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Anonymous
/fit/, help me supplement protein!

I'm in the process of loosing weight and I've already got a regimen down, but I just need help on what to do with this damn 6 pound bag of EAS protein powder. I need to know what I should mix in with the powder and how many times/when I should be supplementing it a day. I already know it's good to have it as a PWO drink, but can you please explain why it's necessary after a workout?

Does it matter what kind of protein I take? The EAS I have is apparently a mix of Whey, Soy, and Casein.

Another question, is it best to alternate between lifting and cardio in my regimen? For example lift on Mon, Wed, Fri, and then cardio on the off days? If not, what should I be doing?
>> Anonymous
Anyone?
>> Anonymous
>>260012
Yes.
>> Anonymous
>>260012
I'm not expert, but since I fucking hate it when no one gives a shit, I'll try and help you out

I hear that Whey is the most popular of the three listed, but I don't think a mixture really matters if you are a beginner. Protein is protein.

Protein is best consumed after a workout because when you work your muscles well, you literally are putting tiny tears in them, then your muscles rebuild and become harder to tear and thus your muscles grow.

As you may know, protein is the most precious building block in the body, so it's no wonder why it's heavily associated with muscle building. when your muscles are all torn up(after an intense workout), they are desperately looking for protein to help rebuild themselves. That is when you use protein shakes. the pure and high amounts of protein you get are just what the muscles need and will make excellent use of it.

Normally when you don't get good protein after a hard workout, your muscles are sore from being torn the next day.

Use protein, whether it be from milk, fish or meat or more preferably protein supplements, to make your muscles grow to their best potential after a workout.

As for the workout juggling part, your example sounds pretty standard.

By now some one smarter has probably said something
>> Anonymous
From what I've read, Whey protein is the fastest-acting. So I'd still with that. You can try a different type of protein before you go to bed, but I really don't think it's necessary.
>> Anonymous
your body uses a lot of protein to recover while you sleep, so taking some when you wake up isn't a bad idea
>> Anonymous
>>260149

Fantastic reply. I actually read it.
>> Anonymous
what I basically do OP is mix varying types of protein together with good carbs & eat @ 2hr intervals each day to help me with the absorption & I also make sure I eat when I just wake up & when im about to knock out.

Best mixture is imho: boiled egg(or eggwhite), whey powder, cottage cheese(non fat)

--whey:fast acting protein (considered 100% BioAvailable)
--egg*albumen*:medium acting (the gold standard, whey is 100% bioavailable & the best type of protein you can get your hands on)
--casein/cottage cheese: slow acting. constant absorption for sustained period of time. also has trace amounts of whey in it. u get bang for buck as one 1/2 cup serving gives you 12-15g protein @ only 80 cal.

soy: isnt that well suggested seeing as how its plant based & not animal based so protein synthesis would be lessened (not easily absorbed by the body) so stay of it if your a dude (unless your a vegetarian)

oatmeal/fruit should be added also to help fuel the recovery because you need to restore the energy stores your muscles use to grow & workout again. oatmeal is slow burning, sustained, pure, whole grain, 5g protein/4g fiber, low GI/blood sugar spike so is awesome. but a banana,grapes, apple, etc would be good too.

instead of wasting money on powders get the natural stuff. its cheaper & also better absorbed in its natural state than powders are (a reduction of 10%-20% i think)
>> Anonymous
>>260217
***continued***
Also dont rely too much on canned fish. its good every once in a while but too much & the mercury could start fucking with you. Get chunk lite (not albacore or yellowtail/fin)

And unless your doing real cardio dont eat too much red meat, stick to lean poultry (breasts) & lean cuts. too much red meat gives ya high levels of sat. fat & cholesterol. Buy sirloin & cut excess fat & eat only about 4oz. get about 20g protein rite there. Too much protein is bad as it will just turn to excess bodyfat. try cutting by about 1500 cal & do at least some moderate cardio for an hour every day to waste a bit more cal. or HIIT for 20-30min every other day. owkr out your big muscle groups more as they will pump out more testoterone than other muscles & aid you. divide meals every 2.5 hrs or so into about 6 meals of 200-300 cal each. have some protein & carbs in them. also keep carbs low to just good carbs & under 100g. have plenty of fiber also or else youll be clogged. also stay well hydrated.
>> Anonymous
>>260226
***continued***
This is what I pretty much do. Be sure to also let your muscles recover at least 48hrs after a workout. The actual workout doesnt build muscles its the recovery that follows. Dont eat shit. & have a cheat day 1x-2x a week to keep your body on its toes & not get used to low cal. try switching up cal. *1 day 1200 another 1500, next 1000, etc etc* thats if you wanna lose fat bit more quicker but dont lack your protein/carbs/fiber.

Also buy some cheap Fish Oil pills. Omega 3 helps with inflammation & is good source of essential fatty acids. I buy 1 flaxseed oil bottle & another fish oil bottle of pills. I eat each 2-3x a day every 3 hrs. also a multivitamin might help because you might start lacking certain nutrients.

I think thats it. Any more questions?
>> Anonymous
>>260217
Correction on the egg part

EGG ALBUMEN (WHITE) IS THE GOLD STANDARD NOT WHEY. ITS MEDIUM SPEED, 100% BIOAVAILABLE.

1 egg white: 15-20 cal. 0fat 0carb 5g+/- protein
>> Anonymous
>>260149
>>260233
Brilliant, thanks for the help!

I basically work out a major group every lifting day (compound lifts), and on the off-days I do HIIT for 20 minutes. So you're saying I should switch up my calories everyday but in any case keep a deficit from my BMR? If you're saying to ditch the protein powder supplements, then how can I get whey naturally? I should also ditch soy completely? I've been drinking soy milk actually, I use it to mix with the powder. I'll try to get about 100g's of carbs in, but could you list some good carbs for me?

Thanks so much for the help again, this is the most advice anyone's given me on the matter...
>> Anonymous
Bump.
>> Anonymous
>>260296
Good carbs are in oatmeal, dark rice, wholegrain bread. Fruits are basically sugar and water, only good just before/right after workout, to refill energy stores. Just eat oatmeal about 2 hours before working out and rice about 1-2 hours after and you're golden.
Also, put sesame seeds on EVERYTHING. They're like super-food, have fuckton of various minerals.
>> Anonymous
>>260296
Yes thats what im saying keep a deficit but also change it up a lil every few days so your body doesnt get use dto it & plateus/adapts (same way how you would change up your exercise routine so ur muscles wont adapt)

I was actually referring to that mixture powder you buy.
Buy eggs naturally. Try a costco, sams club, or wlamart. I buy the 5 dozen packs for about $7 @ sams club. much cheaper.

& the cottage cheese I buy like from ralphs/krogers/food 4 less. pretty cheap. I buy the 2lb containers @ about $3 & has 8 servings.

The whey you would have to buy in powder form tho. Try vitaminshoppe they currently have whey on sale. I bought two 4.4 lbs tubs @ about $40 each so was pretty good deal (be sure to pick super saver shipping if ya do)

also instead of soymilk try real milk if ya can (skim) milk has cassein & trace amounts of whey in it. Also its been proven to aid muscle recovery/growth 2x better than soy milk due to soy being plant based & milk animal protein based. soy I wouldnt really suggest seeing as how it isnt a truly complete protein & isnt synthesized efficiently. Sams club has skim milk @ $2.50+/- a gallon.

for carbs basically follow>>260477
advice

Any carb is good as long as its natural & NOT bleached,processed, starchy (eat sparingly) etc.

starchy carbs would include for EX. potatoes & white rice

For carbs I rely on things like kiwis,pineapple,grapes,berries,oatmeal,flaxseeds, nonfat-milk/cottagecheese/yogurt(you should c if they have yogurt with probiotics & give you at least 1g protein per 10cal. EX: 80 cal 8g protein nonfat L. BIFIDUS).
I also buy this bread EZEKIEL 3:16 MULTIGRAIN COMPLETE PROTEIN BREAD. Its good as a carb, has 5g protein. about 3-5% DV fiber & is natural & has mix of different grains so a complete protein.
>> Anonymous
>>261007
Alright, I'll buy the natural stuff but as far as the whey powder, what should I mix with it to make a pwo drink? I do my workouts at night, a while after dinner so a PWO is pretty much the last thing I consume.
>> Anonymous
Also, I just had leg/squats day yesterday and today my legs hurt like HELL when I try to sit down or ascend/descend stairs. Is this normal and how in the hell am I gonna do HIIT today in this condition? Should I change up my cardio on leg days as in cardio right before working out or what?
>> Anonymous
bump
>> Anonymous
>>261895
PWO? sorry brains a lil off, you mean post work out right?

for a pwo I would suggest mixing in a bit of oatmeal & fruit for the carbs. whey. & egg whites & milk. try cracking some eggs & get just the egg white & in put in a cup with some milk. not too much. & microwave so that soem of teh salmonella gets killed off in egg. or better yet boil the eggs for a few min. like maybe 2-3min. the white boils faster than the yolk so it should be somewhat firm yet watery. then stick into mix with some cold milk (skim!) make it about 400 cal tho. a scoop of whey is 100cal (if its designer whey which I would recommend if your cutting) then cup of milk is 90. prob 2 egg whites? so 15-20 cal each. a banana would be 100 cal. or better yet try strawberries . or half banana half strawberries. then maybe 1/4-1/2 cup of oatmeal. should be around 400cal. & make it ur last meal if ya do @ nite. make sure also u keep an hour or so between the drink & sleep.

Yes if your barely starting out its gonna hurt. eventually your body gets used to pain & wont get sore as much. be sure to let it REST! ur just starting so dont push it. start again when it feel fully fine. in no time at all you wont have this problem again. everyone goes through this at first. LET IT REST. thats when the muscles start repairing & actually get bigger

if ya do drink the 400cal PWO drink be sure for the rest of the day u eat only 1000cal or so divided into 5 seperate meals of 200 cal. each

i also wouldnt stree legs so much. do normal weight training with legs then do HIIT for 5-10min. less than 20min if you can. just know ur limits. listen to your body