The PROTEIN GUIDE to end all PROTEIN GUIDES!

[segment]

Check out this awesome new up-to-date protein guide by Dr. David Ryan. This is definately the guide to summarize all guides about protein!

http://bodybuilding.com/fun/drryan28.htm

Some clips from the article:

To Optimize Your Amino Acid/Protein Absorption:

* Take them on an empty stomach at least 15-30 minutes prior to eating and take them with only water.
* Take in protein/aminos in the last ten minutes of exercise or immediately afterwards.
* Never exercise longer than 45 minutes on a regular basis.
* Take amino acids alone 15-30 minutes prior to eating or drinking any protein.
* Take amino acids alone 1 hour after eating, take them only with water.
* Drink only high isolate proteins when you are using amino acids.
* Relax as much as possible after you take in protein. This will allow your digestion to obtain the maximal blood supply.
* Don't eat more than 6 oz. of starches per day.
* Drink 1/2 gallon of water for every 100grams of protein.
* Get adjusted, manipulation to the spine improves the digestive ability of your system.
* Make an appointment to get your blood and urine tested.
* Step onto a scale, better yet, get a legitimate body fat test performed. Use this information to determine exactly how much protein you should be consuming.
* Take notes about how often you urinate and defecate. Chances are this will change as you increase your food intake and exercise workload.
* Mix your proteins, try not to take in the same protein supplement all the time.
* Use casine based proteins before bed time.
* Sleep either 4.5-6-7.5-9 hours.
* Train with a focus on doing more intense workouts with less time involved.
* Stay mentally positive.
* Get all health issues under control.
* Add some fats and carbohydrates to your diet.
* Gorge on protein at least once per week; this conditions the body to make extra digestive enzymes to help digest future protein meals.


Side Effects Of Eating Too Much Protein

1. Excess protein will eventually become excess calories and become stored as fat.

2. Intestinal irritation of several types; constipation, diarrhea, too much gas, etc.

3. Dehydration (drink more water - 1/2 gallon per 100 grams of protein).

4. Seizures occur from insufficient amounts of water and when excessive ammonia is produced, which results in simple (fatigue) to complicated neurological disorders.

5. Auto immune reaction, associated with using the same protein supplement, mix different protein supplement types (Whey, Isolate, Casein and natural sources). You will build up an immune reaction to any protein drink if you use the same type of supplement. This is why you should attempt to use different protein sources and various protein supplements.

6. Increase of liver enzymes, requires a blood test to detect.


When Should I Take Various Types Of Protein?

Again, let's keep in mind some of the general rules. When you are stressed or exercising, the body will direct blood supply away from the digestive track and you will not digest or absorb protein properly.

* Morning Meal: You have slept all night and are likely hypoglycemic, so using a protein that is quickly absorbed and also delivers some necessary carbohydrates is best. Take in between 30-60 grams.

* Between Meals: stay away from activities/stress: Here you can take in about 30-60 grams of protein, depending on if you are male or female and what kind of digestive constitution you have. Mixed proteins of concentrate and isolate forms are best. It is your choice of what type of protein to take; milk, egg, or soy. Take in between 30-60 grams.

* Pre-Exercise Meal: Using proteins that are mostly isolates will digest the fastest. Take protein in at least 60 minutes prior to exercise to allow for full and proper digestion. Proteins that are high in Arginine will help produce NO and both stimulate increased blood supply to the muscles, but also help stimulate collagen formation for better tendons, ligaments and other cartilage. Take in 30-60 grams.

* Post-Exercise Meal: Using protein blends after exercise is best, this allows for some of the isolates to be absorbed quickly and also allows for some of the concentrates to remain available for continued absorption. Since the body's blood supply will usually stabilize in less than fifteen minutes, you should consume your protein with carbohydrates immediately following any exercise program.

Due to your body's lowered blood sugar, the absorption rate is much higher, thus allowing for maximal absorption of all food types. Following exercise, you need a protein that is very high in Branch Chain Amino Acids and Glutamine. Take in between 50 and 100 grams of protein following exercise.

* Before Bed: Using a protein that has a high casein protein content will allow for absorption over an extended time period and help stabilize your insulin through out the night. You should actually sleep better through the night. Some carbohydrates are necessary for a good nights sleep, due to the brains activity during rest. Take in between 30-100 grams, depending on your duration of sleep and ability to digest protein.

Segment

[have2p]

Awesome cliffnotes. Great post.

[hithard]

I smell a sticky, or feel to be more correct

[segment]

I'm a big fan of Dr. David Ryan's articles. Every one of them are right on the money, well written, and have good facts to back them up.

Segment

[segment]

page 3 in a few hours... I think Dr. Ryan's guide is more important than 'I'm 12 - should I take sdol??' bump

[user903890348904]

nice post man... i repped ya!! wont do much but eh hehe

im still finding info on WPC and WPI, and if WPI is worth the extra money or not...

[C. Griswald]

nice segmant reps

[Skigazzi]

Originally Posted by segment

* Sleep either 4.5-6-7.5-9 hours.

Great post, this one point makes me --->

Care to elaborate on this one? I wish sleeping 4.5 hours a night would work.

[Dr.Dave1]

Originally Posted by Skigazzi

Great post, this one point makes me --->

Care to elaborate on this one? I wish sleeping 4.5 hours a night would work.

One possibility is that he was thinking of trying to aim for the end point of the sleep cycles (I could be totally off base but the cycles would be at roughly 1.5, 3, 4.5, 6, 7.5, 9 etc). REM cycles have a periodicity of ~90 minutes; you typically hit your first cycle at 90 minutes and your next 90 minutes after that and so on. However, as the night progresses these cycles shorten so that you hit REM more frequently. Typically if you awake on your own you will do so in a REM portion of the cycle and be pretty alert. If you awaken in delta sleep you will be more groggy.

[segment]

Originally Posted by Dr.Dave1

One possibility is that he was thinking of trying to aim for the end point of the sleep cycles (I could be totally off base but the cycles would be at roughly 1.5, 3, 4.5, 6, 7.5, 9 etc). REM cycles have a periodicity of ~90 minutes; you typically hit your first cycle at 90 minutes and your next 90 minutes after that and so on. However, as the night progresses these cycles shorten so that you hit REM more frequently. Typically if you awake on your own you will do so in a REM portion of the cycle and be pretty alert. If you awaken in delta sleep you will be more groggy.

You are absolutely correct. I did a bit of research on this after I saw that and it seems that a sleep cycle ends around 4.5 hours.

Segment

[segment]

bump due to protein questions

[Herbgarden]

That DR. Is freaking retarded, he just summarized the dumbest 20 year outdated bull**** out there, and called it the MOST UP TO DATE, THERE IS NOT EVEN 1 F****ING Modern RESEARCH OR REFERNCE IN IT(all dated back 1999-2003 [which are based on pre-historic researches themselves]), All of you who still believe that crap are fools.

After reading his article, I KEPT STUMBLING Along his BS, because the new research CONTRADICTS It so bad, if you don't know **** then believe that idiot DR. of yours. Along reading about 4-5 LInked articles to it.

MOST OF the articles written on Bodybuiling.com are STILL full of propaganda and sales pitch to sell the product, EVEN If its a complete BS.

I MEAN HERE I AM READING THE LATEST RESEARCHES AND STUDIES DONE (most of which you probably never even heard of) By Real Scientist in Labs, and then some dumbass comes in here and posts some BS Article by some Dr. who probably got his degree 20 years ago and never learned anything new since then, and then a bunch of you people are like " OH YAH < YAH THIS IS GOOD ****, YAH ME SO DUMB IN THE HEAD, I BELIEVE W/E I READ"

YOu are totally pathetic, this forum is majorly filled with silly kiddies like you , who lift weights all day and never pick up a real book. Just makes me sick.

And NONE Of you are usually ABLE To Offer ANY SORT Of reasonable Argument directed at the article, just a bunch of silly remarks, because you have no knowledge whatsoever.

[TunaBreath]

Ok, all this too much protein talk has me confused. If you are on a bulk and doing a 40/40/20 split of carbs/proteins/fats and you need to eat 3,000+ calories a day to gain, then you have no choice but to ingest a lot of protein.

[IntensityX]

Originally Posted by Herbgarden

That DR. Is freaking retarded, he just summarized the dumbest 20 year outdated bull**** out there, and called it the MOST UP TO DATE, THERE IS NOT EVEN 1 F****ING Modern RESEARCH OR REFERNCE IN IT(all dated back 1999-2003 [which are based on pre-historic researches themselves]), All of you who still believe that crap are fools.


After reading his article, I KEPT STUMBLING Along his BS, because the new research CONTRADICTS It so bad, if you don't know **** then believe that idiot DR. of yours. Along reading about 4-5 LInked articles to it.

MOST OF the articles written on Bodybuiling.com are STILL full of propaganda and sales pitch to sell the product, EVEN If its a complete BS.

I MEAN HERE I AM READING THE LATEST RESEARCHES AND STUDIES DONE (most of which you probably never even heard of) By Real Scientist in Labs, and then some dumbass comes in here and posts some BS Article by some Dr. who probably got his degree 20 years ago and never learned anything new since then, and then a bunch of you people are like " OH YAH < YAH THIS IS GOOD ****, YAH ME SO DUMB IN THE HEAD, I BELIEVE W/E I READ"

YOu are totally pathetic, this forum is majorly filled with silly kiddies like you , who lift weights all day and never pick up a real book. Just makes me sick.

And NONE Of you are usually ABLE To Offer ANY SORT Of reasonable Argument directed at the article, just a bunch of silly remarks, because you have no knowledge whatsoever.

You don't like this board then leave,you don't like the articles here then leave no one here is telling you to stay but posting crap like this makes you much more of an idiot then some people on here.

[bravo03]

good guide, not sure if ill go by all of its guidelines though.

[EMISGOD]

Originally Posted by segment

5. Auto immune reaction, associated with using the same protein supplement, mix different protein supplement types (Whey, Isolate, Casein and natural sources). You will build up an immune reaction to any protein drink if you use the same type of supplement. This is why you should attempt to use different protein sources and various protein supplements.

How can you build up an "immune" reaction to food? It's obviously not poison or a disease...wtf???

This doesn't even make sense. You can have a can of tuna daily, which is essentially nothing but protein, but the shakes somehow stop working if you have X-amount of consecutive whey ones?

I would like uhockey or someone to come in and weigh in on this, as this part strikes me as either nonsensical at worst and an incomplete explanation at best...

[Sun tzu]

Originally Posted by EMISGOD

How can you build up an "immune" reaction to food? It's obviously not poison or a disease...wtf???

This doesn't even make sense. You can have a can of tuna daily, which is essentially nothing but protein, but the shakes somehow stop working if you have X-amount of consecutive whey ones?

I would like uhockey or someone to come in and weigh in on this, as this part strikes me as either nonsensical at worst and an incomplete explanation at best...

Anymore ideas on this?

[The Bigger Picture]

GREAT THREAD Segment!!! ON actually has come out with their own "Complete Guide To Protein". You can find it in the newest issue of Muscular Devlopment and we are in the mix of posting it on our website.

Even if some data was a little out of date on Dr. David Ryans guide it is still good info to atleast get a solid foundation on such a wide range product. So many products and so many questions... hope this can help answer any questions.

[mullerhun]

wow, amazing guide!!! thx!

[Belloc]

great post def sticky I M O

I was taking whey protein and I start defecating, out of the blue, right there and then and I realize I should be taking notes about my feces but it was hard since everyone was looking at me defecating in the middle of the locker room

luckily a bro came up to me and said I should be adjusting my spine to absorb the protein, but I think he was gay since he works out for 47 minutes. I think it was because I should be using whey isolates since my body became used to just plain whey and wants more expensive stuff or else it will defecate it

btw let me go get my 4.5-5-6 hours of sleep or my brain particles won't go rem and protein won't get absorbed and then I'd have to take amino acids 3 hours b4 I gorge on protein so I produce enzymes

[JeffZelaya]

Originally Posted by Belloc

great post def sticky I M O

I was taking whey protein and I start defecating, out of the blue, right there and then and I realize I should be taking notes about my feces but it was hard since everyone was looking at me defecating in the middle of the locker room

luckily a bro came up to me and said I should be adjusting my spine to absorb the protein, but I think he was gay since he works out for 47 minutes. I think it was because I should be using whey isolates since my body became used to just plain whey and wants more expensive stuff or else it will defecate it

btw let me go get my 4.5-5-6 hours of sleep or my brain particles won't go rem and protein won't get absorbed and then I'd have to take amino acids 3 hours b4 I gorge on protein so I produce enzymes

I was laughing so hard when I read this post that the protein shake that I was drinking came out of my nose!!!

LMAO!!!!

[deserusan]

So this guide promises jacked fibras? How long till I can be Mr. Olympia?

[LayzieBone085]

* Don't eat more than 6 oz. of starches per day.

I believe a lot of people eat more then this on a daily basis, why would that be necessary?

what do people do on bulking avoid eating more then 6oz of starches such as breads, and other carb sources , so they can OD on fats or protein to bulk up?

i find that pretty false.

[randomperosn]

nice guide i wish i saw this wen i started...wud have taken out a lot of homework time:P

[Madevilz]

Originally Posted by Herbgarden

That DR. Is freaking retarded, he just summarized the dumbest 20 year outdated bull**** out there, and called it the MOST UP TO DATE, THERE IS NOT EVEN 1 F****ING Modern RESEARCH OR REFERNCE IN IT(all dated back 1999-2003 [which are based on pre-historic researches themselves]), All of you who still believe that crap are fools.

After reading his article, I KEPT STUMBLING Along his BS, because the new research CONTRADICTS It so bad, if you don't know **** then believe that idiot DR. of yours. Along reading about 4-5 LInked articles to it.

MOST OF the articles written on Bodybuiling.com are STILL full of propaganda and sales pitch to sell the product, EVEN If its a complete BS.

I MEAN HERE I AM READING THE LATEST RESEARCHES AND STUDIES DONE (most of which you probably never even heard of) By Real Scientist in Labs, and then some dumbass comes in here and posts some BS Article by some Dr. who probably got his degree 20 years ago and never learned anything new since then, and then a bunch of you people are like " OH YAH < YAH THIS IS GOOD ****, YAH ME SO DUMB IN THE HEAD, I BELIEVE W/E I READ"

YOu are totally pathetic, this forum is majorly filled with silly kiddies like you , who lift weights all day and never pick up a real book. Just makes me sick.

And NONE Of you are usually ABLE To Offer ANY SORT Of reasonable Argument directed at the article, just a bunch of silly remarks, because you have no knowledge whatsoever.

This guy was totally right.

[ahmadam]

Fantastic Post!I Think This Should Be Sticky...