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  1. #6331
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    Correct me please if I'm wrong. After reading the article - so far the science shows that 30g is the magic number to trigger the maximum degree of MPS. The only reason to eat more than that is if bulking which some may turn to fat. The correct/most efficient way is to get 30g every 3.5 hours to maximize without converting your protonz to energy or storage. So, then, getting 40g post workout I'm wasting 10g to be used toward MPS?

    Originally Posted by muskate View Post
    Have you noticed how every 10 years the protein recommendations steadily keep increasing? Dietitians are finally starting to catch on.

    Health Canada is actually in the process of redoing the canadas food guide and some of the most major changes it's implementing are
    - increased protein recommendations
    - vitamin d supplement recommendations
    I've never stopped at 30g or bought into that limit. Help me understand what you got from this.
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  2. #6332
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    Originally Posted by InfiniteRecomp View Post
    Correct me please if I'm wrong. After reading the article - so far the science shows that 30g is the magic number to trigger the maximum degree of MPS. The only reason to eat more than that is if bulking which some may turn to fat. The correct/most efficient way is to get 30g every 3.5 hours to maximize without converting your protonz to energy or storage. So, then, getting 40g post workout I'm wasting 10g to be used toward MPS?



    I've never stopped at 30g or bought into that limit. Help me understand what you got from this.
    Curious about all this as well. RIP intermittent fasting :'(
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  3. #6333
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by muskate View Post
    Have you noticed how every 10 years the protein recommendations steadily keep increasing? Dietitians are finally starting to catch on.

    Health Canada is actually in the process of redoing the canadas food guide and some of the most major changes it's implementing are
    - increased protein recommendations
    - vitamin d supplement recommendations
    It's never ending research.

    Originally Posted by InfiniteRecomp View Post
    Correct me please if I'm wrong. After reading the article - so far the science shows that 30g is the magic number to trigger the maximum degree of MPS. The only reason to eat more than that is if bulking which some may turn to fat. The correct/most efficient way is to get 30g every 3.5 hours to maximize without converting your protonz to energy or storage. So, then, getting 40g post workout I'm wasting 10g to be used toward MPS?

    I've never stopped at 30g or bought into that limit. Help me understand what you got from this.
    Originally Posted by dalefredricks View Post
    Curious about all this as well. RIP intermittent fasting :'(
    ... better than me trying to explain it, would be having the source make his presence to answer this question(s). David Gundermann will be stepping in shortly...
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  4. #6334
    Caffeinated JonHolland89's Avatar
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  5. #6335
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    Originally Posted by InfiniteRecomp View Post
    Correct me please if I'm wrong. After reading the article - so far the science shows that 30g is the magic number to trigger the maximum degree of MPS. The only reason to eat more than that is if bulking which some may turn to fat. The correct/most efficient way is to get 30g every 3.5 hours to maximize without converting your protonz to energy or storage. So, then, getting 40g post workout I'm wasting 10g to be used toward MPS?



    I've never stopped at 30g or bought into that limit. Help me understand what you got from this.
    What I took from it is that you can certainly eat more than 30g, but regardless you should get at least 30g multiple times per day, spread out across the day. So in other words, it's not as much about whether or not you go over 30g as it is whether or not you get at least that much every few hours.
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  6. #6336
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    Originally Posted by Gym God View Post
    ... better than me trying to explain it, would be having the source make his presence to answer this question(s). David Gundermann will be stepping in shortly...
    Coooooooooooooooooooooooooooooool.

    This oughta be good. I hope he has cool entrance music
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  7. #6337
    Registered User dgunderm's Avatar
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    Originally Posted by InfiniteRecomp View Post
    Correct me please if I'm wrong. After reading the article - so far the science shows that 30g is the magic number to trigger the maximum degree of MPS. The only reason to eat more than that is if bulking which some may turn to fat. The correct/most efficient way is to get 30g every 3.5 hours to maximize without converting your protonz to energy or storage. So, then, getting 40g post workout I'm wasting 10g to be used toward MPS?



    I've never stopped at 30g or bought into that limit. Help me understand what you got from this.
    I wouldn’t say that 30g is a magic number. It’s important to remember that the research is typically conducted on young healthy average sized individuals. It’s likely, that not only unexplained inter-individual variability exists, but also, that a person with more muscle may require more protein to reach maximal MPS than a person with less muscle. There aren't really techniques to hone in on where the exact "magic" number is. What the research indicates is that 30g is (sometimes) better than 20g, and that 30g is not statistically better than 90g (again, for the average person). Some people believe that 40g is the "magic" number, but this is based on a comparison of 20g vs 40g, which only tells us that 20g does not elicit maximal rates of MPS.

    I wouldn't say that consuming higher amounts of protein post exercise is necessarily a waste of protein. I would definitely error on the higher side rather than error on the low side. Since we all don't know where we fall relative to the average person, I would normally take a bit extra just to be safe. Not all extra protein not contributing to MPS will be converted to fat. Some of it can be used to replenish glycogen and some of it will be oxidized. So I wouldn't have too much concern about taking too much protein.
    David Gundermann, MSc, PhD
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  8. #6338
    Reps 4 Jesus! InfiniteRecomp's Avatar
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    Originally Posted by Gym God View Post
    It's never ending research.
    ... better than me trying to explain it, would be having the source make his presence to answer this question(s). David Gundermann will be stepping in shortly...
    Originally Posted by gesler0811 View Post
    Coooooooooooooooooooooooooooooool.
    This oughta be good. I hope he has cool entrance music
    My thoughts exactly. And none of that fancy, polite, Canadian talk. Can he speak 'Murican so's we can understand? especially those of us in the deep south. It's hard living in Heaven.

    Originally Posted by dalefredricks View Post
    Curious about all this as well. RIP intermittent fasting :'(
    I hear you. There are still proponents of this method, and the guy who compiled alot of the research (Mark Bertran or something? ) even had on his site an outline of a client who exercises in the a.m. and 'opens the window' later. Hint: he told him to consume divided doses of BCAAs until he eats However, I think the idea behind IF is more getting or maintaining lean vs. actual MPS.

    IF might do wonders for diabetics, though. Look it up. Not the 16/9 window but more like one entire day per week and such.
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  9. #6339
    (TT) to be continued... TrainerTone's Avatar
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    Originally Posted by dgunderm View Post
    I wouldn’t say that 30g is a magic number. It’s important to remember that the research is typically conducted on young healthy average sized individuals. It’s likely, that not only unexplained inter-individual variability exists, but also, that a person with more muscle may require more protein to reach maximal MPS than a person with less muscle. There aren't really techniques to hone in on where the exact "magic" number is. What the research indicates is that 30g is (sometimes) better than 20g, and that 30g is not statistically better than 90g (again, for the average person). Some people believe that 40g is the "magic" number, but this is based on a comparison of 20g vs 40g, which only tells us that 20g does not elicit maximal rates of MPS.

    I wouldn't say that consuming higher amounts of protein post exercise is necessarily a waste of protein. I would definitely error on the higher side rather than error on the low side. Since we all don't know where we fall relative to the average person, I would normally take a bit extra just to be safe. Not all extra protein not contributing to MPS will be converted to fat. Some of it can be used to replenish glycogen and some of it will be oxidized. So I wouldn't have too much concern about taking too much protein.
    Great explanation doc!!
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  10. #6340
    Registered User muskate's Avatar
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    Gym God, I just read this article on the blue star site -> http://radlab.bluestarnutraceuticals...ng-this-first/

    First off - loved the article

    Now would you say taking l-carnitine before things like fasted cardio would be useless or that the carnitine would just be better absorbed post workout with a high glycemic carb source??
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  11. #6341
    Caffeinated JonHolland89's Avatar
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    Originally Posted by dgunderm View Post
    I wouldn’t say that 30g is a magic number. It’s important to remember that the research is typically conducted on young healthy average sized individuals. It’s likely, that not only unexplained inter-individual variability exists, but also, that a person with more muscle may require more protein to reach maximal MPS than a person with less muscle. There aren't really techniques to hone in on where the exact "magic" number is. What the research indicates is that 30g is (sometimes) better than 20g, and that 30g is not statistically better than 90g (again, for the average person). Some people believe that 40g is the "magic" number, but this is based on a comparison of 20g vs 40g, which only tells us that 20g does not elicit maximal rates of MPS.

    I wouldn't say that consuming higher amounts of protein post exercise is necessarily a waste of protein. I would definitely error on the higher side rather than error on the low side. Since we all don't know where we fall relative to the average person, I would normally take a bit extra just to be safe. Not all extra protein not contributing to MPS will be converted to fat. Some of it can be used to replenish glycogen and some of it will be oxidized. So I wouldn't have too much concern about taking too much protein.
    Now that's a solid first post! Haha very informative articles btw... thanks!
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  12. #6342
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    Originally Posted by dgunderm View Post
    I wouldn’t say that 30g is a magic number. It’s important to remember that the research is typically conducted on young healthy average sized individuals. It’s likely, that not only unexplained inter-individual variability exists, but also, that a person with more muscle may require more protein to reach maximal MPS than a person with less muscle. There aren't really techniques to hone in on where the exact "magic" number is. What the research indicates is that 30g is (sometimes) better than 20g, and that 30g is not statistically better than 90g (again, for the average person). Some people believe that 40g is the "magic" number, but this is based on a comparison of 20g vs 40g, which only tells us that 20g does not elicit maximal rates of MPS.

    I wouldn't say that consuming higher amounts of protein post exercise is necessarily a waste of protein. I would definitely error on the higher side rather than error on the low side. Since we all don't know where we fall relative to the average person, I would normally take a bit extra just to be safe. Not all extra protein not contributing to MPS will be converted to fat. Some of it can be used to replenish glycogen and some of it will be oxidized. So I wouldn't have too much concern about taking too much protein.
    Awesome post
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  13. #6343
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    Originally Posted by InfiniteRecomp View Post

    I hear you. There are still proponents of this method, and the guy who compiled alot of the research (Mark Bertran or something? ) even had on his site an outline of a client who exercises in the a.m. and 'opens the window' later. Hint: he told him to consume divided doses of BCAAs until he eats However, I think the idea behind IF is more getting or maintaining lean vs. actual MPS.

    IF might do wonders for diabetics, though. Look it up. Not the 16/9 window but more like one entire day per week and such.
    My body seems to respond pretty well to it. Currently cutting on 2200~ calories and eating 4 meals in the neighborhood of 400-600 calories never fills me up. If I can eat 2 meals each containing roughly 1000 calories, it does wonders for me mentally. I actually get full. I usually mix it up and do a few days of each throughout the week. It's easier for me to do IF monday-friday due to work schedule, but weekends I gotta eat by 10am or my wife would probably toss me out of the house I get so hangry. LOL. Will look into research you mentioned. thanks man!
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  14. #6344
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    Originally Posted by dgunderm View Post
    I wouldn’t say that 30g is a magic number. It’s important to remember that the research is typically conducted on young healthy average sized individuals. It’s likely, that not only unexplained inter-individual variability exists, but also, that a person with more muscle may require more protein to reach maximal MPS than a person with less muscle. There aren't really techniques to hone in on where the exact "magic" number is. What the research indicates is that 30g is (sometimes) better than 20g, and that 30g is not statistically better than 90g (again, for the average person). Some people believe that 40g is the "magic" number, but this is based on a comparison of 20g vs 40g, which only tells us that 20g does not elicit maximal rates of MPS.

    I wouldn't say that consuming higher amounts of protein post exercise is necessarily a waste of protein. I would definitely error on the higher side rather than error on the low side. Since we all don't know where we fall relative to the average person, I would normally take a bit extra just to be safe. Not all extra protein not contributing to MPS will be converted to fat. Some of it can be used to replenish glycogen and some of it will be oxidized. So I wouldn't have too much concern about taking too much protein.
    Great first post and thanks for going into more detail.
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  15. #6345
    Hates most people TMac26's Avatar
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    In after formulation wizard.


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  16. #6346
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    I like where this is heading!
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  17. #6347
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by muskate View Post
    Gym God, I just read this article on the blue star site -> http://radlab.bluestarnutraceuticals...ng-this-first/

    First off - loved the article

    Now would you say taking l-carnitine before things like fasted cardio would be useless or that the carnitine would just be better absorbed post workout with a high glycemic carb source??
    It's better absorbed with a high glycemic source.
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  18. #6348
    Snowcone Addict Misctake7's Avatar
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    Looks like I missed most of the fun above with the amount of protein and digestion. Disappointing because that's a pretty simple topic imo. Without re-stating what was already said, shooting over 30g protein is far from a waste even IF 30g was the max amount of protein your body can digest over time. Your body will simply take longer to digest it or utilize it in which it gets burned off later. Our bodies are always either storing fat or burning fat. So even if an extra 10g was consumed, later on like when you're sleeping for example, your body will be in the point of burning fat since you likely wouldn't have ate for hours. But as usual, comes down to the total calorie and macro consupiton at the end of the day.

    I try and not worry about grams of protein per meal. What you put in your body is getting utilized one way or another. Overall calories are the concern. This is why I can eat an entire pizza and a pint of ice cream and now worry about it going to fat. It will be digested now and the rest utilized later.

    Remember, your body is a machine and always working to do something.
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  19. #6349
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    Originally Posted by Misctake7 View Post
    This is why I can eat an entire pizza and a pint of ice cream and now worry about it going to fat. It will be digested now and the rest utilized later.
    You must be my twin.
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  20. #6350
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    Originally Posted by Gym God View Post
    You must be my twin.
    Looking forward to trying the new DQ PB blizzard this weekend
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  21. #6351
    Ecclesiastes 3:1-11 dazedncnfz's Avatar
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    Originally Posted by Misctake7 View Post
    I try and not worry about grams of protein per meal. What you put in your body is getting utilized one way or another. Overall calories are the concern.
    I never pay attention to the amount of protein per meal. Its always high, today for an example my meals have 74, 100 and 94.
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  22. #6352
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    Originally Posted by dazedncnfz View Post
    I never pay attention to the amount of protein per meal. Its always high, today for an example my meals have 74, 100 and 94.
    Too much protein may stunt your growth. Be careful brosef.
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    Ecclesiastes 3:1-11 dazedncnfz's Avatar
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    Originally Posted by Gym God View Post
    Too much protein may stunt your growth. Be careful brosef.
    That ship sailed looooog ago
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