Ongoing Study Discussion Thread - Nutrition, Training, Health etc.

[dashdash89]

"Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men"

http://ajcn.nutrition.org/content/ea...59855.full.pdf

I found the following to be interesting, but I haven't gone through the cited studies yet

In addition, the greater overall energy content, and subsequent insulinemia, within the whole-egg (256 kcal) and egg white (73 kcal) conditions likely did not influence the differential stimulation of the postprandial myofibrillar protein synthetic response. For example, it has been shown that only relatively low plasma insulin concentrations (5 mU/mL) are required to maximize the muscle anabolic potential of elevated plasma amino acid availability in humans (28, 29). Moreover, the additional substrate (i.e., fat) for energy production with whole-egg ingestion did not spare the use of amino acids for oxidative “fuel” (Figure 5). Also, previous reports have shown that providing additional energy with isolated protein sources does not amplify the anabolic properties of dietary amino acids to stimulate postprandial muscle protein synthesis rates when compared with thee ingestion of protein or amino acids alone (6–8, 30, 31)

[Mrpb]

"Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men"

http://ajcn.nutrition.org/content/ea...59855.full.pdf

We've had a thread about that study but I can't find it.

My observation: they used a suboptimal amount of protein: 18 grams. Had they used 25 I expect the difference would have disappeared.

What about that quote stood out to you?

[Partyrocking]

I saw this on reddit today.

The effect of short-term isometric training on core/torso stiffness

I could only find the abstract, so far.

Cliffs: 12 athletes experienced in core training and 12 completely inexperienced non-athletes completed the following:

Birddogs for 5 sets of 10 seconds, Side Planks for 5 sets of 10 seconds, and Planks for 5 sets of 10 seconds

Every participant (except 1) showed an increase in active and passive core stiffness. This is showing an immediate increase and improvement in active and passive core stiffness (i.e. bracing). The testing for core stiffness happened 15 minutes after the final isometric core exercise was done.

It could be a good idea to include isometric exercises in your warmup when doing squats, deadlifts, ohp, etc.

[BennoMac]

I do most of my Iso work at home either after workout or in the morning on non lift days.

[ss4vegeta1]

"Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men"

http://ajcn.nutrition.org/content/ea...59855.full.pdf

I found the following to be interesting, but I haven't gone through the cited studies yet

You think this is mainly do to the aracadonic acid component and it being depleted post training? I saw a study a while back that whey when paired with fat it reduced the post exercise muscle protein synthesis rate.

[Mrpb]

You think this is mainly do to the aracadonic acid component and it being depleted post training? I saw a study a while back that whey when paired with fat it reduced the post exercise muscle protein synthesis rate.

I don't know but this is what the researchers speculate:

Hence, it seems that “extra” nutritional food constituents, and not simply a rapid aminoacidemia or leucinemia may also have a role in modulating the postprandial muscle protein synthetic response in healthy adults. For example, as part of its whole-food matrix, the egg yolk contains various nonprotein food components that may have anabolic properties, such microRNAs (33), vitamins (34, 35), minerals (36), and lipids [e.g., phosphatidic acid (37), palmitic acid (38), and DHA (39)] by modifying pathways related to transcriptional or protein translational control. However, more work is required to systematically assess the role of such food components on modulating postprandial muscle protein synthesis rates in vivo in humans.

[Mrpb]

Brad Schoenfeld posting a new study that refutes the idea that training in the evening is better than the morning.

https://www.********.com/brad.schoen...14382911387665

Study: https://www.ncbi.nlm.nih.gov/pubmed/29283292/

[boo99]

Brad Schoenfeld posting a new study that refutes the idea that training in the evening is better than the morning.

https://www.********.com/brad.schoen...14382911387665

Study: https://www.ncbi.nlm.nih.gov/pubmed/29283292/

Thanks for posting.........Going to read but thats the only time I train, aw well

Zero energy in AM

[BennoMac]

Training for 1 year in the morning then switching to pm workout it was a big change, i had more energy in the morning.
Until i got leaner i needed at least 2 meals in me to lift where i want to be at. I cannot workout in the morning anymore.

[Mrpb]

This is an interesting infograph about that study.

[Mrpb]

Viscosity seems to be very important for satiety. "With respect to appetite, the thick 100-kcal shake led to higher fullness (58 points at 40 min) than the thin 500-kcal shake (48 points at 40 min)."

https://www.ncbi.nlm.nih.gov/pubmed/27281305

[boo99]

Viscosity seems to be very important for satiety. "With respect to appetite, the thick 100-kcal shake led to higher fullness (58 points at 40 min) than the thin 500-kcal shake (48 points at 40 min)."

https://www.ncbi.nlm.nih.gov/pubmed/27281305

I'm thinking of those thick In-N-Out shakes that I love after reading this

[Mrpb]

I'm thinking of those thick In-N-Out shakes that I love after reading this

Haha I was thinking of thick casein + whey shakes during cutting. Maybe add something to make them thicker.

[R5GT]

Haha I was thinking of thick casein + whey shakes during cutting. Maybe add something to make them thicker.

Reminds me of the post i made recently about the difference milk mixed to whey made on satiety compared to straight whey, I was blown away at the difference, Whey with milk is far more filling over a period of hours than any meat for me. Casein with milk might be a god send for cutting.

[boo99]

Haha I was thinking of thick casein + whey shakes during cutting. Maybe add something to make them thicker.

Definitely would give a fuller feeling and help adherence during a caloric deficit

[Mrpb]

Reminds me of the post i made recently about the difference milk mixed to whey made on satiety compared to straight whey, I was blown away at the difference, Whey with milk is far more filling over a period of hours than any meat for me. Casein with milk might be a god send for cutting.

Going by this study the difference could be caused by the difference in viscosity and not necessarily by the presence of casein.

[BennoMac]

Well adding low fat yogurt to any shake thicken's in, what else works?
would love to add something when i start cutting to turn it into more of desert than a drink.

[Mrpb]

Well adding low fat yogurt to any shake thicken's in, what else works?
would love to add something when i start cutting to turn it into more of desert than a drink.

Guar gum?

[R5GT]

Going by this study the difference could be caused by the difference in viscosity and not necessarily by the presence of casein.

I like my shakes pretty thick in terms of the milk to whey ratio so that also makes sense.

[R5GT]

Well adding low fat yogurt to any shake thicken's in, what else works?
would love to add something when i start cutting to turn it into more of desert than a drink.

psyllium husk which is a fiber supplement makes shakes ridiculously thick, too much and its too thick to drink or even slide out of the shaker lol.

[Mrpb]

psyllium husk which is a fiber supplement makes shakes ridiculously thick, too much and its too thick to drink or even slide out of the shaker lol.

The downside would be that fiber probably slows down AA availability somewhat, which would result in a lower leucine peak.

[blue9steel]

Casein with milk might be a god send for cutting.

I've tried that previously. Left me full in the short term and ravenously hungry later, it was most definitely not a good thing, at least for me.

[Nedo]

Can confirm, whey shake with milk instead of water makes me feel full. I find that a shake with water legit makes me hungry.

[BennoMac]

The downside would be that fiber probably slows down AA availability somewhat, which would result in a lower leucine peak.

Will have to try both, for a late night Meal so Casein, Milk mixed with Either Guam Gum or Psyllium Husk long lasting Protein for sleeps. The fibre in foods wont matter to much if its my pre-bed meal correct?

[Mrpb]

Soy consumption reduced prostate cancer risk.

Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis

http://www.mdpi.com/2072-6643/10/1/40

Will have to try both, for a late night Meal so Casein, Milk mixed with Either Guam Gum or Psyllium Husk long lasting Protein for sleeps. The fibre in foods wont matter to much if its my pre-bed meal correct?

Small details. The more fiber you have in a meal, the more protein makes sense, up to a point.

For example: 20 gram protein from whey can fully stimulate MPS in rest in young guys, but probably more would be needed it it was eaten with oats.

[gbullock32]

Will have to try both, for a late night Meal so Casein, Milk mixed with Either Guam Gum or Psyllium Husk long lasting Protein for sleeps. The fibre in foods wont matter to much if its my pre-bed meal correct?

1/4 tsp xanthan gum per 8-12 oz of liquid works well for thickness.

[R5GT]

1/4 tsp xanthan gum per 8-12 oz of liquid works well for thickness.

What's this stuff taste like in shakes? Was never a fan on the taste of Psyllium Husks, wasn't bad but wasn't nice either.

I am going to order some casein to replace my whey in shakes to finish off my cut, The whey/milk combo 100% is more filling than straight whey so hopefully casein is a further improvement and if i can thicken it up some more this could be a life hack for cutting lol.

Happy to sacrifice leucine peaking if it makes a significant difference to satiety for cutting.

[Mrpb]

I have zero experience with guar gum and xanthan gum but this website says guar gum may be be better for cold stuff, while xanthan gum is better for baked goods: https://www.bobsredmill.com/blog/rec...s-xanthan-gum/

[Brozef]

Well adding low fat yogurt to any shake thicken's in, what else works?
would love to add something when i start cutting to turn it into more of desert than a drink.

NorCal Organics fiber powder. Look for it on Amazon. I've been adding to my shakes for a while. Tastes basically like flour.

[gbullock32]

What's this stuff taste like in shakes? Was never a fan on the taste of Psyllium Husks, wasn't bad but wasn't nice either.

I am going to order some casein to replace my whey in shakes to finish off my cut, The whey/milk combo 100% is more filling than straight whey so hopefully casein is a further improvement and if i can thicken it up some more this could be a life hack for cutting lol.

Happy to sacrifice leucine peaking if it makes a significant difference to satiety for cutting.

No taste at all until you start to use too much (1 tsp or more per 8 oz or so) then it adds a gooey/gummy texture and a slightly off taste.