Protein Shake and Strenght Training

[Samuel]

So, Along with my starting of Wado-Ryu, and the Extra bag work im going to be doing..

Ive changed my gym program as well, I used to train my muscle endurance doing 4 sets of 10 reps on all exercises..

But I swapped it around and settled with 3 sets of 5 reps with a beefier weight, Instantly the gym is more intresting, no long slugging it out exercise, its quick, sweet and hard work, My upper body feels so pathetic now after spending a hour and a half doing some work. on it all

And, I figured with all this exercise and such, I should go back onto the protein shake, now i usually just had 3 large spoonfuls in a pint of milk after i'd come back from the gym (getting it within that supposed golden half hour where absorbtion rates are higher) but I think I saw Sohan mention taking it everyday?

Any tips for this new workout regime and the Protein shake, i remember seeing some figures like 2.2g of protein shake for 1lb of body mass or something like that?

Any suggestions appreciented

[Smitty]

If you're trying to beef up, I've heard up to 4 grams per lb. of bodyweight.

No matter what your goal is, most people will tell you to stick to the basic movements for the best gains. Bench Press, Squat, Military Press, Deadlift, Bent Over Rows,ect.

Good luck man. I just finished my first workout, changing my goal from bodybuilding to powerlifting.

Whew.

[DokterVet]

4 grams per pound? I have no idea how someone could eat that much protein.

The most that I have seen that was proven to maximize hypertrophy in a scientific experiment was 0.82 grams per pound of bodyweight.

There might have been subsequent experiments published which advocate taking higher amounts than that, however.

[Smitty]

4 grams per pound? I have no idea how someone could eat that much protein.

The most that I have seen that was proven to maximize hypertrophy in a scientific experiment was 0.82 grams per pound of bodyweight.

There might have been subsequent experiments published which advocate taking higher amounts than that, however.

I'm not saying that's for real. I was just saying I've heard up to 4. That is an aweful lot, but if you're really slamming down the powder....

[Samuel]

4grams per pound is really going to mess up your liver and kidneys..

Apparently its 0.88-1g per lb of body mass sounds ok..

But Should I be taking this everyday? Im unsure as to if I should just drink it when ive worked out, or have a constant supply of it coming in.

[Maddwraph]

wait , so i weigh 170 pounds, i should be consuming like 150 grams of protien, that sounds like a lot.

[Sohan]

The National Strength and Conditioning Association recommends a protein intake of 1.5 to 2.0 gms of protein per kg bodyweight per day for strength athletes like martial artists. If you weigh 150 lbs, which is 68 kgs, then your range would be 102-136 gms per day.

Keep in mind this is for heavy training only, if you take a break or cut back on your training, you won't need as much protein. If you don't reduce your intake, you'll gain fat.

With respect,

Sohan

[Orion]

Thanks Sohan, I thought I read 1.5-2g somewhere but didn't want to say anything. I weigh about 217lbs so I would have to be eating alot of protein.

I'm still stuck on which one to get, in the UK they seem to cost a fortune. Maximuscle costs about £30 which will last you about 14 days, I want to bulk up and look good but £60 a month is more than gym membership. Anyone know of a product that they can recommend

[Sohan]

Don't worry about brand names. Get the cheapest whey protein you can find. They're all more or less the same quality, despite what the ads will say. Make sure it is just whey and not a mixture with regular milk protein or other fillers. I pay $32USD (a little over £55?) for a 5 lb (2.27 kg) container, which lasts me about a month.

The cost may seem high, but compared gram for gram to the cost of skinless chicken breast or very-low-fat beef or fish and add in the convenience and it really is quite affordable.

With respect,

Sohan

[Havoc88]

taking protein powder is best used directly after your workout and right after you get up. why? quite simple actually. after your training you will need quick protein to start the muscle regeneration. after you get up, you will have used almost all of your protein when you slept ( also for muslce regeneration and growth). Because you want optimal muscle growth you will need to have acces to amino accids, protein. best way to get this is by taking protein shakes.

so to answer the question, it is good to use protein powder every day after you get up. on training days it is also good to take it after the workout.

BUT, take protein during the whole day, not from protein powder, but from milk, eggs, meat, chicken, turkey etc. your muscle will need protein all day!

sorry for the crappy english, i tried my best. Hope you guys understand.

Tom