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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-18-07, 01:14 PM   #1
RevolutionYello
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Whey Protein Shakes..whats the best way to use these?

Hi!

I was wondering what was the best way to use Whey protein to increase muscle mass? Once a day as the 5th snack or so? Whats the best way to use these products? What benifits do they have Any sample diets?

Thanks
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Old 03-18-07, 01:28 PM   #2
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The purpose of adding whey protein is simply to increase the amount of high quality protein in your diet. How much to use or whether it will be beneficial depends on the rest of your diet. Meat eater? How much meat-fish-fowl/day? Remember that each gram of whey protein has about 5 calories in it, so if you add calories in one place, you have to take them away from the rest of your diet.

Here's one view:
http://www.powersupplements.com/protein.htm
I'm not endorsing any particular whey protein product.
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Old 03-18-07, 08:19 PM   #3
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2g protein to each 100lbs of bodyweight per day.

You'll be massive in no time.
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Old 03-18-07, 09:56 PM   #4
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I drink my protein shake after I'm done working out. so either right after a ride or when i get home from the gym.
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Old 03-19-07, 05:24 AM   #5
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If it's straight whey you've bought, then the best method it to drink it after a workout of some kind along with carbs of some kind. If you're wanting to use it as a meal replacement, you need to buy a different kind of protein that has casein in it for longer absorption times.
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Old 03-19-07, 07:36 AM   #6
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Quote:
Originally Posted by ed073
2g protein to each 100lbs of bodyweight per day.

You'll be massive in no time.
I think you mean 2g of protein per 1lb of body weight. If this were a forum on weight lifting, the 2g per pound would be good advice. For cycling and other endurance sports I'd say the ratio is closer to 1 - 1.5 grams of protein per pound of body weight.

Whey is an excellent post workout protein. It's quickly absorbed and made available for muscle reconstruction. At other times in the day, especially pre bedtime, I'd use a casein protein as it provides a steady protein availability to the muscles for 6 - 8 hours!
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Old 03-19-07, 07:47 AM   #7
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Hi All-

Remember to drink plenty of water with any increased protein intake to help ensure healthy kidney function. Most professionals suggest no more than 30 grams at any single sitting. I like to blend apple juice, bananas, frozen strawberries, peanut butter, ice, raw oatmeal, and a small scoop of strawberry protein powder after rides for a tasty post-workout recovery drink.

~ Blue Jays ~
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Old 03-19-07, 10:29 AM   #8
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add a little bit to a carb drink for 100 milers
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Old 03-19-07, 12:27 PM   #9
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Bah! Those professionals are wimps. I like to chase down my protein shake with a nice thick sirloin.

Jake: 4 fried chickens and a coke.

Queen of Soul: You want chicken legs or chicken wings, honey?

Jake: No ma'am. 4 fried chickens, and a coke.

Elwood: And some dry white toast.

Quote:
Originally Posted by Blue Jays
Hi All-

Remember to drink plenty of water with any increased protein intake to help ensure healthy kidney function. Most professionals suggest no more than 30 grams at any single sitting. I like to blend apple juice, bananas, frozen strawberries, peanut butter, ice, raw oatmeal, and a small scoop of strawberry protein powder after rides for a tasty post-workout recovery drink.

~ Blue Jays ~
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Old 03-19-07, 02:59 PM   #10
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Hi alkigreg-

They're getting the band back together! As long as Jake and Elwood stay healthy and don't eat too much, it'll be a good thing.

~ Blue Jays ~
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Old 03-19-07, 03:31 PM   #11
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Quote:
Originally Posted by ruechaos
I think you mean 2g of protein per 1lb of body weight. If this were a forum on weight lifting, the 2g per pound would be good advice.
Oops.

Yep....my bad.

A trenbolone/methandrostenolone stack wouldn't hurt either.
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Old 03-19-07, 04:25 PM   #12
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You said MASS. Didja mean it?
Cycling doesn't up your need for protein much.
Now if you are hitting the gym as well, that's a
horse of a different color.

You are more likely to run out of carbs on a bike than protein....

If you hit the gym, have a protein shake at least an hour before.
How much also depends on how into lifting you are.
If you are pushing serious weight, you want protein to burn.
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Old 03-19-07, 05:08 PM   #13
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Quote:
Originally Posted by late
You said MASS. Didja mean it?
Cycling doesn't up your need for protein much.
Now if you are hitting the gym as well, that's a
horse of a different color.

You are more likely to run out of carbs on a bike than protein....

If you hit the gym, have a protein shake at least an hour before.
How much also depends on how into lifting you are.
If you are pushing serious weight, you want protein to burn.
The Ultracycling website is an excellent resource for sorting out the facts of cycling nutrition. Depending on how much you ride, an cyclists protein needs can be in excess of those required by a bodybuilder, because the cyclist burns protein as part of the ATP reaction. Here's Steve Born, the only rider ever to ride the Furnace Creek 508 twice back-to-back:
http://www.ultracycling.com/nutritio...endurance.html
"During endurance exercise, approximately 8-15% of the calories required should come from protein, with the remaining 85% from complex carbohydrates." So on a 6000 calorie ride, 100g to 180g of protein should be consumed to prevent losing muscle mass.
"after 90 minutes, and becoming more important the longer a workout or race is, the body will begin to utilize protein for fuel as glycogen reserves are reduced. This metabolic process, called gluconeogenesis, allows for the synthesis of glucose from protein (along with the glycerol part of the fat molecule). The body will cannibalize protein from muscle tissue if adequate amounts of protein are not ingested. This process not only deteriorates lean muscle tissue but hampers fat burning capabilities and speeds up the production of ammonia."
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Old 03-19-07, 08:29 PM   #14
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My research, Ironman, and Euro-riding experience show me that a couple of scoops (Shaken, not stirred) into a quart of Gatorade within the the first 10 min. after swims/rides/runs facilitates my recovery significantly.
I have some print research that concur with the rough averages indicated for amounts to be ingested.
The timing of ingestion appears to be of greater importance. The molecular structure of the protein/carbohydrate mix have a catalytic effect, but only for a time window of (an argued) 30-120min. before the above mentioned, initiation of gluconeogenesis.
I've also found that difference between whey/soy makes no difference.
Trader Joe's sells for $11, the big cans that everyone else sells for $40.
Dump it in. Drink it down. A bit later; Pasta and garlic. Grill up some fish, and some olive oil sauted carrots, an Italian white...

Recover Well!

http://www.bicitreregioni.com
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Old 03-19-07, 08:53 PM   #15
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Quote:
Originally Posted by Bici3
I've also found that difference between whey/soy makes no difference.
Really! You mean during a ride, also? I suspected as much but have been unwilling to try whey on a long ride, just in case the mad doctor at e-caps was right.
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Old 03-20-07, 02:06 PM   #16
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Simply by the volume of research in the field of athletic performance - Physiology shows the cellular processes that make human physiology the same, is vastly larger than any body of evidence that show us to be any measure different from one another. There are some differences that physiologically separate us yes; however, if you swim, bike, run, like every other creature that calls themself an athlete - you create ATP from glucose, and the other sugar - "...oses".
I have never put whey powder in my bottle during a ride. Soy, yes. For years. Never had a deleterious effect on a ride. If whey were what was available, I'd use that.
I have used both at one time or another in a recovery role. Always positive. No side effects.
I use the gels too. One over another, or one better than another? "BOO!" (Italian for -Who cares!)
"When" you use an energy source on long efforts, is more important than "what".
In all seriousness... I prefer Snickers!!! Trained and depleted - I'll give ya another solid hour with a Snickers and a 20oz. sport drink, or a sport drink with a scoop of "magic powder" (soy/whey) either doesn't matter when the hammer drops!
The powders are for gastric emptying, and absorption rates in order to facilitate recovery.
I take a large can with me to Italia, mix it with their Gatorade as soon as we are done.

http://www.bicitreregioni.com
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