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Old 09-26-02 | 09:11 AM
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Buddha Knuckle
Infamous Dumpster Diver
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Joined: Jul 2002
Posts: 191
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From: West Philly, PA

Bikes: '89 Nishiki Cascade (set-up as a tourer); '99 Gary Fisher Aquila; late 80's John Howard (by Dave Hesch); '70 Schwinn 3spd

I bike extensively but dont lift weights. as far as upper body workouts, i do about 200 crunches/situps and pushups. can i take protien shakes? I plan to lift when i get my schedule set.
Yeah, sure. Just don't expect it to change much. 0.5g of protein per kg of body weight is plenty, even for body builders. There is no proven benefit and many potential downsides of going above this. Not all proteins are made equal, some are more "bioavailable" than others. Also, some dietary proteins (non-meat derived) are deficient in a number of the 8 essential amino acids (amino acids are the building blocks for all proteins). For example, if you eat 40g of protein completely from beans, only a fraction will be absorbed by your gut and made available to your body. And the fraction you do absorb may not represent the full complement of amino acids you will need manufacture new proteins. The proteins sources that are 99%-100% bioavailable are milk/yoghurt (casein - aka whey protein) and soybeans - I am not sure about the amino acid profiles of these two, but I would always argue for a varied diet to obtain all the nutrients you need. If I remember correctly, an milk has about 1g of casein per 8oz, which means you could drink two 16oz glasses of skim milk/day to get a 0 fat, 32g protein "supplement" for pennies.
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