FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Stretching
Limber or not, anyone can add height and speed to their kicks with this method.
Calligraphy
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

MOTOBU
Classic book translation. Hard to find. Not in stores.
Who's Online
0 registered (), 36 Guests and 3 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
old1, Leonar, ManLar, Vimido, raya
22925 Registered Users
Top Posters (30 Days)
futsaowingchun 4
Ronin1966 3
GojuRyuboy13 2
AndyLA 1
Matakiant 1
October
Su M Tu W Th F Sa
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31
New Topics
The Classic Pak Sao drill
by futsaowingchun
10/20/14 10:32 AM
wing chun kicks and knees
by futsaowingchun
10/09/14 12:55 AM
2014 European Championships Juniors: the Gallery
by ergees
10/05/14 10:56 AM
Tan,Bong,Fuk & Wu Sao
by futsaowingchun
09/30/14 12:10 AM
Living a full life violence free...
by GojuRyuboy13
09/25/14 08:50 AM
Wing Chun-internal training
by futsaowingchun
09/23/14 09:01 PM
Martial News
by Matakiant
09/23/14 06:42 AM
An open letter to bunkai researchers...
by Bartfast
08/05/14 04:18 PM
The Karate punch
by Matakiant
10/30/13 07:41 AM
Leo's Judo Journal
by Leo_E_49
01/24/12 02:58 AM
Recent Posts
Living a full life violence free...
by GojuRyuboy13
Today at 07:20 AM
The Classic Pak Sao drill
by futsaowingchun
10/20/14 10:32 AM
Leo's Judo Journal
by swordy
10/11/14 09:21 AM
The Karate punch
by Ronin1966
10/09/14 03:16 PM
wing chun kicks and knees
by futsaowingchun
10/09/14 12:55 AM
An open letter to bunkai researchers...
by Ronin1966
10/08/14 09:22 PM
2014 European Championships Juniors: the Gallery
by ergees
10/05/14 10:56 AM
** Introduce Yourself! **
by AndyLA
10/04/14 10:20 AM
Tan,Bong,Fuk & Wu Sao
by futsaowingchun
09/30/14 12:10 AM
Wing Chun-internal training
by futsaowingchun
09/23/14 09:01 PM
Forum Stats
22925 Members
36 Forums
35582 Topics
432510 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Page 1 of 2 1 2 >
Topic Options
#424723 - 02/03/10 09:26 PM Need Protein Supplements? No.
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
http://www.livescience.com/health/protein-supplements-100202.html



Most health stores are tainted with the irony that so few of their products are actually healthy, from herbal potions of unknown purity and utility to dietary supplements capitalizing on recent trends in weight loss or hair gain.

Now, two more studies question a longstanding staple at the health store, protein supplements, usually sold as a powder with testosterone-fueled names like Muscle Max 500 or Mega Monster Mass.

Such supplements are top sellers. But a growing body of research shows you don't need protein supplementation unless you are a professional-level athlete in intense training or perhaps gravely ill from starvation or a wasting disease, and even then the need would be a case-by-case call.

The new studies highlight the fact that the most benign thing about protein supplements is that you're only wasting money. You reap little benefit and instead put yourself at risk for kidney, bone and heart disease.

Do the math

Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.

You do need protein when you exercise, particularly when you try to build muscle through weightlifting or other forms of resistance training. The process of building muscle involves causing damage to muscle filaments and then rebuilding them, and this requires more protein.

Yet unless the Mr. Universe competition is in your future, your diet likely supplies all the protein you need. The math is quite simple. When training, you need about a half gram of protein per pound of body weight. So a 180-pound male needs about 90 grams of protein a day. That's the amount of protein in a cup of milk or yogurt with breakfast (8–12 grams), a can of tuna with lunch (40 grams), and a six-ounce steak with dinner (42 grams).

Meat has a generous 6 to 10 grams of protein per ounce. But even vegetarians can get enough protein from vegetables, even while training hard.

Experts whey in

A study published last month, in the journal Nutrition, surveyed more than 1,000 adults at 50 ordinary commercial gyms and found that nearly half the men were taking dietary supplements, largely protein powders, with no supervision. None needed protein, the researchers concluded.

Similarly, a smaller study — a master's thesis by Martin Fréchette from University of Montreal — probed the diets of elite athletes, part of the Canadian Sport Centre Dietary Study. More than 90 percent of these athletes were taking dietary supplements, on recommendation of trainers or friends; only 25 percent could explain why they were taking it; and of those using protein supplements, more than 80 percent already had sufficient dietary protein intake.

More disturbing is how the protein habit starts early.

A 2008 study published in the Journal of Strength and Conditioning Research documented how protein supplements are common among high school athletes, who take the stuff largely on recommendation from coaches and friends under the misconception that protein equals strength.

False fuel

Few people in the United States suffer from lack of protein. The average non-exercising adult only needs about 60 grams a day. People who add powered soy, whey or other protein sources to their diet usually are just adding calories with no impact on muscle growth.

No studies have identified definitively short-term health problems from excess protein, but this has been associated with kidney failure, osteoporosis and heart disease. The reason is that unused protein cycles through the blood and ultimately breaks down into urea and acidic byproducts. These byproducts strain the kidneys as they filter through and likely trigger bone to release calcium. Very recent studies reveal how protein causes inflammation and increases the risk of clogged arteries.

Some protein powders, namely the ones with thunderbolts on the label, contain more than 100 grams of protein per serving. That protein alone is 400 calories, but usually other ingredients bump up the total to nearly 1,000 calories. You'd need a serious workout to process all that.

Some bodybuilders feel they need a gram of protein per pound of body weight, depending on the intensity of the training. If you do use a supplement, then it is best during or just after a workout so that the damaged muscles can use that protein for repair.

Note, however, that despite the word "fuel" in the names of many supplements, your muscles aren't burning protein unless you're in starvation mode. If you have the luxury to belong to a gym and spend time purposefully exercising, you're likely not starving.



Edited by JoelM (02/03/10 09:31 PM)
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

Top
#424771 - 02/06/10 01:03 PM Re: Need Protein Supplements? No. [Re: JoelM]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Interesting info Joel; and I can agree with much of it. Here are some stuff I posted quite some time ago.

Quote:
Now weight lifters will need to increase what they eat and one of the things you will need to increase is your protein intake. Now this can be done through foods or supplements but this will have to be your choice. You may find that the time to prepare something vs. the cost to purchase something goes one way or the other; you choose for you.


The use of Protein as a supplement I still stand by you can get from food, but supplements can be an easy way to ensure you do get more. If you are not feeding the muscle you are not growing.

Here else is what I posted before and why Protein is important.

Quote:
I would also suggest after a heavy workout that immediately within an hour period that you take some protein and here is why.

The body has a built-in survival drug hormone called “cortisol”. Immediately following a high-intensity workout the body pumps this hormone whose function is to carry off protein to the liver where it converts it to glucose, which provides energy for the body. The longer and harder the workout the more cortisol is pumped. Why is this important to replenish protein? The largest supply of protein in your body is your muscles … so this is the first place attacked by the cortisol and why it is important to replenish the protein immediately. When the protein is destroyed in the muscles this is known as a “catabolic state”. Another reason that this is important is that our immune system is based on proteins and if this is attacked by the cortisol this can weaken our defense mechanisms.


I can speak from experience, over the past year I have been sick way too many times. I've been working out a lot and if you add in my age, the longer it takes for me to recover, and I was not taking any supplements nor eating more, I believe this added to this. I have now began to take protein supplements again. Now when choosing which one, it will be up to the user to look at the label and go beyond the hype and look at the facts. Which one has the best protein with the fewest garbage calories? And if you go in with the understanding that this is a supplement and you can also do it with food, then you are starting to get slightly smarter then the average lifter.

Your article listed half of gram of protein per body weight if you are a weight lifter. Your article listed the average non-exercising adult only needs about 60 grams a day; these numbers are fairly close to what I posted earlier.

Quote:
Now how much protein does one need to take? The answer is not as much as you think you do. Non active people need .36 grams per pound of bodyweight per day. For an active person such as a weight lifter it is recommended that you need 0.6136 grams per pound of body weight per day. (i.e. 200 pound athlete would required 122.72 grams of protein per day). Remember more is not better when it comes to protein intake. In fact there are studies that show that excessive protein intake over extended periods of time can possibly seriously damage your liver or kidneys.


Both are guidelines. And from what you posted to what I posted in January of 2006, it is nice to see that we are speaking the same language. I guess I am one of the people that does know why they are taking protein.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

Top
#426360 - 04/06/10 02:04 AM Re: Need Protein Supplements? No. [Re: Dereck]
ScottBolinger Offline
Newbie

Registered: 05/23/07
Posts: 13
usually people thats spounts off about whats bad for ya, are people that havn't used the products.

it's a no brainer that you use protein if your a serious athlete, as well as vitamins and mineral tabs. Thats pretty standard. A protein mix will help with energy and keep your energy level up at a longer period of time, and it also helps with recovery. But, be picky about what you take. Talk to the store clerk, that person usually has plenty of inside infor and may give good advise as to what protein to take to what ever level of athlete you are. And it depends on if your trying to build builk or maintain and tone, or lose weight.
_________________________
WarriorRage KickBoxing Federation www.wrkf.us

Top
#426361 - 04/06/10 02:09 AM Re: Need Protein Supplements? No. [Re: ScottBolinger]
ScottBolinger Offline
Newbie

Registered: 05/23/07
Posts: 13
there have been several studies on what to take and when to take. Some say to take a protein mix before and after a workout. Taking someting within 45 minutes after a work out because thats when your body will utilize nutriance the most and give yourself a faster recovery. And I think that type of thinking is good for bulk builders.

just take your regular vitamin and mineral tabs, maybe add a extra 500 miligamrs of vitamin C, garlic tab and ceyenne extract and do your protein drink before your heavy routine. Don't worry about a after workout drink , unless it's something light like a gatorade.
_________________________
WarriorRage KickBoxing Federation www.wrkf.us

Top
#426363 - 04/06/10 08:29 AM Re: Need Protein Supplements? No. [Re: ScottBolinger]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Originally Posted By: ScottBolinger
usually people thats spounts off about whats bad for ya, are people that havn't used the products.


"Christopher Wanjek is the author of the books "Bad Medicine" and "Food At Work." His column, Bad Medicine, appears each Tuesday on LiveScience. "

And what are your credentials, Scott?

Quote:
it's a no brainer that you use protein if your a serious athlete

The article says:
But a growing body of research shows you don't need protein supplementation unless you are a professional-level athlete in intense training or perhaps gravely ill from starvation or a wasting disease, and even then the need would be a case-by-case call.

My guess is that 99% of the people on this site and 99% of the people that use protein supplements are not professional-level athletes.

Quote:
Talk to the store clerk, that person usually has plenty of inside infor and may give good advise as to what protein to take to what ever level of athlete you are.

Excellent idea! Go to the person who is making money off of you buying stuff and ask him what stuff you need to buy.
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

Top
#426364 - 04/06/10 08:35 AM Re: Need Protein Supplements? No. [Re: ScottBolinger]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Originally Posted By: ScottBolinger
there have been several studies on what to take and when to take. Some say to take a protein mix before and after a workout. Taking someting within 45 minutes after a work out because thats when your body will utilize nutriance the most and give yourself a faster recovery. And I think that type of thinking is good for bulk builders.

From the article:
Some bodybuilders feel they need a gram of protein per pound of body weight, depending on the intensity of the training. If you do use a supplement, then it is best during or just after a workout so that the damaged muscles can use that protein for repair.



Also from the article, in case you missed it:
A study published last month, in the journal Nutrition, surveyed more than 1,000 adults at 50 ordinary commercial gyms and found that nearly half the men were taking dietary supplements, largely protein powders, with no supervision. None needed protein, the researchers concluded.

Similarly, a smaller study — a master's thesis by Martin Fréchette from University of Montreal — probed the diets of elite athletes, part of the Canadian Sport Centre Dietary Study. More than 90 percent of these athletes were taking dietary supplements, on recommendation of trainers or friends; only 25 percent could explain why they were taking it; and of those using protein supplements, more than 80 percent already had sufficient dietary protein intake.
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

Top
#426419 - 04/08/10 05:22 PM Re: Need Protein Supplements? No. [Re: JoelM]
jonwade Offline
Member

Registered: 09/21/06
Posts: 34
Loc: Essex, UK
Personally I prefer to eat eggs and tuna (I really love them both). But if you want to lose weight and keep building / repairing muscle while exercising supplements are handy. All you really need is a 100% whey shake though. It just helps you to get enough protein while at the same time limiting calories consumed / fats etc.But just one shake after you workout, and that is not going to lead to any health problems.

Top
#430141 - 09/25/10 09:51 AM Re: Need Protein Supplements? No. [Re: JoelM]
Landus Offline
Member

Registered: 12/28/05
Posts: 373
Loc: UK
I would like some help as research and reading has me in a balance between taking supplements or not. I'm going to be at the gym again soon 3x a week and I'm also a veggie.

I'm happy to hear that taking protein throughout the day can be enough... but do I still need to have some after a workout?

That's about all I'm lost on so far,

many thanks

Top
#430143 - 09/25/10 11:19 AM Re: Need Protein Supplements? No. [Re: Landus]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Much depends on your goals, and the type of training you intend to be doing, but on the whole, for recovery to be as quick as possible, it is a good idea to have 30-40 gramms of protein within 40 minutes of the end of your workout. This is considered a 'magic period' in which the body will absorb and utilise protein for repair at its most efficient. I always have a heaped scoop of whey in 500ml of low fat milk straight after training. This gives me around 40g of protein along with the carbs and a bit of fat in the milk for energy. Works a charm smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

Top
#430395 - 10/10/10 09:08 AM Re: Need Protein Supplements? No. [Re: Cord]
Landus Offline
Member

Registered: 12/28/05
Posts: 373
Loc: UK
Thanks that's a big help. I'm going to be training in the day 2x a week for strength/mass with sparring in the evening, and 1x a week cardio/power.

I've been looking for the 'pure' whey that I've heard mentioned but I keep getting SUPER whey 3000 etc. Any help with a good product of just whey in the UK?

I won't invest just yet but I'm not sure yet as a veggie if I can get my 70g protein a day (I'm 140lb, that's how it works right?)

Many thanks

Top
Page 1 of 2 1 2 >


Moderator:  Cord, MattJ, Reiki 




Action Ads
1.5 Million Plus Page Views
Monthly
Only $89
Details

Self Defense
Offering stun guns, pepper spray, tasers and other self defense products not available in stores.

Pepper Spray
Online distributor of self defense supplies like videos, stun guns, Tasers and more.

Spy Cameras
Surveillance, Hidden Cameras, Nanny Cams, Digital Recorders, Spy Equipment, Pocket DVR's and more

Stun Gun
Wholesale Directlhy to the Public! Stun gun and Taser Guns and personal protection products. Keep your loved ones at home safe!

 

Unbreakable Unbrella

krav maga