chrisw77's Journal, 01 May 2019

** IN-DEPTH INFO ON PROTEIN SYNTHESIS **

 http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#6_How_to_optimize_muscle_protein_synthesis_exercise_guidelines



This is a definitive guide on how your body repairs muscle tissue. Tons of studies and facts!

Here's a brief overview of the important pieces...


During a workout:
"A longer rest period between sets increases the larger post-exercise muscle protein synthetic response compared to a short rest period (5 vs. 1 min). In agreement, a longer interset rest period improves muscle mass gains compared to a shorter rest period (3 vs. 1 min)."


Post-workout:
"Insulin inhibits muscle protein breakdown a bit, but only a little is needed for the maximal effect. A protein shake alone increases enough insulin to maximally inhibit muscle protein breakdown, you don’t need additional carbohydrates."


General protein intake guidelines:
Eat 4-5 meals spread throughout the day: e.g. breakfast, lunch, post-workout shake, dinner, and pre-sleep.

Eat 20-40 g protein at each meal. Amounts above 20 g give a small additional benefit.

-Choose animal protein (whey protein is the best). Or compensate by eating larger amount of plant protein.

-If your main goal is to build muscle, eat at least maintenance calories.

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2799 kcal

Fat: 104.68g | Prot: 156.85g | Carb: 317.99g.   Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs, Kirkland Signature Mexican Style Blend Cheese. Elevenses: Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Dinner: Klondike Choco Taco (79g), Oreo Vanilla Crunch State Fair Cookie, Malt-O-Meal Peanut Butter Cups Cereal, Nabisco Chewy Chips Ahoy! with Reese's, Oreo Chocolate Peanut Butter Pie, Tillamook Cookies & Cream Ice Cream, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2776 kcal

Activities & Exercise: Grocery Shopping - 45 minutes, Motorcycle Riding - 30 minutes, Watching TV/Computer - 8 hours and 30 minutes, Resting - 6 hours, Sleeping - 5 hours and 30 minutes, Housework - 15 minutes, Driving - 1 hour and 30 minutes, Showering - 30 minutes, Cooking - 30 minutes. more...