|By Rod Ferris CPT, CPAFLA|
There has been substantial talk about which foods will absorb the most, how much protein to have, and when to have it. The bottom line is that your body cannot absorb more than it can use. Extra will either get stored as fat or be excreted. Excess amino acids have no effect on protein breakdown at rest, but with weight training protein breakdown is slowed; therefore, increasing your odds for muscle growth.
Take note that in the absence of food intake your body will go in a state of net catabolism. Thus, for hypertrophy the idea is to ingest as much food in the right ratio of Pro:Carbs:Fat in as many time periods as possible. This will help keep your metabolism at an optimal throughout the day. As for post workout meals a combination of protein and carbohydrates 4 hours before and immediately (20 minutes) after a workout is the best combination for increasing muscular size (Hypertrophy). The research concludes that it is very important to ingestyour protein and carbohydrates immediately after exercise. It has been shown to have the maximal uptake due to the blood circulation from your workout.
Sedentary Person: 0.8 grams per kg bodyweight
Endurance Athletes: 1.8-2.0 grams per kg bodyweight
Resistance Trainers: 1.8 grams per kg bodyweight
Best Sources of Protein and Rating:
Fish 70 (Salmon is the best)
Cow's Milk 60
Lean Beef 69
Dry Beans 34
Whole-grain Wheat 44
Brown Rice 57
White Rice 56
White Potato 34
(The rating means the percent of amino acids in the food that your body will actually use.)
The best plan of action is to have around 6 meals per day with 17% protein (daily caloric intake) to increase the amount of protein absorption, increase synthesis and decrease protein breakdown.
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