During this episode of Sheer Strength Labs Josh interviews Jose Antonio who is the head of the International Society of Sports Nutrition (ISSN). Jose has been a sports nutritionist for more than twenty years and talks to Josh about how to set up your calories for your goals.
Jose lives in South Florida and has been in the industry for almost three decades. He earned his PHD in muscle physiology and for the past two decades has been teaching and researching in the area of sports nutrition. In addition to his current research focus on high protein diets, Jose is also a coach and personal trainer.
This is one of the most mentioned topics when it comes to hypertrophy, however, there is also a lot of judgment and misguidance. Protein is amino acids. If you take away the water and fat the rest of your body is protein, whether that be blood or muscle. Protein is in everything including enzymes, bone and organs. The misconception is that when you consume protein it is only for your skeletal muscles, however, you need to feed your entire body!
For the last forty years, advise of diets and nutrition have been carbohydratecentric in the order of carbs, protein and fat. This in fact needs to be flipped for the most important macronutrients to be protein and fat.
There is no evidence that eating a lot of protein has any harmful affects. A simple rule for protein consumption is the 1-2-3 Rule, which is 1 gram per kilo of fat, 2 grams per kilo of protein and 3 grams per kilo of carbs. In general you can use this as a baseline for four weeks and adjust to your needs. If you are an endurance athlete it is a good idea to bump this ratio up. Bodybuilders can flip the ratio to more protein and less carbs so it could be 1-3-3.
There is a pragmatic issue that is relation to protein timing that is ignored by a lot of people. You need to eat a lot of protein just to meet the protein needs of the day and that won’t happen simply by eating breakfast, lunch and dinner. The best option is to divide meals into six meals to get the 30-50g of protein per meal.
The question that needs to be asked with regards to post-working protein timing. “Is there ever an advantage to not eating after you workout?” The answer is “no.” From a practical point of view, why would you not do it? If it helps you or has a neutral effect then do it.
Whey protein seems to have the most science supporting it in terms of recovery. Soy seems to be inferior is most studies but you can make up for that by eating more of it. For example, 20 grams of whey protein will stimulate lean body mass so you may mean 25 grams of soy. The inferiority of non-animal based proteins such as pea, rice and hemp can be made up for by increasing the total dose consumed. If you are eating a lot of protein (3 grams per kilo) then it probably doesn’t matter too much where it’s coming from because you are getting so much of it. However, if you are on the lower end of the spectrum (1-1.5 grams per kilo) then protein quality will be an important factor.
From a scientific point of view, the affects of consuming amino acids during the workout window may not be that significant. Ask yourself if you will maintain it, if the amount of money you spend worth it and could get the same benefit consuming 30-40 grams of whole protein post workout? It won’t hurt you but you need to prioritize and little behaviors are important from a mental as well as physical standpoint.
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