The Protein Review

Intensity

Intensity refers to load/weight and has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth.  Intensity can be recorded as a percentage of 1RM and equates to the number of repetitions that can be performed with a given weight.

Repetitions can be classified into 3 basic ranges:

• low (1–5)
• moderate (6–12)
• high (15+)

These repetition ranges involve the use of different energy systems and stress the neuromuscular system in different ways.  This variation of stress impacts the extent of the hypertrophic response.

The use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy.  This means that a load less than approximately 65% of 1RM is not considered sufficient to promote substantial hypertrophy.  This is because the high rep training can bring about significant metabolic stress but the load is inadequate to recruit and fatigue the highest threshold muscle fibres.

Whether low or moderate reps evoke a greater hypertrophic response has been a matter of debate as both produce significant gains in muscle growth.  However, the general consensus is that the moderate rep range of 6–12 reps will optimise muscle hypertrophy.

The Moderate Rep Range

The moderate rep range has an anabolic superiority because of factors associated with metabolic stress.  Although low rep sets are carried out almost exclusively by the phosphocreatine system, moderate reps rely heavily on anaerobic glycolysis which results in a significant buildup of metabolites.  Studies of bodybuilding routines performed with multiple sets of 6–12 reps show significant post-exercise declines in ATP, creatine phosphate and glycogen, along with marked increases in blood lactate, intramuscular lactate, glucose and glucose-6-phosphate.  It’s the buildup of these metabolites that has been shown to have a significant impact on anabolic processes.

Therefore it seems that there is a maximum threshold for tension-induced hypertrophy above which metabolic factors become more important than additional increases in load.  Because of this metabolic buildup, moderate rep range training has been shown to maximize the acute anabolic hormonal response of exercise.  Both testosterone and growth hormone are acutely elevated to a greater degree from routines employing moderate rep sets as compared to those using lower reps, thereby increasing the potential muscular hypertrophy.

Chasing The “Pump”

Training in the moderate rep range also maximizes acute cellular hydration.  During moderate rep training, the veins taking blood out of working muscles are compressed while arteries continue to deliver blood into the working muscles, thereby creating an increased concentration of intramuscular blood plasma. This is what bodybuilders call the “pump”.  The “pump” causes plasma to seep out of the capillaries and into the interstitial spaces.  The buildup of fluid in the interstitial spaces causes an extracellular pressure gradient, which causes a flow of plasma back into the muscle causing the “pump” phenomenon.  This “pump” is augmented by the accumulation of metabolic byproducts, which function as osmolytes, drawing fluid into the cell.

It’s not really known whether this exercise-induced cell swelling helps with  muscle hypertrophy, but it seems plausible given the known role of hydration in regulating cell function.  Also, the extra time-under-tension associated with a moderate rep scheme would enhance the potential for microtrauma and fatigue across the full spectrum of muscle fibers.  This would benefit the hypertrophy of slow-twitch fibers, which have greater endurance capacity than fast-twitch fibers.  Although slow-twitch fibers are not as responsive to growth as fast-twitch fibers, they still do display hypertrophy when subjected to an overload stimulus.  Given that the majority of muscles have slow-twitch fibres, the moderate rep protocol will stimulate all muscle fibres and result in complete muscle growth.

For information sake we should note that some opinions suggest that muscles containing a greater percentage of slow-twitch fibers might have the greatest hypertrophic response to a higher rep range, whereas fast-twitch muscles would respond best to lower rep.  Although this concept sounds logical, a muscle fiber-type prescription with respect to rep range has not been proven by research.  Given the variability of fiber-type composition between individuals, it would be difficult if not impossible to determine fiber-type ratios without a muscle biopsy, thus making the application of this idea impractical for the vast majority of people.

One of the criticisms about low carb diets is the concern about whether the body can function without an adequate amount of carbohydrate.

Believe it our not, before we harvested grains from agriculture it’s suggested that we were all low-carb eaters.  Most of our foods came from animal meat, fish and even insects.  Carb rich foods like fruits and vegetables, which are seasonal, were scarce didn’t’ supply enough nourishment for long periods of time.

Since those times our bodies internal mechanisms like endocrine and digestive systems haven’t changed much at all.

So evolutionary speaking, our bodies (most likely) evolved to handle the kinds of foods available during those times, which were mostly animal meat, high in protein and fats and some sparingly available vegetation which made up for modest amounts of carbohydrates.  It’s also likely that food was hard to come by and that our ancestors likely went without food for prolonged periods of time.  This would indicate that their bodies were probably in a state of ketosis more often then not.

Ketosis is a state where your body uses stored fat instead of glucose for energy.  It can happen during periods of famine where lack of food intake results in a drop in blood glucose levels, or if you’re on an extremely low carbohydrate diet.  Either way, when the glucose level in your body drops below a certain level your body automatically shifts the metabolic pathway to produce ketones from fat which are used to fuel your body.

As you start eating a diet lower in carbs and higher in protein and fat, you start signalling your body to up-regulate your fat metabolism and ketone production while down regulating your sugar metabolism.  This can take anywhere from 3 weeks or longer depending on your situation, but once you’re “fat adapted” your body and brain starts to function very well on this new energy pathway.  In fact your brain prefers ketones over glucose especially in state of ketosis.

Also, it’s important to note that ketogenic diet and low carb diet are not the same.  It’s often grouped in as the same but, ketosis only occurs when you’re carb intake dips below 15 – 20 grams of carbs a day.  Most people that are on a low carb diet keep their carb intake between 50 – 100 grams a day, which keeps you out of ketosis, but still shifts your metabolic demands from sugar burning to fat burning, essentially making fat your primary source of energy.

So here are key points to keep in mind when you’re on a low carb diet:

• Ketosis is a normal shift in your metabolic pathway to burn fat as your primary source of fuel when glucose in your body is low.
• Your brain does completely fine on a low carb diet since it prefers ketones as fuel in absence of glucose.
• If you’re switching to a low carb diet, give yourself at least 3 weeks of feeling sluggish while your body adapts to becoming “fat adapted”.
• The general recommendation is to keep your carb intake to about 100 grams a day and keep our carb intake mainly from vegetables.

If you look at our ancestral/anthropological history along with the various studies done on ketosis, it’s strongly evident that a low carb diet is not only safe, but has evolutionary significant health benefits… not to mention it’s one of the most effective ways to naturally burn body fat.

A protein fast involves consuming only protein over a 36 hour period.  The primary reason for doing a protein fast is merely to overcome the psychological barrier to fasting.

Overcoming The Psychological Resistance To Fasting

Unless you’re an unusually disciplined person, fasting is intimidating.  A protein fast can be used to help you build up to a level of confidence that allows you to do a full 24 hour fast.  Why?  There are a whole host of benefits related to fasting.  I’ve covered some of these benefits in previous blogs, but if you want to study that stuff in detail you can check out an excellent ebook called Eat Stop Eat.  I highly recommend it.

Fast Facts on Fasting

• Intermittent fasting is great for both fat loss and for lean muscle maintenance while losing fat. There are also a bunch of health benefits associated with fasting, which is covered in Eat Stop Eat.
• But fasting can seem intimidating at first, and a lot of people aren’t ready to commit to it. Especially given the mainstream media’s insistence on things like always eating breakfast, and consuming a meal or snack every 2-3 hours. We’ve been told that if we don’t eat or snack frequently, we’ll waste away to nothing or lose all cognitive capacity.

Enter the “protein fast”!

Consuming a feeding of protein periodically throughout your day will help you conquer your fasting fears. Knock down those initial reservations and you’ll find it much easier to take the next step: a true fast.

Why protein?

Optimizing Satiety During A Very Low Calorie Day

Protein has been shown to increase satiety (the feeling of not being hungry) more than either carbohydrates or fats. Cutting hunger as much as possible while drastically reducing calories at the same time kicks off a seriously effective day of fat burning.  Throw a bit of fiber into the mix and you’ll remain satisfied even longer.

Prevent Muscle Loss

If you’ve been restricting your calories and carbohydrates heavily over an extended period you might have to worry about losing some lean muscle mass during your fast.  Consuming a few “hits” of protein during the day will allow you to enjoy many of the effects of fasting while pretty much eliminating muscle loss.

Most of our cells can function using fat for fuel. The brain and the central nervous system are the exceptions. They require at least some glucose, which is derived from dietary carbohydrates. The brain can get about three quarters of it’s energy from ketones (a product of fat metabolism), but it still has to get the rest from glucose.

When you go super low carb for an extended period and you engage in some form of fasting, you might start using lean muscle to fuel your brain.

In the absence of sufficient dietary glucose, and after all the body’s stores have been used up, the only way for the body to make new glucose is through a process called gluconeogenesis.  The main ingredient your body uses to make this happen is amino acids (protein building blocks).  In the absence of dietary protein intake, the body has to borrow a little protein from the most readily available source: your muscles.

But again, you don’t have to worry. This is not really a problem for shorter fasts lasting 24 hours, unless you’ve been under serious caloric and carbohydrate restriction.

Create A Massive Calorie Deficit

Of course, the ultimate goal of a protein fast is to incinerate as much fat as possible in a 24 hour period while enjoying the benefits mentioned above. I believe that the best approach to fasting is the full 24 hour fast.  This kind of fasting allows you to drink unlimited water, tea and coffee, but nothing else.  The health benefits of this approach extend beyond fat loss.  There’s more detail on that in Eat Stop Eat.

If you’re not ready to make the leap to full on fasting, try a protein fast first. It’s a lot easier to do, and it still provides many of the benefits of the traditional fast. Simply ingest a blend of high quality protein powder, a touch of fiber and consume every 4-6 hours.

A mounting body of research is pointing to the significant promise of a little known supplement called Leucine. This essential amino acid has taken the fitness world by storm in recent times because of it’s potential to build or spare muscle, and even to burn more fat.

Just look at the research we’ve uncovered for you…

Adding Leucine to your post workout protein shake can increase it’s effectiveness by up to 16%. That may not turn you into an Olympic Champion in an instant, but it will make a big difference in your exercise efforts.

Researchers at the University of Maastricht in the Netherlands studied muscle protein build-up over a 6 hour period by taking muscle cell samples. They compared three supplementation regimes: a carb-only post workout concoction, carbs plus protein, and carbs with both protein and Leucine. The Leucine combo increased the efficiency of the post-workout drink by 16%.

Another 2005 study from Columbia University concluded that rats taking a Leucine supplement gained 25% less fat than rats that did not receive the supplement. And these guys were fed a high fat diet for 15 weeks! Granted, rats are rats and humans are humans, but this study certainly shows promise!

In 2006, Australian researchers from James Cook University demonstrated that Leucine supplementation increased the power and strength-endurance of rowers over a 6 week period. It could easily be extrapolated that Leucine supplementation in the general fitness population would allow you to workout harder for longer, thus getting better fat loss and muscle gain results.

Finally, even if you don’t do any exercise, it appears that Leucine can actually prevent muscle loss. Rats that had their legs immobilized in a splint were divided into a control group and a group that received Leucine. The Leucine group lost less muscle in their soleus (part of the calf muscle) and regained it more quickly after the splint came off.

So yeah, Leucine. It’s certainly no superhero serum. But if you’re serious about your training it’s hard to imagine why you wouldn’t try adding it to your supplementation routine.

How should you use it?

I’ve been experimenting with adding 5g to each of my post-workout shakes and I am noticing results. I am considering adding it to all meals. If you want to try that, make sure you’re eating at least 20g of protein at the same time. The research is pretty conclusive that Leucine’s effects only work in the presence of sufficient levels of amino acids (protein).

Try Leucine Here

AllMax Nutrition Leucine – 400 Grams

Proteins–over 100,000 different types–comprise about 15% of the average human’s body weight and perform many vital functions. Antibodies that fight disease, enzymes that digest food, hormones that regulate growth and development, muscles that let us move; all of these are proteins. In terms of educational psychology, food takes a pivotal role for healthy brain function. If you want to stay alert, you’ve got to feed your body accordingly. A healthy diet must include adequate protein.

The food we eat is broken down during digestion into component nutrients which are then carried throughout the body by the bloodstream to fuel activity. It could be said that the human body is a living chemical laboratory! Some substances from food are used as-is, while others are manufactured by the body from the nutrients broken down by digestion.

Proteins are too large to be carried in the blood in their whole state; they are composed of many smaller units that are bonded together, sort of like beads on a string. The “beads,” or building blocks of proteins, are amino acids. The human body uses twenty different amino acids; eleven of them are manufactured by the adult body, but nine cannot be manufactured and must be supplied by diet. They are called essential amino acids. Three amino acids that are nonessential for adults are essential for growing children: tyrosine, cysteine, arginine. Proteins in food are broken down into amino acids to make them small enough to be transported. Then the various body tissues assemble the amino acids, along with fats and carbohydrates, into whatever is needed.

If the necessary precursors aren’t available, then a process is limited and often cannot occur at all. In the brain the precursors are assembled into the neurotransmitters that carry instructions to move or to stay alert or to take a nap. The two neurotransmitters necessary for alertness are norepinephrine and dopamine. Tyrosine is an essential precursor for their manufacture. Blood levels of tyrosine are elevated for several hours after eating protein rich food and this allows increased production of dopamine and norepinephrine, which keep you alert. All of this has been a long-winded way of saying that if you don’t eat enough protein, you don’t have enough tyrosine to make the alertness transmitters; as a result, you’re tired.

More protein leads to more alertness! Yes, you get a short-term energy boost or “sugar high” from sodas, cookies and chips, and you do need carbohydrates for energy. But that energy boost goes away just as fast as it came on and you are left depleted and drowsy again. Chips, soda and cookies are also mostly “empty calories” — food with very little nutrition value. A steady diet of empty calories leaves you tired, and possibly overweight as well. Pizza is a bit better because it at least contains some protein, but its high fat content negates much of its nutrient value. For long-lasting focus, protein is the way to go. So, what’s the best kind of snacking? Fruit, vegetables or whole-grain bread for nutrient-rich carbohydrates and cheese, nuts or peanut butter for protein. That gives you both energy and alertness.

How much protein is enough? That depends on a person’s age and weight. Healthy adults can find their approximate requirement in grams by multiplying their weight in pounds by 0.4. Children, pregnant women, and nursing mothers have greater protein requirements. Protein should make up about 25% of daily calorie intake. Most people in industrialized countries easily get more than their daily protein requirement.

Are certain types of protein better than others? Yes and no. Nutritionists classify proteins by how many amino acids they provide. A protein which provides all of the essential amino acids is called a complete protein; one that doesn’t is incomplete. Most animal proteins–meats, eggs, dairy products–are complete proteins; many plant-based proteins are incomplete. Two or more incomplete proteins can be combined to make a complete protein; vegetarians need to know this so they can be sure to get all of the essential amino acids.

The “packaging” of a protein makes a difference. Many high-protein foods, such as red meats, are also high in fat. So, a meal including them should also include low-fat foods such as vegetables. Pizza and junk food should be occasional treats accompanied by green salad, not daily snacks. Low-fat proteins include fish, nuts, beans, and some whole grains.

When protein is eaten is important as well. To be alert for school or work, breakfast and lunch should include servings of protein (never skip breakfast!). Just a sweet roll isn’t enough for breakfast – it’s empty-calorie carbohydrates. Save the heavy carbohydrates for supper when it’s OK to get sleepy afterward, if you ever have to eat them at all!

A healthy diet takes a bit of knowledge and planning. It doesn’t have to be boring or complicated, but it’s vital if you want to put your best foot–or brain–forward!

This is a guest post from Allison Gamble.  Allison Gamble has been a curious student of psychology since high school. She brings her understanding of the mind to work in the weird world of internet marketing.

• Integrity means doing the right thing
• It takes strength of character to have integrity
• The most important asset you have as a person is your integrity.  Once you lose it, your words carry little weight and your actions become suspect.
• Nothing will turn people against you quicker than to be perceived as dishonest.
• Do whatever it take to uphold your integrity
• Always speak the truth
• When you lie, you create bigger problems for yourself.  It makes the problem part of the future
• Telling the truth is the best problem-solver there it.  It makes the problem part of the past
• Don’t distort the facts or leave false impressions
• Don’t cover things up
• If you have integrity, you know what you stand for and you live by the standards you set.
• Be true to your word
• Your word is your bond

He says that if you want to keep the phyisical form but you dont want to work much with iron you should do the first exercise. If you have a light weight do the second one using the dumbbells. It is useful for punch and defence techniques. The third exercise will make you GREAT, endurable. You should repeat it for 10 times without any pauses. He guarantees that you will become a monster who will be able to kill (win) any wrestler or boxer.

Life is stressful.

People rushing to supermarkets, chasing petrol prices, dodging bank fees, dealing with credit card debt … you know what I mean.

STRESS.

More specifically, SYSTEM STRESS.

Everything is stressed.  Towns, Counties, the State – and the People.

With that being said, there is a a very interesting concept that you should be aware of because this concept causes the most system stress to people nowadays.

It’s called the Zeigarnik Effect.

(also known as the “cliffhanger effect”)

In a nutshell, Zeigarnik states that you will remember any unfinished business until the moment it’s finished…

… and then you FORGET IT.

Crazy? There was an actual study on this. So how does this apply to you, your health and fitness?

It’s simple. The more things you read and “research”, the more “experts” you listen to, the more unfinished business you
accumulate. The more unfinished business you accumulate, the more STRESS you accumulate.

Think of how many gym programs or “protocols” in the past that you’ve been waiting to try. One guru says to do one thing, someone else says something else – they ALL make sense – and you don’t know where to go or what to do.

STRESS.

The more “open loops” (unfinished business) you create in your life, the more stress you have… your “to do” list just keeps growing.

This why you need to keep things simple. Pick ONE system to follow (or website) and Unsubscribe from EVERYONE ELSE.

Every time I go to gyms and meet personal trainers or coaches, two things always surprise me.

•  Almost everyone is my size or SMALLER.
• Many of these “gurus” are on drugs (steroids).

This is the thing I’ve noticed with Hurdle Fitness. At the end of the day, their simple solutions will at LEAST put you on a level with all of the other guys and YOU DO IT NATURALLY (DRUG FREE).

This isn’t talking bullshit, it’s just an honest observation. There are genetic limits to what you can achieve but the Hurdle Fitness systems will get you there as fast as naturally possible.

If you need a good system, with no B.S. – Hurdle Fitness is a proven winner.

Protein supplements promise greater strength, faster recovery time and bigger muscles. The timing of when athletes eat, and what ratio of carbohydrates to proteins they eat after a workout can significantly improve their recovery period after exercise.  Supplements can provide this necessary nutrition but it’s suggested that athletes can get by with just a glass of milk.

Post-workout recommendations

Eating a combination of carbohydrates and protein within 30mins post-workout helps maximize muscle synthesis, muscle function and decreases muscle breakdown.

This occurs because this is the time that muscles experience a heightened sensitivity to insulin.  The right combination of carbohydrates to protein is associated with faster glycogen replenishment in the muscles, better muscle protein synthesis, reduced muscle soreness and improved muscle
strength and body composition.  Optimal post-exercise recovery is all about taking advantage of the 30-min recovery window and choosing foods that portray a 4:1 ratio of carbohydrates to protein.

Chocolate milk is a quick and easy post-recovery drink that naturally contains carbohydrates and proteins in the correct ratio.

Whey vs. casein

Cow’s milk is composed of carbohydrates and two main dairy proteins: casein and whey.  The ratio of protein within a glass of milk is about 20% whey to 80% casein, which provides an optimal composition of readily available nutrients to replenish body fuel post-workout and keep energy levels up.

Whey is known as the “fast-acting” protein, meaning that the body can break it down and absorb the nutrients relatively quickly.  Protein supplements break down whey even further into whey protein isolate, whey concentrate or whey powder.  These concentrated protein supplements are absorbed at a quicker rate than casein. Whey is high in essential, branched-chain amino acids that the body cannot produce on its own and must derive from food.

Casein, often referred to as the “slow-acting” protein, takes slightly longer to digest as it slowly releases amino acids into the bloodstream.  It contains a different amino acid profile than whey and is particularly high in the conditionally essential amino acid, glutamine. This is beneficial because, when the body is put under physiological stress, such as with endurance exercise, the body needs to derive glutamine from an outside source of food.  The bottom line, however, is that both whey and casein are
needed for proper nutrition.

Some supplements contain both whey and casein to allow the body to take full advantage of the different absorption rates.  The combined efforts are beneficial because whey works to stimulate protein synthesis whereas casein inhibits the breakdown of protein.

Milk: Full or low-fat?

Research shows that low-fat dairy is more effective at protein synthesis and replenishing net muscle protein balance than high-fat dairy.  One theory is that the fat is digested at a slower rate than carbohydrates and protein, and thus the fat slows down the delivery of carbohydrates
and protein to tissues. Long term use of low-fat milk as a post-exercise resistance training meal has been associated with a greater reduction in overall body fat, increased muscle growth and greater muscle mass maintenance.

Summary

The combination of whey and casein protein found in cow’s milk provides reliable nutrition to restock glycogen stores, promote protein synthesis and repair muscles while providing beneficial nutrients such as calcium, vitamin
D and vitamin A.  Whole foods, such as low-fat milk, can be equally effective, if not more effective than supplement drinks in restoring the body to optimal performance levels and naturally provide all the essential nutrients in a ratio the body needs.

References

1. Dunford, M, and Doyle, JA. Nutrition for sport and exercise. Belmont:
Thomson Wadsworth, 2008. 2. Gilson, SF, Saunders, MJ, Moran, CW, Moore, RW, Womack, CJ, and Todd,
MK. Effects of chocolate milk consumption on markers of muscle recoveryfollowing soccer training: A randomized cross-over study. Journal of the International
Society of Sports Nutrition 7(19): 1 – 10, 2010. 3. Hartman, JW, Tang, JE, Wilkinson, SB, Tarnopolsky, MA, Lawrence, RL, Fullerton,
AV, and Phillips, SM. Consumption of fat-free fluid milk after resistanceexercise promotes greater lean mass accretion than does consumption
of soy or carbohydrates in young, novice, male weightlifters. American Journal of Clinical Nutrition 86: 373 – 381, 2007. 4. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider, R, Kalman,D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and Antonio, J. International
Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition 5(17): 2008. 5. Lusignan, MF, Bergeron, A, Lafl eur, M, and Manjunath, P. The major proteinsof bovine seminal plasma interact with caseins and whey proteins of
milk extender. Biology of Reproduction, 2011. 6. Roy, BD. Milk the new sports drink? A review. Journal of International Society of Sports Nutrition 5(15): 2008. 7. Thomas, DT, Wideman, L, and Lovelady, CA. Effects of a dairy supplementand resistance training on lean mass and insulin-like growth factor in women. International Journal of Sport Nutrition and Exercise Metabolism 21(3): 181 – 188, 2011. 8. Tipton, KD, Elliott, TA, Cree, MG, Wolf, SE, Sanford, AP, and Wolfe, RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance
exercise. Medicine and Science in Sports and Exercise 36(12): 2073 – 2081, 2004. 9. Wilkinson, S, Tarnopolsky, MA, MacDonald, MJ, MacDonald, JR, Armstrong, D, and Phillips, SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than consumption of an isonitrogenous and isoenergetic soy-protein beverage. American Journal of Clinical Nutrition 85(4): 1031 – 1040, 2007.
10. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans. (7th ed.) Washington, DC: U.S. Government Printing Office; 2010.