JHR January 2009

[Venom]

Here is an article by Layne Norton on Optimal Protein Size and Frequency. This has been a hot topic here for months, so I hope you guys enjoy!

Protein: How much and How Often? (http://www.abcbodybuilding.com/protein_size_&_frequency.pdf)

[klosey]

first in!!! i'm reading this right now

[fightbackhxc21]

thats pretty sweet. so we can actually attain higher anabolism buy eating more food. makes sense :) but its nice to know how much we actually have to eat.

[niggles]

gahh..adobe keeps crashing when i open the link...any other way to access it?

[Commander]

excellent read, it takes all the talks we've been having, and boils it down to one clear conside pdf file, thanks Layne!

[ricky2]

Wow..very interesting Venom!!How would you go about taking in Leucine before a workout?Would you still have 10 grams of essentiel AA's preworkout 30 mins before and one hour after your PW meal?

[Venom]

I have a serving of xtend or the amino shooter pre and post workout.

[will-work4andro]

very nice...**** good article

[ricky2]

Hey Venom... iwas wondering if one decided to stay with 8 meals...but supplemented with leucine every meal to maintain their "spike" if it would have any benefits...

[Venom]

As long as your meal has 3-5 grams of leucine, I don't see the point to supplementing with it. Also, the whole meal will slow digestion, so I think you would go refractory.

[ricky2]

As long as your meal has 3-5 grams of leucine, I don't see the point to supplementing with it. Also, the whole meal will slow digestion, so I think you would go refractory.

Iunderstand..but you are supplementing in a sense when he tells you to use BCCA's in between meals.I would rather have a small meals..not for protein absorbtion...but rather for my carbs not to spill over.Big meals with lots of carbs could spill over.Thats why i would prefer many small meals..some with a lots of protein..some with little protein supplmented with leucine.Do i make sense here Venom?

[Venom]

You can , and it may be good if you have small amounts of carbohdrates with your amino acid supplement. I would not have too many or too much fiber or your risk slowing digestion of the amino sup. But you could have 2 rice cakes for instance. That should allow you to distribute your carbs, more.

[ricky2]

You can , and it may be good if you have small amounts of carbohdrates with your amino acid supplement. I would not have too many or too much fiber or your risk slowing digestion of the amino sup. But you could have 2 rice cakes for instance. That should allow you to distribute your carbs, more.

Ok..so let see if i got this right:

My first meal would be a whole meal...with at least 5 ounces of meat in order to get in the amount of Leucine i need.I dont want fibre here because it wil slow down absorption..at least not in the morning.

2 hours later,supplment with aminos...getting in 4 grams of leucine to maintain spike...with some sort of complexe carb.

2 hours later..another big meal.This time can i have fibre?And if i do..wont that slow down absorption in order to get my 4 grams of leucine into my blood stream quickly?

then just repeat the above in order to get the amount of macros you need in a day..

[Venom]

You can have fiber with any of your whole meals - breakfast included. Example diet:

8 oclock: 1 cup of oatmeal, 30 grams of whey protein, fish oil
10:30: amino acids, 2 rice cakes
1 oclock: chicken sandwhich

Repeat...

[klosey]

You can have fiber with any of your whole meals - breakfast included. Example diet:

8 oclock: 1 cup of oatmeal, 30 grams of whey protein, fish oil
10:30: amino acids, 2 rice cakes
1 oclock: chicken sandwhich

Repeat...

beta-alanine 1g with 10:30 amino's? i find this is helping me with the tingling feeling that 5g pre workout can give

[Venom]

Sure. I also have 1 gram at a time.

[joneser3eb]

cool article. thanks