Comments on: How To Use Protein Timing for Maximum Muscle Growth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth Sat, 12 May 2012 12:32:04 +0000 hourly 1 By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117919 MotleyHealth Tue, 08 May 2012 10:33:33 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117919 A tricky one Gary. Trial and error is probably needed. The general advice is to take in more than you probably need. If you take 1g per pound then you will be consuming 255 g of protein a day. Spread over 5 meals will be 50 g per meal. This seems a good starting point. If you slow growth then you may need to increase. A tricky one Gary. Trial and error is probably needed. The general advice is to take in more than you probably need. If you take 1g per pound then you will be consuming 255 g of protein a day. Spread over 5 meals will be 50 g per meal. This seems a good starting point. If you slow growth then you may need to increase.

]]> By: Gary M http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117913 Gary M Mon, 07 May 2012 23:56:44 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117913 Short and to the point I hope.I'm 6'7 255lbs and in pretty good shape, but am working out trying to build more muscle mass.I get up,eat,have protein shake before hitting the gym,have protien shake after,eat throughout the day and before bed.I know the body can only digest so much protien in an hour and it takes 2.5-3 hours to digest a meal,so my question is this.If I'm too eat every 2.5-3 hrs,how much protein can I eat at once without wasting money and food? I also eat salads and such,just wondering how much protein I can take in at once without waste. Thanks in advance for any help you can offer. Short and to the point I hope.I’m 6’7 255lbs and in pretty good shape, but am working out trying to build more muscle mass.I get up,eat,have protein shake before hitting the gym,have protien shake after,eat throughout the day and before bed.I know the body can only digest so much protien in an hour and it takes 2.5-3 hours to digest a meal,so my question is this.If I’m too eat every 2.5-3 hrs,how much protein can I eat at once without wasting money and food? I also eat salads and such,just wondering how much protein I can take in at once without waste. Thanks in advance for any help you can offer.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117853 MotleyHealth Fri, 04 May 2012 10:37:30 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117853 Our push / pull workout is here: <a href="http://www.motleyhealth.com/strength/weight-training-push-pull-split-routine">Weight Training Push & Pull Split Routine</a> Don't forget, the 6 day split is better than a 2 day push / pull in terms of muscle isolation and rest. The pros also have more time to rest and eat in between workouts. Our push / pull workout is here: Weight Training Push & Pull Split Routine

Don’t forget, the 6 day split is better than a 2 day push / pull in terms of muscle isolation and rest. The pros also have more time to rest and eat in between workouts.

]]> By: Rob j http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117847 Rob j Fri, 04 May 2012 01:50:21 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117847 Thanks 4 Schwarzenegger article. He does a 6day WO & I thought it was best 2 take a day 4 rest n between WO's tho. My friend says it's because he uses the push/pull method & that's why he can WO days in a row & not worry about over kill on muscles. This push/pull concept escapes me so wondering if u had any info on how 2 do this & why it works & doesn't cause muscle deterioration. Thx again 4 all ur help. Thanks 4 Schwarzenegger article. He does a 6day WO & I thought it was best 2 take a day 4 rest n between WO’s tho. My friend says it’s because he uses the push/pull method & that’s why he can WO days in a row & not worry about over kill on muscles. This push/pull concept escapes me so wondering if u had any info on how 2 do this & why it works & doesn’t cause muscle deterioration. Thx again 4 all ur help.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117698 MotleyHealth Mon, 23 Apr 2012 19:20:52 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117698 Hi Rob, did you see out <a href="http://www.motleyhealth.com/strength/arnold-schwarzeneggers-bodybuilding-workout">Schwarzenegger article</a>? That should help, he has only ever been aiming for size. Hi Rob, did you see out Schwarzenegger article? That should help, he has only ever been aiming for size.

]]> By: Rob j http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117693 Rob j Mon, 23 Apr 2012 13:12:25 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117693 Seriously can't thank u enough 4 quick response & always pointing to informative articles. I liked that article, I'm def looking to build size rt now & power/strength as it comes or later. I guess I'm wat most sites call a "hardgainer," as my metabolism is thru the roof, I know that's not bad thing but when ur tall & skinny & looking to get bigger it's not such a blessing. If u also no of any good info on best types of workout regiments that build size I would be grateful. Seriously can’t thank u enough 4 quick response & always pointing to informative articles. I liked that article, I’m def looking to build size rt now & power/strength as it comes or later. I guess I’m wat most sites call a “hardgainer,” as my metabolism is thru the roof, I know that’s not bad thing but when ur tall & skinny & looking to get bigger it’s not such a blessing. If u also no of any good info on best types of workout regiments that build size I would be grateful.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117688 MotleyHealth Mon, 23 Apr 2012 09:22:05 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117688 Hi Rob, this is the million dollar question - everyone has a different opinion. A few years back it was all about HIT, doing 1 work set with only a few reps. A good starting point is 3 sets of 10-12 reps for most exercises. Focus on your gains and then look for a different approach when you stop getting stronger / bigger. Read this article: <a href="http://www.motleyhealth.com/strength/are-you-training-for-muscular-strength-size-or-power">How To Train for Muscular Strength, Size and Power</a> Ultimately you lift differently depending on your goals. Hi Rob, this is the million dollar question – everyone has a different opinion. A few years back it was all about HIT, doing 1 work set with only a few reps. A good starting point is 3 sets of 10-12 reps for most exercises. Focus on your gains and then look for a different approach when you stop getting stronger / bigger.

Read this article: How To Train for Muscular Strength, Size and Power

Ultimately you lift differently depending on your goals.

]]> By: Rob j http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117683 Rob j Mon, 23 Apr 2012 04:23:58 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117683 Hope I'm not annoying u guys w all these questions. Btw, tried soy protein b4 my WO & worked great, had more energy & even felt like I could lift more than usual so thanks 4 the info. My new question is how many sets for each exercise to use. Every site I go2 has dif idea. Sum say only 2 sets r needed, others say 3, 4, or even 5. I get that doing lower reps helps strength & higher reps helps cardio but I'm stumped on sets. Sum sites even say anything over 3 sets can be counter productive & diminish building muscle. As always any help u can give me is most appreciated. Thanks 4 time Hope I’m not annoying u guys w all these questions. Btw, tried soy protein b4 my WO & worked great, had more energy & even felt like I could lift more than usual so thanks 4 the info. My new question is how many sets for each exercise to use. Every site I go2 has dif idea. Sum say only 2 sets r needed, others say 3, 4, or even 5. I get that doing lower reps helps strength & higher reps helps cardio but I’m stumped on sets. Sum sites even say anything over 3 sets can be counter productive & diminish building muscle. As always any help u can give me is most appreciated. Thanks 4 time

]]> By: Rob j http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117618 Rob j Thu, 19 Apr 2012 04:39:34 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117618 Wow man, thanks again for such quick response, really cool your so helpful. Thanks for article & I'm def gona check out that book. I do eat soy yogurt so whey is out of pic 4 me but I'll switch 2 soy protein b4 WO & see if any change in energy. Can't say thanks enough 4 quick response & all your help. Wow man, thanks again for such quick response, really cool your so helpful. Thanks for article & I’m def gona check out that book. I do eat soy yogurt so whey is out of pic 4 me but I’ll switch 2 soy protein b4 WO & see if any change in energy. Can’t say thanks enough 4 quick response & all your help.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117616 MotleyHealth Wed, 18 Apr 2012 23:15:46 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117616 I linked a workout that will get you started, the weight training program. I linked a workout that will get you started, the weight training program.

]]> By: Kunal http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117612 Kunal Wed, 18 Apr 2012 19:45:49 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117612 Thank you so much for your quick response. What about the workout? What kind of workout do you suggest? Btw, my height is 5'5. Thank you once again. Thank you so much for your quick response. What about the workout? What kind of workout do you suggest? Btw, my height is 5’5.

Thank you once again.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117611 MotleyHealth Wed, 18 Apr 2012 19:15:18 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117611 Kunal, start eating more fruits, vegetables, pulses. Eat protein with each meal - eggs, chicken, pork, beef etc. If vegan / vegetarian refer to my reply to Rob J above. Then lift weights. Follow a <a href="http://www.motleyhealth.com/strength/full-body-weight-training-workout-split-over-3-sessions">weight training program</a>. Kunal, start eating more fruits, vegetables, pulses. Eat protein with each meal – eggs, chicken, pork, beef etc. If vegan / vegetarian refer to my reply to Rob J above. Then lift weights. Follow a weight training program.

]]> By: Kunal http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117610 Kunal Wed, 18 Apr 2012 19:11:56 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117610 Hi, I am 122lbs and 28yrs old skinny built. I wanna start work out to gain weight and mass. Need your advise on how to start, what best suppliment to take and all those useful tips that helps. I thank you in advance. Hi, I am 122lbs and 28yrs old skinny built. I wanna start work out to gain weight and mass. Need your advise on how to start, what best suppliment to take and all those useful tips that helps.

I thank you in advance.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117609 MotleyHealth Wed, 18 Apr 2012 13:42:18 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117609 No problem Rob. First though, if you can eat yogurt, why not whey protein? Or is it soy yogurt? If I were you I would experiment with both soy and hemp. Maybe taking both is a better option? Regarding sluggishness, the advice for hemp is to take as part of meals rather than straight before a workout. Maybe a few shots of strong, black coffee will give you a boost? Maybe you need more fruits and veges - some vegans suggest eating fruit before exercise. We have never written anything for vegans but do have this: <a href="http://www.motleyhealth.com/diet-and-nutrition/recommended-protein-sources-for-bodybuilding">Recommended Protein Sources for Fitness and Bodybuilding</a> - which includes some vegetarian options. Basically it is Tofu / Soy, Pulses / Legumes, Nuts, Seeds and Cereals for vegans. Almonds and cashews are good (almonds about 40% protein). Soy beans are high protein too. Snack on those. Also high fibre! Other sources of protein found in vegan supplements include pea, rice, flax, and chlorella (made from algae!). There is a book called "Vegan Bodybuilding & Fitness" by <a href="http://en.wikipedia.org/wiki/Robert_Cheeke">Robert Cheeke</a>, vegan bodybuilder. (ISBN-10: 0984391606) It includes vegan meal programs and training regimens. Probably worth a look. No problem Rob. First though, if you can eat yogurt, why not whey protein? Or is it soy yogurt? If I were you I would experiment with both soy and hemp. Maybe taking both is a better option? Regarding sluggishness, the advice for hemp is to take as part of meals rather than straight before a workout. Maybe a few shots of strong, black coffee will give you a boost? Maybe you need more fruits and veges – some vegans suggest eating fruit before exercise.

We have never written anything for vegans but do have this: Recommended Protein Sources for Fitness and Bodybuilding – which includes some vegetarian options. Basically it is Tofu / Soy, Pulses / Legumes, Nuts, Seeds and Cereals for vegans. Almonds and cashews are good (almonds about 40% protein). Soy beans are high protein too. Snack on those. Also high fibre!

Other sources of protein found in vegan supplements include pea, rice, flax, and chlorella (made from algae!).

There is a book called “Vegan Bodybuilding & Fitness” by Robert Cheeke, vegan bodybuilder. (ISBN-10: 0984391606) It includes vegan meal programs and training regimens. Probably worth a look.

]]> By: Rob j http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117608 Rob j Wed, 18 Apr 2012 13:16:20 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117608 Wow, thanks for super fast reply, great u guys r so helpful. I was gona try soy protein but in couple articles I read said hemp was a much better way 2go. Said although soy may hav more protein n same serving size as hemp, the hemp was more natural & beneficial. Its loaded with essential amino acids, fatty acids, which are supposedly better than those found in fish or flax. Also Hemp protein consists primarily of the two proteins, edestine and albumin,globular (blood) proteins, which are supposedly readily digestible proteins. Sorry I'm getting off track, just giving info why I chose hemp over soy. Two questions: 1-I'm trying to gain mass but really tough when don't eat meat. I'm 28, 6'1 & only weigh 136lbs soaking wet. Wondering if u knew any good articles or had any info on how vegans can gain better muscle mass. 2-I take a shake 30min b4 workout with yogurt, peanut butter, hemp protein, banana, 2oz juice & 4oz water but I feel sluggish during WO. Should I try 2 take 1hr b4 WO or would that be counter productive, keep reading best 2 take 30min b4 WO. Sorry for such long post & taking to much of time. As said I'm new to lifting so any help would be appreciated, thanks Wow, thanks for super fast reply, great u guys r so helpful. I was gona try soy protein but in couple articles I read said hemp was a much better way 2go. Said although soy may hav more protein n same serving size as hemp, the hemp was more natural & beneficial. Its loaded with essential amino acids, fatty acids, which are supposedly better than those found in fish or flax. Also Hemp protein consists primarily of the two proteins, edestine and albumin,globular (blood) proteins, which are supposedly readily digestible proteins. Sorry I’m getting off track, just giving info why I chose hemp over soy.
Two questions:
1-I’m trying to gain mass but really tough when don’t eat meat. I’m 28, 6’1 & only weigh 136lbs soaking wet. Wondering if u knew any good articles or had any info on how vegans can gain better muscle mass.
2-I take a shake 30min b4 workout with yogurt, peanut butter, hemp protein, banana, 2oz juice & 4oz water but I feel sluggish during WO. Should I try 2 take 1hr b4 WO or would that be counter productive, keep reading best 2 take 30min b4 WO.
Sorry for such long post & taking to much of time. As said I’m new to lifting so any help would be appreciated, thanks

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117592 MotleyHealth Mon, 16 Apr 2012 10:34:38 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117592 Oh, have you tried soy protein? Another good choice for vegans. Oh, have you tried soy protein? Another good choice for vegans.

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117591 MotleyHealth Mon, 16 Apr 2012 10:33:20 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117591 Hi Rob, according to Bodybuilding.com hemp protein is best taken between meals and before bedtime. This suggests that it is a slower acting protein (we digest it slower). Hi Rob, according to Bodybuilding.com hemp protein is best taken between meals and before bedtime. This suggests that it is a slower acting protein (we digest it slower).

]]> By: Rob http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117585 Rob Mon, 16 Apr 2012 00:54:16 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117585 I'm a vegan & just started to workout so I'm a noob in all this. Love your site & find it great you answer everyones posts, a lot of them very helpfull. I take Nutiva hemp protein because best plant protein I have found, was wondering if I should use it like the whey, 30 min b4 workout & 30 min after. Or should I wait longer before workout because it contains small amount of fiber? I’m a vegan & just started to workout so I’m a noob in all this. Love your site & find it great you answer everyones posts, a lot of them very helpfull. I take Nutiva hemp protein because best plant protein I have found, was wondering if I should use it like the whey, 30 min b4 workout & 30 min after. Or should I wait longer before workout because it contains small amount of fiber?

]]> By: MotleyHealth http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117547 MotleyHealth Fri, 13 Apr 2012 10:22:01 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117547 Take whey after your weight training. If bulking is your main aim then work on the weight training on one session and do your cardio separately. Can be same day, but an hour of cardio before will leave your muscles depleted of energy before weight training. Take whey after your weight training. If bulking is your main aim then work on the weight training on one session and do your cardio separately. Can be same day, but an hour of cardio before will leave your muscles depleted of energy before weight training.

]]> By: Henry http://www.motleyhealth.com/diet-and-nutrition/protein-timing-for-maximum-muscle-growth#comment-117539 Henry Thu, 12 Apr 2012 15:59:42 +0000 http://www.motleyhealth.com/diets_and_recipes/?p=199#comment-117539 hey, i started the gym about 4 weeks ago, i go 3 times a week. i am 6.1, and 246lbs. how would i go about using whey protein, am new to all of this. i want to bulk what i have, and tone at the same time. I do an hour of cardio, and then about an hour of free weights, the 30-45 mins of swimming. what would be your advice, should i take more/different supplements Thank you in advance for your reply. Henry hey, i started the gym about 4 weeks ago, i go 3 times a week.
i am 6.1, and 246lbs.

how would i go about using whey protein, am new to all of this. i want to bulk what i have, and tone at the same time.
I do an hour of cardio, and then about an hour of free weights, the 30-45 mins of swimming.

what would be your advice, should i take more/different supplements

Thank you in advance for your reply.
Henry

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