Doing WHEY only pre-post workout????

[enigma4dub]

this isn't news. I posted about this several months back talking about how milk was basically the perfect post-workout shake: casein, whey = carbs.

exactly my thoughts. i also agree with sarge, really splitting hairs at this point.

 

[Cynical Simian]

That's why I like the big picture thinking for the most part regarding nutrition.

Yeah, I'm not exactly rushing to throw out my whey. Given that I and most people eat another meal about an hour after their shake, I doubt it makes much of a difference.

 

[anotherbutters]

You drink whey? Damn, I've been snorting it all this time.

 

[Protobuilder]

Eat a lot, and often, and you've solved the riddle. The rest is wanking.

 

[anotherbutters]

You mean for hyooge arms?

 

[Cynical Simian]

Bodypart split training and use of leg press (and bench press, ostensibly done on Mondays in accordance with the International Treaty on Chest Days) as indicators of strength. Reminds me of the rant about the dearth of quality university exercise physiology programs in Practical Programming...

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.

* Kerksick CM,
* Rasmussen CJ,
* Lancaster SL,
* Magu B,
* Smith P,
* Melton C,
* Greenwood M,
* Almada AL,
* Earnest CP,
* Kreider RB.

Center for Exercise, Nutrition and Preventive Health Research, Department of Health, Human Performance and Recreation, Baylor University, Waco, TX 76798, USA.

The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.

PMID: 16937979 [PubMed - indexed for MEDLINE]

EDIT: Added bold per sarge's request. It's the frickin' abstract, though...pretty much everything besides the authors' names is supposed to be important.

EDIT2:

 

[SgtSlaughter]

lol, nevermind.

it wasn't too difficult

 

[Protobuilder]

Eat. Drink milk. If it's an hour or so before lifting, you'll get aminos released during the workout. Drink milk after workout. You get casein, protein and simple carbs. Presto chango! Hyooge.

Science finally catches up to what guys have know for years now . . .

 

[mekannik]

Eat. Drink milk. If it's an hour or so before lifting, you'll get aminos released during the workout. Drink milk after workout. You get casein, protein and simple carbs. Presto chango! Hyooge.

Science finally catches up to what guys have know for years now . . .

good to see your post rudeness has not declined in my absence.

Bravo. Bravo.

 

[al420]

So milk is bad, right?