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Thu Apr 26, 2007 3:51 pm

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Location: Chico, CA

From Fahey's Nutrition Research Column in Muscular Development magazine:


Consuming protein supplements after exercise promotes muscle hypertrophy, reduces the risk of injury, and speeds recovery. Athletes spend a fortune on supplements designed to increase muscle mass and strength. Canadian researchers showed that inexpensive powdered skim milk was an effective post-workout supplement. Following an intense weight training workout muscle uptake of amino acids was greater after drinking skim milk than soy-based drinks. Powdered milk contains casein that’s broken down gradually and helps prevent muscle breakdown after exercise. It also contains whey protein that provides amino acids rapidly for muscle hypertrophy. The authors concluded that milk-based proteins increase protein synthesis better than soy-based proteins when consumed after weight training. Go to your local mega-store (Costco, etc.) and buy a 20-pound sack of dry milk and watch your muscles grow!
(American Journal Clinical Nutrition 85: 1031-1040, 2007)

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Sun Jun 17, 2007 9:41 am

 
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I wonder about the benefit of drinking your milk powder (or weigh gain supplement) before the workout instead of after.

I use an "augmented protein" supplement. A couple scoops of powder mixed in with a banana and 2 cups of soy milk.

According to this product's label, it contains whey protein isolate (WPI), whey protein concentrate (WPC), egg albumen, glutamine peptides, and whey peptides.

I figure if I have these items floating around in my blood stream while I'm working out, then my muscles can absorb it as they need it rather than waiting until after the fact when my muscles have already been starved.

Your thoughts?

-al.

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Wed Jun 20, 2007 9:05 am

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You're right. Several studies have found that taking the supplements before training works better.

Tom Fahey m59



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Thu Jul 12, 2007 7:08 am

 
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Any suggestions for non-dairy, but still cheap, protein supplements? I saw the reference to whey, but I want to avoid having to pay the "health food" store price premium.

(Anything with lactose really messes me up.)



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Thu Jul 12, 2007 12:33 pm

 
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Wal-Mart has very reasonably priced Whey powder. You will find it near the pharmacy just past the illegal alien workers! They have all sorts of supplements for much less than the health food stores.

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Sat Jul 14, 2007 8:50 pm

 
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Check out:

http://speedendurance.com/2007/07/06/co ... -and-eggs/



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