MMA News Forums » Sports & Training » Nutrition, Supplements, and Training for MMA

[Alwaysbelieve1]

It does not slow the absorption of whey as whey absorbs at its own rate, but instead proceeds to be digested at a rate of about 6-8 hours as casein is indeed the slowest digesting protein.

It is okay to drink milk as you can get the best of both worlds- slow and fast absorbing protein.

[Metalhead]

When would you use a meal replacement and when would you use a protein shake? For a guy who's not really working out at the moment, would a proten shake be useless? Can you have protein shakes instead of meal replacements? So confused...

[Alwaysbelieve1]

Originally Posted by Metalhead

When would you use a meal replacement and when would you use a protein shake? For a guy who's not really working out at the moment, would a proten shake be useless? Can you have protein shakes instead of meal replacements? So confused...

You can use as "meal replacement" protein shake any time you want. It is a balance in protein, carbs, fats and packed with a lot of vitamins to give you what you are missing in a standard meal- thus the name. When you think of a meal replacement product think of Muscle Milk, Eas Myoplex, MetRX, and the list goes on and on into hundreds of brands and types.

When you think of a strictly protein powder shake(non-meal replacement) think of Optimum Nutrition's 100% Whey Powder, Cytosport's Evopro, GNC's 100% Whey, and the list goes on as well.

A meal replacement is a protein shake, however not all protein shakes are meal replacements. Make sense? Taking shakes is NEVER "useless". Use them if you need to or want to- don't if you don't.

I hope that helps.

[Clint]

Originally Posted by Metalhead

When would you use a meal replacement and when would you use a protein shake? For a guy who's not really working out at the moment, would a proten shake be useless? Can you have protein shakes instead of meal replacements? So confused...

Look at it this way, there are 2 kinds of protein shakes:
* Meal Replacement:
- This generally has Casein (and possibly Whey as well), some good fats, and some lower GI carbs.
- A good example would be muscle milk or a combination of some casein (or milk protein isolate) with some oats and maybe some fish oils and greens+.
- You would take one of these in place of a meal, for example when time constraints prevent you from eating a meal but you still need food (since you should be eating every 3 hours). Also this is a good choice before bed, although most people try to choose one with fewer carbs before bed.

* Peri-workout Shakes:
- This is generally 100% Whey Protein and some High GI carbs (usually Dextrose and Maltodextrin). This is also a good place for your creatine.
- A good example of this would be Biotest Surge or a 2:1 combination of Dextrose to Whey Protein
- You would take this around your workout period. Some people say take it post workout, some say pre workout, other say take half before and half after. The half and half method is probably the best choice but any will work.

[Metalhead]

So theyr'e basically interchangable? Like, after a workout a protein shake is better, but a meal replacement would be ok?

I'm looking to get into the 5-6 meals a day thing, so I'm trying to figure out what to have when I'm not eating "food".

[Clint]

Originally Posted by Metalhead

So theyr'e basically interchangable? Like, after a workout a protein shake is better, but a meal replacement would be ok?

I'm looking to get into the 5-6 meals a day thing, so I'm trying to figure out what to have when I'm not eating "food".

After a workout you should have the whey and dextrose (gatorade works well) and any other time have a meal replacement. If you only have meal replacement shakes they would work but not as well.

[Alwaysbelieve1]

Originally Posted by Clint

After a workout you should have the whey and dextrose (gatorade works well) and any other time have a meal replacement. If you only have meal replacement shakes they would work but not as well.

Unless you're bodybuilding I wouldn't go with the gatorade(carb) mix AFTER a workout due to the metabolism spike post exercise. This will only diminish the amount of calories as well as fat you burn throughout the day.

If you are simply trying to become or stay lean a 100% whey OR low carb meal replacement(such as muscle milk) would definitely prove optimal post workouts.

It all depends on your goals in order to consider a particular product as well as mixture of products/ingredients to achieve your aspirations.

[Clint]

Originally Posted by Alwaysbelieve1

Unless you're bodybuilding I wouldn't go with the gatorade(carb) mix AFTER a workout due to the metabolism spike post exercise. This will only diminish the amount of calories as well as fat you burn throughout the day.

If you are simply trying to become or stay lean a 100% whey OR low carb meal replacement(such as muscle milk) would definitely prove optimal post workouts.

It all depends on your goals in order to consider a particular product as well as mixture of products/ingredients to achieve your aspirations.

According to all fo the studies I've read you need to insulin spike PWO with your whey in order to help shuttle the amino acids to your muscle/replenish your glycogen supplies. You simply need to account for these carbs in your planned caloric intake for the day.

Here are my sources:
http://www.johnberardi.com/articles/...n/puzzle_1.htm
http://www.johnberardi.com/articles/...n/puzzle_2.htm

[Metalhead]

My goals/lifestyle is as follows:

I try to be an active person, a natural athlete in that I can play any sport and do it well, but not really in the greatest all around shape. I'm not fat or anything. I go for long ass jogs on the weekends as I love doing that. This month I'm not doing it, but I've taken up Ju Jitsu 2-3x a week. I want dearly to get back to lifting weights, as I said in another thread I've been basically injured and unable to lift since early October. I hope to play box lacrosse come april thru august as a goalie so I need great flexibility. I have been working on flexibility since I can't do much else. I am getting my own place next month so I want to start eating properly (at a cheap price).

My goal, once I'm able to again, is to become stronger. I've always struggled at pushups, can't do a true pull up. I don't necessarly want to be big and bulky, but I want to be strong and ripped which I never have been. LIke I said, when I was working out I did see results and could actually do 50 push ups non stop. Now I can barely do ten. I'd like to have a "beach body" by the summer which I feel is realistic if my injuries let me.

Until healed up, I'm thinking meal replacements make more sense than protein powders. ANd once I do start lifting again, both may be good. Is that a good idea?

[Alwaysbelieve1]

Originally Posted by Clint

According to all fo the studies I've read you need to insulin spike PWO with your whey in order to help shuttle the amino acids to your muscle/replenish your glycogen supplies. You simply need to account for these carbs in your planned caloric intake for the day.

Here are my sources:
http://www.johnberardi.com/articles/...n/puzzle_1.htm
http://www.johnberardi.com/articles/...n/puzzle_2.htm

I absolutely agree with you and have known about this for many years. Essentially what he was saying is that your body becomes catabolic during and post exercise and to return it to an anabolic(muscle buiding) state one needs to take in a certain amount/type of carbs, protein, and other phytonutrients. This is where my agreement with you seems to end.

I like to think logically. Logically speaking I see a protein shake drink that is low carb and it is curious to me why these companies spend a lot of money on them to produce a superior product without the need of carbs for added absorption. They develop them because they work- because they absorb exclusively on their own.

In fact whey protein is very soluble in acid and since the stomach has a whole lot of it- it digests and absorbs very quickly. In fact the amino acids in why digest and absorb at a rate of approximately 1-1.5 hours at most. This is the fastest of any protein. That is why whey is regarded as the best muscle building protein. Ok- well you say- But you need the carbs to aid the absorption. Not true. If your body & amino receptors need those aminos(and they will) then they will absorb them. If they don't need them then they will not. Carbs will not assist this process any faster. The only thing carbs will do is what you already mentioned- spike insulin(which is the most anabolic hormone in the human body) in order to return the body to an anabolic state- and fast.

That is plainly put into Layman's terms for all to completely comprehend. If anyone has any further questions please feel free to let us know.