Comments on: Death by….. Forging Elite Fitness - Layton, Utah Thu, 19 Mar 2015 21:24:24 +0000 hourly 1 By: Damon Stewart Thu, 31 May 2012 01:05:05 +0000 * Nitrogen Balance techniques suggest that the protein requirements to attain zero nitrogen balance range from 1.2–2.2 grams of protein per kg of bodyweight.
* When an individual is in a caloric deficit, protein needs are greater than when the individual is in maintenance or a caloric surplus.
* Casein appears to produce a greater protein balance than whey protein; however, when combined with a source of energy, whey protein produces greater protein balance than casein combined with a source of energy. Because resistance trained athletes rarely consume protein alone, the latter findings may be more applicable.
* Immediate post exercise amino acid feedings provide a more favorable anabolic response than feedings 2–3 hours post exercise. A pre workout meal and post workout meal may have additive effects on protein synthesis.
* It appears that the pattern of protein feedings is optimized with intermittent feedings. If this is the case, an athlete should consume their normal meals, with intermittent amino acid feedings comprised of a fast digesting source of EAAs, such as a pure EAA supplement to maximize caloric efficiency, or a source of whey protein.
* A diet with the majority of its protein from meat products is more effective for supporting the goals of a resistance training program then a vegetarian diet.
* Because carbohydrates are critical to athletic performance [84] the athlete should be conscious of decreased intensity and performance with decreased carbohydrate intakes.