[MikeMartial]

Another great article by David Barr, taken from EliteFTS on optimizing protein supplementation:

I have one of those good news/bad news situations for you. Which do you want first? Let me guess….
The bad news is that most protein-related information is at least a decade old. Read: outdated and suboptimal. The good news is that although the updated information isn’t widely known, it’s going to help you with your muscle growth, strength, and recovery.


Optimization with active nutrition

The biggest diet revolution in recent memory is called active nutrition. It’s the applied concept of using the properties of certain foods to make nutrients work for you. In other words, the idea of just getting “enough” protein is no longer enough. Rather than the outdated passive approach, we can actually use certain proteins to change our internal environment so that conditions are ideal for our specific goal, whether it’s strength, recovery, or fat loss.


Protein pulse feeding

As an example, let’s use protein as our active nutrient. You’re probably already using active nutrition in the form of a post-workout shake, but what most people don’t realize is that it’s the actual protein that’s directly causing the increase in protein synthesis (i.e. growth and recovery). Stated differently, we can use the very same protein shake at almost any other time and get the same benefit!


Quick tip: Although training enhances our muscle sensitivity to amino acids, the anabolism that is commonly associated with post-workout drinks comes from the amino acids themselves.


Granted, when drinking at other times you’re not going to get the same level of glycogen restoration as you would after a workout, but that’s largely irrelevant (Barr 2005). We’re talking real growth and recovery here, and that’s what the protein does for you.
More specifically, it’s the rapid increase in amino acids that we get from consuming a fast protein shake that causes the changes we’re after. And if we can do this more than once a day, we’ll be doubling or even tripling the results of the post-workout drink (Barr 2004). That’s protein pulse feeding, and that’s applying active nutrition!


So how do we do it? There’s a lot of detail to optimizing protein pulse feeding, which is why it comprises so much of the Anabolic Index manuals. However, we can cover some of the basics to get you started now.

1. Type: In order to get the best protein pulse, we have to use a fast protein or even amino acids. The best choices are whey hydrolysate, peptides, and to a lesser extent, whey isolate.

1. Timing: As mentioned earlier, protein pulse feeding can be used at any time, but there’s a catch. You have to have low-moderate levels of amino acids in your blood. Specifically, this means that you have to be at least 2–3 hours outside of your last solid meal in order for the drink to cause the recovery stimulus.

1. Composition: People like to throw all kinds of crazy stuff into their protein shakes, but we have to be slightly more restrictive if we’re optimizing the anabolic pulse from protein. It’s best to get the protein absorbed as quickly as possible, which means that in addition to the fast whey we have to stick to powders that dissolve easily in water. Creatine, beta-alanine, and, depending on the situation, certain carbohydrates (e.g. glucose, WMS) are good choices. Fats must be avoided at all costs because they slow digestion and eliminate any potential pulsing effect.

In order to optimize our muscle strength, size, and recovery, we have to ensure that protein synthesis is maximized. The most effective way to do this is by using the anabolic effect of whey through protein pulse feeding. This is something that you can start using right away. So go make that protein shake!


References
Barr D (2004) The Real Scoop on Post-Workout Recovery Drinks. T-Nation.
Barr (2005) The Top Ten Post-Workout Myths. T-Nation.


David Barr is widely recognized as an industry innovator, most recently for his work on developing the Anabolic Index nutrition system. As a strength coach and scientist, he brings a unique perspective to the areas of supplementation, diet, and training. He holds certifications with the NSCA as well as USA Track and Field. For more information, visit Welcome to the Frontpage.

[thethirddiaz]

Great article again. Thanks, Dave.

Thanks for posting, Mike.

[ViciousVendetta]

When he says fats, do you know if that includes healthy fats? I like to include flax meal into my shakes for the omegas and added fiber to my diet, but now im concerned that the mono and polyunsaturated fats in it, along with the natural fat, will work against me in the ways he described. -.-

[Vedic]

Originally Posted by MikeMartial

Another great article by David Barr, taken from EliteFTS on optimizing protein supplementation:

I have one of those good news/bad news situations for you. Which do you want first? Let me guess….
The bad news is that most protein-related information is at least a decade old. Read: outdated and suboptimal. The good news is that although the updated information isn’t widely known, it’s going to help you with your muscle growth, strength, and recovery.


Optimization with active nutrition

The biggest diet revolution in recent memory is called active nutrition. It’s the applied concept of using the properties of certain foods to make nutrients work for you. In other words, the idea of just getting “enough” protein is no longer enough. Rather than the outdated passive approach, we can actually use certain proteins to change our internal environment so that conditions are ideal for our specific goal, whether it’s strength, recovery, or fat loss.


Protein pulse feeding

As an example, let’s use protein as our active nutrient. You’re probably already using active nutrition in the form of a post-workout shake, but what most people don’t realize is that it’s the actual protein that’s directly causing the increase in protein synthesis (i.e. growth and recovery). Stated differently, we can use the very same protein shake at almost any other time and get the same benefit!


Quick tip: Although training enhances our muscle sensitivity to amino acids, the anabolism that is commonly associated with post-workout drinks comes from the amino acids themselves.


Granted, when drinking at other times you’re not going to get the same level of glycogen restoration as you would after a workout, but that’s largely irrelevant (Barr 2005). We’re talking real growth and recovery here, and that’s what the protein does for you.
More specifically, it’s the rapid increase in amino acids that we get from consuming a fast protein shake that causes the changes we’re after. And if we can do this more than once a day, we’ll be doubling or even tripling the results of the post-workout drink (Barr 2004). That’s protein pulse feeding, and that’s applying active nutrition!


So how do we do it? There’s a lot of detail to optimizing protein pulse feeding, which is why it comprises so much of the Anabolic Index manuals. However, we can cover some of the basics to get you started now.

1. Type: In order to get the best protein pulse, we have to use a fast protein or even amino acids. The best choices are whey hydrolysate, peptides, and to a lesser extent, whey isolate.

1. Timing: As mentioned earlier, protein pulse feeding can be used at any time, but there’s a catch. You have to have low-moderate levels of amino acids in your blood. Specifically, this means that you have to be at least 2–3 hours outside of your last solid meal in order for the drink to cause the recovery stimulus.

1. Composition: People like to throw all kinds of crazy stuff into their protein shakes, but we have to be slightly more restrictive if we’re optimizing the anabolic pulse from protein. It’s best to get the protein absorbed as quickly as possible, which means that in addition to the fast whey we have to stick to powders that dissolve easily in water. Creatine, beta-alanine, and, depending on the situation, certain carbohydrates (e.g. glucose, WMS) are good choices. Fats must be avoided at all costs because they slow digestion and eliminate any potential pulsing effect.

In order to optimize our muscle strength, size, and recovery, we have to ensure that protein synthesis is maximized. The most effective way to do this is by using the anabolic effect of whey through protein pulse feeding. This is something that you can start using right away. So go make that protein shake!


References
Barr D (2004) The Real Scoop on Post-Workout Recovery Drinks. T-Nation.
Barr (2005) The Top Ten Post-Workout Myths. T-Nation.


David Barr is widely recognized as an industry innovator, most recently for his work on developing the Anabolic Index nutrition system. As a strength coach and scientist, he brings a unique perspective to the areas of supplementation, diet, and training. He holds certifications with the NSCA as well as USA Track and Field. For more information, visit Welcome to the Frontpage.

Fats should be avoided PWO due to fat mobilization, we all know that. But I have been over it numerous times. Fat DOES NOT SLOW PROTEIN ABSORPTION especially in a liquid state. Come on Dave, you know that.

Otherwise I appreciated the article.

[Vedic]

As I stated in the other thread.


""""""The adding of EFA'a does not negate that statement because the contents are still in a liquified form and will not delay gastric emptying. Furthermore the absortion of aminos is done through the small intestine and the absortion of fats is taken up lymphatically unless they are MCT's (in which they act more as carbs) so the idea that the influx is delayed to a point that it actually effects digestion is highly overrated. Another message board myth that seems to be spreading....""""""""""""



"""""""""Primary digetsion is breaking down solids into chyme then breaking down chyme to be absorbed into the bloodstrem through various pathways. The makeup of a meal and its individual properties determine how digestion/absortion takes place. Stating protein digests this way and carbs digest this way is incorrect becasue even within those macronturients there are varitions that determine how much and how fast gets digested and absorbed. There are simply too many variables to make blanket statements about macronutrient digestion.

Example: A steak will take much longer to digest because of its fat content even though its an extremely high protein source. The protein portion has little to do with the intial stages of breaking down fats into lipids and until that is accomplished the protein portion won't be absorbed.

Too many variables.


The majority of delay when it comes to fats is either

a) When they are in a solid state and it delays the breakdown of bolus (solid like state) into chyme (semi-liquid) state. With a shake, this process is already complete so that delay is almost nonexistant....Think of red meat and the difference in fats vs. oils.

b) The emulsification of saturated or transfatty acids within the small intestine. At this point the absortion of amino's is already taking place.

So in general when your fat amount is about 1-2tblsp within a liquid state already (thanks to your blender) the delay in amino absortion is almost non-existant.

Whole foods are where fats delay digestion the most. Even then the actual absortion of nutrients (amino's specifically) isn't altered that much. The process of breaking down whole foods and trasnfering them to the lower part of the stomach and into the small intestine is just a much slower process because of its makeup."""""""""""''

[MikeMartial]

Originally Posted by Vedic

Fat DOES NOT SLOW PROTEIN ABSORPTION especially in a liquid state. Come on Dave, you know that.

I know you rant on this all the time, Vedic, but I think the statement is misinterpreted on both sides. He didn't mention protein absorption, he stated it slowed digestion. You and I can both agree that's two different things. Fat, be it liquid or solid, DOES lower the overall GI of a bolus of food, and I think that's the point people misinterpret.

[Jake Martin]

This is an interesting article. Never really thought of doing anything like this except in emergency situations (No meals available, stick some whey in a shaker cup of water and let 'er rip).

One thing, I wouldn't cite myself in an article...simply because citations are meant to add credibility, but citing oneself stuck out in my mind as sort of lame.

But other than that very cool stuff!

[Vedic]

Originally Posted by MikeMartial

I know you rant on this all the time, Vedic, but I think the statement is misinterpreted on both sides. He didn't mention protein absorption, he stated it slowed digestion. You and I can both agree that's two different things. Fat, be it liquid or solid, DOES lower the overall GI of a bolus of food, and I think that's the point people misinterpret.

Digestion and absorption are interchangeable, always has been always will be. Either way, they aren't even taken up in the same mechanism, that's my point. They aren't even processed in the same manner. Its like the urethra and the colon tract. One is for one use, the other for another. Lymphatically fats are absorbed, protein in the intestines. Neither one negates or hinders the other.


ESPECIALLY in a liquid state.

[MikeMartial]

Originally Posted by Vedic

Digestion and absorption are interchangeable, always has been always will be. Either way, they aren't even taken up in the same mechanism, that's my point. They aren't even processed in the same manner. Its like the urethra and the colon tract. One is for one use, the other for another. Lymphatically fats are absorbed, protein in the intestines. Neither one negates or hinders the other.

I know that and you know that, but what I'm saying is the blanket statement "Fat slows digestion/fat slows protein absorption" is used just like that---a blanket statement that's misinterpreted, yet thrown around all the time, much like the term "cardio" if you catch my drift.

It seems to come up A LOT...what this forum could use is a well worded post explaining this, to be linked in the FAQ......


(hint hint)

[T.J.T]

The intresting thing about David Barr's articals is they are not some borinig ass prof paper, its almost like a little story. An adventure in diet, quite fun!