Two questions :)

[raf727]

No need to get all sciency with your meal plans, your not at an elite level. Don't eat crap food all of the time, and get in the gym and train. Even in bodybuilding the science of the diet isn't important at all in the early stages of your career, that kind of stuff is developed after years and years in the game.

Whilst I agree they do peddle a lot of crap & I mean a lot of crap, its taken post workout due to the absorption rate & the fact not many people can stomach a meal after a workout, I know I can't. More of a convenience thing I guess.

Easy, affordable way of getting the calories/protein/nutrients required.

It's actually been proven that there is no 'fast absorbtion rate window' for protein synthesis after working out. People always say 'take a shake or have a meal within 30 minutes', but that has since been disproven and there is no science behind that. Calories are calories, and it just plain doesn't make sense that you would absorb nutrients any quicker after a workout.

That said, Protein powder is awesome. I don't consider it a supplement though, it is just another way of taking in food basically. I tend to use more foods than shakes, but I do drink protein shakes alot.

[dan_cov]

No need to get all sciency with your meal plans, your not at an elite level. Don't eat crap food all of the time, and get in the gym and train. Even in bodybuilding the science of the diet isn't important at all in the early stages of your career, that kind of stuff is developed after years and years in the game.




It's actually been proven that there is no 'fast absorbtion rate window' for protein synthesis after working out. People always say 'take a shake or have a meal within 30 minutes', but that has since been disproven and there is no science behind that. Calories are calories, and it just plain doesn't make sense that you would absorb nutrients any quicker after a workout.

That said, Protein powder is awesome. I don't consider it a supplement though, it is just another way of taking in food basically. I tend to use more foods than shakes, but I do drink protein shakes alot.

The theory is whey is very fast acting therefore almost immediately shuttling nutrients & flooding the muscles with amino's to repair & then grow.
Where as a protein such as casein is slow digesting & feeds aminos to the muscles at a slow rate, almost like a drip in theory.

Either way its an easy way to get calories & even with snacking on nuts & such its a ballache trying to get down 4,500+ cals from whole foods for me.

[Cassidy!]

so what are the must avoids?

sweets
fizzy drinks
fried fries
crisps
chocolate
??
thanks

[dan_cov]

so what are the must avoids?

sweets
fizzy drinks
fried fries
crisps
chocolate
??
thanks

Yes.
Avoid - Sodium, sugars & aspartame (At all costs)

Protein sources - Lean meats, lentils, beans, Greek yoghurt, nuts (also contain a high amount of healthy fats)

Carbohydrate sources - Wholegrain bread, brown rice, fruit & berries.

Fat sources - Nuts, peanut butter (bork), walnuts, olive oil, sunflower oil, flaxseed, fatty fish such as tuna, mackeral, salmon & sardines.

[Cassidy!]

Yes.
Avoid - Sodium, sugars & aspartame (At all costs)

Protein sources - Lean meats, lentils, beans, Greek yoghurt, nuts (also contain a high amount of healthy fats)

Carbohydrate sources - Wholegrain bread, brown rice, fruit & berries.

Fat sources - Nuts, peanut butter (bork), walnuts, olive oil, sunflower oil, flaxseed, fatty fish such as tuna, mackeral, salmon & sardines.

alright mate, much appreciated

by the looks of things my diet is already quote reasonable
i rarely ever eat them things i listed however i eat a lot of pasta and white rice

[_original_]

I love Special K, I practically have a bowl of cereal (fruit and yogurt one) almost every day with a banana. I'm in pretty good shape also.

[raf727]

The theory is whey is very fast acting therefore almost immediately shuttling nutrients & flooding the muscles with amino's to repair & then grow.
Where as a protein such as casein is slow digesting & feeds aminos to the muscles at a slow rate, almost like a drip in theory.

Either way its an easy way to get calories & even with snacking on nuts & such its a ballache trying to get down 4,500+ cals from whole foods for me.

Whey is indeed faster digesting, and casein is slower which is why you take casein before bed and whey throughout the day. There is no need though to try and take a shake within 30 minutes of your workout or whatever the wannabe nutrition experts are saying now a days because your muscles aren't any more accepting of nutrients than at any other time.

I'm not trying to argue with you here, I agree whey(and casein) are good things for an athlete. I am simply saying that it's naive and there is no science to support that there are specific times when your muscles are more receptive nutrients(i.e. immediately after a workout protein is more important). I do think you should take a shake after workouts, but more importantly you should eat healthy food all day everyday.