Fast absorbtion protein after training - fat loss benefit?

[dealmaker]

Trainer at the gym suggests that one of the best ways to preserve lean muscle mass whilst continuing to lose body fat (and I have a LOT to go at!) is to have a "fast absorbtion whey protein shake" straight after training. (training is high intensity weight training/circuits for combined cardio impact) Supposedly helps maintains the muscles mass.

It was also suggested to have around 1200mg of EPA Omega 3 per day (i.e 1200mg of EPA - as opposed to just 1200mg's of generic Ome3ga 3's) - as a way of improving fat usage and transport - I am worried about the amount of toxins (e.g Dioxins) that might be ingested by taking this amount of Fish Oil derived Omega 3's each day.

Anyone have any thoughts on this??

Thanks!

[CHIEF]

With regards to the protein but i personally would take a shake with some carbs in i.e. like CNP's Pro-Recover. Its something to do with the carbs rasing your insulin level and forcing the protein in. This is ideal after a workout. I'd take a different low carb protein before bedtime though.

I'm not well up on the Omega tablets but i know some lifters swear by flaxseed.

[ShadownINja]

CHIEF said:

i know some lifters swear by flaxseed.

Do they eat a lot of it? It has one interesting property. It coats the stool in a slimy secretion. Don't stray too far from a toilet.

PS I don't think flaxseed/linseed has Omega 3. That's purely from fish. It has Omega 6, 9 or 12 (I can't remember off-hand).

Edited by ShadownINja on Sunday 17th January 11:21

[ferrari spider]

Do you also take in amino acids to maximize any protein intake?

[CHIEF]

ferrari spider said:

Do you also take in amino acids to maximize any protein intake?

BCAA

[drmark]

dealmaker said:

Trainer at the gym suggests that one of the best ways to preserve lean muscle mass whilst continuing to lose body fat (and I have a LOT to go at!) is to have a "fast absorbtion whey protein shake" straight after training. (training is high intensity weight training/circuits for combined cardio impact) Supposedly helps maintains the muscles mass.

It was also suggested to have around 1200mg of EPA Omega 3 per day (i.e 1200mg of EPA - as opposed to just 1200mg's of generic Ome3ga 3's) - as a way of improving fat usage and transport - I am worried about the amount of toxins (e.g Dioxins) that might be ingested by taking this amount of Fish Oil derived Omega 3's each day.

Anyone have any thoughts on this??
Thanks!

I think your trainer may be confusing proteins with carb/ glycogen loading post exercise - eating carbs up to three hours after strenuous exercise will achieve a a significant increase in muscle uptake but effects with amino acids not so clear.

As for toxins in omega-3 (mercury, dioxins etc) - good supplements should be free of these as they should be removed during processing.

[Slagathore]

Most whey protein powders will do. I've noticed some have up to 400 calories a serving, which is a fair bit, but there are some about that will give you the same amount of protein for around 200-240 calories.

You need to look out for whey concentrate and whey isolate for the fast release stuff?

From what I've read on here and been told, USN, BSN, PHD nutrition, CNP, SN and Myprotein all seem to be highly regarded.

When it comes to weight loss/management, they all say that taking their products [i]might[/url] help you achieve weight loss, but that's just to help sell the product.

[dealmaker]

CHIEF said:

With regards to the protein but i personally would take a shake with some carbs in i.e. like CNP's Pro-Recover. Its something to do with the carbs rasing your insulin level and forcing the protein in. This is ideal after a workout. I'd take a different low carb protein before bedtime though.

I'm not well up on the Omega tablets but i know some lifters swear by flaxseed.

OK so I've ordered some protein from "my protein.co.uk" - the fast absorbtion Whey stuff - circa 120 cals per serving - so fairly low in carbs

trainer also says as soon as I finish training I should drink circa 500ml of pure fruit juice (grape being ideal due to added benefit of high antioxidant levels) thats high in dextrose - to cause an "insulin spike" - and then follow that with the protein shake - which will be "forced into the muscles" - all this to preserve lean muscle mass whilst maximising fat burn.

For the avoidance of doubt I'm not trying to bulk up or get bigger - just keep the current muscles (albeit aid their recovery after the trauma they have been subjected to) whilst buring as much fat as possible. It somehow seems counterintuitive to take on board more calories to lose fat! - In the past I would have finished my training and gone home and had a regular meal an hour and a half later - but in fairness that didnt work very well - still a fat bd!

[dubbs]

Half a litre of OJ? hmmm.... not sure about that.....

Are you making up the protein shake with skimmed milk (I know my protein recovery drink HIGH5 is made up with skimmed)

If so the two of those together within a short time will make you spew.

[dubbs]

P.S as far as I am aware (and others please step in if I'm wrong) but the reason for having protein after exercise is for recovery ie, the muscles use the protein for repair of the muscle fibres damaged during the exercise (as this is how they get stronger/better)

I'm not sure you really need to faff around with getting insulin spikes and drinking huge quantities of sugary drinks to make it work - I simply mix and drink a protein shake immediately after strenuous training.

[996 sps]

This kind of advice gets on my chest, just have a tin of tuna or just some healthy food, I do my training eat some boiled eggs and have some tuna and rice, sometimes tuna and noodles. If your doing high intensity training and you dont want to bulk up then you dont need to worry about some fashionable sugary protein drink, best time for a whey protein drink is before bed when muscle fibres will be repairing. I believe someones already mentioned it but you ll more than likely need to replenish glycogen stores so complex carbohydrates, wholemeal pasta etc and throw a tin of tuna in for good measure, they say the golden hour after training is most important time to get your food in. Have a look at the book Diet and Nutrition For Sport by Anita Bean. Check your personal trainer is REPs registered.

[Halb]

ShadownINja said:

Do they eat a lot of it? It has one interesting property. It coats the stool in a slimy secretion. Don't stray too far from a toilet.
PS I don't think flaxseed/linseed has Omega 3. That's purely from fish. It has Omega 6, 9 or 12 (I can't remember off-hand).

Ahh for a nice healthy stool, flax is your man.
Luckily I have my packet of linwoods flax on me desk now.
It say's it has in it;
Omega 3 (ALA)
Amino-acids
dietry fibre
Lignans
minerals

It does smell sorta fishy. But the only ingredient is 100% flaxseed...one of them funny things
A quick check on wiki sorts it doubt. We have ALA, EPA and DHA.
http://en.wikipedia.org/wiki/Omega-3_fatty_acid#He...

[ShadownINja]

Ta! Handy. Shame I am not a fan of the taste. I add it to salads and mix it with other seeds.

[bales]

996 sps said:

This kind of advice gets on my chest, just have a tin of tuna or just some healthy food, I do my training eat some boiled eggs and have some tuna and rice, sometimes tuna and noodles. If your doing high intensity training and you dont want to bulk up then you dont need to worry about some fashionable sugary protein drink, best time for a whey protein drink is before bed when muscle fibres will be repairing. I believe someones already mentioned it but you ll more than likely need to replenish glycogen stores so complex carbohydrates, wholemeal pasta etc and throw a tin of tuna in for good measure, they say the golden hour after training is most important time to get your food in. Have a look at the book Diet and Nutrition For Sport by Anita Bean. Check your personal trainer is REPs registered.

I have always been told that carbs are what you should eat/drink straight after training in that 'window' followed by some type of protein. This doesn't necessarily mean an expensive cocktail of supplements though just normal food does the same job!

I think all this talk of promoting an insulin spike via dextrose is a little bit excessive for the majority of people who train. If you have just run a marathon or had an extremely intense session where you body has really been broken down then yes I think what you eat and drink straight after is pretty important but after your general gym session a sweet drink a banana and then a decent meal is probably just as good as all these fancy recovery supplements...