EQUIVITA
  • Home
  • About Us
    • Our Mission
    • Contact/Location
    • Media
    • COVID Protocols
  • Services
    • Initial Fitness Review
    • Fitness
    • Group Classes
    • Massage Therapy
  • Virtual Studio
  • Partners
    • Equanimity
  • Blog

Tell a Good Story

4/7/2016

1 Comment

 
Picture
​Adam Milligan, President EQUIVITA


For a few years there has been an increasing amount of support for the idea of increased protein consumption directly around resistance training exercise. Manufacturers have designed supplements specific for ingesting pre, post and even during exercise. The idea behind this push is that during resistance exercise you can cause muscular damage that will then need to be rebuilt stronger. And that there is an "anabolic window" for the ideal rebuilding which is right around the time of muscular damage.

Intuitively, this story makes sense. If you need building blocks to make the muscles stronger then having those blocks readily available should make the building easier. This story connects because it is believable.

If, however, you start to look deeper into the story you might begin to question its believability. During an activity where you are breaking down the muscle - which is another great story that we will save for another time and suffice to say that it doesn't happen nearly as often as presumed - you are not building. The rebuilding happens at rest, not during exercise.

So, why would so many studies indicate that post-exercise protein is so important? Aside from the obvious benefit to supplement companies and the psychological benefit to the individual, the answer may be found in the article, "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis" (Schoenfeld et al. Journal of the International Society of Sports Nutrition 2013, 10:53).

Through analyzing the data from protein ingestion studies, Schoenfeld concludes that "Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption...". Total amount of protein ingested being the determining factor as opposed to when that protein was consumed.

So, how much protein should one eat? According to the literature, those consuming twice of the standard recommendation for sedentary people saw the greatest benefit. This puts the protein intake around 1.6g/kg bodyweight. Of course, if I were trying to tell a good story I would let you believe that all you need to do is increase your protein intake and your muscles would grow burn more calories and shed any unwanted body fat. I think you know that it is just not that easy.

As with any supplement or nutrient, your body will only realize a difference if it has an unfulfilled need. Consuming more protein will only make a difference if you are creating a demand in your body for those building blocks. Without the activity to create the need, that increased protein will just be used by the body as increased calories which could go to increased stored calories as fat.

Balancing your macronutrients (FAT, CHO and PRO) to ensure you are getting enough but not too much can be tricky and, no doubt, there will be continual research that will disprove things that we currently believe, but if you listen to your body you can find the balance that is right for you. Research and normative data are best used as guidelines and should always be treated with a healthy dose of skepticism.

As always, let me know how I can help.
 
Adam

1 Comment
Louisiana link
3/1/2021 01:33:31 am

I really like your blog, I love the way you wrote this content. Thanks for sharing such great information with us.

Reply



Leave a Reply.

    EQUIVITA

    This blog is written and updated by the staff that support EQUIVITA. Individual blog posts are the thoughts of the staff member that submitted the post.  The content of these posts often support the thoughts and ideas of our organization, but do not always(and we scarcely use definitives) reflect the same thoughts or ideas of the organization as a whole.

    Archives

    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    October 2021
    September 2021
    August 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    March 2019
    December 2018
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    December 2015
    November 2015
    October 2015
    September 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    September 2014
    August 2014

    Categories

    All
    1RM
    Abdominal Muscles
    ACSM
    Adam Grant
    Adam Milligan
    Adaptation
    Aerobic Exercise
    Ailments
    Alignment
    Allostasis
    Ankle Mobility
    Annie Dillard
    Anti-inflammatory
    Anxiety
    Arch Tightness
    Arthritis
    Ayurvedic
    Back Pain
    Back Spasm
    Barefoot Training
    Biomechanics
    Bloating
    Blood Sugar
    BMI
    Body Building
    Body Fat
    Body Scan
    Breath Awareness Video
    Calve Raises
    Carbohydrate Loading
    Cardio Exercise
    Carla Fox
    Charis Harris
    Clintonville Farmer's Market
    COVID 19
    Deep Core
    Deep Core Training
    Deep Front Line
    Depression
    Diaphragm
    Diaphragmatic Breathing
    Diaphragm Stretching
    Diet
    Diet Tracking
    Digestion Ease
    Disrupt Repetitive Force
    Dumbbell
    Exercise Recommendations
    Fascia
    Fatigue
    Fat Loss
    Feet
    Fitness
    Five Keys Fitness
    Flexibility
    Flexible Feet
    Flourishing
    Foam Rolling
    Focus
    Food Supply Chain
    Foor Exercises
    Foot Drills
    Fredrick Kaufman American Stomach
    Goal Planning
    Goal Setting
    Gut Garden
    Gut Microbiome
    Habitual Posture
    Health
    Hip Stabilization
    Homeostasis
    Human Spirit
    Hunger Awarness
    Hypertrophy
    Image
    Inner Core Training
    Intense Exercise And Nutritional Needs
    Interval Training
    Intrinsic Foot Muscles
    IRest Practice
    Katherine Baxter
    Kettlebell
    Killer Immune Cells
    Knee Pain
    Languishing
    Laughing
    Lean Mass
    Maria Popova
    Massage
    Metabolism
    Micronutrients
    Mitochondria
    Mood
    Motivation
    Multiplaner Movement
    Muscle Recovery
    Muscle Spasm
    Natural Killer Immune Cells
    Neti Pot Use Care
    Neurohormones
    Nutrition
    Ny Times
    Osteoarthritis
    Over Training
    Pain
    Parasympathetic Nervous System
    Pelvic Floor
    Pinched Nerve
    Plantar
    Post Exercise Replentishing
    Postural Alignment
    Program Repetition
    Protein
    Relaxation
    Reset
    Resistance Bands
    Rest
    Running
    Running Gate
    SAID Principle
    Satiety
    Seasonal Eating
    Short Food Supply Chain
    Short Foot Exercises
    Sinus Massage
    Sleep
    Sleep Training
    Stabilizer Muscles
    Stationary Machine Use
    Strength Training Plan
    Stress
    Supply Chain Food Managment
    Synovial Joint
    Tami Wise
    Throw Out Back
    Toe Exercises
    Treadmill Traning
    Treadmill Walking
    Trigger Point
    Vagel Reset
    Vagus Nerve
    Visualization
    Weight Training
    Well Being

    RSS Feed

15o8 Hess St.,
​Columbus, OH 43212
​614.298.8781
Copyright ­© 2022 Body By Me.
​All Rights Reserved.


Sign In/Register


EQUIVITA is proud to serve our community for over 20 years.

Picture