Add this to your protein shake to build more muscle!
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- Опубликовано: 6 сен 2024
- Having a protein shake after your workout is a good idea. During weight training, muscle protein breaks down briefly in a catabolic phase., which then triggers the recovery of the muscle. As the muscle recovers and incorporates new proteins, it enters an anabolic phase. For simplicity, here we will equate anabolic with muscle building.
Adding 6-10 grams of EAA’s to your post workout whey protein shake can increase the anabolic effect of your protein shake up to six-fold according to a study, published in the Journal of the International Society of Sports Nutrition. They based this finding on total anabolic response or net protein balance (which is determined as whole body protein synthesis minus breakdown).
jissn.biomedce...
nutritionandme...
I put 1CC of Bull seman in my shake and has completely transformed my life!
Thank you so much! I've listened to another guy on you tube that talks a lot abt science of things. He's pretty good,but for me, you're communication style hits the direct point. And, you're not always pushing to buy a product, but I do need to know which ones work and which ones do not. I'm 51 and have worked very very hard against my genetics to be strong, fit, vibrant, joy-full and loving. I can't be a blessing if I'm burdened with the symptoms of inflammation. Discouragement has hit me very hard in this age bracket. But, I'm a professional try-er; I'll keep climbing the mountain. Some rocks will fall sliding me back down, but the sky above me is always blue!! No matter when we can't see it, it's still beautiful crystal heavenly blue🙏🕊🌈🕊
Thank you for your kind feedback! Yes, I agree, being over 50 myself it is more important than ever to optimize, nutrition and training to decrease inflammation and chronic disease. Keep working hard, it will pay off!
@@JonasKuehneMDgreat content! Thank you very much for your time and effort to share it with us? I would like to discuss a few things with you (if you don’t mind).
*1. What if you start adding COLLAGEN PEPTIDES (like Vital Proteins Bovine Collagen) instead of EAA?*
PS. The idea is that the Collagen peptides contains all EAA you will need to add in your protein shake post workout.
*2. What do you think about adding CREATINE right after your workout and then the protein shake?*
I’m curious to know your thoughts? Thank you in advance.
🎯 Key Takeaways for quick navigation:
00:27 🏋️♂️ Adding 6 to 10 grams of essential amino acids to your post-workout whey protein shake can boost its anabolic effect.
02:35 🍽️ Essential amino acids stimulate muscle protein synthesis, but they need sufficient building blocks for an anabolic response.
04:36 🍹 Essential amino acids can taste terrible, but you can make them more palatable by adding lemon juice and stevia.
06:00 💰 Using a whey protein powder with essential amino acids can be cost-effective and efficient for muscle growth.
07:09 💪 Maximize muscle growth through safe workouts, clean repetitions, and optimizing results with protein supplements like whey and essential amino acids.
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Thanks for the info. I can't handle dairy very well so take hydrolysed whey post workout. I add BCAAs to a slower releasing plant protein shake I make for other times of the day to improve its amino acid profile. Might have to try putting some into capsules to have with the hydrolysed whey post workout. Capsules because it smells like my socks after a long heavy gym session, except worse.
Haha, yes, some EAA’s and BCAA’s smell and taste terrible. I am currently using Clean EAA’s from vitamonk. Sweetened with monk fruit and taste great.
Could you please provide a link to the study that claims that adding EAAs to whey increases the muscle anabolic effect of the whey? Thanks!
jissn.biomedcentral.com/articles/10.1186/s12970-020-0340-5
@@JonasKuehneMD Thanks Jonas!
Some potential critiques of the article "Anabolic response to essential amino acid plus whey protein composition is greater than whey protein alone in young healthy adults" by Sanghee Park et al.:
Small sample size: The study had only 16 participants, which is a relatively small sample size. Larger studies are needed to confirm and generalize the findings.
Short study duration: The study only looked at the acute anabolic response over a few hours after consuming the supplements. The long-term effects on muscle protein synthesis and muscle growth were not evaluated.
Specific population: The study was conducted on young, healthy adults. The results may not be generalizable to other populations like older adults, athletes, or those with certain medical conditions.
Proprietary supplement: The study used a proprietary essential amino acid (EAA) and whey protein composition. The exact formulation and ratio of EAAs is unclear, making it difficult to replicate or compare to other supplements.
Lack of placebo control: The study did not include a placebo control group, which would have strengthened the findings by accounting for potential placebo effects.
Potential conflicts of interest: One of the authors (Robert R. Wolfe) is listed as the inventor of a pending patent related to the supplement composition used in the study, which could introduce bias.
Lack of dietary control: The study did not control or report the participants' habitual dietary intake, which could influence the anabolic response to the supplements.
Overall, while the study provides interesting insights, larger, longer-term, and more rigorously controlled studies are needed to validate and expand upon the findings, especially in different populations and with well-defined supplement formulations.
*I have an inflamed prostate, so should I rather use water instead of milk with my protein shake?*
I use mostly water with a dash of milk. If milk worsens your symptoms of inflammation, then I would just skip it.
Great video. What about preventing the inflammations that stop people from doing strengths training, especially as one gets older?
I will do a future video on specific steps to decrease systemic Inflammation. Optimizing glutathione levels and NIR exposure can help, as well as decreasing inflammatory foods.
Do you think that using a powdered variant would be superior to using capsules?
I figure the absorbtion time with tablets or capsules is much longer than the powdered form due to better dispersion. Maybe one could account for that with taking an EAA tablet/capsule before the workout rather than after?
I don´t know about the taste though, did you use a flavoured whey protein? I have a pretty chocolyte-y one, would it be able to mask the flavor down to a palatable experience? :D
Great video, love it when actual doctors are into fitness and can navigate the scientific landscape for us and condense it down :)
Greetings from Germany!
Thank you for your great feedback! yes, the capsules will take a little time to dissolve, but this is usually very fast. You could take the capsules shortly before your workout. Flavored EAA’s in powder form taste OK but have a bit of an aftertaste. I am still using my unflavored EAA‘s with a little bit of Stevia and lemon juice and have gotten used to it at this point.
I have the same EAA and I mix it with packets of Crystal lite or kool aid zero sugar lemonade or fruit punch and i sip on this throughout my workout
Great tip! That should work
You talked about isolate whey protein. What about concentrate + BCAA´s? Would it work?
The advantage of isolate is the faster absorbtion. You could mix isolate with concentrate 1:1 to have some short acting, and some longer acting protein. The BCAAs are only three amino acids. Leucine by itself has shown some improved anabolic response. EAA’s are all nine essential amino acids. I would go with EAA’s.
gute Beiträge Herr Doktor !
Danke!!
Is Creatine necessary if I use Whey protein with Amino acid supplement?
Creatine phosphate can donate a phosphate group to ADP in order to improve energy currency in the muscle. Therefore it is more involved with strength rather than muscle building. I would regarded as a separate supplement that can work well together with protein to optimize muscle growth.
@@JonasKuehneMD Thanks for your reply.
I drink my BCAA while working out and the protein shake immediately after working out, does it have the same effect??
Yes, that should work. I would consider switching to EAA’s as they comprise all nine essential amino acids.
@@JonasKuehneMD perfect, thank you so much
You work for Hydra don't you?
I'd rather eat eggs.
I do not work for Hydra.