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The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle

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The Truth About Protein Absorption

Who’s Right?

A plethora of people claim that our organism can only absorb a certain amount of protein per every meal. Some claim more and some claim less. Well, who’s then right? We’ll find that out in the paragraphs that follow.

There are many people in the world who use to eat protein every two to three hours, every single day, like clockwork. And those same people claim if they would miss their protein “dose,” they would feel miserable. And why do you think they felt that way? Well, the reason is that they read in the “professionally written” bodybuilding magazines that they should be eating up to 400 grams of protein every day.

If you are one of those people, we want to you to read this article thoroughly and to escape the whole madness about eating so much protein. Don’t believe everything you read in the bodybuilding magazines. These magazines claim that lifestyle, genetics, and body composition don’t influence protein metabolism at all. This nonsense just defies the common sense. To help you escape this madness, we will get to the bone of protein metabolism in this article. Continue reading.

Protein Absorption Science

When we eat protein, our stomach uses stomach acid and its enzymes to break down the protein into its building blocks, called amino acids.

The amino acids molecules are then transported into our bloodstream by special cells found in the small intestine. Our small intestine has numerous transporter cells, which in turn limits the amount the amino acids that can be accepted into our bloodstream.

Carbohydrates and fats, unlike proteins, are absorbed better and quicker into the bloodstream. Once the amino acids arrive into our bloodstream, our organism does various things with them, such as tissue repair and growth. Our body is also able to store the excess amounts of amino acids in muscle for future needs. If there are still amino acids circulating in the blood after doing the things mentioned before, our body can convert them into glucose and fuel our brain and other cells.

 

 

Protein Absorption Problem

Claims that our organism can only absorb so much of protein in only one sitting are usually based on the idea that all foods move through our small intestine in 3 hours.

However, even if you ate protein that is absorbing fast, our body could only absorb 30 grams of it. But, as you know now, that is not how the things work. Our organism is able to regulate the speed of protein moving through the small intestines. And this isn’t a theory. This was proved by a scientific study.

Scientists at the Human Nutrition Research Center in France had 16 women eat 54 grams of protein in four or one meal over the course of two weeks. And do you know what they found out? They found out that there were absolutely no differences in protein metabolism in the group who ate four meals and in the group who ate one protein meal.

What About 20 Grams of Protein?

One study conducted in the United States found out that our organism can only absorb 20 grams of protein per sitting. This study is commonly cited. However, this study was only limited to the post-workout protein absorption in young men.

The mistake in this study is that it only anabolic response to protein was examined. Acute anabolic response won’t ever give us the whole picture how much protein we can absorb. If you know about this study, don’t rely on it that much since the only thing it tells us is that each time we eat protein, we only absorb 20 grams. Also, remember that this study found out that only 20 grams of protein after a workout stimulated protein synthesis in younger men. So, don’t assume that these 20 grams apply to everyone. Everyone’s protein metabolism is affected by various factors.

The Bottom Line

You don’t need to eat protein every three hours to skyrocket muscle growth. What actually matters is eating sufficient amount of protein every day.

The frequency of your protein feedings doesn’t matter at all. When it comes to us, we prefer eating every few hours. However, if you have large meals every day, don’t be afraid to load them with proteins.

It just me, i love to write and sharing nice articles and stories about sports, anabolic steroids and about how to build solid muscles.

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The Role of PGF2a in Muscle Growth

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Role of PGF2a in Muscle Growth

Prostaglandins are an essential part of the substances known as eicosanoids. Nevertheless, eicosanoids are a particular group of substances that are sourced out from fatty acids. These also have been known to include leukotrienes, thromboxanes, and prostaglandins.

Role of PGF2a in Muscle Growth

These have all been formed from the precursor fatty acids with oxygen atoms incorporated into the fatty acid chains. Prior to this reaction, it is known as oxygenation. This is also specifically carried out by the cyclooxygenase enzymes. The metabolites of prostaglandins have been found in the tissues of the body.

Prostaglandins Discovered In the Year of 1930:

Prostaglandins Discovered In the Year of 1930

Prostaglandins have been discovered including their structure in the year of 1930. New York gynecologists have observed that the seminal fluid of humans stimulates the contraction of the isolated uterine muscle.

It was then confirmed in a report that the seminal fluid produces contraction in the intestinal smooth muscle. This is also mainly responsible for lowering the blood pressure after being injected into the bloodstream.

Prostaglandins Role in the Body:

Prostaglandins Role in the Body:

 

Prostaglandins have their essential role to play in the body. They are basically classified as the autocrine and paracrine regulators.

Actually, they do not fit into the classification of hormones. One thing you will need to understand is that they are a corollary of the so-called endocrine system.

PGF2a Increases the Signaling Pathways of Calcium and the Intracellular Calcium:

PGF2ais known to increase the signaling pathways of calcium and the intracellular calcium. These are somehow essential as part of the many different stages of myogenesis that help in the success of muscle growth. It was further hypothesized that the PGF2acould regulate the growth of the skeletal muscles.

Its role is also further investigated in some other myogenesis steps requiring calcium that include fusion and differentiation. It is also believed that PGF2acould enhance the myonuclear accretion right after the myotubes have been formed. This now leads to an increase in the size of the myotube.

However, the growth brought by PGF2acomes out via an NFAT-dependent pathway. Prior to these data, these only implicate a novel function for the PGF2ain the growth of the skeletal muscles. However, there is also a novel intersection between NFAT signaling pathways and prostaglandin.

PGF2a Increases the Nuclear Number and Muscle Cell Size:

The hypothesis suggesting that PGF2ahaving an essential role to play in the growth of muscle cells involved the differentiation of the main muscle cultures. They were treated with PGF2adoses or a synthetic analog of the PGF2a.

After twenty-four hours, most of the cells have been differentiated. They have also been known to form several multinucleated cells.

Even if there is no such thing as difference seen between the drug-treated and vehicle-groups at twenty-four hours, after forty-eight hours, the myotubes that were treated with a drug are bigger in size than the vehicle. This only suggested the fact that PGF2acould regulate the muscle growth.

PGF2aIncreases the Size of Myotube:

PGF2aincreases the size of myotube as it facilitates the fusion of muscle cells. In the fusion of the myoblasts, it creates a multinucleated cell. The growth of cell occurs by way of the fusion of various muscle cells with a nascent myotube.

This increases the cell size and the myonuclear number. In the treatment of 10-6  M PGF2a, an increase occurred in the myotubes percentage with 5 or even more nuclei. There was also a parallel decrease in the so-called percentage of myotubes with 2 to 4 nuclei.

Prior to this dose, it has been shown to bring out maximal effects using smooth muscle and cardiac cells. The data suggested that it could increase cell fusion with the myotubes that help facilitate an increase in the size of the muscle cell.

The Mediated Muscle Growth of PGF2aOccurs Via FP Receptor:

In determining the role of endogenous PGF2ain regulating the myonuclear accretion, cells were applied with a competitive and selective FP antagonist.

In that data released, it suggested that PGF2a muscle growth induced is mediated by way of an FP receptor. And, the endogenous PGF2ais needed for the growth of muscles.

PGF2a Increases the Myotube Size by Way of a Dependent Pathway of NFAT:

The main myoblasts were actually infected by way of a control retrovirus or a retrovirus that expresses VIVIT. The NFAT transcriptional activity was further analyzed in the cells that contain an NFAT responsive luciferase reporter construct.

The activity of a luciferase is further increased in the cells that have been treated with the 10-6 M PGF by ninefold. The combination of these data highlights that PGF2aactivates the NFAT signaling in the skeletal muscle.

PGF2a Induces the Growth of Muscles:

Induces the Growth of Muscles

PGF2ainduces the growth of muscles. And, the specific agonist of FP receptor can activate an increase in the nuclear number and myotube size that is the same with PGF2a.  The growth of muscles is inhibited by the AL-8810 which is a particular FP receptor antagonist.

Other Studies Demonstrate PGF2a:

There are also other studies that demonstrated PGF2aand its role in increasing protein synthesis in the skeletal muscle cells. It also further activates both protein synthesis and cell fusion. This could also regulate hypertrophy of the skeletal muscles.

Now, you have learned the role of PGF2a in the muscle growth!

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Gaining Lean Muscle Mass Without Gaining Body fat

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Introduction

If you follow what some fitness gurus or even health and fitness magazine, be sure of one thing, you might go crazy! I came across a fitness magazine that said I should take almost 5000 calories every day to build tons of muscles.

That’s for a fact is freaking CRAZY! If you follow these “junk” advice, be sure to add more weight and all you’ll see in the mirror is a belly full of nothing but fat!

Well, these are the old techniques that were advocated for people who wanted to seriously gain more muscle tons. Nonetheless, we are in a dynamic biosphere, everything keeps on changing. And we no longer apply the “eat big to get big” approach.

Your goal is to Gain Muscle and not Gain Fat!

Yes, you should focus more on that. Gaining smart, lean muscles…Therefore, to do this, you will have to come up with the perfect workout program.

Even if you plan to work your ASS off trying to get these muscles, your diet must count in. the perfect work out plan has to be supported by the best dietary plan. As it is the case, all this could be working right for you but as you start noticing some major changes, including gaining weight, something else might be happening.

Jeez!! You are gaining more fat….

And from my experience, most bodybuilders take this for granted. However, that doesn’t seem to bother them since there are results that they are getting, building muscles.

Gaining fat is a slow but gradual process and as you continue with your program, there is a point where you will reach and the fat building process outweighs your muscle building process. By the time you are realizing it, it is already too late and its ruining everything you’ve ever hoped for.

Gaining Muscles while Minimizing the Fat gain

This is the principle that we should all be concerned with. We want a situation where we are gaining muscles while minimizing the fat gain.

The problem is that, most of the programs that are out there advocate for some traditional and gluttonous method of bulking which for me it’s too exhausting and demanding, more so, it is a downright to counter-productivity.

What you need is a program that will help you build muscles more effectively and over the long term. A program that will more specifically target the “lean gains” rather than stuffing yourself with something that may not even work!

And the worst is yet to come…

Assuming that you had visible muscle ton when you were starting out, you will now realize that they are all fading away. For example, if you had abs, by the time you are mid-way with this program, they will have started to fade away.

What’s even worse is that you cannot enjoy the little comfort of the muscles that you are gaining or even enjoy the muscles that you had before starting out on this program.

You are just there in between, confused and frustrated, not on the program but yourself! That is what these traditional programs can do to you.

We are not to dispute the fact that you are actually building muscles. That is one thing we can truly tell visibly. However, even as you build the muscles, you are gaining too much fat.

The more you continue, the worse it gets and by the time you are completing, trust me, a mirror will be your worst enemy.

Instead of getting a sexy, lean toned and defined body, the opposite is actually happening. You are getting bigger and softer.

Is it really necessary, Eating to get Big?

What traditional method of gaining muscles really advocated is the fact that if you were not gaining muscles, fast enough, most probably you are not eating enough and therefore, you had to eat as much as you would in a day to compensate for the lack of muscles.

This advice may contain some truth in it but the strategy applied is a fuss. However, the crucial thing is, the amount your body needs to build enough muscles will depend very much on the amount which feels enough to you.

What the traditional methods of gaining muscles didn’t tell us is that you really don’t have to overfeed yourself, what you just need is the right amount of food. The amount that feels enough to you!

The Calorie Intake

How many calories do you need to gain muscles? Most of us think that eating tons is the easiest way to gain more energy while burning less. Even if you were to do a proper research on the market, you will still find that most of the programs advocate for the same. Virtually, it is impossible to be in calorie deficit if you are taking more than 4,000+ calories a day.

This strategy is good though and for a while, you will realize that you are slowly gaining muscles. However, it is good to point out that a large calorie surplus is not good strategy to build muscles. The problem is, gaining too much fat quickly does more harm than good.

Eating too much accelerates gaining fat which then accelerates fat storage. This in overall slows down the muscle growth. There is a downside with a lot of calorie intake.

The downside of too much Calorie Intake

You realize that as the body fat rises the insulin level in the body drops quite significantly. Therefore, the body becomes resistant to some of its signals making the ability to burn fat decrease, therefore the likelihood of you gaining weight increases quite greatly.

What you need to understand is that the better your body responds to insulin, the better the chances of doing so many other things like building the muscles, more to that, resisting the fat gain.

Also, when the body fat rises, the testosterone level drop while the estrogen levels rise and we all know the significance of the testosterone hormone!

Conclusion

Too much food intake increases the chances of building fat in the body which is not a good sign of muscle growth. Therefore, to gain lean muscles without gaining fat, you will have to very much look at your consumption, and regulate the calorie intake. However, it is good make sure that your diet is in consistency with the amount of energy need to effectively build your muscles.

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How to Gain Weight Faster in 5 Simple Steps

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How to Gain Weight Faster in 5 Simple Steps (And Without Just Getting Fat)

If you are a person who is desperate to gain some weight without getting fat, then this article is all what you need to achieve your goal. This will be your best article with tips on how to gain weight fast without getting fat.

Read this article carefully and don’t forget to share it with other people who also want to gain weight without getting fat.

So you want to gain some weight? Like, you badly want to gain weight? Is that what you want? If so, that’s not a problem.

Just eat more of how you eat now and drink a few gallons of milk every day. You aren’t fond of milk? Well, no problem!

Here’s an alternative: drink a few 500-calorie “mass gainer” shakes every day and you’ll gain weight immediately without getting fat. That doesn’t sound like something you would do? No problem.

Here’s another alternative to that: Eat a couple of baskets of fries and several Big Macs and you’ll gain weight. You can eat along that several bags of Twizzlers.

Look, we were just joking until now. Don’t even think of incorporating these methods of gaining weight for your gaining weight without getting fat because you won’t be satisfied. You’ll end up being fat if you incorporate these methods.

What Your Goal Should Be?

Your goal shouldn’t be gaining weight if you want to gain weight without getting fat. Then what your goal should be? Well, your goal should be gaining muscle without getting any fat. And know what? It doesn’t only take eating more for achieving that goal. There’s much more to gaining weight without getting fat than eating more.

Luckily, that’s not overly technical. Gaining weight without getting fat can be achieved by following these five simple steps:

  1. Eat More Calories Than You Will Burn
  2. Following a High-Carb and High-Protein Diet
  3. Avoiding Overating and Cheating
  4. Doing Heavy Compound Exercises
  5. Taking Supplements

Now, let’s talk more about each of these tips:

  1. Eat More Calories Than You Will Burn

One of the biggest mistakes that people who want to gain weight without gaining fat make is not eating enough calories. Another mistake such people make is overeating.

People think that overeating will help them build muscle fast, but it won’t. Drowning your body in calories won’t build your muscle faster.

To build muscle faster by eating more, you will only need to eat 15% more calories than your daily recommended calorie intake.

  1. Following a High-Carb and High-Protein Diet

We don’t need to talk here about the importance of high-protein intake in your diet as we believe you already know everything about the importance of proteins in your diet.

However, we will put emphasis on carbs. You probably heard about low-carb diets that are a thing these days. However, these diets don’t deserve the attention they have. They don’t make you lose fat faster at all.

Cutting carbs also won’t make you build muscle faster. That’s why you should follow high-carb diets to build muscle faster. If you want to build muscle fast, you will need to eat more and not less carbohydrates.

And do you know what the winning combination for gaining weight, building muscle, and not getting fat is? Following a diet that is abundant in carbs and proteins!

A good start point is to get 35% to 50% of your total daily calories from carbohydrates.

  1. Avoiding Overeating and Cheating

You should avoid cheating and overeating because that can only make you fatter and not leaner. Overeating and cheating can also lead to vitamin and mineral deficiencies.

So don’t binge if you want to gain weight without getting fat!

  1. Doing Heavy Compound Exercises

Doing compound exercises will overload your muscles and lead to a rapid buildup of muscle.

So what are you waiting for? Hit the gym and do those bench presses, deadlifts, squats, and other compound exercises!

  1. Taking Supplements

If you want to build or gain muscle fast, there is only one supplement that you will ever need. Want to know what that supplement is?

Well, that supplement is Creatine. Supplements based on Creatine will help you gain muscle rapidly, help you gain strength rapidly, improve your muscle recovery, and improve your anaerobic endurance.

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