Bill, I ran across this study on Optimal protein dose after weight training is twenty grams
How applicable do you think this is to people with higher than normal LBM and/or using more demanding exercises such as squats, deadlifts, etc. Could this be a case where the overall amount of protein IS dependent on LBM and demands of training, but the specific requirements pre, during, and post-workout remain basically the same across populations?
Given a protocol of pulsing 15 min. pre-workout (with Surge Recovery 1 scoop & 5g. Leucine), at the start (with hydrolyzed casein, 25 g.), during (with Surge Recovery,again 1 scoop), do you think 25 g. hydrolyzed casein protein & 5g. leucine post-workout is sufficient ( I currently add 1 scoop Surge Recoverey and 50 g. of a Vitargo-like carb,5 g. creatine, 1 g. Beta-Alanine to my post-workout HC & leucine), or should I keep the Surge Recovery?
Insofar as the speed of digestion is concerned, there’s no reason to believe that the researchers in this study used hydrolyzed protein;do you believe that the use of hydrolyzed proteins allows for the use of higher amounts post-workout with increased protein FSR?
One last question: what do you think (or know) about David Barr’s suggestion that protein synthesis rates are actually increased if one does NOT drink a protein shake directly after training, but, rather, waits an hour?
I know that’s a lot of questions but I value your knowledge and insight. I’ve been training a long time and this whole area of peri-workout nutrition is evolving so fast–it’s very exciting. I really get a gut feeling that this may represent a huge leap forward in our knowledge concerning maximizing the effects of resistance training on muscle mass and body composition in general.
Thanks for your time and insight,