US Sports Strength and Conditioning Featuring: BBcom What is the Optimal Combination of Training and Protein Intake for Maximum Muscle Growth?

 

In a 2015 study, Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy found that muscle growth is fundamentally driven by resistance training with adequate post workout protein consumption.

Ken Yu

Your body has to balance between creating and breaking down muscle tissue. When you eat protein and weight train, your body produces new proteins. When you rest and digest your food, your body breaks down and removes damaged proteins. The overall ratio of this daily cycle determines your overall muscle growth. Here is everything that you need to know about resistance training and eating protein to stimulate maximum muscle growth.

Protein Dose: How Much Protein Should I Eat?

There is a lot of debate about how much protein you should eat. Here is what the science says: 

According to a 2009 study by Moore et al, (1) people only needed around 20 gram of protein per meal for near maximal protein synthesis; (2) eating between 20 grams and 40 grams of protein provides only a marginal increase; and (3) eating more than 40 gram of protein provides little to no increase in protein production. In a 2015 follow-up study by Moore et al, they found that the optimal protein consumption is 0.4g per kg (0.18g per lb) of body weight per meal with four servings throughout the day. Example: If you weigh 77 kilograms / 170 pounds, you would need around 31g of protein per meal or 124g per day.

Protein Timing: When Should I Eat Protein?

........Keep reading.......

PUMPKIN SPICE PROTEIN PANCAKES

Presented on US Sports Net By BPI Sports!

• By Team BPI
 

This time of the year it seems pumpkin spice has taken over the world – or at least the grocery store. There’s pumpkin spice cereal now for goodness sake! And as the famous saying goes, “If you can’t beat ‘em, join ‘em.”

That’s right, we’re giving in to the craze and supplying you with yet another pumpkin spice temptation. BUT at least our recipe has the added benefit of protein so you can claim eating them is all in the name of fitness.

INGREDIENTS:

• 1 can pumpkin puree
• ¾ cup Whey HD™ Protein in Vanilla Swirl
• ½ cup rolled oats
• ½ cup liquid egg whites
• ½ cup coconut milk
• 3 Tbsp coconut flour
• 1 tsp mixed spice
• 1 tsp cinnamon

INSTRUCTIONS:

1. Blend all of your ingredients together until you get a relatively smooth batter. It’s going to be thinner than you’re used to. Don’t panic!
2. Heat up a nonstick pan with some coconut oil. You MUST use a quality nonstick pan. That means nothing sticks to it!
3. Once your pan is sizzling hot, spoon circles of the batter onto it and turn your heat down one notch.
4. These pancakes are really thick and moist so don’t get impatient. Give them ample time to cook before you attempt to flip them, otherwise you’ll just end up with mush. Adding additional coconut oil to the pan as they’re cooking will make the pan sizzle up and help the sides of the pancakes cook faster. You can also try making smaller pancakes that will flip easier.
5. Once your fast batch of pancakes is ready, repeat steps 3 and 4 until you finish the batter.
6. Finally, top the pancakes with butter, syrup, nut butter, fruit, or if you’re feeling naughty, whipped cream. Enjoy!

NUTRITION FACTS (AMOUNT PER SERVING):

Calories: 444
Fat: 9g
Carbs: 43g
Fiber: 18g
Protein: 43g

SOURCE:
Proteinpow.com