If you want to learn more about the basics of strength training and eating healthy with more protein, you should watch this lecture from a doctor and strength coach who would agree with the ask from this article:
Lift Weights, Eat More Protein, Especially If You’re Over 40
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Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#72Earlier quoted context omitted.
Data is not the whole picture. Maybe more protein is great for adding muscle mass, and bad for a different reason... The article lists beef as it's first source of protein besides protein shakes. Beef is a class 2A carcinogen. I stopped reading there.
I saw "Beef is a class 2A carcinogen" and suspect you just watched "What the health"? If so there are claims that that movie got a few things wrong. https://sciencebasedmedicine.org/what-the-health-a-movie-wit...
Also class 2A carcinogens are simply a class of things that probably increases your chance of cancer. That doesn't mean it gives you a huge chance of cancer most of the time the increased risk is trivial.
To give some context red meat is on the same list as:
Hairdresser or barber (occupational exposure as a)
Shift work that involves circadian disruption
Very hot beverages (more than 65℃)
High-temperature frying, emissions from
Household combustion of biomass fuel (primarily wood), indoor emissions from
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#73Earlier quoted context omitted.
Which is amusing, because in this context the bodybuilders are fundamentally doing science. They have experiments (aka, exercise and eating regiments) that, as I understand it, are repeatable, and consistently produce the desired outcome, at least in terms of sculpted muscle and body fat.
But the experiments are also tainted, ie. undisclosed steroid supplements or other enhancers.
Not all bodybuilders juice. I experiment with my diet and regime all the time. Intermittent Fasting & Keto at the moment, and lots of protein.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#74Earlier quoted context omitted.
But the experiments are also tainted, ie. undisclosed steroid supplements or other enhancers.
Not all bodybuilders juice. I experiment with my diet and regime all the time. Intermittent Fasting & Keto at the moment, and lots of protein.
Never said all do, but some do, so its hard to isolate factors, the data becomes low quality.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#75How does one start lifting weights or exercising when you have no motivation to.
Motivation is overrated:
http://rosstraining.com/blog/2015/12/29/motivation-is-overra...
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#76Earlier quoted context omitted.
Define "natural" - meaning you don't want to track what you eat? If that's the case, if you simply eat 4-8oz of some sort of lean protein with every meal, 3-5 meals a day, your protein intake will be adequate.
Yes but protein is expensive and I don't want to take excessive either. (assuming I'm financially constrained)
Eggs are pretty cheap and each one contains about 6 g of high-quality protein.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#77Not even a single mention of the risks of increasing mTor signalling due to extra protein. You would be well advised to keep that in mind.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#78But can't eat the protein all at once: Research by McMaster University’s Dr. Stuart Phillips and others has found that if you eat more than 20 to 30 grams of protein at a time, you don’t get any further anabolic boost. Any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later. https://www.runnersworld.com/sweat-science/why-and-when-you-...
Examine.com disagrees with this, and implies it may be an urban myth: https://examine.com/nutrition/how-much-protein-can-i-eat-in-...
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#79What would be a natural way to find if you're taking enough protein? If my sleep patterns, digestion, stomach, bowel movement, muscular recovery are fine, am I taking enough protein in accordance with my workout regimen? Or could it be that I may be absolutely fine but still taking less protein than the one my workout requires and hence building up less? Edit: by natural I mean without using scales, going just by how…
From: https://examine.com/nutrition/how-much-protein-can-i-eat-in-...
That being said, since fecal losses of protein and short-chain peptides tend to smell incredibly bad one can use a 'sniff-test' after bowel movements to assess if protein is being lost in the feces and thus not taken up by either the intestines or the muscle.
Not pleasant, perhaps, but should be effective :-)
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#80How does one start lifting weights or exercising when you have no motivation to.
Honestly? I'd suggest not doing so. Take walks when you want to, and consider if there's somwthing else you could do that would still benefit your life, that yoy do have motivation for.