Monthly Archives: August 2012

Can Your Body Really Only Absorb Up To 30 Grams of Protein Per Meal?

You here people all the time tell you that the body is not capable of absorbing more than 30 grams of protein per meal.  You see supplement companies push this as well, which is why most Whey Protein powders serving per scoop has 30 grams or less protein.  Will the excess protein you consume per meal really turn into fat?
NOOOOOOOOOO!

I am currently reading the book, “The 4 Hour Body.”  “Research done in France found that eating protein all at once can be just as well absorbed as spreading it out over your day (30 grams per meal).  “A group of 26-year-old women were given either 80% of their protein for the day at one meal or spread over multiple meals.  After two weeks, there was no difference between the subject and control groups in terms of nitrogen balance, whole-body protein turnover, whole-body synthesis, or protein breakdown.” (p. 191)

In both subjects and controls, the amount was 1.7 grams of protein per kilogram of fat-free mass per day.  Meaning a 26-year-old, 125 pound woman, eating 77 grams of protein in one meal had the same effects as spreading it out throughout the day.  BAM!

In conclusion Daily protein intake is more important than per-meal protein.

Now it’s safe to say that this experiment may not have yielded enough 26-year-old women to back up their information but these same researchers repeated this practice with elderly women and the results were the same.

Now say your a 200 pound dude looking to put on muscle.  If you stick to the 30 grams of protein per meal you are gonna have to eat like 7 meals to get all your protein in.  Who the hell wants to do that!?

“A good rule of thumb for daily intake, and a safe range based on the literature, is 0.8-2.5 grams of protein per kilogram of bodyweight.  For muscular gain, I suggest at least 1.25 grams per pound of current lean bodyweight, which means you subtract your bodyfat first.  (p. 191)

EX:

100lbs of lean mass= 125 grams of protein

110 lbs = 137.5 g

150 lbs = 197.5 g

200 lbs = 250 g

And so on…

Source:

Ferriss, T (2010).  “The 4-Hour Body.”

JORDAN ANDERSON

Categories: Nutrtition | Leave a comment

Prowler Heaven

A few months back the website elitefts.com posted a status on Facebook and it asked to give your favorite prowler workout.  After hundreds of comments piled in I made the list of 55…

Workout #54 is mine so feel free to try it some time.  But don’t stop there.  There are 55 great prowler exercises to do!

SO WHAT IF YOU DON”T HAVE A PROWLER SLED?

Take a 45 or 100lb plate and slide that on the ground instead. BOOM

CLICK HERE TO VIEW THE LIST : AND CHECK OUT #54

 

Jordan Anderson

Categories: Strength | Leave a comment

Why Women Should Train

You here all the time women saying, “I’m only going to run because lifting weights will make me look like a dude!!!”

Question: Is this true?

Answer:  NO, Women only look like the one above if they are on roids.

Guys generally produce at least 10 times as much testosterone as women so that is why guys gain the size they do when they train.  Women are capable of putting on muscle, it’s just not going to be at even close to the same rate as guys which is good because then you won’t “look like a dude.”

If you have no idea what you are doing start off easy by doing body weight movements/exercises.

Pushups, assisted pullups and dips (until you can do them on your own), inverted rows, squats, one-legged squats are just a few to start out with, and work your core, hamstrings, lower back, and GLUTES . Once you get a fundamental base of strength, bump up to resistance training.

 

Would you rather look like this….

Or this…

    

 

You be the judge.

 

Jordan Anderson

 

 

Source:

http://www.defrancostraining.com/articles/38-articles/51-should-females-train-differently-than-males.html

 

Categories: Strength | Leave a comment

Exactly Why Athletes Shouldn’t Do Olympic Lifts

http://www.youtube.com/watch?v=y9BF4cv9GbQ

This is exactly why box jumps, med ball work, and broad jumps are way more safe than “Olympic Style Lifts.”

Jordan Anderson

Categories: Athletic Training | Leave a comment

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