If you know how GH is produced in the body you would have understood the study … the amount you your protein intake effect the production of GH in your body and certain amino acids lead to increase of GH production thus IGF-1 … however I never said wait 2 hours after a workout … if you are a body builder or an athlete for that matter … you should stick to a 3 hour meal interval regimen and usually when you finish your workout the time has come to have your next meal …
As per the study: (CHO; 1.5 g/kg body wt), protein (PRO; 1.38 g/kg body wt)
meaning for a 200klbs they took (135g CHO and 124g PRO)
And about the study the same can be said if you take a sold meal (instead of a supplement) … although you have to keep in mind that insulin and GH work back to back … meaning if one is low the other is hi … so as soon as insulin is released the GH production is reduced
You will get cortisol in your system only if your food intake is less than what you require … which is hard to do or shouldnt be done by an athlete (specially if you eat every 3 hours)
And I never said that a post workout shake/meal is not beneficial … what I am saying is that it is overrated (something that has been done to the community by the supp. companies and the mags) …
If a person cant eat post workout than he is better of with the shake but this has nothing to do with facts and how the body works ...
I am not here to argue with tbombz or Fatpanda … this is what I have to say and I guess I always try to deliver facts that make sense in a simple way … and a lot appreciate it on the board
About milk … here’s a reply I posted on another board:
Whey protein is cheap considering the amount of protein you get and cause the price of whey has gone up nearly 100% in the past couple of years … so has everything else I still think it is a very good choice … but you do the calculation according to the prices in your country …
We all know we get best source of protein powders from milk (whey and it various filtration versions) however milk is only milk has less than 40% of the milk is actually protein and only 20% of that protein is whey … so only 7.5% of the total skim milk’s caloric intake is whey. Meaning only 2.25g of whey protein in a liter of skimmed milk
The carbohydrate of milk is called lactose and some people cant tolerate it and have allergy against it ... and the body doesn’t have the proper enzymes to make full use of it (converting all of it to glucose and making it available as energy source)
If I remember right … 1 liter of milk has 50g carb, 30g protein, vitamine A, D, calcium, and some more phosphate and B vitamins (can’t remember which ones)
And don’t misunderstand the breast milk or the baby milk that they feed infants (or at least that is what they call it)
Mothers’ milk is a complete whole food for newly born babies only and the baby milk is a fortified powder that was designed to be a whole food for infants … so don’t get it mixed up
i really do not understand the point you are trying to make here
i understand completely how the body produces GH, how it interacts with insulin - and that study
you disareed that a post workout shake is any more benificial than a normal meal 2 or 3 hours after a workout. Although you admitted that a shake can and will be absorbed quicker than a solid meal. in fact you commented that there was no need for proten immediately post workout due to it not being absorbed immediately. I posted a study that showed that a post w/o shake with protein increases gh release - despite the increased insulin release. That was not noted with the intake of carbs alone.
I really cannot fathom that you feel there is no cortisol release in the body following a workout as long as you eat every 3 hours
- perhaps if you are juiced to the gills - is this what you mean? or does this advice apply to naturals too ?
Studies show that cortisol increases after around 40 mins in a workout and keeps increasing untill insulin stops it - waiting 2 or 3 hours for a meal solid or not will delay insulin's potent anticatabolic effects, reduce recovery, reduce immune function, increase inflamation, etc etc - this is very poor advice for bodybuilders.
also a solid meal post workout would take longer for insulin to be produced in the body - again allowing cortisol to rise longer than it should for optimal results.
A pre workout shake - would help however