All bodybuilders have experienced protein gas and other side effects, when we first started a high protein diet. Protein is harder to digest than carbohydrates. Many bodybuilders believe in a certain amount the body can only digest in a given meal. The standard numbers that gets thrown around, is usually 30 or 50 grams. This is why bodybuilders break up their meals into roughly 6 a day. This allows a steady supply of aminos throughout the day, while minimizing protein waste and side effects from excess protein.

The idea of 30 to 50 grams comes from some obscure scientific studies. Most of the studies are done on sedentary individuals with no protein diet experience. I wouldn’t find any studies convincing, unless it was done on experienced bodybuilders(or athletes) on a high protein diet before the study. Our protein digestion, will depend on our genetics, and diet and training experience.

A person just starting a high protein diet won’t be able to digest very much protein. After a few weeks, the side effects will get much better with the same high protein diet. This is because their body has adapted, by increasing stomach enzymes to break it down easier. Everytime you increase your calories and protein intake, your body will adapt a little more. In other words, just like training, your body will adapt it’s digestion to what you eat. Everybodies genetics will be different too. How much you can digest will also depend on your sex. Not everyone will digest protein at the same level naturally.

I believe that a 3rd factor could be weight training. Excercise probably causes physiological changes in the digestion, as the body will demand protein to heal muscles. So unless a study is done on someone who is an active athlete, who has been on a high protein diet for many weeks or months, the study won’t mean much. Even if we could pinpoint the number as said earlier, there still will be differences in each individual due to genetics and their sex.

How can we tell if we aren’t digesting it all?

If you notice side effects, but you haven’t recently increased your protein intake, then it’s too high per meal. Side effects of your protein not digesting properly could include; very bad gas, diarrhea, or nausea.

What can I do to help protein digestion?

You could take a protein digestion enzymes:bromelain or aminogen with each meal meal, or break up the protein into less amounts into more meals.

For further reading, you may enjoy these other articles:

-High protein diet effects on muscle gains and fat loss
-Protein pulse feeding

The post-workout meal is one of the most important meals of the week. After your workout, a lot of different hormones are released in response to your vigorous workout. What nutrients you give your body postworkout, will be important in causing a cascade of hormone reactions, to set the tone for the rest of the day. Traditionally bodybuilders consume high protein and carbohydrates immediately post workout, but lets see what science says on the issue.

Post Workout Nutrition Research Studies:

While the conerstone of post-workout nutrition, traditionally has been a high carb drink immediately after a workout, many bodybuilders now advocate protein added also. A study (Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E645-53. Epub 2004 Nov 23) showed increased protein synthesis from amino acid plus carbs over the carb only. Another study (J Appl Physiol. 2004 Feb;96(2):674-8. Epub 2003 Oct 31) also found net positive body protein balance, was better with amino acids than carbs post workout. A study published in Diabetes. 1999 May;48(5):949-57, showed insulin had 3 times greater effect on amino acid transport.  Researchers concluded that low amino acid availability, could limit the insulin’s effect on muscle protein synthesis after exercise.

There is some conflicting results, on the factor of protein added to carbs, on glycogen synthesis and recovery. I believe one reason why there is some conflicting results can be found in research study published in Am J Clin Nutr. 2000 Jul;72(1):106-11. In the study glycogen synthesis was increased from either, protein + carbs drink or simply increasing the carb intake, compared to the normal carb drink group. The protein plus carbs and the higher carb group, had a higher insulin response than the normal carb group. In other words, adding protein and aminos to a post workout drink, just may be a expensive form of glucose(once it’s converted in the body). Therefore, the amount of carbs to cause a adequate insulin spike, is the main factor in glycogen synthesis and recovery. I should also add that, glycogen recovery is of little importance to bodybuilders. Our main focus, is post workout nutrition’s effect on protein synthesis and anabolic hormone production.

Carbohydrates are important post workout because of the hormonal changes they cause with insulin. IGF-1 releases when growth hormone and insulin are high. After a workout your insulin will be low, but your growth hormone levels should be high. By having a carb drink post workout, you will spike your insulin and cause the release of IGF-1 as a result. IGF-1 is extremely important in muscle growth. Another reason carbs are important is in controlling cortisol. Cortisol starts producing heavily near the end of a workout and we know cortisol production is blunted by spikes in insulin, which high carb intake causes.

A study in J Appl Physiol. 1998 Oct;85(4):1544-55 showed differences in hormonal changes for days, between the placebo and those supplementing carbs and protein for pre and post workout meals. In this study, growth hormone and testosterone were elevated immediately post workout. On day one, growth hormone increased more for the supplemented group. Cortisol production post workout was blunted by the supplement group. IGF-1 was also increased for the supplement group on days 2 and 3. This study shows that what you eat before and after workout, can effect your hormonal response for multiple days.

What should I eat for my post-workout meal?

You should have carbohydrates and protein as soon as possible post-workout, preferably in a liquid form. These days, many bodybuilders are now advocating low glycemic carbs after workout. These bodybuilders believe the massive high glycemic carbs post workout, leads long term to increased insulin tolerance(decreased insulin sensitivity). Maintaining insulin sensitivity long term, is crucial because it leads to more muscle gains, fat loss, and reduced risk for diabetes. Many bodybuilders have reported no reduced gains, resulting from a switch to low glycemic carbs postworkout.

Omega-3 Fats are extremely beneficial for health and bodybuilding reasons. New research shows there may be yet another reason to take omega-3. One study was done on obese individuals and a very low calorie diet. The group who supplemented with Omega-3 (unfortunately not listed in amount) lost 3 more lbs then their counterparts. They also had lower inflammatory hormone Fibrinogen and lower hip circumference.

The study was only over 3 weeks with obese individuals, so 3 lbs is significant difference between the two groups. This isn’t the only study, as there are a few other studies that point to a connection, even with leaner people. This shows that not only is omega-3 beneficial in aiding fat loss during cutting, but it might also help against fat gain during bulking.

Bodybuilders can make their own homemade weight gainers at home for a cheaper price. Plus they will taste a lot better too and without all the other junk added in them. You can customize below in a variety of ways based on if you are cutting or bulking. The main 3 things is the protein, carbohydrate, and fat content.

1) Protein. You can either have 1-2 scoops of protein powder or 1 scoop of protein powder and 1 cup of milk or 2 cups of milk. If you are cutting, you should go with only the scoops of protein powder.

2) Carbohydrates. You can either have maltodextrin, grinded up oatmeal, or 1 to 2 fat free yogurts. Maltodextrin is high glycemic so should be avoided if possible, to help avoid insulin tolerance long term. If you are cutting you should go with oatmeal.

3) Fat. Fat is optional in your homemade MRP and could be either flaxseed oil or natural peanut butter. If you are having maltodextrin, then you should add a tablespoon or two of flaxseed oil to slow it’s digestion.

Your pre-workout meal may be the most important meal of the week.

Importance of Pre-Workout nutrition:

According to studies, what you eat before your workout has a big role in protein synthesis and fat burning for hours after your workout. Pre-workout nutrition helps set off the cascade of hormone reactions, setting the tone for the rest of the day.

According to studies, the pre-workout meal seems to be more important than your post-workout meal for effecting protein synthesis and fat loss post-workout. Getting adequate carbohydrates pre-workout improves endurance and strength for your workouts.

When should I eat for my pre-workout meal?

You should have a “liquid” meal 45 minutes to one hour before workout. Full solid meals should be roughly 1 hour and 15 minutes to 1 and 1/2 hours before working out.

What should I eat for my pre-workout meal?

You should have a high carbohydrate and high protein meal. The nutrient profile should be similiar to breakfast for protein and carbohydrates, except less fat. Fat should generally be avoided pre-workout, as that will slow down digestion too much.

Pre-workout supplements:

Some of the possible pre-workout supplements you may want to take to improve gains and performance in the gym are; Caffeine or ephedrine, NO2, Creatine, BCAAs, and Vitamin C.

With our high calorie high protein active lifestyle, it is no surprise water should be at the top of our list of importance.

Why Bodybuilders need a lot of water:

High protein diets require a lot of water. The extra water is needed to reduce stress on kidneys and liver. Bodybuilders who take creatine will require even more water intake. Another reason is hydrated muscle cells are more anabolic. Adequate water also aids in fat loss, digestion, and nutrient uptake. Drinking plenty of water will also cause you to retain less water, making you look more “ripped”.

How much water do bodybuilders need?

8 glasses a day is what is recommended to the general public. However, bodybuilders require much more water due to our diet and active lifestyle. How much water you require will depend on your weight, what supplements or drugs you are taking, and if it’s a rest or workout day. The general recommendation for bodybuilders, should be at least 0.7 ounces per lb of bodyweight.

Bodybuilders need fiber more than any other group with our massive calorie and protein requirements.

Importance of fiber in bodybuilding diets:

Bodybuilders eat a tremendous amount of protein. High protein diets usually lack “bulk” A.K.A fiber. Compound that with the fact that bodybuilders also eat more calories then the average person, means bodybuilders are going to require a lot of fiber. The lack of fiber in a high protein high calorie bodybuilding diet can lead to constipation, bloating, and higher risk of colon cancer.

Many bodybuilders find the need to supplement with fiber in their diet. Eating foods such as; oatmeal, brown rice, whole wheat bread, vegetables, and fruits can help offset the need for supplementing
with extra fiber.

Insoluble vs Soluble Fiber:

Both are important for different reasons. Soluble fiber forms a gel over the stomach slowing down digestion, reducing insulin spikes. Soluble fiber also helps lower blood cholesterol levels. Insoluble fibers main purpose is to form the bulk needed to pass your food quickly through the digestive tract.

How much fiber should bodybuilders have?

Due to our diets being different from the mainstream public, we have different requirements. In general you should aim for at least 10 grams per every 1000 calories.

Vegetarianism and Bodybuilding do really not mix. The most important part of a bodybuilder’s diet is high protein. There is no way you can get enough protein in your diet through just vegetables. Sure, you can have a whey protein shake to help get the recommended amounts, but liquid protein is not as effective for gains as whole food protein sources.

Another thing to consider is the protein sources in vegetables are “incomplete”. Vegetable proteins don’t have the right ratios of amino acids that are optimal for human bodies. It takes about 1/ 3 more vegetable protein to equal effectively animal protein. Vegans, people who want to avoid anything that comes from a animal, should forget about bodybuilding. Vegans will drink soy protein because, unlike whey protein, it doesn’t come from a cow. However, soy Protein will increase your estrogen levels and is a very poor amino profile.

Milk is a controversial subject among many bodybuilders due to the health and digestion concerns.

Milk controversy:

Many believe that since milk is for babies and cow milk is for calves, than we as adult humans shouldn’t be drinking it. It’s actually a famous quote from Arnold Schwarzennegar. To me, that seems like silly reasoning considering that if it’s good for babies, in their most sensitive time in life, why not for adults? Another argument is health concerns of IGF-1 and anti-biotics that get leaked into the milk as a result. There is one simple solution to that, you can get organic milk and you won’t have a concern anymore. Organic cows are also fed grass instead of cattle feed full of toxins.

Milk & Lactose

Many bodybuilders do not drink milk for their main source of protein. One reason being, the lactose causes bad side effects for many who are lactose intolerant. Most people have problems digesting lactose to some degree. Lactose is actually a low glycemic carb and isn’t as digested as easily as other carbs. Even if you are lactose intolerant, they have milk available with no lactose, or you can just take the lactaid pill.

So should bodybuilders drink milk?

Protein powder is the better choice because you get more protein for the same amount of carbs. You also don’t have to worry about lactose side effects as much. If you like milk than go ahead though. Just make sure you get organic low fat milk. Milk also contains many other beneficial ingredients such as calcium, vitamin D, and the important ALA which isn’t be found in protein powder.

Glycemic index is a very commonly touted by nutritionist as the holy grail to losing fat.

Glycemic Index:

Glycemic Index is simply the measure of glucose concentration in the blood stream after ingesting a carbohydrate meal. High Glycemic Indexed foods raise blood sugar very fast, and as a result insulin. Low Glycemic Index foods raise them slowly and steadily, and as a result there is not an extreme insulin “spike”. Glucose tablets is given the reference point with a measure of 100. Foods below 60 are low glycemid, 60 to 70 are mid-glycemic and over 70 are high glycemic.

The results of the glycemic Index have been surprising. Sugars are lower than starches and pasta.

You can find charts of the Glycemic Index all over the net.

Glycemic Index & bodybuilding:

As bodybuilders we want to maintain high insulin sensitivity for general health and for maximizing our gains. We also want to manipulate insulin levels at certain times. As a result, it is important we study the glycemic index chart.

Insulin sensitivity results in better body composition long term. In other words, higher muscle mass and lower fat is acheived better with insulin sensitive individuals. The way to help with insulin sensitivity is to avoid nasty insulin spikes. Insulin spikes usually are brought on by high glycemic foods. A diet that is mainly low to mid glycemic index foods will help keep your body insulin sensitive. Taking a lot of fat with a high glycemic carb will also slow it’s digestion and reduce the insulin spike effect.

In bodybuilding for maximum muscle gains, the ideal time to have something high glycemic is post workout. The reason being, is your glycogen stores are low and your body can absorb the insulin spike without too much negative effects. Many bodybuilders feel it is not even necessary to have a high glycemic index carb post workout either.

Being that I carry the diabetic risk gene, I decided to stop having very high glycemic shakes (maltodextrin or dextrose) after my workout. Instead I will have solid food carbohydrates an hour after workout. To me my insulin sensitivity long term, is more important than maximizing my muscle gains.