[quote]Spencerulz wrote:
Hey coach,
I was wondering what’s your view of Gemma Protein? It’s a pea protein that is “supposedly” better than whey. [/quote]
Gemma Protein has an absorption rate of 90%… Whey protein is 120%… one of the only proteins I know of that is better than egg protein (100%)…
[quote]krazykoukides wrote:
Spencerulz wrote:
Hey coach,
I was wondering what’s your view of Gemma Protein? It’s a pea protein that is “supposedly” better than whey.
Gemma Protein has an absorption rate of 90%… Whey protein is 120%… one of the only proteins I know of that is better than egg protein (100%)… [/quote]
How can you have an absorption rate of 120%?
Well, you can’t. And I think I might’ve confused protein digestion rate with absorption rate. But I’ve read it several places… egg protein was the standard… as far as digestion rate/ absorption rate… nothing could beat it… until whey protein came along. To my knowledge whey protein is the only protein better than that of an egg.
Egg protein = standard = 100%
Whey protein = slightly better = 120%
I’ll look for the articles/sources I read it from… I’m pretty sure I saw it somewhere before here on the forums too.
EDIT: I have no idea what I was talking about. Maybe I meant amino acid profile. I have no clue. Forget it;)
Eggs have the best rate out of natural foods, whey is filtered and made in a way that it is absorbed better, thats why whey have a higher number, whey is manufactured
Whey has the highest biological value (BV) of any known protein. According to wikipedia, Biological value (BV) is defined as a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism’s body. It summarises how readily the broken down protein can be used in protein synthesis in the cells of the organism.
Biological value is determined based on this formula.[4][5]
BV = ( Nr / Na ) * 100
Where:
Na = nitrogen absorbed in proteins on the test diet
Nr = nitrogen incorporated into the body on the test diet
However direct measurement of Nr is essentially impossible. It will typically be measured indirectly from nitrogen excretion in urine.[6] Faecal excretion of nitrogen must also be taken into account - this protein is not absorbed by the body and so not included in the calculation of BV.
BV = ( ( Ni - Ne(f) - Ne(u) - Nb ) / Ni - Ne(f) ) * 100
Where:
Ni = nitrogen intake in proteins on the test diet
Ne(f) = nitrogen excreted in faeces whilst on the test diet
Ne(u) = nitrogen excreted in urine whilst on the test diet
Nb = nitrogen excreted on a protein free diet
Note:
Nr = Ni - Ne(f) - Ne(u) - Nb
Na = Ni - Ne(f)
This can take any value of 100 or less, including negative. A BV of 100% indicates complete utilization of a dietary protein, ie. 100% of the protein ingested and absorbed is incorporated into proteins into the body. Negative values are possible if excretion of nitrogen exceeds intake in proteins. All non-nitrogen containing diets have negative BV. The value of 100% is an absolute maximum, no more than 100% of the protein ingested can be utilized (in the equation above Ne(u), Ne(f) and Nb cannot go negative, setting 100% as the maximum BV).
[edit] Relative utilization
Due to experimental limitations BV is often measured relative to an easily utilizable protein. Normally egg protein is assumed to be the most readily utilizable protein and given a BV of 100. For example:
Two tests of BV are carried out on the same person; one with the test protein source and one with a reference protein (egg protein).
relative BV = ( BV(test) / BV(egg) ) * 100
Where:
BV(test) = percentage BV of the test diet for that individual
BV(egg) = percentage BV of the reference (egg) diet for that individual
This is not restricted to values of less than 100. The percentage BV of egg protein is only 93.7% which allows other proteins with true percentage BV between 93.7% and 100% to take a relative BV of over 100. For example, whey protein takes a relative BV of 104, while its percentage BV is under 100%.
The principal advantage of measuring BV relative to another protein diet is accuracy; it helps account for some of the metabolic variability between individuals. In a simplistic sense the egg diet is testing the maximum efficiency the individual can take up protein, the BV is then provided as a percentage taking this as the maximum.
[edit] Conversion
Providing it is known which protein measurements were made relative to it is simple to convert from relative BV to percentage BV:
BV(percentage) = ( BV(relative) / BV(reference) ) * 100
BV(relative) = ( BV(percentage) / 100 ) * BV(reference)
Where:
BV(relative) = relative BV of the test protein
BV(reference) = percentage BV of reference protein (typically egg: 93.7%).
BV(percentage) = percentage BV of the test protein.
Sorry to jump in there Thibs but, I figured since you were on honeymoon you might appreciate the extra time:-) Hope that helps guys.
Coach are early morning sprint sessions okay? Also what is a good post workout drink after a sprint session?
Thanks
Coach,
What is your opinion on psyllium husks? Especially when someone is going <30g carbs per day. I apologize if you’ve already answered this. Thanks.
[quote]Lowery38595 wrote:
Coach are early morning sprint sessions okay? Also what is a good post workout drink after a sprint session?
Thanks[/quote]
Not the best time at all. It takes at least 3 hours for the nervous system to be functioning somewhat optimally. Sprinting is a neural dominant activity so it should be performed when the CNS is properly activated
[quote]cpcloud wrote:
Coach,
What is your opinion on psyllium husks? Especially when someone is going <30g carbs per day. I apologize if you’ve already answered this. Thanks.[/quote]
Fiber supplements are almost a must for those on a low-carbs diet.I wouldn’t panic if someone adds 10-15g of a fiber supplement on top of his 30g of carbs. No need to be too anal about things like that.
Cool. Thanks for the help CT.
[quote]RoLe wrote:
Eggs have the best rate out of natural foods, whey is filtered and made in a way that it is absorbed better, thats why whey have a higher number, whey is manufactured[/quote]
True… but it doesn’t refer to percentage of absorption but to biological value. It was decided that the egg was the basis for comparison of protein biological value, so it was given an arbitrary value of 100. Every protein is then compared to the egg. Whey protein has a higher BV than eggs (whey was not available when the scale was created) which it why it has a value higher than 100 (which is only an arbitrary number).
[quote]Spencerulz wrote:
Hey coach,
I was wondering what’s your view of Gemma Protein? It’s a pea protein that is “supposedly” better than whey. [/quote]
No protein is ‘‘better’’ than another. They all have their specific benefits. You have to understand one thing… companies will often market a product as ‘‘the best’’ not because it is, but because it provides the highest profit marging for them.
Right now the cost of raw whey protein is very high which means that if they keep the supplement cost the same, companies will have a much lower profit margin. On the other hand, gemma protein is very cheap. So companies can have a much larger profit margin if they sell it. However to do so, they must convince buyers that it is the best choice.
That’s ONE of the reasons why supplement ads will often go back and forth between several types of protein… whey isolate is best… whey concentrate is better… soy is evil… soy is great, etc.
[quote]Christian Thibaudeau wrote:
Lowery38595 wrote:
Coach are early morning sprint sessions okay? Also what is a good post workout drink after a sprint session?
Thanks
Not the best time at all. It takes at least 3 hours for the nervous system to be functioning somewhat optimally. Sprinting is a neural dominant activity so it should be performed when the CNS is properly activated[/quote]
Are there any issues sprinting just prior to a workout including deadlifts and cleans? I rest about 10 minutes between sprinting and lifts. Would it be better to do them on different days?
[quote]RoLe wrote:
Question about Frequency of training (Poliquin vs Thibaudeau)
In one of The Thib System articles you said that more rest days between another workout for the same muscle group is needed when training with higher reps, and thats why Olympic lifters can train very often. In Poliquin principles he recommends more rest days when trainig with more weight and low reps, and he says that when training with high reps you dont need that much rest days and can repeat the workout for the same muscle group after 2-3 days. And about Olympic lifter he says that they have up to 10 days of rest before another workout for the same muscle group?
Everything sounds logical, when training with higher reps (8-12) more damage is done to muscles and it is logical that you need more rest to recover. But it is also logical when you use fewer reps and more weight you also cause more damage than when training with high reps and low weight…
I dont know if I just dont read it right, or you two really have different opinions[/quote]
You don’t read mine right. I wasn’t typically talking about higher reps, but rather about HIGH VOLUME. When training for hypertrophy you should train each muscle with more volume and an increase in eccentric stress which will cause more muscle damage. In turn you need more recovery time to rebuild the muscle structures. So when training using an hypertrophy protocol, frequency per muscle group should be lower (to allow for the rebuilding to take place).
If one performs a low volume of work and minimize eccentric stress then less recovery time is needed since very little rebuilding will be necessary.
That having been said, if one trains using high reps BUT performs a low volume of work for the muscle group, then frequency can be high… just like if one trains with low reps but performs a hihg volume of work he will need to lower training frequency.
hello coach
for the eccentric work, you tell how long (weeks) and how often?
thank you
Coach,
Just wanted to let u know that article of yours from today was maybe your best yet. Its very very useful for an aspiring bodybuilder ( or someone who just wants to look good NEKKID all year long 
)
Thanx
Glen
[quote]glenbeckham wrote:
Coach,
Just wanted to let u know that article of yours from today was maybe your best yet. Its very very useful for an aspiring bodybuilder ( or someone who just wants to look good NEKKID all year long )
Thanx
Glen[/quote]
And to think that it was written during my honeymoon between two banana daiquiries, a cup of ice cream and some nekkid wrestling!
[quote]Christian Thibaudeau wrote:
Lowery38595 wrote:
Coach are early morning sprint sessions okay? Also what is a good post workout drink after a sprint session?
Thanks
Not the best time at all. It takes at least 3 hours for the nervous system to be functioning somewhat optimally. Sprinting is a neural dominant activity so it should be performed when the CNS is properly activated[/quote]
Could you just take Power Drive pre-workout and be ok or would that not work either
[quote]crod266 wrote:
Christian Thibaudeau wrote:
Lowery38595 wrote:
Coach are early morning sprint sessions okay? Also what is a good post workout drink after a sprint session?
Thanks
Not the best time at all. It takes at least 3 hours for the nervous system to be functioning somewhat optimally. Sprinting is a neural dominant activity so it should be performed when the CNS is properly activated
Could you just take Power Drive pre-workout and be ok or would that not work either[/quote]
Power Drive increases blood flow to the brain and neurotransmitter production. It will potentiate the nervous system, but cannot make up for a lack of activation time.
CT, I have been following your transformation diet plan for a month and a half and am finally seeing results (ironically, this comes a week after I added creatine.) I’m 6’2", 196lbs and approx 13%BF. Is there a certain period of time I should stay on the plan before resetting for a week? OR is that not necessary?