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Protein To Carb Ratio For Bodybuilding – Jay Cutler

This was filmed at the 2015 Fit Expo in Los Angeles on Sunday February 8, 2015. The expo took place at the Los Angeles Convention Center. The Fit Expo covers everything from bodybuilding, nutrition, contests, etc. A lot of fitness celebrities are there taking pictures with fans and signing autographs.

Music used:
1) Olympos by Machinimasound.com
2) Afterlife City by Machinimasound.com

.

0:00- Letting my actions do the talking
0:30- My answer
1:56- Importance of exercise
4:54- Macro synergy
7:13- What do antioxidants have to do with building muscle?
7:58- Alkaline vs. Acidic diet
10:25- The Red Meat Caveat: Amino acid trip
12:41- Graphical illustration of amino acid caveat
12:57- Bringing it all together

Protein Requirements for Bodybuilders: A Need for Re-Evaluation- http://www.bodybuilding.com/fun/protein_requirements_reevaluated.htm

Resistance Training improves Protein Utilization/Efficiency Research:

1) Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males- https://www.ncbi.nlm.nih.gov/pubmed/17111010

2) Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men- https://www.ncbi.nlm.nih.gov/pubmed/24586775

3) Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men- https://www.ncbi.nlm.nih.gov/pubmed/17374665

Potential high-protein pitfalls: Increased levels of amino acids and BCAA’s:

1) Western dietary pattern is associated with a specific metabolite signature characterized by increased levels of AAs including branched-chain AAs (BCAAs)- https://www.ncbi.nlm.nih.gov/pubmed/24330454

2) The Emerging Role of Branched-Chain Amino Acids in Insulin Resistance and Metabolism- https://www.ncbi.nlm.nih.gov/pubmed/27376324

3) Branched-chain amino acids in metabolic signalling and insulin resistance- https://www.ncbi.nlm.nih.gov/pubmed/25287287

4) The Relationship between Branched-Chain Amino Acid Related Metabolomic Signature and Insulin Resistance: A Systematic Review.- https://www.ncbi.nlm.nih.gov/pubmed/27642608

5) A pilot, short-term dietary manipulation of branched chain amino acids has modest influence on fasting levels of branched chain amino acids- https://www.ncbi.nlm.nih.gov/pubmed/26781817

Heme Iron Research:

1) A central role for heme iron in colon carcinogenesis associated with red meat intake- https://www.ncbi.nlm.nih.gov/pubmed/25592152

2) Dietary heme iron and the risk of colorectal cancer with specific mutations in KRAS and APC- https://www.ncbi.nlm.nih.gov/pubmed/23983135

3) Heme iron from diet as a risk factor for coronary heart disease in women with type 2 diabetes- https://www.ncbi.nlm.nih.gov/pubmed/17192341

Alkaline Diet Builds Muscle Research:

1) Alkaline diets favor lean tissue mass in older adults- https://www.ncbi.nlm.nih.gov/pubmed/18326605

2) A higher alkaline dietary load is associated with greater indexes of skeletal muscle mass in women- https://www.ncbi.nlm.nih.gov/pubmed/23152092

Carbs + Protein improve recovery, build muscle and optimize glycogen restoration:

1) Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement- https://www.ncbi.nlm.nih.gov/pubmed/12235033

2) Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day- https://www.ncbi.nlm.nih.gov/pubmed/27078151

3) Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise- https://www.ncbi.nlm.nih.gov/pubmed/1601794

4) Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise- https://www.ncbi.nlm.nih.gov/pubmed/24482590

While there is NO direct study comparing protein-only vs. carb + protein for muscle gains, my view is protein-only encourages animal protein consumption and I question the health effects of this. For many, building muscle is most important. But as with many things, nutrition is a package-deal. While animal proteins can build muscle, what else do they come with? (saturated fat, IGF-1 overexpression, amino acid surge, no fiber, no antioxidants, etc.)- https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-42

Animal vs. Plant Protein Research:

1) Plant-protein builds muscle just as good as whey protein- https://www.ncbi.nlm.nih.gov/pubmed/23782948

2) Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality- https://www.ncbi.nlm.nih.gov/pubmed/27479196

3) Higher plant protein and lower animal protein consumption may help to prevent MetS- https://www.ncbi.nlm.nih.gov/pubmed/27746001

4) Higher intakes of total and animal protein were both associated with increased risks of T2D, whereas higher plant protein intake tended to be associated with lower risk of T2D- https://www.ncbi.nlm.nih.gov/pubmed/27629053

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Artikel zum Nachlesen: http://www.markus-ruhl.com/low-carb-oder-high-carb-die-richtige-ernaehrung/

Hallo Sportfreunde,
ich werde immer wieder gefragt, wie ich Ernährungspläne zusammenstelle und wie ich die Kohlenhydratmenge dabei einplane.

Zudem erkläre ich jetzt noch einmal, weshalb ich gegen diese simple Regel von “If it fits your Macros” bin. Ich erkläre, weshalb des einfache Aufzählen von Makronährstoffen einfach nicht ausreichend ist, um seine Ziele zu erreichen.

Schaut einfach selbst!

Habt ihr noch mehr Interesse an allgemeinen oder persönlichen Ernährungstipps?

Gebt mir doch einmal bitte Info in den Kommentaren.

Viele Grüße
Euer Markus

Should bodybuilders be concerned with consuming added carbohydrates when getting their protein sources from foods like beans or quinoa? Although they are high in protein they are also high in carbohydrates.

Intro: Puritania by Dimmu Borgir
Outro: Beef by KRS-One
Humerus Fitness: https://www.youtube.com/user/HumerusFitness
Corry McCarthy low carb vegan dieting: https://www.youtube.com/watch?v=QvoVxcDgVr8

Research referenced:
http://ajcn.nutrition.org/content/74/6/707.full#ref-list-1
http://www.ncbi.nlm.nih.gov/pubmed/?term=er+E.+Olycogen+synthesis+versus+lipogenesis+after+a+500+gram+carbohydrate+meal+in+man.+Metabolism
http://www.ncbi.nlm.nih.gov/pubmed/7598063
http://ajcn.nutrition.org/content/42/2/317.full.pdf

Follow me on Facebook: https://www.facebook.com/Vegan-Gains-750568258359704/

Marxist Arrow by Twin Musicom is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Artist: http://www.twinmusicom.org/

Recipe:
4 Servings Hot Buffalo Protein Crisps (Our Little Rebellion)
3 Servings of Fat Free Cheddar Cheese
6 Oz 96/4 Beef
2.5 Cups of Shredded Lettuce
2 Handfuls of Jalapenos
8 TBSP Salsa
48 Grams of Fat Free Greek Yogurt

Directions:
Place a single layer of chips on the pan, top with beef and cheese. Bake at 350 for 10 minutes. Layer the rest of the ingredients. THE END!

Thanks for watching! Don’t forget to like, comment, and subscribe!

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INGREDIENTS:
88g Almond Flour
1/2 TSP Salt
1 TSP Garlic Powder
1 TSP Black Pepper
1 & 1/2 TSP Chili Pepper Powder
2 Large Eggs & 2 Egg Whites
224g Chicken Breast

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