Today's Workout Thread

[Thisisclog]

Got in a bit of strength training at lunch.

leg press 4x10
seated calf raise 3x12
leg curl 3x12
leg extension 3x12
stationary lunges x20
stationary squats x20
forward walking lunges 25m x3
backward walking lunges 25m x3
side squat shuffle 25m x6
clamshell x50
plank rotisserie
single arm/leg superman x40
single leg v-sit crunch x40

[carlmaloschneider]

Just thought I'd pop in and talk about protein... :-)

I’m having a lot of discussion about protein consumption in my house lately with my two sons who both appear to be as obsessive as I in regards to working out and body image.

The kitchen is starting to look like a chemist shop and the front veranda like muscle beach in the 60s. Discussions revolve around what protein source is better (whey protein, BCAA, pea or rice protein, etc) and the timing of the protein intake. I recall reading that if you take protein immediately after a workout with some simple carbs the protein would be taken to the muscle with the carbs as your muscles wanted glycogen at that stage. However, I also recall reading a study that showed there was no difference in regards to when protein was consumed. These days I’m more interested in strength than size, yet wish to maintain some size (to fill out my aging, baggy skin) and wish to be as lean as possible so I don’t need to move ‘useless’ fat when I climb.

I came across a paper that set out to analyse a whole bunch of studies. The end result was that when confounders were taken in to consideration and certain studies excluded due to not ensuring the same type or quantity of protein intake and other problems the timing of when protein was taken was shown to be immaterial.

The paper showed that the amount of protein was more a factor rather than when it was ingested.

Also, interestingly, it showed that while there was a correlation between protein intake (and resistance training) and muscle size, there was no correlation between protein intake and strength gains. I’ve taken some text from the study and highlighted the interesting bits below.

The paper is at

http://www.jissn.com/content/pdf/1550-2783-10-53.pdf

[Pithor]

Interesting stuff, thanks Carl! I always felt that my muscles were less sore if I ingested a dose of protein/fast sugars (from fruits) relatively soon after exercise. Then again, when I work out, I consume more protein in general throughout the day, so it may very well always have been that.

The paper showed that the amount of protein was more a factor rather than when it was ingested.

Also, interestingly, it showed that while there was a correlation between protein intake (and resistance training) and muscle size, there was no correlation between protein intake and strength gains.

If I understand what it says in your abstract correctly, they found that more protein does not equal more strength (unlike the influence of additional protein for additional lean mass), as they state that 'total protein intake did not have an impact on strength' (highlighting my own). You will still need protein, possibly more than the RDA when doing strength training (I can't find a yay or nay on that in the abstract shown here, though, and haven't reader the entire thing yet) but you won't gain additional strength the more protein you consume. At least I'm pretty sure that's what they mean. I'll give the whole thing a read over the weekend.

But yes, interesting, and it hints at what I've always considered to be true: people tend to make things too difficult and turn them into (pseudo-)rocket science. Nutrition seems to be especially prone to that treatment.

[Thug]

Thanks Carl.

Interesting reading and it applies equally to runners & cyclists as well. Protein stores converted to glycogen for long performance duration as opposed to increased strength.

[1OldGI]

So I was planning the standard Tarpon Springs ride on The Codger this morning. When I poked my head out the door it was drizzling, nasty and not very warm. I decided to roll a fatty instead


Aside from being absolute killer off road, this bike is proving to be a fun and capable casual cruiser. The best part is that when you get a little steam behind it it sounds like this coming down the street:

https://www.youtube.com/watch?v=wMZrW0p2INY

[Firefighter2]

Got in a bit of strength training at lunch.

leg press 4x10
seated calf raise 3x12
leg curl 3x12
leg extension 3x12
stationary lunges x20
stationary squats x20
forward walking lunges 25m x3
backward walking lunges 25m x3
side squat shuffle 25m x6
clamshell x50
plank rotisserie
single arm/leg superman x40
single leg v-sit crunch x40

Should make the wheels a bit stiff & sore.

[Thisisclog]

Should make the wheels a bit stiff & sore.

Actually, not too bad. Did 7k after work that evening, and 8k of hills in the river valley this morning and felt pretty decent. I certainly held back a bit as I think I'm up around 50k for the week and looking forward to a proper rest day tomorrow.

I'll throw this out there, I've been utilizing compression tights for the past few weeks to aid recovery by wearing them for a few hours post workout, and I feel as though they are providing a bit of a boost to recovery. That and a regimen of foam rolling and cupping in the evenings.

[Leatherstockiings]

The recent rains have melted the snow on the track so it was 1.5 miles running plus one mile of walking to and from. I feel much better after today's run than the previous runs on sidewalks. I feel softer surfaces like the track and trails are easier on the joints than concrete and pavement, despite some arguments saying there is no difference.

[holli4pirating]

Was feeling a bit worn out after work yesterday, so I took the evening off. Still did 6 x 25 pushups at work, though.

Today I did my 6 x 25 pushups at work and a 10k on the erg when I got home. Was feeling good at around a 2:04, so I decided to pump the last 1k at 2:00. That bumped the HR from about 160 to about 170.

And, with regards to the protein discussion, I have a scoop of whey in a pint of whole milk (and take a multi-vitamin) right after my afternoon/evening workout. Also, when I started working out again, I added in peanut butter and animal crackers as a "breakfast" (usually around 8-10am) to try to up my daily calories and protein.

[Thug]

Apart from my run earlier this week, I hadn't done anything else this week, that is until this morning.

A 113km singlespeed ride with some of my mates who are doing a 9 day stage race in April. As I'm doing my 5 day race around 6 weeks later, we've decided to do a lot of training together.

My efforts and training in December certainly paid off as I had a good ride and felt strong the whole way. I just mustn't lose the momentum!