For the gym rats

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Morba said:
post workout, take the protein in water.
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I've been reading milk is actually much better...
02/08/2007 - Drinking skimmed milk after exercise may promote recovery and rehydration better than water or an isotonic sports drink, suggests a new study from the UK.

Writing in the British Journal of Nutrition, researchers from Loughborough University's School of Sports and Exercise Sciences report that volunteers in their trial remained hydrated after drinking milk, but remained dehydrated after drinking the other drinks.

"The results of the study are really exciting as they show skimmed milk to produce a significant improvement in re-hydration compared to the other drinks evaluated in the study. As dehydration can have an impact on performance, it is essential to re-hydrate in preparation for subsequent exercise in order to help maximise one's abilities," said lead author Susan Shirreffs from Loughborough University.

According to market analyst Mintel, the sports drink market in the UK was worth £137m ($252m, €200m) in 2003, and is dominated by isotonic drinks like Lucozade Sport, Powerade and Gatorade.

In the US, the sports drinks market is reported to have generated almost $3bn (£1.6bn, €2.4bn) with Gatorade dominating the market with 82 per cent of the market. Powerade is a distant second with a reported 13 per cent of the market.

The researchers recruited 11 healthy volunteers (average age 24) for the randomized crossover trial. Lactose intolerant people were excluded from participating. The participants performed exercise to lose 1.8 per cent of their body weight and then consumed one of the beverages - the volume drunk was equivalent to 150 per cent of the sweat lost. Drinks included skimmed milk (0.2 per cent), skimmed milk with added sodium chloride, water, or Powerade. Urine samples were taken five hours after exercise.

The researchers report that urine excretion over the recovery period was unchanged as a result of drinking the milk, while excretion increased between one and two hours after drinking the water and sports drink.

"It is possible to speculate, based on previously published work, that the ingestion of water and the sports drink resulted in a marked haemodilution, stimulating the formation of urine and the rapid return to a net negative fluid balance," they wrote.

No additional benefit on fluid levels was observed when the milk contained additional salt, said the researchers.

"It is likely that the presence of sodium along with a relatively large quantity of potassium (approximately 45 mmol/l) in milk accounts for the effectiveness of milk at restoring fluid balance following exercise-induced dehydration," they said.

"The results suggest that milk is more effective at replacing sweat losses and maintaining euhydration than plain water or a commercially available sports drink following exercise-induced dehydration by approximately two per cent of initial body mass," added the researchers.

"Given that hypohydration results in an increase in cardiovascular and thermoregulatory strain, and a reduction in exercise capacity in the heat, it is important to ensure that fluid losses accrued during exercise are replaced prior to the performance of a subsequent exercise bout," they concluded.

Commenting on the research, Judith Bryans, director of The Dairy Council, said: "This study joins the growing volume of literature which suggests that skimmed milk is a natural and effective post exercise recovery aid. Drinking milk is not only a valuable way to re-hydrate the body but also provides an excellent source of energy, protein and a vast array of different vitamins and minerals essential to the good health of hardworking sportspeople and the population as a whole."

In the UK, semi-skimmed, or half-fat milk, now accounts for 60 per cent of total milk sales. Skimmed milk is also growing in popularity, now accounting for a further 14 per cent of the total.

Source: British Journal of Nutrition
Volume 98, Pages 173-180
"Milk as an effective post-exercise rehydration drink"
Authors: S.M. Shirreffs, P. Watson, R.J. Maughan
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Don't you just love the constant change in this game? ;):D
 
THE DOC said:
i think its mono just again the h&b stuff
what would you advice be for supplements
and how much ,as you said creatine 5g would that be twice a day or only 2.5 twice
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Creatine has been about for so long now that everyone has their own opinions on how good it is, how to take it, what with, how much, etc, etc.

I don't think there's a definate 100% answer that's the best for everyone, all people can give you is their own personal experience with it.

I've found the best way for me to take it is:
5g every morning after breakfast in 500ml of water.
Also...
5g PWO after you usual carb & protein shake (ratio 2:1 carbs/protein) again in 500ml of water.

This practice has given me great results with monohydrate.
 
only quickly skimmed (no pun intended!) over that, but that is more to do with rehydration rather than protein and/or carb utilisation.

the tests were done based on people aiming to lose weight (1.8%) rather than lose fat or gain lean mass.

still a very interesting read though, and yes, gotta love the way things change :D
but then thats science!
 
A2Z said:
isnt the point of using water rather then milk, the absorption rate, rather then re-hydration?
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I'd consider re-hydration a pretty important part of recovery wouldn't you?

Also skimmed-milk wouldn't make one little bit of difference to absorption rate over water. Semi-skimmed wouldn't make much either, it's only fats that slow the whey down so it would be optimal to avoid full-fat milk PWO.... imho of course.
 
very interesting to read the percentages of the milk types that are bought. only 26% bought is now full fat milk!
 
First session back in the gym last night after 10days off with tonsillitis. Apart from feeling a bit light-headed and having really slow recovery, the worst bit was getting on the scales and seeing i'm ~4kgs lighter....again!! :(:mad:

Back at the end July i injured my back then went to HK and got a throat infection. Was down to 78kgs. Had a bit of a rest, then got back on it, changed diet, trained hard and was back up to 84-85kgs (depending on water). Added a bit of fat but was to be expected (at 78kgs i was pretty low %BF). Started with tonsillitis sunday before last and didn't eat for 4 days, had fever and headache, generally felt like death. Once i started eating it was just soup and bread :( Weighed myself last night and i'm back at 80kgs

Was aiming for a steady 85-86 before xmas then I could try and make 90kgs next year with a slow cut to shift any flab (yeah so i like seeing abs).

SO FRUSTRATING!!!! :mad::mad:
 
Unlucky dude, tonsillitis sucks ass and I'd know! I reckon I've had it at least 10+ times in my life I kid you not!

I went to the doc's on day when I was about 22 and told him I wasn't leaving until he booked me in the hospital to have them taken out. Why he didn't recommend this himself a lot earlier I don't know! :mad:

What is it with everyone on here dropping like flies lately?

Slackers if you ask me ;) :D
 
Chong Warrior said:
Unlucky dude, tonsillitis sucks ass and I'd know! I reckon I've had it at least 10+ times in my life I kid you not!
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Don't know if this is par for the course with tonsillitis but I had the worst.headache.ever! Almost no pain in the throat but the pain on the left hand side of my head/face was unbearable (doc said it was referred pain from tonsils). Even large amounts of codeine and paracetamol couldn't shift it. This time last week my eye was constantly streaming water for about 14hrs. Like i say, felt like death warmed up :(

Chong Warrior said:
I went to the doc's on day when I was about 22 and told him I wasn't leaving until he booked me in the hospital to have them taken out. Why he didn't recommend this himself a lot earlier I don't know! :mad:

What is it with everyone on here dropping like flies lately?

Slackers if you ask me ;) :D
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Once you're an adult you need to have it about 4-6times a year before they suggest surgery. This is the first time i've had it. Never once as a kid and i'm not sure it was full blown tonsillitis when i was in HK.

Slackers? Well some of us have time on our side ;)
 
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Chong Warrior said:
What is it with everyone on here dropping like flies lately?

Slackers if you ask me ;) :D
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indeed!
im currently buying shares in Deep Heat, pulled something in my back last week, after some time moving around i can feel it specifically. if i have any period of inactivity then my whole back just aches like mad!
waking up in the morning is not a nice experience atm :/
 
Morba said:
indeed!
im currently buying shares in Deep Heat, pulled something in my back last week, after some time moving around i can feel it specifically. if i have any period of inactivity then my whole back just aches like mad!
waking up in the morning is not a nice experience atm :/
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ahh yea ive had that in my back a couple of times, normally clears up within 1week though..
 
Am currently doing the Smolov Jr routine for bench, 4 bench sessions a week, finished wk2 with 125 for 10 sets of 3. I may die next week. Off to do day1 of wk3 in a sec, a much nicer 105 for 6x6 :D
 
oddjob62 said:
Am currently doing the Smolov Jr routine for bench, 4 bench sessions a week, finished wk2 with 125 for 10 sets of 3. I may die next week. Off to do day1 of wk3 in a sec, a much nicer 105 for 6x6 :D
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If I ever injured my upper body the Smolov routine would be what I would use for legs. Squatting four times a week sounds great fun.

Are you doing any assistance work?
 
oddjob62 said:
Am currently doing the Smolov Jr routine for bench, 4 bench sessions a week, finished wk2 with 125 for 10 sets of 3. I may die next week. Off to do day1 of wk3 in a sec, a much nicer 105 for 6x6 :D
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Ive read this a couple of times from other posters who have made massive power and mass gains, am very tempted mysel tbh!
 
Heads-up for you protein lovers.

Asda extra special yellow-fin tuna steak in spring water is on offer at the mo.

It's foil packed and actually the whole steak... flakes off lovely.

Anyway, they are currently £1 each, normally £1.80.

40grams of protein per pack, and very little else... and its some of the best pre-cooked tuna I've ever tasted.
 
It's not looking good guys :\

Made an order on Wednesday for a rack and dipping belt from Powerhouse Fitness, received a confirmation e-mail instantly saying my order will be processed shortly and I will be contacted about delivery.

Not heard anything back yet, but that e-mail specified that you can wait up to 14 days for your order to be confirmed? Then it's 5-10 days for delivery...

You're having a laugh?

I would have gone with Fitness Superstore again if I knew this was going to be the case, I really haven't had good experience with bodybuilding equipment retailers.

Looks like I might have to drop my HST routine and just go back to PPL until Christmas or something and then start HST.
 
Morba said:
indeed!
im currently buying shares in Deep Heat, pulled something in my back last week, after some time moving around i can feel it specifically. if i have any period of inactivity then my whole back just aches like mad!
waking up in the morning is not a nice experience atm :/
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I've opted for the ol ice pack treatment on my shoulder that has gone yet again.

I took it easy for about a month after the last time, god knows how long it will take to repair itself now. Very, very frustrating.
 
mass building = low weight/ high reps or high weight low reps

i always thought the latter but have just been told by someone its the first?
 
LabR@t said:
mass building = low weight/ high reps or high weight low reps

i always thought the latter but have just been told by someone its the first?
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who and what was their reasoning for it? not saying its wrong, but its not normal tbh.
 
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