Encapsulated


So, over at the geek fitness blog, I’m taking on the subject of supplements.

Basically, I don’t have a problem with them. I want to see good supporting research, tangible benefits, and a dearth of potentially negative side-effects, of course.

If anyone has something they would like to see investigated, or has questions about any of the stuff I use, ping me.

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5 Comments

  1. Hey fellow Amherst Amul. So I see you are picking heavy things up over and over again. Looking good doing it too. Anyway I was wanting to know if you knew anything about Muscle Milk. Mainly MM light. I take it twice a day as part of my “trying to loose 30lbs and strengthen my heart” work out. I’m not lifting, just cycling twice a day and long rides on the weekends. I’m burning about 800 calories a day with the cycling during the week, and 2000 on the weekends. I was looking for something to help recover after the workout as I was not in great shape when I stared and felt weak at the end of the day. Because I was looking to loose weight I needed it to have a very low sugar count. This seemed like the best thing that wasn’t some scary Mc-Muscle powder from GNC. I’ve lost 10lbs in 6 weeks while toning my body in the process. MM is the only processed food that I am eating, so I think it should be ok, but I am I wrong? Any thoughts on MM/MM-light?

    • I haven’t personally had Muscle Milk except on a couple of occasions (having migrated to mix-and-drink powders as opposed to pre-made ready-to-drink ones, in the main). I assume you’re getting this stuff (having inadvertently linked the non-light version first, there is only a difference of TWO grams of carbs between them). They’re all fairly similar — some have a bit more protein than the MM stuff (up to about twice as much per ounce), but otherwise, it’s a matter of taste more than anything.

      Immediately after a workout, especially something endurance-related like cycling, you do want to get some carbs into your system to replenish your glycogen stores and bring your blood sugar back up to avoid cannibalizing muscle (catabolism). You also want to have something with some simple sugars in it to sip during your workout for the same reason. Metabolically speaking, sugar is easiest to convert to energy, and then muscle, and only then will fat get targeted (the state at which our body gets the greatest proportion of its energy from fat (lipolysis) is, inconveniently, while we’re asleep… and not burning a hell of a lot of calories).

      Since muscle at rest burns more calories than fat at rest, holding on to muscle mass keeps it available to burn fat during non-workout hours.

      There’s a lot of literature that suggests that high-intensity interval work actually can help you burn more fat and lose weight than long, steady-state cardio, so you’re apt to see a breakthrough in progress if you include sprints in your routine — maybe replace one or two of the weekday sessions with something along these lines (I have gotten out of the habit of doing straight cardio almost entirely over the last six months, and have started doing wind sprints once or twice a week, but it’s only a couple weeks in, so I can’t judge my own results yet).

      You still hanging in WNY?

      • Cool thanks for the tips. I bought the powder form as the premixed is $5 a serving in the stores. I’m doing most of carb stuff during and after ridding but I think I will try and break up my routine a bit to include more sprints. I’m NYC and my workout in the summer is my commute, 40min if I obey the heart monitor, 30 if I kick it into high gear. Sprinting on the city streets usually equals hitting something. Sprinting up the bridge burns like nothing else so maybe I’ll do it then. As you mentioned before, do you know of any hard evidence for or against taking stuff like this to help the body? Thanks.
        I do get back to BFLO often enough. I’ll let you know the next time I’m heading up.

        • The only hard argument against protein shakes, such as it is, would be if you’re allergic to any of the stuff in themt, or doing a seriously hardcore no-carbs eating plan.

          Hard to do high-intensity intervals on city streets, or on the commute to work, I reckon. Those should probably be saved for actual “workouts” when you can get sweaty and/or not have to play bumper tag.

          (I’m no longer in Buffalo, either; I’m down in Tampa.)

  2. […] a Comment Published in Food, Strength Buff, User Queries A friend of ShrinkGeek approached me on my blog with a question about protein […]


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