Again I think this thread deserves to be on it's own instead of getting lost in another thread.
So this thread is a thread basically to disprove the MULTITUDE of myths that surround the fitness industry. Please if you have a difference of viewpoint based on SCIENCE you may interject into this thread whenever you want to. This thread has the potential to be an extremely beneficial, informational thread to any and all.
What I DO NOT want in this thread is "my bro did this and he got big", or "I did this and it worked for me". This isn't evidence because while something "may work", it in NO way makes it optimal. There is no best and worst in fitness(in my opinion). There is only optimal for your particular goals. I will end this paragraph with a quote
"If someone does not value evidence, what evidence would you provide to make them value evidence?" ~Sam Harris.
I will start this thread with a myth from one of our own. This is a very common myth amongst every "bodybuilder" in the gym.(I put "bodybuilder" in quotes because every bro that's never even pathomed Pre-contest diet calls themselves a bodybuilder). The myth of having to drink high glycemic carbs directly after your workout. I'll let Mr. Sully take it from here.
Andrew
MYTH #1
"I'll give you a BIG one that is costing the members of this forum about 1K$ a year. You DO NOT need any sugar/carb laden gobble-d-gook with your protein/creatine mix post workout. Real science, the guys in the lab coats that don't give one iota about how much of a particular product gets sold, have determined that unless your activity taps so deeply into your glycogen stores the whole simple carb thing will do nothing to increase anabolism or stop catabolism and does zero to increase creatine saturation. The only time it has show to be useful is for activity so intense that it goes beyond the normal training threshold. The FEW tests that show a value were conducted on long distance cycling, Lance Armstrong type, where a high intensity activity was carried out over 4+ hours. But, the supplement companies forget to point out that little tidbit. So unless your in Ranger school or the Tour De France all it is going to do is make you fatter. That is unless your on steroids/insulin and created the false hormonal environment to make it useful. And THAT is what is driving the "real world" results market. Steroids, and more exact, insulin change everything so everyone goes on the internet and reads about the "results" and never asks the question, what else are you on? And trust me folks A LOT of people are on "gear" including many reading this. Not a judgement, just changes how "supplements" work in non users.
Now having been involved in the fitness industry for 30+ years I have seen a marked increase in "fat" gym rats and recreational trainers as well as my brethren in natural bodybuilding. Bodybuilders off season have become FAT! One reason is that they take all the high carb post training drinks and the training never comes anywhere near the threshold required for it to be useful. All that sugar has to go somewhere and if the training did not create the "need" for the sugar spike then it may be restored as bodyfat. Not to get into a biochem lesson but insulin is anabolic and (oversimplified and not really exactly correct but factual) can also cause fat storage. Google "role of insulin" and you can get the drift.
So big money saving myth #1, for 90% of workout nutz, ditch the sugar/protein/creatine post workout drink.
OK Andrew, you throw one out and lets keep this going, lol."
Sully
MYTH #2
This one makes my head want to explode every time I hear it. "You can only absorb X amount of protein". Gosh I can't tell you how many bros I've heard that from. I will start it off with a question. How in the world does that make any sense whatsoever? That statement is 100% false in every single way possible. Our bodies can absorb ANY amount of protein or any macronutrient for that matter. If you could only absorb for say 25g of protein (which is what I hear most offen) you would literally shit out whole chunks of food like steak. I don't know about you but that doesn't happen to me... Now is there a point where the LEUCINE content of your protein maxes out the anabolic response? Yes there is, as most research shows, that for a normal 200lbs male it would be around 30g of whey protein isolate +/- 5g, but as stated earlier the amino acid Leucine is shown by research to be the main contributor to muscle protein Synthesis. That is why proteins like wheat and soy protein take a much more significant amount of protein to work effectively. THIS ALSO MEANS that BCAA products like Scivation Xtend will also stimulate muscle protein synthesis with NO calories. So that is an excellent option for someone on any type of caloric restriction. Also, if you don't believe me watch this video by Dr. Layne Notron.
http://youtu.be/mjmV8BlsJTQ
So this thread is a thread basically to disprove the MULTITUDE of myths that surround the fitness industry. Please if you have a difference of viewpoint based on SCIENCE you may interject into this thread whenever you want to. This thread has the potential to be an extremely beneficial, informational thread to any and all.
What I DO NOT want in this thread is "my bro did this and he got big", or "I did this and it worked for me". This isn't evidence because while something "may work", it in NO way makes it optimal. There is no best and worst in fitness(in my opinion). There is only optimal for your particular goals. I will end this paragraph with a quote
"If someone does not value evidence, what evidence would you provide to make them value evidence?" ~Sam Harris.
I will start this thread with a myth from one of our own. This is a very common myth amongst every "bodybuilder" in the gym.(I put "bodybuilder" in quotes because every bro that's never even pathomed Pre-contest diet calls themselves a bodybuilder). The myth of having to drink high glycemic carbs directly after your workout. I'll let Mr. Sully take it from here.
Andrew
MYTH #1
"I'll give you a BIG one that is costing the members of this forum about 1K$ a year. You DO NOT need any sugar/carb laden gobble-d-gook with your protein/creatine mix post workout. Real science, the guys in the lab coats that don't give one iota about how much of a particular product gets sold, have determined that unless your activity taps so deeply into your glycogen stores the whole simple carb thing will do nothing to increase anabolism or stop catabolism and does zero to increase creatine saturation. The only time it has show to be useful is for activity so intense that it goes beyond the normal training threshold. The FEW tests that show a value were conducted on long distance cycling, Lance Armstrong type, where a high intensity activity was carried out over 4+ hours. But, the supplement companies forget to point out that little tidbit. So unless your in Ranger school or the Tour De France all it is going to do is make you fatter. That is unless your on steroids/insulin and created the false hormonal environment to make it useful. And THAT is what is driving the "real world" results market. Steroids, and more exact, insulin change everything so everyone goes on the internet and reads about the "results" and never asks the question, what else are you on? And trust me folks A LOT of people are on "gear" including many reading this. Not a judgement, just changes how "supplements" work in non users.
Now having been involved in the fitness industry for 30+ years I have seen a marked increase in "fat" gym rats and recreational trainers as well as my brethren in natural bodybuilding. Bodybuilders off season have become FAT! One reason is that they take all the high carb post training drinks and the training never comes anywhere near the threshold required for it to be useful. All that sugar has to go somewhere and if the training did not create the "need" for the sugar spike then it may be restored as bodyfat. Not to get into a biochem lesson but insulin is anabolic and (oversimplified and not really exactly correct but factual) can also cause fat storage. Google "role of insulin" and you can get the drift.
So big money saving myth #1, for 90% of workout nutz, ditch the sugar/protein/creatine post workout drink.
OK Andrew, you throw one out and lets keep this going, lol."
Sully
MYTH #2
This one makes my head want to explode every time I hear it. "You can only absorb X amount of protein". Gosh I can't tell you how many bros I've heard that from. I will start it off with a question. How in the world does that make any sense whatsoever? That statement is 100% false in every single way possible. Our bodies can absorb ANY amount of protein or any macronutrient for that matter. If you could only absorb for say 25g of protein (which is what I hear most offen) you would literally shit out whole chunks of food like steak. I don't know about you but that doesn't happen to me... Now is there a point where the LEUCINE content of your protein maxes out the anabolic response? Yes there is, as most research shows, that for a normal 200lbs male it would be around 30g of whey protein isolate +/- 5g, but as stated earlier the amino acid Leucine is shown by research to be the main contributor to muscle protein Synthesis. That is why proteins like wheat and soy protein take a much more significant amount of protein to work effectively. THIS ALSO MEANS that BCAA products like Scivation Xtend will also stimulate muscle protein synthesis with NO calories. So that is an excellent option for someone on any type of caloric restriction. Also, if you don't believe me watch this video by Dr. Layne Notron.
http://youtu.be/mjmV8BlsJTQ
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