Nutrition gurus

Tell me why I would take this, instead of normal protein shake after rugby training or weights session? What are the benefits/downsides of this supplement?

http://www.punchsupplements.co.nz/supplements/musashi-hmb-hydroxymethylbutyrate-500mg-75-caps.html

Probably won't fill you up like a protein shake

I wouldn't bother with it myself. I don't think it's been shown to have much effect in studies.
It's also definitely not an alternative to protein shakes.

http://www.answers.com/hmb?cat=health&gwp=13

Cool, I thought as much. Thanks guys.

Wouldn't take it 'instead' of a Protein shake.

If anything, its meant to be taken along with a decent protein.

I found it helped when I just got back into training with muscle fatigue - muscles didn't ache as much the next day.

Werd. HMB is an anti-catabolic agent. So it prevents unnecessary breakdown of muscle, aiding the recovery process.

Results of research on it's use in increasing muscle mass are equivocal. Works for some, doesn't for others.

Seems to be the way with most supplements.

A lot of supplements are simply boosters for things that already occur in the body - some people produce more naturally, others less, so how a supplement affects each person is going to be different.

That would make sense given one of the definitions of the word supplement, mate.

:>

gc.

This seems as good as any protein shake related thread to bump up!

Just moved into a new pad, which has meant an increase from 7km ride, to a 17km ride (each way) to work.

I grabbed a small tup of protein shake stuff, Muasashi Bulk Protein Blend, which is protein and carbs, 26g and 24g respectively. I'm not doing weights or interested in bulking up, just want to have some nice, easy and quick way to give my body some nutrients for riding. Thing is, A) I'm not sure if this is the best one for me (hence only got a 500g tub so I can change to a different one if it's not) and B) I don't even know if this is something I should be drinking before or after my ride.

Any advice greatly appreciated

Cheers

Musashi stuff generally has a lot of sugar. For your purposes it seems fine. It's frowned upon by those looking to tone up and lose fat in my experience, but since you're looking for niether of those it should be fine.



gc.

Shot...so should it be a pre or post ride thing?

Either really I suppose. Drinking before should give you energy and whatnot for the ride. Drinking post will mean you have good, fat burning exercise on the way to work, and you're replacing with nutrients, protein etc. Better for weightloss to drink post, but that's not really your aim, so up to you.



gc.

Wicked, cheers man!

You don't want one with "bulk" in the name - they are full of various sugars that are for serious weight lifters looking to bulk up. Just compare the nutritional info for any brand's "bulk" protein to its standard whey protein concentrate.

I'm not sure how well this translates from resistance training to cardio, but the appropriate use of a protein shake is 30 mins before exercise. Post-workout shake should have less protein (probably around 10-15g) and more fast-digesting carbs (e.g. dextrose) and be consumed within 15 mins of finishing. Follow that up with a decent combo of proper protein (meat), vege and good quality carbs (e.g. brown rice) 1 hour later.

That's the ideal anyway... If you're not too serious about any of it, it probably doesn't matter too much. Just tweak if you find your energy levels aren't right or you're losing/putting on too much weight.

One of my old training partners always used to say if all you can get post workout is a curry then eat it. It will be better than eating nothing.

If you want to get really pedantic on it then do the following:
1) Consume high GI carbs during and immediately after workout...60-70gms in total
2) Wait 15-20 minutes then consume up to 30gms protein
3) Add a little L-Glutamine and creatine if you feel like it, not withstanding all proteins have L-glutamine in it as part of the amino acid profile.

HMB would work better taking 250mg 6 times per day as part of a anti-catabolic regime, ie if you are dieting down then it will help prevent muscle loss. IMO eating enough protein will do the same.

As with anything somethings will work for some better than others...

I struggle to stay awake and get tired after about an hour of a work out. What tips do you have for that pulla?

I normally work out late at night (anytime between 7-9), after days work.

Cheers for the post work out tips too dude.

Well I'm going to assume that working out that late at night is the issue on tiredness. I used to ramp myself up on a cocktail of ephedrine and creatine...seemed to work a treat. Maybe not that good for late night use!

A short black was always good for a quick boost. My metabolism seemed to tolerate some form of stimulant like caffeine from about 15-20 minutes before the workout, though I would always train in the morning as I was shit tired at night, and lacked motivation too. Morning person I guess.

Yeah, I did that...but as I was just getting a 500g tub to just have something to use, I went with the BULK option purely as I thought the carbs would be good for what I'm using it for. Really I want something to put in my tummy/give some energy for the ride, so sugars would be OK there wouldn't they, as I'll burn them all off over the ride.

It's about 40% sugar cards, 60% others from memory

Clicked post too soon!

Well as I'm up and out of the house pretty quick, just chugging the shake back before riding, not
"30 mins prior", should I just be flagging that and chugging it back after...especially as it's a protein/carb combo one?

just use some type of sports drink. if you are just after energy you don't need to worry about all this protein stuff people on here are spouting on about.

does your bike have a bottle cage? i'd maybe drink one 750ml bottle of sports drink for around every 30kms/ 1 hour whilst in training. just have your breakfast and go. if i'm doing a long ride (ie 3 hours plus), i'll just have breakfast, get on my bike and go, just sipping on my drink as i get thirsty, and having around 20-25g of carbs on top of the drink every 45 minutes or so (you shouldn't need this at all given the distances you are travelling)

chocolate milk is one of the best post workout recovery drinks there is. WAAY cheaper than those overpriced powders. for you though, i wouldn't even bother with a post workout recovery drink, you're not going far enough to warrant it. the biggest thing you're gonna be doing is damaging your teeth...

For an all round recovery.....http://en.wikipedia.org/wiki/Velvet_antler.
Is great stuff.........

Cheers