Whey Absorbtion: Does it turn to Glucose?
- 05-30-2009, 01:42 PM
Whey Absorbtion: Does it turn to Glucose?
I spend most of my time in the AAS/DS section, but I need some advice as I'm fine tuning a really successful cut that I'm on. Its going great and Ive lost 10 lbs in 8 weeks. Slow and steady and, lost NO muscle. Finally got the cut down and I'm about 9% at the moment. But want about 4 more lbs of fat OFF.
So, I was using a lot of whey protein as I'm heavy on the protein and I need it at work. Then I learned (here, if I recall) that we can only absorb about 12 grams of whey per hour, and since it's fast absorbing, the rest turns to GLUCOSE! Can't find that thread...
Question is: How much whey can we absorb per hour, really, for a 220lb bb'er. (210 now) Or per lb. of lean mass, maybe?
And: How long does it really take to digest Casein. I'm gonna start using this also, as I'm sick of drinking 10-15 gram shots of Whey each hour, ten times a day to avoid the glucose conversion.
I'm on about 300 grams of protein a day and about 100gms come from shakes, the other 200 from Meat and Egg whites...
Thanks a ton for any wisdom you can provide!
- 05-30-2009, 03:12 PM
did you read the thread from APPNUT you should find all he answers there
- 05-30-2009, 04:30 PM
Didnt see it, Ill take a look thanks!
05-30-2009, 06:32 PM
I can't find the link my self. I tried to search.
05-30-2009, 09:40 PM
12 grams per hour? never heard that in my life
i need to see the link to this
05-31-2009, 04:29 AM
Ok, I've found an excellent article, but it's on another board. Is it OK to post a link here?
ctAL: Theres a nice chart showing digestion rates per hour for several foods...
The article is REALLY long, took me an hour to read and I'm a fast reader. Good thing it's Sunday.
Here's what I've found for the time and (like me) search function challenged:
1) Apparently, it does take 4 hours to digest 40 grams of Whey protein (10 grams/hour). The rise in bloodstream amino-acid levels begins ONE HOUR after ingestion and continues thereafter for another 3. Some whey IS oxidized for energy. So knock off a few grams from our carb intake as we'll be getting a bit of energy from the whey too. And raise the animal proteins a bit, as the intake from whey is not 100% used for building.
Whey Oxidation for energy was discussed as it does happen, but only mentioned in passing and no percentages mentioned. Seemed minor.
Surprisingly (to me) onset time in the bloodstream was the SAME for Casein and whey, with the blood amino-acid profile rise beginning 1 hour after ingestion. But casein lasts for 7-8 hours total and the initial spike in levels beginning one hour after ingestion is slightly lower than for Whey. So longer, but a lower spike.
On a side note: 1) It was found that Whey positively affects protein synthesis, but has no effect on catabolism. While Casein stops catabolism, but had no affect on protein synthesis (anabolism).
2)Whey + casein after training is better than whey alone (positive for both anabolism and anti-catabolism).
This answers my question: Why was I getting fat using whey as a protein source (1/3rd due to work). I had based my caloric needs upon burning only carbs and fat eaten, while using protein eaten for muscle repair. But because of using some of my protein for energy, I needed to knock down the carbs a bit more, as I was using them for energy too, so I was sparing carbs and staying fat.
I've got a new plan considering all this, incorporating BCAA's and Casein, I'll keep you posted on how it goes...
I did drop the carbs down a bit and spaced out smaller doses of whey and it has worked excellently. I just wanted to know why.
05-31-2009, 12:53 PM
05-31-2009, 01:55 PM
can you PM the article?
those are very interested facts you just pointed out, should be posted on EVERY forum like this.
matter fact im gonna send you an article i read recently too
from my understand there is no such thing as fat free whey an also whey concentrate is better than isolate an also hydrolysed.
05-31-2009, 05:03 PM
I don't know what your macro percents are, but I would suggest bringing the fatty acid intake down and keeping the carbohydrates the same. The only thing with a high carbohydrate diet is a little excessive bloat.
05-31-2009, 05:34 PM
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06-01-2009, 08:50 AM
Hey Easy, Great to have you here!
And thanks for the link, Crazy!
06-01-2009, 09:49 AM
Wow, I never knew Whey could be absorbed for up to 4hrs.
I'm thinking I need to cut back on my intake. Maybe alot is getting wasted.
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