nimbledriver81 said:unfortunately, ramping up your protein intake doesn't automatically equate to more muscle mass, given that there is a physiological ceiling on how fast protein synthesis can actually occur. anything that isn't being utilized for muscle building just gets flushed out of your system—which is why I maintain that overdoing it is essentially just throwing money down the drain.
I am quite uncertain whether you have had the chance to browse the Search website; they have this rather helpful calculator designed to estimate caloric requirements based on your specific level of physical activity. I have personally calculated my own necessary intake, though if I were a professional athlete 😬 , my requirements would likely be double what they are now, so it stands to reason that your needs might be significantly higher than mine.
Of course, I am well aware that a fair amount of that extra protein ends up heading straight for the restroom, but I tend to consume quite a lot simply because I possess a genuine fondness for eating large meals. And, if I am being honest with myself, I may have somewhat overtaxed my digestive system over the years, as I often find myself plagued by cramps if I go even three hours without a snack; I suppose I have a rather low tolerance for hunger.🙂
I haven't spent much time looking at the Search website, but if I were to weigh my total intake against my daily caloric expenditure, I suspect I would find myself in a healthy surplus, as I am certainly consuming more than I burn off. That said, the quality of those calories matters immensely, and timing plays a crucial role as well. Not all calories are created equal, after all.🙂
nimbledriver81 said:
you are likely aware that one should ideally consume low-GI carbohydrates before training and high-GI ones afterward? also, have you considered measuring your fluid loss during workouts? it is entirely possible you are dealing with dehydration.
Well, I seem to possess a rather peculiar physiological makeup; I have a slender frame with narrow bones and thin limbs—the kind of build people would classify as an ectomorph—and yet, when I indulge in heavy carbohydrates, I find myself gaining body fat quite easily and feeling rather poorly afterward, sleepy and lethargic, which would suggest more of an endomorph tendency. Consequently, I practically restrict my carbohydrate intake to just two meals following my workouts (the first being high-GI and the second being low-GI) along with my breakfast. For the remainder of the day, I focus on proteins, fats, and a very generous amount of vegetables. This is truly the only way I can prevent that feeling of complete physical malaise after eating. On days when I am not training, I only eat carbs at breakfast, while my other six meals consist strictly of proteins, fats, and plenty of greens. Even though some people don't count vegetables as carbohydrates, if you eat enough of them, those low-GI carbs paired with fats and fiber are really what keep me going and help maintain steady blood sugar levels.😉
As for hydration, I haven't really noticed any excessive fluid loss during my sessions, particularly when the weather is cool. I generally drink a substantial amount of water, roughly five to seven liters a day, so I find it difficult to imagine that I could be suffering from dehydration.😉
