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Lifterforlife
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g35mann said:
Ahhh....the old conventional wisdom these days about bodybuilding. You know, the more I learn about the "science" of bodybuilding, the more I go back to the basics I learned years ago. Here is a little something you may eant to consider. Years ago, before there was even whey protein, we went home,drank milk, ate a steak. Tons of top bodybuilders got very big and huge...
You must remember that all the hubbub about dextrose and malto all started with endurance atheletes, not bodybuilders. If you notice, none of these glucose studies address anything to do with pre workout nutrition, all in a fasted state prior. Learn to read studies, and I will guarantee you bodybuilders come nowhere near the glycogen depeletion that these studies would have you conclude. The typical stength building regimine will in no way deplete glycogen. Trust me, I have done depletion workouts quite a few times for contests, and the typical workout comes nowhere near that.
Elliot TA et. al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. (2006) 38(4):667-74.
PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
My comments: If nothing else, this study should be interesting to any old timers/lifting historians who subscribe to the newsletter. For decades, bulking up was traditionally done by lifting heavy (especially the 20 rep squat routine) and drinking gallons of whole milk. And now, years later, we have a study supporting what lifters were doing the whole time (before fat phobia and the anti-milk nonsense infected bodybuilding).
A number of studies have examined the impact of nutrient intake both before and after resistance training but typically supplements have been used. This study set out to examine two different aspects of post-workout nutrition: the impact of nutrients found in whole food (in this case milk) on protein balance post-workout as well as comparing skim to whole milk.
Comparing skim milk, whole milk and skim milk containing the same number of calories as the whole milk; all the drinks were given one hour following resistance training. Following two different amino acid tracers, the researchers found that whole milk actually gave the greatest response in terms of muscular uptake of the aminos although the difference only reached statistical significance for one of the aminos examined. As well, the researchers noted a rather large variability in response between the different subjects and an explanation of the difference between the whole and skim milk trials was neither studied specifically nor given.
In any case, all three drinks successfully promoted protein gains following weight training and milk may provide a near ideal post-workout food in that it contains a combination of casein and whey (the ratio found in milk is 80% casein/20% whey) along with some simple sugars. This is in addition to a number of nutrients including dairy calcium (which some studies suggest impacts on fat loss and calorie partitioning). Two glasses of milk will contain 16 grams of protein along with 24 grams of carbs and can make an effective post-workout drink (fat content will depend on what type of milk is chosen, skim, 1 or 2% or whole milk); lactose intolerant individuals can use products like Lactaid (lactose removed milk).
when you're coming into traning after an overnight fast. 
My use of Gatorade + ISO (my Protein) was simply for the fact I needed a Pre/DWO and PWO meal in the morning and it is convenient and fast ... no other reason
Excellent explanation as always 
