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ABallsstill cant lift due to mono, lost 15 pounds, i guess theres always highs and lows
Look on the brightside- when you do get back in the gym, all the muscle you lost comes back on super quick, and you can usually use that momentum to gain even more just as quick!
Im on a mini 3 week bulk to put back on 10lbs of muscle i lost while only hitting the gym once a week for the last 2 months or so. Doing an upper/lower split 6 days/week. So far so good. Should be strong and full looking again come the end of August. gonna ride that till it starts to feel like fall and then ill start the yearly transition of muscle from my upper body to my lower body for ski season!
started a 5-3-1 program for bench squat and deadlifts 2 weeks ago, bench up to 305 today (used to do 315 for reps of 5) squat at 315, and dealifts at 390, considering i never really deadlifted im pretty stoked on the number, i actually lost some weight, went from 174 down to 168, body fat roughly at 7%. Crazy how weak i was when i used to compete
Okay so help me out here..
I've been a real athletic kid all my life. Played basketbal in hs And headed to college here in the next week. My main goal is to avoid the infamous fresh 15, to put on muscle and to lose a little fat.
I'm by no means a gym rat but this past summer I committed 2 to 4 days a week to lift. I worked a manual labor job and didn't see the need for cardio. As with any teenage boy I eat a lot. Looking to still eat a a lot just healtier. Made a workout plan for school. Lift 3 days a week. Cardio 2 a week and an activity on the weekends cough cough ski bike hike. What's a solid (good n affordable) protein powder to use. And is that the way to go? I usually make a shake after I lift. Drink a tall glass o water and eat something healthy.
Spark notes. Tips n tricks to get in better shape this school year. Diet, protein, cardio/lifting etc..
Thanks
Take it easy
J_BergOkay so help me out here..
I've been a real athletic kid all my life. Played basketbal in hs And headed to college here in the next week. My main goal is to avoid the infamous fresh 15, to put on muscle and to lose a little fat.
I'm by no means a gym rat but this past summer I committed 2 to 4 days a week to lift. I worked a manual labor job and didn't see the need for cardio. As with any teenage boy I eat a lot. Looking to still eat a a lot just healtier. Made a workout plan for school. Lift 3 days a week. Cardio 2 a week and an activity on the weekends cough cough ski bike hike. What's a solid (good n affordable) protein powder to use. And is that the way to go? I usually make a shake after I lift. Drink a tall glass o water and eat something healthy.
Spark notes. Tips n tricks to get in better shape this school year. Diet, protein, cardio/lifting etc..
Thanks
Take it easy
My tip is to avoid the bullshit as much as possible. People get fat at college because they have unlimited access to fried foods, dessert and beer. Attempt to not drink 5 days a week. avoid the fried foods and the pizza. Eat more natural. Instead of the burger and fries, go for the chicken and whatever veggie is offered.
louie.miragsMy tip is to avoid the bullshit as much as possible. People get fat at college because they have unlimited access to fried foods, dessert and beer. Attempt to not drink 5 days a week. avoid the fried foods and the pizza. Eat more natural. Instead of the burger and fries, go for the chicken and whatever veggie is offered.
Is there a good protein powder/supplement that sticks out
J_BergLooking to still eat a a lot just healtier. Made a workout plan for school. Lift 3 days a week. Cardio 2 a week and an activity on the weekends cough cough ski bike hike. What's a solid (good n affordable) protein powder to use. And is that the way to go? I usually make a shake after I lift. Drink a tall glass o water and eat something healthy.
Walk to class. Don't take the shuttle, don't drive. Lift/cardio 5 days a week. In reality, you can do both everyday. You'll have a lot of free time at school. I found myself in the gym twice a day a few days a week because I had so much free time. Sometimes, It just a matter of hopping on the stationary bike for an hour in the morning then lifting after class.
It might not be your thing, but look up your local crossfit gym. They often have student discounts that make it very affordable, and if you just show up everyday, you'll be in fine shape (and you won't have to think up workouts on your own). Different strokes for different folks, but it's an option.
Eating at college is tough. Dining halls aren't always that great. Hit up the salad bar, any kind of grilled meats, sandwich bar, yogurt, fruit etc. Save the pizza & ice cream for finals week. Don't drink like a fish. Believe it or not, if you drink less, you might do better in school.
You really cannot go wrong with Optimum Nutrition Gold Standard whey. It's affordable & high quality. I am generally a big fan of MusclePharm, but they're in the middle of a lawsuit regarding fillers in their proteins. Some of their products tested to contain around 1/3 of the advertised protein content. Go to Costco, they usually have cheap 5lb bags of basic whey protein.
J_BergIs there a good protein powder/supplement that sticks out
avoid "whey concentrate" and go for isolate. For me, the concentrate made me bloated and gassy. Besides that listen to what the more experienced guys say about protein and routines. I just feel confident talking about diet
louie.miragsavoid "whey concentrate" and go for isolate. For me, the concentrate made me bloated and gassy. Besides that listen to what the more experienced guys say about protein and routines. I just feel confident talking about diet
I'm just going to throw my two cents in. Whey concentrate and isolate are pretty much the same thing. One's just purified more. Whey concentrate contains way more lactose so that's a reason you may be getting gassy. Concentrates contain more health promoting compounds but has less protein per grams and isolate has less compounds but more protein per serves.
There's two types of protein you should buy. Whey and casein. When buying any protein look at the ingredients, the less ingredients the better. And look at how pure it is. You want a protein that is atleast 80% pure. Casein on the other hand is the shit. Drink this before you go to bed every night and it will slowly help with muscle growth and you'll wake up more refreshed. Also avoid protein made from soy.
The most important thing however to get your diet right. You don't even need powder if you're eating enough protein a day. Complex carbs before a workout and eat enough food.
Some proteins I recomond are gold standard whey and true nutrition whey. Gold standard is pretty expensive but its amazing. True nutrition is a pretty bland company and they don't market their products like others do so they cna keep their costs low. Avoid syntha six. It may taste like milkshakes but its only 50% pure and its not worth your money.
PS I quoted this post because I couldnt find the original.
J_BergIs there a good protein powder/supplement that sticks out
louie.miragsavoid "whey concentrate" and go for isolate. For me, the concentrate made me bloated and gassy. Besides that listen to what the more experienced guys say about protein and routines. I just feel confident talking about diet
Isolate is prohibitably expensive for most.
Dymatize elite is about $20-25 cheaper than ON 100% WHEY ten pound bags,.
But honestly, if you are at all relying on supplements for results, especially as a beginner, you're gonna see very subpar results. It's easy to get good food at dining halls as long as you aren't a moron and get pizza and burgers instead of chicken and rice and veggies haha.
But hey, live a little. It's college. Freshman year you should be trying new things and figuring out where your limits are with alcohol, sleep, and drugs. Enjoy it. It goes by too damn quick.
S.J.WThe most important thing however to get your diet right. You don't even need powder if you're eating enough protein a day. Complex carbs before a workout and eat enough food.
I'd counter that it's pretty important to supplement high glycemic, fast digesting carbs immediately after a workout. During rigorous resistance training for 60-90 minutes, you are depleting between 60-75% of the glycogen stores in your muscles. Even moderate resistance training lasting 15-20 minutes is depleting close to 30% of the glycogen in your muscles. High-glycemic carbs rapidly replenish glycogen to expedite the recovery process. In addition, they'll spike insulin immediately after working out, acting essentially as a transmitter for amino acids, creatine, and protein to enter directly into the blood stream.
The most popular broscience trick for this is to pop a handful of gummy bears immediately after working out, but other high gylcemic carbs like white rice and instant oatmeal will accomplish the same thing. A protein shake rich in high-glycemic carbs would be the be-all-end-all of post workout nutrition.
S.J.WI'm just going to throw my two cents in. Whey concentrate and isolate are pretty much the same thing. One's just purified more. Whey concentrate contains way more lactose so that's a reason you may be getting gassy. Concentrates contain more health promoting compounds but has less protein per grams and isolate has less compounds but more protein per serves.
There's two types of protein you should buy. Whey and casein. When buying any protein look at the ingredients, the less ingredients the better. And look at how pure it is. You want a protein that is atleast 80% pure. Casein on the other hand is the shit. Drink this before you go to bed every night and it will slowly help with muscle growth and you'll wake up more refreshed. Also avoid protein made from soy.
The most important thing however to get your diet right. You don't even need powder if you're eating enough protein a day. Complex carbs before a workout and eat enough food.
Some proteins I recomond are gold standard whey and true nutrition whey. Gold standard is pretty expensive but its amazing. True nutrition is a pretty bland company and they don't market their products like others do so they cna keep their costs low. Avoid syntha six. It may taste like milkshakes but its only 50% pure and its not worth your money.
PS I quoted this post because I couldnt find the original.
yeah the whey isolate being more broken down (no lactose) for me was way more beneficial. I used to use casein until I researched it. So many potential negative health effects from it I figured it is not worth it.
louie.miragsyeah the whey isolate being more broken down (no lactose) for me was way more beneficial. I used to use casein until I researched it. So many potential negative health effects from it I figured it is not worth it.
like cali said, if youre relying on a protein supplement i doubt youll see much results at all. Diet, Diet, Diet, i cannot stress that enough. 80% of the kids i see in the gym between the ages of 15-20 usually dont eat enough and always seem to wonder why they arent packing on any muscle. Youre at an age where your test levels are peaking, take advantage of this. HIt up the dining hall for breakfast get a couple omelettes, crush some oatmeal with that. Lunch whatever meats the dining hall has and get some potatoes too and some greens, and basically the same thing for dinner. Look into a digestive enzyme as well, thats a supplement i find not many people really even know about. The protein powder personally i think is a waste of money, stick to some classic creatine mono, get some l-arginine, beta-alanine, and agamite youll thank me later.
JayDopelike cali said, if youre relying on a protein supplement i doubt youll see much results at all. Diet, Diet, Diet, i cannot stress that enough. 80% of the kids i see in the gym between the ages of 15-20 usually dont eat enough and always seem to wonder why they arent packing on any muscle. Youre at an age where your test levels are peaking, take advantage of this. HIt up the dining hall for breakfast get a couple omelettes, crush some oatmeal with that. Lunch whatever meats the dining hall has and get some potatoes too and some greens, and basically the same thing for dinner. Look into a digestive enzyme as well, thats a supplement i find not many people really even know about. The protein powder personally i think is a waste of money, stick to some classic creatine mono, get some l-arginine, beta-alanine, and agamite youll thank me later.
I usually add on a random "fun" $20ish supp with every other supplement order and this time I grabbed some l-argine. Really, really terrible taste, but absolutely delightful pumps and boners.
californiagrownI usually add on a random "fun" $20ish supp with every other supplement order and this time I grabbed some l-argine. Really, really terrible taste, but absolutely delightful pumps and boners.
haha true that man, i would normally get the capsules from a local pharmacy or something, CVS usually has a buy 1 get 1 half off deal. The supplement industry is just so saturated with bullshit brands now a days, i like to stick to the classics like creatine, my diet is full of protein from animal sources so its super bioavailable to my body, once in a blue moon ill make a shake but its not a staple to my diet.
californiagrownI usually add on a random "fun" $20ish supp with every other supplement order and this time I grabbed some l-argine. Really, really terrible taste, but absolutely delightful pumps and boners.
Alright so kinda collecting things from each of you, it big but healthy meals, lift and run, don't (?) use protein and whats this other l arginine supplement youre talking about
JayDopelike cali said, if youre relying on a protein supplement i doubt youll see much results at all. Diet, Diet, Diet, i cannot stress that enough. 80% of the kids i see in the gym between the ages of 15-20 usually dont eat enough and always seem to wonder why they arent packing on any muscle. Youre at an age where your test levels are peaking, take advantage of this. HIt up the dining hall for breakfast get a couple omelettes, crush some oatmeal with that. Lunch whatever meats the dining hall has and get some potatoes too and some greens, and basically the same thing for dinner. Look into a digestive enzyme as well, thats a supplement i find not many people really even know about. The protein powder personally i think is a waste of money, stick to some classic creatine mono, get some l-arginine, beta-alanine, and agamite youll thank me later.
The last three products as well as the digestive enzyme, what do those help with
J_BergAlright so kinda collecting things from each of you, it big but healthy meals, lift and run, don't (?) use protein and whats this other l arginine supplement youre talking about
Just get your diet in order. Don't waste money on supplements yet.
If you want to waste money on supps, I'd suggest a protein powder... But don't expect it to make up for a less than on point diet.
I treat most supps, other than protein, like recreational drugs. I do them cause their fun. If money is tight, stay away from them.
Get your diet in order. We don't know what you look like or what your genetics are, or what your history is so we cant give you specific diet advice, or a plan.
You know what food is healthy. Eat it. If you aren't gaining muscle, eat more of it. If you are gaining too much fat, eat less of it.
Follow any work out plan consistently, work hard, and you'll see results. But, don't neglect the fact that you are now a freshman in college. It's time to party buddy!
californiagrownJust get your diet in order. Don't waste money on supplements yet.
If you want to waste money on supps, I'd suggest a protein powder... But don't expect it to make up for a less than on point diet.
I treat most supps, other than protein, like recreational drugs. I do them cause their fun. If money is tight, stay away from them.
Get your diet in order. We don't know what you look like or what your genetics are, or what your history is so we cant give you specific diet advice, or a plan.
You know what food is healthy. Eat it. If you aren't gaining muscle, eat more of it. If you are gaining too much fat, eat less of it.
Follow any work out plan consistently, work hard, and you'll see results. But, don't neglect the fact that you are now a freshman in college. It's time to party buddy!
hell yeah. just trying to level out the amount of beer I already drink hahah. Thanks for the input. Exactly what I wanted!
Slow steady state cardio is the best thing I ever did for my lifting and physique. All this 'it will kill your gains' is just a bunch of people being lazy. I do 2-3 slower runs a week now on my off days or upper body strength days. One at 30-60 minutes, one at 60-90 minutes, and maybe another 20-30 min one; all at 120-140bmp (zone 2 for me). Not only do these help burn fat, but they have really helped bump up my cardio health. This morning my resting heart rate was 42 bpm. Out side of being overall 'healthier' the benefits of good cardio health allow your body to recover faster. This means more volume and intensity in your strength training, thus you get stronger. If running is painful hop on a bike. I used to be that ass hole who only did sprints and quipped the 'running breads cowardice' bullshit. The reality is slow steady state cardio is the best thing I ever did for my strength training.
louie.miragsMy tip is to avoid the bullshit as much as possible. People get fat at college because they have unlimited access to fried foods, dessert and beer. Attempt to not drink 5 days a week. avoid the fried foods and the pizza. Eat more natural. Instead of the burger and fries, go for the chicken and whatever veggie is offered.
This is the reality of it. Try and have a handful of good healthy greens with every meal, and avoid the fat saturated meat. It is easier if you cook your self but that is not a reality for many freshman due to living in dorms or frats.
J_BergIs there a good protein powder/supplement that sticks out
No. There is not. It is a supplement. It accounts for maybe 5% of how your diet works. I would still get in the habit of a whey protein shake for your work outs due to the nutrient timing benefits (1/3 during, 2/3 immediately following). Don't worry about it to much however. Just go on Amazon and find the cheapest/volume whey protein powder they have. Also consume some real simple carbs with and following your weight training (gatorade/powerade are great). Aside from these two, add creatine if you want, and maybe some casein powder for night time meals if you can afford it. Keep in mind however you are a college student and don't need to be spending the farm on silly supplements. They really don't do much. For a 'pre-workout' just drink a cup of coffee.
BenWhitWalk to class. Don't take the shuttle, don't drive. Lift/cardio 5 days a week. In reality, you can do both everyday. You'll have a lot of free time at school. I found myself in the gym twice a day a few days a week because I had so much free time. Sometimes, It just a matter of hopping on the stationary bike for an hour in the morning then lifting after class.
It might not be your thing, but look up your local crossfit gym. They often have student discounts that make it very affordable, and if you just show up everyday, you'll be in fine shape (and you won't have to think up workouts on your own). Different strokes for different folks, but it's an option.
Eating at college is tough. Dining halls aren't always that great. Hit up the salad bar, any kind of grilled meats, sandwich bar, yogurt, fruit etc. Save the pizza & ice cream for finals week. Don't drink like a fish. Believe it or not, if you drink less, you might do better in school.
You really cannot go wrong with Optimum Nutrition Gold Standard whey. It's affordable & high quality. I am generally a big fan of MusclePharm, but they're in the middle of a lawsuit regarding fillers in their proteins. Some of their products tested to contain around 1/3 of the advertised protein content. Go to Costco, they usually have cheap 5lb bags of basic whey protein.
Aside from the Crossfit thing this is great advice. If you school has a gym use that one. budgets are tight in college and CF gyms are expensive as fuck. I'd also take at least one complete rest day a week.
S.J.WI'm just going to throw my two cents in. Whey concentrate and isolate are pretty much the same thing. One's just purified more. Whey concentrate contains way more lactose so that's a reason you may be getting gassy. Concentrates contain more health promoting compounds but has less protein per grams and isolate has less compounds but more protein per serves.
There's two types of protein you should buy. Whey and casein. When buying any protein look at the ingredients, the less ingredients the better. And look at how pure it is. You want a protein that is atleast 80% pure. Casein on the other hand is the shit. Drink this before you go to bed every night and it will slowly help with muscle growth and you'll wake up more refreshed. Also avoid protein made from soy.
Good info.
BenWhitI'd counter that it's pretty important to supplement high glycemic, fast digesting carbs immediately after a workout
Gatorade! and not that sugar free bullshit.
JayDopelike cali said, if youre relying on a protein supplement i doubt youll see much results at all. Diet, Diet, Diet, i cannot stress that enough. 80% of the kids i see in the gym between the ages of 15-20 usually dont eat enough and always seem to wonder why they arent packing on any muscle. Youre at an age where your test levels are peaking, take advantage of this. HIt up the dining hall for breakfast get a couple omelettes, crush some oatmeal with that. Lunch whatever meats the dining hall has and get some potatoes too and some greens, and basically the same thing for dinner. Look into a digestive enzyme as well, thats a supplement i find not many people really even know about. The protein powder personally i think is a waste of money, stick to some classic creatine mono, get some l-arginine, beta-alanine, and agamite youll thank me later.
Good advice, but most protein powder will have that shit in it. Plus provides a decent source of low fat protein for digesting immediately following weight training.
DlCKI LOVE THIS STUFF! Mix it with skim/almond milk and a tablespoon of peanut butter, pure heaven when your on a strict diet
californiagrownLook on the brightside- when you do get back in the gym, all the muscle you lost comes back on super quick, and you can usually use that momentum to gain even more just as quick
Thanks for the spirit lift, I've been really pissed off for the past month because I literally can't do anything. This is the longest break in 3 years for me so I've never really had that muscle recovery period you're talking about, I'm looking forward to it though.
.AR6rider.I never really understood lifting to failure either. Then again, I always go to the gym alone, so failure for me would cause an injury in a hurry. Maybe someone else can chime in.
californiagrownAre you lactose intolerant? Vegan? Stomach issues with WHEY and cassein?
Why do you pay a bunch more for soy?
its not soy!! You didnt read the label did you?
How is it a bunch more???? its actually a lot cheaper for what your getting. Gold standard whey is more per ounce than this stuff.
Rice, hemp, and pea protein is just as effective as whey and casein but without the fat and digestive inflammation. Basically all of the benefits without any of the side effects plus a bunch of added aminos, vitamins, and minerals.
DlCKits not soy!! You didnt read the label did you?
How is it a bunch more???? its actually a lot cheaper for what your getting. Gold standard whey is more per ounce than this stuff.
Rice, hemp, and pea protein is just as effective as whey and casein but without the fat and digestive inflammation. Basically all of the benefits without any of the side effects plus a bunch of added aminos, vitamins, and minerals.
All of MRMs products are superior imo
It's significantly more expensive per gram of protein.
So you have trouble digesting WHEY and casein? That's the only benefit of it as far as I can see. Which is a big, big benefit to certain people.
californiagrownIt's significantly more expensive per gram of protein.
So you have trouble digesting WHEY and casein? That's the only benefit of it as far as I can see. Which is a big, big benefit to certain people.
its $12.38/lb for mrm organic veggie protein (22g of protein per 38g scoop) vs $14.49/lb for gold standard whey protein (24g of protein per 30g scoop).
with the veggie protein you also get the benefits of omega 3,6, and 9. You dont get that with whey.
Its cheaper.... Its healthier......
I dont have trouble digesting either, im just choosing the superior product. If you want to reduce systematic inflammation, try veggie protein.
DlCKwith the veggie protein you also get the benefits of omega 3,6, and 9. You dont get that with whey.
those fats are not hard to come by though a decent diet. Very few people need more fat in their lives. It is also not desirable to consume fat while working out or immediately following it.
The purpose of whey protein shakes is to have a quick digesting protein intake immediately following weight training.
Generally, you want to consume protein throughout the day (for me it is 30gr 6 times a day on training days) and time your carbs around your training and keep most of your fat consumption away from your training time.
DlCKits $12.38/lb for mrm organic veggie protein (22g of protein per 38g scoop) vs $14.49/lb for gold standard whey protein (24g of protein per 30g scoop).
with the veggie protein you also get the benefits of omega 3,6, and 9. You dont get that with whey.
Its cheaper.... Its healthier......
I dont have trouble digesting either, im just choosing the superior product. If you want to reduce systematic inflammation, try veggie protein.
wrong again dude.
How is less protein in almost a quarter larger scoop a better value?
DlCKits $12.38/lb for mrm organic veggie protein (22g of protein per 38g scoop) vs $14.49/lb for gold standard whey protein (24g of protein per 30g scoop).
with the veggie protein you also get the benefits of omega 3,6, and 9. You dont get that with whey.
Its cheaper.... Its healthier......
I dont have trouble digesting either, im just choosing the superior product. If you want to reduce systematic inflammation, try veggie protein.
wrong again dude.
Haha. You're thinking small my man. The 10 lb bag of ON is going to be less than $1/serving... And that serving gives you 2 more grams of protein per serving. I'm guessing there is no bulk packaging of that veggie powder?
Anywhoo, why are you so defensive and mean? There is absolutely a need for veggie protein, its just a very limited market. Mellow out lol.
californiagrownHaha. You're thinking small my man. The 10 lb bag of ON is going to be less than $1/serving... And that serving gives you 2 more grams of protein per serving. I'm guessing there is no bulk packaging of that veggie powder?
Anywhoo, why are you so defensive and mean? There is absolutely a need for veggie protein, its just a very limited market. Mellow out lol.
Im not a big fan of supplements in general. A good diet is good enough in most cases. I use it as a 4thmeal/post workout and ive never had any negative side effects. The ingredient list is a lot better than most protein powders and will always be easier for your digestive tract regardless of whether or not you are lactose.
You may have never heard of pea protein supplements before, or perhaps you've heard the farce that pea is an incomplete protein. If you didn't bother to take the plunge and give peas a chance, then now's the time. It turns out that the humble pea is a power-packed veggie protein source that's worth your attention, especially if you have specific food allergies or sensitivities.
If you exercise on a regular basis, pea protein helps provide both a pre-workout energy boost and improved post-workout muscle recovery. It has a complete array of amino acids, including high levels of branched-chain amino acids (BCAAs).
While its amino acid profile is similar to whey protein, pea is particularly high in arginine, lysine, and phenylalanine. Its well-balanced profile fulfills the essential amino acid requirements outlined by the World Health Organization for adults.
PEAS, PLEASE!
I suffer from food allergies and am sensitive to commercial pasteurized dairy and eggs, so I gave pea protein a try last year when I had numerous "What the heck am I gonna eat?" moments. Pea protein is not a major allergen. It is a safe alternative for people with allergies to milk and milk products, who must avoid casein or whey proteins, for people with lactose intolerance, and for vegetarians with soy allergies. It's a safe option for people who cannot tolerate animal-based protein powder mixtures.
When I work with personal training clients who haven't taken a food allergy test, I suggest rotating and mixing up protein sources as part of their meal plan to play it safe. Many people assume that all non-soy plant foods are completely devoid of at least one essential amino acid.
The truth is that all plant proteins have some of every essential amino acid. It is now well known that the liver stores various essential amino acids, so it's not necessarily essential to combine different protein sources at each meal.
If you are worried about the taste of pea protein, don't be. It just needs a little extra flavor. People add cream and sugar to coffee, right? I add Xylitol or organic pitted dates to my pea protein to make it a little sweeter. Try extras like raw coconut flakes, chia seeds, fruits, veggies and avocado. It's delicious!
PEA PERKS
Unlike popular whey protein powders, pea protein digests easily since it contains absolutely no lactose or glutens. That means no bloating! Many "healthy" foods lead to bloating, which is a common food allergy symptom.
Pea protein may aid in weight loss by possibly lowering ghrelin levels. Ghrelin is a substance secreted by the stomach that signals the brain to stimulate the sensation of hunger. Ghrelin levels tend to rise within a certain time period after consumption of a meal in anticipation of the next meal, thus signaling hunger.
Pea protein slows this process by forming a greater number of peptides, thus delaying gastric emptying, lowering ghrelin levels, and sustaining satiety for longer periods of time.
Unlike whey, pea protein is naturally cholesterol and fat free. Pea is also free of animal protein and soy proteins. It is considered a "greener" product than animal-based whey.
Pea protein is generally more concentrated than whey. It contains 25 grams of protein per 30 gram scoop, while many whey proteins contain 23 or so grams of protein.
As with any protein powder, since it is a dehydrated food, it is important to blend it for about 3-5 minutes to properly hydrate.
Even if you don't have issues with whey or casein protein, pea protein can complement your current plan. Rotate back and forth between protein powders to get a good balance.
cobra_commanderthose fats are not hard to come by though a decent diet. Very few people need more fat in their lives. It is also not desirable to consume fat while working out or immediately following it.
The purpose of whey protein shakes is to have a quick digesting protein intake immediately following weight training.
Generally, you want to consume protein throughout the day (for me it is 30gr 6 times a day on training days) and time your carbs around your training and keep most of your fat consumption away from your training time.
Almost everyone needs more healthy fat in their lives but they need less fat overall.
DlCKIm not a big fan of supplements in general. A good diet is good enough in most cases. I use it as a 4thmeal/post workout and ive never had any negative side effects. The ingredient list is a lot better than most protein powders and will always be easier for your digestive tract regardless of whether or not you are lactose.
You may have never heard of pea protein supplements before, or perhaps you've heard the farce that pea is an incomplete protein. If you didn't bother to take the plunge and give peas a chance, then now's the time. It turns out that the humble pea is a power-packed veggie protein source that's worth your attention, especially if you have specific food allergies or sensitivities.
If you exercise on a regular basis, pea protein helps provide both a pre-workout energy boost and improved post-workout muscle recovery. It has a complete array of amino acids, including high levels of branched-chain amino acids (BCAAs).
While its amino acid profile is similar to whey protein, pea is particularly high in arginine, lysine, and phenylalanine. Its well-balanced profile fulfills the essential amino acid requirements outlined by the World Health Organization for adults.
PEAS, PLEASE!
I suffer from food allergies and am sensitive to commercial pasteurized dairy and eggs, so I gave pea protein a try last year when I had numerous "What the heck am I gonna eat?" moments. Pea protein is not a major allergen. It is a safe alternative for people with allergies to milk and milk products, who must avoid casein or whey proteins, for people with lactose intolerance, and for vegetarians with soy allergies. It's a safe option for people who cannot tolerate animal-based protein powder mixtures.
When I work with personal training clients who haven't taken a food allergy test, I suggest rotating and mixing up protein sources as part of their meal plan to play it safe. Many people assume that all non-soy plant foods are completely devoid of at least one essential amino acid.
The truth is that all plant proteins have some of every essential amino acid. It is now well known that the liver stores various essential amino acids, so it's not necessarily essential to combine different protein sources at each meal.
If you are worried about the taste of pea protein, don't be. It just needs a little extra flavor. People add cream and sugar to coffee, right? I add Xylitol or organic pitted dates to my pea protein to make it a little sweeter. Try extras like raw coconut flakes, chia seeds, fruits, veggies and avocado. It's delicious!
PEA PERKS
Unlike popular whey protein powders, pea protein digests easily since it contains absolutely no lactose or glutens. That means no bloating! Many "healthy" foods lead to bloating, which is a common food allergy symptom.
Pea protein may aid in weight loss by possibly lowering ghrelin levels. Ghrelin is a substance secreted by the stomach that signals the brain to stimulate the sensation of hunger. Ghrelin levels tend to rise within a certain time period after consumption of a meal in anticipation of the next meal, thus signaling hunger.
Pea protein slows this process by forming a greater number of peptides, thus delaying gastric emptying, lowering ghrelin levels, and sustaining satiety for longer periods of time.
Unlike whey, pea protein is naturally cholesterol and fat free. Pea is also free of animal protein and soy proteins. It is considered a "greener" product than animal-based whey.
Pea protein is generally more concentrated than whey. It contains 25 grams of protein per 30 gram scoop, while many whey proteins contain 23 or so grams of protein.
As with any protein powder, since it is a dehydrated food, it is important to blend it for about 3-5 minutes to properly hydrate.
Even if you don't have issues with whey or casein protein, pea protein can complement your current plan. Rotate back and forth between protein powders to get a good balance.
There are a lot of reasons turning me off to pea protein in the above copy paste. For example the powder increases satiety- not good for someone trying to put on muscle. Another one, conflicting information about the protein density between the above claims, and your earlier post. Additionally, most people have no issues digesting whey and casein, so pea protein is solving a problem that doesnt exist.
It seems like a great product for those that have issues with whey and casein though.
DlCKAlmost everyone needs more healthy fat in their lives but they need less fat overall.
Total fat is more important than healthy/unhealthy ratio.
Healthy fat is pretty easy to get if you give 2 fucks about your diet (eat fish, nuts, cook with olive oil, keep meat on the lean side, avocados, peanut butter, nut butter).
californiagrownI'd be interested in any studies talking about this and the degree to which it actually has an effect.
"Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities."
DlCK"Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities."
californiagrownI didnt know so many people where lactose intolerant. Id be interested to know to what level their intolerance is.
it varies a lot by your location/culture i believe. i remember seeing some breakout by country and it was crazy how some areas almost the entire population is lactose intolerant.
here's a crappy graphic showing how the rich white folk love their milks
californiagrownAnd just read the first one... A I can say is, common man, you're better than that. Zero science, lots of opinion, lots of broscience hearsay.
californiagrownFYI the china study is on par with The Onion for scientific standards lol.
I only read the last article you linked, and there are a few things:
Pesticides are likely to be more prevalent in veggie protein than dairy protein for very obvious reasons.
IGF-1 is a hormone conducive to muscle growth and is less carcinogenic than a nicelly seared piece of free range chicken breast.
I didnt know so many people where lactose intolerant. Id be interested to know to what level their intolerance is.
californiagrownAnd just read the first one... A I can say is, common man, you're better than that. Zero science, lots of opinion, lots of broscience hearsay.
Do you know what the Physicians Committee is? You sound silly arguing credible sources and years of research.
pesticides...???
Health Concerns about Dairy Products
Many Americans, including some vegetarians, still consume substantial amounts of dairy products—and government policies still promote them—despite scientific evidence that questions their health benefits and indicates their potential health risks.
Bone Health
Calcium is an important mineral that helps to keep bones strong. Our bones are constantly remodeling, meaning the body takes small amounts of calcium from the bones and replaces it with new calcium. Therefore, it is essential to have enough calcium so that the body doesn't decrease bone density in this remodeling process. Though calcium is necessary for ensuring bone health, the actual benefits of calcium intake do not exist after consumption passes a certain threshold. Consuming more than approximately 600 milligrams per day—easily achieved without dairy products or calcium supplements—does not improve bone integrity.1
dairy-products-and-health
Clinical research shows that dairy products have little or no benefit for bones. A 2005 review published in Pediatrics showed that milk consumption does not improve bone integrity in children.2 In a more recent study, researchers tracked the diets, physical activity, and stress fracture incidences of adolescent girls for seven years, and concluded that dairy products and calcium do not prevent stress fractures in adolescent girls.3 Similarly, the Harvard Nurses' Health Study, which followed more than 72,000 women for 18 years, showed no protective effect of increased milk consumption on fracture risk.1
It is possible to decrease the risk of osteoporosis by reducing sodium intake in the diet,4,5 increasing intake of fruits and vegetables,5,6 and ensuring adequate calcium intake from plant foods such as kale, broccoli, and other leafy green vegetables and beans. You can also use calcium-fortified products such as breakfast cereals and juices. Soybeans and fortified orange juice are two examples of products which provide about the same amount of calcium per serving as milk or other dairy products.7
Exercise is one of the most effective ways to increase bone density and decrease the risk of osteoporosis,8,9 and its benefits have been observed in studies of both children and adults.8,10-11
Individuals often drink milk in order to obtain vitamin D in their diets, unaware that they can receive vitamin D through other sources. Without vitamin D, only 10-15 percent of dietary calcium is absorbed.12
The best natural source of vitamin D is sunlight. Five to 15 minutes of sun exposure to the arms and legs or the hands, face, and arms can be enough to meet the body's requirements for vitamin D, depending on the individual's skin tone.13 Darker skin requires longer exposure to the sun in order to obtain adequate levels of vitamin D. In colder climates during the winter months the sun may not be able to provide adequate vitamin D. During this time the diet must be able to provide vitamin D.
Few foods naturally contain vitamin D, and no dairy products naturally contain this vitamin. Therefore, fortified cereals, grains, bread, orange juice, and soy or rice milk exist as options for providing vitamin D through the diet.14 Supplements are also available.
dairy-health-risks
Fat Content and Cardiovascular Disease
Dairy products—including cheese, ice cream, milk, butter, and yogurt—contribute significant amounts of cholesterol and saturated fat to the diet.15 Diets high in fat and especially in saturated fat can increase the risk of heart disease and can cause other serious health problems.
A low-fat, plant-based diet that eliminates dairy products, in combination with exercise, smoking cessation, and stress management, can not only prevent heart disease, but may also reverse it.16,17
Dairy and Cancer
Consumption of dairy products has also been linked to higher risk for various cancers, especially to cancers of the reproductive system. Most significantly, dairy product consumption has been linked to increased risk for prostate18-20 and breast cancers.21
The danger of dairy product consumption as it relates to prostate and breast cancers is most likely related to increases in insulin-like growth factor (IGF-1), which is found in cow's milk.22 Consumption of milk and dairy products on a regular basis has been shown to increase circulating levels of IGF-1.23,24 Perhaps the most convincing association between IGF-1 levels and cancer risk is seen in studies of prostate cancer. Case-control studies in diverse populations have shown a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.25 One study showed that men with the highest levels of IGF-1 had more than four times the risk of prostate cancer, compared with those who had the lowest levels.26 In the Physicians Health Study, tracking 21,660 participants for 28 years, researchers found an increased risk of prostate cancer for those who consumed ≥2.5 servings of dairy products per day as compared with those who consumed ≤0.5 servings a day.19 This study, which is supported by other findings,27,28 also shows that prostate cancer risk was elevated with increased consumption of low-fat milk, suggesting that too much dairy calcium, and not just the fat associated with dairy products, could be a potential threat to prostate health.
In addition to increased levels of IGF-1, estrogen metabolites are considered risk factors for cancers of the reproductive system, including cancers of the breasts, ovaries, and prostate. These metabolites can affect cellular proliferation such that cells grow rapidly and aberrantly,29 which can lead to cancer growth. Consumption of milk and dairy products contributes to the majority (60-70 percent) of estrogen intake in the human diet.
In a large study including 1,893 women from the Life After Cancer Epidemiology Study who had been diagnosed with early-stage invasive breast cancer, higher amounts of high-fat dairy product consumption were associated with higher mortality rates. As little as 0.5 servings a day increased risk significantly. This is probably due to the fact that estrogenic hormones reside primarily in fat, making the concern most pronounced for consumption of high-fat dairy products.
The consumption of dairy products may also contribute to development of ovarian cancer. The relation between dairy products and ovarian cancer may be caused by the breakdown of the milk sugar lactose into galactose, a sugar which may be toxic to ovarian cells.30 In a study conducted in Sweden, consumption of lactose and dairy products was positively linked to ovarian cancer.31 A similar study, the Iowa Women's Health Study, found that women who consumed more than one glass of milk per day had a 73 percent greater chance of developing ovarian cancer than women who drank less than one glass per day.32
dairy-and-cancer
Lactose Intolerance
Lactose intolerance is common among many populations, affecting approximately 95 percent of Asian-Americans, 74 percent of Native Americans, 70 percent of African-Americans, 53 percent of Mexican-Americans, and 15 percent of Caucasians.33 Symptoms, which include gastrointestinal distress, diarrhea, and flatulence, occur because these individuals do not have the enzyme lactase to digest the milk sugar lactose. When digested, the breakdown products of lactose are two simple sugars: glucose and galactose. Nursing children have active enzymes that break down galactose, but as we age, many of us lose much of this capacity.34 Due to the common nature of this condition, and in order to avoid these uncomfortable side effects, milk consumption is not recommended.
Dairy Contaminants
Milk contains contaminants that range from hormones to pesticides. Milk naturally contains hormones and growth factors produced within a cow's body. In addition, synthetic hormones such as recombinant bovine growth hormone are commonly used in cows to increase the production of milk.35 Once introduced into the human body, these hormones may affect normal hormonal function.
When treating cows for conditions such as mastitis, or inflammation, of the mammary glands, antibiotics are used, and traces of these antibiotics have occasionally been found in samples of milk and dairy products. This treatment is used frequently, because mastitis is a very common condition in cows, due to dairy product practices which have cows producing more milk than nature intended.
Pesticides, polychlorinated biphenyls (PCBs), and dioxins are other examples of contaminants found in milk. Dairy products contribute to one-fourth to one-half of the dietary intake of total dioxins.36 All of these toxins do not readily leave the body and can eventually build to harmful levels that may affect the immune, reproductive, and the central nervous systems. Moreover, PCBs and dioxins have also been linked to cancer.37
Other contaminants often introduced during processing of milk products include melamine, often found in plastics, which negatively affects the kidneys and urinary tract due to their high nitrogen content,38 and carcinogenic toxins including aflatoxins. These are additionally dangerous because they are not destroyed in pasteurization.39
Milk Proteins and Diabetes
Insulin-dependent (type 1 or childhood-onset) diabetes is linked to consumption of dairy products in infancy.40 A 2001 Finnish study of 3,000 infants with genetically increased risk for developing diabetes showed that early introduction of cow's milk increased susceptibility to type 1 diabetes.41 In addition, the American Academy of Pediatrics observed up to a 30 percent reduction in the incidence of type 1 diabetes in infants who avoid exposure to cow's milk protein for at least the first three months of their lives.42
Health Concerns about Milk for Children and Infants
Milk proteins, milk sugar, fat, and saturated fat in dairy products pose health risks for children and encourage the development of obesity, diabetes, and heart disease. While low-fat milk is often recommended for decreasing obesity risk, a study published in the Archives of Disease in Childhood showed that children who drank 1 percent or skim milk, compared with those who drank full-fat milk, were not any less likely to be obese.43 Moreover, a current meta-analysis found no support for the argument that increasing dairy product intake will decrease body fat and weight over the long term (>1 year).44
For infants, the consumption of cow's milk is not recommended. The American Academy of Pediatrics recommends that infants below 1 year of age not be given whole cow's milk,45 as iron deficiency is more likely due to the low amount of iron found in cow's milk as compared with human breast milk.46 Colic is an additional concern with milk consumption. Up to 28 percent of infants suffer from colic during the first month of life.47 Pediatricians learned long ago that cow's milk was often the reason. We now know that breastfeeding mothers can have colicky babies if the mothers consume cow's milk. The cow's antibodies can pass through the mother's bloodstream, into her breast milk, and to the baby.48,49
Additionally, food allergies appear to be common results of cow's milk consumption, particularly in children.50,51 Cow's milk consumption has also been linked to chronic constipation in children.52
Conclusions
Milk and dairy products are not necessary in the diet and can, in fact, be harmful to health. It is best to consume a healthful diet of grains, fruits, vegetables, legumes, and fortified foods including cereals and juices. These nutrient-dense foods can help you meet your calcium, potassium, riboflavin, and vitamin D requirements with ease—and without facing the health risks associated with dairy product consumption.
References
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2. Lanou AJ, Berkow SE, Barnard ND. Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics. 2005;115:736–743.
3. Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, calcium, and dairy intakes and stress fractures among female adolescents. Arch Pediatr Adolesc Med. 2012;166:595-600.
4. Reid DM, New SA. Nutritional influences on bone mass. Proceed Nutr Soc. 1997;56:977–987.
5. Lin P, Ginty F, Appel L, et al. The DASH diet and sodium reduction improve markers of bone turnover and calcium metabolism in adults. J Nutr. 2001;133:3130–3136.
6. Tucker KL, Hannan MR, Chen H, Cupples LA, Wilson PWF, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69:727–736.
7. National Institutes of Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. Calcium and Vitamin D: Important at Every Age. Available at: http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/. Accessed September 24, 2013.
8. Prince R, Devine A, Dick I, et al. The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. J Bone Miner Res. 1995;10:1068–1075.
9. Going S, Lohman T, Houtkooper L, et al. Effects of exercise on bone mineral density in calcium-replete postmenopausal women with and without hormone replacement therapy. Osteoporos Int. 2003;14:637–643.
10. Lunt M, Masaryk P, Scheidt-Nave C, et al. The effects of lifestyle, dietary dairy intake and diabetes on bone density and vertebral deformity prevalence: the EVOS study. Osteoporos Int. 2001;12:688–698.
11. Lloyd T, Beck TJ, Lin HM, et al. Modifiable determinants of bone status in young women. Bone. 2002;30:416–421.
12. Holick MF, Garabedian M. Vitamin D: photobiology, metabolism, mechanism of action, and clinical applications. In: Favus MJ, ed. Primer on the Metabolic Bone Diseases and Disorders of Mineral Metabolism. 6th ed. Washington, DC: American Society for Bone and Mineral Research; 2006:129-137.
13. Holick M. The vitamin D epidemic and its health consequences. J Nutr. 2005;135:2739S–2748S.
14. Zhang R, Naughton D. Vitamin D in health and disease: current perspectives. Nutr J. 2010;9:65.
15. Warensjo E, Jansson JH, Berglund L, et al. Estimated intake of milk fat is negatively associated with cardiovascular risk factors and does not increase the risk of a first acute myocardial infarction. Br J Nutr. 2004;91:635–642.
16. Szeto YT, Kwok TC, Benzie IF. Effects of a long-term vegetarian diet on biomarkers of antioxidants status and cardiovascular disease risk. Nutrition. 2004;20:863–866.
17. Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet. 1990;336:129–133.
18. Qin L, Xu J, Wang P, Tong J, Hoshi K. Milk consumption is a risk factor for prostate cancer in Western countries: evidence from cohort studies. Asia Pac J Clin Nutr. 2007;16:467–476.
19. Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. J Nutr. 2013;143:189-196.
20. Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians' Health Study. Am J Clin Nutr. 2001;74:549-554.
21. Kroenke CH, Kwan ML, Sweeney C, Castillo A, Caan Bette J. High-and low-fat dairy intake, recurrence, and mortality after breast cancer diagnosis. J Natl Cancer Inst. 2013;105:616-623.
22. Voskuil DW, Vrieling A, van't Veer LJ, Kampman E, Rookus MA. The insulin-like growth factor system in cancer prevention: potential of dietary intervention strategies. Cancer Epidemiol Biomarkers Prev. 2005;14:195–203.
23. Cadogan J, Eastell R, Jones N, Barker ME. Milk intake and bone mineral acquisition in adolescent girls: randomised, controlled intervention trial. BMJ. 1997;315:1255–1260.
24. Qin LQ, He K, Xu JY. Milk consumption and circulating insulin-like growth factor-I level: a systematic literature review. Int J Food Sci Nutr. 2009;60:330-340.
25. Cohen P. Serum insulin-like growth factor-I levels and prostate cancer risk—interpreting the evidence. J Natl Cancer Inst. 1998;90:876–879.
26. Chan JM, Stampfer MJ, Giovannucci E, et al. Plasma insulin-like growth factor-1 and prostate cancer risk: a prospective study. Science. 1998;279:563–565.
27. Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians' Health Study. Am J Clin Nutr. 2001;74:549–554.
28. Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr. 2005;81:1147–1154.
29. Farlow DW, Xu X, Veenstra TD. Quantitative measurement of endogenous estrogen metabolites, risk-factors for development of breast cancer, in commercial milk products by LC-MS/MS. J Chromatogr B. 2009;877:1327-1334.
30. Cramer DW, Greenberg ER, Titus-Ernstoff L, et al. A case-control study of galactose consumption and metabolism in relation to ovarian cancer. Cancer Epidemiol Biomarkers Prev. 2000;9:95–101.
31. Larsson SC, Bergkvist L, Wolk A. Milk and lactose intakes and ovarian cancer risk in the Swedish Mammography Cohort. Am J Clin Nutr. 2004;80:1353–1357.
32. Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. Am J Epidemiol. 1999;149:21–31.
33. Bertron P, Barnard ND, Mills M. Racial bias in federal nutrition policy, part I: the public health implications of variations in lactase persistence. J Natl Med Assoc. 1999;91:151–157.
34. Swallow DM. Genetics of lactase persistence and lactose intolerance. Annu Rev Genet. 2003;37:197–219.
35. Outwater JL, Nicholson A, Barnard N. Dairy products and breast cancer: the IGF- 1, estrogen, and bGH hypothesis. Med Hypothesis. 1997;48:453–461.
36. Bhandari SD, Schmidt RH, Rodrick GE. Hazards resulting from environmental, industrial, and agricultural contaminants. In: Schmidt RH, Rodrick GE, eds. Food Safety Handbook. Hoboken, N.J.: John Wiley & Sons, Inc.; 2005:291–321.
37. Baars AJ, Bakker MI, Baumann RA, et al. Dioxins, dioxin-like PCBs and nondioxin- like PCBs in foodstuffs: occurrence and dietary intake in the Netherlands. Toxicol Lett. 2004;151:51–61.
38. Fischer WJ, Schilter B, Tritscher AM, Stadler RH. Contaminants of milk and dairy products: contamination resulting from farm and dairy practices. In: Fuquay JW, ed. Encyclopedia of Dairy Sciences. 2nd ed. San Diego, CA: Academic Press; 2011:887–897.
39. Prandini A, Tansini G, Sigolo S, Filippi L, Laporta M, Piva G. On the occurrence of aflatoxin M1 in milk and dairy products. Food Chem Toxicol. 2009;47:984–991.
40. Saukkonen T, Virtanen SM, Karppinen M, et al. Significance of cow's milk protein antibodies as risk factor for childhood IDDM: interaction with dietary cow's milk intake and HLA-DQB1 genotype. Childhood Diabetes in Finland Study Group. Dibetologia. 1998;41:72–78.
41. Kimpimaki T, Erkkola M, Korhonen S, et al. Short-term exclusive breastfeeding predisposes young children with increased genetic risk of type I diabetes to progressive beta-cell autoimmunity. Diabetologia. 2001;44:63–69.
42. Eidelman AI, Schanler RJ. Policy statement: breastfeeding and the use of human milk. From the American Academy of Pediatrics. Pediatrics. 2012;129:827–841.
43. Scharf RJ, Demmer RT, DeBoer MD. Longitudinal evaluation of milk type consumed and weight status in preschoolers. Arch Dis Child. 2013; 98:335-340.
44. Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96:735-747.
45. Gartner LM, Morton J, Lawrence RA, et al. Breastfeeding and the use of human milk. Pediatrics. 2005;115:496–506.
46. Pennington JAT, Douglass JS. Bowes and Church's Food Values of Portions Commonly Used. 18th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.
47. Lucassen PL, Assendelft WJ, van Eijk JT, Gubbels JW, Douwes AC, van Geldrop WJ. Systematic review of the occurrence of infantile colic in the community. Arch Dis Child. 2001;84:398–403.
48. Jarvinen KM, Makinen-Kiljunen S, Suomalainen H. Cow's milk challenge through human milk evoked immune responses in infants with cow's milk allergy. J Pediatr. 1999;135:506–512.
49. Paronen J, Bjorksten B, Hattevig G, Akerblom HK, Vaarala O. Effect of maternal diet during lactation on development of bovine insulin-binding antibodies in children at risk for allergy. J Allergy Clin Immunol. 2000;106:302–306.
50. Sampson HA. Food allergy. Part 1: immunopathogenesis and clinical disorders. J Allergy Clin Immunol. 2004;113:805–819.
51. Host A. Frequency of cow's milk allergy in childhood. Ann Allergy Asthma Immunol. 2002;89(6 Suppl 1):33–37.
52. Iacono G, Cavataio F, Montalto G, et al. Intolerance of cow's milk and chronic constipation in children. N Engl J Med. 1998;339:1100–1104.
californiagrownAnd just read the first one... A I can say is, common man, you're better than that. Zero science, lots of opinion, lots of broscience hearsay.
S.J.WBROSCIENCE
The China–Cornell–Oxford Project was a large observational study conducted throughout the 1980s in rural China, jointly funded by Cornell University, the University of Oxford, and the government of China.[1] In May 1990, The New York Times termed the study "the Grand Prix of epidemiology."[2]
The first two major studies were led by T. Colin Campbell, professor of nutritional biochemistry at Cornell, who summarized the results in his book, The China Study (2004). Other lead researchers were Chen Junshi, Deputy Director of Institute of Nutrition and Food Hygiene at the Chinese Academy of Preventive Medicine in Beijing, Richard Peto of the University of Oxford, and Li Junyao of the China Cancer Institute.[3]
The study examined the diets, lifestyle, and disease characteristics of 6,500 people in 65 rural Chinese counties, comparing the prevalence of disease characteristics, excluding causes of death such as accidents.[4]
