Need advice on supplements

[SociallyChallenged]

SC, let me try to explain my comment this way: I just assumed that he is operating under a deficit because he is trying to burn fat.

Under that assumption, my responses was more so intended to address what kind of cardio is most effective to burn fat in conjunction with the eating habits. That's where I was recommending HIIT or LISS as a more effective method than running in the cardio zone.

I'm not implying that he can consume 3000 calories when is maintenance is 2000 and then burn fat by doing 500 calories worth of LISS or HIIT.

This is my understanding of it anyway.

In that case, what you're saying is true. However, I'd reword it as HIIT results in greater reduction in body fat percentage over time than long sustained endurance work if done proportionately (METS/week). It doesn't necessarily burn more fat - it may actually be the body's response (hormonal, repair sequences, etc) afterwards that actually result in reduced body fat. Good on you for having a good explanation behind your statement. I was a bit confused at first, but you cleared it up nicely.

 

[SociallyChallenged]

Just a quick question on this...

I've seen suggestions on various sites for both waiting at least 45 mins so the body "accepts" more protein, and also the exact opposite...drinking it within 45 minutes of working out to build and maintain mass. Is there any truth (that you know of) to the latter?

Research tends to support the former. Wait so that the cells (and your digestive system) are in a better environment for absorption. I won't hesitate to eat a meal right after working out because it takes a fair amount of time to digest. However, if you're using something that's quickly absorbed like whey, waiting is optimal. That doesn't mean you can't hydrate during that period though.

 

[mple]

Research tends to support the former. Wait so that the cells (and your digestive system) are in a better environment for absorption. I won't hesitate to eat a meal right after working out because it takes a fair amount of time to digest. However, if you're using something that's quickly absorbed like whey, waiting is optimal. That doesn't mean you can't hydrate during that period though.

I'm interested in the research behind this and how much of an impact you believe nutrient timing makes in the grand scheme of things. Timing probably makes a big difference for a pro several days out from stepping on stage, but I don't believe it does anything significant for the recreational lifter who is typically in surplus of dietary protein needs.

Adequate rest, hitting macronutrients in a manner most convenient to the individual, and progressively overloading the muscles every workout should really be all one needs for fueling muscle growth.

Recent article on the subject for those interested.
http://www.jissn.com/content/10/1/5