HowMuchProtein.pdf

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How Much Protein?
By: Brad Pilon


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Copyright © 2008-2009 by Strength Works, Inc.
All rights Reserved
No portion of this book may be used, reproduced, or transmitted in any form or
by any means, electronic or mechanical, including fax, photocopy, recording, or
any information storage and retrieval system by anyone but the purchaser for
their own personal use. This manual may not be reproduced in any form
without the express written permission of Brad Pilon, except in the case of a
reviewer who wishes to quote brief passages for the sake of a review written for
inclusion in a magazine, newspaper, or journal, and all of these situations
require the written approval of Brad Pilon prior to publication.
The information in this book is for educational purposes only. The
information in this book is based on my own personal experiences and my own
interpretation of available research. It is not medical advice and I am not a
medical doctor.
The information within this book is meant for healthy adult individuals.
You should consult with your physician to make sure it is appropriate for your
individual circumstances. Keep in mind that nutritional needs vary from person
to person, depending on age, sex, health status and total diet.
If you have any health issues or concerns please consult with your
physician. Always consult your physician before beginning or making any
changes in your diet or exercise program, for diagnosis and treatment of illness
and injuries, and for advice regarding medications.


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Contents


Introduction
5
Protein Basics
16
An Important note on Research
34
The Effect of Resistance Training on Muscle Mass
38
The Muscle Building Effects of Protein
42
Testosterone and muscle growth
45
Muscle growth and vegetarian diets
50
Muscle growth and low protein diets
52
Muscle growth and Very High protein diets
55
Muscle growth, high protein and high calorie diets
57
Protein and meal timing
62
Post workout protein
64
The infamous research
66
Protein fails again
69
Building Muscle, Nitrogen Balance and Protein Synthesis
71
What Does Build Muscle Mass?
84
Conclusions
91
Eat Stop Eat, Protein Intake and Muscle Mass
100
Frequently Asked Questions
105
References
112


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Introduction




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