I would like to know if it takes strictly 3 hours to assemble 30 g of protein. In addition, 30 or 40 g maximum? (we read everything).

I recently consumed 40 g of protein (salmon + bread) and 2 hours later, I consumed another 30 g (egg + ham + bread) by timing error. Are these 30 g at risk of not being assimilated? I wonder, because given my schedule, my free slots, those where I can consume, are sometimes closer to 2 hours. But doing weight training, I have to recover protein …

Thank you!

me2765

Protein | Absorption rate (g / hour)

—————————— ———— —-

Pork steak | 10

Whey isolate | 8-10

Casein isolate | 6.1

Soy protein isolate | 3.9

Milk protein | 3.5

Pea protein | 3.5

Cooked egg protein | 2.9

Raw egg protein | 1.4

About protein digestibility:

Food source | Protein digestibility (%)

—————————— ———–

Egg | 97

Milk & amp; cheese | 97

Peanut butter | 95

Meat & amp; Fish | 94

Whole wheat | 86

Oatmeal | 86

Soybeans | 78

Rice | 76

I am amazed for the whey because I read today that it assimilates in 30-45 minutes … so, I think I can take 40 g after exercise and have my meal 45 minutes after taking whey. ..

I took honey with it, but I read that it slows it down … So I take it with grape juice to have carbohydrates …

I waited, because the body assimilates the whey in 30-40 minutes, so after taking 40g, I had to wait more than 1/2 hour …

I actually thought we were taking 3h for 30-40g for all foods. Apparently that’s not the case …

After the shake, eat as quickly as possible, while your meal is absorbed and you’re good to go.

Ok thank you, I thought that if I took 30-40g of whey after exercise, I could take about as much 50 minutes afterwards, because during a period of catabolism the body needs to assimilate amino acids quickly. More than with a normal meal. And then, 45 minutes after the last shake, take a full but fairly light meal …

I will now consume honey during the effort, around 15 minutes before taking whey, and maybe a little grape juice with (the glucose will have had time to pass, I think) … Otherwise, dried fruits (grapes, dates, Agen prunes …)

Otherwise, I just read that and apparently the whey would not be assimilated not in 1/2 hour:

If I take it at the same time as the whey, I fear that it will slow down the assimilation … In any case, I have read that nothing should be consumed with it, but I have also read the contrary, then I choose a middle solution: honey 15 min before …

Ideally whey, and protein in general, should be combined with a small amount of fast carbohydrates to optimize its assimilation (insulin spike).  

Ideally whey, and protein in general, should be combined with a small amount of fast carbohydrates to optimize its assimilation (insulin spike).  

 

Ok, so a tablespoon of honey shortly before the whey?

Sugar and fruit / juice are not good because of the fructose and sucrose? Not fast enough? I thought honey was relatively slow sugar.

Thank you !  

here it is:

Fast sugars and slow sugars:

Foods composed of fast sugars Carbohydrates in g (per 100 g)

refined sugar 100

honey 75

jam 70

dried fruits 60 to 70

chocolate 60

fresh fruits 10 to 20

sodas 10 to 20

squeezed orange 10

skimmed milk 5

Foods composed of slow sugars Carbohydrates in g (per 100 g)

raw rice 77

wheat biscotti 75

dried beans 60

white bread 55

cooked rice 25

potatoes 19

Ideally whey, and protein in general, should be combined with a small amount of fast carbohydrates to optimize its assimilation (insulin spike).  

 

+1

Have you tried Sencha tea?

In organic shop  
(= no pesticides or lead  
) …

Sencha brand LIMA, approx. 2.95 € for 10 pods.

It exists, of course, also in bulk!

A choice …

 

I drink it cold.

I put 3 or 4 pods in a 1.5l bottle of water, and I let it steep overnight.

The next day is ready!  


 

Yes, all night long, and it’s excellent !!!!

For info:

Indispensable drink at the table, as for a moment of relaxation, Japanese tea attracts the attention of the whole world, as being the healthful drink of the 21st century.

 

– – – – – – – – – – – – – – – –

 

 

Green tea, consumed by the Japanese for over a thousand years, is a plant of the camellia family.  

It is called green because it is unfermented unlike other teas.  

In spring, the leaves are picked while still young, then subjected to steam and dried.  

Since its discovery, tea has been credited with countless medicinal properties.  

Current research seems to bear witness to these virtues.

Despite their common origin, the chemical makeup of black and green teas is completely different.  

Indeed, during the fermentation step used for the manufacture of black tea, dramatic changes occur in the nature of the polyphenols initially present in the tea leaf, causing the oxidation of these polyphenols and the production of black pigments. , theaflavins.  

This transformation has extremely serious consequences in terms of cancer prevention, since the polyphenols present in the fresh tea leaf have anticancer properties and their oxidation virtually eliminates this anticancer potential.

So in cancer prevention, green tea has an overwhelming advantage over its oxidized derivative, black tea.

 

– – – – – – – – – – – – – – – –  

 

– – – – – – – – – – – – – – – – – – – – – tea picking in Japan

 

 

The anticancer properties of green tea:

 

The tea is a complex drink, made up of several hundred different molecules that give it its characteristic aroma, taste and astringency.

One-third of the weight of tea leaves contains a class of polyphenols called flavanols, or more commonly catechins or catechols, and these molecules are largely responsible for the anticancer potential of green tea.

 

– – – – – – – – – – – – – –  

 

Like all other polyphenols, catechins are complex molecules which play an extremely important role in the physiology of the plant, as they possess antifungal and antibacterial properties useful in resisting the invasion of a large number of pathogens. Green tea contains several catechins including EGCG or epigallocatechin gallate, the star catechin in green tea, since it has the highest anticancer potential.

Japanese green teas contain much more EGCG than Chinese teas. See the comparison table below:  

 

– – – – – – – – – – – – – –  

 

Enlarged graphics:
http://www.valdeloir.net/anamacap/24.jpg

 

We should also mention that the time of infusion of the leaves is also an extremely important factor for the content of the tea in polyphenols, because an infusion of less than 5 minutes only manages to extract 20% of the catechins that could normally be present after an infusion. 8 to 10 minutes.

 

– – – – – – – – – – –  

 

A poor quality tea, infused for a short time (2-3 minutes), can therefore contain almost 60 times less polyphenols than a tea of ​​excellent quality brewed correctly (8- 10 minutes).

It goes without saying that these huge variations can have a huge impact on the cancer prevention potential associated with green tea consumption.  

There are many good reasons to believe that consuming green tea can significantly decrease the risk of developing cancer.

EGCG inhibits the in vitro growth of several cancer cell lines, including leukemia, kidney, skin, breast, oral and prostate cancer lines.

One of the facets of the mode of action of green tea which could contribute the most to restrict the development of cancer, is its extremely powerful action on the process of angiogenesis.

The most interesting thing is that this inhibition is very rapid and requires only low concentrations of the molecule, easily achieved by consuming a few cups of green tea per day.

 

 

EGCG * is one of the most powerful nutritional molecules against the mechanisms necessary for the invasion of tissues and the formation of new vessels by cancer cells. It is destroyed during the fermentation necessary to make black tea, but it is present in abundance in green tea.  

EGCG is found widely in the blood and spreads throughout the body through the small capillaries that surround and nourish every cell in the body.

If you want to know more about EGCG, go to
www.google.fr and type: EGCG, and see the results of your search.  

 

– – –

 

– – – – – – Tea fields in Japan and Fujiyama in the distance

 

 


Bottom Line :
Unlike black tea, green tea contains large amounts of catechins, molecules with a host of anticancer properties.

To maximize the protection offered by the tea, preferably choose Japanese green teas, which are richer in anticancer molecules, and allow 8 to 10 minutes of infusion to allow a good extraction of the molecules.

Always drink freshly brewed tea (avoid thermos) and space out the consumption of your 3 cups during the day (3 times 250 ml if possible).

 

Here are 4 Japanese teas:

 

SENCHA-UCHIYAMA (one of the best in EGCG, but also the most expensive).  

THE MATCHA or ceremonial tea.

LE GYOKURO and finally

LE SENCHA, the daily tea in Japan, which is often found in most organic stores or on the Internet. Preparation of a sencha-santé.  

 

One last tip: If you can’t drink your tea plain, which is the best, add a little agave or cactus syrup, you will also find it in organic stores.

 

 

—————————

 

 

This article and some pictures on green tea are an extract from the book by Dr Richard Béliveau and Dr Denis Gingras in their book:  

“Foods against cancer” published by Solar.