These include middle and long distance running, triathlons, cross-country skiing, cycling, racquetball, and tennis. Dr. Colgan adds that this system is for competition athletes and is based on maximum training levels of three hours per day or more. He says that if you put in only one to two hours per day, you need less protein and, therefore, need to move one class to the right. If you are already in Class 3, then move to the next lower bodyweight. Dr. Colgan continues to say that the most amount of muscle gain they have measured in a year is 18.25 pounds in drug-free athletes.
Cooking causes cross-linking which is a form of oxidation.
You are consuming damaged protein. It has the highest BV of any protein. BV is the measure that scientists use to rate how well nitrogen is absorbed into muscles. Studies show that whey hydrolysate is much more effective than free form amino acids, soy, egg whites, and casein proteins. The BCAAs make up one third of muscle protein.