About protein

[Loads O Fire]

This is for all you people who just pound like 5 scoops of protein into their stomach every 10 min..

Your body can only digest 30g of protein at a time. Anything else - you piss out! Don't just pound 100g of protein into in one meal expecting to be huge.

To prove this - Have about 40g of protein in your next protein shake. Than take a pee about 20-40 min after. Notice how it will be a lot more yellow than normal. This is due to a overload of protein, so it just pees it out.

Wait at LEAST 30 min before having another 30g of protein.

Oh, by the way. This is a fact, multiple personal trainers have told me this, and 2 people that work at GNC also did.

 

[SteveK]

Hey thanks for the advice I usually take 40 grams at breakfast 40 grams at lunch and 40 grams at dinner. Do you think that is enough or should I be shooting for more.

 

[THBench]

I take 20 at breakfast, 20 after school, 20 post workout, and 20 before bed.

 

[Hoss]

You think when you ingest protein it is all digested at once? When you put it in your mouth, that's it and it's digested? Nope, a long process, which means it is released in a timely manner. Obviously different types of protein are digested at different rates, but your post just lumps them all together, and doesn't take into consideration the difference between people.

I'm not saying you're wrong, but there has been inconclusive studies done that have tried to prove this one way or another. The problem isn't with absorption. It's what happens after it's absorbed. Since there's no storage mechanism, excess protein (theoretically) may have an undesirable effect on pH levels and make the kidneys work harder to excrete the excess. Only a small fraction of excess protein will ultimately be converted to fat or sugar. And the body will only be able to use so much protein at once, so a small amount of it will be removed in the urine.

I think what needs to be more fully investigated through study is whether weightlifters and athletes are able to use more protein at once than the average person because of extra demand for muscle function and repair. I fell this is why some (including myself) can have a 60-70 gram shake and be fine. On that note, taking in a considerable amount of protein powder day after day which includes lactose (sp?) could eventually leave you lactose intolerant.

 

[Loads O Fire]

You are right mreik. That is just the basics. I kept it simple.

But, I have tried it myself, but upping the protein powder, to be around 40g, your pee will change colour.

If you have something harder to break down, it will not cause a change in colour.

But when most people intake over 30g of protein they are intaking protein shakes, which take the body only about 20 min. to fully digest.

 

[cps]

the protein powder i have has different kinds of protein that are digested at different rates (at least it has a diagram on the bag and claims so), the longest lasting being 3 hours I think. I take 50g protein worth of that and dont notice a different urinating.

 

[RandyRhoads]

the protein powder i have has different kinds of protein that are digested at different rates (at least it has a diagram on the bag and claims so), the longest lasting being 3 hours I think. I take 50g protein worth of that and dont notice a different urinating.

Whats that stuff called? I have some probolic SR that works like that.

 

[stroutman81]

Loads,

I would like to offer you some advice without offending you. One, don't post "factual" information regarding areas of expertise that you are not educated in. Two, don't believe everything you hear, especially from GNC employees and personal trainers. Neither GNC people nor personal trainers are certified dietitians or biologists (most of the time anyway).

You spread words like this that are obviously going to effect those ignorant on the subject matter, and it is not fair for you to do so without knowing the facts or at least having some formal knowledge of the subject.

Please correct me if I am wrong, I will admit that I do not know your background in nutrition and biology.

All that said, I do see and understand your good intentions. I am sure you are trying to save those "misinformed" money so they don't go out buying buckets of protein every few days. Or maybe you are concerned for their health.

I must seriously disagree with your claims though. This is an age old question that usually surfaces within the bodybuilding communities, and rightfully so! Many have left it up to science to uncover the truth, and it is yet to do so. How much protein is enough? So many studies have been done with such varied results. Some say you only need 6 grams of protein to spur muscle growth. Other studies have found that individuals who exercise and especially train with weights need more protein than the average human. Results as high as 2 grams per pound of muscle has been quoted. Some have found that weight trained athletes are actually more efficient with protein use and don't need as much protein. Others have found the opposite. There are no conclusive answers at this time and I believe there never will be.

The bottom line is this..... there are only 3 major nutrients to choose from when selecting your foods; proteins, carbs, and fats. There is not a lot of variety.

I eat 4000 calories per day with 6 meals. If I were to only consume 30 grams of protein at each of these feedings, that would result in 180 grams of protein being eaten each day. There are 4 calories in each gram of protein. My total caloric intake from protein would be 720. This means that I would need to fill a huge void in my diet to make up the rest of my calories with fats and carbs..... and I know for a fact that this would not be ideal for me, or many that I train.

Not to mention that protein is not only useful for muscle repair and growth! All foods have a thermogenic trait. Thermogenisis is the amount of energy certain foods need to breakdown within our bodies after consumption. It just so happens that protein is the highest on the list! So eating protein also speeds up your metabolism! And we are talking some pretty big numbers here!

I think that making blanket statements about protein is ludicrous. We are all metabolically different. I am 190 lbs and 8% body fat right now. I play sports, exercise, and train very hard with weights multiple times each week. How could my protein requirements, as well as the rest of my nutritional requirements, match that of my 190 lbs friend who is 30% fat and a lazy good for nothing?

Our bodies will digest the protein that we eat. It may not absorb all of it for muscle repair and creation. If you eat too much of it, just as anything else, it can lead to fat storage. You may have positive nitrogen balances in your system since nitrogen is a by-product of protein. You will simply urinate it out.

I have experimented with macronutrients personally that I have it down to a science with my own body. If I were to merely consume 30 grams of protein at each sitting, I would never have the body I have today, so I am glad I have taken the time to plan things out, track my progress, make changes when needed, and especially do my own research in order to make logical conclusions.

My 2 cents for anyone reading this; I def. believe that athletes who weight train will experience catabolic losses of amino acids above and beyond that of the normal individual who does not weight train, and in turn relates to higher protein needs. I personally consume large amounts of protein.... and I do not take a lot of whey supplements. I eat 6 whole food meals each and every day. If I miss one on that rare occasion, then I may resort to a shake. I get complete physicals twice per year and my readings are fantastic.

Follow the basic guidelines for yourself and track your results. As time passes, you will get more and more comfortable with your personal nutrition and you will learn to customize your food intakes based on your individual metabolic needs that will lead to the results you desire.

And I would NEVER believe anything you hear about fitness or nutrition that says "this is how it is for everyone." We are all unique creatures!

 

[niceone]

A personal trainer once told me that I should start benching 4 times per week.
Personal trainers are not doctors, many.. MANY of them dont know sh*t.
No one knows everything. One might really know a few things, but not much about others, be skeptical, and dont spit things like gospel when you dont actually have any evidence other than some people said so.

 

[abear]

This is for all you people who just pound like 5 scoops of protein into their stomach every 10 min..

Your body can only digest 30g of protein at a time. Anything else - you piss out! Don't just pound 100g of protein into in one meal expecting to be huge.

To prove this - Have about 40g of protein in your next protein shake. Than take a pee about 20-40 min after. Notice how it will be a lot more yellow than normal. This is due to a overload of protein, so it just pees it out.

Wait at LEAST 30 min before having another 30g of protein.

Oh, by the way. This is a fact, multiple personal trainers have told me this, and 2 people that work at GNC also did.

This is myth.

The following is fact

 

[stroutman81]

Nice post bear.....and I want to apologize to everyone if my post came across negatively. It is my pet peeve when people who are uneducated preach to others about fitness and nutrition. This stuff is difficult enough already.

 

[HibsMax]

I eat 4000 calories per day with 6 meals.

Can I ask how you manage 6 meals a day? I have fairly bad eating habits e.g. I skip meals all the time and then I binge. I've never been a morning person and breakfast is not usually a consideration but I've just started a new fitness kick and I'm making other adjustments in my life as well. One adjustment is stopping at the store on the way to work and getting a bottle of 1% milk and some OJ. Could that be counted as "a meal"? Also, does having something like a 30g protein bar in the mid-morning count as a meal? I'm sure once I start my new program proper (bench /weights are being delivered on Monday morning) my apetite will increase as my body's demands increase.

I've worked out in the past and my favorite post-workout meal is 2 cans of tuna (in brine) and a couple of cups of boled rice. That seems like a pretty decent meal to me but I've never asked anyone else's opinion about it.

Let me finish by saying that both my wife and I are in fulltime employment and I do most of the cooking. Rather than cook separate meals I cook the same thing for us both which can be a problem because that means we typically only eat the foods that we both like (the intersection of our tastes if you will). One thing I like is white fish, but since my wife doesn't eat fish, I pretty much don't either (unless I want to cook two dinners at night and I'm usually not in the mood for that).

So any good eating habits I can pick up are well worth it.

 

[Joey007]

i agree.

lol i take least 20 g of protein at once

 

[theleip]

Can I ask how you manage 6 meals a day? I have fairly bad eating habits e.g. I skip meals all the time and then I binge. I've never been a morning person and breakfast is not usually a consideration but I've just started a new fitness kick and I'm making other adjustments in my life as well. One adjustment is stopping at the store on the way to work and getting a bottle of 1% milk and some OJ. Could that be counted as "a meal"? Also, does having something like a 30g protein bar in the mid-morning count as a meal? I'm sure once I start my new program proper (bench /weights are being delivered on Monday morning) my apetite will increase as my body's demands increase.

I've worked out in the past and my favorite post-workout meal is 2 cans of tuna (in brine) and a couple of cups of boled rice. That seems like a pretty decent meal to me but I've never asked anyone else's opinion about it.

Let me finish by saying that both my wife and I are in fulltime employment and I do most of the cooking. Rather than cook separate meals I cook the same thing for us both which can be a problem because that means we typically only eat the foods that we both like (the intersection of our tastes if you will). One thing I like is white fish, but since my wife doesn't eat fish, I pretty much don't either (unless I want to cook two dinners at night and I'm usually not in the mood for that).

So any good eating habits I can pick up are well worth it.

There are alot of people who aren't big breakfast eaters I myself love a big breakfast now though i used to not eat untl about 2 hours after being awake. The longer you wait to eat a good breakfast the longer your body is in fasted state from your night of sleep. So eating within the first hour of waking is very important. Why not try having yourself a good protein shake and a piece of fruit for breakfast, its light but provides energy and good protein you need to keep your muscles happy.

As far as cooking one of the best things of advice i can offer is bulk cooking. Every 3-4 days i set aside a few hours and bulk cook. I cook up all my chicken, make some rice or potatoes, cook up some lean burgers, make a huge pot of chili, cut up some veggies. I mean its a cooking session. Then i bag it all up and save it for the following days. So after i do that all i have to do is just pop it in the microwave and i am good to go. I have stuff going on the grill, the stove, in the oven. It takes 2 hours mostly and within that time i can feed my self and usually my roomie for 3-4 days. Not to mention buying in bulk always saves you some dough too.

 

[newf]

Your body can only digest 30g of protein at a time. Anything else - you piss out! Don't just pound 100g of protein into in one meal expecting to be huge.

You should of used "Loads of ****" for your username Just joking dude. That ^ is very refutable.

Personally i eat 40-60grams of protein in EVERY meal and so should most men of average size who want to build muscle.

Lots of reading here on protein needs.

http://www.t-nation.com/readTopic.do?id=615251