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2004/03/26, 10:04 AM
Hello again. This is a very noobish question, but I was wondering what the benefits of eating so much protein or drinking those protein shakes is. Is it necessary for everyone that is starting a workout program, or is it just for people who want to get huge? Please enlighten me. Thanks in advance. :D
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2004/03/26, 10:14 AM
Your body can only assimilate so much protein at a time (around 30g is what i have read), so you want to make protein available at each small meal throughout the day so your body can best utilize it.
Protein does many important tings - first off it supports muscle growth and tissue rebuilding. Everything in your body is constantly being torn down and rebuilt or replaced (I think the stat is that you have an entirley new body (tissue wise) every 7 years). Protein is the source of amino acid, which are the building blocks for tissue.
Protein also helps stabilize boold sugar and draw out digestion time. Your body has to work to digest it, so it keeps you satisfied longer than some other foods.
More research comes out every week supporting a higher protein diet. It facilitates muscle growth and accelerates fat loss.
A higher intake than the RDA is useful for anyone who exercises, as the RDA is aimed at asedentary people.
For more information- look up protein in fit buddy, also a protein primer in the nutrition section. There have been many discussions recently, and in the past, about how much protein and why. Check through the forums.
Good luck!
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If you fall down seven times, get up eight.
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2004/03/26, 11:25 AM
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Quoting from asimmer:
(I think the stat is that you have an entirley new body (tissue wise) every 7 years).
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Wow, that is an amazing fact. I guess protein is really an interesting topic. I'm going to try to learn more about it. Thanx.
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2004/03/26, 12:36 PM
If the body can only assimilate 30g of protein and most of the protien shakes I see have 50g grams of protein per serving should I reduce the amount I take per serving.
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2004/03/27, 02:55 PM
I was thinking the same thing deaddale, what is the time period for absorbtion? 30g every hr? 2hrs? About to go on a protien shake thanks to you guys, (just have to wait till I get paied) and I want to make sure I take in the right ammount!
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Sean "TBAR" Johnson -USAF-
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2004/03/29, 08:11 AM
I think giving your body the opportunity with 50 grams is okay, it may absorb mor than 30. Excess protein mostly get seliminated. But also - after workouts you drink 1/2 your shake immediately and then sip the rest over the rest on an hour, so maybe it will be more absorbed.
I am kind of hoping bbfit will read this and correct me:)
Or, You can use a little less of the protein power. My powders do tend to have 50g per serving, but a serving is 2 or 3 scoops, so i use 1 1/2 or 2 out of three to get the right amount of protein.
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If you fall down seven times, get up eight.
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2004/03/29, 11:08 AM
Now, I hate to start arguing, BUT, I have always had a problem with the whole theory about your body absorbing a certain amount of protein at a time. I mean, since the body will utilize protein to repair just about every muscle and tissue in the body, I find it VERY hard to beleive that it can only handle so much. Think about it, protein isn't only for your muscles, but all of your organs, bones, hair, nails, and your brain. I think this is a very old school thought process that needs to be kicked out of realm of weight training.
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2004/03/29, 11:25 AM
i THINK IT HAS TO DO WITH THE AMOUNT OF SPECIFIC ENZYMES IN YOUR INTESTINAL TRACT. OOPS, CAPS LOCK IS ON, i AM NOT YELLING:)
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If you fall down seven times, get up eight.
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2004/03/29, 11:33 AM
It is very irresponsible to dictate a nunber that everyone can digest, and this myth has permeated for years and is dying very hard. First off, the digestive system is very adept, and can handle almost anything you throw at it. That being said, there is a "spillover" point. An excess of any of nutrient can result in adipose tissue, if it is an excess of calories. Your protein needs should be determined by your size. For instance, the case of a 150 lb. bodybuilder at 15% bf, and a 225 lb. bodybuilder at 15% bf. Who needs more? If both are eating for instance 5 meals per day, wouldn't the latter guy have higher protein amounts per meal than the first guy? If he could not digest them, how would he maintain his lean tissue? And he would need more to even maintain his muscle, let alone build any. That being said, carbohydrates are really the varaiable. These need to be adjusted to output levels of energy expenditure. (I suggest on vigourous training days you take in more, on days you don't do so much, you don't need as much, thus the variable). Carbs are protein sparing, thus if you are taking in a decent amount of carbs, you can/should cut back on your total protein in your diet for this reason. But, as you diet, you normally cut back on carbs. Then, protein needs will need to be raised to offset some of those calories to preserve lean tissue and provide vital functions(glucose for instance) that the lack of carbs will produce. Under normal circumstances, standard diet trying to gain muscle with adequate carb intake, no more than 1.5 gr. per lb. of bodyweight is probably needed of protein(with a well constructed diet). As mentioned, special circumstances require special changes, but for the most part this will do the job.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/29, 11:36 AM
I am not trying to dictate a number for everyone, as I said, there are probably many things that affect how much you can digest. I have just read in a few sources that 30 is the average amount you can assimilate.
I take my daily amount and break it into 6 servings, that just happens to be around 30. I am sure a larger person would need more.
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If you fall down seven times, get up eight.
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2004/03/29, 11:42 AM
Asimmer, this was not pointed at you in any way. I was simply trying to deflate a myth that somehow has become "conventional wisdom". As you stated, you read this somewhere. I was simply trying to answer the question and give some reasons why this may not be true(the certain number thing for everyone). Your knowlege of nutrition is beyond reproach, and you are correct in your analysis of breaking things up throughout the day.
:)
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Quoting from asimmer:
I am not trying to dictate a number for everyone, as I said, there are probably many things that affect how much you can digest. I have just read in a few sources that 30 is the average amount you can assimilate.
I take my daily amount and break it into 6 servings, that just happens to be around 30. I am sure a larger person would need more.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/29, 11:43 AM
sorry, bbfit, I am a little oversensitive today.:(
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If you fall down seven times, get up eight.
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2004/03/29, 12:24 PM
Sorry to ask again, but does anyone have any idea on a good way to get protien into the system? what is ideal? 25 grams after a workout and then another 25 (sipping your shake) after that? Is protien recommended to be constantly consumed, or is there an ideal time during the day? A little new here, trying to get everything in a "good" productive order! TY for all your time and info Moderators!
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Sean "TBAR" Johnson -USAF-
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2004/03/29, 12:54 PM
Here is what I would consider a good/very decent protocol..
For instance if you train in the morning...trying to gain, so you will have adequate carbs and fats.
Breakfast...pre training...20%
Post training(PWO shake).....25%
Post training meal...15%
Lunch...10%
Mid day meal....10%
Dinner...10%
Pre bed....10%
Nightime if you wake up...optional to your liking.
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Quoting from Relique:
Sorry to ask again, but does anyone have any idea on a good way to get protien into the system? what is ideal? 25 grams after a workout and then another 25 (sipping your shake) after that? Is protien recommended to be constantly consumed, or is there an ideal time during the day? A little new here, trying to get everything in a "good" productive order! TY for all your time and info Moderators!
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/29, 01:02 PM
Great! that sounds good, now I know you guys do not like this, but I workout after work (most of the time, due to the fact that that is when my Classes are) so I would just take the shake and small post workout meal after lunch (switching Training shake / meal with Mid day Meal?
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Sean "TBAR" Johnson -USAF-
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2004/03/29, 01:14 PM
Here, for evening workouts....
Breakfast....20%
Mid morning....10%
Lunch....10%
Pre training.....10%
Post training(PWO shake)...25%
Post training meal.....15%
Before bed....10%
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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