"How Much Protein Do You Need? - Bodybuilding Forum | Muscle Workout

Copybuild · **"How Much Protein Do You Need? -** 09-11-2008

It has been shown in many studies those who attempt to improve their health, lose fat and/or tone up their muscles, will get the best results when they consume a minimum of 1 gram of protein per pound of bodyweight a day, which is twice the RDA.

So, not only do you need specific types of protein for optimal results, you need ample amounts of protein as well. But how do you get that much protein from foods high in protein without gaining fat or spending the entire day preparing meals?

BB_Guns · 09-12-2008

Protein:

1) take alot of Protein shakes, try to avoid 1's with alot of carbs in them (I have 5 a day) 1 first thing in the morning (as my body has just fasted for 8 hours) 1 during my morning cardio (so as to help my body from depleating my muscles for energy) 1 in the afternoon, 1 after my workout, and 1 slow releasing shake before bed.

2) there are basically 2 main types of Protien suppliments. Fast release and slow. Take fast during the day and take the slow before bed at night.

3) you can only absorb 40g of protein at a time, and you want a constant supply through out the day to get the best recovery and new muscle build.

3) Egg whites, Turkey & Chicken breast, Lean red meat are all your friend. they all have high amounts of slow releasing protein. eating meals containing these throughout your day will give you a steady flow of protein

talon07 · 09-12-2008

i have been taking .8 grams oer pound if bodyweight but i balance it out too with good carbs and fiber...the tricky thing with proyein is too much and you liver can go toxic which can be a huge problem......I grow fine with .8 who really knows I mean there are some ppl that do well with .5 i think your body will tell you when to go by....but big bump on bb post

BB_Guns · 09-12-2008

def to much can be a problem, I start to notice feeling very bloated if im taking to much, keep the fiber up for sure.

redz · 09-12-2008

Quote:

1) take alot of Protein shakes, try to avoid 1's with alot of carbs in them (I have 5 a day) 1 first thing in the morning (as my body has just fasted for 8 hours) 1 during my morning cardio (so as to help my body from depleating my muscles for energy) 1 in the afternoon, 1 after my workout, and 1 slow releasing shake before bed.

Bad advice! limit your portein shakes as whole foods are far superior to shakes.

Quote:

3) you can only absorb 40g of protein at a time, and you want a constant supply through out the day to get the best recovery and new muscle build.

Not true at all.......40g how do you figure everyone would be the same this makes no sense.

BB_Guns · 09-12-2008

Quote:

Originally Posted by redz

Bad advice! limit your portein shakes as whole foods are far superior to shakes.

Not true at all.......40g how do you figure everyone would be the same this makes no sense.

I didnt say NOT to have whole foods, but to have fast acting shakes at critical points in the day... i.e. when you wake up, after workouts (and a slow acting when going to sleep). This is when your body need protein straight away, and food takes too long to break down. It's a suppliement and thats how it should be treated.

I said the body can only digest 40g of protein in 1 go. why do you think it is that most protein suppliements only contain around this much.... having any more and it will run through your system without getting digested.

do some research before putting up stupid posts...

"Your body can only digest around 30 grams of protein per serving depending on your size. Once you have past that limit your body starts to digest the protein as fats. "
Protein Intake|MensGarage

redz · 11:49 AM

Quote:

do some research before putting up stupid posts...

insulting people doesnt make you look smart....

I have done plenty of research and I continue to all of the time you taking 5 shakes per day is terrible and you obviously shouldnt be giving diet advice if you do that.

Secondly there is no proof that 40g is a maximum at once. This is hear say and totally un-true. You are the one who needs to do some research and chill out.

All im saying is one article is not conclusive without evidence heres another one....

Quote:

Soup's On ? Protein Intake in a Single Meal (08/25/00)

Cy Willson: Here's a hot topic for you guys. People often ask me about how much protein can and should be eaten in a single muscle building meal. Although there may not be a single number given that can be applied to everyone because of the variables involved in protein metabolism (LBM, REE, T3-T4 levels, Testosterone, insulin, the list goes on and on), I'll say that based on size, a minimum of 40 grams per sitting should work well for everyone. It's important that people know that those amino acids do a heck of a lot more than build muscle. You need them to form a lot of various hormones and neurotransmitters, as well as other important constituents in the human body.

A maximum protein intake is much harder to estimate. In the real world, many guys consume amounts in the 60 to 90 gram range. By in large, these same men have all been successful in their bodybuilding efforts. Another thing to consider is the role that timing plays in how much you should consume in one sitting. Obviously, you should consume the largest amounts when rising and before going to bed. I feel you should also increase the amount of protein directly following a workout. Okay, what do you guys think?

John M. Berardi: I agree completely on this point. Actually, this topic has been debated in the absence of data for far too long. Just to let you all in on a little secret, I'm aware of a research protocol being designed right now to investigate this very question! Pretty soon we should have some data that will tell us just how much protein can be absorbed in a single sitting. Exciting, right Lonnie? So Lonnie, to go one step further with this question, do you know of any good "adjunct" nutrients that may actually help us digest and metabolize even higher levels of daily or "per meal" protein intake?

Lonnie Lowrey: There's been talk of using bromelain and papain enzymes from pineapples and papaya, respectively, to increase protein digestion. The truth is, digestion of many proteins already averages above 90%, so I doubt they'll help much in this regard. I will say that when consuming powdered proteins, I personally try to double the fluid volume that most supplement labels recommend. This helps to keep me from continually "assaulting the porcelain," if you know what I mean. Nobody's going to grow with a thick, osmotic nightmare of nutrients dragging out their backside. I also try to eat some solid food with reconstituted protein drinks and MRPs for similar reasons.

BB_Guns · 09-12-2008

from your own quote... "I'll say that based on size, a minimum of 40 grams per sitting should work well for everyone"

i'm sure it varies from person to person, but this is just semantics... I'm sure I could sit here and throw studies at you all day. but there is a limit on how much you can digest and around 40 is the general estimate... "Not true at all" ... maybe not to you.

The amount of protein you require just to stop catabolism and promote growth depends and how big you are, how much you work out and metabolic rate. but 1 things for sure, i'd rather over shoot it than under.

redz · 09-12-2008

Yes my quote says MINIMUM which is quite different than maximum. I personally comsume 60-75g in some meals and dont feel there is a problem with that though I am pretty big and usually on atleast test while on. I know there would be some sort of limit but 40g is not it in reality it is probably somewhere in 60-80 for me but like you said everyone is different but 40 as a max is too low and common consensus on alot of boards is that 50-60 at once is not too much at all.

BB_Guns · 09-13-2008

Quote:

Originally Posted by redz

Yes my quote says MINIMUM which is quite different than maximum. I personally comsume 60-75g in some meals and dont feel there is a problem with that though I am pretty big and usually on atleast test while on. I know there would be some sort of limit but 40g is not it in reality it is probably somewhere in 60-80 for me but like you said everyone is different but 40 as a max is too low and common consensus on alot of boards is that 50-60 at once is not too much at all.

I think thats fine, for a meal. as you're not absorbing it all at once but slowly digesting it.

But if you have a shake with 40g of protein in it do you have two?? I wouldnt