How much protein is too much protein?

[xxxarsenalxxx]

I currently follow the AST diet. At my current weight it recommends that I consume 326g of protein a day, 262g of carbs and 60g of fats (I way 82kg). Admittedly I have been making good gains with this diet but when I look at articles on the internet they say that this amount is far too much and can even be dangerous.
My health is of big importance to me, can anyone offer some advice or link me to some legit, medical articles please.

Thanks guys!

p.s. I'm trying to bulk without gaining alot of fat.

[supy]

Originally Posted by xxxarsenalxxx

I currently follow the AST diet. At my current weight it recommends that I consume 326g of protein a day, 262g of carbs and 60g of fats (I way 82kg). Admittedly I have been making good gains with this diet but when I look at articles on the internet they say that this amount is far too much and can even be dangerous.
My health is of big importance to me, can anyone offer some advice or link me to some legit, medical articles please.

Thanks guys!

p.s. I'm trying to bulk without gaining alot of fat.

1.5 - 2 grams per pund of bodyweight is fine . Thats a bunch of bull about too much protein if yopur that worried get blood work done couple times a year check kidneys and liver among other things theres a long list of things to check

[Simmo0508]

Originally Posted by xxxarsenalxxx

I currently follow the AST diet. At my current weight it recommends that I consume 326g of protein a day, 262g of carbs and 60g of fats (I way 82kg). Admittedly I have been making good gains with this diet but when I look at articles on the internet they say that this amount is far too much and can even be dangerous.
My health is of big importance to me, can anyone offer some advice or link me to some legit, medical articles please.

Thanks guys!

p.s. I'm trying to bulk without gaining alot of fat.

326g is not that bad man. If you like your food and especially meat, that's gone in just a few meals.

Like "supy" said, don't listen to the people that take the cautious approach on protein intake and take the "you don't need that much" stance. Those are often the same people that weigh 150lbs soaking wet, and wonder why they aren't any bigger a few years down the track.

But protein aside, if you wanna gain size you gotta eat anyway. Full stop. Everything increases (generally) when you're gaining. Carbs, fat etc. People are just so focused on protein, thinking that's all it takes to build size, whilst neglecting other equally important aspects to nutrition.

You said you're making good gains, that's it that's all that matters. Keep doin what you're doin and just listen to yourself.

[Kelei]

Although 326 grams of protein per day certainly isn't going to do any harm, it's quite an over the top amount, eating 200 grams per day and adding another 126 grams of carbs per day will most likely result in better results.

[RandyJH]

Simmo have you actually read any studies and seen the published literature on max protein synthesis? You wont find a study that will support a need for a protein intake of 326 grams for a 180 lb. NATURAL athlete.

I think you mean well but you first need to ask yourself what is the ultimate goal when you consume protein, and what happens with excess protein that cannot be used for repair?

Basically protein has a really ****ty energy turnover rate, and why not just by carbs/fat that are cheaper and more convinient?

[Coondog773]

1.5-2g per LEAN BODY MASS. Not body weight, what's the point in supporting the weight caused from fat? Subtract your BF% from your total body weight to get your lean body mass.

[Kelei]

Originally Posted by RandyJH

Simmo have you actually read any studies and seen the published literature on max protein synthesis? You wont find a study that will support a need for a protein intake of 326 grams for a 180 lb. NATURAL athlete.

I think you mean well but you first need to ask yourself what is the ultimate goal when you consume protein, and what happens with excess protein that cannot be used for repair?

Basically protein has a really ****ty energy turnover rate, and why not just by carbs/fat that are cheaper and more convinient?

Protein has a 57% energy conversion rate, 1000 calories of protein will only yield 570 calories, in my opinion you could safely say that protein = 2 calories per gram. This is a key reason why all of these high protein low carbohydrate diets result in greater fat loss. 1000 calories of carbohydrate will yield 910-985 calories (depending upon type). For example consider the 2 following examples, forget about fat intake for the time being.

- 100 grams P, 400 grams C = 2000 calories according to conventional idea
- 400 grams P, 100 grams C = 2000 calories according to conventional idea

Let's break it down, for simplicity let's assume protein yields 2 calories per gram (50% efficiency) and carbohydrate yields 4 calories per gram (100% efficiency). Example 1 will result in a net calorie intake of 1800 calories (200 P and 1600 C). Example 2 will result in a net calorie intake of 1200 calories (800 P and 400 C). Remember that protein has a 50% energy conversion otherwise the numbers will not make any sesne.

As you can see this will greatly influence fat loss results assuming "equal" calories, although calories may appear equal on paper, in reality the high protein diet has 33% less net calories comapred to the high carbohydrate diet.

The reasons why high protein low carb diets result in better fat loss and lean tissue maintenance are due to the following,

- Lower overall net calorie balance (more fat loss)
- Reduced lean tissue catabolism (increased protein sparing due to a higher protein intake).

[readytogetfit]

Im 200lbs and losing taking in 380g approx per day as i love meat! No harm so far and ive been doin this for a month. If your bulking though i personally would drop to 280-300 and replace with some good carbs especially around training.

[ikillsuckers]

Originally Posted by Kelei

Protein has a 57% energy conversion rate, 1000 calories of protein will only yield 570 calories, in my opinion you could safely say that protein = 2 calories per gram. This is a key reason why all of these high protein low carbohydrate diets result in greater fat loss. 1000 calories of carbohydrate will yield 910-985 calories (depending upon type). For example consider the 2 following examples, forget about fat intake for the time being.

- 100 grams P, 400 grams C = 2000 calories according to conventional idea
- 400 grams P, 100 grams C = 2000 calories according to conventional idea

Let's break it down, for simplicity let's assume protein yields 2 calories per gram (50% efficiency) and carbohydrate yields 4 calories per gram (100% efficiency). Example 1 will result in a net calorie intake of 1800 calories (200 P and 1600 C). Example 2 will result in a net calorie intake of 1200 calories (800 P and 400 C). Remember that protein has a 50% energy conversion otherwise the numbers will not make any sesne.

As you can see this will greatly influence fat loss results assuming "equal" calories, although calories may appear equal on paper, in reality the high protein diet has 33% less net calories comapred to the high carbohydrate diet.

The reasons why high protein low carb diets result in better fat loss and lean tissue maintenance are due to the following,

- Lower overall net calorie balance (more fat loss)
- Reduced lean tissue catabolism (increased protein sparing due to a higher protein intake).

good info

[Simmo0508]

Originally Posted by RandyJH

Simmo have you actually read any studies and seen the published literature on max protein synthesis? You wont find a study that will support a need for a protein intake of 326 grams for a 180 lb. NATURAL athlete.

I think you mean well but you first need to ask yourself what is the ultimate goal when you consume protein, and what happens with excess protein that cannot be used for repair?

Basically protein has a really ****ty energy turnover rate, and why not just by carbs/fat that are cheaper and more convinient?

Studies are only something to consider, they aren't anywhere near "gospel" especially in the bodybuilding world. You rely on them too much man. If somebody gets results off doin something a study says is "wrong", then those results right there spit in the face of that "study". That person should, and will, continue on with doing what they're doing because it's working for them.

Very few "studies" are done on actual bodybuilders, so half the time they aren't even relevant in most cases on here.

I'm not here to support wannabe bodybuilders. I'm here to help out fellow actual bodybuilders with advice that works and lead them in the direction of getting the results.

Fact is, plenty of bodybuilders take 300g+ (for example). Maintenance when you get big is a whole lot higher obviously when you gain weight. And if someone wants to get to that level and get to that size, they obviously aren't gonna be eating the same amounts. You gotta increase it.

If someone's smaller, and/or wants to stay small, then sure, "normal" levels of protein intake is cool. But who the **** wants to be small??

I also agree with Kelei. There's reasons why people love high protein.

[xxxarsenalxxx]

Thanks HEAPS for the replies guys! It's much appreciated and I am a little more enlightened now. I'm going to adjust my diet a little. I think, at the moment, I will try 400g of carbs, 270g of protein and about 65g of fats and see how that goes for me. That's about 3300 calories a day.

Thanks guys

[morderstwo]

Originally Posted by Kelei

Protein has a 57% energy conversion rate, 1000 calories of protein will only yield 570 calories, in my opinion you could safely say that protein = 2 calories per gram. This is a key reason why all of these high protein low carbohydrate diets result in greater fat loss.

do you know if there are any negtaitve effects from the body having to process & deal with the nitrogen? i know that its a bit of a workout for the kidneys & ammonia level of sweat goes up, but do you know if there are any others? im suspecting i get more tired at the end of the day when on high protein, although im still to determine for sure if its not from other factors, this is one of the suspects & was after some opinions.

[LPMNDCTE]

Originally Posted by xxxarsenalxxx

I currently follow the AST diet. At my current weight it recommends that I consume 326g of protein a day, 262g of carbs and 60g of fats (I way 82kg). Admittedly I have been making good gains with this diet but when I look at articles on the internet they say that this amount is far too much and can even be dangerous.
My health is of big importance to me, can anyone offer some advice or link me to some legit, medical articles please.

Thanks guys!

p.s. I'm trying to bulk without gaining alot of fat.

Did the article break down the source of the protein? For whey, the GNC 100% Whey Protein Shakes suggest 1-3 scoops per day. its just a suggestion from GNC though. So, I use 3 scoops as a maximum. Now, I really dont measure how much protein I get from meat. I think the article is probably referring to what most people (unhealthy, NON-bodybuilders, people who dont follow nutrition guidelines )aka the fast food eaters possibly?

eg. Saturated Fat intake, and too much iron possibly.


Most people on this site get their protein from lean sources and Whey, so I would think that its okay at 326 grams..

it would be a help to post the links to the articles so we can see how credible they are... Can't believe every source ..

[Kelei]

Originally Posted by morderstwo

do you know if there are any negtaitve effects from the body having to process & deal with the nitrogen? i know that its a bit of a workout for the kidneys & ammonia level of sweat goes up, but do you know if there are any others? im suspecting i get more tired at the end of the day when on high protein, although im still to determine for sure if its not from other factors, this is one of the suspects & was after some opinions.

Additional protein is harmless, you could eat 1000 grams per day for the rest of your life without any issues. You can think of excess protein as simply an inefficient form of carbohdrate, if your protein requirements are 100 grams per day and you eat 200 grams you're in essence eating 100 grams of protein and 50 grams of carbohydrate.

[morderstwo]

Originally Posted by Kelei

Additional protein is harmless, you could eat 1000 grams per day for the rest of your life without any issues. You can think of excess protein as simply an inefficient form of carbohdrate, if your protein requirements are 100 grams per day and you eat 200 grams you're in essence eating 100 grams of protein and 50 grams of carbohydrate.

thanks for that.
1kg is a bit excessive, doesnt it interfere with calcium absorption?

[KurtyJ99]

OP, quit reading that crap.

Tons of protein is find for bodybuilders because our body has a reason to use it.

Normal people, of course shouldn't eat 400grams of protein a day.

[Diablomeister]

Originally Posted by Kelei

Additional protein is harmless, you could eat 1000 grams per day for the rest of your life without any issues. You can think of excess protein as simply an inefficient form of carbohdrate, if your protein requirements are 100 grams per day and you eat 200 grams you're in essence eating 100 grams of protein and 50 grams of carbohydrate.

this guy makes me want to pound my face into the wall.

OP, do some research, you only need around 200-300 grams a day at the very most, unless your about the 225 range and are a serious bb'er then you might want more.

[Reman]

There may be problems.

http://www.ncbi.nlm.nih.gov/pubmed/16779921?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.P ubmed_Discovery_RA&linkpos=5&log$=relatedreviews&l ogdbfrom=pubmed

''maximum safe intake range for an 80 kg person (285 to 365 g/d)''

[fade2green514]

when your body starts to sweat it right out your pores, then you've had too much.

muahahaha!

[Tommy W.]

Originally Posted by Kelei

Protein has a 57% energy conversion rate, 1000 calories of protein will only yield 570 calories, in my opinion you could safely say that protein = 2 calories per gram. This is a key reason why all of these high protein low carbohydrate diets result in greater fat loss. 1000 calories of carbohydrate will yield 910-985 calories (depending upon type). For example consider the 2 following examples, forget about fat intake for the time being.

- 100 grams P, 400 grams C = 2000 calories according to conventional idea
- 400 grams P, 100 grams C = 2000 calories according to conventional idea

Let's break it down, for simplicity let's assume protein yields 2 calories per gram (50% efficiency) and carbohydrate yields 4 calories per gram (100% efficiency). Example 1 will result in a net calorie intake of 1800 calories (200 P and 1600 C). Example 2 will result in a net calorie intake of 1200 calories (800 P and 400 C). Remember that protein has a 50% energy conversion otherwise the numbers will not make any sesne.

As you can see this will greatly influence fat loss results assuming "equal" calories, although calories may appear equal on paper, in reality the high protein diet has 33% less net calories comapred to the high carbohydrate diet.

The reasons why high protein low carb diets result in better fat loss and lean tissue maintenance are due to the following,

- Lower overall net calorie balance (more fat loss)
- Reduced lean tissue catabolism (increased protein sparing due to a higher protein intake).

Repped