Right now, I'm trying to cut some fat, while still getting stronger. So far what I've been doing is just eating Protein, Fruits, and Vegetables All Day. It's been working really well so far, but I was wondering how much protein is too much in a shake.
What I usually do is take 60g of ON Pro-Complex every 5 hours, or if I eat anything that has protein in it, I'll take 30g of the Pro-Complex every 5 hours. My older Bro told me that it's a rule of thumb with the whole "5 Hours" thing but idk if I should be taking more.. or less.
I'm 16 years old
H:6'3
W:220
I lift Mon, Tues, Wed, Fri from 3-5pm
Starting August 15th, I'm going to have football practice from 9am-9pm (3-a days) and I wanna know how much protein to take during that period of intense cardio.
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07-28-2011, 05:07 PM #1
How much protein can the body absorb?
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07-28-2011, 05:09 PM #2
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07-28-2011, 05:12 PM #3
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07-28-2011, 05:17 PM #4
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07-28-2011, 05:17 PM #5
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07-28-2011, 05:22 PM #6
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07-28-2011, 05:31 PM #7
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^ You can eat once a day, twice a day, thrice a day or more often. It's a matter of preference. Your nutrient intake will be absorbed and your outcome will be functionally the same (in terms of body composition and bodyweight), assuming constant intake.
Not exactly.
Nitrogen balance techniques suggest that the protein requirements to attain zero nitrogen balance in those that engage in resistance training range from 1.2–2.2 grams of protein per kg of bodyweight [1-6]. FYI: 1.2 grams per kg = 0.54 grams per pound and 2.2 grams per kg = 1 gram per pound of bodyweight.
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1. http://www.ncbi.nlm.nih.gov/pubmed/14971434
2. http://www.ncbi.nlm.nih.gov/pubmed/15798080
3. http://www.ncbi.nlm.nih.gov/pubmed/1763249
4. http://www.ncbi.nlm.nih.gov/pubmed/11023001
5. http://sportsci.org/jour/9901/rbk.html
6. http://www.ncbi.nlm.nih.gov/pubmed/15212752
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07-28-2011, 05:34 PM #8
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07-28-2011, 05:34 PM #9
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07-28-2011, 05:35 PM #10
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07-28-2011, 05:36 PM #11
In essence, by consuming 250g of protein daily like I have been will have no benefit over ~170g protein (barring net caloric amount differences from TEF), and adding those calories to CHO may better energy levels and therefore have a greater effect on my overall body composition over time?
Wondering.IIFYM - not even once.
www.AlanAragon.com
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07-28-2011, 05:36 PM #12
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07-28-2011, 05:39 PM #13
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07-28-2011, 05:42 PM #14
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07-28-2011, 05:42 PM #15
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07-29-2011, 12:25 AM #16
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07-29-2011, 12:30 AM #17
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07-29-2011, 12:31 AM #18
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07-29-2011, 12:32 AM #19
listen up, bro. your body can only take 30 g of protein at once. You read that right, bro? So if you have 31, that means all of it gets stored as fat. If you have 29, then that means that the protein is used as fat too. Dont question me bro, dude at the gym told me, and hes got a six pack.
(sarcasm, your body can absorb as much as you give it. digestion does not occur in 10 minutes)
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07-29-2011, 01:30 AM #20
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07-29-2011, 01:35 AM #21
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I don't really think there is any value in eating your entire daily protein in a single setting.
As I understand it - it's protein synthesis we want to increase and it's the muscle breakdown we want to avoid. A single meal simply will be unable to provide sufficient levels of either to promote maximal growth throughout the day. Your protein synthesis will eventually go down after several hours has passed and so will your insulin levels which keep the muscle breakdown in check.
Absorbing the protein isn't really the issue here. It's whether or not it's actually being made into the muscle or not. And whether or not that muscle gain exceeds the muscle breakdown.
Depending on your fitness goals, things may very well be different and may require other ways to adjust your food intake. But if you want maximum muscle gain. You'd do well to space out our protein intakes over let's say 3 meals, through-out the day. Eat too often and you'll desensitize the muscles. And you will end up reducing muscle gains. (however it will be good for fat loss)
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07-29-2011, 01:43 AM #22
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I don't believe your "understanding" is supported by relevant research, as intermittent fasting does not affect whole-body glucose, lipid or protein metabolism in healthy lean men despite changes in muscle phosphorylation of GSK and mTOR.*
Now that's just utter nonsense.
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* See: http://www.ajcn.org/content/90/5/1244.full.pdf
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07-29-2011, 01:53 AM #23
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I'm sure we could both dig up plenty of studies/articles for either argument.
But I'm pretty sure that from a practical viewpoint - Eating more than one meal a day is way, way more doable anyway for your protein needs.
http://www.bodyrecomposition.com/mus...nutrition.html
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07-29-2011, 01:57 AM #24
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07-29-2011, 02:01 AM #25
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I'll try to scourge the internet.
I have a few friends with backgrounds in Biochemistry and nutrition. I'll ask around for their opinions. But don't expect me to fire out a dozen papers immediately.
Do you have more than one study for your argument? A single 8 person study group does not a valid argument make, if we are going into a deep discussion here.
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07-29-2011, 02:05 AM #26
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^ Perhaps then you should not assert what you asserted above.
Anyway, here's a bit of balanced reading on the topic:
http://www.ncbi.nlm.nih.gov/pubmed/19943985
This study shows there was no difference in weight loss between subjects with high/low meal frequencies.
http://www.ncbi.nlm.nih.gov/pubmed/9155494
Evidence supports that meal frequency has nothing to do with energy in the subjects.
http://www.ncbi.nlm.nih.gov/pubmed/11319656
Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.
http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.
http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.
http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.
http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.
http://www.ncbi.nlm.nih.gov/pubmed/9155494
Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. Links
Meal frequency and energy balance.
http://www.ncbi.nlm.nih.gov/pubmed/15806828
Forum Nutr. 2003;56:126-8.Links
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
http://www.ncbi.nlm.nih.gov/pubmed/9504318
Int J Obes Relat Metab Disord. 1998 Feb;22(2):105-12.Links
Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.
http://www.ncbi.nlm.nih.gov/pubmed/15085170
Int J Obes Relat Metab Disord. 2004 May;28(5):653-60. Links
Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.
http://www.ncbi.nlm.nih.gov/pubmed/15220950
Eur J Clin Nutr. 2004 Jul;58(7):1071-7. Links
Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women.
http://www.ncbi.nlm.nih.gov/pubmed/17228037
Obesity (Silver Spring). 2007 Jan;15(1):100-6. Links
Association of eating frequency with body fatness in pre- and postmenopausal women.
http://www.ncbi.nlm.nih.gov/pubmed/15640455
Am J Clin Nutr. 2005 Jan;81(1):16-24. Links
Comment in:
Am J Clin Nutr. 2005 Jan;81(1):3-4.
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women.
http://www.ncbi.nlm.nih.gov/pubmed/10578205
Int J Obes Relat Metab Disord. 1999 Nov;23(11):1151-9.Links
Acute appetite reduction associated with an increased frequency of eating in obese males.
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07-29-2011, 02:09 AM #27
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07-29-2011, 02:19 AM #28
I tried to find it on Wikipedia but failed with limited success: What happens if you take in like 100 g of protein in a meal? I understand most of it is broken down into amino acids/polypeptides during digestion and then it enters the bloodstream...? So do you have way more amino acids in your blood after you eat a meal rich in protein and at other times you have very little (after a fast)? Where is this "pool" of amino acids and/or nitrogen located?
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07-29-2011, 02:23 AM #29
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07-29-2011, 02:36 AM #30
I think you're being too assumptive & hypothetical all at once. Scroll back & read post #20 & the link therein. Also, trainees with the urgent goal of gaining mass but would only allot themselves a single meal per day can hypothetically accomplish this, if they give themselves enough time to actually consume the single meal. The feasibility of this would obviously vary across individual situations, but hypothetically, it's possible given a large enough timeframe of consumption without puking it up.
Depending on your fitness goals, things may very well be different and may require other ways to adjust your food intake. But if you want maximum muscle gain. You'd do well to space out our protein intakes over let's say 3 meals, through-out the day. Eat too often and you'll desensitize the muscles. And you will end up reducing muscle gains. (however it will be good for fat loss)Last edited by alan aragon; 07-29-2011 at 02:57 AM.
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