I was researching around about using expired whey protein and came across a comment claiming that the 1 g of protein per pound of body weight is a myth. He was linking to articles and videos supporting his claim. I haven't read through all of them but if it is true it would seem it would contradict the "knowledge" of SO MANY people regarding nutrition including coaches, personal trainers, etc...
Since I can't post links. Just google: 6 Month Expired Whey Protein (promealreplacementshakes.com)
click the 1st link and scroll down to the 1st comment.
Thoughts?
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01-05-2012, 10:33 PM #1
1g of protein per pound is a myth!?!?!?
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01-05-2012, 10:42 PM #2
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01-05-2012, 10:45 PM #3
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01-05-2012, 11:00 PM #4
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01-05-2012, 11:08 PM #5
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There are NO facts for correct amounts of ANY macro. There are guesstimates for the general population. 1g is a good catchment number.
Going over the minimum requirement will result in no negative effects, but going will. So it's better aim in the upper bounds.
The same goes for fats and other essential nutrientsSaying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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01-05-2012, 11:13 PM #6
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01-05-2012, 11:31 PM #7
How do some of you eat SO LITTLE protein.
I couldnt eat normally/things I like and stay under 1g/lbFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
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01-06-2012, 12:44 AM #8
Sufficient protein intake varies on a lot of different factors. The most notable would be if you're in a caloric surplus or deficit and what your energy intake and TDEE is.
When in a caloric surplus protein intake doesn't need to be as high than when you're in a caloric deficit.IIFYM - not even once.
www.AlanAragon.com
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01-06-2012, 01:05 AM #9
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Theres no hard facts about ANY of this food related malarky, how much of which stat you should eat and which works faster for whatever body type. People have good results with proper diet and attribute it to what they ate. Eat less, excersize more. The rest of it will find its way.
He learned no lessons
He acknowledged no mistakes
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01-06-2012, 01:58 AM #10
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lol
People would rather go by one anecdote of "it did me no harm" rather than the collective opinion of experts - who a) understand human biology, b) lift and are successful at lifting, c) have clients who have success following their advice. Not to mention the contents of peer reviewed clinical trials.
Broscience diploma is in the post.
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01-06-2012, 05:51 AM #11
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1-g- per pound is a way to keep the math simple and provide sufficient protein. If you want to get more into the minutiae and use the accepted data, at least for athletes, then you can and you'll find .8/g/kg/bw is the lowest recommendation for sedentary folks, and those exercising and training will need 1.0-1.8/g/kg/bw, with an exception of up to 2.2/g/kg/bw, for high endurance athletes and in active children. Now that is what research would say is the most you can take that will still be sufficient for metabolic needs. In other words the least you should consume. So to simplify, 1/g/lb/bw works just fine. If you like a higher number by all means do so, I do many days, some days I likely eat less than that. Bottom line is you can be either side of the number and you'll be fine, muscle isn't going to just fall off of you because you didn't eat 1/g/lb/bw, or 2/g/lb/bw for a meal, or days or whatever. Not if you're healthy!
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01-06-2012, 06:12 AM #12
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^ Exactly.
For an excellent discussion of the issues at hand, please see: Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes.
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01-06-2012, 07:26 AM #13
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01-06-2012, 07:28 AM #14
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I think the question OP is really asking is "how much does it matter" is it responsible for 30% of my results? 20%? 5%?
People are always saying X matters but nobody really says how much? Has anyone here been "under fed" protein and made horrible progress and when meeting requirements made a transformation? I doubt it, protein is one of several factors IMO that help one achieve the physique they want.
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01-06-2012, 07:30 AM #15
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01-06-2012, 07:36 AM #16
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01-06-2012, 07:40 AM #17
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11-04-2012, 04:07 PM #18
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11-04-2012, 04:14 PM #19
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11-04-2012, 04:18 PM #20
What are you talking about? It's the exact opposite; nobody who has studied human biology has ever claimed that you need 1g per lb of bodyweight to gain muscle, not even one scientist or scientific study in the world claims bodybuilders need 1 g per lb of bodyweight. As a matter of fact, science shows otherwise. 0.5 g per lb of bodyweight is more than enough.
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11-04-2012, 05:06 PM #21
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So much passion about protein. Haha. I eat 1g/lb because it's easy and I like it. There's lots of good advice, and way more bad which people are still getting huge with. So do what you're going to do. Personally I take the advice of the long time success stories on here, and even then I choose the advice that makes it the easiest for me.
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11-04-2012, 05:09 PM #22
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11-04-2012, 08:15 PM #23
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11-04-2012, 08:26 PM #24
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Give me one example of a supplement that destroy's your health.
There are scientific studies that say that even up to 3g of protein per KG of bodyweight, or 1.4g per lb may be beneficial for some very extreme athletes. With enough data from various other studies to show that ranges between 2g-2.5g per KG are likely to be superior to numbers below that. (Or in pounds - ranges from 0.8g-1.2g per lb being superior in many cases to anything below that)
You saying that 0.5g per bodyweight is more than enough is completely absurd and has very little scientific basis. It is enough for sedentary individuals with minimal physical activity.
http://forum.nostressnutrition.net/i...opic,17.0.html
http://www.uni.edu/dolgener/Advanced...ein_intake.pdf
The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein (2-3 g x kg(-1) BW x day(-1), where BW = body weight) is necessary. Current literature suggests that it may be too simplistic to rely on recommendations of a particular amount of protein per day. Acute studies suggest that for any given amount of protein, the metabolic response is dependent on other factors, including the timing of ingestion in relation to exercise and/or other nutrients, the composition of ingested amino acids and the type of protein.Originally Posted by Eric HelmsOwner of:
www.Aspartame-Research.com
www.MayfieldFitness.net
Author of:
Flexible Dieting Handbook: How To Lose Weight by Eating What You Want - an Amazon Bestseller
"The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn. "
― Alvin Toffler
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11-05-2012, 01:54 AM #25
Thought I'd chime in with this: http://www.jissn.com/content/pdf/1550-2783-9-42.pdf
From that:
“The ‘lay’ recommendation to consume 1 g protein/lb of bodyweight/day (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this “lay” recommendation aligns well with research that assesses applied outcome measures of strength and body composition…”Sports Science & Health Undergraduate
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11-05-2012, 07:02 AM #26
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http://www.youtube.com/watch?v=SFObr7rc1kA
I'll just leave this here, good watch...if you have the time, it's 97 min.
Edit: I take about 115-130 protein depending on the day, and I making all kinds of gains."I think, therefore I am" - René Descartes
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11-05-2012, 07:39 AM #27
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11-05-2012, 07:46 AM #28
I would agree that over 1g per lb is a bit much. a lot of the stuff you read is hype by supp companies to sell more product. There is great studies out there that fight against what we've been told over the last 10 years. I stick with 1g per lb due to the ease of keeping track.
If you're absent during my struggle, don't expect to be present during my success.
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11-05-2012, 11:11 AM #29
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1g per lb may be a myth but think about what you need for caloric intake. If the government (FDA) guideline is approximately 30% of your calories from protein then it breaks down like this. I am 6'2" about 225 lbs. For me to put on weight while working out I need around 4000 calories per day. At 30% from protein that's 1200 calories from protein. A gram of protein has 4 calories in it. That means according to FDA I should be consuming 300 grams of protein or 1.33 per lb of body weight.
Do these proteins need to come from supplements, absolutely not (especially expired ones) but 300g worth of chicken, tuna and beef per day is a heck of a lot of food. It can certainly be done though if you choose not to supplement.
I realize saying this on an internet forum is a bit hypocritical to say on internet forum, but you dont have to believe everything you read online. Think about it and see if it makes sense. Most of the advice on here is grounded in fact.
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11-05-2012, 11:38 AM #30
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