Have you been wasting all of those protein shakes?

[pbracinginc]

Ok guys, it's time for me to pass on a little reading. For the past 2 hours I have been reading a book called "Power Eating" by Dr. Susan Kleiner PHD, RD (registered dietitian). I am currently almost through the section on protein. It talks about how protein is synthesized in the body, how it is broken down during digestion, how it is used for recovery, and most importantly how much to take in. Here is what I have to give to you:


Your body continuously breaks down it's own tissue and replaces it. In the course of 150 days, half of your total protein is replaced. This process is completed by enzymes inside your digestive system, which are actually proteins, breaking down protein into amino acids. Instructions from your DNA tell your body where to transport these amino acids to repair tissue. This is the basics for all muscle building.

When you train with weights, you create microscopic tears in your muscle fibers. This is common knowledge among our community. These tears need to be fixed in order to gain muscle mass. Consider it like this:
You tear a rope that is of need to you. So in order to continue using the rope, you need to fix it. What do you do? Grab some duct tape and wrap up the rope. Good as new.
In your body, muscle fibers are the rope, and protein is the duct tape. Simple right?

So the more protein you take in, the more muscle fibers you can repair right? Not exactly.

A study done at Kent State University divided strength trainers into three groups for study.
1. Low protein group- .9g Protein per Kg of Body Weight
2. Increased protein group- 1.4g Protein per Kg BW
3. High Protein group- 2.4g Protein per kg BW

These protein amounts were a daily consumption.

Three things were found:
1.) People who were on the low protein diet, didn't show any change in protein synthesis. Meaning, little muscle growth.
2.) People on the 1.4g diet, increased protein synthesis, meaning muscle growth.
3.) People on the 2.4g diet showed no further protein synthesis. Meaning, they hit some sort of a plateau, and there was no added benefit.

And what does this all mean? Well it means that we have all probably been taking in too much protein in our diet. It is clear that elevated levels of protein ingestion are beneficial, but there is a limit.

Now, this is a study done on average strength trainers just staying in shape. So for people looking to gain muscle, a higher level than 1.4g per kg is needed.

A general formula to stick to would be: 2g protein per Kg of Body Weight
Ex) 150 pound male= 68 kg
68kg x 2g= 136g protein per day

This may not seem like a big deal to some, but since I have seen a lot of talk about consuming 1.5-2g of protein per POUND of body weight. Which is between 200-300g per day. I see it necessary to share this study with everyone.

So in short, you may be drinking those extra protein shakes for no reason. You may already be consuming enough protein in your diet to sustain muscle growth at a good rate. So my advice, eat meat throughout the day, whey after a lift, and let that be that!

[NewbieX2]

No need to tell me, bro. I don't have the type of funds some of these kids around here do, anyways...dropping so much cash on protein, weight gainer, casein, all this stuff...I always did try to take in 1g per pound and it always worked for me. Never saw a need to go overboard.

Good read, though.

EDIT: I left this section to check the powerlifting section for any new posts and this was at 3 views. I come back like 45 seconds later and 24. inb4****storm

[Jellyrolls]

This is some valuable information.
Although the only protein shakes i take are :

Premier nutrition 30g protein meal replacement for breakfast and my AMP60 whey protein after workout

[elmagodelossema]

Ok guys, it's time for me to pass on a little reading. For the past 2 hours I have been reading a book called "Power Eating" by Dr. Susan Kleiner PHD, RD (registered dietitian). I am currently almost through the section on protein. It talks about how protein is synthesized in the body, how it is broken down during digestion, how it is used for recovery, and most importantly how much to take in. Here is what I have to give to you:


Your body continuously breaks down it's own tissue and replaces it. In the course of 150 days, half of your total protein is replaced. This process is completed by enzymes inside your digestive system, which are actually proteins, breaking down protein into amino acids. Instructions from your DNA tell your body where to transport these amino acids to repair tissue. This is the basics for all muscle building.

When you train with weights, you create microscopic tears in your muscle fibers. This is common knowledge among our community. These tears need to be fixed in order to gain muscle mass. Consider it like this:
You tear a rope that is of need to you. So in order to continue using the rope, you need to fix it. What do you do? Grab some duct tape and wrap up the rope. Good as new.
In your body, muscle fibers are the rope, and protein is the duct tape. Simple right?

So the more protein you take in, the more muscle fibers you can repair right? Not exactly.

A study done at Kent State University divided strength trainers into three groups for study.
1. Low protein group- .9g Protein per Kg of Body Weight
2. Increased protein group- 1.4g Protein per Kg BW
3. High Protein group- 2.4g Protein per kg BW

These protein amounts were a daily consumption.

Three things were found:
1.) People who were on the low protein diet, didn't show any change in protein synthesis. Meaning, little muscle growth.
2.) People on the 1.4g diet, increased protein synthesis, meaning muscle growth.
3.) People on the 2.4g diet showed no further protein synthesis. Meaning, they hit some sort of a plateau, and there was no added benefit.

And what does this all mean? Well it means that we have all probably been taking in too much protein in our diet. It is clear that elevated levels of protein ingestion are beneficial, but there is a limit.

Now, this is a study done on average strength trainers just staying in shape. So for people looking to gain muscle, a higher level than 1.4g per kg is needed.

A general formula to stick to would be: 2g protein per Kg of Body Weight
Ex) 150 pound male= 68 kg
68kg x 2g= 136g protein per day

This may not seem like a big deal to some, but since I have seen a lot of talk about consuming 1.5-2g of protein per POUND of body weight. Which is between 200-300g per day. I see it necessary to share this study with everyone.

So in short, you may be drinking those extra protein shakes for no reason. You may already be consuming enough protein in your diet to sustain muscle growth at a good rate. So my advice, eat meat throughout the day, whey after a lift, and let that be that!

No one has ever told anyone to eat beyond what they need to eat. People don't understand what bulking is. Bulking is eating the least amount of food necessary to have OPTIMAL recovery, so whether that is at 3000 or 5000 calories doesn't matter. Some people will need to eat more protein than others and some others have to train more or less than others... it all depends on each individuals biochemistry. And aside from that I bet the training program the study subjects underwent was lackluster at best, meaning that a person looking for maximum hypertrophy possible would have to, probably, ingest more protein than what you are recommending. Studies are good man, but nothing beats the good old trial and error that has been ongoing for the past century regarding strength training.

EDIT: if anyone is interested in more studies like the one the OP posted about check out this site http://www.ergo-log.com/

[Shlovad]

I only take 3 scoops of Whey a day with milk... I was considering getting Casein though, good or bad idea??

[N4J4R]

Casein is a slower releasing/digesting (or something along these lines) protein than whey and is a good idea before bed, however i would personally save money money if i were you and just have a glass of milk before bed =]

Just as an idea though...

[HudsonHicks]

Casein isnt expensive and works well, I wake up feeling really hungry if I dont have casein before bed.

[wygdwicfy]

good read dude. tho i hardly think someone would actually have a problem getting to much protein.

It's a pain in the ass for me to just get my BW in protein daily

[JoeyPenz]

This information has been around for decades?

[joebrosef]

lol @ a 142lbers trying to break it down for us.....shutup. The 1g/lb of BW is a scam.

[mafi0]

ive been constantly growing on about 140-150g of protein per day.

[sonu1990]

Ok guys, it's time for me to pass on a little reading. For the past 2 hours I have been reading a book called "Power Eating" by Dr. Susan Kleiner PHD, RD (registered dietitian). I am currently almost through the section on protein. It talks about how protein is synthesized in the body, how it is broken down during digestion, how it is used for recovery, and most importantly how much to take in. Here is what I have to give to you:


Your body continuously breaks down it's own tissue and replaces it. In the course of 150 days, half of your total protein is replaced. This process is completed by enzymes inside your digestive system, which are actually proteins, breaking down protein into amino acids. Instructions from your DNA tell your body where to transport these amino acids to repair tissue. This is the basics for all muscle building.

When you train with weights, you create microscopic tears in your muscle fibers. This is common knowledge among our community. These tears need to be fixed in order to gain muscle mass. Consider it like this:
You tear a rope that is of need to you. So in order to continue using the rope, you need to fix it. What do you do? Grab some duct tape and wrap up the rope. Good as new.
In your body, muscle fibers are the rope, and protein is the duct tape. Simple right?

So the more protein you take in, the more muscle fibers you can repair right? Not exactly.

A study done at Kent State University divided strength trainers into three groups for study.
1. Low protein group- .9g Protein per Kg of Body Weight
2. Increased protein group- 1.4g Protein per Kg BW
3. High Protein group- 2.4g Protein per kg BW

These protein amounts were a daily consumption.

Three things were found:
1.) People who were on the low protein diet, didn't show any change in protein synthesis. Meaning, little muscle growth.
2.) People on the 1.4g diet, increased protein synthesis, meaning muscle growth.
3.) People on the 2.4g diet showed no further protein synthesis. Meaning, they hit some sort of a plateau, and there was no added benefit.

And what does this all mean? Well it means that we have all probably been taking in too much protein in our diet. It is clear that elevated levels of protein ingestion are beneficial, but there is a limit.

Now, this is a study done on average strength trainers just staying in shape. So for people looking to gain muscle, a higher level than 1.4g per kg is needed.

A general formula to stick to would be: 2g protein per Kg of Body Weight
Ex) 150 pound male= 68 kg
68kg x 2g= 136g protein per day

This may not seem like a big deal to some, but since I have seen a lot of talk about consuming 1.5-2g of protein per POUND of body weight. Which is between 200-300g per day. I see it necessary to share this study with everyone.

So in short, you may be drinking those extra protein shakes for no reason. You may already be consuming enough protein in your diet to sustain muscle growth at a good rate. So my advice, eat meat throughout the day, whey after a lift, and let that be that!

Good read dude. can u give the pdf i want to read that book cazz i don't like to eat too much protein dude. i'm just 110 and skinny, many ppl said to eat 200+ protein/day hell i know that much is not really require...

[robbie_vlad]

lol @ a 142lbers trying to break it down for us.....shutup. The 1g/lb of BW is a scam.

Really? I have trouble staying UNDER 230g a day and I only have one shake a day...guess I'm just a beast carnivore haha.

[pbracinginc]

lol @ a 142lbers trying to break it down for us.....shutup. The 1g/lb of BW is a scam.

I love how people on this board think my weight has anything to do with the amount of knowledge I possess lol.

[cxxkiemxnster]

I love how people on this board think my weight has anything to do with the amount of knowledge I possess lol.

That's why I'm 1 lb. And cause I truelly don't know how much I weigh.

[pbracinginc]

That's why I'm 1 lb. And cause I truelly don't know how much I weigh.

I actually haven't weighed my self in a good month and a half because my scale is packed away. I really have no problem with my weight, I think I wear it pretty well. This helps a good bit with respect these days:

[cxxkiemxnster]

I actually haven't weighed my self in a good month and a half because my scale is packed away. I really have no problem with my weight, I think I wear it pretty well. This helps a good bit with respect these days:

Yea I could see how that helps a bit haha. even though it's a joke how easy it is to become one nowadays.

[BSBrown]

I love how people on this board think my weight has anything to do with the amount of knowledge I possess lol.

Lol. So true. Repped.

[pbracinginc]

Yea I could see how that helps a bit haha. even though it's a joke how easy it is to become one nowadays.

It's easy to be a trainer, but to be certified is a different story. ACE is one of the top certifications in the industry and it was in no shape or form easy. I took classes for 2 years in high school for PT and I still had to study like crazy before the exam. Tough one for sure.

[Animal_Strength]

o lord. OP you shouldnt have posted this no matter how much this would really help others. now people are gonna be afraid to have a steak because it might be too much protein.

[NewbieX2]

lol @ a 142lbers trying to break it down for us.....shutup. The 1g/lb of BW is a scam.

A scam? Are you an idiot? Who's profiting off of this "scam"? If either of the situations (you need 2x lb bodyweight protein or 2x kg bodyweight protein) had the possibility of being a scam, it would be the one requiring you to consume MORE PROTEIN. As in supplement companies would want you to buy more and more of their products.

I'm not saying that's how it is, I'm saying that you don't know what a scam is.

[TotalGymFreak]

inb4 ****storm..
oh wait

And OP, unless you were born yesterday, this info has been around for ages, it's how suppliment companies profit, with this "have 50g/100g/150g etc servings per day"
The best to go for is 30/40/30, 30g protein, 40g carbs, 30g fat per meal.. if you have 4-5 meals then you're sorted..

And that sh!ts written by a woman.. Do you really think they have much say in the world of science?

[desteph]

Not to be a dick but I thought most people already knew this? Same thing goes with creatine loading you don't really need to use that much...

[pbracinginc]

inb4 ****storm..
oh wait

And OP, unless you were born yesterday, this info has been around for ages, it's how suppliment companies profit, with this "have 50g/100g/150g etc servings per day"
The best to go for is 30/40/30, 30g protein, 40g carbs, 30g fat per meal.. if you have 4-5 meals then you're sorted..

And that sh!ts written by a woman.. Do you really think they have much say in the world of science?

Guys don't think I didn't already know that too much protein is a waste. I'm simply trying to let kids know that you don't need to take in a ton of extra protein from supplements. I mean have you read the back of your protein tub lately? Most say take at least 3 servings a day. Total waste of cash.

[toneekay]

I'd agree... I've gone down from taking 169g to 96g a day and just eating more chicken, fish, and red meats.

[jakestorm]

ive always only had a whey shake post workout....nothing else

[DiamondSlits]

I only take 3 scoops of Whey a day with milk... I was considering getting Casein though, good or bad idea??

you dont need casien... its a waste basically just eat food

[DiamondSlits]

I'd agree... I've gone down from taking 169g to 96g a day and just eating more chicken, fish, and red meats.

good to get from meat but 96g??? at your weight? are you feeding a small child?

[M0hi]

Good post repped.

[FLChamp]

I've been thinking of not even using whey anymore. Considering I'm in college and that I'm saving up for a host of other things, $17-20 dollars is just too much cash. Not to mention I eat sandwiches that have 20g of protein anyway. I was fine before using whey and I'll be fine when one day I stop.

Thanks for the info, regardless.