I've heard a lot of different things. What I think I know is that your body can only absorb 20 grams of Whey protein in an hour span. So I thought if i mixed Whey and Egg White protein that I could get a protein shake that was 60 grams of protein. While I was buying the powder someone seemed to be under the impression that you can't absorb more than 20 grams of ANY typw of protein which I dont think is true.
So I'm wondering: Is there a way to get a 50-60 gram Protien shake that I will absorb? And what's the best way?
Thank you so much
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Thread: How much protein can I absorb?
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08-21-2011, 12:18 PM #1
How much protein can I absorb?
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08-21-2011, 12:21 PM #2
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08-21-2011, 12:21 PM #3
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08-21-2011, 12:21 PM #4
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08-21-2011, 12:23 PM #5
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08-21-2011, 12:25 PM #6
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08-21-2011, 12:27 PM #7
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Science has not been able to figure out how much protein a person can effectively absorb at a time. However there are several different published studies that do show advantages to people that exercise taking 1.5 grams of protein compared to lesser amounts. This is certainly more then 20-40 grams per meal. I dont know if there are any studies comparing even higher amounts of protein intake.
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08-21-2011, 12:28 PM #8
like many have said the body can only absorb "X" amount of protein at a time is totally a myth, and not true!
and the best way to get your protein is personal preference! if that is by eating 6 meals or 1 meal! (And btw just incase you are wondering you do not need 6 meals a day to keep your metabolism running)just your average unicyclist, juggling, trombone playing weightlifter.......
*U.S Army and Proud*
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08-21-2011, 12:32 PM #9
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08-21-2011, 12:33 PM #10
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08-21-2011, 12:35 PM #11
Can't believe this article hasn't been posted yet. OP read this.
http://www.wannabebig.com/diet-and-n...a-single-meal/
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08-21-2011, 12:36 PM #12
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08-21-2011, 12:37 PM #13
From a personal note, whenever I down more than 2 scoops I get sick. Unless it's with some bread, or something. Don't know if you will get the same side effect or not. If you don't, good on ya. There have been threads discussing this. Check out Wavelength's super thread "losing fat for noobs" in the losing fat section where he discusses his approach of sipping a 4 scoop shake throughout the day. Also, a lot of people here will encourage you to get your protein through whole food for saitey purposes and not to depend on whey shakes as it invites over eating at one time or another.
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08-21-2011, 12:42 PM #14
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08-21-2011, 01:39 PM #15
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08-21-2011, 01:46 PM #16
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Since I caught you, has there ever been an amount that has been the generally accepted upper limit? It would be somewhat individual, but I was unaware of any study that specifically stated a maximum. Granted, it's splitting hairs and probably not applicable in most real world settings, but it was just something I've been curious about.
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08-21-2011, 01:51 PM #17
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08-21-2011, 02:15 PM #18
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08-21-2011, 03:04 PM #19
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08-21-2011, 03:08 PM #20
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08-21-2011, 03:29 PM #21
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08-21-2011, 03:31 PM #22No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
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08-21-2011, 03:50 PM #23
I think this is the study SugarFree1 was referring to:
http://www.jacn.org/content/19/suppl_5/513S.full
You looked it up but you couldn't be bothered to post it yourself because you thought someone wanted to prove it wrong? Sheesh.
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08-21-2011, 03:55 PM #24
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Wow, another thread about how much protein can be used by the body!
And why are we all arguing about it? If you don't feel like you are not taking in enough protein, take in more. If you feel like you are taking in too much and having digestion problems...take in less. Why are we focusing on studies? Who cares? Most of the "studies" don't even relate to a hardcore athlete / bodybuilder, so the information contained in the "study" is worthless.
Sugarfree1: You are right, there have been studies. But, why waste time trying to find them? You have nothing to prove. You know what works for you and I know what works for me.
OP: Your body will metabolize more than 20g of whey at a time. Whey digests very fast. I usually take 50g whey at a time, never had a problem with it.
Wonderpug: Why would you try to discredit someone's post. That's not cool, and I noticed you like to be the devil's advocate on this subject. Trying to hurt people's feelings on this forum will not gain you respect."You have to do what others won't to achieve what others don't." - Unknown
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08-21-2011, 03:59 PM #25
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SugarFree, if x-ray posted a link the study that you're referring to, then please be aware that they are talking about kg and not pounds per the following quote:
"These studies indicate that for physically active individuals daily protein intake needs could be as high as 1.6–1.8 g/kg (about twice the current recommendation). "
That equates to 0.73 to 0.82 grams per pound and not the 1.5 grams per pound that you cited.
I didn't try to discredit him, but rather asked him to provide the source of the information he was asserting, as I've never seen studies conclude such high protein intake provided special benefits.
Per the above, it looks like SugarFree was wrong in his assertion as he appears to have misread the research.
And this is why it's important to post citations.
Because just saying there are studies does a disservice to those that might believe you are reporting accurately.
Where are those studies?Last edited by WonderPug; 08-21-2011 at 04:04 PM.
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08-21-2011, 03:59 PM #26
Not all studies use subjects or protocols that pertain EXACTLY to the goal in question, but they are pieces of evidence nonetheless. Thus they should be taken into consideration, rather than completely dismissed. Ignoring research outcomes would be a bias toward ignorance, just as embracing them as universally applicable would be a bias against individual response.
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08-21-2011, 04:03 PM #27
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08-21-2011, 04:06 PM #28
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08-21-2011, 04:34 PM #29
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I didn't say they should be "completely dismissed" or "ignored." I tried to gain muscle mass for years with the same amount of protein that these studies advocate. Only after I upped my protein did I start to grow again. I have always believed in trial and error with your own body....see what works for you. I don't know any big bodybuilders (natural or otherwise) that have been able to keep growing year in and year out without taking in at least 1g protein per pound.
I concur with with your post, especially the last sentence. I just don't like it when people are treated like they are an idiot...He was just trying to help."You have to do what others won't to achieve what others don't." - Unknown
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08-21-2011, 05:27 PM #30
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In the most recent trial, researchers from Australia's Victoria University looked at the impact of two different levels of protein intake on gains in muscle size and strength in a group of well-trained recreational bodybuilders, all of whom had been training for around five years [6].
The men were matched for strength and placed into a whey protein or carbohydrate group. In addition to their normal diet, they were told to consume 1.5 grams of the supplement per kilogram of bodyweight per day in three divided doses, one mid-morning, one after training (or mid-afternoon) and one in the evening before sleep.
For example, an 80-kilogram (176-pound) subject in the whey protein group consumed 120 grams of a supplement containing approximately 103 grams of protein, 6 grams of carbohydrate, and 1.2 grams of fat. The same individual in the carbohydrate group consumed the same dose of a supplement containing 106 grams of carbohydrate and 0 grams of protein or fat.
Men in the carbohydrate group consumed 0.77 grams of protein per pound of bodyweight (1.7 grams per kilogram) — the same amount recommended by Dr. Peter Lemon based on his nitrogen balance data from the 1980's and 90's.
Protein intake in the whey group was 1.36 grams of protein per pound of bodyweight (3 grams per kilogram) or 1.6 grams per pound of lean body mass (3.5 grams per kilogram), which was roughly double that of the carbohydrate group.
At the end of the study, the protein group had gained 2.3 kilograms (5.1 pounds) of lean mass, compared to just 0.7 kilograms (1.5 pounds) in the carbohydrate group.
http://www.thefactsaboutfitness.com/...ch/protein.htm
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