Most people are taking in too much protein.

[B3yondBrawn]

Ive heard numerous times people stating that you should take in 1-2 grams of protein per pound of body weight. This is completely false, if not dangerous.

I learned this in a college class recently and have confermed it with the goverments nutrition guidlines.

Here's what the truth is:

*The average person needs .36 g protein / pound of body weight
(200 lb man would need up to 72g.)

*People who are sick or injured require more.

*Bodybuilders and athletes need up to twice the recomended amount .72g/lb
(200 lb bodybuilder bulking may need up to 144g of protein)

*The body has trouble absorbing more than 25 g of protein at a time. The rest is burned off or stored as fat.

*excess protein is bad for the body, too much may be hard on the kidneys, and is likely to be stored as fat.

I recomend that everyone take this advice seriously for their health and success of bodybuilding. Ive been focusing less on protein intake, taking in more carbs, and have had great success lately. Another thing is that protein fills you up much faster than carbs, and thus you have a harder time getting enough calories to gain weight.

[RU4A69]

*The body has trouble absorbing more than 25 g of protein at a time. The rest is burned off or stored as fat.

lol

[nads786]

lol

lol times two

[rockstarsar]

I learned this in a college class recently and have confermed it with the goverments nutrition guidlines.

Hmm.

Here's what the truth is:

*Bodybuilders and athletes need up to twice the recomended amount .72g/lb
(200 lb bodybuilder bulking may need up to 144g of protein)

For bodybuilders and athletes, I'd expect at least a gram per lb of lean mass. Seems stupid to say .72g/lb for everybody, regardless of individual differences.

*The body has trouble absorbing more than 25 g of protein at a time. The rest is burned off or stored as fat.

Can your teacher show us some studies on that?

*excess protein is bad for the body, too much may be hard on the kidneys, and is likely to be stored as fat.

Excess by definition is not a positive attritute. So who decides what "excess" is?

[Steve_W]

Congratulations, you have won the retard of the week award.

[keiga]

*excess protein is bad for the body, too much may be hard on the kidneys, and is likely to be stored as fat.

This wont be in issue aslong as your drinking enough water.

[Neil_I]

lol times two

lol times three.

I'm sure Government guidelines and Recommended Daily Amounts apply to us highly active individuals!!

[patfactorx]

biggest thing about theory and practice is that there's a huge disconnect between what works in a book and what actually happens in real life. I have yet failed to see a good bodybuilder who takes in less than 200 grams of protein a day.

[Man2kx]

I also learned this in my college nutrition class.

I definately don't agree with it. They don't state specifically who and what bodybuilders are, perhaps just average weightlifters just looking for strength and not size.

I believe it was .8g / kg BW.

[Andrew69]

Congratulations, you have won the retard of the week award.

More like retard of the year

[Andrew69]

I recomend that everyone take this advice seriously for their health and success of bodybuilding. Ive been focusing less on protein intake, taking in more carbs, and have had great success lately. Another thing is that protein fills you up much faster than carbs, and thus you have a harder time getting enough calories to gain weight.

Sounds like Jamie Hyneman from Mythbusters....
"I reject your reality and instead substitue my own"

[r~iddick]

I have to say I agree with the initial post in moderation.

The average person's liver can process around 30g of protein at any one sitting, which will be put to good use... by one sitting I mean two to three hours (Which is roughly the time it takes for you to digest complex carbs anyway)

Meals should be consumed 5-6 times per day, which equates to around 180gs per day for a body building excercise. So yes it's still more than '.72g/lb' but I do agree that alot of people just eat for the sake of it.

...even various supplement makers specifiy optimal intake per meal at around 25-30g. For example reflex-nutrition.co.uk.

I've always eaten around 30g per meal and found I put on minimal fat, and just as much muscle as you'd expect. I'm not such a fan of the usual cut and bulk process. I found that eating in moderation and working out gave me a great build slowly but surely. But it's all about whatever works for you...

[rockstarsar]

More like retard of the year

No, you'd be surprised at what kinds of things people post. This isn't bad at all.

[jked4life]

This is great! We all should be in a panic because of the stress that we put our bodies under, ingesting too much lean protein. We are all so stupid for doing this, how could we not have known! This information changes everything for me. Now, I am just going to give up my bodybuilding diet and be like everyone else I know and eat pizza, icecream, chips, and fast food. If you all value your kidneys, you will join me!

[Swiftyer]

Seriously I aught to give you about 8000 slaps for every time a retarded post like this has been created. Educated or not, doctors/scientists will all say the same thing. I'll shut-up once an actuall athletic scientist applies this matter. Untill then, everyone go on ahead and "overdose" with protein! :P

[Zensuji]

ffs dan what you been smoking?

[GarethCheeseman]

Anyone on a relatively low protein diet care to share some stats and pictures?

And any natural builders on a high protein diet got any storys about ill health they care to share that has been atributed to their protein intake?

[thajeepster]

Im getting really freaking tired of these statements that too much protein is bad... its FOOD, so what!!!!!, i'd rather eat a couple chicken breasts than a couple of donuts. Who makes up these numbers, how much is too much CARBS? How much is too much FAT????? Who the **** cares.... eat what you feel works best for YOUR body, not what some damn scientist thinks. Ill stick with my 2g per lb, and i'll live.

[thajeepster]

ive never heard of anyone dying from eating too much lean protein.

[vja2000]

This is great! We all should be in a panic because of the stress that we put our bodies under, ingesting too much lean protein. We are all so stupid for doing this, how could we not have known! This information changes everything for me. Now, I am just going to give up my bodybuilding diet and be like everyone else I know and eat pizza, icecream, chips, and fast food. If you all value your kidneys, you will join me!

The masses can easily be manipulated my friend, which is precisely why our founding fathers made certain we couldn't select our own president...

Vince

[vja2000]

Anyone on a relatively low protein diet care to share some stats and pictures?

And any natural builders on a high protein diet got any storys about ill health they care to share that has been atributed to their protein intake?

First, you are making the assumption that 26 grams of protein per sitting is a "low protein diet" when in truth, it is a reasonable diet. No one here has suggested that a "low protein diet" is good for you.

Second, you are also making the assumption that people suffering abnormalities from excessive protein intake would recognize that their ill feelings come from excessive protein intake. Ever feel bloated, constipated, have the runs, or experience little twinges here and there? Certainly none of that could be too much protein - right?

Vince

[vja2000]

Im getting really freaking tired of these statements that too much protein is bad... its FOOD, so what!!!!!, i'd rather eat a couple chicken breasts than a couple of donuts. Who makes up these numbers, how much is too much CARBS? How much is too much FAT????? Who the **** cares.... eat what you feel works best for YOUR body, not what some damn scientist thinks. Ill stick with my 2g per lb, and i'll live.

First, the numbers aren't made up; they are very much real and to assume there is absolutely no science behind them would be wrong. To answer a few of your questions:

How much is too much carbs? More carbs than you need is too much.

Is too much protein bad? Yes, it is. Too much of anything is not a good thing.

How much is too much fat? More than you can burn off is cetainly too much.

I happen to agree with the person in the first post. Those numbers have worked well for me both past and present.

Your 2 grams of protein per pound is, in my opinion, too much for you. Of course, you don't tell us if this is 2 grams per lean pound of body weight, or 2 grams per total pound of body weight, in which case you would be ingesting protein to somehow enhance fat levels. Here's a thought; why don't you post your picture for us and let us be the judge of your protein intake and nutritional strategy?
Vince

[GarethCheeseman]

First, you are making the assumption that 26 grams of protein per sitting is a "low protein diet" when in truth, it is a reasonable diet. No one here has suggested that a "low protein diet" is good for you.

Second, you are also making the assumption that people suffering abnormalities from excessive protein intake would recognize that their ill feelings come from excessive protein intake. Ever feel bloated, constipated, have the runs, or experience little twinges here and there? Certainly none of that could be too much protein - right?

Vince

For a start I use the term relatively, because most people on here are probably consuming 200-400g of protein a day, some maybe more, so less than 200g is relatively low for a bodybuilder.

And secondly, I made no assumptions, I asked questions in the hope of objective response. I don't presume high protein diets are healthy, I am perfectly open to scientific reasoning and case examples.

Personally I take in 200-300g a day, less than this and my gains stagnate, and I feel in no worse health than before I began training and dieting in this manner, in fact I'm ill less often, my toilet habbits are better and I just feel better in general. Thats not to say there may be no lasting effects from it, and so I asked if anyone had such cases to share.

[usfsurferguy]

The first post is exactly correct. Talk to any reputable registered dietician and they will tell you the same thing. I am currently an exercise science student and there is plenty of research supporting this. No, this website is not a valid research source. Check studies done through peer reviewed journals and you will find your answer. Anything more than 1.6g/kg of bodyweight or 20% of calories will be turned to fat. Of course, everyone is different, and some can tolerate more or less but this is a general rule of thumb.

I will try and find links to some good articles stating that increased protein consumption above what your body needs, is unbeneficial.

[B3yondBrawn]

Wow i guess i caused some controversy with this one. I felt that all of you ought to know the TRUTH though. First off, the reason everyone is still thinking they should take in 1-2 g/lb is because thats what the fitness industry has been saying for decades. You can also open magazines that tell you to do 15-20 sets for a given exercise in one day. This doesn't work for most people.

Even if you think your gains are better with twice the recomended amount of protein, fitness/bodybuilding is also about health and well being, and you may be setting yourself up for long term injury. If you take in enough water every day, this may minimize these risks, but just remember any protein your body doesn't use WILL be stored as fat.

Someone posted that they notice that their gains stop when they take in less than 200-300 g of protein. This has nothing to do with protein but more likely overall calories. You'd be suprised how much easier gains come when you focus on eating more carbs. 60% carbs, 20% protein, 20% fat. That ratio will produce much better results than 40% protein 40% carbs and 20% fat.

But hey dont believe what the doctors and scientist say, they definately dont know as much as the writers for FLEX or Muscle and Fitness.

[johnnyironboard]

*People who are sick or injured require more.

How much more? Why do they need more? Is it maybe because protein helps build and repair?????

[johnnyironboard]

Talk to any reputable registered dietician and they will tell you the same thing. I am currently an exercise science student and there is plenty of research supporting this.

LOL- post 1 study with athletes.

[UniversityofFL]

Wow i guess i caused some controversy with this one. I felt that all of you ought to know the TRUTH though. First off, the reason everyone is still thinking they should take in 1-2 g/lb is because thats what the fitness industry has been saying for decades. You can also open magazines that tell you to do 15-20 sets for a given exercise in one day. This doesn't work for most people.

Even if you think your gains are better with twice the recomended amount of protein, fitness/bodybuilding is also about health and well being, and you may be setting yourself up for long term injury. If you take in enough water every day, this may minimize these risks, but just remember any protein your body doesn't use WILL be stored as fat.

Someone posted that they notice that their gains stop when they take in less than 200-300 g of protein. This has nothing to do with protein but more likely overall calories. You'd be suprised how much easier gains come when you focus on eating more carbs. 60% carbs, 20% protein, 20% fat. That ratio will produce much better results than 40% protein 40% carbs and 20% fat.

But hey dont believe what the doctors and scientist say, they definately dont know as much as the writers for FLEX or Muscle and Fitness.

do you have any links to legit studies provein what your saying?

[thajeepster]

First, the numbers aren't made up; they are very much real and to assume there is absolutely no science behind them would be wrong. To answer a few of your questions:

How much is too much carbs? More carbs than you need is too much.

Is too much protein bad? Yes, it is. Too much of anything is not a good thing.

How much is too much fat? More than you can burn off is cetainly too much.

I happen to agree with the person in the first post. Those numbers have worked well for me both past and present.

Your 2 grams of protein per pound is, in my opinion, too much for you. Of course, you don't tell us if this is 2 grams per lean pound of body weight, or 2 grams per total pound of body weight, in which case you would be ingesting protein to somehow enhance fat levels. Here's a thought; why don't you post your picture for us and let us be the judge of your protein intake and nutritional strategy?
Vince

ive done high carb, and ive done high protein... i like the latter. No one knows what works for your body but YOU. Im not going to let anyone, be it you or any one else tell me whats right for my body. Do a search, ive got a few pics posted, granted im not a big guy, and you and others will tell me that its because im taking in too much protein .... but ive tried every angle for the last few years, and ive come to realize what works for me.

and yes, its per lb of lbm.... fat doesnt need protein.

[The Doc]

OK, let's just make this real simple. Everyone here can agree that a balanced diet is the most optimal way to maintain a healthy weight and gain lean mass. Now if you look at most ratios of a diet that people follow it's usually a 40/40/20 split or a 40/30/30/ split of Protein/Carbs/Fat to keep that balance in order to prevent catabolism and promote growth. So even if you are on a maintenance diet of 2500 calories that's 1000 calories or 200 grams of protein which means if you weigh 150 lbs it's 1.33g per lb, 200 is 1g per lb and 225 is .88g per lb. That's just for maintenance, if your on 3000 calories per day for lean muscle growth you're looking at 300g per day or 2g per lb at 150 lbs, 1.5g at 200 lbs and 1.33g at 225 lbs. You see it's about a balanced diet not just the amount of protein being ingested in a day. If you do nothing all day long but lay in bed your body can use 50g of protein.

Proteins are essential for growth and repair. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction, immune protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. Many hormones are proteins. Protein also provides a source of energy. Most people here are trying to build muscle through resistance training so they already require more protein than the average person. Then you need more protein to repair the muscles that are damaged by weight lifting and even more to help them grow. So the needs of the body builder are much higher than that of the average person that your professor is speaking of.

I hope this makes sense .

The Doc