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HumanPaste
05-07-2014, 04:37 PM
1) Months ago on here I read that the body can only 'absorb' so many grams of protein in one 'sitting'. Is this true? And, if so, what exactly would constitute one sitting (30 minutes, 1 hour, 3 hours)?

2) I'm currently bulking and my only source of creatine is 2,000mg within my pre-workout. Would this be enough to warrant cycling off of after so long so my insides don't rot out?

3) In regards to above creatine content, would this be less than optimal for muscle-building purposes? Most folks I know take somewhere from 6k up daily in the form of capsules.

ecxtimmy
05-07-2014, 04:39 PM
1) Months ago on here I read that the body can only 'absorb' so many grams of protein in one 'sitting'. Is this true? And, if so, what exactly would constitute one sitting (30 minutes, 1 hour, 3 hours)?

2) I'm currently bulking and my only source of creatine is 2,000mg within my pre-workout. Would this be enough to warrant cycling off of after so long so my insides don't rot out?

3) In regards to above creatine content, would this be less than optimal for muscle-building purposes? Most folks I know take somewhere from 6k up daily in the form of capsules.

1) False brosience crap.
2) 5g a day for the first month until saturated then 3-5g on workout days or ever other day is good.
3) Yes you would want to up your creatine intake to the amount above.

Valhallabound86
05-07-2014, 04:41 PM
1) Months ago on here I read that the body can only 'absorb' so many grams of protein in one 'sitting'. Is this true? And, if so, what exactly would constitute one sitting (30 minutes, 1 hour, 3 hours)?

2) I'm currently bulking and my only source of creatine is 2,000mg within my pre-workout. Would this be enough to warrant cycling off of after so long so my insides don't rot out?

3) In regards to above creatine content, would this be less than optimal for muscle-building purposes? Most folks I know take somewhere from 6k up daily in the form of capsules.

Basically what ecxtimmy said. The whole "maximum protein per sitting" stemmed from the amount needed to maximize the anabolic potential from protein. While it's accurate that only around 30g or so is needed to spike MPS, the additional protein taken in is not wasted.

mentalist72
05-07-2014, 05:01 PM
1) False brosience crap.
2) 5g a day for the first month until saturated then 3-5g on workout days or ever other day is good.
3) Yes you would want to up your creatine intake to the amount above.

^ this. Look into picking up some bulk creatine monohydrate. Take 5g daily whenever it's convenient for you.

ManWithNoName93
05-07-2014, 05:04 PM
1. The whole idea of only being able to absorb x amount of protein per sitting is false. You're body is capable of many wonderful things. It is not limited in that manner.

2. I would take a bit more than the amount that is in your pre. Take around 5g a day for a month or so then you can drop it down to about 3g. You don't have to cycle off creatine, your insides will not "rot". Just be sure to drink plenty of water throughout the day (which you should be doing anyways especially if you are active and for hydration purposes) to help aid your kidneys.

3. For max benefit of creatine refer to my answer for 2. There is no need for creatine in capsule form. Regular creatine monohydrate in powder form is effective and very cheap.

HumanPaste
05-07-2014, 05:04 PM
^ this. Look into picking up some bulk creatine monohydrate. Take 5g daily whenever it's convenient for you.

Is Creatine Mono the kind you have to 'load'? Heard there are 2 different types, one more immediate and one you have to load...or is this a bro-myth too. -_-

The Solution
05-07-2014, 05:05 PM
1) Months ago on here I read that the body can only 'absorb' so many grams of protein in one 'sitting'. Is this true? And, if so, what exactly would constitute one sitting (30 minutes, 1 hour, 3 hours)?

2) I'm currently bulking and my only source of creatine is 2,000mg within my pre-workout. Would this be enough to warrant cycling off of after so long so my insides don't rot out?

3) In regards to above creatine content, would this be less than optimal for muscle-building purposes? Most folks I know take somewhere from 6k up daily in the form of capsules.

1) http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.


Truth

Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horse****. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?

The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.

Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.

Origin

I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.

Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.

Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.


2) take 5g on workout days
loading/cycling is not necessary
wherever you read that is 100% False.

3) Creatine should be used year round

mentalist72
05-07-2014, 05:08 PM
Is Creatine Mono the kind you have to 'load'? Heard there are 2 different types, one more immediate and one you have to load...or is this a bro-myth too. -_-

Loading isn't necessary.

HumanPaste
05-07-2014, 05:18 PM
1) http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.


Truth

Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horse****. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?

The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.

Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.

Origin

I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.

Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.

Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.


2) take 5g on workout days
loading/cycling is not necessary
wherever you read that is 100% False.

3) Creatine should be used year round

*bows down in worship* You're my damn hero, thank you so much. Great replies and reps all around.

jwaynehinkle
05-07-2014, 06:21 PM
1) http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.


Truth

Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horse****. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?

The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.

Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.

Origin

I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.

Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.

Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.


2) take 5g on workout days
loading/cycling is not necessary
wherever you read that is 100% False.

3) Creatine should be used year round

Great info reps coming you way if it doesn't tell me I must spread them around more first.