Protein... too much or too little?
#1
Protein... too much or too little?
We all know that to repair and improve we need to be taking in lots of protein, but my question's for the moment are these:
How much?
How do we know when our intake is correct?
Does it vary according to training?
If we dont have enough, what happens?
If we have too much, what happens?
Discuss
How much?
How do we know when our intake is correct?
Does it vary according to training?
If we dont have enough, what happens?
If we have too much, what happens?
Discuss
#2
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Stu, the rule of thumb is 1-1.5 grams of protein per lb of bodyweight each day
For heavy training I would always go for 1.5grams, but if you are into general fitness and go to the gym regularly doing circuits etc then 1 gram will suffice.
So for you I'd go for over 1 gram and try for 1.5. You then need to split this up so you get no more than 30-35 grams every 2-3 hours.
Paul.
For heavy training I would always go for 1.5grams, but if you are into general fitness and go to the gym regularly doing circuits etc then 1 gram will suffice.
So for you I'd go for over 1 gram and try for 1.5. You then need to split this up so you get no more than 30-35 grams every 2-3 hours.
Paul.
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#8
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Stu, you need at least 1 gram, ideally 1.5 grams so don't beat yorself up if you don't make 1.5grams each day.
On a good day I get through upto 300grams of 90+ protein powder which is 270 ish grams
My meals at lunchtime and in the evening are high protein too. At least 30 grams so this will take me into the 330gram range. I'll also get some through breakfast and other foods.
This is why protein drinks were invented, because you'd never leave the dinner table if you had to take it all in food form.
What are your proper meals like. Breakfast, Lunch and Dinner?
On a good day I get through upto 300grams of 90+ protein powder which is 270 ish grams
My meals at lunchtime and in the evening are high protein too. At least 30 grams so this will take me into the 330gram range. I'll also get some through breakfast and other foods.
This is why protein drinks were invented, because you'd never leave the dinner table if you had to take it all in food form.
What are your proper meals like. Breakfast, Lunch and Dinner?
#9
Few ideas Stu to up ya protein intake....best to get what you can from real foods.
Whey
MR
Chicken
Fish
Cottage Cheese
Egg Whites
Prawns
Tuna
Turkey
Lean Beef
Peanut Butter
Skim Milk
Yoghurt
Low Fat Cheese
Walnuts
I also snack on Protein Bars, my current ones are;
100g Peanut Butter
60g Oats
6 Egg Whites
3 Scoops Choc Whey
2 Tblspoons Cocoa Powder
Half jar Apple Sauce
Add PB & Microwave for 20sec
add oats and egg whites and mix together
add applesauce and cocoa and mix
add 1 whey and mix, add another then mix, add third and mix
Get 8"x8" baking tray and coat with 0% cooking spray and add above contents.
Cook at 160 for 8mins, turn and cook for another 8mins.
Cut into 8 bars
Protein =16g - Carbs=10g - Fat=7g (most is poly and mono so good fats!)
You could always alter the ratios to meet your needs....more oats or more egg whites, up to you.
Hope that helps Stu.
Whey
MR
Chicken
Fish
Cottage Cheese
Egg Whites
Prawns
Tuna
Turkey
Lean Beef
Peanut Butter
Skim Milk
Yoghurt
Low Fat Cheese
Walnuts
I also snack on Protein Bars, my current ones are;
100g Peanut Butter
60g Oats
6 Egg Whites
3 Scoops Choc Whey
2 Tblspoons Cocoa Powder
Half jar Apple Sauce
Add PB & Microwave for 20sec
add oats and egg whites and mix together
add applesauce and cocoa and mix
add 1 whey and mix, add another then mix, add third and mix
Get 8"x8" baking tray and coat with 0% cooking spray and add above contents.
Cook at 160 for 8mins, turn and cook for another 8mins.
Cut into 8 bars
Protein =16g - Carbs=10g - Fat=7g (most is poly and mono so good fats!)
You could always alter the ratios to meet your needs....more oats or more egg whites, up to you.
Hope that helps Stu.
#11
Originally Posted by Paul Eggleton
What are your proper meals like. Breakfast, Lunch and Dinner?
2 weetabix or shredded weat with ss milk.
1 whey protein drink (25g)
Mid Morning.
Oat Bar and bacon butty.
Dinner
Large jacket spud with a LOT of tuna mayo.
whey protein drink. (25g)
Mid Afternoon:
Banana
Before Training.
Packet of BM turkey. 200g
Creatine
After Training.
Whey Protein drink (25g)
Tea:
chicken breasts or beef
pasta
peas etc
Bedtime:
Whey Protein drink. (25g)
Approx 10 cups of caffeine free tea and coffee through the day.
Comments?
#12
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Is the bacon buttie really needed Stu?
also can you change brekkie to say Oats and water.. maybee with some chopped almonds/banana in?
maybe a teaspoon of peanut butter for snacks/evening?
If you're trying to lose some weight.. get rid of the creatine imo!
also can you change brekkie to say Oats and water.. maybee with some chopped almonds/banana in?
maybe a teaspoon of peanut butter for snacks/evening?
If you're trying to lose some weight.. get rid of the creatine imo!
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I'd move the lunch time protein drink to mid afternoon, as you will be getting your protein from the tuna.
You could also increase the amount of protein powder, double it infact.
Paul.
You could also increase the amount of protein powder, double it infact.
Paul.
#14
Is the bacon buttie really needed Stu?
More seriously, i dont really see it as an issue with my current 6 day routine im aiming to bulk and tone as fast as possible, not lose weight just yet as ive decided to wait until i pleateu and then hit my Atkins diet for a month and see what happens.
also can you change brekkie to say Oats and water.. maybee with some chopped almonds/banana in?
maybe a teaspoon of peanut butter for snacks/evening?
Thanks for the input
#15
Originally Posted by Paul Eggleton
I'd move the lunch time protein drink to mid afternoon, as you will be getting your protein from the tuna.
You could also increase the amount of protein powder, double it infact.
Paul.
You could also increase the amount of protein powder, double it infact.
Paul.
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Your just jealous
you got that right!!
More seriously, i dont really see it as an issue with my current 6 day routine im aiming to bulk and tone as fast as possible, not lose weight just yet as ive decided to wait until i pleateu and then hit my Atkins diet for a month and see what happens.
Possibly, what would be the benefits from oats?
I love peanut butter and keep forgetting to buy some, will do so tonight.
you can get organic natural peanut butters with 96-98% peanut content
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Originally Posted by in Dorises reply email she
I bought it in Morrisons, cant remember what it was called... natural health or something like that havent got a clue to be honest, are you nearly out of it? want me to get you some?
women.. gotta love em!
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If you get proper peanut butter form a health food shop it will be 100%
Tastes far better too, can be quite pricey tho (maybe Ł1.50ish for 200g), so if you eat loads of it, like me, then tescos own make (NOT THE LOW-FAT ONE ) are 95% with the remainder being brown sugar, sea salt and oil and only 87p for 454g
Tastes far better too, can be quite pricey tho (maybe Ł1.50ish for 200g), so if you eat loads of it, like me, then tescos own make (NOT THE LOW-FAT ONE ) are 95% with the remainder being brown sugar, sea salt and oil and only 87p for 454g
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"So i need 257 grams per day
Is it acceptable to take the bulk of these from Whey protein shakes?
What technically would happen if i took, say: 150?
What technically would happen if i took, say: 450?"
If you ate 450g of protein that would be 1800 cals, meaning you not gunna be able to eat much carbs or fats without gaining weight (calorie surplus).
Best way to maintain protein levels is to base each meal around a protein source (some mentioned above) and eat every 3 hours. Unfortunately it isn't particulary easy because not many protein foods are desirable or easy to snack on .
Protein shakes are good but if your looking to loose weight then you far better with food as there is no thermogenic response from shakes which you can take advantage of with food
Is it acceptable to take the bulk of these from Whey protein shakes?
What technically would happen if i took, say: 150?
What technically would happen if i took, say: 450?"
If you ate 450g of protein that would be 1800 cals, meaning you not gunna be able to eat much carbs or fats without gaining weight (calorie surplus).
Best way to maintain protein levels is to base each meal around a protein source (some mentioned above) and eat every 3 hours. Unfortunately it isn't particulary easy because not many protein foods are desirable or easy to snack on .
Protein shakes are good but if your looking to loose weight then you far better with food as there is no thermogenic response from shakes which you can take advantage of with food
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In sports science the rule of thumb we have is no more than 1.7g per KG of body weight for strength training athletes (not lbs). Studies that have been done suggest comsuming anymore has no extra effect on muscle building so is guide by which many athletes go by. Therefore your aily protein intake via this rule is alot easier to achieve.
Also Stu try and eat your high glycemic foods (spud for example) after training and lower glycemic things before. I talked about this briefly in a post a while back as it is suggested to improve sports performance by suplying the body with energy in a more efficient way. This said, I dont think its been looked at in regards to strength performance, just endurance.
Also Stu try and eat your high glycemic foods (spud for example) after training and lower glycemic things before. I talked about this briefly in a post a while back as it is suggested to improve sports performance by suplying the body with energy in a more efficient way. This said, I dont think its been looked at in regards to strength performance, just endurance.
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In sports science the rule of thumb we have is no more than 1.7g per KG of body weight for strength training athletes (not lbs).
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Hope you don't mind me jumping on this thread but I'm quite into bodybuilding and interested as to what is the 'ideal protein amount'
I've got a book called Power Eating by Susan M. Kleiner
In this book it advocates that a body builder who is bulking should aim for 1.6g of protein per KG of body weight.
For someone who is cutting then it says aim for 1.8g-2g per KG of body weight.
The body is built for survival, If you lift weights then the body will automatically start to use whatever amount of protein you give it for repairing the muscles. The recommended daily intake of protein is 0.8g per KG and obviously as the average person doesn't lift weights then understandably weight lifters will benefit from increased protein intake.
The book states that they looked at research carried out by a university, where by two groups of people were put on a weight lifting routine. One group was given 1.4g per KG and the other group 2.4g per KG. They claim that their was no extra protein synthesis to be found in the higher group, suggesting that the extra protein simply wasn't used.
I would be interested to here other views on this
Simon
I've got a book called Power Eating by Susan M. Kleiner
In this book it advocates that a body builder who is bulking should aim for 1.6g of protein per KG of body weight.
For someone who is cutting then it says aim for 1.8g-2g per KG of body weight.
The body is built for survival, If you lift weights then the body will automatically start to use whatever amount of protein you give it for repairing the muscles. The recommended daily intake of protein is 0.8g per KG and obviously as the average person doesn't lift weights then understandably weight lifters will benefit from increased protein intake.
The book states that they looked at research carried out by a university, where by two groups of people were put on a weight lifting routine. One group was given 1.4g per KG and the other group 2.4g per KG. They claim that their was no extra protein synthesis to be found in the higher group, suggesting that the extra protein simply wasn't used.
I would be interested to here other views on this
Simon
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Originally Posted by Paul Eggleton
In sports science the rule of thumb we have is no more than 1.7g per KG of body weight for strength training athletes (not lbs).
Here is a link from a scientific study and two excerts from two scientific reviews on the subject. All are peer riewed so have been accepted by the worlds best doctors and sports scientisits for publication. Unfortuatley im unable to send full text links to alot of articles because you wont have the requried access, hense why ive only put in excerts.
Study conducted in the early 90's:
http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Citation
Excert from a 1996 paper by peter Lemon reviewing a number of studies:
'These data suggest that the RDA for
endurance athletes should be about 1.2 to 1.4 g
protein * kg- * d-r (150 to 175% of the current RDA) and
1.7 to 1.8 g protein * kg- * d- (212 to 225% of the current
RDA) for strength athletes. Fortunately, this quantity of
protein can be obtained in a mixed diet and inadequate
protein intake should not be a serious problem for most
athletes assuming their diet comes from a wide variety of
foods and they are careful to consume adequate energy.'
Excert from the published joint statement by American College of Sports Medicine (one of the most highly regarded sports/medicine science organ isations in the world) and Dieticiens of Canada from the year 2000:
'Protein requirements are slightly increased in highly
active people. Protein recommendations for endurance athletes
are 1.2 to 1.4 g/kg body weight per day, whereas those
for resistance and strength-trained athletes may be as high as
1.6 to 1.7 g/kg body weight per day. These recommended
protein intakes can generally be met through diet alone,
without the use of protein or amino acid supplements, if
energy intake is adequate to maintain body weight.'
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Bloody hell, I'd need 367.5 grams a day on my current weight!
I only tend to take a double scoop (50g protein) after training (sometimes with 2 x raw eggs mixed in) - been concious of the calories as Im also trying to lose weight.
I only tend to take a double scoop (50g protein) after training (sometimes with 2 x raw eggs mixed in) - been concious of the calories as Im also trying to lose weight.
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Thanks Dave , the magazines(when I used to read them) certainly were written by enthusiasts and contained a lot of, lets say 'traditional techniques' . I would class Dorian Yates as the most scientifc bodybuilder of our time and would love to know what he was taking, protein wise
Paul.
Paul.
#31
Originally Posted by Mo_MK4scort
Too much... When your kidneys have a sharp pain....
This thread has been very helpful, I didn't realise you shouldn't have more than 30g of protein every two/three hours. In that case I've wasted a lot of whey powder!
#34
Always conflicting reports on this one.
I always use 1.5 per lb of bodyweight.
This is also stated by Dorian Yates and John Hodgson and listed on both the websites, Protein 1.5 per lb, Carbs 2-3 per lb and fat 20% incase you are wondering. As most of you know these are two of the most respected and knowledgeble people in the circle of bodybuilding
But then again on the other hand it does state in Ironman's "Ultimate Guide To Bodybuilding Nutrition" and other papers... and illustrated above by DaveMCMKIII that 1.7-1.8 per kg of bodyweight.
So two very different formulas with very different "g" for "g" results!
200lb individual x 1.5 per lb=300g per day.
200lb individual /2.2 x 1.8 per kg=163g per day
At the end of the day take what you will &.....make up ya own mind! ....
and make sure you drink plenty of water!
I always use 1.5 per lb of bodyweight.
This is also stated by Dorian Yates and John Hodgson and listed on both the websites, Protein 1.5 per lb, Carbs 2-3 per lb and fat 20% incase you are wondering. As most of you know these are two of the most respected and knowledgeble people in the circle of bodybuilding
But then again on the other hand it does state in Ironman's "Ultimate Guide To Bodybuilding Nutrition" and other papers... and illustrated above by DaveMCMKIII that 1.7-1.8 per kg of bodyweight.
So two very different formulas with very different "g" for "g" results!
200lb individual x 1.5 per lb=300g per day.
200lb individual /2.2 x 1.8 per kg=163g per day
At the end of the day take what you will &.....make up ya own mind! ....
and make sure you drink plenty of water!
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Tbh, protein timing is more important than eating huge amounts. Your body cannot store protein (only in muscle) as with carbs and fat, so after you've eaten a protein meal (not shake!) within 2.5 to 4 hours you are depleted of supplies and your body will use muscle as its protein source.
If you have suitable protein on average every 3 hours then you are supplying your body with usable protein. As to how much you have in each meal, 6 of them, if you look at 30-40g then you will be getting 180-240g per day.
Also importantly is protein quality, you need protein containg the essential 8 amino acids that the body cannot store/produce, examples are
meat
fish
eggs
milk
whey
Bear in mind if you have a whey shake as a protein meal, then have it with milk to make it slow release as if its with water it will have passed through you in 30-60 mins so you will need another protein source then!
If you have suitable protein on average every 3 hours then you are supplying your body with usable protein. As to how much you have in each meal, 6 of them, if you look at 30-40g then you will be getting 180-240g per day.
Also importantly is protein quality, you need protein containg the essential 8 amino acids that the body cannot store/produce, examples are
meat
fish
eggs
milk
whey
Bear in mind if you have a whey shake as a protein meal, then have it with milk to make it slow release as if its with water it will have passed through you in 30-60 mins so you will need another protein source then!