Here is another interesting article from the
Got Protein?
Here is a portion of that article....
How Much Protein Should Bodybuilders Consume?
Talk about a controversial topic! I've met many physicians and dietitians who claim that "too much" protein is harmful. Yet Peter W.R. Lemon, PhD, a prominent expert in the field of protein and exercise research from the Applied Physiology Research Laboratory at Kent State University in Ohio, believes the hazards of eating a high-protein diet are overstated. I agree. No scientific evidence states that consuming two or even three times the Recommended Dietary Allowance (RDA) for protein is harmful for a normal, healthy and exercising individual.
Certainly, if you have damaged kidneys, then the work they need to perform to eliminate excess nitrogen would make it wise to avoid excess protein. But I haven't found any evidence that eating 1 or more grams of protein per pound of bodyweight every day has a harmful effect. In fact, in cultures where high protein intake is common, no evidence suggests that the population suffers from kidney problems. You could say the same for bodybuilders, although I'd caution that if you do consume a lot of protein, you should also drink a lot of water to avoid possible dehydration.
Suffice to say that the RDA of 0.8 grams of protein per 2.2 pounds (1 kg) of bodyweight per day is grossly inadequate for bodybuilders and athletes in general. Although muscle-protein degradation or breakdown increases during exercise, muscle-protein synthesis significantly increases for at least 24 hours after either resistance or endurance exercise. If you don't get adequate protein during this time, it would make sense that you probably won't grow or get stronger. Current research suggests that 1.5-2.0 grams of protein per 2.2 pounds of bodyweight per day is needed for those individuals interested in packing on some mass.
and another clip from the article
But how much protein should you eat at once, and how often should you eat it? Several schools of thought exist on how much protein to eat at one sitting. Based anecdotally on what I've seen work well in many people, it seems that 30-40 grams of protein at a time is plenty. I've heard accounts of bodybuilders consuming as much as three times that amount, but I haven't seen any data indicating whether that amount is necessary or beneficial. As to how often to eat protein, I'd have to say about every three hours. Your digestive system is able to process protein relatively frequently, and keeping a steady supply on hand (or in your stomach, as the case may be) ensures that your muscles will have access to the raw materials needed to synthesize new tissue.
Based on this information (and other information I've read), it appears that I (as a 155 lb male) should be taking ~ 155 grams of protein each day, spread out as much as possible over 5 - 6 meals daily. Agree?
Got Protein?
Here is a portion of that article....
How Much Protein Should Bodybuilders Consume?
Talk about a controversial topic! I've met many physicians and dietitians who claim that "too much" protein is harmful. Yet Peter W.R. Lemon, PhD, a prominent expert in the field of protein and exercise research from the Applied Physiology Research Laboratory at Kent State University in Ohio, believes the hazards of eating a high-protein diet are overstated. I agree. No scientific evidence states that consuming two or even three times the Recommended Dietary Allowance (RDA) for protein is harmful for a normal, healthy and exercising individual.
Certainly, if you have damaged kidneys, then the work they need to perform to eliminate excess nitrogen would make it wise to avoid excess protein. But I haven't found any evidence that eating 1 or more grams of protein per pound of bodyweight every day has a harmful effect. In fact, in cultures where high protein intake is common, no evidence suggests that the population suffers from kidney problems. You could say the same for bodybuilders, although I'd caution that if you do consume a lot of protein, you should also drink a lot of water to avoid possible dehydration.
Suffice to say that the RDA of 0.8 grams of protein per 2.2 pounds (1 kg) of bodyweight per day is grossly inadequate for bodybuilders and athletes in general. Although muscle-protein degradation or breakdown increases during exercise, muscle-protein synthesis significantly increases for at least 24 hours after either resistance or endurance exercise. If you don't get adequate protein during this time, it would make sense that you probably won't grow or get stronger. Current research suggests that 1.5-2.0 grams of protein per 2.2 pounds of bodyweight per day is needed for those individuals interested in packing on some mass.
and another clip from the article
But how much protein should you eat at once, and how often should you eat it? Several schools of thought exist on how much protein to eat at one sitting. Based anecdotally on what I've seen work well in many people, it seems that 30-40 grams of protein at a time is plenty. I've heard accounts of bodybuilders consuming as much as three times that amount, but I haven't seen any data indicating whether that amount is necessary or beneficial. As to how often to eat protein, I'd have to say about every three hours. Your digestive system is able to process protein relatively frequently, and keeping a steady supply on hand (or in your stomach, as the case may be) ensures that your muscles will have access to the raw materials needed to synthesize new tissue.
Based on this information (and other information I've read), it appears that I (as a 155 lb male) should be taking ~ 155 grams of protein each day, spread out as much as possible over 5 - 6 meals daily. Agree?
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I'm here in Ecuador, so protein shakes and energy bars are really expensive here at the GNC in the mall. What other easy options are their for post-workout protein? Oatmeal???
thanks
gocubbies
thanks
gocubbies
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I just noticed this discussion having done some research on low protein diets have a couple comments. To begin with the amount of protein your body can process at a sitting has nothing to do at all with your kidneys. Protein is broken down into ammino acids and absorbed primarily in the small intestine, once they enters circulation they are stored primarily in the liver and muscles. The kidneys are responsible for getting rid of the ammonia that results from the breakdown of ammino acids so that may be were the 23-24 grams came from. It seems that the increased risk of kidney problems on high protein diets is related to getting rid of this excess ammonia. As far as how much protein is needed most of the research I've seen agrees with the 1.5-2.0 g/kg a day so for a 155lb person around 140 g per day would be good.
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