Information on this topic isn't very clear unfortunately. In some places you can read something like 1-2g per pound, and in some extreme cases, I have seen over 2.5g per pound. All studies indicated over 1.8g per pound was excessive.
In my diet I should get aroung those 135g if I focus on eating lean meats/fish, and a nice amount of dairy and eggs.
Anyway, for me, 2-3 shakes on gym day and 1 shake on off days works pretty well. 1 shake always before bed, to avoid the midnight snack cravings and get some protein while I sleep to help rebuild. It might not be the most efficient way, but works for me (I take casein before sleep, since it takes longer to be absorbed)
Protein supplements
Ive been thinking about this since the op but haven't set aside time to weigh in with an answer. In short, dubbie's got it right in that some of the numbers floating around out there are incorrect or even downright unhealthy. Processing and eliminating excess protein can result in excess body fat gain, dehydration and calcium loss as well as putting stress on the kidneys. There is no hard data that I am aware that says high levels of protein are necessary to gain muscle mass. In reality, what is required to gain muscle mass is weight training, increased caloric intake and adequate rest and recovery.
If we look at the two different popular methods of determining protein intake we discover some interesting parallels. To start with the generally recommended protein intakes are anywhere from 15-30% of your daily caloric needs depending on factors such as age and activity level. So a 30yr old 200lb male doing strenuous weight training, taking in 3000 cal/day and at the upper limit of 30% would theoretically need 225g protein per day. At 15% that same individual would need 112g/day. Now comparing that to the g/kg of bodyweight methods we can see the connections. At the high estimate of 2.4g/kg ((which is very close to the oft quoted 1g/lb of bodyweight est) we get an intake of 221g/day and at the lower estimate of 1.4g/kg 127g/day.
3000cal @ 15% = 112g/day
3000cal @ 30% = 225g/day
1.4g/kg of BW = 127g/day
2.4g/kg of BW = 221g/day
The question remains though of how much is enough and the answer is not one simply to be based on bodyweight or macronutrient ratio. In all the literature available the determining factor is accepted to be the individuals activity level wrt to type, frequency and intensity. Some research has shown that for some individuals (eg highly experienced strength trainers or bodybuilders) that protein intakes of up to 3g/day may not have any detrimental effects.
One factor I find that doesnt get enough attention I this equation is essential amino acid intake in relation to overall protein intake. So depending on ones protein intake profile, they may be fine taking in less than the typically recommended levels of protein but taking in enough of the essential amino acids where the body is able to make up the difference by synthesizing the necessary non-essential amino acids. This would seem a great time to point out that there is one food source that contains all of the essential amino acids eggs.
Another wrench to throw into the mix is the effect of nutrient timing. The latest research has shown that this can be a critical factor in terms of muscle hypertrophy and that protein intake immediately before a workout will have a greater anabolic (muscle building) effect and be anti-catabolic (muscle wasting). This research greatly contradicts the current belief of the post workout protein and carbohydrate windows.
So in light of all this, how does one determine what to do? My conclusion is that matching protein intake to activity levels wrt type, frequency and intensity in accordance with macronutrient ratio is the way to go. For those engaged in heavy strength training, 20% would be a good target and for moderately active persons or those engaging more in endurance or aerobic types of activities 15% would be a sufficient target.
As always though, do some investigating on your own.
These are the links I recommend reading for greater detail, but note that they are not light reading:
http://www.uni.edu/dolgener/Advanced_Sport_Nutrition/protein_intake.pdf
http://www.nrv.gov.au/disease/macronutrient.htm
And some lighter reading but with good info
http://www.muscleandfitness.com/nutrition/gain-mass/can-you-get-too-much-protein-part-i
http://www.muscleandfitness.com/nutrition/gain-mass/can-you-get-too-much-protein-part-ii
We don't know what our limits are, so to start something with the idea of being limited actually ends up limiting us.
Ellen Langer
My take … unless you are high-performance athlete and looking to recover fast so you can train more, you should be able to get everything you need by eating a balanced diet of fresh, minimally-processed whole foods. Most potions and lotions have no proven effects other than peeing your money away and possibly a placebo effect, which can be surprisingly powerful. I'll admit to drinking the odd protein/nutrient shake once in a while, but its more out of sheer laziness than the notion that is will make me superhuman.
Also, a collection of amino acids is not the same as protein. Your digestive/absorption system isn't a sponge. It is a selective, highly-tuned biological system that requires all kinds of co-factors and enablers found in foodstuffs (vitamins, enzymes, coenzymes, minerals, binding/chelating agents, bacteria) to transport and regulate the transfer of nutrients from your gut and into your cells.
My take … unless you are high-performance athlete and looking to recover fast so you can train more, you should be able to get everything you need by eating a balanced diet of fresh, minimally-processed whole foods. Most potions and lotions have no proven effects other than peeing your money away and possibly a placebo effect, which can be surprisingly powerful. I'll admit to drinking the odd protein/nutrient shake once in a while, but its more out of sheer laziness than the notion that is will make me superhuman.
I agree that much of it is unproven and we should aim to get as much of our nutrition as possible from whole food sources.
However. After some really hard workouts or epic rides I simply do not want to eat. And even if I do, my appetite runs out way before I take in the necessary amount to refuel and rebuild. In these cases it can be really helpful to take in a bunch of extra calories without eating another meal - ideally a plant-based protein with some whole juice and lots of natural MCTs.
Though if you're not super tall or really skinny this probably wouldn't apply.
There's nothing better than an Orangina after cheating death with Digger.
I agree that much of it is unproven and we should aim to get as much of our nutrition as possible from whole food sources.
However. After some really hard workouts or epic rides I simply do not want to eat. And even if I do, my appetite runs out way before I take in the necessary amount to refuel and rebuild. In these cases it can be really helpful to take in a bunch of extra calories without eating another meal - ideally a plant-based protein with some whole juice and lots of natural MCTs.
Though if you're not super tall or really skinny this probably wouldn't apply.
If you work so hard that you empty your tank and can't eat enough to replenish your reserves in the desired time, then you are high-performance as per my comments.
If you work so hard that you empty your tank and can't eat enough to replenish your reserves in the desired time, then you are high-performance as per my comments.
Or I'm 6'6" with a disproportionately small digestive system and who doesn't particularly like eating.
There's nothing better than an Orangina after cheating death with Digger.
I find they work well as part of a planned diet and exercise program. I also have the results to prove it.
However, whole foods have benefits beyond what a protein supplement can add. Digesting a meal has a thermal effect - you burn calories digesting. Protein isolates are pre-digested for easy absorption. Which is why they are most beneficial immediately after a work out.
Also, you don't piss out a protein supplements, that's the multi-vitamin!
Sent from my Nexus 5 using Tapatalk
Also, you don't piss out a protein supplements, that's the multi-vitamin!
They are if they are taken to excess, above your daily needs. Your body will absorb amino acids from digested proteins or supplements that you ingest to build muscle and other essential proteins (like red blood cells, enzymes, etc) as you develop physically. But your body can't store amino acids and the excess amino acids are broken down in your liver or kidneys by a process called deamination. The major by-product of deamination is urea which is excreted out through urine.
http://en.wikipedia.org/wiki/Protein_%28nutrient%29#Excess_consumption
Forum jump: