Thread: To much protein?

Too much protein?

NEVER!

If your being serious, that's what I was thinking but he told me to 'research' it so I asked on here.

While I have heard that there is a limit to the amount of protein one can utilize per meal, I'm not sure the amount or if it's even a true statement. There is however such a thing as too much protein, since it's all calories and an excess of any calories will be stored as fat if consumed excessively. As a general guideline, most recommend between 1-2 grams of protein for every 1 pound of lean body mass per day. So for example a 200 pound guy at 15% bodyfat (170 pounds LBM) would consume between 170 and 340 grams of protein daily. If you're trying to lose weight you would consume towards the lower end of that scale and towards the higher end to gain. Going beyond that is just a waste since you're probably creating too much of a caloric surplus and will begin storing bodyfat.

Originally Posted by FMJ

While I have heard that there is a limit to the amount of protein one can utilize per meal, I'm not sure the amount or if it's even a true statement. There is however such a thing as too much protein, since it's all calories and an excess of any calories will be stored as fat if consumed excessively. As a general guideline, most recommend between 1-2 grams of protein for every 1 pound of lean body mass per day. So for example a 200 pound guy at 15% bodyfat (170 pounds LBM) would consume between 170 and 340 grams of protein daily. If you're trying to lose weight you would consume towards the lower end of that scale and towards the higher end to gain. Going beyond that is just a waste since you're probably creating too much of a caloric surplus and will begin storing bodyfat.

Alright thanks a lot. I don't think I'm getting anywhere close to 280 grams of protein a day so I've got nothing to worry about. Appreciate it man.

Are you talking about the new Optimum Nutrition's Pro Complex? It has 60g of protein per 2 scoop serving. Just got it delivered today and started using it. I also remember reading something about the body not being able to process more than 60-65g of protein per 2 or 3 hour period. I bet someone will be able to confirm that.

Originally Posted by aja44

Are you talking about the new Optimum Nutrition's Pro Complex? It has 60g of protein per 2 scoop serving. Just got it delivered today and started using it. I also remember reading something about the body not being able to process more than 60-65g of protein per 2 or 3 hour period. I bet someone will be able to confirm that.

Exactly what I am talking about actually. I mix my protein with chocolate milk so it would actually be 72 grams of protein. Than dinner about an hour later. So if it is too much than I'd waste a lot of money on it.

Originally Posted by FMJ

While I have heard that there is a limit to the amount of protein one can utilize per meal, I'm not sure the amount or if it's even a true statement. There is however such a thing as too much protein, since it's all calories and an excess of any calories will be stored as fat if consumed excessively. As a general guideline, most recommend between 1-2 grams of protein for every 1 pound of lean body mass per day. So for example a 200 pound guy at 15% bodyfat (170 pounds LBM) would consume between 170 and 340 grams of protein daily.

Nice example.

Originally Posted by FMJ

If you're trying to lose weight you would consume towards the lower end of that scale and towards the higher end to gain.

Interestingly, it's the other way around. In a surplus, you don't have a hard time remaining nitrogen positive. In a deficit, you're under more stress - consuming the extra protein protects lean mass while it helps with satiety.

I wouldn't take in 72g of protein in one sitting. You really want to try to equally split up protein intake between 5-6 meals.

Most people consider 50-60g of protein the most that the typical body can absorb at a given time..

Originally Posted by Tyler3295

I wouldn't take in 72g of protein in one sitting. You really want to try to equally split up protein intake between 5-6 meals.

You may, if you wish to, but there is no need to do this.

Most people consider 50-60g of protein the most that the typical body can absorb at a given time..

Yep, most people consider this to be a fact.

I would like to know if it's true. Any research I can read on this topic?

NICK - The Protein Isolates of today can be mixed for the most part with a spoon, so the time of "having to use a blender" is behind us. And most taste very good when mixed with water. Cut out the Chocalate milk and use straight water, maybe mix in a 2 tbs of whipped heavy cream for a bit of fat and taste.

Also, the ProComplex contains a very good amount of BCAA's, so for the cost its still worth the money even if your taking in a few extra grams of protein that wont be used at that sitting. I'd rather take in a bit to much protein than not enough. JMO...

Originally Posted by Built

Interestingly, it's the other way around. In a surplus, you don't have a hard time remaining nitrogen positive. In a deficit, you're under more stress - consuming the extra protein protects lean mass while it helps with satiety.

In a cyclical diet, I 100% agree. But when creating a simple 500 calorie deficit with carbs still remaining higher than protein, I don't think thats the case. As long as the amount falls between the 1-2 grams, even on the lowest end of that, 1 gram per pound would still provide muscle sparing qualities. Typically people reduce calories evenly across the macros so 400 grams of carbs would become 300 and 250 grams of protein would become 150, etc. With the exception of the cyclical dieters like you and I who drop carbs almost completely out of the equation and jack up protein to the upper limits. Am I off base here?

I still disagree with you - although for myself, I'll admit, mostly from the perspective of satiety. Protein is satiating - keeping it high while dieting is more comfortable anyway.

Percentage-based diets reduce calories from everything, as you mentioned - and this is my primary objection to percentage-based diets. Why reduce protein and fat as much as you reduce carbs, when of the three, only carbs are non-essential?

PS I tend to jack fats up more than protein.

Originally Posted by Built

PS I tend to jack fats up more than protein.

Oh Reeeally? Jack Fats up do ya?

I swear I read a study about protein assimilation, etc. in which it was stated that protein intake above one's physiological "requirements" was converted to glucose at something like a 59% rate.

Originally Posted by Built

I still disagree with you - although for myself, I'll admit, mostly from the perspective of satiety. Protein is satiating - keeping it high while dieting is more comfortable anyway.

Percentage-based diets reduce calories from everything, as you mentioned - and this is my primary objection to percentage-based diets. Why reduce protein and fat as much as you reduce carbs, when of the three, only carbs are non-essential?

Are you saying you increase the grams of protein on a cut? Not just the macro increase as a result of the decreased carbs?

For instance, if you bulk with 200g protein you might increase it to 230?

Can you give an example of how your macros and total calories change from bulk to cut, please?

Originally Posted by DaMayor

Oh Reeeally? Jack Fats up do ya?

I swear I read a study about protein assimilation, etc. in which it was stated that protein intake above one's physiological "requirements" was converted to glucose at something like a 59% rate.

I know, I read something like that somewhere... if you find it, post it up, will ya'?

I really think this matters more for some folks than others. It seems to matter to me, for satiety, but then I'm a pussy and hate that "starving" feeling.

Originally Posted by Phineas

Are you saying you increase the grams of protein on a cut? Not just the macro increase as a result of the decreased carbs?

For instance, if you bulk with 200g protein you might increase it to 230?

Can you give an example of how your macros and total calories change from bulk to cut, please?

I personally crank protein a little higher for cutting than bulking, yes. I might hover nearer something like 130-150g per day for protein while bulking, but may go higher than 200g for cutting, depending how deep the cut is and how low the carbs go. In either case it's over a gram per pound lean mass, I'm sure it's sufficient either way.

For me, it's mostly for comfort but to be fair, I'm not likely to catabolize muscle for energy while running a surplus, right? I don't need that much excess dietary protein for protection if I'm looking to remain "nitrogen positive" - that is to say, if I'm looking to make sure I have at least or more protein entering my system than being removed from it.

However, for the "ordinary" dieter who isn't eating much protein anyway, cutting everything back is a very, very bad idea.

For instance, suppose I'm following the usual "55% of cals from carb, 15% from protein and 30% from fat" guideline we're told is "healthy eating".

For me, at 2000 calories a day (my approximate maintenance), 15% of my calories is 300 calories, and that works out to 75g of protein.

Suppose I reduce calories by a third, to lose weight. If I reduce everything by a third, I am now getting 50g of protein a day for my roughly 120 lbs of lean mass.

Something tells me this isn't a good idea.

Make sense?