Thread: How Much Protein

There are varying theories on this...the most popular being the body cannot absorb any more than about 30 grams every 4 hours.

I think the rule of thumb about keeping your levels constant and getting close to 1g per pound of bodyweight apply for strength training athletes. Even the ACSM guidelines state that intense training athletes can get up to 1.6g per kilo of bodyweight, which is still about .75g per pound.

what will happen if you take in too much protein?

Again, there are varying theories, must of which have yet to be proven in any scienctific study.

Most popular opinion is that it overstresses the kidneys and liver from processing all the extra protein which can cause permanent damage. This has never been proven to be true, however.

Most common side effects are that it does gum up the system a little (constipation) and cause excessive gas, which some see as a sign of toxcicity.

I've read 45-50G per meal should be the max. Anything more is a waste.

Protein taxing on the kidneys is a myth unless you already have kidney and liver issues. Drink plenty of water to help flush is the only thing I recommend.

It is different for everyone however you can definately process more than 30 grams per meal. This was an old myth that was never proven. As a general rule, I try for 40-50 grms. per meal at 6 meals per day, that puts me where I need to be.

i do 50 grams a meal. more after workout and the following meal then tamper back down to 50 a meal !!
I range between 400-500 in offseason and about 350-400 when dieting. as long as protein is taken every 3 hours and spaced out accordingly then it shoudl be utliized. During the day time protein doesn;t have to be as high so one can back down because lack of phyical activity.

Originally posted by naturalguy
It is different for everyone however you can definately process more than 30 grams per meal. This was an old myth that was never proven. As a general rule, I try for 40-50 grms. per meal at 6 meals per day, that puts me where I need to be.

bump.

Just to have my 2c.

I read that post recently about having whey shakes with main meals, but I didn't agree with all points raised.

My cousin is a healthy guy, building labourer, works outside, very fit and muscular - but the most nutricious thing he eats is beer and fish + chips!!!

Just goes to show your body can metabolise most food into muscle.

In my opinion we need to overdose our systems with protein. I agree that the majority of a post-workout shake is used up replenishing energy. But it's the surplus that can be utilised for gaining muscle.

Some MRPs and shakes have 60g+, and only people with liver and kidney issues shouldn't consume this concentration.

I'm sure that our bodies don't utilise all protein from red meat, eggs, cheese, nuts, etc. and that an easily consumed protein i.e. whey, can be utilised far better.

The bottom line - if your fit and healthy a high protein diet is fine, as your body will just get rid of the excess.

To answer the question though, 192lbs = 200g+ of protein for good gains.

Originally posted by cult_status
Just to have my 2c.

My cousin is a healthy guy, building labourer, works outside, very fit and muscular - but the most nutricious thing he eats is beer and fish + chips!!!

Just goes to show your body can metabolise most food into muscle.

I'm sure that our bodies don't utilise all protein from red meat, eggs, cheese, nuts, etc. and that an easily consumed protein i.e. whey, can be utilised far better.

The bottom line - if your fit and healthy a high protein diet is fine, as your body will just get rid of the excess.

To answer the question though, 192lbs = 200g+ of protein for good gains.

I would imagine that your cousin is muscular, but not overly healthy. Just because something looks good on the surface does not mean he is functional inside and out.

I agree that whey has higher bioavailability, but it is much better for you to get nutrition from natural whole food sources...not things you blend and drink. Many protein powders have dozens of chemicals, etc that aren't on the label and are quite bad for your overall health. Supplements should be used as just that...something extra.

1.5 - 2.0 grams of protein per pound of bodyweight. Maybe experiment with more...

I struggle getting over 30g of protein in each meal, and i should be aiming for around 40g 6 times a day...

I wanted to know can i combine my protein sources each meal

E.G. have a can of tuna and some turkey? or have some steak and a slice of chicken? or have some chicken and a protein shake?

this way I could effectivly boost my protein, just wondered if it was alright to do this?

peace

Originally posted by young d
I struggle getting over 30g of protein in each meal, and i should be aiming for around 40g 6 times a day...

I wanted to know can i combine my protein sources each meal

E.G. have a can of tuna and some turkey? or have some steak and a slice of chicken? or have some chicken and a protein shake?

this way I could effectivly boost my protein, just wondered if it was alright to do this?

peace

You could, but why not just eat more of what you are eating.

FYI, I eat 1.5 cans of tuna, or 1.5 cups of cottage cheese to get the protein content up.

BTW a 7 oz chicken breast is around 40 g of protein

Originally posted by IainDaniel
You could

thats good then

depends whats open ya kno, if i have half a pack of ready to eat turkey open then i will do it with a can of tuna, rather than opening a fresh tuna can, or i might have some left over chicken to heat to boost my protein value in another meal

gonna start adding whey shakes to meals too, to up the protein, i blame a protein deficiency for my losing 8lbs of muscle while cutting

peace