Flex

I currently put in 69g of whey into my pwo shake. Is that good, or is it a waste?

I figure i'd rather have too much than too little, but DAMN i run through these tubs WAY too fast. i buy a new tub every week!

thanks,

FLEX

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musclepump

It's too much. Go with 40g per shake.

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PreMier

Explain why.. show me a study, that says the body can only absorb 40g of protein.

I use 60-70g in my post workout shake also.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

musclepump

Did I say the body could only absorb 40g or protein? No, I didn't. The body can use, as with calories, only so much at a time. As Chris Cook speaks of in the latest issue of FLEX, you'll gain when you can assimilate more protein. It would, in my own opinion and that of Cook's, more beneficial to take 40g at one time and perhaps an hour or two later, take in the rest.

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PreMier

No, you didn't 'say' it could only absorb 40g. But you are saying the body can only use so much? And that 40g is optimal? Same thing man, I would like to see some evidence of this.
I am sure that Flex eats every 2-3 hours as is, so I see no problem taking in that much protein post workout.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

cman

a freind of mine in Phoenix told me yesterday that he makes whey balls out of protein and then he can snack on them durring work.

you ever heard of that?

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cman

plus when do you apply the 1 gram per pound thing?

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PreMier

Thats over a daily intake of food. LAM says 1-2 grams per lb of LBM, not total weight. I take in more than 2g per lb of total weight though. I would rather eat steak than brown rice lol

Never heard of protein balls

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Emma-Leigh

For me, I base PWO protein intake on current body weight and goal weight (as long as it is reasonable).. So I take that and times it roughly by 0.25 to 0.33g per pound.

So say you are currently 210 and you want to be 220 pounds then you want about 0.3 x 220 = 70g protein. So if that is the case then 69g of protein would be fine.

But you don't need to get the entire amount from whey - if you add skim milk to your shake then that will also give you some protein and make it cheaper.

eg: What about -
2 scoops whey (50g protein)
2 cup skim milk (24g protein)

Flex

thanks for your help, guys and girls...

i suppose i could use skim milk, but i make my shakes before hand and freeze them (this way they are thawed, but still cold, right when i finish my wo for immediate drinking), plus only 1 cup of skim would fit in the poland spring bottle i put it in (and i don't know if milk would stay good if i froze/thawed it).

i think i'ma stick with 69g of whey with cran juice...Mmmmmm, Cranberry and chocolate mint . Like i said before, better too much than too little...

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
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Luke9583

Hey! if you can process it

Anything more than 50g and my gut just says "fuq it" and I run to the bathroom

"If you're not part of the solution, you're the precipitate."

Purdue Power

I can guartantee that you are ripping ass for a long time after you take in that much protein. Your body can only process about 40g of protein every 2 hours. Your body may be able to take in more at some times than others:when you first wake up, when you havn't eaten in a few hours. Do what you want, but you are wasting your money by taking in that much protein at once.

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fifteecent

I'm not sure if you guys know but milk isnt the best type of sugar for your post workout shake. A mix between maltodextrin and dextrose with whey is the best option for your post-workout. It'll spike your insulin as well as rush nutrients into your muscles for quickest recovery.

fUnc17

Isn't it true that you can only absorb about 30-40g of protein at a clip? So if you were to make a shake and it contained 60g then those 20g extra would be stored as fat, no?

For me, I figure my LBM is approx. 178lbs. Divide that up by 5-7 meals and you get between 25-35g of protein per meal. Isn't that more ideal than jamming 70g of protein down your throat all at once?

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Luke9583

Not neccessarily. Many common bulking calculators would reccomend you eat 350 g of protein a day for your LBM. If you split that up into 5-7, you'd have to eat around 60g a meal.

"If you're not part of the solution, you're the precipitate."

Tha Don

putting 69g or protein powder in a shake and necking it is a waste IMO, unless you have a big ass stomach it would get you pretty damm bloated and yes half of it would not be absorbed

however i've heard that you should sip your post-workout shake over a 30-45 min period (whilst sipping on water also, as without loads of water the nutrients can't reach your muscle cells), if you were to consume say 70g of protein over a 45min period i reckon that would probably be fine - absorbtion would be optimized and you'd prevent bloating or any crash in insulin levels (which is what you don't want)

I used to neck my PWO shake but now i sip it and I have to say I reckon its made a big difference! no bloat, no crash in energy and i got plenty of room for a big ass meal afterwards!

CowPimp

I say that's fine. There is no exact amount of protein that everyone can absorb at once. That is dependent on many personal anatomic factors. You're a pretty big guy, I would say that you can handle it. As well, you have probably been eating large amounts of protein for a long time, so your body is most likely capable of assimilating more protein than the average person, or even a bodybuilder who weighs a lot less and doesn't eat nearly as much protein in a day.

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musclepump

I try to keep myself at about 30g of protein an hour; which over the course of a 10 hour waking day is about 300g, obviously. I'm only 190 pounds, so it works out well.

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Emma-Leigh

You don't need malto/dextrose (not unless you have done a TRUELY glycogen depleting workout - which most people to do not achieve with a normal weight training session. I am talking about things such as half-marathons which involve hours of aerobic activity - and then you are better off taking a recovery drink such as gatorade, as it also offers you the fructose and electrolytes which are also benificial in these situations).

Milk is an excellent post-exercise carb source. It actually has 7g of dextrose (glucose) per 1 cup while also offering you vitamins, minerals, water and protein to boot. Milk is also pretty high in the insulin index - meaning it will stimulate a sufficient insulin release to reverse catabolism and promote amino acid uptake. Then, consider the factor that when you add your whey protein it acts synergestically to stimulate insulin even more you are covered in that department. It also is highly anabolic in it's own right - stimulating muscle growth and recovery and helps in the absorption of some of the biologically functional protein fractions in the whey protein powder (like IGF).

It also offers you glalactose, which is released as energy in a slower manner than the dextrose/glucose and this helps to prevent a post-workout energy crash and continue your recovery while all the amino acids from your whey/milk are absorbed and do their job.

The 'insulin spike' that many refer to which has this magical anabolic effect after your workout is only really seen in SUPERPHYSIOLOGICAL insulin spikes - that means you need hugo-massive doses of pure glucose (far in excess of what most being are willing to take) in order to get that 'special effect'. In the levels that most people take it, all that happens is that you get a spike in glucose and insulin, a decrease in free-fatty acid release, and a post-workout crash in blood glucose.

PreMier

Emma-Leigh

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Emma-Leigh

No. You can not only absord 30-40g at a time. That is crap. It is related to your lean mass, your metabolism/physiology and hormone levels, what else you are taking in at that time, what workout you just did (and the damage it just did) and lots of other things.

Do you really think that a 200 pound man would be able to use the same amount of protein as a 120 pound female?

But even then it takes A LOT for protein to be converted into fat. Sure, anything in excess will 'store' but that is only if your overall calorie intake is excessive. If you are getting lots of protein but nothing else, if your calorie intake is fine then you will not store it as fat - the amino acids will be deaminated (processed) and the main section of the amino acid will go on to form glucose for energy... If this is not used it will then be processed to give you glycogen... It is only if this capacity is full that you it will be converted from glucose to be stored as a fat.

In my opinion you can have a little more protein than that. Sure, you CAN get results with 1g per pound. But you can have up to 1.5g of protein per pound lean mass - which would have you at 260-270g of protein. Although it may not offer you much more in terms of anabolic potential (unless you are 'synthetic') it offers you many more metabolic/health advantages.

I would definately suggest you get 1.2g per pound - which is 215g. So that means 30 to 45g per meal.

For post-workout you also want a slightly higher protein intake than in your other meals - at 0.25 to 0.3g/pound that means ~50g for you. So your 'regular' meals have a little less (say, 5 meals of 35g) and then your PWO shake as 50g. That gives you 225g of protein (or 1.26g/pound).

soxmuscle

I know, right.

As for me, I have the same mentality that you have. It's better to consume more than you need, than less than you need. If it costs you an extra buck or two a week, well then so be it.

I am quite confused with all the protein talk though, I must admit. A few weeks back I made a post regarding my diet and how with pwo shakes, my intake level of protein was up around I recall 300 grams of protein which more than doubles my body weight. People have been telling me that I should discard counting proteins that you get from oatmeal, wheat bread, etc. and I am curious why protein in the aforementioned foods would not be the same as the protein in a breast of chicken.

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CowPimp

There are complete proteins, and there are incomplete proteins. There are 9 essential amino acids that the body is incapable of producing. Complete proteins contain all of these amino acids, while incomplete proteins may or may not. Sometimes incomplete proteins do contain all 9, but the levels of some of them are drastically smaller than the other amino acids it contains, often to the point of insignificance. The idea is to only count complete proteins.

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CowPimp

Emma, I'm just curious, what type of educational background do you have in nutrition? Your insight into nutritional debates and questions is astounding.

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Randy

Emmas explaination did sound very impressive, but for the average person they just want to know how to make a safe estimation of how much protein they should take within a period of time. I can't see many measuring their metabolism/physiology and hormone levels at what not to estimate how much protein they should consume. Emmas explanation still seems to coincide with what I have always heard. In general you can take up to 50 grams of protein within a 2 hour period. I personally try to target around 20 grams every 1.5 hours. Sometime will reach 50 at one time, but then will not take in any more protein for like 3 hours. But if I don't get that much, then i will fall back to the 20 every 1.5 hours. I think it might be better to take in smaller amounts in a smaller time , then bigger amounts for longer times. But I try to never exceed 50 gram in 2 hours. I hope that my thinking is correct.

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soxmuscle

So my wheat bread on my sandwhich wouldn't count, but the turkey would? That is real helpful, thanks.

The foods I eat are basically the same thing each day, but if you could sort of help me, it would be greatly appreciated. I eat many foods daily, but these are the mainstays. The ones that I believe are complete will be colored in blue, the others won't. Tell me if I am correct.

- milk
- whey
- eggbeaters
- oatmeal
- nat. peanut butter
- wheat bread
- turkey
- chicken
- steak
- brocolli

Thanks.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

CowPimp

I don't think peanut butter is a complete protein, but don't quote me on that. The others are all complete proteins.

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Randy

Sox,

Here is a good link on Protein.
There you will find charts to calculate the estimated protein values in the foods you mentioned, as well as many others.

http://www.ironmagazineforums.com/sh...hlight=protein (Protein Chart / Information)

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soxmuscle

Alright thanks. At one time I thought I was consuming over 300 grams of protein and it could shrink down quite a bit once I get this complete protein stuff down.

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Randy

Don't mention it..

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