Too Much Protein? [Forum Archive]

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Too Much Protein?

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Posted by: jh225

Let's assume on an average weight (185lb) average height (5"8") male that is seeking to stay in shape and gain mass without gaining fat, you should have a protein intake of 1 gram per pound of bodyweight.

Now to get that amount of protein per day, you have to take in several powdered protein shakes, because with normal eating (1lb of grilled chicken, Tuna, oatmeal, fruits, etc.) you don't make it to 185 grams.

So, you supplement with double portions on ON 100% Whey @ 23gr X 2 = 46, twice a day to get a total of 92 grams extra. Or even 3 double portions to give you 138 grams extra.

What happens to all of this protein? Does your body digest and use it? Does your body eliminate it? Will any excess turn to fat?

In general, what happens if you intake too much protein?

Posted by: LAM

Quote:

Originally Posted by jh225

In general, what happens if you intake too much protein?

the majority of it is excreted in urine

Posted by: bulletproof1

1. 185 grams of protein is not hard to acheive through "real food." 1 or 2 shakes a day is fine but real food is always better.

2. any excess in calories is able to be stored as fat but protein is the least likely.

3. your body will use protein as a fuel source if carbs are not available.

Posted by: thajeepster

I easily get around 240g a day from real food... i love eggs, meat, milk etc....

Posted by: musclepump

I drink chocolate milk like it's water. Lots of protein. I also eat two to three chicken breasts a day at roughly 30g of protein each, I eat salmon patties which have 23g, turkey, ham, etc... 200g is what I get by 6pm.

Posted by: thajeepster

Quote:

Originally Posted by musclepump

I drink chocolate milk like it's water. Lots of protein. I also eat two to three chicken breasts a day at roughly 30g of protein each, I eat salmon patties which have 23g, turkey, ham, etc... 200g is what I get by 6pm.

is that reg chocolate milk or the carb countdown kind? That stuff rocks. No sugar and 13g protein... mmm great in oats also.

Posted by: Emma-Leigh

Quote:

Originally Posted by jh225

Let's assume on an average weight (185lb) average height (5"8") male that is seeking to stay in shape and gain mass without gaining fat, you should have a protein intake of 1 gram per pound of bodyweight.

Well... You should take in between 1 and 1.5g per pound of LEAN MUSCLE... Which, for the average male in modern society, is about 20%.... A healthy male should have between 12 and 15%...

So, at 185 pounds, the average male only has ~145 pounds of muscle and therefore needs something between from 145g to 210g.

Quote:

Now to get that amount of protein per day, you have to take in several powdered protein shakes, because with normal eating (1lb of grilled chicken, Tuna, oatmeal, fruits, etc.) you don't make it to 185 grams.

So, you supplement with double portions on ON 100% Whey @ 23gr X 2 = 46, twice a day to get a total of 92 grams extra. Or even 3 double portions to give you 138 grams extra.

Real foods can, and will, give you enough protein. The only time you really need to supplement is around workouts.

eg: Even if you DID need 186g protein, if you eat 5 meals a day, that is ~30-35g of protein per meal. That means even if you don't count incomplete protein you can do something like -
Meal 1: Oats + 1 cup skim milk + 1 egg and 5 whites (33g complete)
Meal 2: carb + vegetable + 5 oz tuna + fats (35g complete)
Meal 3: carb + vegetable + 4 oz chicken breast + fats (32g complete)
Post-workout: Carbs + 1 cup skim milk + 1 scoop whey (33g complete)
Meal 4: carb + vegetable + 4 oz salmon (25g complete)
Meal 5: 1 cup 1% cottage cheese + fats (28g complete)
TOTAL = 186g complete

If you added in the other sources of protein from grain/legumes etc you would be well and truly over your requirements... and all with only 1 scoop of whey.

Quote:

What happens to all of this protein? Does your body digest and use it? Does your body eliminate it? Will any excess turn to fat?

Your body will usually digest it (the ability of your intestines to digest proteins usually FAR outstrips the amount of protein you eat).

But what happens to it in the body depends on what your body requires. If it needs the amino acids it will use them (eg: for growth/repair of muscles, tissues and cells or for the production of enzymes and hormones).

The amino acids can also be 'deaminated' and used to form energy (- either directly entering the energy cycle or forming glucose via gluconeogenesis OR indirectly by being stored as glycogen after it is converted to glucose). And when this happens you get metabolites (fragments) in the urine.

Just like carbs and fats, in the face of calorie EXCESS, it can also be stored as fats. However, as it requires more steps in the process, it will not cause as much as fats or carbs.

Posted by: jh225

Quote:

Originally Posted by Emma-Leigh

Meal 1: Oats + 1 cup skim milk + 1 egg and 5 whites (33g complete)
Meal 2: carb + vegetable + 5 oz tuna + fats (35g complete)
Meal 3: carb + vegetable + 4 oz chicken breast + fats (32g complete)
Post-workout: Carbs + 1 cup skim milk + 1 scoop whey (33g complete)
Meal 4: carb + vegetable + 4 oz salmon (25g complete)
Meal 5: 1 cup 1% cottage cheese + fats (28g complete)
TOTAL = 186g complete

Only problem is that I do not eat eggs (have borderline cholesterol) and can't stand milk. So I use would use the powdered protein in place of such things.

Quote:

Just like carbs and fats, in the face of calorie EXCESS, it can also be stored as fats. However, as it requires more steps in the process, it will not cause as much as fats or carbs.

My main concern is that if I did take in to much protein, that it won't be stored and then turned into fat. Looks like that is not the case though.

Posted by: Emma-Leigh

Quote:

Originally Posted by jh225

Only problem is that I do not eat eggs (have borderline cholesterol) and can't stand milk. So I use would use the powdered protein in place of such things.

Even if you do limit eggs because of pre-existing cholesterol problems you can eat egg whites (no cholesterol). So add another white and then add 2 tbs of flax meal instead (for the fats).

You could also use FF/SF yoghurt after your workout and 1% cottage cheese at breakfast - instead of the milk.

Still no need to use powders.

Quote:

My main concern is that if I did take in to much protein, that it won't be stored and then turned into fat. Looks like that is not the case though.

Your body can not create what it does not have - you will not get fat by eating less than you require...

Posted by: musclepump

Quote:

Originally Posted by thajeepster

is that reg chocolate milk or the carb countdown kind? That stuff rocks. No sugar and 13g protein... mmm great in oats also.

Reduced fat chocolate milk. Mmmm.....

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