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    Protein Chart / Information

    One of my biggest difficulties is trying to get enough protein intake in on a daily basis...

    I found this chart that helps a bit. Anybody else have any good information or resources, please post.

    Protein Chart
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    Protein Biological Value (BV) and what it means.

    Protein Biological Value (BV)



    Whey comes out on top
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    Did you know that 1 cup of milk is equal to almost 10 grams of protein.. Important to keep this in mind when mixing your shakes.
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    Here is a more detailed protein chart amongst other things..

    Protein Chart (Detailed)
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    Ok I'm done now
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    cal p f srvng
    4% Cottage Cheese 109 13 5 1/2 cup
    2% Cottage Cheese 102 16 2 1/2 cup
    1% Cottage Cheese 82 14 1 1/2 cup

    I can't understand how there is such a big dif. btwn these 3 in proteins.

  7. #7
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    Not sure Manic, but doesn't seem to be to much of a difference (1-3 grams)

    I used to like cottage cheese, but for some reason all of a sudden I acquired a strong dislike to the stuff.... <blahhhhhhhh>. Wish I liked it though. It is the perfect slow protein for taking before you go to bed at night. It is stuff like this that stays with your body much longer than the fast proteins. I have a body builder friend who is in the process of releasing a product that is supposed to give you the maximum nightime protein intake. Not sure if it is out yet.
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    Originally posted by Randy
    Did you know that 1 cup of milk is equal to almost 10 grams of protein.. Important to keep this in mind when mixing your shakes.
    Fine for a bulk but on a cut the sugars kill ya, gotta think of those to heh.
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    Good point Deadbolt...

    Also here is a different spin on things regarding protein and nutrician... I talked to a doctor who studied body building most of his life. He tells me that as far as protein goes... Most body builders take way to much protein. He believes that you only need like half of your body weight in protein grams (1 gram to 1 kilo or something like that) . He says that most get more than their fill in protein just by the food they eat. Well I know that he knows much more about this than I do being a doctor. Even if it is adviseable to take 1 gram of protein to 1 gram of body weight, most fail to add all the other protein that they are getting and can easily take to much. I am hearing more and more about the dangers of taking to much protein and the bad things it does to your body. All the excess protein that is not absorbed gets stored in your bones and leaves excess calcium deposits (Well something like that off the top of my head).

    The kind of food you eat is also very important. This doctor believes firmly in eating nothing but organic foods. He also says that the eggs you eat should all be from free form chickens. Chickens that eat bugs and are around roosters. He reports that the yokes on these eggs will not raise the bad cholestrol levels much if any. He says that there is a huge difference in comparison to the garbage you buy in your local grocery stores. He has witnessed tests done to prove this. My comment was that it was very expensive to buy nothing but organic foods. His reply was that if you skimp on things, do it by buying your clothes at goodwill or buying used cars, but to not skimp on the quality of your food. Now he did make some strong points.
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    To much protein is bad, yes thats true. But you need quality protein over general protein. You get protein from your grains and oats and all that good stuff but they do not do the same thing quality protein from meats, whey, and eggs do for ya. I read this once when I first joined these boards but I forget which topic it was under. I hope someone could come in here and put all the scientific stuff behind my thoughts.

    I'm sure he made some good points but everyone has all their own theories, its a matter of who can get more people to believe it first IMO. Personaly I say experiment with yourself, try all the options and keep a log and which ever works best for you then do it that way. I do this with everything from lifting, dieting, and anything that has multiple ways of doing it.

    If I was only allowed to take in .5-1g of protein per lb of body weight I would starve to death. I need my protein to keep me full b/c you can only eat so many veggies heh.
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    Originally posted by DeadBolt
    Fine for a bulk but on a cut the sugars kill ya, gotta think of those to heh.
    You can get low carb milk that still has a lot of protein. I'm not sure where, but I have seen a link to a site selling it somewhere on these forums.





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    Originally posted by Randy
    Good point Deadbolt...

    Also here is a different spin on things regarding protein and nutrician... I talked to a doctor who studied body building most of his life. He tells me that as far as protein goes... Most body builders take way to much protein. He believes that you only need like half of your body weight in protein grams (1 gram to 1 kilo or something like that) . He says that most get more than their fill in protein just by the food they eat. Well I know that he knows much more about this than I do being a doctor. Even if it is adviseable to take 1 gram of protein to 1 gram of body weight, most fail to add all the other protein that they are getting and can easily take to much. I am hearing more and more about the dangers of taking to much protein and the bad things it does to your body. All the excess protein that is not absorbed gets stored in your bones and leaves excess calcium deposits (Well something like that off the top of my head).

    The kind of food you eat is also very important. This doctor believes firmly in eating nothing but organic foods. He also says that the eggs you eat should all be from free form chickens. Chickens that eat bugs and are around roosters. He reports that the yokes on these eggs will not raise the bad cholestrol levels much if any. He says that there is a huge difference in comparison to the garbage you buy in your local grocery stores. He has witnessed tests done to prove this. My comment was that it was very expensive to buy nothing but organic foods. His reply was that if you skimp on things, do it by buying your clothes at goodwill or buying used cars, but to not skimp on the quality of your food. Now he did make some strong points.
    I think the protein intake depends highly on the person. I know for a fact that my gains improved when I started eating 1+ grams of protein per pound of body weight. I still gained with less protein, but not as quickly.

    Oh yeah, and we buy almost all organic foods in my household. My dad is somewhat of a hippie, so it pays off in terms of good food. Not only do I firmly believe that organic food is better for you, but I think most of it tastes better too. I simply can't argue with my taste buds.





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    Deadbolt/Cowpimp...

    I agree with both of your opinions.

    I am one that always keeps my ears open to everything. I listen to it all and review the facts and make my decisions. New information is always coming to light though that makes me step back and take a look at things from a different perspective.

    What if the idea of taking 1 to 1.5 grams of protein per pound of body weight has just been something that has been preached and preached from the supplement dealers all this time just to convince body builders that it is most efficient so they can sell more protein supplements. Now could it be possible that in deed this is the truth that with 1 to 1.5 grams of protein per pound of body weight that it will give you the most efficiency to build muscle quicker, but that it could have negative long term affects and not be as healthy as someone that took less?
    I'm not sure, but it is making me re- think my protein strategy. Even if your goal is to get 1 gram of protein to 1 pound of body weight you really need to study and understand all your food groups and know how much protein your getting in your everyday food. If not, you can very easily surpass the maximum requirement that you set.

    Bandaidwomen would probably have some good feedback on this topic.
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    One reference indicated that the federal government, intending to be on the safe side, established its minimum Recommended Dietary Allowances for protein at twice the value which it had determined as the minimum required for every person who participated in a federally sponsored experimental study. The reference pointed out that the average American routinely eats four times more protein than that in their daily meals. According to that, then, the average American actually consumes eight times more protein per day than any person in the study needed to sustain good health. The link between excessive protein and calcium depletion was said to be so strong that taking supplemental calcium does NOT stem the daily calcium deficit -- it is only slowed a trifle. But it went on to say that reducing protein intake to a level near the RDA had a profound positive effect.
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    I don't know how accurate this source is, but it seemed to support some of the high protein diets for bodybuilders and discount the concerns as myths

    nutritional Myths That just won't Die : Protein !
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