Question about protein supplements

[brad310]

I recently started taking Optimum Nutritions gold standard whey protein, post workout mainly and sometimes for lunch.

I have used protein shakes on and off for years but never really gave much thought to how much i should be taking. I have always just taken 2 scoops, to get between 42 and 50g of protein per shake. I dont even know why i take 2 scoops...i just do.

The serving size of ON's says 1 scoop for 24g of protein but i take 2 scoops. Is this good/bad/irrelevant?

My workouts are basically 2 main compound exercises (squat, dead, OHP, bench) and some assistance work. I work hard and recovery does take me a bit esp after squat/deadlifts...im mid 30s.

 

[Sixguns]

The serving size of ON's says 1 scoop for 24g of protein but i take 2 scoops. Is this good/bad/irrelevant?

How much do you weigh? How much protein do you get from your diet?

 

[mple]

Protein powders and shakes are simply highly processed convenience foods marketed as supplements by the fitness industry.

The evidence suggests that 0.82g of protein (from all sources) per pound of lean body mass per day is a good minimum for the recreational lifter. You can consume more if you want as a matter of preference, but there isn't going to be any special benefit in regards to muscle protein synthesis or strength increase.

 

[Corporate Thug]

Protein powders and shakes are simply highly processed convenience foods marketed as supplements by the fitness industry.

The evidence suggests that 0.82g of protein (from all sources) per pound of lean body mass per day is a good minimum for the recreational lifter. You can consume more if you want as a matter of preference, but there isn't going to be any special benefit in regards to muscle protein synthesis or strength increase.

do you have a link to that study? I hear 1g - 2g per pound of lean muscle thrown around a lot but that sure sounds like a lot even on the 1g / pound on the low end .

Even taking to .82 number as a the point of reference, a 180 pound person with 15% body fat would have to consume 125g of protein a day.

That may be doable on post workout day w/ a shake, but to average that seems a bit difficult...it also seems useless to me if you are taking protein when you don't need it just to hit some number.

 

[mple]

do you have a link to that study? I hear 1g - 2g per pound of lean muscle thrown around a lot but that sure sounds like a lot even on the 1g / pound on the low end .

Even taking to .82 number as a the point of reference, a 180 pound person with 15% body fat would have to consume 125g of protein a day.

That may be doable on post workout day w/ a shake, but to average that seems a bit difficult...it also seems useless to me if you are taking protein when you don't need it just to hit some number.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

125g of protein (500 calories) should not be a struggle for a 180 lb individual consuming meat, dairy, eggs, etc.

 

[nwo]

http://www.muscleandstrength.com/expert-guides/muscle-building#9

150g of protein really is not that much at all nor is it difficult to obtain through a well balanced diet that consists of meat, fish, diary, eggs, and veggies.

You should be eating 5-6 meals per day, and it's not that difficult to incorporate at least 20-30g of protein into every meal.

For most people, there are no side effects to excessive protein intake and here is the article with plenty of cited sources to prove that: http://www.bodybuilding.com/fun/layne38.htm

 

[SociallyChallenged]

http://www.muscleandstrength.com/expert-guides/muscle-building#9

150g of protein really is not that much at all nor is it difficult to obtain through a well balanced diet that consists of meat, fish, diary, eggs, and veggies.

You should be eating 5-6 meals per day, and it's not that difficult to incorporate at least 20-30g of protein into every meal.

For most people, there are no side effects to excessive protein intake and here is the article with plenty of cited sources to prove that: http://www.bodybuilding.com/fun/layne38.htm

In a normal population, it's true that high protein intake is a low risk decision. However, it should be noted that anyone who has kidney dysfunction should be a bit more aware, as it does put an increased demand on the kidney to flush out the nitrogen compounds. I'm essentially saying that people with kidney problems need to be much more careful.

 

[brad310]

back to the question...is there a reason people take 2 scoops/48g protein per shake? Or should i tone it down to the 'recommended' serving size of 1 scoop/24g.

I was hoping someone could clear the air as to how fast your body can absorb/utilize protein...in a meal replacement scenario and in a immediate post workout scencario.

 

[SociallyChallenged]

back to the question...is there a reason people take 2 scoops/48g protein per shake? Or should i tone it down to the 'recommended' serving size of 1 scoop/24g.

I was hoping someone could clear the air as to how fast your body can absorb/utilize protein...in a meal replacement scenario and in a immediate post workout scencario.

Your body will essentially utilize everything you put into it. The whole "your body can only absorb so much protein in a sitting" thing is a myth. Your body will slow digestion and utilize the amino acids derives from protein to make new proteins, compounds, and to create glucose if needed.

Now the next question is do you need 48g of protein after a work out? The answer is pretty firmly no... that is, unless your workout intensity is insane, your diet sucks, or you're a really big person.

 

[Corporate Thug]

http://www.muscleandstrength.com/expert-guides/muscle-building#9

150g of protein really is not that much at all nor is it difficult to obtain through a well balanced diet that consists of meat, fish, diary, eggs, and veggies.

You should be eating 5-6 meals per day, and it's not that difficult to incorporate at least 20-30g of protein into every meal.

For most people, there are no side effects to excessive protein intake and here is the article with plenty of cited sources to prove that: http://www.bodybuilding.com/fun/layne38.htm

Personally, I think it's very difficult to eat 5-6 meals per day and it's even more difficult to get 30g of protein per meal. I guess its doable if you wake up, have a protein bar, then have a protein shake, then eat fish and/or chicken for the other 3 meals.

I'm not motivated enough to cook everyday on Sunday and have the same crappy tasting chicken and veggies 3 times a day.

 

[mple]

Personally, I think it's very difficult to eat 5-6 meals per day and it's even more difficult to get 30g of protein per meal. I guess its doable if you wake up, have a protein bar, then have a protein shake, then eat fish and/or chicken for the other 3 meals.

I'm not motivated enough to cook everyday on Sunday and have the same crappy tasting chicken and veggies 3 times a day.

Post your typical daily diet if you don't mind.

 

[nwo]

Personally, I think it's very difficult to eat 5-6 meals per day and it's even more difficult to get 30g of protein per meal. I guess its doable if you wake up, have a protein bar, then have a protein shake, then eat fish and/or chicken for the other 3 meals.

I'm not motivated enough to cook everyday on Sunday and have the same crappy tasting chicken and veggies 3 times a day.

I agree, even when I am at home all day, I still find it difficult to eat 5-6 meals.

However, if you prepare your meals ahead of time, like let's say once or twice per week for the whole week, then that will make it a lot easier for you.

Fruit/salad/shake/bar is still a meal, so if you incorporate at least 2 of those into your daily diet, it shouldn't be difficult to eat 3 more "real meals" as I like to call em.

 

[mple]

Meal timing and frequency is irrelevant to body composition for the average person. Most days I consume between 2-4 meals, occasionally I'll consume 1 very large meal.

 

[Sluggo]

I commonly use two scoops of the ON protein, mainly because I mix it with water and the extra product makes it thicker and taste better.

I use water because milk wreaks havoc with my digestive system.

 

[Corporate Thug]

Post your typical daily diet if you don't mind.

That's a little hard because I have dinner with the partenals twice a week so that's a bit of wild card but I'll try my best:

Morning:

Coffeee :
1/2 banana
1 protein bar

Lunch:
Salad + pre-made protein shake (I buy these, not a a protein mix)
OR
no protein shake if the meal is high in protein

Snack (Usually around 3 or so):
1 piece of fruit or dried fruit (whichever is available)


Dinner:

Lean Cusine frozen dinner if I've had a long or if I am motivated to make something:
Salmon and frozen veggies on the side
or Salad and chicken strips with low fat dressing

NO snacking after dinner. If I absoulety must, I will have a protein shake.


Same routine for workout days but I throw in a protein shake (Not pre made, the powder).


I need to find a way to consume more good calories...

 

[mple]

I don't know what portion sizes you are eating, but that sample looks deficient in dietary fat which I'd be much more concerned with than protein. Just add a chunk of meat to your salads or some eggs for breakfast for an easy 40+ grams of protein. If you're not enjoying the protein shakes then I'd suggest switching brands. Trutein, Cellucor and Dymatize make some excellent tasting powders.

 

[Corporate Thug]

I don't know what portion sizes you are eating, but that sample looks deficient in dietary fat which I'd be much more concerned with than protein. Just add a chunk of meat to your salads or some eggs for breakfast for an easy 40+ grams of protein. If you're not enjoying the protein shakes then I'd suggest switching brands. Trutein, Cellucor and Dymatize make some excellent tasting powders.

Both lunch and dinner have some form of meet (chicken in salad, chicken in healty choice meal) unless I'm having salmon for dinner.

I know eggs are a great source proten but I CANNOT stand them for the life of me...I literally dry heaved when I try to eat a plain egg.

 

[brad310]

Your body will essentially utilize everything you put into it. The whole "your body can only absorb so much protein in a sitting" thing is a myth. Your body will slow digestion and utilize the amino acids derives from protein to make new proteins, compounds, and to create glucose if needed.

Now the next question is do you need 48g of protein after a work out? The answer is pretty firmly no... that is, unless your workout intensity is insane, your diet sucks, or you're a really big person.

thank you kind sir.

the rest of you guys have at it.

 

[IHateMyJob2004]

Your body will essentially utilize everything you put into it. The whole "your body can only absorb so much protein in a sitting" thing is a myth. Your body will slow digestion and utilize the amino acids derives from protein to make new proteins, compounds, and to create glucose if needed.

Now the next question is do you need 48g of protein after a work out? The answer is pretty firmly no... that is, unless your workout intensity is insane, your diet sucks, or you're a really big person.

SC,

Someone at work read that food stays in your intestines for 48 hours before exiting. It basically said that what you take in over a 48 hour period is what matters most. if you need 75 grams of protein a day, you could really do 25 grams on day one and 125 on day 2 and repeat indefinitely and it wouldn't matter.

He also said that your body goes to your intestines for energy first.

I'm also probably forgetting half of what was said. Can you provide some clarification on this type of information?

 

[nwo]

In a normal population, it's true that high protein intake is a low risk decision. However, it should be noted that anyone who has kidney dysfunction should be a bit more aware, as it does put an increased demand on the kidney to flush out the nitrogen compounds. I'm essentially saying that people with kidney problems need to be much more careful.

Yep, that's true. I recall stumbling upon that somewhere online when I was reading up on protein supplements , but I couldn't find the source.

Your body will essentially utilize everything you put into it. The whole "your body can only absorb so much protein in a sitting" thing is a myth. Your body will slow digestion and utilize the amino acids derives from protein to make new proteins, compounds, and to create glucose if needed.

What about those people that say that you will just piss out the extra protein or xyz supplement if you exceed the amount that your body needs? I often hear that as well as that you can only absorb 20-25g of protein in a sitting.

 

[SociallyChallenged]

SC,

Someone at work read that food stays in your intestines for 48 hours before exiting. It basically said that what you take in over a 48 hour period is what matters most. if you need 75 grams of protein a day, you could really do 25 grams on day one and 125 on day 2 and repeat indefinitely and it wouldn't matter.

He also said that your body goes to your intestines for energy first.

I'm also probably forgetting half of what was said. Can you provide some clarification on this type of information?

I'm not even quite sure what your coworker means. Your body is highly efficient (in a non-pathologic state) and the small intestine only needs the first 1/4 or 1/2 of its length to absorb nearly all the nutrients that are presented to it. People who get half of their small intestine removed due to cancer, etc, still absorb almost fully.

Your body has daily needs for amino acids need. If it doesn't get it from an external food source, it will get it elsewhere by breaking down other proteins in the body. However, the demand for amino acids is way less than anybody in the bodybuilding or strength training world would have you think.

I honestly don't know what else you're asking about what your friend said by "your body goes to your intestines for energy first."

 

[SociallyChallenged]

Yep, that's true. I recall stumbling upon that somewhere online when I was reading up on protein supplements , but I couldn't find the source.

What about those people that say that you will just piss out the extra protein or xyz supplement if you exceed the amount that your body needs? I often hear that as well as that you can only absorb 20-25g of protein in a sitting.

I just said that's not true. Why would we be built so inefficiently? If you think about when we were hunter/gatherers and we feasted on one animal... did we only keep 25g of protein and pee the rest out? No way. We likely ate 250-400g of protein, the digestive system slowed down to harvest all of it, and we made new compounds within the body and broke some amino acids down into glucose.

Bro science is a terrible thing :|

 

[NAC]

I've gotten into the habit of having 2 or 3 scoops of protein powder a day – each with about 24 grams of protein:
One scoop of whey right after workout.
One scoop of whey mid-day
One scoop of casein before going to bed.

This ensures that I'll get about a gram of protein per lean body mass. I typically have meat with lunch and dinner, and occasionally meat or eggs for breakfast. But I snack on carrots or fruit. I found that unless one of the meals has a lot of meat, I often wouldn't hit my protein goal without powders.