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    Registered User Darkius's Avatar
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    Is 35+ grams of protein a waste?

    I read out bodies can only absorb 20-30 grams of protein per meal. I don't know exactly what that means. Through the intestine wall? Stored into the liver? How many grams the blood can hold?


    Anyway, I'm supposed to be eating 160g per day. Does that mean if I eat 4 meals per day, 40g per meal, I'm wasting 10g per meal? Should I only suppliment between means?


    I'm hoping someone will explain how this protein limit works. Do I poop out the excess, or does it go into urine, and when?
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    Han shot first! TolerantLactose's Avatar
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    You absorb most of the protein you ingest unless you eat like a duck and don't chew.
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    Я русский TheFugitive's Avatar
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    The majority takes in more than 35 grams of protein per meal
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    Registered User Darkius's Avatar
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    I just read that whereas the body can store carbs as glycogen and fat unlimited, it does not store protein, other than maybe 20 grams of essential fatty acids in the liver. Well, other than protein stored as muscle. I read places it can only absorb 20-30g per sitting, and the rest gets metabolised and urinated out.



    It was a long while ago I read that, and it could be wrong.




    I do know that if protein stays in the gut longer and is more slowly released, then the sitting matters less.


    On the other end, we all agree that if I eat 160g in the morning, most of that will be urinated out by dinner.


    So I wonder then how much it has to be spread out, and what meals spread the spike. I bet beans have a wide low spike because of their fiber.

    One could even add fiber to a protein shake. But there is also the issue of not blunting the HGH spike at night.
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    Originally Posted by Darkius View Post
    On the other end, we all agree that if I eat 160g in the morning, most of that will be urinated out by dinner.
    "We" most certainly do not agree with that...

    The whole maximum absorption thing is essentially a myth, but it is slightly more nuanced (as with most things). Your body will be able to absorb just about all of the protein that you eat, it just won't all go to building muscle. That's where that whole ~30-40g/meal, 20-25g/meal thing comes in. There's some good evidence that 40g is the most your body needs to maximize MPS following training, and eating 70g won't necessarily result in more gains. So from an efficiency/price standpoint, it doesn't really make sense to be downing 75g protein four times a day, cause it's just going to give you nasty farts and drain your wallet more than anything.

    Tbh there's still a decent bit of controversy / unknown info still out there, so nothing's black and white. But as a general rule, aim to get your protein intake in doses of 30-40g spaced several hours apart.
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    Originally Posted by TheFugitive View Post
    The majority takes in more than 35 grams of protein per meal
    Laughable really because the food is digesting and being absorbed for several hours.
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    Also, the amount needed for protein synthesis depends on the workout. You need more for a workout that hit lots of large muscle groups.
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    Registered User Darkius's Avatar
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    Originally Posted by SuffolkPunch View Post
    Also, the amount needed for protein synthesis depends on the workout. You need more for a workout that hit lots of large muscle groups.

    1 pound of lean beef has 1200 calories and 115 grams of protein, as an estimate to the bare minimum needed.

    So if someone is building 1 pound of muscle per week in 3 workout days, 115/3, they might want a 40g protein in their pre workout meal. The body needs more than just what builds the mass, but it also will be synthesizing over the next few days. Hard to say which affects that 40g more. 40g in that meal does not sound bad, especially if there is fiber to spread it out.
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    Originally Posted by Darkius View Post
    1 pound of lean beef has 1200 calories and 115 grams of protein, as an estimate to the bare minimum needed.

    So if someone is building 1 pound of muscle per week in 3 workout days, 115/3, they might want a 40g protein in their pre workout meal. The body needs more than just what builds the mass, but it also will be synthesizing over the next few days. Hard to say which affects that 40g more. 40g in that meal does not sound bad, especially if there is fiber to spread it out.
    It's really not a process that you can simplify down that much. The amount of protein that's recommended to consume per meal is not directly related to how much muscle you're going to gain following that workout. You also most definitely could not gain a pound of muscle in three workouts
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Darkius View Post
    So if someone is building 1 pound of muscle per week
    Even with "help", someone will not be building a pound of muscle per week.
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    Я русский TheFugitive's Avatar
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    Originally Posted by coachcalande View Post
    Laughable really because the food is digesting and being absorbed for several hours.
    Yep, and this is why I'm a firm believer that amino acids should be taken at precise times
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    Protein Intake Advice From Certified Personal Trainer

    Originally Posted by Darkius View Post
    I read out bodies can only absorb 20-30 grams of protein per meal. I don't know exactly what that means. Through the intestine wall? Stored into the liver? How many grams the blood can hold?


    Anyway, I'm supposed to be eating 160g per day. Does that mean if I eat 4 meals per day, 40g per meal, I'm wasting 10g per meal? Should I only suppliment between means?


    I'm hoping someone will explain how this protein limit works. Do I poop out the excess, or does it go into urine, and when?



    Let me give the equation for how much protein you need to take in per day. The source of this is when I took my personal training certification course.

    First of all find your weight in kilograms by dividing your weight in pounds by 2.2. now you're going to take that and multiply it by one of three different figures depending on your lifestyle. If you're a couch potato or very inactive you're going to multiply it by .8 if you work out or leave an active lifestyle you're going to multiply the number by 1.4 if you were trying to put on serious muscle and or weight you're going to multiply your weight and kilograms by 1.8
    Do not intake more than you are weight in kg multiplied by 1.8 in grams of protein per day.

    If you find supplements that have high protein amounts like 30 G just break them in half into smaller meals. I try to eat six to eight small meals per day like one every two to three hours. I personally wouldn't try to take in more than 20g of protein per meal but that's just me. Somewhere between 10 and 15 is usually fine.

    Good luck
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