Protein in one sitting

denezy

So I just ate 50g of protein for breakfast and it has caused me to wonder what people have heard about the theory that anything more than 30g of protein in one sitting is a waste. Seeing as how there are far more educated and intelligent people around here, I pose this to you - oh brilliant minds of MFP.

Am I just going to poop this all out or do you think it is beneficial to ingest so much at once? Is there a limit of protein one should eat in a single sitting?

Just for argument's sake, I am female, 5'9", 195 lbs, 33 years old, and work out 6 days a week.

SideSteel

The idea that you can only digest 30g/meal and anything beyond that is wasted, is basically gym bro rumor.

Chief_Rocka

The idea that you can only digest 30g/meal and anything beyond that is wasted, is basically gym bro rumor.

Maybe, but I eat my protein standing up just in case.

denezy

The idea that you can only digest 30g/meal and anything beyond that is wasted, is basically gym bro rumor.

Thanks bro. Lots of weird articles out there, just needed confirmation.

dtf88

Yeah you can take as much as you want in one sitting, just make sure you've got enough fiber for the day or you'll be ****ting bricks lol

Linli_Anne

Yeah you can take as much as you want in one sitting, just make sure you've got enough fiber for the day or you'll be ****ting bricks lol

^^^ This is Wisdom!

NJL13500

Yeah you can take as much as you want in one sitting, just make sure you've got enough fiber for the day or you'll be ****ting bricks lol

True this!!!

magerum

I eat more than 100 g of protein at dinner every day. Seems to work just fine.

hastinbe

I also eat over 100g on one sitting (intermittent fasting.) But the body can only absorb so much per hour which varies between individuals. It should be obvious what happens when you consume well beyond your body's tolerance

Chief_Rocka

It should be obvious what happens when you consume well beyond your body's tolerance

do tell

hastinbe

do tell

It goes to waste..

Edit: or more specifically, at a caloric surplus it is possible for some to be stored as fat

denezy

Hmm... no comments from women....

Any girls?

SideSteel

do tell

It goes to waste..

Edit: or more specifically, at a caloric surplus it is possible for some to be stored as fat

In a caloric surplus it's much more likely that excess protein gets oxidized which blunts the oxidation of other nutrients and indirectly increases fat storage, rather than protein being stored directly. Same result though, eat too much food and you get fat.

I wouldn't say that big doses of protein "go to waste" though.

Sarauk2sf

Hmm... no comments from women....

Any girls?

What the guys said (well the ones that said its all good)

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

ETA: I regularly get over 60g in once sitting.

annregina

I need help with that myself as I'm going over protein allowance ,what will you have for lunch and dinner if you have no protein allowance left ?:noway:

Sarauk2sf

I need help with that myself as I'm going over protein allowance ,what will you have for lunch and dinner if you have no protein allowance left ?:noway:

It is fine to go over your protein and in fact, if you are using MFP settings, it is good to go over them.

Crankstr

Hmm... no comments from women....

Any girls?

yep.

MoreBean13

I sometimes have 90+ grams at a time after an intense workout, in the form of whey plus a quart of milk.

Otherwise probably my biggest regular intake is around 60.

The idea that you could create new fat storage by instantaneously consuming too much protein while you're in an overall calorie deficit is ludicrous.

geekyjock76

If these elderly women can absorb and retain this much protein per kg x lean body mass, I am sure you can, too.

Abstract

Background: Adequate protein nutrition could be used to limit gradual body protein loss and improve protein anabolism in the elderly.

Objective: We tested the hypothesis that an uneven protein feeding pattern was more efficient in improving protein anabolism than was an even pattern.

Design: After a controlled period, 15 elderly women (mean age: 68 y) were fed for 14 d either a pulse diet (n = 7), providing 80% of the daily protein intake at 1200, or a spread diet (n = 8), in which the same daily protein intake was spread over 4 meals. Both diets provided 1.7 g protein•kg fat-free mass (FFM)−1•d−1. Protein accretion and daily protein turnover were determined by using the nitrogen balance method and the end product method (ammonia and urea) after an oral dose of [15N]glycine.

Results: Nitrogen balance was more positive with the pulse than with the spread diet (54 ± 7 compared with 27 ± 6 mg N•kg FFM−1•d−1; P < 0.05). Protein turnover rates were also higher with the pulse than with the spread diet (5.58 ± 0.22 compared with 4.98 ± 0.17 g protein•kg FFM−1•d−1; P < 0.05), mainly because of higher protein synthesis in the pulse group (4.48 ± 0.19 g protein•kg FFM−1•d−1) than in the spread group (3.75 ± 0.19 g protein•kg FFM−1•d−1) (P < 0.05).

Conclusion: A protein pulse-feeding pattern was more efficient than was a protein spread-feeding pattern in improving, after 14 d, whole-body protein retention in elderly women.

http://ajcn.nutrition.org/content/69/6/1202

DontStopB_Leakin

GIMME ALL THE PROTEINZ!

But seriously, I totally agree with SS, Bean, Sara, and anyone else who said, "It's all good."

SuzanneKeeneFrancis

It shouldn't be a problem if their is adequate fibre in a diet. everyday people like me (ie not bodybuilders) with fibromyalgia don't eat enough protein if they follow the average diet plan. We don't go into the sleep mode where the body does its repairs so we can't restore muscle like other people. I have just started taking a protein isolate which is gluten and lactose free sourced from peas, and while I need to be careful because it could upset my IBS,

MiloBloom83

Hmm... no comments from women....

Any girls?

What the guys said (well the ones that said its all good)

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

ETA: I regularly get over 60g in once sitting.

That''s hott.

MacInCali

If I eat a meal that's less than 30 grams of protein, I consider it a failure, lol.
I average 150 grams a day most days. Love my protein!!

Controversial

Hmm... no comments from women....

Any girls?

Sorry, was too busy drooling over SS's abs..... uh, yeah, what the bros said.

curlbro.

annregina

I need help with that myself as I'm going over protein allowance ,what will you have for lunch and dinner if you have no protein allowance left ?:noway:

Sarauk2sf

I need help with that myself as I'm going over protein allowance ,what will you have for lunch and dinner if you have no protein allowance left ?:noway:

I responded to this question above.

bjdw1

HAs anyone experienced liver problems from excessive protein intake or is that just another myth (to much protein puts strain on the liver)?

AnvilHead

HAs anyone experienced liver problems from excessive protein intake or is that just another myth (to much protein puts strain on the liver)?

I'll let you know if I ever start taking in somewhere in the neighborhood of 500-600g/day. Lots of weightlifters and bodybuilders target daily protein intake at well over 300g and I've not seen any reports of them dropping dead from it.

Yes, excessive protein intake has the potential to stress the kidneys and liver - but most people will never have to worry about approaching such an "excessive" level.

Sarauk2sf

HAs anyone experienced liver problems from excessive protein intake or is that just another myth (to much protein puts strain on the liver)?

If you have a pre-existing kidney issue then you should check with your doctor. But other than that, and as long as you stay hydrated, it should not be an issues.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

"Although excessive protein intake remains a health concern in individuals with pre-existing renal disease, the literature lacks significant research demonstrating a link between protein intake and the initiation or progression of renal disease in healthy individuals. More importantly, evidence suggests that protein-induced changes in renal function are likely a normal adaptative mechanism well within the functional limits of a healthy kidney. Without question, long-term studies are needed to clarify the scant evidence currently available regarding this relationship. At present, there is not sufficient proof to warrant public health directives aimed at restricting dietary protein intake in healthy adults for the purpose of preserving renal function."

hazelovesfood

I dont agree that its wasted, at the end of the day, your body uses it calories not by how much you ate at lunch time, but how much you ate the whole day. Its makes no difference if you ate your whole days cals, in one go, or split it up. Sorry if some dont agree.

Firefox7275

"A recent study by University of Texas Medical Branch at Galveston metabolism researchers, however, provides evidence that strongly contradicts this ancient tradition. It also suggests practical ways to both improve normal American eating patterns and reduce muscle loss in the elderly.

The study's results, obtained by measuring muscle synthesis rates in volunteers who consumed different amounts of lean beef, show that only about the first 30 grams (just over one ounce) of dietary protein consumed in a meal actually produce muscle.

"We knew from previous work that consuming 30 grams of protein -- or the equivalent of approximately 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef -- increased the rate of muscle protein synthesis by 50 percent in young and older adults," said associate professor Douglas Paddon-Jones, senior author of a paper on the study published in the September issue of the Journal of the American Dietetic Association. "We asked if 4 ounces of beef gives you a 50 percent increase, would 12 ounces, containing 90 grams of protein, give you a further increase?"

The UTMB researchers tested this possibility by feeding 17 young and 17 elderly volunteers identical 4- or 12-ounce portions of lean beef. Using blood samples and thigh muscle biopsies, they then determined the subjects' muscle protein synthesis rates following each of the meals.

"In young and old adults, we saw that 12 ounces gave exactly the same increase in muscle protein synthesis as 4 ounces," Paddon-Jones says. "This suggests that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling. I think this has a lot of application for how we design meals and make menu recommendations for both young and older adults."

The results of the study, Paddon-Jones points out, seem to show that a more effective pattern of protein consumption is likely to differ dramatically from most Americans' daily eating habits.

"Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night. When was the last time you had just 4 ounces of anything during dinner at a restaurant?" Paddon-Jones said. "So we're not taking enough protein on board for efficient muscle-building during the day, and at night we're taking in more than we can use. Most of the excess is oxidized and could end up as glucose or fat."

A more efficient eating strategy for making muscle and controlling total caloric intake would be to shift some of extra protein consumed at dinner to lunch and breakfast.

"You don't have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more clever with how you apportion it," Paddon-Jones said. "For breakfast consider including additional high quality proteins. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein."
http://www.sciencedaily.com/releases/2009/10/091026125543.htm


"Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly (2009)
Ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function. Elderly people are often at increased risk for protein-energy malnutrition, sarcopenia, and a diminished quality of life. This study sought to compare changes in muscle protein synthesis and anabolic efficiency in response to a single moderate serving (113 g; 220 kcal; 30 g protein) or large serving (340 g; 660 kcal; 90 g protein) of 90% lean beef. Venous blood and vastus lateralis muscle biopsy samples were obtained during a primed, constant infusion (0.08 μmol/kg/min) of L-[ring-13C6] phenylalanine in healthy young (n=17; 34±3 years) and elderly (n=17; 68±2 years) individuals. Mixed muscle fractional synthesis rate was calculated during a 3-hour postabsorptive period and for 5 hours after meal ingestion. Data were analyzed using a two-way repeated measures analysis of variance with Tukey's pairwise comparisons. A 113-g serving of lean beef increased muscle protein synthesis by approximately 50% in both young and older volunteers. Despite a threefold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340 g lean beef in either age group. Ingestion of more than 30 g protein in a single meal does not further enhance the stimulation of muscle protein synthesis in young and elderly."
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197704/


"Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men (2009)
The anabolic effect of resistance exercise is enhanced by the provision of dietary protein.
OBJECTIVES:
We aimed to determine the ingested protein dose response of muscle (MPS) and albumin protein synthesis (APS) after resistance exercise. In addition, we measured the phosphorylation of candidate signaling proteins thought to regulate acute changes in MPS.
DESIGN:
Six healthy young men reported to the laboratory on 5 separate occasions to perform an intense bout of leg-based resistance exercise. After exercise, participants consumed, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g whole egg protein. Protein synthesis and whole-body leucine oxidation were measured over 4 h after exercise by a primed constant infusion of [1-(13)C]leucine.
RESULTS:
MPS displayed a dose response to dietary protein ingestion and was maximally stimulated at 20 g. The phosphorylation of ribosomal protein S6 kinase (Thr(389)), ribosomal protein S6 (Ser(240/244)), and the epsilon-subunit of eukaryotic initiation factor 2B (Ser(539)) were unaffected by protein ingestion. APS increased in a dose-dependent manner and also reached a plateau at 20 g ingested protein. Leucine oxidation was significantly increased after 20 and 40 g protein were ingested.
CONCLUSIONS:
Ingestion of 20 g intact protein is sufficient to maximally stimulate MPS and APS after resistance exercise. Phosphorylation of candidate signaling proteins was not enhanced with any dose of protein ingested, which suggested that the stimulation of MPS after resistance exercise may be related to amino acid availability. Finally, dietary protein consumed after exercise in excess of the rate at which it can be incorporated into tissue protein stimulates irreversible oxidation."
http://ajcn.nutrition.org/content/89/1/161.long