Protein in one sitting

Mighty_Rabite

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.

I better eat some more fiber today LOL, I just consumed 148g in one sitting!

I think it's difficult to really take in too much protein. By the time I hit my caloric goals, I'm usually between 200-300g and have experienced no problems with it at all. Big thing is fiber intake and, I think as importantly or moreso, taking in enough hydration.

Even if the excess protein doesn't necessarily further muscle growth, it will be used as fuel, and protein is more filling, so it's not as easy to overeat when you are taking it in.

Sarauk2sf

"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

The flaws with the interpretation of these studies are addressed here:

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

Specifically on the second study:

"I’ve heard many folks parrot that the maximal anabolic effect of a single protein dose is limited to 20 grams, citing recent work by Moore and colleagues [7]. In this study’s 4-hour post-exercise test period, 40 g protein did not elicit a greater anabolic response than 20 g. I’d interpret these outcomes with caution. Fundamentally speaking, protein utilization can differ according to muscle mass. The requirements of a 140-lb person will differ markedly from someone who’s a lean 200. Additionally, a relatively low amount of total volume was used (12 sets total). Typical training bouts usually involve more than one muscle group and are commonly at least double that volume, which can potentially increase the demand for nutrient uptake. Finally, the conclusion of the authors is questionable. They state explicitly,

“…we speculate that no more than 5-6 times daily could one ingest this amount (~20 g) of protein and expect muscle protein synthesis to be maximally stimulated.”

So, they’re implying that 100-120 grams of protein per day is maximal for promoting muscle growth. Wait a minute, what? Based on both the bulk of the research evidence and numerous field observations, this is simply false [8,9]. "

laurelobrien

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:

MFP protein allowance is way too low and even if you upped it, it's really hard to ever eat "too much"

though your poops might be tremendous

Firefox7275

The flaws with the interpretation of these studies are addressed here:

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

Specifically on the second study:

<snip>

People should read the studies (full text linked to) and draw their own conclusions. I linked to them largely in response to the "gym bro rumour" comment.

Sarauk2sf

The flaws with the interpretation of these studies are addressed here:

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

Specifically on the second study:

<snip>

People should read the studies (full text linked to) and draw their own conclusions. I linked to them largely in response to the "gym bro rumour" comment.

Not saying they should not - just giving another view to them, that's all.

aj_20_04

If your body needs the protein it will be used. If your body doesnt need the protein it shall go to waste or be stored as fat. I eat around 300-400g of protein a day and havent had any issues however Im at the gym around 5 times a week. If it was some guy sitting at a desk all day long, doesnt lift etc then he would put on alot of weight as he will require alot less protein.

ladyjh578

how are you all getting so much protein? what are you eating / drinking??

myofibril

If your body needs the protein it will be used. If your body doesnt need the protein it shall go to waste or be stored as fat.

That's true if you are in a calorie surplus.

If in deficit it gets converted into glucose via gluconoegensis (so therefore a source of fuel in the event the amount needed for muscle repair etc has been exceeded.)

Given high quality protein sources are about 95% or so digestible I think it is worth erring on the side of caution and keeping protein intake high when dieting.

aj_20_04

If your body needs the protein it will be used. If your body doesnt need the protein it shall go to waste or be stored as fat.

That's true if you are in a calorie surplus.

If in deficit it gets converted into glucose via gluconoegensis (so therefore a source of fuel in the event the amount needed for muscle repair etc has been exceeded.)

Given high quality protein sources are about 95% or so digestible I think it is worth erring on the side of caution and keeping protein intake high when dieting.

Agree there - Sorry i forgot to look at it from the side of being on a calorie deficit as I am never in that situation my self

_SABOTEUR_

how are you all getting so much protein? what are you eating / drinking??

Lots of peeps get a proportion from protein powders. I don't use protein powders because I prefer to have real food than something made in a lab.

On non-workout days I have 2200 cals and manage to get about 200-250g protein. I get this mostly from chicken, turkey, fish and pork. You don't have to take protein shakes to get the amount you want although it can be a challenge. You can also supplement protein with milk, nuts and some vegetables which all contain a small amount of protein as well.

aj_20_04

I get around 100g of protein from shakes (1 whey protein shake at 40g, 1 PWO (only w/o days) at 20g and a Casein shake before bed which is also 40g) The other 200-250g comes from chicken, nuts, other various meat, nandos etc.

Edit - Dont dis the shakes! They are a good quick way of getting some well needed protein, especially the casein before bed and also the PWO.

PMKelly4

Eat a vegetarian meal?

_SABOTEUR_

I get around 100g of protein from shakes (1 whey protein shake at 40g, 1 PWO (only w/o days) at 20g and a Casein shake before bed which is also 40g) The other 200-250g comes from chicken, nuts, other various meat, nandos etc.

Edit - Dont dis the shakes! They are a good quick way of getting some well needed protein, especially the casein before bed and also the PWO.

I'm not denying they work for a lot of people and have great benefits, I'm just not into them myself. I don't really agree with taking supplements either. I'd rather try and get everything from food if possible and only resort to supplements under medical advice.

SideSteel

http://www.clinicalnutritionjournal.com/article/S0261-5614(12)00266-X/abstract

omidiano

Your body dont count proteins..

Sarauk2sf

Your body dont count proteins..

Huh?

SideSteel

The flaws with the interpretation of these studies are addressed here:

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

Specifically on the second study:

<snip>

People should read the studies (full text linked to) and draw their own conclusions. I linked to them largely in response to the "gym bro rumour" comment.

EDIT: Agreed that people should still read studies and learn what they can from them. However, some of these can be quite misleading and it helps to have someone who can look deep into these and perhaps make statements about how to apply the results. For me, those are people like Alan Aragon, Lyle McDonald, Eric Helms and James Krieger because I trust their ability to make practical applications from some of these study results.

I still say it's "gym bro rumor". The studies you link are referring to maximizing muscle protein synthesis. The claim people make isn't about maximizing synthesis, the claim people make is that you can only process so much protein and the rest is wasted. To me, these aren't the same statements.

Additionally, the studies measuring synthesis are only showing one side of the equation when it comes to net anabolism. IIRC (I should probably look at them again before making this statement in case I shove my foot in my mouth) they are not factoring in the effects that protein dose has on prevention of muscle protein breakdown, which effects net anabolism. (protein synthesis - protein breakdown <---- both of these would contribute to muscle gain/muscle retention)

DebraYvonne

I have learned more here than I wanted to ; )

AnvilHead

I have learned more here than I wanted to ; )

I'm happy to have learned that "my body don't count proteins". Revolutionary.

denezy

how are you all getting so much protein? what are you eating / drinking??

My breakfast usually is 1/2 cup greek yogurt, 1/2 cup no-salt cottage cheese, a scoop of protein powder, a tbsp of peanut butter and a tbsp of cocoa. All stirred up into one bowlful of magically delicious!!

I will half the recipe if I am not that hungry, but if I know I won't be able to stop work for a mid-morning snack, this is the perfect breakfast to keep me going until Lunch.


Edit to nutritional info: 449 cal, 26g carb, 13g fat, 50 g protein, 377mg sodium.

stevenyuzk

3 scoops of protein a day is killing my wallet

AnvilHead

how are you all getting so much protein? what are you eating / drinking??

This morning's breakfast: 6 egg whites, 3 turkey sausage patties, 1/4 cup low-fat cheese, 1 whole wheat low-carb/high-fiber tortilla - 325 calories, 14g carbs, 13g fat, 44g protein.

selina884

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

Any girls?

I can eat 60-80g protein in one sitting.