Protein

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posted by cidhighwind

I've been on the net and ive gotten contradictory answers. Heres my question. One site says eat protein right after a workout and then an hour later to rebuild muscle at like 30g of protein per meal. Why do we need like 1g of protein per pound than if 60 -80 g will repair? isnt like 160g of protein just a waist?

posted by TomSizeMore

a man at 200lbs & 15% BF cannot metabolize any more than around 40gm of protien per meal. Although, maintenance (maintaining LBM) for the same man is 200gm of protien per day. So, in order to GROW this same person will need to take in at least 250gm of protien per day divided over 6 meals that comes to 41.66gm of protien per meal.

Also, there is a 15 minute window after a workout when your body is most receptive to converting protien into ATP (adenosine TriPhosphate) which is a precursor to muscle. 15 minutes is best but you are good for an hour.

posted by cidhighwind

How do you figure out than how much protein you need to grow. I am about 165-170 pounds?

posted by TomSizeMore

Lean Body Mass (your total weight minus your body fat) x 1.18 = maintenance. Try to maintain 50 grams above maintenance.

If you want me to tell you, what Body Fat percentage are you?

posted by shortz

This is absolutely false. The number is unknown, let alone total individualistic.

Creating a positive nitrogen balance by eating excessive protein creates an even more anabolic environment. We really have no idea the exact number an athlete needs, so they consume a large amount to make sure they are creating this poitive nitrogen balance.

posted by TomSizeMore

Your body has no long-term storage system for protien as it does for carbs and fats. The liver and circulatory system stores amino acids for a very short term, while muscle mass serves as the largest "temporary" store house of free amino acids. Maintaining these amino acid stores requires eating/driking comlete protiens every 2.5-3 hours. If not, then when your organs and muscle tissue can not get what they need from circulation, the muscle is catabolized. 2 steps forward and one step back makes for poor progress. Remember, the body can also convert branch chain amino acids into glucose/glycogen for energy.

About 10% of your body's total protien is contained in the skin while muscle contains about 50% of your body's total protien. the rest is contained in organs, enzymes, circulatory, etc...

With this in mind let's look at the following equation.

200lbs total body weight x .15 = 30lbs of fat. leaving us with 170lbs of LBM. Maintenance for this individual would come to 1.18gm x 170lbs = 200.6gm of protien per day. We are not interested in maintenance, we are interested in growth. So now we will go with the equation of 2gm/lb of LBM (for optimal growth)

170lbs LBM x 2gm Protien = 340gm of protien per day.
24 hours / 3hours (maintaining protien synthesis) = 8 meals for optimal gains/recovery 8 meals / 340gm = 42.5gm protien per meal.

So in this case, you would be best suited to eat 8 meals, spaced out between 3 hours each at 42.5gm protien per meal.

So although it is false that a 200lb man cannot metabolize any more than around 40gm of protien per meal, it is not false that that same man cannot do anything with more than 340gm of protien per day. And being that he will start to catabolize muscle after not eating for 3 hours, it stands that he is best suited to eat 42.5gm of protien per meal 8x daily.

posted by antihero

shortz is right bro

posted by TomSizeMore

Re-read the last paragraph in what I wrote...

posted by eric89

shortz is right. It is an individual thing.

posted by TomSizeMore

I'm really not the type to get frustrated so I will cut and paste what I wrote before and try to make it clear.

So although it is false that a 200lb man cannot metabolize any more than around 40gm of protien per meal, it is not false that that same man cannot do anything with more than 340gm of protien per day. And being that he will start to catabolize muscle after not eating for 3 hours, it stands that he is best suited to eat 42.5gm of protien per meal 8x daily.

So, although this individual may be able to metabolize more than 42.5gm of protien in one meal setting, this individual would not stand to gain anything by doing so being that he will still go catabolic after not eating protien for another 3 hours afterward. It may be true that we can do more with more protien after a workout, but it stands for better gains to keep anabolic ALL DAY LONG as opposed to at one meal setting before and after a workout, then go catabolic for the rest of the day. It is what most people do and that is why most people don't ever realize what it is like to be Freaky Big. When we spend the majority of the day in a catabolic state (which is what most BB'rs do, whether you want to admit it or not) and then go anabolic with a +No balance for a few hours, you are going to make minimal gains because you are taking two steps forward and one step back.

What I am trying to convey here is that it is better to space out your protien for every three hours than it is to take in mass amounts in one meal setting. Even if you are not trying to become a freak, you will still get better results from the working out that you do.

posted by shortz

Tom, I understand what you're saying. I do agree with most of what you said too.

posted by eric89

I agree with the spacing it out to remain anabolic. The part I don't agree to is the limit of digestion/ usage that is being set on an individual and their metabolism.

posted by the masterpiece

im like 160 lbs 6 feet tall i think my body fat is like 7%-5% it's very little and i drink a 40 g protein shake in between meals can i matabolize that much ???? before that i was drinking 60 g protein in my shakes

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