+ 3 Protein
Has anyone seen the newer study on protein taken in 20g 40g 100g dosages?
There appears to be no identifiable “cap” to the amount of protein your body can utilize if you extend the time frame long enough.
Even 100 grams of protein ingested in one sitting won’t lead to amino acid oxidation or, in plain terms, wasting.
If you don’t have the luxury of eating many small protein-rich meals daily, don’t worry about leaving gains on the table.
Other studies still assert that more “moderate” per-meal levels of protein might be better for maximizing muscle protein synthesis, but the jury’s still out.
Your time is probably better spent worrying about hitting a consistent protein-per-day benchmark.
https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791%2823%2900...
https://www.youtube.com/watch?v=61lhI8dBy4w
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I guess im still alittle shocked to hear how many guys are drinking a shake before bed these days
I cant live without my last meal of the day before bed ground beef , whole eggs,and almonds
When I'm not cutting, I keep a tub of weight gainer shake (1600 cal) in my restroom. Every time I wake up to urinate, I'll mix a shake, slam it and go back to bed. For me it is mostly because of gh jaw/head cramps and pumps lasting so long just from eating that I have trouble sleeping due to jaw pain for about 2 hours after I eat.
Good lord !!!!! How many iu’s you running 10
Im gonna finally add hgh and looking to go up to 6-8
But i need my jaw to chew food
I'm only running 4-6iu daily. Growth is not my main reason for its use though. I have a few spinal injuries that cause debilitating nerve issues and 4 torn/ripped muscles. The GH is a substitute for the 12 meds + 3 opiates/narcotics they would rather me take to cure symptoms instead of the cause of the problem. The jaw thing most people get used to after a while, reason I'm so against my own jaw pumps is my head circumference has grown 1.5 inches (3.81 cm) in last 2 years since I started measuring.
I watch this bodybuilder he has been on 10iu for I believe to years STRAIGHT. And he talks about his head growing. And its big. BEEF STU ON youtube
You’ll laugh, I don’t care, but it’s usually fruity pebbles for me.
Fruity pebbles !!! Lol. If you add fairlife milk and a tablespoon of almond butter on the side
Ya know, I’ll try that. I still have a few months before it’s tanning salon and lawnmower my gray chest hair, I actually put butter (extra) on my rice last night lol
Man —- tanning salon and mowing my lawn with no shirt on you speak my language
For me 1 gram per pound of bodyweight has always worked. My carbs are never low though. And others have definitely benefited from this lower amount of protein. Now would more be better..yes but like anything else the bottom line is too much of anything is or can be bad for you and I'll stand on that thought with anyone.
Add steroids into the equation and now you have just turbo-charged your nutirent partitioning. You want to be a bodybuilding then start eating like one. 2g/lb protein intake.
I sure have. The basic idea being that about 50% of your protein intake goes directly to organ maintenance & another 40% goes to metabolic processes in relation to nervous system & brain function, leaving roughly 10% to be converted to skeletal muscle tissue. I got into that study a little while ago & it isn’t in front of me now, but I believe that there seemed to be no real upper limit of protein intake within the parameters set by the study guidelines. The 100g protein melas were vastly superior to either of the other categories.
40g protein from a shake your not utilising it all 40g from chicken you probably are ….
Why anybody still drinks them silly over priced shakes is beyond me , whole food is cheaper and its definitely cheaper to buy liquid eggs whites and mix it with low fat milkshake for much better source of protein and taste is better
Yea I don't think we utilize every gram of protein from chicken or a protein shake. And cheaper?
Lol not so much in the states my man. All of it is expensive nowadays. It's rediculous
Post a link to the study.
Your body can utilize all the protein it DIGESTS. There's no time to digest all the protein in a large shake.
How your body uses protein is the question. Excess protein will be converted to energy, not to build muscle.
Hence those fun quick but tight legged walks we’ve made to the bathroom mid-workout.
anvilhttps://www.cell.com/cell-reports-medicine/fulltext/S2666-3791%2823%2900...
Not related to shakes. The key word I used is DIGESTED.
Like a colonoscopy prep, shakes pass through the gut too quickly to be fully digested. Assuming you're drinking the shake within 15 minutes.
The body uses protein in several crucial ways. Your body can utilize all the protein:
Building and Repairing Tissues, your body breaks it down into amino acids, which are then used to build and repair muscle.
Many enzymes and hormones in the body are proteins that regulate various processes, like growth and metabolism.
Certain proteins are essential for a healthy immune system.
Proteins also play a role in transporting oxygen in the blood (hemoglobin is a protein) and storing important nutrients.
Energy: While carbohydrates and fats are the body's primary sources of energy, when needed, protein can also be used for energy. However, the body prefers to use protein for its other essential functions first.
...Main point I'm making, protein does not get stored as fat. Nor does my comment refute your study, in fact, your study supports what is already known about protein.
Goes to show that no one knows it all, but we tend to think we do lol..Thanks
I see that this study mentions excess protein being oxidized. I mentioned that to @SeeOhShow before I read this study. I've heard about excess protein being oxidized after digestion but I wasn't sure. Good read.
I meant in your post, (added it for you)
anvilThank you.
So in other words... there's not enough evidence to prove that A 400mg protein shake in the evening is considerably less effective than 20-40mg at a time, broken up throughout the day?
anvilNo, the study shows up to 100g, but there is more than one I believe that states the protein is still being used 12 hours later but I couldn't link that one because I can't remember which one it is. I had this link so I summarized it and hoped it could be beneficial to our community. If you clicked the link you can see how long, technical it is. I just did a quick summary as to keep peoples attention LOL.
@anvil Yea some studies on this contradict one another. I saw where this study states that ingestion of 25grams protein is sufficient to maximize post exercise muscle protein synthesis rates, with no further increase in protein synthesis rates when larger amounts of protein are consumed. It said higher protein intake did not further increase anabolic signaling, and excess amino acids are said to be oxidized.
So yea I can see how these studies can be a bit confusing. Only 25grams protein postworkout is a bit surprising.
anvil@DeeMan @press1 @wanted I should have kept track the other day when I was researching it. I'm not sure if its this one or another but one said the more you consume directly post workout has an impact on blood plasma amino concentrations and it is dose dependent. This study was published in Dec 2023 and it was a human study.
I think this video does a good job of explaining it better than a dumb ape like me.
https://www.youtube.com/watch?v=61lhI8dBy4w
Thanks for including. I love the diet aspect of talks
I'll finish watching that video but my thinking is after a workout the body needs protein as muscle tissue has been damaged to a certain degree and whatever amount of protein that's consumed post workout would be utilized more efficiently than any other time when it's consumed throughout the day. So yes, I'm willing to bet a person has a better chance of assimilating more grams of protein post workout than any other time. So 100 grams may be possible postworkout but I wouldn't go that high personally. Also the quality of the protein is a factor, I'm sure. Just my thoughts but thanks.
anvil100% quality matters, digestion speed. Even after all this I am still consuming 60-70 post workout between shake and whole foods. I just feel better about it now.
Yea I think I'll start experimenting with postwork protein dosages myself. I've always stayed around 40 grams or slightly more.
anvilDO IT!!!! Lets go..
You'll be the first I give an update to.
For sure buddy - your muscles are acting like a sponge post workout sucking up everything they can, glucose and the lot. It may have something to do with the Insulin spike also that the Whey protein creates.
I have always done that 15-20 minutes treadmill hoping to get that ( sponge effect ) i hope anyways
Then in the car its the clear protein shake on the way home to the lean protein meat , pineapple and rice meal
I think it will tend to be localised to the area you have been training bud, as that muscle will be in need of nurtition the most in terms of aminos, then again the whole body must need glycogen stores replenishing as it will be using it from everywhere I guess.
Lol 400g protein shake at one time? No way anyone will absorb that much at one time. But 400mg....yes.
Oh shit... I should have just scrolled down before I commented.
When the protein intake ceiling was first announced some years back now, I always use to say well if its true then why do you see guys like Brian Shaw smashing in 80g protein shakes after just eating 500g of mince spaghetti? Surely given they have personal coaches and their livelihood depends on it then they wouldn't be doing something that was a waste of time. Same as eating a fillet steak, who would eat half of it and look at it and think right, there is no point in eating the rest of it as my body won't absorb it! lol
Fillet steak ya posh bar steward…. Rump only in my gaffe
Tbh bud its not something I ever buy or order, I'm a fan of lean mince chilli and things like that or chicken breast.
We have you talking about breast seeohshow talking about pussy ….. I’m off for a jodrell , my test levels are definitely to high lol
Its the new times bro - gotta be non binary these days to be cool.
I throw 100g in my shake in the morning
Another important factor is the biological value of the protein being consumed. Alot of folks tend to forget about that factor.
anvilI agree, now I can consume whole food sources close to 100g of protein in a meal but not 100g protein shake. It would be purged threw means less desirable. But to know that it is still working 12 hours later is amazing. And an actual study on it, not bro science is great.
I would just be worried of growing the midsection with protein numbers that high at once. Not just hgh grows the stomach
anvilVery true, 1lb of chicken breast has around 90 grams, with some rice I can get that down easy.
I really need to look into that study because this is definitely new to me.
anvilCell Reports Medicine has one of the studies conducted.
I've somewhat wondered about this topic. I've always been under the impression that 50-60 grams per meal was kinda the limit. I tend to top out at 35-40 grams per meal though. My problem has always been my lack of appetite, but I get protein in for the most part, but should be a bit more protein for me though. So what I wanted to say is I've seen guys who were incarcerated in prison who have put on good size with moderate amounts of low to medium quality sources of protein. I know the USDA requires a certain amount of calories for those guys but it isn't alot. Now besides the meals, other snacks or foods maybe consumed but the average guy in there can't be getting alot of protein, yet those guys put on some good size while incarcerated. I had a cousin who went in at 6'4 180 pounds. After 4 years he was 255 pounds solid with no neck, looking like a damn NFL Linebacker. Anyways good subject and maybe some guys can give their opinion on this whole thing.
My little crew in there, we used to stayed stocked up on pouches of tobacco and rolling papers. One pouch and a pack of papers is like $4. I’d pay someone three cigarettes per pouch to roll them up for me. I’d end up with like 40-50 cigarettes per pouch. On days they served milk in the chow hall, guys knew that if they needed a smoke, they could get one from us for their milk. We’d end up with like 50+ little cartons of milk to drink for the four of us. Whatever we couldn’t finish, I’d make into cheese. Four milks and 4-5 vitamin C tablets into a Tupperware container, boil for six minutes in the microwave, stir, put it back in for six more minutes, then pull it out and strain it though a hairnet, all the curds stay and the rest pours out. Add jalapeños and salt if you want to taste.Then just let it cool, delicious, stays good for days. Per four milks makes about half the size of a hocky puck of cheese. I also took cigarettes to the chow hall on days they served eggs, along with a plastic bag, and did the same thing, bought dudes serving of eggs for a smoke. I’d end up with a big ass bag, take it back to our run and add pork rinds, meat, cheese, jalapeños, etc., wrap em up in a tortilla and smash. Just a couple of ways we hustled extra protein for our workouts in there