Protein absorbtion rates in foods/shakes.
As I track my diet (calorie and protein intake) I am banking on the protein supporting my goals. Ive read in a few places that we are passing (shitting or pissing) more protein than we think.
http://www.livestrong.com/article/487366-how-many-grams-of-protein-can-b...
I cant find her link but I read a paper written by a girl in USC about a study that she did that the FDA hasnt done on the absorbtion rates of whey protein shakes. She said that the FDA hasnt spent much time at all studying the pros and cons of the supplement industry as far as food supplement is concerned, but just like in the above mentioned article she writes that the typical athelete wants to absorb the protein he/she eats.(no shit) Her article went on to go into detail about how the proteins convert into bcaa which in turn build things like new cells and scar tissue (muscle). She did a study (deep in shit) on how much certain athletes ate and passed. She said, just like the Livestrong reads, a typical protein shake is in the small intestine for about an hour and a half but the human body can only absorb +/- 15 grams of it in that amount of time. So, if I slam a 30 gram protein shake im gonna piss out half of the protein that Im counting on to reach my quads, bis, glutes etc.
Long story short, myself, Im trying to eat as much as 200 grams of protein per day. To do that and still keep my caloric intake to a level where I can cardio the excess calories off, I have been supplementing with Whey protein drinks. Her study suggests that Im passing much of the protein out when its more than 15 grams in a drink.
Are there any other ideas on how to effectively add protein without too many calories? Anyone heard of these studies?
Dont load for bear, Im just posting some good reads...what do you think?
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http://ajcn.nutrition.org/content/89/1/161.long
This is from the American journal of Clinical Nutrition (theres a couple Asian dudes on the panel , so you know theyre smart....)
"Our study is the first to our knowledge to describe the responses of mixed-muscle and albumin protein synthesis as well as whole-body leucine oxidation to increasing protein intake after an acute bout of resistance exercise. We report that increasing protein intake stimulates mixed-muscle and plasma albumin protein synthesis in a dose-dependent manner up to 20 g dietary protein, after which there is a marked stimulation of whole-body leucine oxidation and no further increase in protein synthesis. The stimulation of muscle protein synthesis with increasing protein intake was not associated with any consistent change in the phosphorylation status of candidate signaling proteins."
Exactly what Iron said, the internet is full of articles that mean nothing.
If I were you I would try to hit 300g of protien a day. I weight 170ish and my daily goal is 200.
I agree that the inner-web is full of BS. I believe that 200 grams of protein is a good and obtainable goal for you. Im finding 300 is tough for me but its still a good goal.
My point was just that we modify our meals to get as many grams of protein and limit the number of calories (I do anyway). When we have goals, like yours of 200, we may be counting the 30 or whatever is on the lable of "whey protein drink" but only be getting 20 or so. If we're supplementing with these drinks a few times per day (like I am) we may be falling short of the goal and not know why.
I don't do powdered protein. I use tuna, in a blender with V8. If I'm using protein powder its as a treat.
I didnt see one source of information on this article. I could write one and say up to 75g gets absorbed. Dont trust everything you read.
Im still trying to find the one from USC. This came up from my google search looking for hers....
There are supplements that aid In protein absorption. One is from pineapples. I have used one called ravenous that was recommended to me. Personally I have heard more like 50 grams, but have seen no scientific studies.
I don't see why any of it would be pissed away. If you think about your digestive track, everything you eat has a long, long way to travel to exit and it gets broken down and absorbed all along the way. So "in one sitting" is meaningless.
Not to be gross but I have thrown up enough in my life to know that somethings I ate for breakfast are still in my stomach at dinner.
LOL ;-P
I think more specifically of utilizing the protein, I think your body can only use so much at a time and has to "DUMP" the rest or convert to to a storable source like fat even though I have read that isn't normal.