How much protein?
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Topic: How much protein?
Posted By: AlDargie
Subject: How much protein?
Date Posted: 7/31/06 at 1:15am
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I am training 3+ times a week for an upcoming games in late Sept or Oct, how much is enough protein to satisfy the daily intake? I have read numerous posts on the web that range from .36 grams per lb of body weight to 1+ grams per lb. and that too much is not good for the kidneys. Thanks Al |
Replies:
Posted By: Silverback
Date Posted: 7/31/06 at 2:54am
| Only some little dude wrote or came up with some kidney protien scare story. You must eat big to be big, so quit counting and eat more. |
Posted By: MJurkoic
Date Posted: 7/31/06 at 8:07am
| Al, there is a simple rule for portion control: 5 servings of small mammals per day. |
Posted By: Skullsplitter
Date Posted: 7/31/06 at 8:51am
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If you want to look like a cow, eat like a cow. If you want to look like a carnivore, eat like a carnivore...or just eat the cow! ------------- "I am the thread, the pupil, and the eye of the needle is my teacher" |
Posted By: MJurkoic
Date Posted: 7/31/06 at 10:23am
| Sage advice, Bill. |
Posted By: sqeezemaster
Date Posted: 7/31/06 at 10:28am
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Protein with every meal, protein supplements between meals if you're trying to put on mass. And milk. Lots of milk. |
Posted By: Silverback
Date Posted: 7/31/06 at 11:24am
| After dinner last night I had an entire Angel food cake with 32 oz of milk. Then had the protien shake later and then the bannana and some cookies and found some hersheys things with nuts ............ |
Posted By: Snider
Date Posted: 7/31/06 at 11:45am
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author unknown and me First off, and far most you need to learn how your body response to protein and how their metabolism works.. Bascially, you have to learn this just like you learn what works best for you in the Gym. I persoanlly like a high protein diet and I try to take in around 1.5-2.5 grams of protein per body weight. It seem my body doesn't react to carbs very well so I try to stay away from them.. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body. Dont get me wrong I still needs carbs to train and compete in the highland games but that is a different essay. I eat very few simple sugars and mostly complex carbs and I stop those intakes around 5-6pm. am a firm beilever in jumpstarting your body in the morning and COTTAGE CHEESE or YOGURT will jump start you metabolism and I eat for function. That is protein first, carbs second, veggies last. Try not to mix fats or carbs the only time you should mix simple sugars and proteins are in pre and post work out or during a competition. A lot depends on the absorbability of the protein itself which is influenced by its type. Any one remember P.E.R. or the Protein Efficiency Ratio. This was before Whey Protein, design protein and it was used to sell egg and milk proteins commercially. Things like Eggs and fish are more complete protein and absorbed better than ground beef and pork, chicken and turkey are better absorbed than soy and milk proteins etc. I ususally eat 1.5 -2.5 grams of protein per body weight which would be around (450-600) grams of protein a day without blinking over 3-4 solid meals and 3-5 shakes that includes daily pre and post and night time shakes. this includes setting my alarm at 2am to drink a Protein shake. call me crazy. Sometimes, I will drink pasteurized egg whites as a meal replacement which is 50 grams per pop. My protein shakes are ALL CUSTOM blend designed by me. which I will goto http://proteinfactory.com/store/index.php - http://proteinfactory.com/store/index.php www.eggwhitesint.com - www.eggwhitesint.com www.supplementkings.com - and www.supplementkings.com - www.supplementkings.com they will either desin something for you or you make your own. If you do go there let me know.. They are one of my sponser for my website (s) Eating protein first in a meal increases the efficiency of digestion and a greater overall amount of protein as an end result in from a meal. In short a greater amount of aminos make it to the blood stream. I call it eating for function...the function of the digestive system. I eat proteins first for 2 reasons-that digestive system is physiologically (enzymatically) geared that way and it improves the efficiency of digestion and a greater overall availability of proteins/aminos from food for the body to use. Carbohydrates are digested 30% in the mouth with the salivary enzyme amylase and with of course chewing aiding the cause. CARBS aren't digested in the stomach=they just sit there and slowly pass into the small intestines where the pancreatic enzymes do 70% more and complete the process. Fats are the same way if eaten first or mixed with carbs will sit there and clog up digestion. Proteins are primarily digested in the stomach. Therefore, eating proteins after these foods will result in a reduced amount of protein digestion-leaving some incompletely digested and unabsorbable and therefore lost. This in turn causes the undigested protein to be pulled into the small intestine reducing the protein efficiency of your meal and contributing to the mass of your colon. You want something worse? We are set up by traditional eating to fail. Go out to a steak house. First thing you get is your salad-THAT is the last thing you want to eat in a meal after the steak and then the potato. Cellulose is undigestable by the human body and will really clog up the process reducing the efficiency of digestion and your meal itself. As mentioned previously proteins speed up the metabolic rate more than carbs and fat. Concerning basal metabolism proteins speed it up 30%, Carbs and fats 10%. The mere process of digestion and absorption of protein races the metabolism and will increase anabolism in an advanced athlete. Now granted you can eat a huge meal like a McDonald's Combo meal mix it all up and it will get digested but it will interfere with feedings and the efficiency of the meal will be less and eventually lead to a lot of adipose tissue gain. There are reasons we eat Protein and Fat together and protein and carbs. Insulin. Eating fat and carbs are a death warrant to bb'ers when consumed together and lays adipose tissue down as easily as Home Depot lays down cheap carpet. I could write more especially on the types of proteins and their absorption-things like incomplete proteins etc. Anyhow. Just my 2 cents. We are all here to learn from each other but Dante's methods are backed by science and 3-4 years of online "University" studies with 100's reaping the benefits-so it is good advice and gospel for most ADVANCED lifters. Protein will serve you a dual role in body modification in that it is as important for body fat reduction as it is for muscular gains. In regards to body fat reduction, protein has a specific dynamic action on the metabolism which means that when you ingest protein, your metabolic rate is elevated higher and remains elevated longer than when you ingest either fats or carbohydrates. A high carb meal will only elevate your metabolism from 4 to 30 percent above normal. This small elevation will last only 2 to 5 hours. A high protein meal however will elevate your metabolism by up to 70 percent above normal and this effect can last as long as 10 to 12 hours." ------------- |
Posted By: Roy Bogue
Date Posted: 7/31/06 at 11:52am
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Whoa! ------------- Donate lately? |
Snider wrote:Posted By: Snider
Date Posted: 7/31/06 at 11:57am
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Day #1
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Posted By: Snider
Date Posted: 7/31/06 at 11:59am
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CUTTING DIET WITHOUT DAIRY Day #1
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Posted By: Snider
Date Posted: 7/31/06 at 12:03pm
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cutting diet without diary, RICE or BREAD Day #1
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Posted By: AlDargie
Date Posted: 7/31/06 at 12:16pm
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Wow, Chris you've given me some new ideas for protein variety. Thanks |
Posted By: Wayne Hill
Date Posted: 7/31/06 at 12:32pm
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There were some really flawed studies on protein consumption back in
the 50's that indicated that people couldn't metabolize more than X
grams per sitting (35, maybe?), but there are many, many more studies
that show that there is no particular limit to how much one can
handle. If you consume much more than you need, your body
metabolizes the excess like carbohydrates (i.e., treats it like
expensive bread). There should be no concern about the effects of
protein consumption on the kidneys for someone without kidney disease. If you want the straight scoop (so to speak) on protein consumption for athletes, do a PubMed search for work by Lemon, who is arguably the world's expert. He suggests numbers like 0.7 - 1 g/lb of bodyweight. -Wayne ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Brent Abbott
Date Posted: 8/01/06 at 7:15am
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Most of this year i have been low carbing it, meaning all i eat is protein and fat: eggs, meat, cheese. Been learning how to prepare pulled pork and just cooked my first corn beef roast -yum. Carbs and especially sugars are evil (IMHO) and ive got the blood tests to back it up. Ive used this type of diet since introduced to it in High School Wrestling in 1980 and have no ill effects. I have lots of energy when i practice and have started running after throwing sessions. Brought my weight down 40 this year and although its maddening having to re-time and balance my throws, ive lost no strength and won the SAAA Masters National (and Sheaf title - and i dont practice sheaf). I have my kidneys checked as my father just died due to complications of kidneys/dialysis/improper medication and no sign of issues with them or my liver. Huge benefits for lots of protein (and the associated fat) as long as you dont have carbs with it. And no evidence that it hurts anything (or anyone without a preexisting condition) This has got to make you think.
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Posted By: Tim Pinkerton
Date Posted: 8/01/06 at 10:25am
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Brent, You bring up a good point. These people cry, "Protein is bad on your kidneys!". What the hell do you think all of the extra fat you're carrying around is doing to you. I'm sick of people coming up with reasons to not change. Tim P.S. I found a sign for those type of people...
------------- "Big ain't Strong...Strong is Strong." Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174 |
Posted By: will barron
Date Posted: 8/01/06 at 10:36am
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I am laughing way too hard at that... |
Posted By: Snider
Date Posted: 8/01/06 at 12:34pm
LMAO 
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Posted By: MandyK
Date Posted: 8/01/06 at 7:23pm
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I can hardly be serious after that slimfast picture!! I can't compare to Snider's throughness but a general/simple rule of thumb is 1 gram per lb of bodyweight (for sedentary individual) and 2-3 grams per lb of bodyweight (for athletes)! ------------- Proudly sponsored by Fitmark Bags & Hydraulix. Take a look at the best pre-workout, LAUNCH @ http://hydraulix.refr.cc/X7F389H http://fitmarkbags.com/ |
Posted By: will barron
Date Posted: 8/02/06 at 12:56am
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In my opinion - those numbers are overkill unless you are a body builder training 3 hours everyday. eating all of it is the easy part. Try cooking all of it. even worse, trying buying all that meat. For the average thrower, that would be like 20 chicken breasts a day. gram per pound seems like the most reasonable...and that's still a pain in the ass. Practice better technique. |
Posted By: big MAC
Date Posted: 8/02/06 at 1:10am
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I'd say best would be a gram per pound protein, 3 grams per pound carbs (alot of good carbs obviously) and try keep fat below 50grams. You can't cut carbs, I used to be on a high protein diet and really, your body doesn't use all of it and you would be better served eating a decent amount of carbs for energy. ------------- |
Posted By: Tim Pinkerton
Date Posted: 8/02/06 at 2:03am
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As an athlete you need carbs. If you're just trying to look pretty you can go quite low but since we need to perform you have to have some energy. For the most part people/athletes take in way to many carbs (thereby eating less protein) and the carbs they do eat are crap. Oatmeal, fruit, yams, beans and veggies are all good. If you wanted to try to stay pretty while competing then ingest a helping of each of these foods in this order over the course of the day (or only consume them around the time you workout). Oatmeal w/fruit and some protein for breakfast, a yam with some protein for lunch, and a salad with the beans and some protein for supper. That's not even counting the quality snacks you can throw in between meals. Oh and for those fat people that take up the handicap space that my grandmother needs I've got a sign for them too...
------------- "Big ain't Strong...Strong is Strong." Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174 |
I call these people "Fatty Capped".
Posted By: Snider
Date Posted: 8/02/06 at 2:26am
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FYI, those diets listed are 3 different diets. Will, some of that is true but in the off-season I tend to BULK up. at the beginning of the thrower season I was 296. Now, I've been doing those diets listed above and am around 265-270. but, again I was a Body builder before I became a scottish athlete and I still have the mantality of a BB'r. guess that is why I can get better at throwing. All my movement are very strict and controlled. Other athletes always told me.. I look slow and fluided when I throw.. and I lack the explosive power needed for these games.. Hopefully, Ryan Vierra will unleash the beast inside me.. anyways, will you be in detroit this weekend? If so I will bring your neswpaper article there instead of MAine ------------- |
Posted By: Hapy
Date Posted: 8/02/06 at 4:55am
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Umm... wouldnt any of the rest of you starve on those diets that Snider
posted up? 2000 calories a day is not going to cut it for me. Am I missing something? From an article on Basal metabolism: ...According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates... ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: Snider
Date Posted: 8/02/06 at 6:07am
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Well if you read them and or understand those diets they are all CUTTING diets. these diets are for those FAT ASSES that just can't lose weight. As I stated I was 296 and went to these diets and lost 30 pounds. without losing strenght. I could post my off season diets and if you read my first post in my off season I take in 600grams of protein.. you wont stavre on that.. if so, u have some serious eating disorder ------------- |
Posted By: Hapy
Date Posted: 8/02/06 at 9:32am
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Ahh I see - so something like 75% of the maintenance diet, or 50% of the
building diet? It is interesting to see the scientific side of what I try to do more by feel than anything. Snider, Look forward to meeting and competing with you in Maine! ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: will barron
Date Posted: 8/02/06 at 10:05am
| 600 grams a day? you're a machine...thats alot of chewing. |
Posted By: Snider
Date Posted: 8/02/06 at 11:37am
and a alot of drinking of protein shakes.. sucks to me sometimes.. especially when I need to go potty  ------------- |
Posted By: Snider
Date Posted: 8/02/06 at 11:39am
Getting all excited about Maine.. never been there and heard nothing but good things about the games. :) I just hope there is a good pub around. am Flying in Friday early morning not sure where am staying as of yet. birchfield took care of that..if not I will snugle with WILL B :) ------------- |
Posted By: G-man
Date Posted: 8/02/06 at 7:47pm
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You guys think to much, just eat !! alot I need a bucket! ------------- http://cghighlander.blogspot.com/ |
Posted By: AlDargie
Date Posted: 8/03/06 at 5:54am
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Oh, I love to eat and that's really my problem. I was brought up in the clean-the-plate club.
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Posted By: Snider
Date Posted: 8/03/06 at 10:25am
I haven't heard that saying in years.. over 15 years.. wow.. thanks for the good memory ------------- |
Posted By: Brent Abbott
Date Posted: 8/08/06 at 12:36pm
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Will is right: we are all better served by just practicing, everything else is details and minor, unless its learning better technique. Ive seen it posted here a couple of times and dont believe the brainwashing. YOU DONT HAVE TO HAVE CARBS! Ive proved it to myself time and again. I dont know what my calorie intake is a day: eggs and bacon for breakfast, 3 hamburgers (double cheeseburgers) without bun for lunch, 3 grilled/marinated chicken thighs for dinner, with peanuts (moderation) and hot dogs and cheese sticks for snacks all day. Before i go throw when i get home i wolf down some bologna and leftover hamburger meat. There are some minor carbs in her but if gone days without any at all and as long as i got meat and fat (i dont emphasize fat, but it is a plus - Bacon is the candy-bar of meats!) Ive been throwing every other day and have plenty of energy and recover fine except for hammers - they sometimes take two days to recover from. Ive seen it in print several times: to build muscle all you need are protein and calories (and I would add stress and rest) it didnt say that calories had to come from carbs. |