How much protein can we absorb?
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How much protein can we absorb? - 7/3/2006 8:01:09 PM
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STexas Gregor
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I'm taking a protein supp before and after workouts that has 45g of protein for two scoops. So that's 45 + 10 (milk), 55g one hour before my workout. I workout for an 1 - 1.5 hours, then take another shake with water 30 - 45 minutes after. So that's 100g of protein in just 2.5 - 3.5 hours. Is there a point of diminishing returns as far as when I take my protein during the day? Or is it alright as long as I get the amount I need in sometime over the day? I'm doing this as a meal replacement for lunch, then take another shake before bed.
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RE: How much protein can we absorb? - 7/3/2006 10:17:21 PM
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STexas Gregor
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Yeah, I'm currently cutting. The protein powder I'm using now has no or little carbs, but I usually drink a gatorade during my workout, is that enough carbs? Or should I find a powder that has more carbs?
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/3/2006 10:23:44 PM
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danmirage
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quote:
I'm currently cutting...but I usually drink a gatorade during my workout
While cutting, unless you have the light headed low blood sugar trouble, keep those sugars to a minimum!
For cutting, thats mostly fine.
PWO notes for those cutting (not in the later stages!):
You need to be sure to account for these extra calories!
Otherwise this could amount to undesired weight!
30 min. before exercise
0.2 g/lb whey
Directly before exercise
5 g BCAAs or 15 g EAAs (When you use EAAs you can leave the pre-exercise whey out)
During workout (not during a serious cut!)
0.2g/lb carbs. You consume this spread over the entire exercise period.
Immediately following exercise
5 g BCAAs or 15 g EAAs
(When you can not use BCAAs/Essential Amino Acids, take 0.2 g/lb whey 30 min. pre workout, and 0.1 g/lb whey following. During exercise you use the same amount of carbs.)
_____________________________
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(in reply to STexas Gregor)
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RE: How much protein can we absorb? - 7/3/2006 10:51:42 PM
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STexas Gregor
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Damn, thanks a lot, that's one of the most helpful breakdowns I've seen yet.
As for the sugars, I get very little in my diet so I figured the gatorade wasn't too bad, the protein I use has 0g sugar, I get some sugars in bananas and other fruits I eat, but I figure those are natural sugars. Even then, not too many.
I'm not really familiar with the BCAA's or EAA's, I'll have to look those up.
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 10:40:07 AM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
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Alright, I used the FitDay.com calculator and imagined what a likely day of eating would be for me if I did 4 meals. This is about as close as I can get with my lifestyle, I work a job with irregular hours, but what I put into the calculator I would be able to do regardless of what hours I work. Then, when fall semester starts up this sort of diet would fit there too, changing the foods up of course.
Anyways, when I did this I got:
Protein: 44%
Carbs: 41%
Fat: 15%
Not within the extremes you mentioned, I couldn't seem to get the fat higher. Any suggestions? I can list the food I entered if that'd help. Thanks a lot.
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 11:03:26 AM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
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Hmm, I'll see how this turns out...
Today's Foods
Food Name
Servings
Serving Size
Cals
Fat
Carb
Prot
Egg, white only, cooked
cupwhiteQuantity not specified
49
0
1
10
Banana, raw
cup, NFScup, mashedcup, slicedoz yieldsslicesmall (6" to 6-7/8" long)extra small (less than 6" long)medium (7" to 7-7/8" long)extra large (9" or longer)large (8" to 8-7/8" long)linear inchQuantity not specified
109
1
28
1
Orange juice, NFS
cupfl ozQuantity not specified
141
0
34
2
Bread, whole wheat, 100%, toasted
large sliceregular sliceslice, crust not eatenthin sliceQuantity not specified
69
1
13
3
Roll, hoagie, submarine, toasted
large (11-1/2" long)medium (8" long)small (5-1/2" long)Quantity not specified
185
3
33
6
Turkey ham, sliced, extra lean, prepackaged or deli, luncheon meat
cup, piecescubic inchdeli slice (6-3/4 x 4-1/2 x 1/16)medium slice, prepackaged (approx 4-...thick slice, prepackaged (approx 4-1...thin slice, prepackaged (approx 4-1/...Quantity not specified
66
2
1
11
Ham, sliced, prepackaged or deli, luncheon meat
cup, piecescubic inchslice (4-1/4" sq) (0.75 oz)slice, NFSvery thin slice, shaved sliceQuantity not specified
68
4
1
8
Tomatoes, raw
cup, cherry tomatocup, chopped or slicedoz, raw, yieldsItalian tomatocherrylarge whole (3" dia)medium whole (2-3/5" dia)medium slice (1/4" thick)plum tomatosmall whole (2-2/5" dia)thick/large slice (1/2" thick)wedge (1/4 of medium tomato)thin/small sliceQuantity not specified
6
0
1
0
Lettuce, looseleaf, raw
leafcup shredded
10
0
2
1
Onions, mature, raw
cup, NFScup, choppedcup, slicedoz, raw, yieldslargelarge slice (1/4" thick)medium (2-1/2" dia)medium slice (1/8" thick)smallthin sliceringsQuantity not specified
7
0
2
0
Pepper, banana, raw
cupsmall (4" long)medium (4-1/2" long)large (5" long)
9
0
2
1
Mayonnaise, low-calorie or diet
cuptablespoonQuantity not specified
36
3
2
0
Gladiator Protein
ozlbgramkg
360
0
2
90
Milk, NFS
cupfl ozGuideline amount per fl oz of beverageGuideline amount per cup of hot cerealGuideline amount per cup of cold cerealQuantity not specified
124
5
12
8
Chicken, breast, with or without bone, roasted, skin eaten
cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after b...oz, with bone, raw (yield after cook...cubic inch, boneless, cookedbreast quarter (yield after cooking,...medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, b...medium breast (yield after cooking, ...small breast (yield after cooking, b...Quantity not specified
135
5
0
20
Potatoes, baked, flesh and skin, without salt
potato, (2-1/3" x 4-3/4")
220
0
51
5
Beans, green string, with onions, fat added in cooking
cupQuantity not specified
88
4
13
2
Gladiator Protein
ozlbgramkg
180
0
1
45
Milk, NFS
cupfl ozGuideline amount per fl oz of beverageGuideline amount per cup of hot cerealGuideline amount per cup of cold cerealQuantity not specified
124
5
12
8
Fruit-flavored thirst quencher beverage
cup (8 fl oz)fl ozQuantity not specified
60
0
15
0
Totals
2046
34
224
221
I aimed for a pretty solid breakfast, around 400 calories, then 3 hours later what basically boils down to a 6 inch Subway sandwich, 3 hours later my meal replacement, which is my protein shake before and after my workout, which is really a couple of half-sized meals about 1.5-2 hours apart from each other. Then dinner which is gonna be something like some chicken breast, vegetables. And then before bed is another protein shake.
I could probably get another small snack in somewhere during work, I do work at a grocery store afterall.
< Message edited by STexas Gregor -- 7/4/2006 11:05:33 AM >
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 11:24:49 AM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
Status: offline
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Hmm, guess I got confused. I thought the method of when to take whey/BCAA/EAA's earlier in the thread was for cutting. Does it have to be specifically whey?
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 11:47:45 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
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THe PWO is for preserving musce while training. Which is more critical when cutting.
But it is NOT a meal replacement.
.3 g whey protein for a 200 pounder would be 60 grams total and only 240 calories.
If you use BCAAs at a rate of 1/4 teaspoon per 35 pounds (.035 grams per pound) per serving...that is only 60 calories.
I meant to refer to, the powders as a replacement for a meal, which are predigested and do not speed your metabolism at all.
While food DOES speed the metabolism.
1/5 to 1/4 of the calories in a protein are required to process it!
1/10 the calories of Carbs are required to process it.
1/20th the calories of fats are required to process it.
For a processed food...powders, breads, etc...that is almost "0"
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to STexas Gregor)
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RE: How much protein can we absorb? - 7/4/2006 11:55:25 AM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
Status: offline
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Ahh, lol, I got ya now. So I'll put in another meal where I had considered the powders as a meal, but still keep them on as a way of maintaining muscle while still losing fat. lol, this stuff is worth it, but completely confusing at first. Life was a lot more simple when I was a kid and could eat anything. Thanks again
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 1:19:58 PM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
Status: offline
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lol, true, but like you said "(When you are not cutting)," that's the key. Thanks again. I can't even imagine how I'm going to work out good routines like this when I get to med school, if it's already tough now, but that's still a couple years off. I'll cross that bridge when I come to it.
(in reply to danmirage)
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RE: How much protein can we absorb? - 7/4/2006 1:29:16 PM
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STexas Gregor
Posts: 20
Joined: 6/18/2006
Status: offline
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lol, thanks. I'll probably be holding you to that, but I'm sure I'll be on here with plenty more questions till then. Anyways, just got done working out, now I gotta get read for work :-\, thanks again for all the help
(in reply to danmirage)
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