limit on protein absorption

Some people believe that your body cannot absorb more than 20-40 grams of protein in a sitting, whereas others believe the limit is high enough that you don't need to worry about it.  I'm curious what people believe and why.

i stick with anywhere between 20-30 with each meal.  Before bed...milk 18 grams and whey 30 grams.

I generally stick with that too... but occasionally I'll have, say, a big steak for dinner.  This will have over a hundred grams of protein, but I want to know how much of that I can count.

over a hundred grams of protein

 
?

To train or not to train; to train is the answer - because if you aim for nothing, you'll hit it everytime.

I highly doubt that the piece of steak you eat contains 100 grms of protein. a 4oz steak has around 20-30 grms of protein. You would consuming roughly 1lb of beef. WTF are you an attraction from Jurassic Park or something????

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You've never had a 16 oz. porterhouse?

One pound of pure pleasure... Though not the greatest thing for the cutting diet.

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I LOVE steaks and eating a 16oz is a common thing when I am bulking.
Hmmm steak with patatoes !

As for the subject, I usually stick with 40 grams MAX per meal...usually.

Everyone is entitled to be stupid, but some abuse the privilege.

I had a 1.3 pound porterhouse last night... over 100 grams of protein.

Now, like I said, I generally go for 20-40 g per meal, and even when I have something like a giant steak, I'll still eat again 3 hours later.  I'm just curious for general reference what the upper limit is, so if I have a 1.3 pound steak, I know how much of that will actually count towards my daily goal.

I also think this is a generally important question, since lots of MRPs and protein powders have over 40 or over 50 grams of protein per serving.

It depends what kind of protein it is. If you drink 40g of whey, then I can bet you your body does NOT use the whole 40g because whey is fast absorbing protein. That's way it's best to drink it post-work out.

But, 40g of beef is going to digest much, much slower, and I can't bet your body is going to get all 40g. Actually, beef digests so slow, that you can actually have pieces in your intestines for years!

So eating 100g of beef in one meal, I bet your body will eventualy use all 100g of that protein within 24 hours or so. Now drink 100g of whey protein and I bet you'll be blowing it out your ass with the next 24 seconds.

If you drink 40g of whey, then I can bet you your body does NOT use the whole 40g because whey is fast absorbing protein.

So with fast-absorbing protein, it's a mistake to take in more than, say, 30g at once?

Hm.  I use MRPs rather than regular protein shakes... Is it a waste for me to use a whole MRP (42g of whey concentrate) post-workout?  Should I just use half of it, then half in an hour?

So with fast-absorbing protein, it's a mistake to take in more than, say, 30g at once?

Hm. I use MRPs rather than regular protein shakes... Is it a waste for me to use a whole MRP (42g of whey concentrate) post-workout? Should I just use half of it, then half in an hour?

Yes and no. Remember your body can use it faster than, say chicken, because you don't have to digest it much at all. The whole idea is to take it when you need it fast. So post-workout is the best time to take it. This is when you need it fast and your body is most likely to use most of it. So no, it's not really a waste. But just don't down it in one big gulp. Take about 15-20 mintues to drink it.

Also I believe that first thing in the morning is also a good time to take whey since you starved your body for the past 8 hours. You muscles need it fast then also. But again, sip it over 15 mintues. When I say "first thing" in the morning, I mean roll out of bed and make it right away. I usually wake up and make a shake, take my vitamins and EFA's, and read this forum for about 15 mintues while I drink it.

I have been told that its not good to go over 60g of protein every meal.  Its ok to go over when you want to treat your self to a nice big steak.  But i personally take in between 40-60g per meal.  Just make sure you drink plenty of water it is hard on the kidnies.
 
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Will obviously depend on what your own personal requirements are. Your requirements will differ from mine because I'm probably half your size for example...  As said above, at certain times (like pwo) the body 'needs' more protein so that would be an optimal time to get more protein in because the body has a 'higher demand' for the time-being.

Another thing that will make a difference is the BV of the protein..that's something to consider as it can lead to poor digestion if the BV is low..of the protein.

To be honest, it doesn't make sense if one says the body has a certain limit to the amount of protein it can absorb in one sitting.  If there actually was a limit to what the body can absorb and digest then we'd be excreted pieces of meat and obese people would be able to eat as much as they as the excess would just pass right through them...

And as for the kidney damage.  I believe the studies on a high-protein diet producing negative effects were based on people that already had pre-existing kidney problems.  So it created a further strain on them. I don't think they have any reputable tests proving this...if anyone has any can you please link them so we can have a read

HOW MUCH PROTEIN DO YOU REALLY NEED? A team of researchers from Kent State University, Ohio, and McMaster University, Ontario, led by Dr. Peter Lemon studied a group of 12 male subjects during two months of resistance training. They found that a protein intake of 81 grams per day (0.99g per kg of bodyweight for a 180 lb male) resulted in a negative nitrogen balance. Nitrogen balance is a measure of protein metabolism. A negative nitrogen balance indicates that the protein needs of the body are not being met and protein is being scavanged from tissue elsewhere in the body to maintain essential body functions. This may lead to reduced gains in muscle mass and strength. Can you eat too much protein? This group also found that protein intakes above 2.62 grams per kg of bodyweight (214 grams for a 180lb male) provided no additional benefit in terms of nitrogen balance and increased the risk of renal overload and dehydration. Long term studies of large groups show that a high protein/low carbohydrate diet increases the risk of kidney stones and bone loss. These findings were substantiated by a University of Texas study of 10 volunteers on a high protein/low carbohydrte diet for two weeks. Blood uric acid levels (uric acid is a major cause of kidney stones) rose 90% and urinary levels of citrate (which inhibits kidney stone formation) dropped 25%. And finally, any extra protein Calories (beyond what you are expending per day) are stored as fat, not muscle.
Protein is essential for endurance athletes as well as to aid muscle development. As far back as 1983, scientists demonstrated that two hours of exercise can drain the body of essential protein stores. Based on their findings, Dr. Lemon makes the following recommendations for protein intake for strength and endurance athletes:

• Strength - 1.6-1.7 grams of dietary protein per kg of bodyweight
  
• Endurance - 1.2-1.4 grams of dietary protein per kg of bodyweight

The average 70 kg (154 pound) cyclist will need from 80 to 100 grams of protein per day. And for those at the elite level, the requirement may be as high as 1.7 grams of protein per kgm (120 grams for the ideal 70 kg rider). And as active athletes consume more daily Calories, a balanced diet without supplements will meet these increased needs. A literature review failed to find any support for protein supplements (assuming a balnaced daily diet with the normal distribution of protein intake) compared to a pure carbohydrates diet alone. In fact there is the potential for a DECREASE in overall performance from the appetite suppressing effects of a high protein diet which results in a decrease in carbohydrate intake and diminished pre event muscle glycogen stores.


Reference : http://www.cptips.com/protein.htm

Everyone is entitled to be stupid, but some abuse the privilege.

Good Info!

I personally don't agree with certain points made in that article.  And the testing seems to be faulty or incomplete.

I agree with the article. But I don't see how it relates to the original topic of some people believing that your body cannot absorb more than 20-40 g in a sitting.

ORIGINAL: youngitalianbabe

I personally don't agree with certain points made in that article.  And the testing seems to be faulty or incomplete.

 
Well do you want to provide us with any information to back your claims?  How is the testing faulty?  What points do you not agree with?

I was wondering about Protein bars? Would these be a good substitute for Cranola bars? Also how many protein bars if you have them should you eat in a day? Considering the fact I have about 2-3 shakes a day.

3 shakes a day ... AND protein bars? I wouldn't do that to my body. Focus on whole, unprocessed foods. It'll do you body good. Personally, I never have bars ... and maybe one shake per day

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ORIGINAL: youngitalianbabe

I personally don't agree with certain points made in that article.  And the testing seems to be faulty or incomplete.

 agreed, and it also doesnt steem from the point of view from someone in the bodybuilding or fitness field, but rather a endurance athletes (which focus's on carb consumtion over all else)

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With respect to the initial question about maximum protein per meal ... sure, there's a limit. It won't be some fixed number of grams though. Depending the amount of lean mass that you're carrying, your particular metabolism, your exercise style, fluid intake, etc. the amount of protein that your body can efficiently process will vary widely. The only way to realistically know is to smartly experiment with your body, incrementally adjusting your self prescribed dosage.
 
Of course, the same holds true for other macronutrients as well.

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Before u sleep have alot of protien because ur body in 8 hours is going to need lots of protien, i hve 4 eggwhites = 26 grm , Masive Bulk protien = 55 carbs, 28 prot, milk possibly 14 grm protien, so every 3 hours u need to eat proteins, 26 + 14 + 28 = 68, 68 divde by 3 is 22 grams, good enoguh as u are sleepin. If this makes sence. But from pros i heard that 30 is the best in 'protein shake' cause thats why every serving is aprox 30 grams

Saleh_hbk said: Before u sleep have alot of protien because ur body in 8 hours is going to need lots of protien.

Not true ... sorry.

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Can you reference ANY authoritative source(s) who might recommend consuming three meals worth of protein before one's sleep?
 

i always eat a massive dish of pasta with tuna or chicken literally swimming in gravy.

You do this before going to bed?!

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Your approach is certainly unique. I'm not familiar with anyone else in fitness circles who recommends eating after that fashion. For what length of time have you been employing this practice? What kind of results have you seen?
 
By the way, I wasn't suggesting that the internet be your primary source for authority on the subject of protein assimulation (or any other fitness related topic).

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4.Protein is digested relatively quickly
 

 
Casein protein isn't, which is why it's the most effective protein to consume before going to bed.
 
 

... and unlike carbs which can store in the liver as glycogen

... or as muscle glycogen, depending on the nutrient source.
 
Tissue repair happens whenever the body senses relief from stress. If I've exercised responsibly, then consumed my post-workout nutrition, my body recovery process has already begun -- it doesn't wait until I'm prone and under the covers with eyes closed. Extended sleep is, of course, a significant and necessary element in quality tissue repair.
 
What is your experience level (in terms of years in a regular exercise program, not just this last short stint?) as a weightlifter, twistedlink? BTW, congratulations on your gains.

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That's great! Keep pumpin' the iron & keep eating to support the growth.
A N D   S T A Y   M O T I V A T E D 

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