How Much Protein Should You Have a Day?

[madman]

How Much Protein Should You Have a Day to Avoid Sarcopenia (Muscle Loss)

Listen to protein expert, Prof Stuart Phillips, explain how much protein we all need to eat to avoid muscle loss as we age + busting protein myths like...

www.biohackerslab.com

Introducing Professor Stuart Phillips, a Tier 1 Canada Research Chair in Skeletal Muscle Health at McMaster University. He is a Professor in Kinesiology, an Adjunct Professor in the School of Medicine, and a fellow of both the American College of Sports Medicine (ACSM) and the American College of Nutrition (CAN).




Dietary protein explained. There are 20 amino acids that make up dietary protein, nine of these are essential for us to get through our diet as we can’t make these ourselves. Because all the tissues in our body are broken down and regenerated on a daily basis – this is called protein turnover – protein is one of the only macronutrients that we have a daily need for. Professor Phillips gives us a great analogy to explain this process. The other two macronutrients are fats (which we also need to eat) and carbohydrates (which we can get away with not having).

 

[Nelson Vergel]

How much protein do you need to gain muscle?

What if you want to gain muscle? Wilson & Wilson (2006) conducted an extensive review of the literature on protein intake and nitrogen balance. That review suggests that a protein intake beyond 25 percent of what is necessary to achieve a nitrogen balance of zero would have no effect on muscle...

www.excelmale.com

 

[Nelson Vergel]

Whey Powder

I wanted to ask for feedback from others who use Whey protein in conjunction with their workouts: I have been using GNC Wheybolic Extreme for a few years. I have no reason to look elsewhere other than the fact it cost up to $2.40 for a two-scoop serving. I've always used GNC because of they...

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Egg White Protein vs Whey Protein

Trying an experiment after I ran in to a fitness trainer that recommends, and uses, egg white protein instead of whey protein and he see the same results personally and for his customers. So, I thought to try it...a little bit cheaper, but not much. I was taking - each morning after working...

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Whey and egg protein alternative

avid lifter and fitness guy here. I have developed some problems that the doc think may be related to my diet. I have been eating a bodybuilder diet for the last 18 years, with a lot of my protein consumption revolving around whey protein and eggs. I am going to try to eliminate these from my...

www.excelmale.com

 

[Nelson Vergel]

How much protein do you need to maximize gains in muscle mass and strength ?

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults Morton RW, Murphy KT, McKellar SR, et al British Journal of Sports Medicine 2018;52:376-384. Abstract Objective We...

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The Best and Worst Whey Protein Powders

I thought this was a good youtube video on whey protein. Let me know what you think. Published on Jan 6, 2016 So I have been reading a lot about whey protein lately. It's a staple in my diet and I'm sure for most of you, so why not know the most you can about what you're consuming? I found some...

www.excelmale.com

 

[Nelson Vergel]

ExcelMale.com Meal Plan | Testosterone Wisdom

ExcelMale.com Maintenance Meal Plan Monday -7am: 2 scrambled eggs, 2 oz of smoked salmon, 1/2 avocado, 1 small serving of berries. -11am: Kale Salad w/ 5 oz of shaved turkey or chicken breast, w/ avocado, almonds and EVOO/mustard vinaigrette (substitute any lean meat or fish as well as any...

www.testosteronewisdom.com

 

[Nelson Vergel]

International Society of Sports Nutrition Position Stand: protein and exercise.

Here is a copy of the International Society of Sports Nutrition Position Stand: protein and exercise. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD...

www.excelmale.com

 

[Deleted member 43589]

I just listened to the pod cast I posted and Dr. Schoenfeld discussed protein needs and how much you can take in. He said the following. "it’s important to note that from a nutritional standpoint the term “absorption” refers to the passage of nutrients from the gut into circulation – and in this context, there is virtually no limit to protein absorption." Then he went on to say, "the more relevant question here is whether there’s in an upper limit to how much protein your body can use for muscle-building purposes. This question is a lot more complex and an evidence-based answer requires a good deal of extrapolation based on the limitations of current research." He went on to explain that the amount of protein you can use greatly depends on the content of the meal. The more fat, the slower the protein absorption. So whey isolate might digest and absorb in a matter of 1.5 hours and a steak, with fat may take 7 hours.

"While certainly a threshold exists beyond which protein will be oxidized for energy rather than used for tissue-building purposes, the amount appears to be well above the often cited 20-30 gram limit provided that nutrients are obtained from whole-food based mixed meals. Given that the anabolic effect of a protein-rich meal lasts approximately 5-6 hours (8), a good rule-of-thumb for maximizing muscle growth would is to consume a minimum of 3-4 evenly distributed daily meals containing at least 30 grams of a high quality protein. Within these boundaries, it probably doesn’t matter how you allocate the rest of your protein consumption on a per-meal basis – just make sure you take in close to a gram per pound of body weight per day." Schoenfeld also added a caveat that anabolic steroids and training level may be a big factor but we have no research to show this. So it is highly possible that some pro bodybuilders who are taking in 3g/lb are able to use this amount for tissue building purposes and not oxidize it for energy.

 

[Nelson Vergel]

Protein and testosterone