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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: boonstack on January 12, 2009, 10:59:23 AM
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should be read by all who think "more protein = more muscle" philosophy
The Protein Prejudice
by John M Berardi
I was in the lab the other day, playing researcher, when an aggressive andself-assured undergraduate student burst in through an unlocked door.
"Excuse me. Is there anyone around that I can speak to about protein?"
Apparently, since the sign outside our door reads "University of Western Ontario, Exercise Nutrition Laboratory," it's clear to everyone that there's an exercise and nutrition help desk inside that's dedicated to dropping everything at a moment's notice to answer any and all questions.
"I guess that's me," I sheepishly replied, afraid of what was about to come. "What is it about protein that you want to know?"
"My question is this: Why do all the magazines say that athletes need more protein when it's clear that they don't."
Deepbreath
Rather than debating my precocious friend, I just scratched out "T-mag.com" on a piece of scrap paper and sent him on his merry way. You see, I've long ago given up on the notion that I can somehow change the world's false dietary perceptions one person at a time. When placed in such a position, I try not to launch into a full-blown nutritional diatribe highlighting the fact that arrogance and ignorance should not be combined in the same meal. Or is that protein and carbs? I can never remember.
Instead, I usually try to remind myself that each of us, somewhere along the way, has asked the most famous protein question: "How much protein do athletes need?" And eventually, despite our original protein prejudice, we usually learn that athletes probably should eat more protein than their sedentary counterparts.
Unfortunately though, many simply assume that since Dr Lemon said so, they should just go ahead and consume between 1.6-2.0 grams of protein per kg of body mass and be done with it. After fixing their dietary protein intake in this manner, these individuals usually forget all about protein intake. Well, more correctly, they usually forget about protein intake until, that is, it's time to chastise those uninformed simpletons who eat less protein or it's time to taunt those amino acid wastrels who eat more. But can fixing our dietary protein intake be as simple as so many presume?
Personally, I think not. And that's what this article's all about figuring out the difference between protein need and optimal protein intake. After all, in this article I'm going to convince you that athletes might actually need less protein than sedentary individuals. That's right, I said less! In addition, I'll persuade you that even if athletes do actually need less protein than sedentary individuals, they should still eat more protein a lot more.
Need Vs. Optimization
Let's take a moment to examine the most common protein question discussed above How much protein does an athlete need?
When someone asks this question they're usually trying to figure out how much protein the athlete in question should eat to optimize body composition and performance. But the question, "How much protein does an athlete need?" is a very different one from "How much protein should an athlete consume to improve body composition and athletic performance?" So it's important to distinguish between what someone needs and what's optimal.
In the research world, the word need is in no way associated with optimization. Instead it's defined as the minimum amount necessary in order to prevent deficiency. Therefore, in asking how much protein an athlete needs, you're asking the question "What's the minimum amount of protein an athlete can get away with to prevent wasting and eventual death?"
Since most athletes have access to and usually consume enough protein to stave off death, the common protein question about how much protein an athlete needs is a bad one. This question doesn't address the issue of real importance, the one that addresses what an athlete should consume to improve performance and body composition?
Do Athletes Need More Protein?
While it's obvious that the protein need question is an academic one, I want to address it here because the answer may shock you.
Before we talk about specific numbers, I need to give you a little background on how to measure protein needs. Measuring protein needs in different populations is usually accomplished by the nitrogen balance technique. This technique involves measuring the amount of nitrogen ingested (in protein sources), as well as measuring or estimating the amount of nitrogen excreted in the urine, sweat, and feces.
If the amount of nitrogen going into the body is greater than the amount of nitrogen leaving the body, it's said that the person is in positive nitrogen status. It's then assumed that the surplus protein retained in the body has been used to build up body tissues.
If the amount of nitrogen coming in is equivalent to the nitrogen going out, it's said that the person is in nitrogen balance. It's then assumed that the person is eating just enough protein to prevent deficiency but not enough to build additional tissue.
If the amount of nitrogen going into the body is less than the amount of nitrogen leaving the body, it's said that the person is in negative nitrogen status. It's then assumed that the person is protein deficient and in time they will begin to break down muscle tissue and, eventually, organ mass to provide for their basic amino-acid needs.
It's therefore important to recognize that most protein-need studies look for the protein intakes at which people are in nitrogen balance, or just enough to prevent them from being deficient.
From these nitrogen-balance experiments, it's been recommended that untrained individuals consume 0.8g of protein per kg of body mass to meet their need. Again, this is the amount of protein needed to keep them in balance while staving off the dreaded negative protein status (which can lead to protein malnutrition, muscle and organ wasting, and eventual death).
With respect to athletic needs, the work of Lemon, Tarnopolsky and colleagues has given some indication that athletes do require more protein (Lemon et al 1981, Tarnopolsky et al 1988, Tarmonpolsky et al 1992, Lemon et al 1997). This classic research indicates that during intensive training, strength and endurance athletes may need somewhere between 1.4 - 2.0 g of protein per kg of body mass to maintain nitrogen balance.
But what about all the athletes and weightlifters out there that consume fewer protein grams than the recommended 1.4 - 2.0 g of protein per kg of body mass? If they really needed those 1.4 - 2.0g/kg, wouldn't they be wasting away and dying? Since they're not, they must not need all that protein. What's the deal?
As Rennie and colleagues have pointed out, there are several problems when trying to apply the Lemon and Tarnoposky data to habitual exercisers. First, the studies by Lemon and Tarnopolsky were done on athletes undergoing new training programs. While they were recreationally active before the study began, the training stimulus (strength training in some studies, endurance training in others) was novel, most likely causing a short-term increase in protein need, an increase that would not persist in the long-term (Rennie et al 1999, 2000). In other words, Rennie argues that while a new exercise program (whether strength or endurance exercise) may increase protein need acutely, chronic exercise probably doesn't increase protein need at all.
Now before you start hatin' on Rennie, it's important to understand that this guy is a protein research legend. Type his name into Medline and you'll get a couple hundred protein-related research publications. Beyond his excellent reputation, his ideas do have both theoretical and research support. Specifically, the research of Butterfield and Calloway suggests that athletes may actually need less protein due to an increase in protein efficiency that may accompany chronic training (Butterfield and Calloway 1984). What this means is that athletes may actually get more efficient in their protein use (i.e. increased anabolic efficiency) and therefore may need less protein than the 0.8g/kg required for sedentary individuals!
Is this Rennie guy crazy? Probably not! Then why do his comments fly in the face of what athletes and weightlifters know; namely that a higher-protein diet helps pack on muscle mass and helps promote a favorable body composition? Well, actually, they don't! If you think so, you haven't taken a lesson from our earlier discussion. Namely, you're still confusing need with optimization.
An athlete may need less protein to stay alive but he/she should consume more protein to optimize performance and body composition. Therefore, when I'm asked how much protein an athlete needs, my best response is that it doesn't matter! Asking "How much protein does an athlete need?" is much like asking the question "How much does a student need to study for an exam?" Since a student only needs to pass their exam to remain a student, the proper answer would be "however much it takes to score a 60%." However, very few students want to earn only a 60%. Therefore the best question would be "How much does a student need to study to get an A on their exam?"
Optimization of Protein Intake
In the above section, I've indicated that athletes may actually need fewer protein grams per day than the typical sedentary dose of 0.8g/kg. Actually, the Butterfield study suggests an exact number: 0.65g/kg.
In calculating the exact amount of protein they might recommend to maintain nitrogen balance, a 200lb athlete who trains consistently would find that they only need a measly 59g of protein to prevent nitrogen losses and protein malnutrition.
So, for those of you who staunchly believe that you're only required to eat enough protein to meet your needs,go right ahead and reduce your protein intake from 2.0g/kg to 0.65g/kg. In the meantime, I'll be encouraging everyone else to actually increase his or her protein intake beyond the current 2.0g/kg recommendation.
If this recommendation seems excessive, it's because you have a narrow view of how protein fits into one's dietary strategy. You're looking at protein in the same narrow way that people used to look at vitamin C; essential at a specific dose but conferring no additional benefits with a higher intake.
With vitamin C, we all know it's important to consume enough of it (at least 10mg/day) to prevent scurvy. However, it's also commonly known there are a host of health benefits associated with much higher doses (200mg/day or more) including a reduced risk of cancer, increased HDL cholesterol, reduced risk of coronary artery disease, and a reduced duration of cold episodes and severity of symptoms.
Like vitamin C, instead of thinking of protein as a macronutrient that provides no benefit beyond preventing protein deficiency, we need to recognize the benefits of eating protein (at any dose).
Increased Thermic Effect of Feeding While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is roughly double that of carbohydrates and fat. Therefore, eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during overfeeding.
Increased Glucagon Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding.
Increased IGF-1 Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that's related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting.
Reduction in Cardiovascular Risk Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations.
Improved Weight-Loss Profile Brand spankin' new research by Layman and colleagues has demonstrated that reducing the carbohydrate ratio from 3.5 - 1 to 1.4 - 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management (Layman et al 2003 If you're at all interested in protein intake, you've gotta go read the January and February issues of the Journal of Nutrition. Layman has three interesting articles in the two journals).
Increased Protein Turnover As I've discussed before in my article, "Precision Nutrition For 2002 And Beyond," all tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place.
Increased Nitrogen Status Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body's anabolic efficiency, the growth process may be accelerated.
Increased Provision of Auxiliary Nutrients Although the benefits mentioned above have related specifically to protein and amino acids, it's important to recognize that we don't just eat protein and amino acids we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. This illustrates the need to get most of your protein from food, rather than supplements alone.
Looking over this list of benefits, isn't it clear that getting lots of protein would be advantageous to anyone's training goals? Since a high protein diet can lead to a better health profile, an increased metabolism, improved body composition, and an improved training response, why would anyone ever try to limit their protein intake to the bare minimum necessary to stave off malnutrition?
It seems to me that whether someone's on a hypoenergetic diet or a hyperenergetic diet, the one macronutrient they would want to be sure to overeat would be protein. Instead, their protein prejudice often leads most trainees to look for what they consider the bare minimum of protein, and then overeat carbohydrates and fats instead. That's a big performance and body composition mistake.
I have yet to meet a healthy man or woman that couldn't use more protein in his or her diet. It's high time we drop our prejudiced attitude toward protein and start giving it the respect it deserves.
Now get outta my lab I've got work to do and you've gotta go eat some protein.
John M Berardi is a scientist and PhD candidate in the area of Exercise and Nutritional Biochemistry at the University of Western Ontario, Canada. His company "Science Link: Translating Research into Results" specializes in providing integrated training, nutritional, and supplementation programs for high-level strength and endurance athletes. For more information about our team or our services, please visit JohnBerardi.com
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I take in 4 to 5 grams per pound of bodyweight.
As long as I get 800-900 grams, I'm a happy guy. Anything less is completely unacceptable.
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boonstack did you even read the entire article ?
did you miss what berardi says are the benefits of OVER EATING protein are ?
Increased Thermic Effect of Feeding
Increased Glucagon
Increased IGF-1
Reduction in Cardiovascular Risk
Improved Weight-Loss Profile
Increased Protein Turnover
Increased Nitrogen Status
Increased Provision of Auxiliary Nutrients
he says, yes, more protein is always better.
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boonstack did you even read the entire article ?
did you miss what berardi says are the benefits of OVER EATING protein are ?
Increased Thermic Effect of Feeding
Increased Glucagon
Increased IGF-1
Reduction in Cardiovascular Risk
Improved Weight-Loss Profile
Increased Protein Turnover
Increased Nitrogen Status
Increased Provision of Auxiliary Nutrients
he says, yes, more protein is always better.
You sound kinda like that c dizzle guy who was trying to convince us all to eat ungodly amounts of protein no matter what. and YES, consuming a hell of a lot more protein then you can ever use will make you fatter.
That being said simply experiment with different amounts until you find the amount your body needs to grow with minimal fat gain. Don't eat the minimum of course, but don't go way overboard either.
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i never was a believer in high intake of protein.
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sum it up, I'm not going to read the whole thing ::)
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boonstack did you even read the entire article ?
did you miss what berardi says are the benefits of OVER EATING protein are ?
Increased Thermic Effect of Feeding
Increased Glucagon
Increased IGF-1
Reduction in Cardiovascular Risk
Improved Weight-Loss Profile
Increased Protein Turnover
Increased Nitrogen Status
Increased Provision of Auxiliary Nutrients
he says, yes, more protein is always better.
You sound kinda like that c dizzle guy who was trying to convince us all to eat ungodly amounts of protein no matter what. and YES, consuming a hell of a lot more protein then you can ever use will make you fatter.
That being said simply experiment with different amounts until you find the amount your body needs to grow with minimal fat gain. Don't eat the minimum of course, but don't go way overboard either.
that is because he is the "candizzle guy"
just like all protein companies he is also a protein pusher
remember to use his code when you buy extra protein if you run out :D
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In the research world, the word need is in no way associated with optimization. Instead it's defined as the minimum amount necessary in order to prevent deficiency. Therefore, in asking how much protein an athlete needs, you're asking the question "What's the minimum amount of protein an athlete can get away with to prevent wasting and eventual death?"
From these nitrogen-balance experiments, it's been recommended that untrained individuals consume 0.8g of protein per kg of body mass to meet their need. Again, this is the amount of protein needed to keep them in balance while staving off the dreaded negative protein status (which can lead to protein malnutrition, muscle and organ wasting, and eventual death).
And that's what this article's all about figuring out the difference between protein need and optimal protein intake. After all, in this article I'm going to convince you that athletes might actually need less protein than sedentary individuals. That's right, I said less! In addition, I'll persuade you that even if athletes do actually need less protein than sedentary individuals, they should still eat more protein a lot more.
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that is because he is the "candizzle guy"
just like all protein companies he is also a protein pusher
remember to use his code when you buy extra protein if you run out :D
Lol, I seriously didn't know that, guess I need to pay attention more. I already have my own code actually for TP and love their products, however I still eat protein in reasonable amounts which are high, but not ungodly high like I've seen many people eat.
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You sound kinda like that c dizzle guy who was trying to convince us all to eat ungodly amounts of protein no matter what. and YES, consuming a hell of a lot more protein then you can ever use will make you fatter.
That being said simply experiment with different amounts until you find the amount your body needs to grow with minimal fat gain. Don't eat the minimum of course, but don't go way overboard either.
im trying to convince you of something?
no
im just trying to make the message of this article that was posted be clear to those who want to read it. as the original poster said it was arging against eating protein, but its actually quite the opposite.
I have yet to meet a healthy man or woman that couldn't use more protein in his or her diet. It's high time we drop our prejudiced attitude toward protein and start giving it the respect it deserves.
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Lol, I seriously didn't know that, guess I need to pay attention more. I already have my own code actually for TP and love their products, however I still eat protein in reasonable amounts which are high, but not ungodly high like I've seen many people eat.
do you get 600 grams everyday like candizzle? :D
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do you get 600 grams everyday like candizzle? :D
i eat 600 grams of protein per day ? :o
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do you get 600 grams everyday like candizzle? :D
Nope, usually between 300-400 MAX. I actually double my portions of Chicken breast, etc for a period of time and got my intake at one time at almost 650-700 range. I just gained a bigger waist. Hey maybe it works for some, but for me it just added more fat.
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Nope, usually between 300-400 MAX. I actually double my portions of Chicken breast, etc for a period of time and got my intake at one time at almost 650-700 range. I just gained a bigger waist. Hey maybe it works for some, but for me it just added more fat.
300-400 is still alot :o
I get 150 max, usually just a bit more than 100, 1 gram per KG
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300-400 is still alot :o
I get 150 max, usually just a bit more than 100, 1 gram per KG
did you even read the above article ?
In the above section, I've indicated that athletes may actually need fewer protein grams per day than the typical sedentary dose of 0.8g/kg. Actually, the Butterfield study suggests an exact number: 0.65g/kg.
In calculating the exact amount of protein they might recommend to maintain nitrogen balance, a 200lb athlete who trains consistently would find that they only need a measly 59g of protein to prevent nitrogen losses and protein malnutrition.
So, for those of you who staunchly believe that you're only required to eat enough protein to meet your needs,go right ahead and reduce your protein intake from 2.0g/kg to 0.65g/kg. In the meantime, I'll be encouraging everyone else to actually increase his or her protein intake beyond the current 2.0g/kg recommendation.
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i eat 600 grams of protein per day ? :o
550? ;D
tell us, how much do you consume?
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did you even read the above article ?
sum it up, I'm not going to read the whole thing ::)
LOL ;D
is it worth reading? if it is, I will
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here you go, its all summed up for you
In the above section, I've indicated that athletes may actually need fewer protein grams per day than the typical sedentary dose of 0.8g/kg. Actually, the Butterfield study suggests an exact number: 0.65g/kg.
In calculating the exact amount of protein they might recommend to maintain nitrogen balance, a 200lb athlete who trains consistently would find that they only need a measly 59g of protein to prevent nitrogen losses and protein malnutrition.
So, for those of you who staunchly believe that you're only required to eat enough protein to meet your needs,go right ahead and reduce your protein intake from 2.0g/kg to 0.65g/kg. In the meantime, I'll be encouraging everyone else to actually increase his or her protein intake beyond the current 2.0g/kg recommendation.
and the reasons why over consuming protein is good, according to berardi
Increased Thermic Effect of Feeding —
Increased Glucagon —
Increased IGF-1 —
Reduction in Cardiovascular Risk —
Improved Weight-Loss Profile —
Increased Protein Turnover —
Increased Nitrogen Status —
Increased Provision of Auxiliary Nutrients —
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here you go, its all summed up for you
In the above section, I've indicated that athletes may actually need fewer protein grams per day than the typical sedentary dose of 0.8g/kg. Actually, the Butterfield study suggests an exact number: 0.65g/kg.
In calculating the exact amount of protein they might recommend to maintain nitrogen balance, a 200lb athlete who trains consistently would find that they only need a measly 59g of protein to prevent nitrogen losses and protein malnutrition.
So, for those of you who staunchly believe that you're only required to eat enough protein to meet your needs,go right ahead and reduce your protein intake from 2.0g/kg to 0.65g/kg. In the meantime, I'll be encouraging everyone else to actually increase his or her protein intake beyond the current 2.0g/kg recommendation.
so he says...... 1 gram per pound is optimal?
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so he says...... 1 gram per pound is optimal?
In the meantime, I'll be encouraging everyone else to actually increase his or her protein intake beyond the current 2.0g/kg recommendation.
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optimal protein intake
by layne norton
http://www.sportsnutritionsociety.org/conference_presentations/ISSNConference_200806_Layne.pdf
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http://www.nutritionandmetabolism.com/content/3/1/9
high protein intake increases protein synthesis by increasing systemic amino acid availability [21], which is a potent stimulus of muscle protein synthesis [22].
21. Motil KJ, Matthews DE, Bier DM, Burke JF, Munro HN, Young VR: Whole-body leucine and lysine metabolism: response to dietary protein intake in young men.
Am J Physiol 1981, 240:E712-E721.
22. Paddon-Jones D, Sheffield-Moore M, Zhang XJ, Volpi E, Wolf SE, Aarsland A, Ferrando AA, Wolfe RR: Amino acid ingestion improves muscle protein synthesis in the young and elderly.
Am J Physiol Endocrinol Metab 2004, 286:E321-E328.
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so he says...... 1 gram per pound is optimal?
Paraphrasing is not your fortι.
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300-400 is still alot :o
I get 150 max, usually just a bit more than 100, 1 gram per KG
I can and have gotten away with eating that amount too as long as I bumped my carbs and fat up. I actually eat noticeably less protein when I'm trying to add muscle than when I'm dieting down. I've always felt fat and especially carbs are more important overall to adding muscle than simply consuming more protein.
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that's a lot of motha fuckin protein :o >:(
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I can and have gotten away with eating that amount too as long as I bumped my carbs and fat up. I actually eat noticeably less protein when I'm trying to add muscle than when I'm dieting down. I've always felt fat and especially carbs are more important overall to adding muscle than simply consuming more protein.
you should drop protein when trying to add muscle, liquid c. from what alex says you look pretty big, you should start incorporating yoru "dieting" amount of protein into your offseason caloric intake and i will bet you start growing much faster.
you might just have enlarged waist and feel fat, simply becausee you have a bunch of meant in your intestines thats slowly beign digested, adding bulk to your midesction and weighin you down.
protein intake surely does not make one fat.
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that's a lot of motha fuckin protein :o >:(
i thought you could eat alot ? 300-400 grams of protein per day is nothing in terms of appetite and eating.
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i thought you could eat alot ? 300-400 grams of protein per day is nothing in terms of appetite and eating.
Well 300 grams a day is about 50g/meal assuming you eat 6x a day, so not too hard to accomplish there as long as your consistent with eating 6x a day or more.
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only monsters need that much, as long as we are still tiny little tits we will do just fine with a few shakes and normal food.
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i thought you could eat alot ? 300-400 grams of protein per day is nothing in terms of appetite and eating.
yeah, but I enjoy eating chocolate and junk food, choking down protein shakes and tuna..... not so much :D
plus I'd have to start buying alot more meat :-\
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only monsters need that much, as long as we are still tiny little tits we will do just fine with a few shakes and normal food.
???? I thought everyone on GB was a monster who needed 8k+ calories a day just to maintain.
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only monsters need that much, as long as we are still tiny little tits we will do just fine with a few shakes and normal food.
you're humble mars ;D
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I take in 4 to 5 grams per pound of bodyweight.
As long as I get 800-900 grams, I'm a happy guy. Anything less is completely unacceptable.
If youre not joking, I hope you weight around 40 pounds.
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only monsters need that much, as long as we are still tiny little tits we will do just fine with a few shakes and normal food.
Monster are monsters thanks to the "monster amount of steroids"...dont let them fool you compadre...
"Everybody wants to be a bodybuilder but nobody wants to do it drug free"
YIP YIP"
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???? I thought everyone on GB was a monster who needed 8k+ calories a day just to maintain.
Is this you?
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bah.....i'll stick to high protein.
Too many bitches these days afraid of eating lots of food..... ::)
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bah.....i'll stick to high protein.
Too many bitches these days afraid of eating lots of food..... ::)
there is a difference between eating lots of food and lots of protein ;)
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Is this you?
Yes, that's me about 3 months ago.
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i dont believe this bullshit. i dont think you need that much protein to OPTIMIZE anything. information like this infects the minds of naive people, and they repeat the same shit to someone else. did they even say how much protein to consume in order to optimize health or did they just say over 2.0 per kg???
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I used to eat a lot of protein. 1.5grams per pound of BW minimum so 350grams plus a day.
In the last year i've gone to maybe 120 grams a day, i feel better and my blood tests are totally fine. I always had very high ALT and AST liver values now they are perfect. I have not lost any muscle and maybe am a little leaner, i was lean anyway.
Magazines are full of shit.
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Yes, that's me about 3 months ago.
Holy shit, you're huge as a house.
Great article, btw, and finally a good source that elaborates why eating more protein has benefits and why this is so. Good stuff, even tough the moron that posted it obviously didn't even read it.
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yeah, but I enjoy eating chocolate and junk food, choking down protein shakes and tuna..... not so much :D
plus I'd have to start buying alot more meat :-\
so what you are saying is..... "i just eat what i like to eat and i dont care at all about eating to optimize growth or fat loss or body composition."
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"bohoho i don't want to eat protein" :'(
eat it >:(
more is better 8)
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I take in 4 to 5 grams per pound of bodyweight.
As long as I get 800-900 grams, I'm a happy guy. Anything less is completely unacceptable.
Your bones must be really frail from all the Calcium that is removed from it to buffer the acidic metabolic waste products from all that protein and to put your body in an alkaline state again, and your plasmatic level of creatinine must be astronomic. I hope your insurance covers dialyses, because you'll probably be needing it 10 years from now. Even Coleman in his prime never at more than 500 grams a day. You don't need 900 grams of protein a day to maintain a positive nitrogen balance unless you're a growing elephant.
SUCKMYMUSCLE
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So that's you being sarcastic? Elaborate on why you disagree with me or your post will be deleted. :)
SUCMYMUSCLE
because 240 was obviously joking around
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because 240 was obviously joking around
Well, Greg Kovacs did eat 1,000 grams of protein a day, so there are some nuts out there who actually do this which is why I took his statement seriously. There are some guys who take up to 100 grams a day only of glutamine. Just imagine their total protein intake. :D
SUCKMYMUSCLE
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Well, Greg Kovacs did eat 1,000 grams of protein a day, so there are some nuts out there who actually do this which is why I took his statement seriously. There are some guys who take up to 100 grams a day only of glutamine. Just imagine their total protein intake. :D
SUCKMYMUSCLE
Probably not that high, they must be on the shitter half the day.