Protein absorption

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Protein absorption

Hello brothers and sisters!  Im a new member just joined today ( as u can see) but I thought I would throw myself out here and ask a question about something I have been working on.  It has to do with scheduling my meals.  As I understand it our bodies can only absorb so much protein at a time whether thats 20 gm or 50 I have not been able to work that out for certain yet.  I suppose it would have to do with a persons metabolism.  What I want is to figure out how far apart to space my meals so I get the maximum benifit from the proteins im taking in.  I dont want to consume 60 gms when in reality my body can only use 35 and cannot use any more for the next 3 hours.  I would just be pissing away those extra 25 gms.  If anyone out there has any information or knows where I should look I would greatly appreciate it.  Also just want to say I'm glad to be a member, hopefully I can contribute somehow to the community.  Thanks!!

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Depends on

how much muscle mass you have, 35.40 grams of protein a meal for 6-8 meals depending on Body weight is a good rule of thumb 

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Rule of thumb is 1-1.5grams

Rule of thumb is 1-1.5grams per amount of body weigh. The rest is just a waist. So if you weight 170 and want to get up to 200lbs you would adjust your diet to 200lbs. 200x1.5=300grams aday. 

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The more muscle mass the more

The more muscle mass the more protein your body can absorb. Aas also helps with protein absorption, so 1.5g X your body weight while on cycle is a good starting point. Eating every three hours comes out to about 6 meals per day which is standard for bodybuilding, so divide your total protein by 6 which will give you an equal amount every meal. Also keep in mind different proteins absorb at different rates. Whey absorbs fast, egg at a medium rate, and casein at a slow rate. Meat proteins typically absorb at a medium rate. Imo the only protein timing you need is fast digesting whey upon waking and post workout, and slow digesting casein before bed. 

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Hey Dolf

Reading through this post and what you say about protein before bed. I have read that this is a good thing to do and seeing you say a slow casein protein before bed...so eating protein before bed is helpful??? 

There is so much controversy out there about dont eat after 6pm...eat protein before bed...etc etc. I am confused..can you shed a little more light on this please? Thanks

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Whether cutting or bulking I

Whether cutting or bulking I eat after 6pm. It boils down to what you eat. If I'm cutting I'll cut out all carbs from dinner to bed time. A good clean casein protein powder will slowly feed your muscles protein throughout most of the night. When bulking I'll eat clean carbs for dinner and before bed. If bulking cottage cheese and greek yogurt are great sources of casein. The not eating after 6pm is more for the regular joe who doesn't train or use aas. What most these type people eat after 6pm is not ideal type foods. Cake, cookies, chips, icecream...

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Agree with everything here.

Agree with everything here.  Ive been enjoying whole fat plain greek yogurt with a packet or 2 of Truvia before bed.  Fats (to an extent) and protein good for you before bed as it keeps your body fed while you sleep.  This of course is predicated to the fact that the person has an active lifestyle.

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Adding some whey powder to

Adding some whey powder to some plain fat free greek yogurt helps give it some flavor too.

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Absolutely!

Absolutely!  Currently I got choco protein and that isnt too good with yogurt IMO. Next tub may be strawberry though then its game on :)

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I like strawberry banana 

I like strawberry banana. I bet PB2 would be a great addition to yogurt.

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I put peanuts in my yogurt,

I put peanuts in my yogurt, damn tasty.

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X2. 

X2. 

Bedtime long acting protein is imperative in my diet plan and any diet plan I recommend to others.

To support what Dolf stated about evening meal choices; Our bodies naturally crave carbohydrates in the evening because of the draining effect that daytime energy use has on glycogen stores. You can control these cravings through the supplementation of L-Glutamine.

 

SEMPER FI

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Carbs

Hi SF...yes...this is one battle I go against almost every night...craving carbs. And this makes a lot of sense to me now! I tried some L-Glutamine and it did not really help me. I took it for about 2 weeks. Maybe I did not take long enough?

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L-glutamine is a very good

L-glutamine is a very good addition to anyone's supplementation plan. It's cheap and has many advantages. It also helps with DOMS.

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Enilighten me

i have heard from numerous people that glutamine is very overrated and practically useless, but I did hear it is good for your intestinal tract where most if not all is absorbed

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never heard of glutamine used

never heard of glutamine used to control appetite or carb cravings, i use Glutamine to support my immune system, and for recovery POST workouts and Pre-bed (if i cosume a protein shake or BCAA drink). 5g twice a day adding to 10g per day. Its cheap as hell. I use brand = Jarrow Formulas, they are superior in quality.

Whoever tells you l-glutamine is crap either is using a low end low quality brand or is one of these doctor types that think ALL supplements are complete shit and useless. 

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There is a lot of anecdotal

There is a lot of anecdotal evidence of L-Glutamine being beneficial for sugar cravings. I do volunteer work with many veterans addicted to alcohol and the facility where I volunteer first step of treatment is supplementing clients with L-Glutamine to assist in curbing the craving for alcohol (sugar). Glutamine coverts to glucose VERY quickly and proteins (amino acids) in general curb sugar cravings. There is no hard evidence that L-Glutamine specifically curbs sugar craving but I have witnessed too many first hand accounts of it working for many individuals. 

If it does not work for you than don't take it since your body can synthesize enough of it on its own or through diet for normal body functions. If you find it works for your sugar cravings than by all means use it. A very cheap experiment.

Whoever considers glutamine practically useless is very narrow minded and misinformed.

Is that enough enlightenment for you? ;)

 

SEMPER FI

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When I was kicking a booze

When I was kicking a booze habit, I read that L-glutamine is helpful. I personally didn't use it as kicking the habit was easy thankfully (guess I wasn't full blown alcoholic) but it was recommended monetheless

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http://www.hipsobriety.com
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Do some of vets get into

Do some of vets get into training? Seems a good idea to staying off the booze and drugs since there's a supportive community, a focus, and the natural high. Then a sense of purpose too. I imagine it would be a good thing as the body heals, a the individu starts to feel better physically, and mentally. I know a good handful of ex addicts that are now regular gym rats :)

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blastthru23 wrote:

blastthru23 wrote:

Do some of vets get into training? 

Some do and some don't. Many, if not most, vets are addictive by nature. If they grab hold of the lifestyle they generally will remain committed to it as long as they can get the balance of their life in order. The biggest adjustment to overcome when leaving military service for a lot of veterns is to feel they have a purpose. The other biggest issue is the loss of camaraderie. I don't want to alienate the non-service members here but unless you have experienced the camaraderie that is found in military service, particularly in combat, it is not something that can be explained.

 

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Thanks Dolf!

Very helpful information for me! I had some protein last night before bed and I found I woke up feeling better and felt better during my gym time this morning! Going to follow your advice!

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Add a whey protein shake upon

Add a whey protein shake upon waking before breskfast, and spike your insulin with a simple carb or glucose will kickstart your body into feeding your muscles which are in a catabolic state is a good idea as well.

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Insulin Spike

Assuming she is 121 pounds, a very small amount of carbs when her blood sugar is that low would spike her insulin. 5 grams of carbs will be plenty to turn the signal on for a woman her size. Unless she chooses to limit her carbs to only first thing in the morning and immediately post workout. Then I would suggest 10 grams in the morning and 15 grams post workout with the rest of her meals consisting of only protein and fat. Our muscles only have so much intracellular gylocogen storage potential. That potential is determined by the amount of muscle we have. Any glucose presented to the body at the time of an insulin spike that is not stored as muscle or liver glycogen will almost always be stored as fat, barring the use of a compound such as Tren which has amazing nutrient partitioning effects and will deflect fat storage under almost any circumstances.

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Carbs

Hey Mister A,

I try to have all intake of carbs by lunchtime/afternoon.  I will not be using Tren as a compound that I can foresee in the near future. 

My body can easily spike with carbs and can crash just as fast. 

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That's why timing insulin

That's why timing insulin spikes is important. First thing in the morning when you muscles are starved for nutrients, and post workout. Not sure about morning time, but post workout you'd be hard pressed to consume enough csrbs to be stored as fat. That's not my personal opinion, but the opinion of Dr Jim Stoppani. 

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Carbs

Hey Dolf!

I appreciate your help and response to this. When I wake honestly I have a hard time eating. I usually do a fasting work out; I know, not good. But seriously if I ate before the gym and have tried it  I feel sick. Granted I am in the gym at 5am. When I get home I drink my "home made" whey protein drink and have oatmeal or a hearty grain cereal such as organic granola. Thoughts???

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I get up at 3am 3 days a week

I get up at 3am 3 days a week to hit the gym. When cutting I also do a fasted cardio and training session. When I get home I have a handful of gummies, a whey shake with 1/4 cup oats added, 1 whole egg and 3/4 cup of egg whites. When cutting reduce carbs and add protein every chance you can. Of course post workout you will want some carbs.

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Dolf, your dedication is very

Dolf, your dedication is very impressive. I know you work a hard labor kind of job as well. props brother

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Thanks burrr. The first two

Thanks burrr. The first two 3am wakeups aren't too bad. That third one is brutal lol. 

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3am

Hey Dolf! I am up at 3 am as well! Must be on the same time schedule! I get up and work on my biz...hit the gym at 5 till 7 then work my FT job...I guess I hope I am not doing my body harm by not eating/fasting work out. I just cannot stomach food that early. So when I get home I load on protein and carbs. I am not sure I can add that much protein and "gummies" as well as I think my Macro's are a tad less?

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If you feel sick from eating

If you feel sick from eating prior to gym, make a protein shake, throw in peanut butter which i do cause fats and protein are good before the gym (within 1 hour). If thats not an option for you, look for a complex carb pre-gym like brown rice , brown quinoa, ... and some protein.

if you're cutting or recomp'ing, you can do with high protein and VERY low carbs POST workout. You can even do Amino acids within (INTRA) the workout to keep your amino acid intake going during workout, hence prevent you going into catabolic state especially if your workouts extend past 1.5 hours in length.

1 thing to remember is to stay away from fat post workout. Your receptors are sensitized post workout & you need to get the nutrients in there, FAT slows down the process, hence undesirable post workout.

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Thanks Swole!

I just cannot stomache food that early..nothing at all really...so I prefer to work out fasting. When I get home I load on protein and carbs. No fat! My first round of fat is usually during my mid morning snack consisting of peanut butter and an apple. My work outs typically average 1.5 hours...but there are times I do extend into 2. When I do a 3 hour work out that is on a weekend day..so I do eat before going as I am not at the gym at the butt crack!

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Unabsorbed Protein

You would not piss away the extra 25g of protein. Your body converts excess protein into glycogen through a process called gluconeogenesis. This glycogen is then either used for energy or stored as fat depending on your caloric intake in relation to your caloric expenditure.

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Theres that term again....

Theres that term again.... gluconeogenesis. ;)

 

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i take when i m on with roids

i take when i m on with roids is my protein high 400g it works perfect for me

with roids is high protein importan with building muscles

when i off i take 250g

but 400g is 300g form food rest form why isolate

i have no problem with 50-60g protein with meal

i take to my meals bromealin tabs