nutrition question

[needsize]

I was thinking about this today...I've always read that the digestive tract can only absorb about 30 grams of protein at a serving, hence the need to eat so many meals a day. But if this is true, why can we only absorb that much protein, but can absorb as much fat or carbs as we can eat, or do we????

Mods, please leave this in the anabolic forum as this does relate to bodybuilding

 

[mnm]

Hmm, I would be interested in reading some references on this.

Would be a shame to think I am wasting all that extra protein.

 

[needsize]

I eat 40-50 grams per serving now, but I need the calories, plus I am using insulin which should help

 

[Mavy]

I thought the general consensus on the 30g thing was the at it was bullshit?? Here is a blurb from an article I was reading the other day.

One of the hugest protein myths:
You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.

 

[needsize]

great info mavy, pretty much what I was thinking. I figured that if I can absorb so much fat and carbs at a sitting, why should protein be any different

 

[rjl296]

i thought it was a myth too ?

 

[faller]

Protein absorption is different than carb or fat. And, as with anything, it differs greatly between people. I haven't heard of an actual limit, but to the best of my knowledge (I'm a dietetics grad student) it is going to be well above 30 grams a shot (saying three hours in between meals). Your body adjusts, so if you've been eating a lot of protein, I don't see why 100g or more wouldn't be absorbed.

 

[JuicePimp]

This better be a myth, I usually go over that per meal. What a disapointment it would be if I am drinking a protein shake with a meal when I could drink kool-aide instead.

 

[Goldprospector]

the total amount per meal....is a myth...think about it, if you drank a post workout shake @40mgs and then started muching on a steak 60mgs...Your bofy aint going to digest the staek right away. It will clean up on the whey since it was fast absorbing,,,Next your stomach will start on the steak...as the pt released from the steak becomes availible...then you body is gonna pick up the steak PT also.

This is all the more reason for Higher amount of PT in a shake but different kind of release rates on the PT.

 

[mrflexdiesel]

Yeah, I always thought this was BS myself. Good question bro! I would think there would also be differences between someone who weighs 140lbs and someone who weighs 250lbs. Especially if they have obtained a lot of extra muscle mass.

 

[Slyder190]

Mavy...

Mavy, nice read bro.

 

[ZKaudio]

this problem is generally discussed based on whey protein intake... in which case, you don't really have a "digestion time"

 

[buffut1]

pretty much a myth....

 

[needsize]

I actually learned somthing new today, thanks for the info guys

 

[Heahy Minister]

Another issue is the timeframe with which you eat your meal. Me personally I eat very slow (so I've been told lol) so time is a factor you have to take into consideration. Two guys eating meals consisting of 60 grams protein. First guy finishes meal in 15 minutes, second guy 30 minutes. Who absorbs more protein? I don't believe in the 30 gram theory because there are too many variables involved.

 

[Swolenpecs]

Wow, Big Bump on this...its hard to eat several 30g protein meals...now i can cut a cpl meals out and just add to the others...

 

[needsize]

right now I am eating 8 times a day, each meal having 40-50 grams of protein in it, I wonder how much I am actually absorbing?

 

[bicepts101]

great info mavy, pretty much what I was thinking. I figured that if I can absorb so much fat and carbs at a sitting, why should protein be any different

i would think that the amounts of protein absorbed per sitting does end somewhere but not at 30g

i would imagine that body weight and the amount of muscle one has, has alot to do with it too. cause the heavier more muscular will need to comsume more calories and more protein just to hold on to his muscle. rather then the skinney guy

makes sense doesnt it?

 

[Transporter]

the problem is not how much your body can absorb, the problem is if your body will digest it. enyzmes are responsible for digestions. if your body isnt producing enough enzymes or u do not get them from raw fruits and veggies, your steak may be just rotten in your stomach and go down the closet

 

[needsize]

the problem is not how much your body can absorb, the problem is if your body will digest it. enyzmes are responsible for digestions. if your body isnt producing enough enzymes or u do not get them from raw fruits and veggies, your steak may be just rotten in your stomach and go down the closet

now that I never thought of

 

[rugbybear]

i think that the use of AAS will also make a difference, if you are using then your body is more willing/wanting to absorb protein, every person will have a different level of absorption, then it will also vary depending on the type of protein you are eating, and possibly the time of day, i can digest much more at night than i can in the morning, eg 30-40 gm am but 50-100 eve, also depends on when you trained last, for me that is usually the eve, so this will affect my eve consumption ability. not sure if there are any tools to help you find out how much you can digest, i personally use feelings of fullness or bloatedness.
regarding enzymes and such, i thought that you only need pepsin to digest protein, and that you digest then absorb?

 

[swb1126]

Here's my input on the subject...I went to a seminar held by Beverly International the other day, and the guru of dieting, Roger Riedinger, stated that you can eat up to 50 grams of protein per meal...but he also stated that if you're getting over that, then at least it's good extra calories. This way you don't have to eat as much fat or carbs to make up your calories.