Protien Protien Protien!!

[vin01]

I am curious to know..... how does the amount of protein ingested by the time you work out - alter your gains/workout/recovery??

If my total daily protein consumption is aimed to be 200g, say I ingested 100g by the time I went to workout. How would that compare to if I ingested the whole 200g?

Anybody know anything about this, or any links to scientific study on this???

 

[coryriffel011]

Good Question? Bump

 

[kimchee411]

I am curious to know..... how does the amount of protein ingested by the time you work out - alter your gains/workout/recovery??

If my total daily protein consumption is aimed to be 200g, say I ingested 100g by the time I went to workout. How would that compare to if I ingested the whole 200g?

Anybody know anything about this, or any links to scientific study on this???

Well I can tell you this much: if you consumed all of your daily protein before your workout, you wouldn't have any protein post-workout, which is when it's the most crucial.

 

[vin01]

Yeah, I realize that.. But in order to maximize my gains is there a certain amount I should definately eat by the time I workout? Or does it have no impact?

 

[bigdawginCO]

before you workout, or before any strenuous activity, your body can only utilize 40g of protein in each meal. Going over that does you no good, keeping a constant intake of protein would be optimal IMO.

 

[kimchee411]

before you workout, or before any strenuous activity, your body can only utilize 40g of protein in each meal. Going over that does you no good, keeping a constant intake of protein would be optimal IMO.

Isn't that all dependent on the time frame and rate of absorption? But yeah I just try to keep a constant intake of lower BV proteins (i.e. meat ). Caloric restrictions limit how much I take in w/each meal anyway.

 

[javaguru]

before you workout, or before any strenuous activity, your body can only utilize 40g of protein in each meal. Going over that does you no good, keeping a constant intake of protein would be optimal IMO.

Can you give me a citation from medline for the abstract of the study that came to this conclusion? I've heard various numbers thrown around from as low as 25g in one sitting to as high as 50g in one sitting yet nobody has ever cited a study. If you have one I would love to read it, otherwise it's just an opinion. The best I've gotten from PHD's in college was, "Protein absorption and utilization varies from individual to individual."

 

[kimchee411]

The best I've gotten from PHD's in college was, "Protein absorption and utilization varies from individual to individual."

That's probably the reason that anybody who's given you an actual figure can't provide the experimental evidence to back it up

 

[vin01]

Well it must depend on the individual: if you are to intake 200g vs 300g protein over a day with 6 meals (bc of your BW), you would be eating 33g/meal vs 50g/meal.

 

[javaguru]

That's probably the reason that anybody who's given you an actual figure can't provide the experimental evidence to back it up

I would love for someone to come up with a well designed study comparing a why isolate, caseinate, and say egg white at various protein levels. Say 20g,30g,40g, 50g, 60g. My feeling is that utilization will vary dramatically among protein sources at the higher levels. The Boire study found much of whey protein is highly underutilized due to it's rapid absorption; Much of it gets converted to glucose as the body is so rapidly flooded with aminos, at least that was his supposition.

 

[bigdawginCO]

The souce i was quoting was the course textbook from ISSA for personal trainer certification. I do agree that different people may have different absorption rates/tolerances/etc, but it was the general guideline they taught.

 

[javaguru]

I also think the protein source matters. The boire study found a substantial amount of the aminos from whey isolate were converted to glucose, probably due to the extremely rapid absorption and drammatic influx of aminos. The amino acid pool only has a limited capability to "store" amino acids without converting them to fat, glucose or excreting them. Whereas, a caseinate(or milk isolate) forms a gel in the stomach and the casomorphins slow it's movement through the digestive system which results in a sustained release of aminos into the system. Note that Boire found a substantial anabolic resposonse from caseinates, just not as much as from whey. However, the body remained in an anabolic state for a much longer period of time. Basically, the point of my long winded response is that a bodybuilder can actually utilize less whey protein Vs. a casein heavy protein at a higher protein intake per sitting. that's not to say one couldn't get away with consuming smaller but more frequent feeding of whey Vs. casein.

 

[vin01]

Java- let me get this straight (you're use of negatives is throwing me off)

more whey more often yields similar results to less casein less often- b/c of how quickly they are used/stored?

 

[javaguru]

Java- let me get this straight (you're use of negatives is throwing me off)

more whey more often yields similar results to less casein less often- b/c of how quickly they are used/stored?

Exceed a threshold amount of whey protein and it gets converted to glucose due to its rapid absorption. Consuming a casein based protein causes less of an anabolic response but it lasts longer. Therefore, consuming smaller feedings of whey more frequently may prevent the conversion to glucose. Clear enough?

 

[vin01]

yeah, great thank you

 

[lacoste]

Can you give me a citation from medline for the abstract of the study that came to this conclusion? I've heard various numbers thrown around from as low as 25g in one sitting to as high as 50g in one sitting yet nobody has ever cited a study. If you have one I would love to read it, otherwise it's just an opinion. The best I've gotten from PHD's in college was, "Protein absorption and utilization varies from individual to individual."

I second that, I hear people say that all the time. I'd like to see some rock solid studies on people of different bodyfat %, weight, and sexes.

 

[markshark]

is it not true though that when on aas the body can absorb a greater amount of protein than when not on??