Protein Absorbtion Rate

Diet and Nutrition
1

I use whey protein isolate, muscle milk or wheybolic from gnc usually. I try to put down servings of 40 grams every 2-3 hrs. i was wondering if this is to much to often, or to little to late. Im wondering if there is an tried and true schedule/serving size to follow for optimum protein absorbtion. Im more of a powerlifter not so much a body builder.

In size im 6’2" and fluxuate between 270 and 280lbs. I work out at least 3 times a week and 2 days for cardio, i rest on week ends. if any of you other big ass dudes have any suggestions I would like to hear them thanks.

2

Just use your total protein for the day, divide by the number of meal and you get how much protein you should take per meal, including solid food.
byw are you really have a SHAKE every 2-3 hours? That’s like 5 to 8 shakes a day!

3

As near as I can tell, scientific literature and practical experience are a bit at odds with this, because there’s some evidence that the body’s rate of protein absorption rapidly declines past 20 grams a sitting, but there’s also a wealth of anecdotal evidence to suggest rediculously high/regular doses of protein (what you’re doing) work.

The only real consensus on the issue I’ve seen is that you need to get at least your bodyweight (in pounds) in grams of protein a day. You’ve been around the game long enough to see the same.

If you’re looking for a bit more in-depth response, PM a mod and ask them to move this thread to the Supps and Nutrition forum- there’s several people who quote abstracts at length and are vastly more knowledgable than the poor mortals who post in the beginner forum.

4

Yeah its about five on workout days I dont wake up during the night to drink them, im not that hard core. If Im going to end up missing a meal Ill eat some oatmeal and drink one to cover it. but thats what I was asking, what is the best way to supplement protein during the day including your meals, so you absorb the most. Whats to much and whats not enough. If I remember correctly we are supposed to be eating 1.5 or 2 grams of protein per every pound of bodyweight while training. Im just wondreing How much can your body absorb in one sitting. Vitamin C comes in 500mg pills but we only absorb about thirty milligrams of that, I wonder if the same is true with protein.

5

Alright otep, i havent posted before, Ive been lurking in the shadows for a little more than a year now just reading posts and articles and seeing how everything works here. I didnt want to post in the wrong place because I always see people getting there ass chewed for doing that, im still trying to feel my way around this place. It is a big forum man lots of valuable info

6

[quote]jonny777 wrote:
Alright otep, i havent posted before, Ive been lurking in the shadows for a little more than a year now just reading posts and articles and seeing how everything works here. I didnt want to post in the wrong place because I always see people getting there ass chewed for doing that, im still trying to feel my way around this place. It is a big forum man lots of valuable info[/quote]

Don’t call anyone out and you’ll be fine lol.

7

[quote]jonny777 wrote:
Yeah its about five on workout days I dont wake up during the night to drink them, im not that hard core. If Im going to end up missing a meal Ill eat some oatmeal and drink one to cover it. but thats what I was asking, what is the best way to supplement protein during the day including your meals, so you absorb the most. Whats to much and whats not enough. If I remember correctly we are supposed to be eating 1.5 or 2 grams of protein per every pound of bodyweight while training. Im just wondreing How much can your body absorb in one sitting. Vitamin C comes in 500mg pills but we only absorb about thirty milligrams of that, I wonder if the same is true with protein. [/quote]

Part of your absorption is going to relate to how well you digest what you’re eating/drinking. I have to take PDA or Betain HCL along with a lot of supplemental enzymes. Once I started, discomfort and gas all but went away. It seems like I’m actually absorbing the protien rather than simply voiding it.

8

Your body absorbs what it needs and voids or stores the rest. Excess protien won’t pass the kidneys. which is why ketosis can be measured in your urine.

If you’re eating oats as you stated my guess is you are not cutting out carbs. So the chances are that you’re not burning protien for fuel. Therefore whatever you’re not using for repair is probably being filtered out.

9

[quote]Vires Eternus wrote:
Your body absorbs what it needs and voids or stores the rest. Excess protien won’t pass the kidneys. which is why ketosis can be measured in your urine. [/quote]

Ketones in the urine generally indicate fat metabolism, not excess protein.

As for absorbing protein, one simple technique might be to spread out your 40 g shake. Don’t chug it all at once, but drink it over a half hour to a full hour. The betaine HCL works pretty well too.

10

[quote]yorik wrote:
Vires Eternus wrote:
Your body absorbs what it needs and voids or stores the rest. Excess protien won’t pass the kidneys. which is why ketosis can be measured in your urine.

Ketones in the urine generally indicate fat metabolism, not excess protein.

As for absorbing protein, one simple technique might be to spread out your 40 g shake. Don’t chug it all at once, but drink it over a half hour to a full hour. The betaine HCL works pretty well too.

[/quote]

Sorry, you’re right. It’s Friday, I’m a little distracted.

11

Can you gentlemen tell me more about PDA and Betain HCL.

The thought about drinking the 40 grams of protein over one hour makes perfect sense, and yeah Im not really cutting carbs, should I be? Im going for the strongman look not necessarily chiseled just big and strong

12

I’ve pasted the kind reply I got from Bret Contreras when asked for some nutritional advice. I find it quite illuminating because it’s a a pretty common sense approach (quite an unusual trait in the extreme realm known as bodybuilding!). The protein advice part especially:

Bret C: "It’s crazy, I’m currently taking a nutrition class as a pre-requisite to a PhD program at ASU and I can’t believe the crap that dietitians preach. They will tell you that you only need around 50 grams of protein per day and that 65% of your calories should come from carbs. Any excess protein will be stored as fat. I don’t espouse this for optimum body composition.

For getting ripped quickly, I like the Palumbo diet…basically lean meats and healthy oils.

For long term lean-living, I like lean meats, fish, eggs, olive oil, greens, nuts, seeds, plain yogurt, fruit (in the a.m. and after a workout), skim milk, and whey protein. We have to consider longevity which is why I espouse yogurt for the good bacteria and fruit for the potassium and polyphenols.

For the natural person, I believe that we don’t quite need 1 gram/pound of bodyweight/day of protein, but I aim for around 150 grams per day (I weigh 225 lbs). For the steroid user I believe 1.5 grams/lb of bodyweight/day is best. I think we should get around 100 grams of fat per day, 33 saturated, 33 monounsaturated, and 33 polyunsaturated, making sure to get at least 3 grams of omega 3’s per day.

While protein and fat should be kept relatively constant, carb intake should be cycled throughout the week. Some days go high, some days go medium, some days go low. You can get a lot of carbs from fruit, milk, and yogurt (with some in the nuts and greens too) so extra carbs should be complex (brown rice, yams, oats, etc.) except right after a workout (or possibly in the morning). Always a whey protein shake after the workout.

One or two cheat meals per week is good for the thyroid and makes it easier to comply to a healthy diet. Plus, it’s manly to sometimes eat a hotdog, a cheeseburger, some wings, pizza, or to drink a beer or two."

13

The Betaine HCL stimulates production of stomach acid, which is needed to breakdown protein. If you each more protein than you can produce stomach acid for, then it stands to reason a load of the protein won’t digest and won’t be absorbed. Poliquin is big on betaine HCL. Do a site search for Poliquin and betaine and read some of the articles.

Almost any health food or vitamin store will have betaine HCL, and it doesn’t cost that much.

14

I wonder this myself