Too much protien?

  • Posted by a hidden member.
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    Jun 19, 2007 3:00 AM GMT
    My friend told me that your body only can take so much protien a day and after that it just gets rid of the rest.
    Is this true? If it is, how much is the maximum?
    If you are tryin to gain muscle, how many grams of protien should consume a day??
  • Vordhosbn

    Posts: 38

    Jun 19, 2007 3:50 AM GMT
    Someone once told me if you're trying to gain mass, you should consume your body weight times 2 in grams. I nearly shit my pants! Yea right!

    I try for my GOAL weight in grams: 170-180
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    Jun 19, 2007 12:45 PM GMT
    someone mentioned that in another post (max daily protein absorption), i think it might be in the gaining weight section, don't remember how much it was though....

    the protein you should eat per day is one gram for one kilogram of bodyweight i think, i know it but it's on the tip of my tongue
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    Jun 19, 2007 12:51 PM GMT
    This is correct. Your body will just excrete the excess protein. And, over the long term, if you eat too much it can cause problems for your liver which has to process it.
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    Jun 19, 2007 2:47 PM GMT
    ...and kidney stones, and gallstones...
    You wind up hyper-acidifying your system and the body begins to secrete out compounds and then you run into problems...
  • atxclimber

    Posts: 480

    Jun 19, 2007 2:56 PM GMT
    The numbers I routinely hear are: for maintenance, consume 0.5-0.8g of protein per kg of body weight (NOT per pound of body weight!)

    For muscle growth, around 1.7g protein per kg body weight per day.

    Also, obviously protein absorption varies depending on when you consume it throughout the day. I find empirically I have my best luck when I eat a decent amount with each meal, maybe 4x a day, and then a protein shake with about 50g in it after any serious muscle work (long bike ride, climbing, etc.)

    I mean, just like water -- you can't just drink 2 gallons of water all at once (even if your stomach could hold it) and hope to absorb it all, it's like dumping a gallon of water all at once on a dry sponge, it'll barely soak any up.

    Oh yeah, and I've also always read that protein absorption is aided by the presence of some carbohydrates and a little fat in the digestive system at the same time. Always makes me quizzical when these protein shakes go out of their way to eliminate all the carbs... that's wasting the protein, from what I understand.
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    Jun 19, 2007 6:27 PM GMT
    So if I way 154lbs... That is 70kg... I should eat 119g of protien a day? If I want to build muscle?
  • mcwclewis

    Posts: 1701

    Jun 19, 2007 7:26 PM GMT
    Keep in mind that its still just a number. You'll still be able to build muscle if you arent chugging 14 shakes and eating a carton of eggwhites a day..... The numbers they give you are "optimum," and its also usually assuming that your calorie intake is set as well. Depending on how many calories you intake, you might be burning up part of the protien for energy....
  • atxclimber

    Posts: 480

    Jun 19, 2007 8:33 PM GMT
    Yeah. I mean, 119g of protein sounds like a lot, but a half chicken breast has about 30-40g of protein, your average protein-powder shake (like, I drink Isopure) is like 50g of protein in 10oz of liquid; nuts, soy, other meats, etc. all have protein. Other veggies have (incomplete, but still useful) protein.

    I'm about 190lbs now, and I certainly don't eat, whatever, 140g or so of protein every single day, but on a day I rock climb, let's say I have a turkey sandwich with 4oz turkey on it, a full (double) chicken breast with dinner, a hard-boiled egg with breakfast, and a protein shake after climbing. That's like ~7g protein from the egg, ~15g from the turkey, ~70g from the chicken, and ~50g from the shake, that's over 140g and that's not really a huge volume of food (well, ok, it's a lot of chicken, but I like chicken.)

    Plus, protein is not very calorie-dense. All that food I just listed is, let's see: ~400cal for the chicken, 150 calories for the turkey, 80 for the egg, and 200 for the isopure. That's like 830 calories total, which is well under half what I'd eat in a day I worked out, and that's still eating at a calorie deficit, i.e. trying to burn fat at the same time.

    It takes some planning but it's very doable.

    That said, I definitely don't do that every day, especially not days I am not working out a ton. Gotta vary it up, if for no reason other than to keep your diet interesting.
  • atxclimber

    Posts: 480

    Jun 19, 2007 8:35 PM GMT
    Oh, plus, you look like you're doing just fine. Unless you're aiming to look like some of the hardcore bodybuilders on here, I don't know that you really have much to change!

  • Jun 19, 2007 8:41 PM GMT
    Protein is a calorie source, your body wouldn't excrete it, it would convert it to fat just like eccess fat, alcohol, or carbs.

    I myself have been trying to consume 1-1.5 grams per pound of lean body mass (not weight). It's difficult, as my lean body mass is currently 195 (at least according to the scale and the skinfold calipers). Protein ain't cheap, and I'm a poor recent college grad...
  • Posted by a hidden member.
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    Jun 19, 2007 9:05 PM GMT
    I heard that the body only uses 30g of protien in one sitting (per meal). Meaning that those 50g protien bars are somewhat of a waist, well at least the remaining 20 grams anyway. Has anybody heard this before?
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    Jun 19, 2007 9:37 PM GMT
    that sounds about right, 120g per day for your body weight. If you eat too much more, you'll convert part of it into fat and excree the rest, putting higher burden on your liver and kidneys.
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    Jun 20, 2007 2:30 AM GMT
    ajasu-- yeah i've heard that before too... the way I figure is just consume it anyways because like someone I forget who mentioned above, it's all just numbers, there's a lot of other factors that go into how much your body can take and also everyone's body is different too, so that and the combination of what else you eat will matter. I pretty much just eat as much as I can if my body can use it great if not, oh well,at least I know I am getting all I need. I mean as long as it's real food I wouldn't care too much... If I was drinking protein shakes left and right then yeah i'd be concerned, but I usually only drink those after my workout, well throught the day after my workout. other days I just eat more to maintain. :-)

  • MikemikeMike

    Posts: 6932

    Jun 20, 2007 5:32 AM GMT
    Correct me if I'm wrong but I have been told 1 gram of protein per pound of your weight. Ie: you weigh 154 pounds you should have 150-160 grams of protein each day you work out. The owner of my gym was a pro body builder and took alot more but for athletes he said this is "the Golden rule". He is not some dumb jock, he knows as much about body building and running one of the most successful gyms in the tri-state area, as he does in nutrition. So I trust him and respect what he has done in all aspects of his life. It has worked for me so far. 5'11 174 30w 11% b/f. I was 160-164 two yrs ago!
    Good luck-Peace
  • Posted by a hidden member.
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    Jun 20, 2007 5:34 AM GMT
    Your body can't store excess protein. During digestion and metabolism, protein is broken down into amino acids. Your body uses these amino acids to make enzymes and other proteins. But any "extra" amino acids are stripped of nitrogen, and the nitrogen is eventually excreted by your kidneys and liver. The non-nitrogen parts of amino acids are used for energy or converted into fat.

    Although high-protein diets generally aren't harmful, they may increase the risk of kidney stones and osteoporosis, and can be dicey if you're prone to any type of kidney disorder.
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    Jun 20, 2007 11:16 AM GMT
    you are missing the point there on excess protein being excreted. Just think of protein as calorie source, if its readily available the body uses primarily carbohydrates, then breaks down protein and last but not least fat good bad or ugly.

    if you have excess protein its excess calories so the body uses less of the other two sources you dont just simply pass it through it means you have created a calorie excess as such you will gain weight.

    One thing I would also point out it is per kilogramme of body weight in the varying figures you are using not pound a kilogramme is 2.2lbs so even those who say they are being prudent are just providing expensive fuel if they use supplements.

    The studies were done in Europe hence they usd KG's figure was bastardised firstly by the post war economic improvement efforts to increase food production/consumption and then further by the supplement companies in the 70's who rounded up the figure. Since then we have seen astranomical rises and if you look at a number of leading supplement providers they actualy reccomend what is in effect of almost 4 times the orginal clinical study based figure.

    Have we really evolved that much????????
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    Jun 20, 2007 1:19 PM GMT
    Further on this, a question. On workout days (4), I have a protein drink before and after my workout. On non-workout days (3), I don't bother, I rely on my regular diet to hopefully pull in enough for the day. Should one consume the 'extra' protein only on workout days or is it necessary everyday?
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    Jun 25, 2007 3:29 AM GMT
    It does not make sense to state that protein is just a calorie source, and that extra will just cause you to gain weight. No matter what you eat, your body can only process so much of it in a day. The extra has to be passed through, either not absorbed by the intestines, or excreted. If you have ever tried to gain weight, it's obvious, there is a limit to how many extra calories your body can absorb in a day.

    If you eat more calories than you need, your body will decide to either increase your metabolism, store the material as fat, or use the material to build muscles, bones, etc. The idea situation for a body builder is to always have enough material available for the body to build, and to have no extra, and it's better to have a little too much than a little less than you need, unless you are trying to lose weight.

    It's important to note also that you do not have to eat ANY "protein"-- just all the required amino acids that make up proteins. When you do eat protein, your body just breaks it down into acids anyway, and then either burns it or creates new protein. Complete proteins are more convenient, but they are not required.

    Here are some facts on protein intake:

    ***The RDA for protein is 0.8 grams/kg of body weight.

    ***The ADA for protein is 1.0 grams/kg of body weight.

    Lemon stated in Sports Nutrition for the 90's that endurance athletes may need 1.2-1.4 grams/kg of body weight and a strength training athlete may need 1.2-1.7 grams/kg of body weight.

    It should be noted that consuming 12-15% of your diet from protein should fulfill the needs of the athlete.***

    The Effects of Excess Protein in the diet:
    1. May lead to dehydration
    2. Promotes increase in fat intake and lower CHO intake
    3. May tax the kidneys and liver
    4. Increase calcium excretion
    5. Increase risk of gout
    6. Will not increase muscle strength or endurance