FORUMS > Performance Eating Forum Rules

Hi guys,

The diet side of the gym is the hardest thing for me to get right. I was set a magazine challenge of Hight Intensity Training (HIT) with a paelo-based diet.

I didn't do the challenge coz could get to grips with the diet, but have made some great gains my own way.

I was told to eat 6x 30g of protein a day, apparently the we can only take in 30g in one hour. And someone else said 2.5g of protein for every kilo is needed for good gain.

What are good supplements and excellent ways to take in protein without gaining a big stomoache?

I'm such a bloody fussy eater sometimes lol.

What works well with you?
Cheers,
T

I eat alot of these things to start.

cottage cheese
egg whites
tuna
kidney / black beans
turkey meat
whey protein powder from walmart

This has been one of my and the BF's challenges....so many rules.

I've seen "how much protein should you eat" posted as 1gr per lb body weight up to 1.4gr per lb of body weight. That's well above the "recommended daily allowance" of .3gr per lb of body weight.

We both are challenged to eat that much meat/eggs/etc, so we've taken to protein powders. However, other sources say that the whey protein is actually absorbed so quickly, that the body over estimates the amount of protein being given it and actually starts to just burn it as fuel rather than use it for repair/building. So a couple of sources have recommended only using whey after a workout, when you really need that flush of protein. I also like whey in the morning though, as a break to fasting...the flush of protein is supposed to jump start metabolism.

Also, many sites recommend having some protein before bed so the body doesn't catabolize (break down and consume) some of your muscle overnight. And for that, one apparently wants a very slow protein such as casein from cheese. And if you're gonna have a protein shake in the day not associated with a workout, apparently casein is a better choice than whey (because casein is slower).

While I like protein powders because they're efficient of time and calories (you don't take in too much fat or usually any carbs to get x-amount of protein), a person has got to eat real food as well. Also, the metabolism-overhead that's one of the reasons protein is good for people wanting to loose weight --the fact that up to 30% of the calories in protein are burnt up just metabolizing the protein-- only (apparently) happens with "real" protein sources...apparently whey is so processed and bio-available that it doesn't take 30% of its calories to absorb it. So, he and I still eat a lot of meat, eggs, fish, etc.

The digestibility times of various proteins is something I was recently researching and I found this little table, which I find helpful, too:

Digestion Times for Animal proteins

Egg yolk - 30 min. digestion time
Whole egg - 45 min.
Fish - cod, scrod, flounder, sole seafood - 30 min. digestion time
Fish - salmon, salmon trout, herring, (more fatty fish) - 45 min. to 60 digestion time
Chicken - 11/2 to 2 hours digestion time (without skin)
Turkey - 2 to 2 1/4 hours digestion time (without skin)
Beef, lamb - 3 to 4 hours digestion time
Pork - 41/2 to 5 hours digestion time

I found it very interesting that pork ---one of my favourite meats anyways--- is so slow to digest. Since it's cheap (generally), I thought that was great news....love me some lean pork loin.

If you are following paleo then you want your protein from whole food sources: any animal meats will do as will whole eggs. With eggs on paleo you want to eat the whole egg as the fats in the yolk are considered healthy fats. You want to vary your protein sources but in the end it doesn't matter where they come from. If you are sticking with Paleo then the cottage cheese and legumes in the list above are on the no fly list.

I just read an article somewhere about protein absorption and why the XXg of protein/hour absorption is a myth, but I can't find it. Basically it talked about how the body can recognize when it has been hit with a large amount of protein and you will release a hormone that slows movement through the bowels. If I stumble across it again, I'll post the link here.

If you are getting stomach aches from supplements, stay off them. Eat real food.

I've been doing Paleo for about 6 months now. I love it and it's been fantastic for me. I'm fitting into jeans that were in my "clothes that don't fit" drawer.

+1 for the comment above me.

If you're looking for a good protein powder, go with Carnivore protein. Its a meat derived protein powder that you can drink like a shake. It is slow absorbing, and is used well to fuel muscles and tastes decent.

I found the article.

http://www.marksdailyapple.com/dear-mark-how-much-protein-can-you-absorb-and-use-from-one-meal/#axzz20uP8SxEg

Don't pass up Greek Yogurt at 15+ grams of protein a serving. Cottage Cheese and Yorgurts are best taken before bed because the casein breaks down so slowly and supplies your body with needed protein through the night.

Chicken...the world's best muscle builder.

globetrotter2012 saidHi guys,

The diet side of the gym is the hardest thing for me to get right. I was set a magazine challenge of Hight Intensity Training (HIT) with a paelo-based diet.

I didn't do the challenge coz could get to grips with the diet, but have made some great gains my own way.

I was told to eat 6x 30g of protein a day, apparently the we can only take in 30g in one hour. And someone else said 2.5g of protein for every kilo is needed for good gain.

What are good supplements and excellent ways to take in protein without gaining a big stomoache?

I'm such a bloody fussy eater sometimes lol.

What works well with you?
Cheers,
T

If you do a forum search this topic has been covered so many times. I won't reiterate.

paulflexes saidChicken...the world's best muscle builder.

I eat a shit ton of chicken (that works out to about 50g/day of chicken alone).

greek yogurt for breakfast - about 12-15g of protein there depending on the brand.

Then one post-workout protein shake (with a little before pre-workout)... this is about 35-40g.

Snacks throughout the day - string cheese has 6g protein per stick believe it or not, cottage cheese at 12g per half cup, protein bars at 15g a bar, etc...

lately I've been into peanut butter smoothies as a dessert/pre-bed time item, which involves about 4 heaping tbsp peanut butter, a 20g scoop of whey, milk, ice, some raw eggs if I have them on hand, and salt (another 30-40g protein).

usually adds up to around 1.5-1.8g protein/kg bodyweight (whoever said 1-2g protein per POUND bodyweight.. omg what???) which is what I try to go by. I don't really want my kidneys to totally explode so I'll increase it if I see good evidence more is better..

also drink LOTS AND LOTS OF WATER

The total amount of proteins most people take must be healthy and balanced, because acquiring a large amount of proteins or perhaps ingesting them in low portions may result in significant health problems. On top of that, if you would like to have a very good muscular body, we must make sure of all the proteins we take. how much protein you need and where to get it. During the next few lines we're going to try and answer the actual concern : What amount of protein we need to have a day?

After we compare and contrast the amount of calories we take in plus the number of proteins we must have, there's a straightforward formula which says that proteins must make 20% of your entire number of calories a day. It means that if an individual really needs 2,000 calories per day, 400 calories need to be derived from proteins. Nonetheless, this kind of formula is not good since the amount of calories may differ in kids. To be a lot more accurate 400 calories will be similar to 100 gr of proteins, which is very much.