Starting Protein Intake: When and how is it appropriate?

  • Monochromeman

    Posts: 4

    Apr 22, 2013 2:26 AM GMT
    Starting Protein Intake: When and how is it appropriate?

    Hey, guys. I noticed this topic can well be included in other categories (Body Building, Gaining weight, and Vitamins & Supplements) so I picked General Discussion to see if more of you could reply asap.
    Here is the thing:
    I've worked out for over four years, but many factors of our contemporary life (college, job, assignments, time, etc.) haven't let me be as constant as I'd like to. That's why despite the apparently long time working out, I still look crazy skinny.
    A couple of months ago I joined a new gym where my goals (i.e. hypertrophy and health) were taken quite seriously (I guess up until then I'd been attending crappy gyms!) It was there where they told me that if I wanted to increase my muscle tissue I should start consuming I-don't-know-how-many proteins a day - they told me the figure, I just can't remember!
    To be honest, I've always been skeptic of protein intake, especially because my body type is ectomorph. I guess you can say I'm afraid of getting muscle and not knowing how to maintain it. And you know, there are a lot of stories out there about guys who quit their protein shakes for some reason and lost not just their hot bodies but also their self-esteem.
    My trainer recommended that I should start consuming bit by bit, and that after I reach a physical condition I feel comfortable with, I could quit the proteins and focus on "getting toned".
    So here is where I ask for your help, wise guys. I'd like to know, based on your experience or knowledge, when and how it is appropriate for a guy to start consuming proteins, and what proteins are the best for that purpose. After all, there are many kinds available, right?
    If you just want to comment on the matter (for example, if you're in the same situation), welcome!
    Thanks a lot!

    More info about my case:
    Current weight: 62kg
    Current height: 1.79m

    Themonochromeman
  • GWriter

    Posts: 1446

    Apr 22, 2013 2:42 PM GMT
    Whey protein isolate is generally considered the standard. Try having a shake with 20 - 40 grams of protein once or twice a day. Don't worry, you won't blow up to Mr. Olympia size in one week. Putting on muscle is actually pretty hard, and it definitely doesn't happen immediately. You aren't going to wake up one day and find that you got swole "by accident"
    Good luck!
    (Btw, real food is more important than any supplement. Be sure you are getting ample amounts of healthy protein, carbs, and fat from natural foods.)
  • Destinharbor

    Posts: 4433

    Apr 22, 2013 9:29 PM GMT
    Don't worry. You can't overdose on protein. Your body uses what it needs and discards the rest. So at a minimum, drink 20 grams or more before and again after your workout. No more than 30 minutes after. It is simply food your muscles need to grow. I use a balanced form that has both quick release and slow release types of protein. Feeds the system for about three hours.
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    Apr 22, 2013 11:16 PM GMT
    A gram per pound of body weight if your goal is to build muscle. Muscle building isn't only about consuming protein though. You could get a pound per body weight and actually lose muscle if you're in a consistent calorie deficit for a long period of time. I only eat about 50 grams of protein a day because I'm a vegetarian that's lactose intolerant, and I actually make strength gains in the gym on that. That's obviously not ideal though.
  • calibro

    Posts: 8888

    Apr 23, 2013 12:53 AM GMT
    Destinharbor saidDon't worry. You can't overdose on protein. Your body uses what it needs and discards the rest. So at a minimum, drink 20 grams or more before and again after your workout. No more than 30 minutes after. It is simply food your muscles need to grow. I use a balanced form that has both quick release and slow release types of protein. Feeds the system for about three hours.


    but you can fuck up your kidneys
  • Rhi_Bran

    Posts: 904

    Apr 23, 2013 7:32 PM GMT
    Destinharbor saidDon't worry. You can't overdose on protein. Your body uses what it needs and discards the rest. So at a minimum, drink 20 grams or more before and again after your workout. No more than 30 minutes after. It is simply food your muscles need to grow. I use a balanced form that has both quick release and slow release types of protein. Feeds the system for about three hours.


    Yes you can. While it's true that protein does not turn into fat as easily as carbs or sugar, it still will if you don't use all of it, and consuming too much without using it can also constipate you horribly. Your body doesn't "throw out" everything it doesn't immediately use; if that were the case, most people would be skinny. Although fiber does help with that.

    If you increase your protein intake by a considerable amount, I recommend consuming at least 1g fiber for every 3g protein. Don't exceed 35-38g fiber however. They say 38g is the daily recommended amount for males, but I don't think I know anyone who eats that much. I've tried consuming that much and the results are gastrointestinally unpleasant. As an example, I generally eat 100g protein and ~30g fiber on weight lifting days. I lift to get lean, not to bodybuild, so I don't need 150g of protein.

    Try eating nut and dried fruit mixes - good protein, lots of fiber, and some spare calories you'll need if you're trying to put on weight.
  • Monochromeman

    Posts: 4

    Apr 24, 2013 6:24 AM GMT
    Thank you guys, I appreciate every comment!

    Early this morning I asked the same question to a gym buddy and he recommended that I should try a hypercaloric protein supplement. What do you think?

    Themonochromeman