How much protein is TOO much protein?

  • Posted by a hidden member.
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    Jun 18, 2009 2:26 PM GMT
    So here's a topic for discussion.

    How much protein is TOO Much? Is there such a time when one can go overboard?

    I was using IsoFlex Whey Protein Isolate, and had approx 4 shakes per day, along with other food. (One in the morning with my fruit smoothie, one mid morning, one mid afternoon, and one post-workout).

    I also use a supplement called Superpump 250 Pre-workout.

    But I found that the protein was having some adverse effects on my GI tract, so I've stopped the shakes, and substituted them with more chicken breast, tuna or egg whites. I've also begun taking digestive enzymes with each feeding.

    While the food substitution and the enzymes have made things a little better, I'm wondering if I'm just feeding my body too much protein and it can't process it all. (Or is it the creatine in the superpump 250?)

    So I know if you are going to give any advice, you're gonna want to see a typical day's food intake:

    No Salt/Sugar/Caffeine or Alcohol.
    Water is drank regularly throughout the day.

    6:00 - Breakfast
    1/2 cup of cooked oatmeal (with a tablespoon of peanut butter cooked in)
    8 Egg whites (could be cooked scrambled or just drank raw or made into an omlette. In the case of the omelette, I would have a piece of 12 grain toast instead of the oatmeal)

    9am - 1/2 cup of cottage cheese and a granola bar and a banana

    12 noon - Lunch
    Chicken breast or 2 cans of Tuna & Cottage Cheese
    Roasted sweet potato or spinach salad (tomato/cucumbers and cottage cheese as dressing)
    or
    1 cup of whole grain pasta instead of sweet potato/salad

    3pm - Chicken breast or 1 can of Tuna / apple

    4 or 5pm - Superpump 250 / Banana
    Gym immediately after

    Post workout-
    Chicken breast and sweet potato

  • Bunjamon

    Posts: 3161

    Jun 18, 2009 3:59 PM GMT
    From smart-strength-training.com:

    "It is, however, realistic to take in between 1.4 and 1.8 g of protein per kg of body weight when following a weight training program. Remember that you only need enough protein to repair the damaged muscle fibers. Anything in excess will be excreted in the urine or stored as fat. Then again, not getting enough protein can result in muscle wasting and decreased muscle growth!

    Let’s say you’re 200 lbs again, but this time you’re an avid gym-goer. Using the conversion above, a 200 pound individual is about 90.9 kg. How much protein per day? Let’s do the conversion…

    90.9 kg x 1.4 g/kg = 127 g of protein on the low end

    90.9 kg x 1.8 g/kg = 162 g of protein on the high end

    In other words, if you follow a legitimate workout program, it’s usually necessary for a 200 lb individual to take in between 127 and 162 g of protein per day to aid in repairing and rebuilding damaged muscle."

    P.S. For those who are not metrically inclined, to get your weight in kilos you take your weight in pounds and divide it by 2.2.
  • SoDakGuy

    Posts: 1862

    Jun 18, 2009 4:19 PM GMT
    When you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.
  • Posted by a hidden member.
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    Jun 18, 2009 4:32 PM GMT
    If you want to use pounds instead of kilograms.
    To figure out your needs, simply multiply your weight in pounds by one of the following:

    Sedentary adult 0.4
    Active adult 0.4-0.6
    Growing athlete 0.6-0.9
    Adult building muscle mass 0.6-0.9

    Meat, poultry and fish 7 grams per ounce *
    Beans, dried peas, lentils 7 grams per 1/2 cup cooked
    One large egg 7 grams
    Milk 8 grams per cup
    Bread 4 grams per slice
    Cereal 4 grams per 1/2 cup
    Vegetables 2 grams per 1/2 cup

    *One ounce of meat = 1 slice of deli meat. Three ounces of meat is approximately the size of a deck of cards or the palm of a woman's hand.

    This calculations is only for athletes without high percent body fat. If someone is morbidly obese and weighs 300lbs and wants to grow muscle he is not to multiply 0.6-0.9 times 300lbs. He needs to pick an ideal body weight for body type and height.
    As Bunjamon mentioned, if you exceed the amount of protein you can utilize, the excess will be converted to fat. Protein can also be converted to ATP for energy which is not a bad. I don't think it will be excreted in the urine. I believe the kidneys only excrete protein if damaged (however I could be wrong). Excess vitamins certainly are excreted in the urine. Vitamin C gives urine a golden color .



  • Posted by a hidden member.
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    Jun 18, 2009 4:35 PM GMT
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.



    Oh well.... need to cut down on the protein for me.... hahaha
  • Posted by a hidden member.
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    Jun 18, 2009 4:44 PM GMT
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Protein farts the bane of bodybuilders,

    Here is an article on how to stop protein fartsicon_smile.gif
    http://www.conanstevens.com/bodybuilding-and-muscle-gain/diet-foods-and-protein/protein-farts-how-to-avoid-the-gas.html
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    Jun 18, 2009 4:47 PM GMT
    kneedraggen said
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Protein farts the bane of bodybuilders,

    Here is an article on how to stop protein fartsicon_smile.gif
    http://www.conanstevens.com/bodybuilding-and-muscle-gain/diet-foods-and-protein/protein-farts-how-to-avoid-the-gas.html



    Read the article months ago icon_smile.gif It unfortunately, does not make much of a difference for me.
  • Posted by a hidden member.
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    Jun 18, 2009 4:50 PM GMT
    kneedraggen said
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Protein farts the bane of bodybuilders,

    Here is an article on how to stop protein fartsicon_smile.gif
    http://www.conanstevens.com/bodybuilding-and-muscle-gain/diet-foods-and-protein/protein-farts-how-to-avoid-the-gas.html


    I solved that problem! Everytime I do a protein shake I take a digestive enzyme capsule. I use "Wholezyme" from Whole Foods. Not only does it reduce/eliminate protein farts it also helps your body digest and absorb more of the protein.
  • Posted by a hidden member.
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    Jun 18, 2009 4:59 PM GMT
    musclehuntr said
    kneedraggen said
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Protein farts the bane of bodybuilders,

    Here is an article on how to stop protein fartsicon_smile.gif
    http://www.conanstevens.com/bodybuilding-and-muscle-gain/diet-foods-and-protein/protein-farts-how-to-avoid-the-gas.html


    I solved that problem! Everytime I do a protein shake I take a digestive enzyme capsule. I use "Wholezyme" from Whole Foods. Not only does it reduce/eliminate protein farts it also helps your body digest and absorb more of the protein.


    I take a digestive enzyme each time I consume food/protein shake now.... I think I'm broken ... icon_redface.gif
  • Posted by a hidden member.
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    Jun 18, 2009 5:04 PM GMT
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Does this have anything to do with being lactose intolerant?
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    Jun 18, 2009 5:07 PM GMT
    hombrehombre said
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    Does this have anything to do with being lactose intolerant?


    I don't think so - I have always historically drank milk, ate cheese, ice cream, cream in coffee, yoghurt, etc, with no adverse effects.
  • Posted by a hidden member.
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    Jun 18, 2009 5:11 PM GMT
    I think a person can develop lactose intolerance later in life. You might start excluding foods from your diet (the usual suspects are wheat and dairy) and see if you are allergic to them.

    One risk of eating too much protein is that it can overtax your kidneys and lead to kidney failure. I'm not a nutritionist and I don't know how much is too much, though.

    It looks like you are getting more than enough protein to grow muscle.
  • gwuinsf

    Posts: 525

    Jun 18, 2009 5:20 PM GMT
    I have a hard time believing that protein farts comes from the whipped up bubbles in your protein shake.
  • whenitrains

    Posts: 43

    Jun 18, 2009 7:38 PM GMT
    It may cause more gas but non-meat sources of protein.

    http://www.weightlossforall.com/protein%20combinations.htm
  • Posted by a hidden member.
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    Jun 18, 2009 8:31 PM GMT
    Also be aware that gym employees (trainers included) often try talking people into buying, and taking, more protein than you really need.
  • Posted by a hidden member.
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    Jun 18, 2009 8:57 PM GMT
    SoDakGuy saidWhen you're farting a lot ... that's when you know you're taking in too much protein.

    And that really is the honest truth.


    This is due to your digestive system trying to digest too much protein at once. If you drink a large protein shake in 5 minutes, this can be the result. Whipping in air with a blender has a minimal effect but it is really more to do with your body's ability to digest a large amount.
    Try splitting the shake and drink half of it when you normally do and the 2nd half at least an hour later.

    Lactose intolerance is a separate issue and is usually accompanied by other symptoms as well, such as cramping. Additionally, lactose intolerance effects show up far more quickly (by hours) than the effects of too much protein at one time.
  • Posted by a hidden member.
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    Jun 19, 2009 9:33 AM GMT
    bgcat57 is right about where the intestinal gas comes from.

    Whey protein has less lactose than milk; so it's better tolerated by lactose intolerant individuals. People with significant lactose intolerance would still have problems.

    When undigested protein, sugars and fiber reach the colon, they are fermented by gas producing bacteria..So consuming less protein at one time makes sense. The digestive track has time to break the protein into the individual amino acids. Individual amino acids can be absorbed before reaching the colon.

    I found out why some of the OTC gas aids may not help all people.

    Products that contain antacids and simethicone, a foaming agent that pulls gas bubbles together (Mylanta, Di-Gel, others), have no effect on intestinal gas.

    The jury is still out on anti-gas medications containing activated charcoal (Nature's Way Activated Charcoal, CharcoCaps, others). If they do work, their effects aren't dramatic.

    The digestive enzyme lactase (Lactaid and Lactrase) may relieve excess gas caused by dairy products. Another digestive enzyme, alpha-galactosidase (Beano), may reduce the gas caused by beans and other carbohydrates containing the sugar raffinose.

    I could not find a digestive aid for protein. There was nothing mentioned on medical web sites. I did not look through the body building sites since they tell you anything to sell another supplement.

    People that consume carbonated beverages or swallow air while eating or smoking will have more gas. The bubbles in the protein drink could cause additional gas. But like bgcat57 said; the amount of gas would be minimal.

  • Posted by a hidden member.
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    Jun 19, 2009 11:59 AM GMT
    Depending on your size, the body will only absorb about 40 grams of protein per serving. If your looking to build big muscle, you (we) should intake our body weight in total grams per day.
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    Jun 19, 2009 1:26 PM GMT
    LuvMuscle99 saidDepending on your size, the body will only absorb about 40 grams of protein per serving. If your looking to build big muscle, you (we) should intake our body weight in total grams per day.


    Body weight in pounds or kilos?