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(LONG-WINDED ALERT)

A trainer at my gym told me a few months ago that I should be consuming 300 to 400 g of protein a day if I am trying to build up muscle. Those numbers shocked me (that's a LOT of protein), but I went to the closest sports nutrition store and the lady there confirmed that. However, she did steer me away from some of the more popular brands, because she noted that they tend to increase overall weight a lot, especially in guys my age, which is not something I want to do. (I want to build muscle mass while losing fat). She said that the more popular brands are for "those high school football player guys who are just burning thousands of calories every day", and recommended a whey protein mix with a low carbohydrate-to-protein ratio.

I tried several whey protein mixes and also a hemp protein mix, with hardly any results. I avoided the soy protein because I heard the rumors that soy increases estrogen levels in guys. I've since read a lot of articles online that say the estrogen stories are an old wives' tale and definitely not true, but you still hear health food store attendants and nutritionists repeating it all the time.

Anyways, I recently got some of the soy protein mix just because I was sick of all the ice-cream flavors that the other protein supplements always come in, and soy was the only unflavored one at the store. I am getting REALLY noticeable results with the soy protein that I did not get with the whey or hemp. My shirts are getting noticeably tighter in the shoulders, chest and sleeves and looser around the waist. and it really looks to me in the mirror like I'm getting a lot more defined since I started drinking the soy supplements.

Has anybody else had a similar experience with the protein supplements?

nice to know that you had that experince since Im trying to do the exact same thing. I am a little worried about the soy though since Ive heard and read the exact samething in GQ & Details magazine. It was in one of thoes by the numbers things that they have. It is also known to lower sperm count... that that it would really matter all that much among gay men but considering I want to have kids of my own at one point it is still a concern. thanks for sharing.

I recently got Meal Replacement shake mix, it is pretty good on mixed protiens, like Calcium Casienate, Whey Protien, Soy Protien, Egg Protien and Whey Protien Isolate, Just started a couple of days back so lets see how the results turn out.

I've used Soy protein and products for many years.
When I bulked up... when I got lean... it did the job.
I think that the rumors are just that. RUMORS.
I have a milk allergy thus I can't use whey or any
milk based protein. Recently I started using
Optimum Nutrition 100% Egg Protein. I really like the
results. A little different than the soy results.
But that could be due to a change in my workouts ?

In your case i would say too much protein isn't beneficial.
Here's a calculation to help you figure out how much you
need according to your activity level and goals.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8. Use a higher number (between 1 and 1.8 ) if you are under stress, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day


Hope this helps.

*runs off to look for chucky*

300-400 grams? That's egregious. Your kidneys will hate you for it (btw... too much protein is actually toxic for that very reason). I've heard people suggest eating a gram per pound of body weight as the max intake.

A 330 lb bodybuilder might need 300g of protein, but even that would be on the high end (using 2grams of protein / kg of body weight - just to keep math simple). Trainers, gym staff, and nutrition store salespeople, often over sale protein - it is how they make money off people like you.

Here is a link to National Srength and Conditioning Association (a very respected organization):
http://www.nsca-lift.org/Perform/article.asp?ArticleID=104
It gives protein recommendation based on lbs which might be easier for some people not wanting to convert bodyweight into Kg.

I am so used to the the .8g -1.8 g /kg of body weight standard though.

Asking "how much protein do I need?" is the best screening question you can ask a trainer to find out if the trainer is honest with you, or is just trying to rip you off. Trainers often have a supplement quota and selling excess protein to well-meaning, but uninformed people is the easiest way for them to make that quota. They also probably get a commission on the sell - all at the cost to your kidneys and your expensive urine.
One hundard and fifty grams of protein daily would also add 600 Kcals aday
(1 gram of proten = 4 Kcals).

I take 19grams of 100% whey protein mixed with skim milk daily. I prefer Designer Whey. Whey protein is considered the "gold standard" of protein. There is some concern about males cosuming too much soy. I actually switched from have soy milk with breakfast to having almond milk for such concerns. Whey protein is broken down relatively quickly. Some people prefer having a Whey/calcium caseinate mix. The reason is the caseinate is broken down more slowly thus giving a more steady relase of protein over a longer period of time. I am a semi-vegeratian and after looking at my protein intake realized I needed to supplement some protein in my diet. Not everyone needs a protein supplement though.

Chucky often gives good advice on these type issues - I am sure he will be around soon enough

Thanks all for the replies. And I haven't actually been taking 300g a day, so don't anybody worry about my kidneys. For one thing, I was very suspicious of that number because that's something like 12 to 15 whole cans of tuna. There's no way I can eat the equivalent of 12-15 cans of tuna in a day. I've actually been taking a little over 50g a day (2 scoops per shake, once before the workout and one after the workout). Plus, I usually get some fish, eggs, meat or cheese in at least one of my regular meals during the day.

But I do think that I am getting noticeably better results with the soy protein than what I got with the whey or hemp. We'll see. I just switched to the soy recently. I'll let you all know in a few months if it continues.