Post: #1

So I'm new to the whole protein and lifting thing.

Are you guys downing protein shakes even if you're not lifting? What about if you're practicing a martial art or some other kind of non-lifting physical activity.

Post: #2

Yes. On days you're not lifting your body in the simplest terms, is rebuilding and recovering. Protein helps this.

Post: #3

If you are 200 lbs and 25% body fat that means you have 150 lbs of lean body mass. Your protein should match your LBM every single day so in my example that means 150g of protein every day.

When you take protein during the day does not matter, it also does not matter if you take protein before or after or 4 hours before or 4 hours after a workout. It is advised however that you have at least 30g of carbs and 30g of protein within 30 minutes of your workout ending.

Quote:- Get 0.7-1 g of protein per pound of body weight on rest days.

Your body can't metabolize over 30 g of protein at once. SO make sure you spread out your protein intake over 4 - 6 meals during the day.

This is 100% false. You eat the same amount of protein every day and you can eat 150g protein all at once and it will do the same thing. Your stomach might hurt afterwards though. I am surprised someone that reads BB.com would say something like this.

Post: #4

A simple rule to follow.

- Get 1-1.5 g of protein per pound of body weight on lifting days.

- Get 0.7-1 g of protein per pound of body weight on rest days.

Your body can't metabolize over 30 g of protein at once. SO make sure you spread out your protein intake over 4 - 6 meals during the day.

I wouldn't recommend this forum for lifting advice though. We got some solid lifters on here but there is a lot of Broscience being tossed around lately especially on ROK.

Visit Bodybuilding.com or T-nation. But make sure you stay away from the MISC section of BB.com. A lot of reddit type nerds congregate on that forum.

Get Big & Stay Swole brah !

Post: #5

(04-09-2013 08:49 PM)LibertarianBootyHunter Wrote:  A simple rule to follow.

- Get 1-1.5 g of protein per pound of body weight on lifting days.

- Get 0.7-1 g of protein per pound of body weight on rest days.

Your body can't metabolize over 30 g of protein at once. SO make sure you spread out your protein intake over 4 - 6 meals during the day.

I wouldn't recommend this forum for lifting advice though. We got some solid lifters on here but there is a lot of Broscience being tossed around lately especially on ROK.

Visit Bodybuilding.com or T-nation. But make sure you stay away from the MISC section of BB.com. A lot of reddit type nerds congregate on that forum.

Get Big & Stay Swole brah !

That 30 g of protein at a time (or whatever number it may be) upper-limit is a myth. While it may be true that spikes in Leucine levels throughout the day can trigger anabolic pathways such as muscle protein synthesis (hence the rationale for spacing out protein intake), the idea that the body will stop digesting protein beyond an arbitrary amount ingested is absurd. If anything, it will only require more time to break down the protein into its constituent amino acids for complete absorption and subsequent metabolism. Digestion is a much slower process than most people give it credit for. At the end of the day, the quantity and quality are paramount, and the precise timing of your meals is a secondary consideration. You can definitely manage with just 2-3 meals a day, as long as your dietary needs (macros/calories) are being met and you're making good food choices.

Post: #6

[/quote]

That 30 g of protein at a time (or whatever number it may be) upper-limit is a myth. While it may be true that spikes in Leucine levels throughout the day can trigger anabolic pathways such as muscle protein synthesis (hence the rationale for spacing out protein intake), the idea that the body will stop digesting protein beyond an arbitrary amount ingested is absurd. If anything, it will only require more time to break down the protein into its constituent amino acids for complete absorption and subsequent metabolism. Digestion is a much slower process than most people give it credit for. At the end of the day, the quantity and quality are paramount, and the precise timing of your meals is a secondary consideration. You can definitely manage with just 2-3 meals a day, as long as your dietary needs (macros/calories) are being met and you're making good food choices.
[/quote]

I appreciate the feedback bro but i think you are wrong.

I met Marc Fitt ... a fitness model from Canada and he specifically recommends not more than 30-35 grams of protein every 2-3 hours because of the reason i mentioned.

I have also noticed it in my own gains. The more i spread out the protein intake the more muscle i gain. Excess protein can not be stored unlike carbs and fat ... therefore it is excreted by the body.

I will give you the benefit of the doubt and do some more research abut it though.

If you are right ... I will +1 rep you because it means i have spent the last two years of my life waking up at 3 AM drinking protein shakes for fucking nothing.

Thanks brah

Post: #7

Not to diminish his line of work or expertise, but he's a fitness model. A lot of high-level physique competitors (fitness models, bodybuilders, etc) are under the strict guidance of a coach, but aren't very knowledgable themselves about the science behind what it is they do. I'm not arguing that their approach doesn't work, but rather that it's unnecessary and just not all that practical for the average person. I used to be of that mindset as well (not just spacing out protein intake, but eating smaller, more frequent meals to "rev" up the metabolism and all that bullshit). The problem is that because their approach works, they assume that's the only way it must be done. Nowadays I eat pretty infrequently (maybe 3, 4 meals at most a day) but I make sure to keep a rough tally of what and how much I'm eating (i.e. hitting my macronutrient goals on MyFitnessPal.com). It's not unusual for me to go up to 12 h without food (I usually train in the AM fasted), and I'm still making consistent, steady progress in terms of size and strength. The thing most people don't realize is that protein (or all food to a certain extent) is insulinogenic. The pancreas secretes insulin along with other digestive enzymes in anticipation of a meal, regardless of the meal's nutritional content. It's been shown that a protein meal can elicit an insulin response similar to one containing carbohydrates (one reason why the combo of protein and carbs post-workout is a good idea). Constantly consuming food around the clock, day in and day out can possibly lead to chronic elevation of blood insulin levels, which long-term is not be the best thing for your health (think insulin resistance, Metabolic Syndrome, Type II Diabetes, etc.) Fasting is underrated. You don't necessarily have to go to the extreme with something like IF, but a good nights sleep without having to digest food ensures that your body can divert its resources into healing and repairing itself. Bottom line is that with regard to protein, the timing is not as important as you think--if you space out your meals reasonably like a normal person and make good food choices (i.e. beef, chicken, eggs, avoid soy), you should be covering your bases well. Sounds like if you're going as far as to wake up every morning to have a shake, you're getting more than enough protein in your diet. By the way I do have a science background (M.S. in Physiology). The funny thing is a lot of this knowledge I've acquired through practical experience and classic trial-and-error. Not trying to tout my credentials, but a little application of science goes a long way.

TL;DR: Don't sweat the small stuff; look at the big picture.

Post: #8

(04-10-2013 01:53 AM)Major Tom Wrote:  Not to diminish his line of work or expertise, but he's a fitness model. A lot of high-level physique competitors (fitness models, bodybuilders, etc) are under the strict guidance of a coach, but aren't very knowledgable themselves about the science behind what it is they do. I'm not arguing that their approach doesn't work, but rather that it's unnecessary and just not all that practical for the average person. I used to be of that mindset as well (not just spacing out protein intake, but eating smaller, more frequent meals to "rev" up the metabolism and all that bullshit). The problem is that because their approach works, they assume that's the only way it must be done. Nowadays I eat pretty infrequently (maybe 3, 4 meals at most a day) but I make sure to keep a rough tally of what and how much I'm eating (i.e. hitting my macronutrient goals on MyFitnessPal.com). It's not unusual for me to go up to 12 h without food (I usually train in the AM fasted), and I'm still making consistent, steady progress in terms of size and strength. The thing most people don't realize is that protein (or all food to a certain extent) is insulinogenic. The pancreas secretes insulin along with other digestive enzymes in anticipation of a meal, regardless of the meal's nutritional content. It's been shown that a protein meal can elicit an insulin response similar to one containing carbohydrates (one reason why the combo of protein and carbs post-workout is a good idea). Constantly consuming food around the clock, day in and day out can possibly lead to chronic elevation of blood insulin levels, which long-term is not be the best thing for your health (think insulin resistance, Metabolic Syndrome, Type II Diabetes, etc.) Fasting is underrated. You don't necessarily have to go to the extreme with something like IF, but a good nights sleep without having to digest food ensures that your body can divert its resources into healing and repairing itself. Bottom line is that with regard to protein, the timing is not as important as you think--if you space out your meals reasonably like a normal person and make good food choices (i.e. beef, chicken, eggs, avoid soy), you should be covering your bases well. Sounds like if you're going as far as to wake up every morning to have a shake, you're getting more than enough protein in your diet. By the way I do have a science background (M.S. in Physiology). The funny thing is a lot of this knowledge I've acquired through practical experience and classic trial-and-error. Not trying to tout my credentials, but a little application of science goes a long way. Hope that helps.

TL;DR: Don't sweat the small stuff; look at the big picture.

Post: #9

Sorry for the double post; if one of the mods could delete the dupe that'd be great.

Post: #10

(04-10-2013 12:29 AM)Major Tom Wrote:  That 30 g of protein at a time (or whatever number it may be) upper-limit is a myth. While it may be true that spikes in Leucine levels throughout the day can trigger anabolic pathways such as muscle protein synthesis (hence the rationale for spacing out protein intake), the idea that the body will stop digesting protein beyond an arbitrary amount ingested is absurd. If anything, it will only require more time to break down the protein into its constituent amino acids for complete absorption and subsequent metabolism. Digestion is a much slower process than most people give it credit for. At the end of the day, the quantity and quality are paramount, and the precise timing of your meals is a secondary consideration. You can definitely manage with just 2-3 meals a day, as long as your dietary needs (macros/calories) are being met and you're making good food choices.

^THIS. Could not have said it better myself.

Post: #11

I am reading Schwarzenegger's bio (props to the user here who recommended it but I can't remember his name) and when he came to California he was selling protein supplements and shakes. He admits that he made shit up, such as the limit of how much protein the body could handle at one time (his figure was higher than 30 grams though) and how you needed protein powder because you could never eat enough steak. This was forty years ago in an industry that has only become more sleazy with time as guys try and hype more and more products and bros spread the word about what they heard off these guys as gospel. I would recommend taking any BB wisdom with a grain of salt.

Post: #12

(04-09-2013 08:35 PM)Sonsowey Wrote:  Are you guys downing protein shakes even if you're not lifting?

Yes

(04-09-2013 08:35 PM)Sonsowey Wrote:  What about if you're practicing a martial art or some other kind of non-lifting physical activity.

Still have your shake

Post: #13

You absolutely need your protein requirement on the non-lifting days-your body isn't growing when you're lifting- it's growing when you're resting