How Much Protein Should You Have a Day?

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madman

Super Moderator


Introducing Professor Stuart Phillips, a Tier 1 Canada Research Chair in Skeletal Muscle Health at McMaster University. He is a Professor in Kinesiology, an Adjunct Professor in the School of Medicine, and a fellow of both the American College of Sports Medicine (ACSM) and the American College of Nutrition (CAN).




Dietary protein explained. There are 20 amino acids that make up dietary protein, nine of these are essential for us to get through our diet as we can’t make these ourselves. Because all the tissues in our body are broken down and regenerated on a daily basis – this is called protein turnover – protein is one of the only macronutrients that we have a daily need for. Professor Phillips gives us a great analogy to explain this process. The other two macronutrients are fats (which we also need to eat) and
carbohydrates (which we can get away with not having).
 
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Nelson Vergel

Founder, ExcelMale.com
 

Nelson Vergel

Founder, ExcelMale.com


 

Nelson Vergel

Founder, ExcelMale.com

 

Nelson Vergel

Founder, ExcelMale.com
 

BigTex

Well-Known Member
I just listened to the pod cast I posted and Dr. Schoenfeld discussed protein needs and how much you can take in. He said the following. "it’s important to note that from a nutritional standpoint the term “absorption” refers to the passage of nutrients from the gut into circulation – and in this context, there is virtually no limit to protein absorption." Then he went on to say, "the more relevant question here is whether there’s in an upper limit to how much protein your body can use for muscle-building purposes. This question is a lot more complex and an evidence-based answer requires a good deal of extrapolation based on the limitations of current research." He went on to explain that the amount of protein you can use greatly depends on the content of the meal. The more fat, the slower the protein absorption. So whey isolate might digest and absorb in a matter of 1.5 hours and a steak, with fat may take 7 hours.

"While certainly a threshold exists beyond which protein will be oxidized for energy rather than used for tissue-building purposes, the amount appears to be well above the often cited 20-30 gram limit provided that nutrients are obtained from whole-food based mixed meals. Given that the anabolic effect of a protein-rich meal lasts approximately 5-6 hours (8), a good rule-of-thumb for maximizing muscle growth would is to consume a minimum of 3-4 evenly distributed daily meals containing at least 30 grams of a high quality protein. Within these boundaries, it probably doesn’t matter how you allocate the rest of your protein consumption on a per-meal basis – just make sure you take in close to a gram per pound of body weight per day." Schoenfeld also added a caveat that anabolic steroids and training level may be a big factor but we have no research to show this. So it is highly possible that some pro bodybuilders who are taking in 3g/lb are able to use this amount for tissue building purposes and not oxidize it for energy.
 
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