question about protein absorption

[nuthinbutapeanut]

I have heard and read that the average human body can only absorb 30-35grams of protein in one sitting. if this is true, is the best way to get all of the necessary protein to take in shakes between meals/middle of the night, etc.?

 

[biggeriwant]

there's no guaranteed way to determine your protein absorption rate per serving. Even though many claim to know this fact, I would simply ask for a scientific study to backup any claim. Each person is different and no 2 people have an identifical TEF (thermal effect of food). Humans are not robots.

There are a host of factors such as sex, age, height, metabolism, somatype (body type), lean body weight, percentage of body fat, etc..... All of these factors contribute to how much protein your body is capable of utilizing.

Aside from this, the general rule of thumb is a protein absorbtion rate between 20-40 grams of protein, per serving. This ratio contains a wide margin for error since I don't know your stats.

The exception to the rule is this; within 30 minutes after a strenuous weight lifting workout (not cardio), the body can utilize up to 40-50 grams of protein.

Once again, I don't have a scientific study to backup this claim; only a lot of anecdotal evidence to support this.

Aside from protein absorption, the consensus is that whey based proteins should be consumed; not slow absorbing protein such as albumin or casein. Since bodybuilders / serious weight trainers recommend eating every 3 hours minimum, then fast acting whey proteins should be ideal.

There are many forms of whey based protein; whey protein isolate, whey protein concentrate, etc... Since most protein supplements don't breakdown the different forms of whey protein, just concentrate on getting tons of whey protein.

 

[lucian]

..............

if what your saying was true guys who weigh 300 + lb would be eating like 9-10x a day. but they dont. people like dante who eats 450 grams a day would be eating 11 meals!!! many guys i know have up to 80-90 grams pre meal and it looks like they r doing well.
lucian

 

[biggeriwant]

nuthinbutapeanut, here's a simple formula for determining your daily protein intake:

1 gram protein per pound of body weight for semi active individuals
1 - 1.5 grams protein per pound of body weight for very active individuals
1.5 - 3 grams protein per pound of body weight for serious weight training

 

[TooPowerful4u]

I dunno what to believe. Explain how DC has people eating 90g per meal and they grow like crazy?

 

[biggeriwant]

There are literally hundreds of articles discussing protein intake. Here's a fairly straightforward article by Tom Venuto.

**broken link removed**

Here's another article from muscle and fitness

http://www.muscleandfitness.com/nutrition/25

 

[badman]

I dunno what to believe. Explain how DC has people eating 90g per meal and they grow like crazy?

Thermic effect and who doesn't like beef lol... If you eat enough protein you start feeling really hot its a nice feeling...

 

[Wana B Big]

i think protein intake varies from person to person,and 30 -50 grms per meal at 2-3 grms per 1 kilo of body weight is just a gide,i used to know this guy who was a vegatarian, didnt do weights or play sport,just used to mope floors for a living,but he looked like a muscley mike tison.

 

[joshbarnett]

its simple...take your bodyweight times 2 and then divide that by 6 and thats how much protein you should get each meal every day.