Protien how much???

[JSM115]

I'm a LEJA major at WIU at the moment, and I work out about 5 times a week. MWF different upperbody workouts, and a 2 mile run. Tues Thurs 6 mile bike ride , and lower body workout. I've been taking a 23gram EAS protien about 4 times a day. I weight about 165 pounds. I've noticed my urine is like a bright yellow color. Is my body not absorbing the protien. Am I taking to much? I'm also taking a vitimin shope daily multi vitiamin which might also be it, but i'm not sure. Any advice would be appreciaited. Thanks.


Sorry about the spelling I understand its protEIn

[Upandatem]

Including the amount of protein you consume with your meals during the day, your consuming too much protein, here read this

Protein – When protein is digested, amino acids are released. Amino acids are the building blocks the body uses to construct and repair damaged tissue, to build muscle. When you work out intensely, you damage the body, and force it to make itself stronger and able to exert more effort. Amino acids and protein also work as hormones, enzymes, and transporters of other chemicals in the body. Protein provides structure for the body. However, you don’t need excessive amounts of protein to get big muscles, or for any of the other reasons that the supplement companies try to shove down your throat.

When adequate energy is available, amino acids are used to build and repair damaged tissue, to work as hormones, enzymes, and to transport chemicals in the body. However, to the body, energy for survival is more important than growing bigger. If you don’t eat enough carbohydrate-rich foods, the liver breaks down amino acids to make glucose for fuel. The body breaks down ALL non-essential protein to ensure that it has energy for the cells. You don’t get bigger. Your body goes into a catabolic state, where it feeds on the muscle, instead of growing it.

The body CANNOT use more than 1.7 grams of protein per kilogram of bodyweight per day to make tissue. That’s a scientifically proven fact, folks. 1.7 g protein/kg bodyweight/day. The body is unable to store excess protein as protein or as amino acids. It is either used as energy or stored as fat. Protein produces more by-products than carbs, and more harmful by-products at that.

The average sedentary fatass civvies male needs about 64 g/day of protein. An 80 kg (175 lb) soldier training heavily can use up to 136 kg/day. You don’t need to intake massive quantities of protein powders and pills, and cans of tuna very 20 minutes to reach this. The average North American diet supplies more than enough protein for athletes. By choosing a sensible amount of food from the four food groups, and eating 4 – 6 small meals a day, you can easily reach 136 g of protein. Eat a healthy diet, as outlined by Canada’s Food Guide to Healthy Eating, and you WILL get enough protein. Even a vegetarian will get enough. Anyway, during an intense strength- training program, you only require an additional 28g of protein to meet your body’s needs. The majority of the protein you require is resynthesized from protein that you break down during training.

So, you see where I’m going here? Carbohydrates are actually more important to building an athlete than protein. And, being a hard-core carnivore, that breaks my ******* heart. But, science has proven it. You only need about 10 –35% (at most) of your daily energy intake from protein. If you’re very active, you don’t need to increase your intake of protein alone, you need to increase your food intake, period. You need to eat more carbs and fat, as well as protein. As long as 10% of the food you eat in each sitting (meal or snack) is protein, you’re getting enough. And, that’s easily done by simply following the Food Guide. If you eat very little throughout the day, then you need to increase the amount of protein in each sitting to the 35% mark. But, then, you’re not going to perform as well, anyway.

It’s ridiculously easy to eat enough protein for muscle growth. Foods from all 4 groups contain protein, it’s only the amount of protein in each that varies. Meat obviously has the most, with cereals having the least. Even a snack of crackers and an apple has protein in it, even though you don’t have meat or a meat-alternative in there. Throw a tiny bit of peanut butter on the crackers, and you’ve got a high-protein, high-carbohydrate, after-workout snack.

Protein Supplements – They’re not all evil. They’re not totally a waste of money (just mostly). Some protein supplements, and many meal-replacement supplements, also contain carbohydrates, vitamins and minerals and, as such, can have a place in situations where perishable food is not an option. In this situation, choose a supplement that has a greater carbohydrate content. But, they are never supposed to replace actual, you know, FOOD!

In terms of nutrient value, food is a much more economical and nutritious choice. Supplements lack the important extras such as fiber, phytochemicals and the proper balance of vitamins and minerals that foods have. Your body was designed to extract the nutrients it needs from food, not from chemically created supplements. Too, many of these supplements provide low quality protein, too much of a single amino acid or too few essential amino acids, resulting in waste and strain on the digestive system. Ingesting protein as a single amino acid can inhibit the absorption of other essential ones as they compete for the same absorption sites in the digestive tract.

If you want extra protein, rather than spending big bucks on protein or amino acid powders, try good old skim milk powder – it’s cheaper and contains whey as well as other proteins. Mix it into milk, puddings, soups, sauces, even meatloaf. Believe it or not, the best supplement out there is probably Carnation Instant Breakfast, with some fruit, say a banana.

[NY BLUE 86]

Your body can absorb up to 40 grams of protein at a time. The color of your urine has to do with all those multivitamins. You don't need to take vitamin pills, many companies overload too many vitamins in one pill, which also contain fillers. Too much of the DV (Daily Value) of vitamins is no good. Try to get vitamins from natural food sources, it's way better.



-BLUE

[JSM115]

Upandatem can I ask where you got that from? I've just never heard that before, and i've done a lot of research on the topic. All the other sources i've read say 1 gram per LB of body weight which means I should be doing 165 grams and i'm no where near that.

Your body can absorb up to 40 grams of protein at a time. The color of your urine has to do with all those multivitamins. You don't need to take vitamin pills, many companies overload too many vitamins in one pill, which also contain fillers. Too much of the DV (Daily Value) of vitamins is no good. Try to get vitamins from natural food sources, it's way better.

Your probably right its just that i'm in college right now and our food kinda sucks, so its hard to eat a real good diet. I wanted to make sure I was getting all my required vitamins. The daily value on some of the things in them are over 100percent though which means i'm getting to much. Thanks for pointing that out.

[Kimble]

A good site to review for physical fitness information is bodybuilding.com. They have TONS of training articles (on solid, natural fitness, not just bodybuilding).

Generally, you want to eat about 1 gram of protein per pound of body weight. Also, as stated previously, your body cannot properly absorb more than 40 grams of protein per sitting, so space out your meals (ex: six smaller, well-balanced meals rather than three larger ones).

[rgs83]

Short and sweet.

The rule of thumb is 1g of protien per 1 lb of mass.
If you weight 200lbs, get 200g in ya! Space it out.
Thats the basic - if you're training and looking to get a bit more size, get a bit more in.

Your urine is yellow due to ionization. ...in english - you're not drinking enough water. In a day, namely if your training you should be drinking water almost non stop!
It basicly flushes your system.

Hope it helps

[NY BLUE 86]

Short and sweet.

The rule of thumb is 1g of protien per 1 lb of mass.
If you weight 200lbs, get 200g in ya! Space it out.
Thats the basic - if you're training and looking to get a bit more size, get a bit more in.

Your urine is yellow due to ionization. ...in english - you're not drinking enough water. In a day, namely if your training you should be drinking water almost non stop!
It basicly flushes your system.

Hope it helps

That's if you’re a bodybuilder. Other factors are the amount of calories you take in. You know who came up with the 1g of protein per 1lb of mass rule? Arnold Schwarzenegger back during his bodybuilding days during the golden age of bodybuilding. Ever since then, every bodybuilder has followed that rule of thumb. In his case, it's not necessary. The recommended DV for protein in the average male is 50 grams per day. If he's working out, around 100g is plenty to stimulate new muscle growth, provided he’s taking in more calories than he burns. Also, Doctors do not advocate the 1 g of protein per body lb of body weight, provided health is an important factor, use protein in moderation.

[JSM115]

Your urine is yellow due to ionization. ...in english - you're not drinking enough water. In a day, namely if your training you should be drinking water almost non stop!
It basicly flushes your system.

I know what your talking about if you dont' get enough water. When I described it, it sounded like it, but its really those multivitamins. Like it was a lot brighter then it is when you don't get enough water. I'm done with those vitamins though thanks for all your input guys I appreciaite it. I work out 5 times a week and very active, so i'll probably stay around 100 grams per day. Thanks!

[Mike1986]

Schwarzenegger alone didn't come up with the 1g per pound of body mass rule...that was from a compilation of bodybuilders from the last 60 years dating all the way back to guys like John Grimek and Bill Pearl (Who is still and has won bodybuilding contests on an lacto-ovo vegetarian diet) all the way up to today. Arnold was 240 at his heaviest for his Mr. Olympia contests from 1970-1975 and he was consuming much more than 240 grams of protein per day, he utilized a 40/40/20 plan of protein, carbs, fat. Arnie was up to more around 350g a day.

This is A LOT of protein and in all I have researched and in my own experience; as Americans with diets rich in meats and from basic body metabolism it is VERY hard to become deficient in protein if you aren't a hardcore drug using bodybuilder- you really have to try and become deficient. As a bodybuilder you really should never dip below 100g per day but you don't have to eat 1 gram per pound, that total is for guys who are pro bodybuilders using drugs. Besides this should really be 1g per pound of LEAN body mass and not just total weight.

Something you are doing is relying too much on protein powder. You simply must get most of your protein from whole food sources and use protein powders as a fast digesting and convienient way of obtaining protein when eating a whole food meal isn't an option. This is why they are called "Supplements". Get your main protein from red meat, chicken, fish and of course the best protein source for whole foods- eggs. Take a maximum of 2 protein drinks a day, one for after you workout and if you really need to take a second then go ahead...but if you can eat a real meal..opt for the food.

[JSM115]

Schwarzenegger alone didn't come up with the 1g per pound of body mass rule...that was from a compilation of bodybuilders from the last 60 years dating all the way back to guys like John Grimek and Bill Pearl (Who is still and has won bodybuilding contests on an lacto-ovo vegetarian diet) all the way up to today. Arnold was 240 at his heaviest for his Mr. Olympia contests from 1970-1975 and he was consuming much more than 240 grams of protein per day, he utilized a 40/40/20 plan of protein, carbs, fat. Arnie was up to more around 350g a day.

This is A LOT of protein and in all I have researched and in my own experience; as Americans with diets rich in meats and from basic body metabolism it is VERY hard to become deficient in protein if you aren't a hardcore drug using bodybuilder- you really have to try and become deficient. As a bodybuilder you really should never dip below 100g per day but you don't have to eat 1 gram per pound, that total is for guys who are pro bodybuilders using drugs. Besides this should really be 1g per pound of LEAN body mass and not just total weight.

Something you are doing is relying too much on protein powder. You simply must get most of your protein from whole food sources and use protein powders as a fast digesting and convienient way of obtaining protein when eating a whole food meal isn't an option. This is why they are called "Supplements". Get your main protein from red meat, chicken, fish and of course the best protein source for whole foods- eggs. Take a maximum of 2 protein drinks a day, one for after you workout and if you really need to take a second then go ahead...but if you can eat a real meal..opt for the food.

thank ya much sir, good information to know.

[The13ig13adWolf]

if you're active, you're better off with 1.5g per bw or just over IMO.

[StealthUnit]

Be advised your urine is a bright yellow colour from the multi-vitamin, the protine has much less impact on your urine colour. A good amount is 1.5 grams per pound of body weight as stated above. Do not just get it from whey though, you need to consume it from whole sources and slower digesting proteins like the caseinates found in milk and other dairy products. Have any more Q's PM me as I am also a Fitness Advisor

[cruzmisl]

good articles by a renowned Dr.

http://www.johnberardi.com/articles/...oprejudice.htm

if you get through this one you're better than me.

http://www.johnberardi.com/articles/...ein_debate.htm