when is the best time to load up on protein?

closesupport

ficticius ruish. its in a sports (fitness nutrition Book that i am reading at the minute)

3 books state exactly the same:

strength training increases protein intake of 1.4 1.7g/kg is recommended for strength athletes ,and an intake of 1.2 1.4g/kg for endurance athletes.

equivelent to 12 15% body weight.....

the complete guide to sports and nutrition (page 64) 1 exampe...

maybe ill find the rest later, cycled 5 miles to work 5miles home i've done a nightshift. (God i dont know why i bothered since i was struggling making my way home, plus a trip to the velodrome and im very very tired since i have now been awake 24hrs well 10 minutes on the train there and 25minutes n the way home.....................

Hey but routine is routine.................................

I wish i could just cycle everyday without bothing to go to work....

ric_stern/RST

maybe you've been awake too long, but my reply that you've quoted was directed at someone else.

Nonetheless, the data that you have presented isn't wholly correct.

ric

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ed073

Google it champ....there are a million studies and articles out there.

http://www.bodybuilding.com/fun/jon7.htm

closesupport

well its 3.00am again and i'm up getting ready for work. i have een awake to long 6hrs sleep down

BiochemGuy

Bodybuilding.com isn't exactly an unbiased source of info. Bodybuilding.com makes money selling protein supplements so ofcourse they are going to reccomend a high protein intake. Since the higher the protein intake, the harder it is to get protein from food alone and people will turn to protein supplements. Gee, a company that sells protein supplements telling people they need alot of protein, go figure. As far as studies go, their are no studies showing a need for a protein intake higher than 2.0g/kg for a natural athlete or bodybuilder. Someone who uses anabolic steroid may need more.

Many of the bodybuilders who experience better muscle growth from a higher protein intake than 2.0g/kg simply were not getting enough calories. So adding extra protein simply increased their calorie intake. 100 grams of extra protein a day would result in 400 extra calories a day. The body needs to be in a calorie surplus for maximum muscle growth. That 400 extra calories a day might have pushed them into more of a calorie surplus which helped muscle growth.

ed073

Jsut an example that I had in my faves...there are lots out there.

Jhikers

Ok, it's a deal

closesupport

i agree with biochem, i'll support his opinion for a change i think he might just right.

how many calories woud you have to consume perday and how many calories would someone have to be to eating 2.0g\kg body weight if that was supposed to be between 12% and 15% of the total calorie intake....

i know i dont want to have to. but i et they recommend atleast 4% of that protein intake come from protein drinks plus suplements. cause if it all came from meat where would the carbs come from.

ric_stern/RST

you appear to have confused two separate issues.

consuming 12 to 15% (or whatever) of your diet via protein isn't the recommendation if you need to consume ~ 2g/kg body mass. In other words, in more frequently trained/better trained/etc athletes the recommendation for dietary intake is simply measured in g/kg and not as a percentage.

ric

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Roadie_scum

We're waiting buddy.

closesupport

no i haven't as stated 12 15% of the total calories consumed 12 to 15% of the overall calories consumed perday should come from proteins, to aid in recovery..

which works out roughly 1.2 1.4g\kg body weight (aerobic exercise since oxygen demands are supplied )or for strength or power events ( Anerobically working, lack of oxygen kills muscle cells) 1.4 to 1.7g\kg perday.

Dietics agrees with me... ohhh look black and white...
need sleep!

ric_stern/RST

what are you rambling about? Have you thought about sleeping and then making coherent sentences?

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closesupport

yes i have thought about sleeping. im sha**ed been up and at work since 3.ooam and your here keeping me awake with your disagreeing attitude.

15.22 with a bath with a bathbomb with lavender from lush to help me sleep.
www.lush.com nah im having a laugh now seriously i need to sleep,


lol... bike needs anew bottom bracket and i can't be ar*ed taking it to get it swapped for a longer one since i have removed my triple. maybe i'll sleep sometime... but i'll need my b1 if i dont.... aint life fun..

plus i was answering to the cramping thing

Beastt

Interesting that the tendency is to believe that protein has to come from either protein drinks or meat. While meat can provide a lot of protein, it's not the only source. To the best of my knowledge those drinks aren't made from meat extracts, though many may turn to dairy as a source. I believe some of them are a concentrated form of vegetable protein. I may be wrong about that but I suppose it depends on your choice of protein drinks. Anyway, many vegetables provide substantial levels of protein and there are a number of nutritionists who would argue that the vegetable protein is as good as, (some would say superior to), proteins found in meat. It's just an option that some people may not want to overlook.

Among legumes there are soy sprouts wich provide about 54% of thier calories from protein down to garbanzos at 23% protein. In the grains you have wheat germ at 31% down to brown rice at 8%. Spinach, (if you can stomach the stuff. Personally, I can't), supplies 49% of its calories as protein, while kale, broccoli, cauliflower, mushrooms, parsley, lettuce and green peas are all between 30% - 45% protein. Even lemons provide 16% of their calories from protein and most nuts are 12% or higher.
Based on Nutritive Value of American Foods in Common Units, USDA Handbook #456