Protein intake

[espresso123]

Yo folks,
I guess most of us are aware of the rule of thumb amounts of protein intake and some scientific studies on that topic.

However, Id be curious if there are some guys here which can tell based on practical experience which (excessive) amounts of protein used for longer periods of time led to the maximum output of proteinsynthesis and therefore "gains" for enhanced or competitive athletes.

Id be happy if there are some guys which probably experimented that way and can actually make some statements.

Thank you guys!

 

[DugPrime]

AAs = higher protein synthesis = you need more protein of course

IMO, I'd just stick to 2-2.4g/kg of body weight, anything over that is just useless and bad for your kidney.

 

[espresso123]

AAs = higher protein synthesis = you need more protein of course

IMO, I'd just stick to 2-2.4g/kg of body weight, anything over that is just useless and bad for your kidney.

Thats basically what I personally also did, but actually never tried going any higher than that.
Would be interesting if there is one who could make a comparison with like 3g/kg or higher vs. what "most" people do. Here and there they have been anecdotes from "pros" and their coaches who did crazy things but who knows if that was actually true.

Key thought behind it: If more works better, it would probably be less harmful than increasing the dosage of compounds.

 

[Grey Spartan]

AAs = higher protein synthesis = you need more protein of course

I'm going to take the unpopular opinion of;

AAS = higher protein synthesis = you can get away with less protein intake

However, I eat around 1g per pound body weight (2.2g per kilo of body weight). I do this because I cycle carbs and fat.

 

[Liter O' Test]

i think gear makes you able to maintain on less protein, but since you are growing more, you can utilize more.

and on the science side of things, protein is looked at as a growth signal rather than just muscle building blocks. theres a bunch of downstream processes that happen when the body has protein, rather than just having protein available for repair.

i think the 1g/lb is low i think 1.5g/lb is better. maybe if people reduce their protein and eat more carbs they are fuller so they think its better

 

[espresso123]

i think gear makes you able to maintain on less protein, but since you are growing more, you can utilize more.

and on the science side of things, protein is looked at as a growth signal rather than just muscle building blocks. theres a bunch of downstream processes that happen when the body has protein, rather than just having protein available for repair.

i think the 1g/lb is low i think 1.5g/lb is better. maybe if people reduce their protein and eat more carbs they are fuller so they think its better

Yea the "efficiency" increases, so one can benefit more from higher carb intake and perform better during workouts for obvious reasons.

During cutting I was golden using 2-2,5g/kg and carbs as high as possible and it worked nice.

But I have not tried out 3-3,5 for longer periods of time in general.

 

[AlexDavis43]

Yo folks,
I guess most of us are aware of the rule of thumb amounts of protein intake and some scientific studies on that topic.

However, Id be curious if there are some guys here which can tell based on practical experience which (excessive) amounts of protein used for longer periods of time led to the maximum output of proteinsynthesis and therefore "gains" for enhanced or competitive athletes.

Id be happy if there are some guys which probably experimented that way and can actually make some statements.

Thank you guys!

Welcome to Meso. Check out the New Member Introduction thread.

 

[theredkeys]

I weigh 90 kg/200 lbs at 15% bodyfat, and I just do 300g of protein per day. This is from all sources, including vegetables, fruits, carbs. Of that 300g, maybe 200g to 250g is from high quality protein sources.

I'm probably consuming more than I should. But I'd rather overdo it than underdo it.

I'm open to changing my mind on this. Great question.

 

[Benf15harp]

I weigh 90 kg/200 lbs at 15% bodyfat, and I just do 300g of protein per day. This is from all sources, including vegetables, fruits, carbs. Of that 300g, maybe 200g to 250g is from high quality protein sources.

I'm probably consuming more than I should. But I'd rather overdo it than underdo it.

I'm open to changing my mind on this. Great question.

Do you take protein powder?

 

[AlexDavis43]

Do you take protein powder?

I have like a years worth of protein powder and try to throw in a scoop here & there but get most of my protein from food.

I think most protein powders would qualify as high quality. Whey or soy-based come to mind (ref). Even some vegan blends seem OK (ref) as long as total protein intake is adequate.

 

[theredkeys]

Do you take protein powder?

I'll occasionally have some whey isolate, maybe an average of 5 scoops in a week.

 

[buck]

When i ate 1gr/pound of high quality protein i grew. when i upped it to 1.25gr /pound i grew better. And grew even better with 1.5gr/pound. After 28 years of eating 300+ grams a day my kidneys were fine. I have seen to real studies showing healthy people have issues with higher protein diets. The latest literature seems to point at 1.2gr/pound being optimal for most. I did see a study decades ago that the soviets did that showed even on 3gr/pound their Olympic athletes were still in negative nitrogen balance.

 

[AlexDavis43]

I did see a study decades ago that the soviets did that showed even on 3gr/pound their Olympic athletes were still in negative nitrogen balance.

If you have a link to that study, please post it. Looks interesting.

 

[buck]

If you have a link to that study, please post it. Looks interesting.

No link that was before computers it was in a magazine. The info just stick with me. Can't say if the study was well run or not though. The Soviets did a lot of interesting studies years ago.

 

[DoctorX]

If in cruising on 200 mg of test e and eating around maintenance levels. I only need 100 grams of protein per day at 235lbs to maintain. and size doesn't go down. no point in eating more protein if it will cause me to fart more if I can maintain on less. Nothing worse than waking up to yourself farting with your girl right near you ...much happier with 100g protein a day.

If I'm blasting I'll bump it to 200 grams-250 grams a day. As I would never grow with this small amount of protein but still Good enough for maintenance

 

[egruberman]

i think the 1g/lb is low i think 1.5g/lb is better. maybe if people reduce their protein and eat more carbs they are fuller so they think its better

There's a recent meta-analysis that shows a substantial increase in muscle protein synthesis up to 1.3g/lb. This supersedes a 2022 meta-analysis that shows diminishing returns above .8g/lb and little benefit north of 1g/lb.

Data beyond 1.3g/lb is simply unavailable. Certainly muscle protein synthesis wouldn't fall off a cliff at 1.3g.

tl;dr that data suggests that you are correct.

 

[Grey Spartan]

There's a recent meta-analysis that shows a substantial increase in muscle protein synthesis up to 1.3g/lb. This supersedes a 2022 meta-analysis that shows diminishing returns above .8g/lb and little benefit north of 1g/lb.

Data beyond 1.3g/lb is simply unavailable. Certainly muscle protein synthesis wouldn't fall off a cliff at 1.3g.

tl;dr that data suggests that you are correct.

The Japaneses study? Post a link if you have it. And no fishing links you filthy bastard. lol

 

[egruberman]

The Japaneses study? Post a link if you have it. And no fishing links you filthy bastard. lol

Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials - Sports Medicine - Open

Background Protein supplementation augments muscle strength gain during resistance training. Although some studies focus on the dose-response relationship of total protein intake to muscle mass or strength, the detailed dose-response relationship between total protein intake and muscle strength...

sportsmedicine-open.springeropen.com

Yeah... Just found the study, put it in my paste buffer, got distracted with work and then had to make doubly sure I wasn't posting another fishing link.