Protein Supplements

sosh

I am currently 1 week into my programme which consists of 3 - 4 gym sessions a week. I have become very serious as of late about my health and my body and decided that if i am going to spend that amount of time in the gym a week i might as well try and reap the most benefits from it.
I have just purchased a tub of protein supplement Optimum 100 % Whey Protein and am confused as to wether i should consume on days when i am not training. I am aware as to how much to take for my body weight etc but am unclear if i should be taking it on non-training days????

All comments and opinions greatly appreciated

Sosh

tribulus

It's not magic just a food supplement so take it on your off day's if needs be.

Although you should try get most of your protein from whole food sources such as lean meat and fish, having one shake a day isn't too bad.

I often have a shake at breakfast with my oats as I don't have much of an appetite in the morning so it does the job.

yomchi

sosh wrote:

I am currently 1 week into my programme which consists of 3 - 4 gym sessions a week. I have become very serious as of late about my health and my body and decided that if i am going to spend that amount of time in the gym a week i might as well try and reap the most benefits from it.
I have just purchased a tub of protein supplement Optimum 100 % Whey Protein and am confused as to wether i should consume on days when i am not training. I am aware as to how much to take for my body weight etc but am unclear if i should be taking it on non-training days????

All comments and opinions greatly appreciated

Sosh

Hi mate,

Your daily protein intake really depends on your goals in the gym. What is it your trying to achieve?

KC81

Can anyone point me in the direction of any sites/ books where i can read up on protein requirments for the gym goer.. including scientific studies.
Seem to just be finding sites associated with nutrition shops and woudnt believe what they say as they're going to be biased.
Dont really know much about protein except that aat more alot of people eat more than they need according to RDA. I always wonder if its so hard on the kidneys is taking a lot of it while doing heavy exercise putting extra stress on the body.

yomchi

if you google protein you will find alot sources relating to it.

KC81

Yeah i just seem to be getting general stuff. i think i'll prob look through some journals when i get the chance. (i hate searching for stuff)
But what i've looked at so far seems to suggest all this excess protein is bad.
And that protein stay the same for the athlete at 15- 20 % of the total food intake.
What would everyone here's protein intake be per day?

yomchi

Again it really depends on your goals.

If you want to get bigger you're protein intake will be greater, if your looking to lose weight it will smaller. If your looking to maintain general fitness and recovery it will be somewhere in between

An 200lb person who is serious into their lifting will consume approx between 200 and 300g per day, maybe more.

irlirishkev

I think the rule of thumb is, that if you're trying to bulk up, then you need to consume 1.5g of protein for every Kg you weigh.
Now obviously that varies depending on your goals.. Others here know a hell of a lot more about this than me

Hanley

KC81 wrote:

Yeah i just seem to be getting general stuff. i think i'll prob look through some journals when i get the chance. (i hate searching for stuff)
But what i've looked at so far seems to suggest all this excess protein is bad.
And that protein stay the same for the athlete at 15- 20 % of the total food intake.
What would everyone here's protein intake be per day?

Protein comes out at about 35% of my total kcal intake for the day.

Usually anywhere between 250 and 300g per day, sometimes more.

Dragan

General rule of thumb is 1.5gram per lbs of LEAN Bodymass.

The lean part is important, as adipose needs no amino acids so why eat those extra calories? For me, personally meat and other protein sources are the main part of my diet. This is for a number of reasons.

1) I like meat, eggs, cheese, milk etc. So I will work out my diet in a way that allows me to eat it.
2) Carbs and me don't mix. Hyper sensitive insulin reponse means I get fat on **** all starchy carbs. Stupid insulin.
3) It keeps me fuller, for longer and as I am trying to stay as lean as I am right now or get leaner this suits me.
4) I train hard, I want a steady flow of amino acids to keep my muscle on the repair.

This is not advice to anyone else, just my own dietary style. I eat between 300 to 400 grams of protein daily, at a bodyweight of 240lbs on the button. On my highest protein days I am coming close to 2grams per lb of lean mass.

With regards to high protein diets being hard on the kidneys/liver, I have found many studies that show if you have a pre-existing problem then you might be in for trouble, but I have yet to see one that shows problems CAUSED by high protein diets on a healthy organ.

Hanley

Dragan wrote:

With regards to high protein diets being hard on the kidneys/liver, I have found many studies that show if you have a pre-existing problem then you might be in for trouble, but I have yet to see one that shows problems CAUSED by high protein diets on a healthy organ.

Quoted for truth. The same can be said about creatine.

KC81

Dragan wrote:

General rule of thumb is 1.5gram per lbs of LEAN Bodymass.

The lean part is important, as adipose needs no amino acids so why eat those extra calories? For me, personally meat and other protein sources are the main part of my diet. This is for a number of reasons.

1) I like meat, eggs, cheese, milk etc. So I will work out my diet in a way that allows me to eat it.
2) Carbs and me don't mix. Hyper sensitive insulin reponse means I get fat on **** all starchy carbs. Stupid insulin.
3) It keeps me fuller, for longer and as I am trying to stay as lean as I am right now or get leaner this suits me.
4) I train hard, I want a steady flow of amino acids to keep my muscle on the repair.

This is not advice to anyone else, just my own dietary style. I eat between 300 to 400 grams of protein daily, at a bodyweight of 240lbs on the button. On my highest protein days I am coming close to 2grams per lb of lean mass.

With regards to high protein diets being hard on the kidneys/liver, I have found many studies that show if you have a pre-existing problem then you might be in for trouble, but I have yet to see one that shows problems CAUSED by high protein diets on a healthy organ.

can u give me the authors of these studies? This is specifically what i want to read about. i know its a debated area- is it the case that they havent proved that high levels are dangerous for kidneys or that they have proved they are not dangerous. ( if u get what i mean)

As in the evidence that creatine is beneficial hasnt been proven.....

Dragan

KC81 wrote:

As in the evidence that creatine is beneficial hasnt been proven.....

Your kidding me right???

Go to www.pubmed.com for all your research article needs. I just search off key words and filter though to relevant studies.

KC81

Dragan wrote:

Your kidding me right???

Go to www.pubmed.com for all your research article needs. I just search off key words and filter though to relevant studies.

of course i was joking
hehe.
no got bit carried away with myself... have an in built fear of all supplements. dont think they're healthy

anyway cant access pubmed. : ( n i always waste ages at it. i can get in to some abstracts but cant read the full reports on most of em.

Hanley

Dragan wrote:

Your kidding me right???

Go to www.pubmed.com for all your research article needs. I just search off key words and filter though to relevant studies.

I was about to hit the roof over that one.