Quote (TheOak @ Jan 2 2012 03:43pm)
Was up Ray Ray
Curious of what ur opinion is on protein digestibility?
(ie) the amount actually being utilized in a given meal (popular belief is like ~40g a meal, rest is wasted)
which from my experience is complete BS...
wld also be awesome if u cld link me some resources, but if not, then its not a big deal.
thanksss
This is a great question and depends heavily on a few factors...
1. Size of the person
2. Muscle mass of the person
3. Damage to the muscles (ie: microtears)
4. Damage to other body tissues
5. Current peptide profile (ie: how many aminos you have queued up and waiting to be used/discarded/stored)
6. Amount of digestive enzymes present
7. Amount of food currently in the stomach (particularly protein)
8. Type of protein being consumed (including the digestibility and average digestion rate/time)
9. Amount of fluids present in the stomach or being consumed with the food
10. Temperature of the protein (denatured/thermolyzed, raw, slightly cooked, etc)
11. Basal Metabolism (including blood pressure, heart rate, and body temperature)
12. Total calories being consumed
13. Glycogen Stores*** (this matters when you are NOT on keto)
I realize this is all a lot to calculate so we can use good rules of thumb here:
2g protein / lb of LEAN bodyweight per day is the maximum NECESSARY protein to take in on a daily basis. You can take more in, but thats the maximum amount required to facilitate muscle growth assuming a normal workout routine and metabolism.
So if you weigh 200 lbs and your bf% is 10%, that means your lean mass is 180 lbs. Your total MAXIMUM necessary protein for the day would be 360 grams. Is 360g required? No, not necessarily - but there is still potential for this if you are maximizing your workout efforts and damaging muscle tissue at higher rates than most. A conservative estimate is more like 1-1.5g /protein per pound of lean bodyweight.
Anyway, to elaborate further, we can safely estimate that at 2g / lb of lean mass, you would then split this into 3 meals and 1 PWO protein shake. I would normally split it into 6 meals because I believe highly in eating smaller meals frequently throughout the day. I do NOT support all of this fad intermittent fasting garbage (don't start flaming trolls - warning you now)
However for the sake of argument, a 200 lb man at 10% bf would be taking in 360g of protein in 4 doses (3 meals and 1 protein shake). The MOST protein is required upon waking and right after working out. However, an even split of 360g for that man would be 90g per meal. However, if the man in question is only doing a 45 minute workout and is pretty sedentary for the rest of the day, his protein requirements drop. Taking in those 90g of protein at every meal would definitely be letting a lot of aminos go to waste.
So for the sake of conservative estimates we will measure for 1g / lb of lean bodyweight for that same 200 lb 10% bf male into 3 meals + 1 shake. 180g of protein / 4 doses = 45g. This is a MUCH more reasonable number for the average lifter and aspiring bodybuilding. Professionals would be seeking anywhere from 65-90g per meal in the same circumstances. Of course it is better to dial up the protein POST-WORKOUT, UPON WAKING, and PRE-BEDTIME moreso than any other part of the day if doing 6 meals instead of 3. If doing so, seek out a % system like this:
Meal 1 - 20%
Meal 2 - 10%
Post-workout - 30%
Meal 4 - 10%
Meal 5 - 10%
Meal 6 - 20%
If doing a 3-meal a day + 1 shake scenario...
Meal 1 - 25%
Meal 2 -20%
PWO Shake/Meal - 30%
Meal 3 -25%
I hope this helps!!