The more hard/long you train the more

Discussion in 'Dieting / Supplement Discussion' started by ameeksingh, Feb 16, 2016.

  1. ameeksingh

    ameeksingh Double Yellow Card Double Yellow Card

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    protein you need especially on the training days? For a 175 pound man that would be 200 grams of protein per-day. You read some studies saying 130-150 grams should be enough regardless of how long/hard you train. Basically conflicting arguments all over the fucking internet. What has your experience been with the protein intake over the years?
     
  2. Bekim

    Bekim Green Belt

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    Just keep eating the protein....till the sweat turns into ammonia ............
     
  3. ameeksingh

    ameeksingh Double Yellow Card Double Yellow Card

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    Lol. I guess I'm just over thinking the protein shit.
     
  4. phys_therapy

    phys_therapy Purple Belt

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    The lower intensity of activity (jogging), more carbohydrates are required. Higher-intensity (sprints, powerlifting) causes more damage, thus more protein. Protein requirement does slightly increase as the duration increases, but intensity is more important.

    - You'll hear 0.8-2.0g protein per kg of bodyweight (office job to bodybuilder), and you'll hear 0.5g/pound, to 1g/pound for the same.
    - Protein intake should be divided throughout the day, preferably 5-6 meals/snacks.
    - Pre-workout calorie consumption 1-2 hours prior is more crucial than post-workout
    - For mass gaining you'll pre and do the immediate post consume.
    - Consume carbohydrates with the protein, as insulin (triggered with carbohydrate consumption) is required to make use of protein
    - If after a while you feel weak and ARE eating enough carbohydrates and fats/not overtraining, try increasing your protein intake a little bit.

    If you are eating low-carb and/or low-fat, part of your protein intake will be used through a lengthy process to provide energy, thus increasing your protein requirement, so definitely make sure you're not just drinking protein shakes.

    I hope this helps. Nutrition information changes all the time.
     
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  5. ameeksingh

    ameeksingh Double Yellow Card Double Yellow Card

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    ^^^^ if I could hug you in real life, I would.
     
  6. Contempt

    Contempt black belt in couch-fu

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    when highly respected PHD's like Jim Stoppani and Layne Norton (among others) say to go with 1-1.5gr per lb a day, who am I to argue?

    The way I always look at it is that if you go slightly over what is required for optimal muscle protein synthesis, who cares? You have to get your calories from somewhere, slightly less fats/carb and slightly more protein is going to hurt you how?
     
  7. Pope Leo VII

    Pope Leo VII Green Belt

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    Once again, more then anything listen to your own body.

    No two people are going to be the same.

    Unfortunately its a lot of trial and error.

    Constantly mess around with the diet till you stumble upon what works best.
     
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  8. BOWHUNTER

    BOWHUNTER Gender: Attack Chopper Banned

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    I agree you will just shit out what you don't use, and your body will get the maximum useage of what you do eat, you wont lack protien. When I did GOMAD I took LONG light brown tapered shits like 5x a day.
     
  9. 1rawdog

    1rawdog Yellow Belt

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    Part of the reason there are conflicting arguments all over the internet is because people are defining "needs" differently. In other words you can't even attempt to answer how much you need until you answer "need for what?"
     
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  10. anaconda

    anaconda Full of sound and fury, signifying nothing.

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    Protein does not have to be divided throughout the day. That's a myth.

    Pre-workout calorie consumption being crucial is also a myth. It depends vastly on the type of workout, your overall diet, and many other factors. Fasted training is a non issue for a lot of cases.

    Nutrient timing has also been demonstrated to not be nearly as important as you're making it out to be - i.e. pre and post, having certain "windows" to eat in.

    Consuming carbs with the protein isn't as important as you're making it seem at all.

    Basically most of your points have been invalidated by research the past several years. Eating enough protein, and enough carbs for your activity level, are like 95% of the equation.

    1g/lb of bodyweight is a good target. If you fall a bit short some days and go over on other days that's fine.
     
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  11. phys_therapy

    phys_therapy Purple Belt

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    Probably prior to responding, I should have asked what his specific goals were, I suppose.

    Certainly what I said was not supposed to be in any way strict, but generalized. There are studies on both sides that show that pre-workout protein supplementation does improve muscle hypertrophy, and in others that it doesn't to the degree that the studies that do show it.

    I agree that, just like strength and conditioning, although much moreso in nutrition, that nutritional requirements are extremely individualized.

    There are numerous studies that show that consuming a simple carbohydrate after you workout improves recovery time by allowing glycogen stores to begin to rebuild sooner, which is a good time to also add some protein from your daily intake, which is my understanding of the importance of a post-workout meal/shake/whatever.

    There are also numerous studies that show that protein synthesis improves in the presence of insulin, which increases more after consuming a carbohydrate.
     
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  12. ocean size

    ocean size Black Belt

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