bodybuilding lore: X grams of protein every 3 hours

[imsovain]

In bodybuilding and men's "health" magazines, you'll often see statements like, "You can only process X grams of protein every 3 hours." Every magazine will usually disagree what X is, but the 3 hour number is unusually consistent. Every once in a great while, you'll see a magazine claim that there is no maximum.

So my question is, is there a maximum amount of protein you can process in a period of time? What is the maximum, and what science justifies that maximum?

[LisaS]

any idea what they actually mean physiologically by the term "process" ?

I've not seen that assertion, but let's assume you could do a study of protein "processed" (whatever that is) per period of time - couldn't you then vary the amt and time to be whatever you want? Xg/hr, Yg/3hr but Zg/4hr or X'g/3.5 hr --

my guess is that if it is real, they backed into the number by assuming every 3 hrs was the max frequency that they could get anyone to follow - and then extrapolated some other study of protein absorption rates or something to match that 3hr window.

who knows though what they might have actually used to come up with that recommendation - my feeling is that if they assert something like that and don't provide the reference -- they pulled it out of ... well, lets say I put little faith in it.

[laughingW]

I tend to believe it. BBers will do anything that works for *their* goals and let the science guys in white coats figure out why.

[LisaS]

well if I read it on Berardi's site (or even T-nation depending on the author) I might believe it - if I saw it in "muscle & witless" - probably not so much.

[laughingW]

I believe Berardi does say so in one of his articles in his Nutrition section. Don't ask me which one though!

Also Tom Venuto says it in Build the Fat, Feed the Muscle.

I think Byron Richards says it also in Mastering Leptin.

[Ottawa]

Q: How Much Protein Can I Really Absorb from One Meal?
A: If you train intensely and are in good health, then you should easily digest and absorb more than 30 grams of protein per meal. In fact, athletes and bodybuilders require more protein than other people. The rule of thumb many successful bodybuilders and athletes follow is: Consume 1 gram of protein per pound of bodyweight. A 200 lb athlete would consume 200 grams of protein per day, spread out over 4-6 small means or 30-50 grams of protein per meal. Link on web but part of an advertisement for a specific Whey powder.

The guy at the local fitness store went a little higher, saying there was no point going above 50 grams at a meal since it would not get processed. My morning meal, a shake with some fruit and a bit of yogurt runs about 50 grams (2 scoops of the Whey powder I use). If I could only have one form of Protein I would be hard pressed to pick between a Chocoalte Whey Protein and a seared piece of beef. If I was forced to make such a choice I would have to pick the protein powder since I can use it different ways, Shake, Pudding, etc., and vary my 10ECC to add other falavors/textures.

I did find one site (listed below) that added a few comments but not the science behind it. I would definitely be interested in any research or references to how much we can process per meal.

"1. Maximize muscle building. The more protein your body stores--in a process called protein synthesis--the larger your muscles grow. But your body is constantly draining its protein reserves for other uses--making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
2. Eat meat. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day--the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) "

[LisaS]

I know where they get Xg/kg/day or Xg/lb/day -- but where do they get things like "cannot digest and absorb more than 30g/meal" or nothing "above 50g a meal would not get processed" -- that's the reference i'd like to see. are they looking at nitrogen balance effects or what?

[laughingW]

Ok I caved and did a search on "Berardi protein every 3 hours."

Here is a Roundtable with him and a couple of guys from T-nation. Berardi says that "guideline" has been around a long time with no data, and only now is someone doing a research project on it.

http://www.johnberardi.com/articles/nutrition/proroundtable.htm

[Ottawa]

An informative link. Thanks.

[Billie]

Randy have to say that icon is about the cutest I have ever seen--would you say that is a true reflection of your hunkiness? :D

[Ottawa]

No. I'm a little more cross-eyed and I don't have the same taste in clothes. ;)

[pplpboy4life]

does this mean that I have to eat 305 grams of protein a day since that is what I weigh right now? Or would I have to eat 210 grams which is my goal weight?

[Mitra]

I think that was advice for bodybuilders - it was something from the site Ottawa was quoting, not the Protein Power suggestions. The advice in PPLP is that men weighing more than 300 lb should eat 46g per meal. There's a more accurate calculation of protein requirement in the original Protein Power book, based on your lean body mass and exercise level. If you're reasonably active (half an hour of exercise three to five times per week) then 0.7g of protein for every pound of lean body mass is suggested. It would be more if you're very active.

[pplpboy4life]

glad to hear that I don't have to eat 305 grams a day. I struggle with 138 on some days.

[root]

So my question is, is there a maximum amount of protein you can process in a period of time? What is the maximum, and what science justifies that maximum?

There is no science to it. Your ability to process protein is a matter of how much protein your body needs. If your lifting weights your body will need a little more. On the PP diet you are probably getting plenty. Eating more protein than you need causes formation of a highly toxic ammonia in one's system called urea. Your sweat will smell like amonia which is a by product of breaking down protien.

Cheers!