guy from Greenland wrote recently with three questions. He wants
to know what is the maximum amount of protein suggested for ultimate
muscle repair and building. He went on to point out that all sources
indicate we can only absorb 35 to 40 grams at a sitting and doing
the math six meals times 35 to 40 he came up with
220 to 240 grams. I had Laree check out the figures and his math
was right on. Why, he asked, do some trainers or experts push for
two grams a pound thus putting him at 400 grams at his 200-pound
bodyweight? What a colossal waste of protein or worse yet, what
if it's stored as fat?
on the heels of how much, too much was contested: "I heard too much
protein is an overload on the body."
writer goes on to ask when the trained muscles grow, hoping to concentrate
the exact protein intake at the prime muscle-building time and assure
is clear that increased blood levels of amino acids improve protein
synthesis in skeletal muscles. I emphasize high protein ingestion
for more than one reason, or two. Not only do muscles require the
marvelous ingredient to repair and grow but also three-quarters
of the solids in the body are comprised of proteins. And, complex
protein composites are involved in an infinite number of functions
within the human body including the hormonal system. There are numerous
variables that determine the assimilation of and need for protein
in all its amino acid combinations and concentrations: the mass
of the system, its relative health and efficiency, general activity
level, body composition, protein digestibility and other stresses,
gender... age. I want all I can get.
that the 40 grams of protein is a respectful number to work with,
can we expect that the 40 grams we ingest will be fully and ideally
absorbed... or will only a percentage of the ingredients be put
to use? Logically, the latter. I'm greedy. If it costs me 250 dollars
to pay my bills, I want 400 just to be safe. The stuff has a way
of evaporating or disintegrating and slipping through our fingers.
writer of the Qs is within the protein zone providing the protein
is of the muscle-building variety and from the most efficient sources...
more variables. I am not able to get what I need and want without
a good protein powder. I'm 225 pounds and consume about 325 grams
of gold a day. I am willing and able to eat about 200 grams and
I drink about 125 grams in protein blends throughout the day.
varying levels man is always engaged in restoring and building muscle.
And the need for protein for auxiliary fuel and amino acids for
muscle development and system support are significantly greater
for those who work out. Eat consistently, day in and day out. Breakfast
is a key meal, serving you the broad spectrum of ingredients to
fuel and restore you and set you in motion for a productive day.
All systems await nourishment after the long rest and absence of
food. Those hours surrounding the trauma of your workouts need maximum
nutrients. Pre-workout feeding and post-workout meals are particularly
vital to muscle energy and repair, to mention nothing of other stress
I think it can be argued that muscle repair and rebuilding is immediate
and on-going in that the cells are in the continual process of renewing
and cleansing and chemical exchange to support life. Once the stress
of exercise diminishes and relative rest is assumed, the muscles
undergo their most efficient building process, assessing brain and
nerve messages that indicate overload and the need for muscle enlargement
as compensation. This period of muscle building is 24 to 48 hours
after training, depending on a small mountain of... er... variables.
has been reported that high protein intake is toxic and harmful
to the system. These claims are an exaggeration and without documentation.
Extraordinary amounts of protein ingested over an extended period
of time "might" adversely affect the kidneys; only if pre-existing
conditions exist are precautions advised. Don't worry. An over-abundance
of protein will only lead to protein oxidation, a condition that
some researchers speculate will initiate "anabolic drive" or accelerated
protein synthesis. That's always been my logic and theory. You too?
You want trouble? Read and comply with the guidelines for protein
intake set down by the US government in its highly revered Recommended
Daily Allowances or RDA, which haunt our lives 24/7.
The daily protein intake suggested by the USRDA and, therefore,
most nutritionists, is barely sufficient for survival. If you get
stingy with your protein, the amino acid levels drop, non-essential
functions are compromised and skeletal muscle protein synthesis
falls to a minimum. Glutamine, a primary muscle component, is robbed
from the cells to fuel the hungry immune system. Similar amino acid
swaps cripple the body's ability to cope with the stress and tissue
damage induced by the heavy load of the tough life. Researchers
fear that man is actually predisposed to illness because of the
puny protein reserve that accompanies the USDA and Department of
Health and Human Services recommended daily allowances.
research done to establish the RDA figures is old and outdated yet
the guidelines remain on the books like barnacles on a rusting sunken
destroyer. They were formulated to give the general public an indication
of the minimum allowance of micro and macronutrients for sustaining
life (i.e. preventing starvation) under minimal stress. The researchers
weren't considering the demands of living, as we know it today,
nor were they up to speed with hormonal complexities, high performance,
disease, aging and life extension.
in protein. Slather it on in great gobs. Stuff it in your mattress.
Hide it under the floorboards. Eat protein and fly with the eagles.
speed... Dave Draper, aka Tryptophane X
New | Online
Store | Weekly Columns | Photo
Archive | Weight Training
| General Nutrition | Draper
History | Discussion Group
| Mag Cover Shots | Magazine
Articles | Bodybuilding
Q&A | Bomber Talk | Workout
FAQs | World Gym Listing | Santa
Cruz Local | Muscle Links | Need
More Help? |Site Map | Contact
All IronOnline pages copyright© 1999, 2000, 2001, 2002, 2003, 2004
All rights reserved.