Protein! How many?

[Intensity]

I usually eat something like 50-55g of protein every meal and increase this number to 60 for the post-workout meal and first meal of the day. In the next couple of weeks, I'm going to try eating a bit more and see if my body is able to use it for muscle construction.

I know there is many factors which determine how many protein grams we should have in every meal: Muscle Mass, Metabolism, Overall Calories, Training Volume, etc. But I would like to know what is the biggest serving of protein you can have in a single meal? How many grams (or if you're not sure, just describe the meal)? When do you eat it? Post-workout, morning, always the same every meal, etc? Thanks!

[mrbeefy]

Hey Mo !

First my disclaimer I am by no means an expert on this stuff, so don't take this advice as "law". It's just my opinion about what has/hasn't worked for me and ideas I have "borrowed" from others. Feel free to use it as you will, or toss it! ;D

IMO:

I don't know if there is such a thing as "how many can you have in one meal." Opinions very on 1g to 1.5 to 2.0 etc grams per lb of body weight. You also said, per meal. Depends on how many meals you're consuming, 5, 6. 7. 8 ? Your body will use what it can, and eliminate the rest. So how much can YOUR body use? You only know by experimenting. Personally, if I ingest TOO much protein, the rest room and I do not see each other very often, so then I have to supplement with foods that will assist in digestion and elimination, especially if it's red meat.

I've been told to always take in protein with every meal. I make my biggest meals of the day breakfast (first meal), and lunch (usually 3 or 4th meal). Breakfast is a no brainer. I do the lunch time bigger because that gives me enough time to digest and get everything into my system before my wo (around 4 or 5:00 pm) without hurling it all over the gym.

Then of course, there is on-season off season. I take in larger amounts of protein OFF season, to build mass, and a little less ON season, to keep it.

There is also the issue of protein ingestion if you are natural or "chemically enhanced". There are differences here too.

I think the best thing is to see what works for you. I've been told, and read everything under the sun from alleged nutritional experts. Experiment and see what works best for you. Write it down, adjust it, change it, throw out what doesn't work, and keep what does.

You will also hear varied opinions on what type of protein is best, and when. Whey after workout? Casein before bed?

And last, but not least, I read an article be Dave Draper not long ago, commenting on his recent bypass surgery. He made a few comments on how he should have adjusted his protein intake long ago, because he and his Md's felt it had contributed to blocking up his arteries.

So there it is. A whole lot of stuff. If any of it is useful, COOL. If not, toss it, that's cool too. Perhaps it will spur some deeper thinking, or perhaps someone else will bounce something off of my comments that will help you.

Keep at Bro! Whatever you're currently doing seems to be working! Don't try to fix, what ain't broke! ;D

[youngblood]

intensity said:

I would like to know what is the biggest serving of protein you can have in a single meal?

You can really eat quite a bit, I've eaten as much as 150+ without problems. Depends on the factors you cited, and the needs of your body WHEN YOU EAT.

How many grams (or if you're not sure, just describe the meal)?

I'll routinely eat 120g after every workout. That was 18 crispy strips from KFC. Now days, it's probably closer to 100 being 5 rather large chicken breast from KFC.
Each meal I usually consume 50+, except for the aforementioned meal. My shakes are usually 60-65 due to the size of the scoop/blend of the powder.

When do you eat it?

First thing in the morning it's the 60g shake, then each meal after that is 50 or so, and the postworkout is 100g. I usually eat 6-8 times daily.

Post-workout, morning, always the same every meal, etc?

Certainly the biggest protein meal of my day is post-workout. Second by a long shot is the morning shake to get me going and get that food in my system.
Like they say, breakfast is the most important meal!

[QuietBob]

What is the biggest serving of protein you can have in a single meal? It's whatever you can stuff down your throat without puking! There is no limit, end of story.
Now, how much you can assimilate into lean muscle mass is an entirely different matter and is totally person and situation dependent.

[mrky03]

I definitely think you need to take in a surplus of protein to build muscle, but it also has to play in to your total caloric intake. I can't see stuffing down excess calories from any source if its way over your caloric needs.

But depending on who you ask I think you can probably eat as much as 2 grams per pound of body weight depending on the total macro nutrient breakdown of your diet.

[Intensity]

Thanks for the answers!

As I said, I know there is a lot of factors to consider and that the amount we can assimilate (wasnt talking about stuffing down, obviously ) is very individual. But my idea wasnt to copy-paste the answers here, just to discuss about how many grams of protein each of you think he can assimilate in a single meal!

For example, I know Youngblood that you sometimes have more than 100g in a meal but i'm sure it's not the amount you consider… efficient… so what is it?

Same thing with the "number of meals in a day" factor Frank: I'm sure having a meal of 360g of protein is not the same than having 8 meals of 45g… So whatever the number of meals is, what is the maximum of protein you would have in a meal while dieting?

Thanks!

[youngblood]

intensity said:

Thanks for the answers!
For example, I know Youngblood that you sometimes have more than 100g in a meal but i'm sure it's not the amount you consider… efficient… so what is it?

I'm not exactly sure what you're saying in the above, but I'll try to respond with what I think you are saying...feel free to correct me if I'm amiss here.

For me, there are times that you should load up on proteins, post-workout being one of them. This is what has worked for me- and I think it would for others too, but they have to be the judge of themselves.
Different times call for different things. Most of the time, I'm trying to just get in good quality protein, around 50g worth, but I'm not "scared" to bump that up higher if I feel hungry. After my workout, I'l eat half of a cow!!! Why? Because you've just finished a tough workout, you want to recover and your body needs nitrogen to grow....in other words eat your meat!!!
I also don't feel that you "need" a shake. Whole food works just as well. In my experience it's more of a matter of EATING SOMETHING with protein rather than drinking a shake or a specific type of protein (whey, casein shakes or steak over chicken versus cottage cheese).
One other thing I prefer pre-workout and post-workout, I try to have as little fat as possible...and little amount of carbs since I'm a lower carb guy anyway. This way, I think your body relies more on it's own fat stores before, during and after the workout. Then the meal after your post-workout meal, go ahead and resume carbs if you'd like. I would still prefer to have Flax oil or Fish oil to make it 2 meals past my post-workout. So, if I workout from 1-2, eat at 2:30, again with fats at 4:30, I'll eat again with carbs at 6:30. B
But that's me.

And I do believe I've gone off on a pretty B-I-G tangent here.

[mrbeefy]

I don't think I personally would go too high.

For example: If I compete at 150 lbs., if I take in 2x my BW in protein that would be 300 grams of protein, divided by meals in a day ( ie: 6) That would be apbout 50 grams per meal. Do-able? Yes, but a little too much for me, espicailly if we're talking long term, and whole foods (not protein drinks). I can't digest that properly. I end up feeling really bloated, and "stuffy".

I think you can go MUCH higher, but NOT if you are a natural athlete. Too much higher takes some "chemical enhancement" for full utilization for muscle building. (IMO).

So many things to keep in mind and consider. Is it a science? Yea, probably. But is bodybuilding rocket science? Nah. I don't think so. Just do what works for you. And you don't know what works for you until you try.

Look at TIM. He does a few things that work GREAT for him, but I'm not sure it would work for me. Same with most people here I bet.

Experiment until you find that combo that works for you, try it for awhile and monitor your results. Write it all down.

There's as many opinions on this as YB has lady friends!

[bodyfx]

I have had some larger clients (215 lbs plus) have great success with meals up to 100 grams of protein. These would generally be from just powder, or a combo of whey and whole food. I recommend this for some at meal one and post workout, when the body is set up to receive greater amounts of nutrients.

[youngblood]

mrbeefy said:

I don't think I personally would go too high.

Is it a science? Yea, probably. But is bodybuilding rocket science? Nah. I don't think so. Just do what works for you. And you don't know what works for you until you try.

Science is when you can replicate something the same way each time, correct? Like building a car or typing a paper.
Art is when it can be created but it has it's own "flavor" to it each time, yes? Like a Picasso painting or a home cooked meal from Aunt Jemima.
Then there is coincidence which when a fluke, or one-off situation.

But if bodybuilding ain't rocket science, and you must do what works for you...does that mean it's an art? I don't think so.
Every persons body has certain manipulations that WILL affect every person in the human population. Not high cards, vs low carbs, but very much along those same lines.
Each repetition bracket has it's own effects that it will illicit. More endurance, or power, absolute strength and so on.

So, is bodybuilding "science" or is it "art?" Could it be considered coincidence since many MANY people basically throw caution to the wind, and just do something in the gym yet get results.

So which is it?

[beckie]

I know for me-I don't need as much despite what my trainer says I can grow muscle on 130g protein a day and thats only 1g/lb..anything over 180g a day and I get that gag feeling..
Post workout I take in about 40g,usually in whey but sometimes I'll grab a chicken and rice salad from the gym cafe

[mrbeefy]

I don't know, YB. Why can't it be an art?

Look at the martial arts. Not just the name, but the whole enchilada. It's a way of life.

With bodybuilding, etc., isn't it a way of life for us too?

............. ;D

[RUBICON19]

Mo,w as the question, how much CAN I eat or how much do I eat?

About 40-60 grams per meal, 7-8 meals per day