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14.08.2015

What happens when you eat too much protein in one sitting, fastest way to get rid of stomach fat - PDF Review

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Many people claim that the body can only absorb so much protein per meal, and that you must eat protein every few hours to build muscle.
It would stand to reason that an NFL linebacker’s body deals with protein intake differently than a 120-lb weakling’s. Additionally, if it were true that a person can only absorb a relatively small amount of protein in one meal, then “super-dosing” daily protein needs into 2–3 meals would result in protein deficiencies.
In order to better evaluate the issue at hand, let’s look at what actually happens when you eat protein. First, your stomach uses its acid and enzymes to break the protein down into its building blocks, amino acids.
This is what we’re talking about with “protein absorption”—how quickly our bodies can absorb the amino acids into our bloodstreams. You should also know that food substances don’t move uniformly through the digestive tract, and they don’t leave sections in the same order that they arrived in. For instance, the presence of protein in the stomach stimulates the production of a hormone that delays “gastric emptying” (the emptying of the food from the stomach), and that slows down intestinal contractions.
The next step in protein metabolism occurs once the amino acids make it into the blood stream. Well, as we now know, your body is smarter than that, and regulates the speed at which protein moves through the small intestines to ensure it can absorb all of the available amino acids.
Before we move on, I want to quickly address something mentioned earlier, which is the study that showed that 20 grams of post-workout protein stimulated maximum protein synthesis in young men. On the other hand, elevated levels of cortisol reduces protein synthesis and accelerates the process whereby the body breaks down amino acids into glucose (gluconeogenesis), thereby reducing the amount available for tissue generation and repair. So, while 20 grams of protein might be enough to stimulate maximal muscle growth in certain conditions, this won’t hold true for everyone. As you can see, it’s impossible to put a cap on how much protein your body can absorb in one meal. You probably also noticed that protein timing isn’t as important as some people think, either.
While it’s smart to have a good amount of protein before and after training, break up the rest of your daily needs however you want and let your body take care of the rest.
Personally, I like to eat every few hours, but if you prefer fewer, larger meals, then don’t be afraid to load up on the protein when you eat.
You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible.
I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted.
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Yeah in BLS I give a general recommendation of not going over 80 grams of protein in one sitting simply to be on the safe side. I’m a big fan of Intermittent Fasting mostly because I find it more intuitive than eating 5-7 small meals a day (a meal every 2-3 hours). That being said, and having in mind that I’m a 240-lb guy, my meals often contain around 80-100 grams of protein (I usually have lunch, a PWM whey shake and dinner).


Yeah, I figured that was the case Thank you Mike, you’re doing a really awesome job with both inspiring and educating us! It would be good to know how to understand my body in these areas so as to adequately eat the proper portions.
The reality is you don’t have to worry about this as variations in levels of anabolic hormones like testosterone, IGF-1, etc. The bottom line is if you’re lifting regularly, you want to get around 1 gram of protein per pound of body weight. You can get your hormones tested but changes within the physiological normal won’t make a difference in the end. To really affect protein synthesis in a way that you would see in the gym and mirror, you need to exceed the normal physiological ranges, and that’s only accomplished with steroids. Yup, I do count protein in other sources, but honestly 95% of my protein is coming from animal sources so the plant proteins are just incidental, really. Work in the 4-6 rep range, take 2-3 minutes of rest in between sets, and make sure you eat enough and you will make gains. Right now I have a low carb diet due to some health issues, but the doctor does allow me to eat some carbs during the day. This causes food to move more slowly through the small intestines, where nutrients are absorbed, and this is how your body buys the time it needs to absorb the protein you eat. Your body does various things with them, such as tissue growth and repair, and it can temporarily store (up to about 24 hours or so) excess amino acids in muscle for future needs. If there are still amino acids in the blood after doing all of the above, your body can break them down into fuel for your brain and other cells. References to studies relating to the anabolic response to protein consumption. A study commonly cited in connection with protein absorption showed that 20 grams of post-workout protein stimulated maximum muscle protein synthesis in young men. It had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days.
Apply that to a man weighing 80 kilograms (176 pounds), and you get about 94 grams of protein in one sitting. The more you have, the more amino acids your body needs to maintain your musculature, and the more places your body can store surpluses.
Some people have chronically elevated cortisol levels, and this impairs protein metabolism.
Some people will need more to reach the same level of synthesis, and others will be able to benefit from more protein (it will result in more protein synthesis).
You don’t have to eat protein every 2-3 hours to maximize muscle growth or avoid going catabolic.
The reason the really big guys eat that much, however, is because the drugs they’re on actually allows their bodies to use it all.
I just got your LBS and in it you identify maximum levels of protein absorption in one sitting. There IS a point where your body will be wasting aminos, and the reality is eating more than that is quite uncomfortable anyway. I think you also stated in one of your books, that you should try to get some protein in every meal, which is a great tip as well. If your body has high levels of these anabolic hormones, it will utilize protein better than someone that has low levels.


If you eat 2 different incomplete protein sources, whereby one lacks amino acid A while the other lacks amino acid B, then a combination of the 2 proteins will still yield all amino acids. However, it’s still true that a diet of just rice with no legumes or animal proteins will cause malnutrition. Your body only has so many transporter cells, which limits the amount of amino acids that can be infused into your blood every hour.
Carbohydrates and fats can move through and be fully absorbed while your body is still working on the protein. Thus, they believe, even if you ate even the fastest type of protein that can be absorbed at a rate of 8–10 grams per hour, you could only absorb 25–30 grams of protein in one meal.
That is, eating more than 20 grams of protein after working out did nothing more in terms of stimulating muscle growth.
I’ve always believed this is a marketing ploy by muscle supplement companies to make you need to buy their products to maintain this large intake.
Their remarkable finding was that these complements don’t need to be eaten at the same time. If you ate  protein that is absorbed more slowly, then you would (apparently) wind up with even fewer grams absorbed into the bloodstream.
I’ve always eaten between 140 and 180 (140 when I was around 11 stone and 180 when around 13 stone of muscle) and always made great gains. This means that the body cannot synthesise them and so they have consumed from one’s diet. If you are looking to ensure you get adequate levels of the essential amino acids, then you will need somewhere between 50 to 60 grams of protein each day. For this we need to look beyond deficiencies and look at what is optimal for building and rebuilding muscle. They had one group of volunteers eat a high-protein (90-gram) meal at the end of the day and another space out protein intake across the day (30 grams per meal). If you eat more protein above your muscle-building needs, your body will just break down the protein and its components and use it for energy. Insulin puts the brakes on fat release from fat cells and is used by your body to drive the amino acids from protein into your muscles.
During this process, insulin also moves sugar (as you have a basal level of sugar in your bloodstream) into fat or muscle cells. Another bonus of glucagon is that it seems to also increase satiety, making your feel more full and satisfied. While there is a limit to the extent you can increase protein synthesis in one sitting, your body puts any extra protein to very good use.



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