Maximaal 30g eiwit per 2/3 uur
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Eerder gepost door 3XL:
Myth 1: 20-45 grams protein per meal only can be used for muscle growth.
This argument is based on myths that have no apparent basis in reality. In truth, a human's body will use the majority of all amounts of macronutrients ingested. Excess fat is stored in fat cells, excess glucose is converted to fat and stored in fat cells, and excess amino acids are converted to fat and stored in the fat cells. Some fat, protein and carbohydrate material does make it into the feces, but the percentage is very small. So, we understand that protein over the magic numbers of 20-45 grams per meal can be processed and stored as fat at the least. The question is, can it be used. The answer is yes. If your body needs the amino acids to rebuild muscle, bone, organ, etc. cells, then the amino acids will be used to complete repairs etc. If the amino acids are not needed, then they will be used as energy or stored as fat. The human body is a survival machine. If it needs the amino acids it uses them, if not, it stores them. If the body needs 100 grams worth of amino acids, then it uses them, if it only needs 20 grams worth, then it uses them. Your body does not turn away essential nutrients that are in need to perform important processes when they are available. To do so would be contrary to survival of a species. There is no available scientific study that supports any claim that the body can only use 20-45 grams of protein. Most likely such a myth stems from rhetoric aimed towards meat eaters who are giving vegetarian/vegans a hard time about getting enough protein. Propaganda and fact are not the same by any means. We as veg*n weight lifters need to see past propaganda and search out the truth. After all, it is for our own good.
Additionally, at least one study gives the idea of extra protein intake per meal some import. This same study shows that the logic of 20-45 grams of usable protein per meal to be false:
American Journal of Clinical Nutrition (28:29-35; 1975). The researchers reported that although the athletes performance didn't increase, the men who ate the high-protein diet did “increase body protein stores and muscle mass.”
In other words, the men who ate more protein gained more muscle mass, so obviously more of the protein was being digested and used for muscle building. With some sort of self- imposed limit, this could not have occured.
http://www.geocities.com/alanmcclure3/proteinmyths.html
Myth 1: 20-45 grams protein per meal only can be used for muscle growth.
This argument is based on myths that have no apparent basis in reality. In truth, a human's body will use the majority of all amounts of macronutrients ingested. Excess fat is stored in fat cells, excess glucose is converted to fat and stored in fat cells, and excess amino acids are converted to fat and stored in the fat cells. Some fat, protein and carbohydrate material does make it into the feces, but the percentage is very small. So, we understand that protein over the magic numbers of 20-45 grams per meal can be processed and stored as fat at the least. The question is, can it be used. The answer is yes. If your body needs the amino acids to rebuild muscle, bone, organ, etc. cells, then the amino acids will be used to complete repairs etc. If the amino acids are not needed, then they will be used as energy or stored as fat. The human body is a survival machine. If it needs the amino acids it uses them, if not, it stores them. If the body needs 100 grams worth of amino acids, then it uses them, if it only needs 20 grams worth, then it uses them. Your body does not turn away essential nutrients that are in need to perform important processes when they are available. To do so would be contrary to survival of a species. There is no available scientific study that supports any claim that the body can only use 20-45 grams of protein. Most likely such a myth stems from rhetoric aimed towards meat eaters who are giving vegetarian/vegans a hard time about getting enough protein. Propaganda and fact are not the same by any means. We as veg*n weight lifters need to see past propaganda and search out the truth. After all, it is for our own good.
Additionally, at least one study gives the idea of extra protein intake per meal some import. This same study shows that the logic of 20-45 grams of usable protein per meal to be false:
American Journal of Clinical Nutrition (28:29-35; 1975). The researchers reported that although the athletes performance didn't increase, the men who ate the high-protein diet did “increase body protein stores and muscle mass.”
In other words, the men who ate more protein gained more muscle mass, so obviously more of the protein was being digested and used for muscle building. With some sort of self- imposed limit, this could not have occured.
http://www.geocities.com/alanmcclure3/proteinmyths.html
Mixedathlete
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Dat kan wel degelijk..
Alleen dat gebeurt niet automatisch wanneer je meer dan 30gr eiwit binnen 3 uur naar binnen werkt. Dat wil niet zeggen dat sommige mensen natuurlijk veel te veel eiwit nemen die vervolgens inderdaad gebruikt worden als energie op opgeslagen in je vetreserves, maar dat betekent niet dat er een maximum zou zitten aan de hoeveelheid die je lichaam kan opnemen
Rickbeen
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Tuurlijk wel, een overschot eiwitten wordt afgebroken en omgezet tot glucose. Een overschot glucose leidt tot opslag van glucogeen en een overschot van glucogeen leidt tot opslag van vet.
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het is een myth je lichaam kan de hele dag door eiwitten opslaan
---------- Post toegevoegd Fri 27 Apr 2012 om 14:24 ----------
How Much Protein can the Body Absorb in One Sitting?
by Mark McManus on August 8, 2011
Many people have a real FEAR of overeating protein in a single meal because they’ve been led to believe that the body can only use so much in a single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it actually true?
How much protein can the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. Any more and your body won’t use it for muscle building purposes and you’ve wasted your time (and money).
It’s a question that comes up now and again on the forum and on facebook, so I’ll address it now.
How Much Protein Can The Body Absorb In 1 Sitting?
You DON’T need to worry about overconsuming protein in a single meal. Your body can and WILL use it.
Before I sat down to draft this article I had a big (and I mean BIG) steak. That bad boy will probably give me 60g of protein, if not a little more. And my body will use it all.
If the myth were to be believed, my body would only use a maximum of 30g of that protein, and another 30g would be totally wasted.
But since protein from a whole food source digests pretty slowly, I’ll still be getting the benefit from that steak many hours from now. An educated guess for the rate for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re probably talking around just 3-4g of protein per hour.
A whey protein shake on an empty stomach will deliver your protein much faster at about 10g per hour.
Either way you slice it, the idea that you’ll turn catabolic if you don’t eat 30g of protein every 3 hrs is just not true. You will still be in an anabolic environment i.e. amino acids will still be being released and shuttled to your muscles.
However, you will still need energy in general to support the anabolic process, so I’m not advocating you eat all your daily food in one or 2 servings.
There are a number of factors that will affect the rate of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the whole meal – more fiber equals slower absoption
But interestingly even the fastest method, whey alone in water on an empty stomach, still takes hours to be fully digested an utilized. So if you took 50g instead of 30g, yes you will still use it.
But you certainly shouldn’t be getting a lot of your protein from a liquid source. Get your protein from food with 1 or 2 shakes max throughout the day, 1 being immediately after your workout.
So what’s the take home message here? The research on this isn’t 100% crystal clear as there are a number of variables to be taken into account: Trainee age, training intensity, total amount of protein given per day, type of protein administered, and so on.
What is clear is that eating say 4 times per day is going to be at least as effective as 6. There’s nothing wrong with eating 6 smaller meals per day either; if that suits you, go for it. But if it’s burdensome, drop it and go to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing just fine
. Don’t sweat it.
I’m not confident enough to recommend a lower frequency than that just yet. As more research is done on this, we’ll more likely have a clearer picture.
---------- Post toegevoegd Fri 27 Apr 2012 om 14:24 ----------
How Much Protein can the Body Absorb in One Sitting?
by Mark McManus on August 8, 2011
Many people have a real FEAR of overeating protein in a single meal because they’ve been led to believe that the body can only use so much in a single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it actually true?
How much protein can the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. Any more and your body won’t use it for muscle building purposes and you’ve wasted your time (and money).
It’s a question that comes up now and again on the forum and on facebook, so I’ll address it now.
How Much Protein Can The Body Absorb In 1 Sitting?
You DON’T need to worry about overconsuming protein in a single meal. Your body can and WILL use it.
Before I sat down to draft this article I had a big (and I mean BIG) steak. That bad boy will probably give me 60g of protein, if not a little more. And my body will use it all.
If the myth were to be believed, my body would only use a maximum of 30g of that protein, and another 30g would be totally wasted.
But since protein from a whole food source digests pretty slowly, I’ll still be getting the benefit from that steak many hours from now. An educated guess for the rate for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re probably talking around just 3-4g of protein per hour.
A whey protein shake on an empty stomach will deliver your protein much faster at about 10g per hour.
Either way you slice it, the idea that you’ll turn catabolic if you don’t eat 30g of protein every 3 hrs is just not true. You will still be in an anabolic environment i.e. amino acids will still be being released and shuttled to your muscles.
However, you will still need energy in general to support the anabolic process, so I’m not advocating you eat all your daily food in one or 2 servings.
There are a number of factors that will affect the rate of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the whole meal – more fiber equals slower absoption
But interestingly even the fastest method, whey alone in water on an empty stomach, still takes hours to be fully digested an utilized. So if you took 50g instead of 30g, yes you will still use it.
But you certainly shouldn’t be getting a lot of your protein from a liquid source. Get your protein from food with 1 or 2 shakes max throughout the day, 1 being immediately after your workout.
So what’s the take home message here? The research on this isn’t 100% crystal clear as there are a number of variables to be taken into account: Trainee age, training intensity, total amount of protein given per day, type of protein administered, and so on.
What is clear is that eating say 4 times per day is going to be at least as effective as 6. There’s nothing wrong with eating 6 smaller meals per day either; if that suits you, go for it. But if it’s burdensome, drop it and go to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing just fine
. Don’t sweat it.I’m not confident enough to recommend a lower frequency than that just yet. As more research is done on this, we’ll more likely have a clearer picture.
