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Well I've been buying EAS Whey Protein powder from Sam's club and taking up to 30 grams 4x's a day (120g daily max) and was wondering if that's too high since the recomended amount on package is to take UP TO 75 grams a day. I weight train and road cycle and feel I definately need protein supplements since my diet is not high in it, I'm naturally thin and have trouble putting on muscle, and I'm now in my 40's which makes everything that much harder. I am concerned about too much protein buildup in the kidneys which can lead to kidney stones and also gout but I try to drink a lot of water after taking it. Also I've heard that whey protein leaves the body quicker as compared to Soy protein but gave up Soy after reading that it boosts estrogen levels and as a man do not want that. One last thing, is all protein the same? I mean if I eat a can of tuna with 30 grams of protein vs taking 30 grams of Whey protein powder is there a difference as far as building strength + muscle.? Thanks
30 gms is 30 gms. It's always better to get your protein from whole foods if you can. But....it depends on what you need to do with your protein. For example; a pre workout and post workout protein shake may be better as it digests and absorbs quicker than whole food, thus faster muscle recovery.
As far as gms per body weight: From research it's suggested to take around .8 to 1.0 gms of protein per lb of body weight. More importantly you need carbs and lot's of them, taken with your protein. It's actually the carbs more so that will help with putting on muscle. Look for a protein that's higher in carb content than protein per serving. I use Cytogainer. And don't forget about fat, good fat that is. Olive oil, almonds, peanuts, lowfat milk, etc. Good fat actually helps boost testosterone in men which equals more lean muscle mass.
The other thing you may need to look at is the amount of cardio your doing. Tough to put on muscle if you're burning a lot of calories. You may need to back off a bit on the cardio. A nice mix may be to do circuit training. You can go either heavy load/less reps or lower load/higher volume but in a circuit you'll still burn calories.
How many meals are you eating in a day? Should be approx 5-6 equal meals of carb/protein/fat.
You could always try egg or hemp powder too, though they may be a bit tougher to find.
Most kidney stones are formed by eating too many high-oxalate foods (peanuts, chocolate, beer, spinach), not enough water, and deficiency of manganese and magnesium (needed to bind excess calcium for excretion). Just watch your intake of those foods.
30 gms is 30 gms. It's always better to get your protein from whole foods if you can. But....it depends on what you need to do with your protein. For example; a pre workout and post workout protein shake may be better as it digests and absorbs quicker than whole food, thus faster muscle recovery.
As far as gms per body weight: From research it's suggested to take around .8 to 1.0 gms of protein per lb of body weight. More importantly you need carbs and lot's of them, taken with your protein. It's actually the carbs more so that will help with putting on muscle. Look for a protein that's higher in carb content than protein per serving. I use Cytogainer. And don't forget about fat, good fat that is. Olive oil, almonds, peanuts, lowfat milk, etc. Good fat actually helps boost testosterone in men which equals more lean muscle mass.
The other thing you may need to look at is the amount of cardio your doing. Tough to put on muscle if you're burning a lot of calories. You may need to back off a bit on the cardio. A nice mix may be to do circuit training. You can go either heavy load/less reps or lower load/higher volume but in a circuit you'll still burn calories.
How many meals are you eating in a day? Should be approx 5-6 equal meals of carb/protein/fat.
Well I belong to Sam's Club and just seen they have Myoplex 17oz drinks that has 42g's protein, unspecified amount of carbs, vitamins, minerals, etc and they also have Muscle Milk drinks. Is it better to take both carbs + protein pre-workout and just protein afterwards when weight training?
A) Always know exacly what goes into your body
b) You need carbs + protein for ALL meals. Not just pre and post.
C) 42 gms per serving may be a bit too much but depends on the person. For me that would get me bloated and gassy. Your body can only absorb so much at one time.
Quote:
Originally Posted by tripod
Well I belong to Sam's Club and just seen they have Myoplex 17oz drinks that has 42g's protein, unspecified amount of carbs, vitamins, minerals, etc and they also have Muscle Milk drinks. Is it better to take both carbs + protein pre-workout and just protein afterwards when weight training?
30 gms is 30 gms. It's always better to get your protein from whole foods if you can. But....it depends on what you need to do with your protein. For example; a pre workout and post workout protein shake may be better as it digests and absorbs quicker than whole food, thus faster muscle recovery.
As far as gms per body weight: From research it's suggested to take around .8 to 1.0 gms of protein per lb of body weight. More importantly you need carbs and lot's of them, taken with your protein. It's actually the carbs more so that will help with putting on muscle. Look for a protein that's higher in carb content than protein per serving. I use Cytogainer. And don't forget about fat, good fat that is. Olive oil, almonds, peanuts, lowfat milk, etc. Good fat actually helps boost testosterone in men which equals more lean muscle mass.
The other thing you may need to look at is the amount of cardio your doing. Tough to put on muscle if you're burning a lot of calories. You may need to back off a bit on the cardio. A nice mix may be to do circuit training. You can go either heavy load/less reps or lower load/higher volume but in a circuit you'll still burn calories.
How many meals are you eating in a day? Should be approx 5-6 equal meals of carb/protein/fat.
I'm going to see if sams cub has cytogainer and maybe try that. With 56g's protein per serving and 600 calories I might even try half or 3/4 serving pre + post workouts.
Sounds good. I usually do 2.5 scoops pre/post. Good luck and keep us posted.
Quote:
Originally Posted by tripod
I'm going to see if sams cub has cytogainer and maybe try that. With 56g's protein per serving and 600 calories I might even try half or 3/4 serving pre + post workouts.
Well I've been buying EAS Whey Protein powder from Sam's club and taking up to 30 grams 4x's a day (120g daily max) and was wondering if that's too high since the recomended amount on package is to take UP TO 75 grams a day.
I thought for sure I replied to this thread yesterday but my post is gone. Anyway, what the hell are you doing taking 120g per day, when it says recommended dosage is 75g? That is NOT safe. Of course its too high. Eat more to get the extra protein you require. Dont get it all from a shake, its tough on your kidneys and liver.
You want to gain weight, eat more. Eat a lot more.
I thought for sure I replied to this thread yesterday but my post is gone. Anyway, what the hell are you doing taking 120g per day, when it says recommended dosage is 75g? That is NOT safe. Of course its too high. Eat more to get the extra protein you require. Dont get it all from a shake, its tough on your kidneys and liver.
You want to gain weight, eat more. Eat a lot more.
More protien is not bad, it depends on your bodyweight, however I agree with DaBeez, you should not be getting more than about 10-20% of your daily protien intake from shakes. Whole food will serve you better and will actually put mass on you faster than shakes.
Shakes are designed so that you can have one and then be ready to eat a short time later.
Dont over do it with the shakes,
IRBS
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