What protein powder is best??

[DexMan]

LMAO.... it's called taking nutrition classes at college and applying them to athletes and seeing their results... What have been your education experiences with nutrition and exercise?

Anything less than a gram per pound and I start losing muscle mass.

So your saying your going to take protein supplements forever to keep your muscle mass up!? LOL

I like the articles except the fact that they are tested on endurance athletes and rats :

Look... I found an article too! lol

Patrick J. Bird, Ph.D. ; University of Florida.
Keeping Fit
Column 217b
2003

Q. I am 200 pound weight lifter and would like to know how much protein I should be eating. Can you give me some updated information about this?

A. To insure proper muscle growth and repair, strength athletes generally need more protein than the general population. Current research indicates that weight lifters, during training, should consume 1.5 - 2.0 grams of protein per 2.2 pounds of body weight a day. For you that would amount to 136 to 182 grams a day.

This is a lot of protein, when you consider the grams per serving in the basic food groups. (Milk has 8 grams per serving; lean meat 7 grams per serving; starchy vegetables, breads, and cereals 3 grams per serving; vegetables 2 grams per serving; and fruits about 1 gram or less per serving.) Nevertheless, the requirement can be readily met with a balanced diet and without supplements.

Many weight lifters, however, consume huge quantities of this nutrient. Far more than suggested above. They believe the supplement pushers who imply that muscles are simply sacks of protein that will become more massive and powerful if stuffed with amino acids. (Amino acids are the chemical compounds that form the basic structural units of proteins.)

Not true, of course. Muscles are only 20% protein. Seventy-five percent of this tissue is water. The remaining 5% is fat, carbohydrates and other substances. Of your 200 pounds, for instance, about 80 pounds is muscle. Of this, only 16 pounds is protein.

So you don't need much protein to increase your muscle mass.

And consuming too much is often discouraged. It's believed that the practice may overstress the kidneys, since the extra protein is not stored, and the waste products are excreted through the urine. And eating large quantities of protein is associated with gout, dehydration, calcium loss, and increased body heat. Although these medical concerns have some basis in fact, they may be overstated for weight lifters. There is as yet no published evidence linking them specifically to athletes.

At this time, the best reasons for not overdoing this food are: The excess won't make your muscles bigger or stronger. It's a waste of money. And, like consuming too much of any food, some of the extra protein turns to fat.

I almost forgot... Endurance athletes actually require more protein than body builders...

-------------=- Minimum Acceptable Intake for protein -=-------------

Bodybuilder ------ Active Recreational Athlete ------ Endurance Athlete
1.0 gm/kg/day --------- 1.0 gm/kg/day -------------- 1.4 gm/kg/day

-------------=----------------------------------------=-------------

"No evidencehas shown a constant, linear increase in muscle mass or performance related to protein intake."

(information from Scott Lucett...As a national lecturer for NASM, Scott Lucett offers an extensive background in education and sports medicine. The former director of education for Apex Fitness Group, he also served as a national lecturer for the company.)

[dsade]

I'm glad you can post a Q&A to counter peer-reviewed studies. I'm also glad that you find it very funny to toss out opinions as if they were facts, then laugh as if it is all so self-evident that some of the greatest minds in the research area disagree (what fools you will obviously make them all out to be).

Here is another study or two off-hand..maybe you can find an article from Richard Simmons to counter these.


Int J Sport Nutr. 1998 Dec;8(4):426-47. Related Articles, Links


Effects of exercise on dietary protein requirements.

Lemon PW.

Faculties of Health Sciences and Medicine, 3M Centre, The University of Western Ontario, London, ON, Canada N6A 3K7.

This paper reviews the factors (exercise intensity, carbohydrate availability, exercise type, energy balance, gender, exercise training, age, and timing of nutrient intake or subsequent exercise sessions) thought to influence protein need. Although there remains some debate, recent evidence suggests that dietary protein need increases with rigorous physical exercise. Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA). Future longitudinal studies are needed to confirm these recommendations and asses whether these protein intakes can enhance exercise performance. Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals.

Publication Types:
Review
Review, Tutorial

PMID: 9841962 [PubMed - indexed for MEDLINE]


and my god...another one

Nutr Clin Care. 2002 Jul-Aug;5(4):191-6. Related Articles, Links


What are the dietary protein requirements of physically active individuals? New evidence on the effects of exercise on protein utilization during post-exercise recovery.

Fielding RA, Parkington J.

Human Physiology Laboratory, Department of Health Sciences, Boston University, Sargent College of Health and Rehabilitation Sciences, 635 Commonwealth Avenue, Boston, MA 02215, USA. fielding@bu.edu

Exercise and physical activity increase energy expenditure up to 10-fold. This brief review will focus on the effect of exercise on protein requirements. Evidence has accumulated that amino acids are oxidized as substrates during prolonged submaximal exercise. In addition, studies have determined that both endurance and resistance training exercise increase skeletal muscle protein synthesis and breakdown in the post-exercise recovery period. Studies using nitrogen balance have further confirmed that protein requirements for individuals engaged in regular exercise are increased. The current recommended intakes of protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively. Presently, most athletes consume an adequate amount of protein in their diet. The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion after exercise. New evidence suggests that individuals engaging in strenuous activity consume a meal rich in amino acids and carbohydrate soon after the exercise bout or training session.

Publication Types:
Review
Review, Tutorial

PMID: 12380246 [PubMed - indexed for MEDLINE]

It seems the current consensus is around 1.6-1.7 grams per kilogram - or around 150 grams per day for a 200 pound weight lifter. My own experience with my own body tells me differently (for me, anyway).

[DexMan]

Did you know that there are just as many articles that support it as there are against it? Look at the recommended protein amount for endurance athletes between the articles you posted... they were different themselves...

"My own experience with my own body tells me differently (for me, anyway)."!!! Yes... that amount works for YOU! So don't go around telling people that they need to take your amounts because it may and may not work for them... Everything that I've stated were guidelines... I've stated how to find your MINIMUM requirement... If you don't know how much you need do you really think it's safe to take a supplement plus all the food you eat??

The point I was trying to get to is that some people take supplements "just because" they think they need it... And people need to be educated in how to look at their nutrition and make good recommendations and not "just because" of "Jim-Bob" at the gym uses it...

"Presently, most athletes consume an adequate amount of protein in their diet. The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion after exercise. New evidence suggests that individuals engaging in strenuous activity consume a meal rich in amino acids and carbohydrate soon after the exercise bout or training session." <~~~ Right from one of your articles

If you have never had your nutrition assessed before, it's worth your money to do it at least once...Because there's a lot more too it than people think... Plus it's accurate and you can use it as a baseline to fix your nutrition...

[dsade]

Originally Posted by DexMan

The sad thing is that a 200 lbs person only needs only about 81 grams of protein a day if they're fairly active.... LOL!

Who was the one telling people how much protein they needed?

I have said that:

1) some of the studies are based on endurance athletes - but that if anything it is believed weight training athletes need MORE protein.

2) everyone is different with their needs, and what I found I needed.

3) not all researchers are in agreement, but that MANY of them recommend more than you did.

Also, presently consume enough protein...is that with or without supplementation? Simply, it doesn't say.

My contention is that Protein supplements are an easy way to insure that you get "enough" protein without spending hours in the kitchen preparing meals. You have not stated "how to find these guidelines" at all.

This is a thread about "Which protein powder is the best", not a "Hey Dex - how much protein does your highness say I need?" You took the initiative to come and try to hijack the thread, with the assertion that nobody here has the knowledge that you do to make the decision how much protein (or from what sources) they should derive it.

I agree (and have stated as such), that the jury is still out with absolute requirement. I have also stated what 'I' found best keeps my body composition where I want it, protein-wise - and it is far above your "81 grams per day".

Feel free to start another thread on this, sharing your methodology and showing supporting studies of where you got your numbers.

[DexMan]

I'm just trying to make people aware of what they are doing to themselves... Like you said, "I have also stated what 'I' found best keeps my body composition where I want it"... "Anything less than a gram per pound and I start losing muscle mass."..It sounds like you are relying on it to keep you the way you look... so what's going to happen once you stop using it???

[dsade]

Once I let my protein intake fall below what I have found maintains it? From past experience, my muscle mass will decrease, of course.

Are you asking what will happen once I stop using protein?

I think it has already been made ABUNDANTLY clear, that protein supplements are simply an easier way to insure that people get an "adequate" protein intake. I work between 16-17 hours a day, 7 days a week. I simply do not have the time to prepare whole meals that would insure that I got an adequate (based on my own body and needs) amount of protein.

Other than the studies showing certain TYPES of proteins to be possibly even superior to whole foods (which I wont get into right now), it is more of a convenience issue - as I'm sure it is with most people.

[cursor]

Certainly seems to make sense to me, dsade.

Once you find a nutritional level that best suits your activity schedule and body composition, you're in great shape. Assuming that you've found that maintenance level for your body, it should be fairly obvious that reducing any nutritional component (protein, or other element ...) will bring about diminished results.

Originally Posted by DexMan

... so what's going to happen once you stop using it?

Since the answer is pretty obvious ... don't stop.

[mustang GT]

Whey protein has been known to be very beneficial for post-workout, due to its fast absorption.

[arbit]

Originally Posted by dsade

I work between 16-17 hours a day, 7 days a week.

Holy crap dude - working 112hrs/week -u'r working u'rself into a grave. AND u have a GF?? Do u sleep at all??

[dsade]

I would be concerned, but I do a lot of my research and communications from home. I also love my work, so I don't find it as stressful as if I was doing something I didn't enjoy.

I live with my g/f, so she helps me take "breaks"

I usually get a good 5 hours of sleep, with an occasional crash day.

[speedyg]

Very important things to remember when selecting a Protein Supplement.

Ask the company (Call the #800 on the back) to provide you with a certificate of analysis. The certificate of analysis is a legal document verifying that the listed ingredients on the "supplement facts" are in fact in the amounts claimed.
If they cannot give you one or give you the run-around, this is a very large red-flag. Example, if your Protein Supplement claims 30 grams of Protein per serving, and the amount is actually 10 grams, would you feel ripped off? Of course. Insist on a certificate of analysis to be sure.
You would be shocked at how many companies get away with label claims that are fraudulant.

While you're at it, ask the company if they guarantee their products to be free of illegal substances. The answer should be yes without hesitation.

Money Back Guarantee - Any reputable company should have a solid Money back policy if you are not happy with the results.

As you can see, price point and flavor should not be the basis for your selection. Look for High Quality backed by Certification and a solid money back guarantee policy.

As the saying goes....You get what you pay for.

Just my objective thoughts on this subject.

Speedyg

[pjhamblin]

Whey Protein isolate is the best of the protein powders out there. The amino acid profile and quick assimilation of the whey isolate by the body make it an optimum supplement for building muscle. Most of the proteins recommended in this thread are whey concentrates which offer 80% or less protein versus 90% plus for the whey isolate. A good source that I found was xxxxxx @ www.NoSpamPlease.com.

[pmcgough]

Nitro Tech Is The Best...stack With Cell Tech...i Have Made Awesome Gains

[dsade]

Or buy generic whey protein and creatine and save yourself $100. Go Muscle-Tech (yay)


/practicing sarcasm

[pmcgough]

true, but nitro tech works far better than whey