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How much protein do you really need to build muscle?

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  • How much protein do you really need to build muscle?



    The answer is 0.8 grams / kg.


    This link provides a nice summary of a study done by the University of Texas.


    http://www.cbass.com/Protein_Muscle.htm


  • #2
    1



    Nice. Thanks.

    Start weight: 250 - 06/2009
    Current weight: 199
    Goal: 145

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    • #3
      1



      Vick,


      I didn't see it in the article, and this is a subject with a large spectrum of opinions.


      Do you know if they advocate 0.8grams/per kg of LEAN body mass?


      Or 0.8grams/per kg overall body mass?

      Comment


      • #4
        1



        The 0.8 is based on lean body mass from what I can find. This summary of the same studay suggests it revolves around 30 grams per meal.


        http://www.sciencedaily.com/releases...1026125543.htm

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        • #5
          1



          That is if you eat a reasonable amount of carbs, isn't it? If you eat very low carbs, won't you need a lot more protein for gluconeogenesis?

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          ><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>

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          • #6
            1



            Carbs are a source of fuel. Building blocks are proteins and fatty acids.

            Comment


            • #7
              1



              But if you don&#39;t have enough carbs your body will make glucose out of protein, thus requiring more of it.

              ¸.·´¯`·.¸¸><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>
              ><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>

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              • #8
                1



                Everyone&#39;s protein needs are a bit different based on gender, age, size, physical activity levels, and finally their objective in terms of health and/or fitness.


                Here is an alternative to estimating your protein requirements from the Optimal Diet web site (it is in metric units but should not be an issue to convert to US units) - http://homodiet.netfirms.com/diet/optimaldiet1.htm

                “It is a truism that almost any sect, cult, or religion will legislate its creeds into law if it acquires the political power to do so, and will follow it by suppressing opposition, subverting all education to seize early the minds of the young, and by killing, locking up, or driving underground all heretics.”
                —Robert A. Heinlein

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                • #9
                  1



                  I should have said sugar is a source of fuel... not carbs. My bad.


                  Raphael I really sugggest that you read the report by Dr. Ron Rosendale.


                  I agree with your comments regarding 100- 150 grams for maintenance. Fresh vegetables are important for nutrients since many don&#39;t eat organs.

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                  • #10
                    1



                    Actually you are correct. Carbs are a source of fuel. Sugar is just a type of carb (sucrose + fructose). ALL carbs (simple and complex starches) except fructose are digested into glucose (blood sugar). Fructose is stripped off from sucrose and converted directly into cholesterol by the liver and sucrose gets chopped up into glucose.


                    Glucose is then used to restore glycogen (in muscle and liver tissue) and any excess is returned to liver for conversion into cholsterol and sent to adipocyes (fat cells) for storage.

                    “It is a truism that almost any sect, cult, or religion will legislate its creeds into law if it acquires the political power to do so, and will follow it by suppressing opposition, subverting all education to seize early the minds of the young, and by killing, locking up, or driving underground all heretics.”
                    —Robert A. Heinlein

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                    • #11
                      1



                      Almost:


                      (table)Suger = sucrose = 50% glucose + 50% fructose


                      Glucose is stored as glycogen or triglyceride


                      Froctose is stored as glycogen(liver only) or triglyceride.

                      Don't be a paleotard...

                      http://www.bodyrecomposition.com/nut...oxidation.html

                      http://www.bodyrecomposition.com/nut...torage-qa.html

                      http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                      http://www.bodyrecomposition.com/nut...-you-need.html

                      Comment


                      • #12
                        1



                        Yes. You are correct. My bad.


                        sugar = glucose + fructose

                        glucose => glycogen (liver and/or muscle) => fat storage

                        fructose => glycogen (liver only if depleted) => fat storage

                        “It is a truism that almost any sect, cult, or religion will legislate its creeds into law if it acquires the political power to do so, and will follow it by suppressing opposition, subverting all education to seize early the minds of the young, and by killing, locking up, or driving underground all heretics.”
                        —Robert A. Heinlein

                        Comment


                        • #13
                          1



                          As raph points out there is no mention of other macros or even exercise really.


                          The Optimal diet is for average humans wanting to maintain average. Weak.

                          Don't be a paleotard...

                          http://www.bodyrecomposition.com/nut...oxidation.html

                          http://www.bodyrecomposition.com/nut...torage-qa.html

                          http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                          http://www.bodyrecomposition.com/nut...-you-need.html

                          Comment


                          • #14
                            1



                            See. So easy an Asturian could do it!


                            Hahah! Couldn&#39;t resist(avatar).

                            Don't be a paleotard...

                            http://www.bodyrecomposition.com/nut...oxidation.html

                            http://www.bodyrecomposition.com/nut...torage-qa.html

                            http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                            http://www.bodyrecomposition.com/nut...-you-need.html

                            Comment


                            • #15
                              1



                              Well for me, it was not always so easy -- at least until I discovered I was an Asturian

                              “It is a truism that almost any sect, cult, or religion will legislate its creeds into law if it acquires the political power to do so, and will follow it by suppressing opposition, subverting all education to seize early the minds of the young, and by killing, locking up, or driving underground all heretics.”
                              —Robert A. Heinlein

                              Comment

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