Protein and Protein Powder Questions!

[ActiveMommy]

Okay so i've actually got a bunch of protein related questions - hopefully this is the right place! 

I just started working out more seriously and I'm trying really hard to reduce my BF% (currently about 23-24%) and gain more lean muscle. 

I'm trying to increase my protein intake and have read that i should eat about 1g protein for every lb (so that would be 112 grams). Is that about right? Have you guys had success with that?

How much of that protein should i take before or after a workout or does timing not matter as much? (obviously will have SOME after a workout).

Also, I started using the ISOPURE stuff and love the taste. The container says to use 2 scoops (50g protein) but i feel so sick after i drink that (even if i drink it over a 30 minute timeframe). Any suggestions or is that just too much for someone my size? 

I'm a 32 year old female, 112lbs and 23% BF. 

Also, any tips for eating more protein in the day? Is there anything specific that has just worked really well for you? I seem to be at about 50%, 25% fat, and 25% protein despite my attempts to be closer to 50% protein. 

Thanks in advance for any advice or help! I'm still kind of new ot this!

[Ukase]

Ok - here's the lowdown on protein powders. 

First - remember, when you're trying to lose fat and you're at a caloric deficit, proteins are the alphabet and Amino Acids are the letters. Since our bodies have about 50 different proteins it uses, we need lots of "letters", i.e. Amino Acids. 

My honest opinion is that 50 grams of protein is too much for someone at your weight at one setting. I would suggest you taper that intake down to about 20 - 25 grams. I say this because of how proteins work in the body. Maybe 25 grams in the mid-morning, and 25 grams mid-afternoon. (In addition to the other protein you get from your diet.) If the powder is bothering your stomach, then as I suggest, cut back and see if that helps. If not - just don't use it anymore. 

Your body will take those proteins in, and use what it can and convert the rest to ammonia and you've got some pretty pricy urine. Now - you're mind is in the right space - but recently research has suggested that using Amino Acids in lieu of protein powder is better for weight loss for a number of reasons. 

1. It passes through the digestive system in 23 minutes without upsetting your stomach. (take them on an empty stomach, at least 23 minutes prior to exercise.) 

2. Say you had some vegetables earlier. Obviously, veggies don't have complete proteins. The Amino Acid supplements will bond with what little incomplete proteins are there and make complete proteins for whatever it is your body needs. 

3. Depending on whether you get capsules or powder (capsules preferred) they are very low in calories - much lower than protein powder.

Don't just take my word for it - the more I read, the more I realize I don't know that much. 

https://bengreenfieldfitness.com/2015/12/how-to-use-amino-acids/

There's a host of cutting edge information on the topic if you follow that URL. 

[DerrickS]

@ActiveMommy There are a lot of good points in @Ukase's post. There is also a maximum amount of protein that your body is able to absorb in one sitting, and consuming too much protein can be taxing on your kidneys. Just like @Ukase suggested, I'd also recommend spreading out your protein consumption throughout the day. This should help your body absorb more of the protein and you should feel better too. 

If you are eating a high protein diet, I would also recommend that you drink plenty of water. Water helps with transporting nutrients to parts of the body where they are in demand.

Lastly, since there are many many different types of protein, I would recommend keeping protein quality in mind. Your body will be able to absorb more protein in natural foods than it would with supplements. For instance, if you eat 20 grams worth of protein in yogurt, beans, or fish; your body will be able to absorb more of the protein than it would with 20 grams worth of supplements.

[ActiveMommy]

Thank you both! This is very helpful!

Is there any way to figure out the max your protein can absorb in a day? Is the 1g per lb accurate? (I obviously don't want to over tax my kidneys!)

Also, is it best to take protein OR amino acids, or do you take both? 

Thanks!

[FitBeforeFifty]

I pointed this out in another thread. The 1 gram per LB recommendation is Internet urban legend resulting from people confusing 1 gram per KG with 1 gram per LB.

Here's a great table produced by people working in the field of sports nutrition. Note these are in KG not LBs.

[GershonSurge]

moved

[Ukase]

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@ActiveMommy wrote:

Thank you both! This is very helpful!

Is there any way to figure out the max your protein can absorb in a day? Is the 1g per lb accurate? (I obviously don't want to over tax my kidneys!)

Also, is it best to take protein OR amino acids, or do you take both? 

Thanks!

First, your second question: I will take amino acids before I go to bed, and when I get up in the morning. I'll generally have a protein smoothie with half a banana (for the flavor and the potassium) for breakfast, with 1 serving of oatmeal. A couple times a week, if I'm feeling lethargic, I may have a protein smoothie in the mid-afternoon just to be sure I've got what I need. 

First question - there is a way to find out how much protein you can handle. It involves a great deal of reading. I thought about explaining it, but Greenfield does an entertaining job of it, so I defer to his explanation if you want the thorough details. If so, click away. 

Read more https://bengreenfieldfitness.com/2011/11/how-much-protein-do-i-need/

If you want the short version, if you eat too much protein, studies suggest that may cause accelerated aging; too little and your body won't recover/repair. The article suggests that 

if you weigh 115 pounds & don’t want to gain muscle, just make sure you're getting enough protein for muscle recovery and body repair, which would be 0.55×115, or 63.25 grams of protein.

I have to confess - I've gone pretty far in some of my earlier posts to suggest that just because a given person can't handle X grams of protein doesn't mean I can't handle 2X grams of protein, or 3x. I may be 240#'s, but my body fat% is about 10-11%. Not lean enough to see the whole six-pack, but I was always an Ouzo kind of guy anyway. (that's my story and I'm sticking to it) 

So - this new research Greenfield shared is new to me - so I'm glad you asked. Just remember that all of us are different and what works for the skinny girl next door may not work for me or you. Other studies have shown that genetics don't mean much - but what genes that are being expressed are what matter - and your environment is a large part of what genes are expressed. Different strokes for different folks, right? 

There's a lot of information out here - so don't get confused! When you do - just remember:

1. Eat less and move more
2. Make your calories count - eat nutritional stuff that you made at your house in a pot or a pan or the oven - not microwavable quick foods that were prepared in a commercial kitchen
3. When you get hungry - check your macros and your deficit - maybe you should have a snack - or maybe you should move around and get some exercise. 
4. Movement is better than exercise. Walk to the store if you can't pick berries or grow crops. 

[ActiveMommy]

Thank you Ukase for the great info! There's so much misinformation and marketing that it's tough to make sense of all of this - so i appreciate your help! I'm also very analytical by nature so i really like to have a plan backed by research rather than just "eat healthy".

I'll take a look at the link... thank you! I do want to gain muscle (a bit anyway) so I will check what he says. 

Thank you!!

[Dominique]

My feeling is that if you are a competitive bodybuilder, are close to the maximum of your muscle gain potential and are already super lean, then little things like the timing of your macronutrient intake, slow-release vs. fast-release protein etc. can make a small difference and allow you to progress even further. For the rest of us (you and me = ordinary folks who just want to shed off a little bit of fat and put on a little bit of muscle) who don’t envision a career in bodybuilding, focusing on the basics (be in a reasonable/sustainable caloric deficit, lift weights / be active, eat enough quality protein) should be sufficient.