Protein Bull***

[Trrmo]

from EFFECTS OF PROTEIN AND AMINO-ACID SUPPLEMENTATION ON ATHLETIC PERFORMANCE
A considerable amount of research has evaluated dietary protein needs of athletes. Although there is some debate, most studies indicate that in order to maintain protein balance during intense resistance and/or endurance training, athletes should ingest approximately 1.3 to 1.8 g protein per kg body mass per day (Butterfield, 1991; Lemon, 1998; Kreider et al., 1993; Kreider, 1999)
http://www.sportsci.org/jour/9901/rbk.htm

Okay so the experts say 1.3 - 1.8 g protein per KILOGRAM of body weight.

One of these experts, PW Lemon,1988 (who is an often cited expert on protein intake on bodybuilding.com) recomends 1.6 to 1.8 g of protein per KILOGRAM of body weight
http://www.jacn.org/cgi/content/full/19/suppl_5/513S

bodybuilding.com has a variety of protein calculators for you to work out how much you need. They say they base their calculators on experts such as PW Lemon, 1998.

But heres the thing,

I am 74 kgs and according to this calculator http://www.bodybuilding.com/fun/calpro.htm (which cites lemon as its source).It says I need to consume 294 gms of protein daily to build muscle!!

But in reality, according to the expert, Lemon, the amount is around 126gms
per day.

This is blatantly incorrect and you will end up consuming ridiculous amounts of protein and have bad gas all day! But of course bodybuilding.com is a huge seller of protein powders.

Another thing, you want to save money and still consume more protein?

buy some skim milk powder and add it to skim/low fat milk!
You get a high protein and nutrient drink with low fat for a much lower cost than protein powders!

I cant buy skim milk powder here so I use a LITTLE (no more than half a scoop) of whey protein occasionally so I can meet my protein needs.

For more info:
http://www.jacn.org/cgi/content/full/19/suppl_5/513S

So there you have it

[Ace Dutrey]

great post and thanks for posting links now I can cross reference and research the subject further. Stay up.

-Ace

[Trrmo]

No problem!

[peewee1460]

I've always been a skeptic of protien powders. I know they're not neccesary, but are they even worth buying? I used them to move from 118 to 125 but I've just always wondered if it was the protien, the weightlifting, or My diet, or a combination of all three. if i decide to move up again, i doubt that i'll use protien. it just doesn't seem to be worth it, especcially the way it's marketed.

[Trrmo]

Its definitely not necessary its just a convenience thing for me, I try to eat a certain amount of protein a day so if I havent eaten enough protein from normal food sources I will add some protein powder to my smoothey or whatever.

[Detroit101]

it takes 1 gram of protein per lb of bodyweight for an athlete to avoid catabolism.....

I eat 1.5 grams per lb....

[Trrmo]

it takes 1 gram of protein per lb of bodyweight for an athlete to avoid catabolism.....

I eat 1.5 grams per lb....

Well according to the studies cited you dont need to eat that much. Even taken on the high side 1.8 grams of protein per kilo is only .82 grams per pound.