From: mistik@grex.ann-arbor.mi.us (Mustafa Soysal)
Subject: Re: Let's Talk Protein
Organization: Cyberspace Communications/GREX Public Access Unix +1 313 761 3000
Date: Tue, 7 Apr 1992 23:07:04 GMT

In article <00958AEB.66491160@Msu.oscs.montana.edu> uphrsrf@Msu.oscs.montana.edu writes:
>
.....
>
>    The average person (NOT one intending to build muscle) needs about
>.8 grams of protein PER kilogram of body weight every day.
>
>    For example, I (145 lbs = 66kg ) need  .8 * 66 = 53g of protein daily.
>
>    When you want to build muscle, you don't need all that much more protein.
>Studies have shown that in order to build muscle optimally, you should have 
>about 1 gram of protein PER kilogram of body weight daily.  This is not a big
>increase.  For me again:
>
>      66kg * 1g/kg = 66 grams of protein daily.
>
>   If you are very active, you might want to calculate this requirement another
>way: as a percentage of your daily caloric intake.  For gaining muscle, 12-14%
>of your caloric intake should come from protein.  Example:
>
>      3000 kcals per day (intake for a fairly active male.)
>
>      12% -> 360 kcals 
>
>      1g protein = 4 kcals, so 360kcals = 90g of protein.
>      
>
>   Some foods and their protein contents (taken from Understanding Nutrition,
>Whitney, Hamilton, and Rolfes, Fifth Ed.):
>
>      1 cup milk:           8g
>      1 large egg:          7g   (3g in the yolk, 4g in the whites)
>      3oz canned tuna:     25g
>      3oz lean ground beaf 21g
>      3oz lean ham:        21g
>      1 slice whole wheat
>                     bread  3g
>      1 cup beans          15g
>
>    This is certainly contrary to what the supplement pushers would have you
>believe:  YOU REALLY DON'T NEED TO SUPPLEMENT PROTEIN.  The average American
>gets three times his/her daily requirement in protein.  This extra protein must
>be deaminated by the body, leading to excess strain on the kidneys.  Not only
>that, but if you supplement heavily on any specific combination of aminos, you
>are interfering with your body's attempts to maintain a balance.  Variety (i.e.
>getting your protein from many different sources) is important.

You already stated that this is only average, I wonder if it changes with
ethnic background, and the type of the protein source.  Some people have
trouble with milk.  I can't have much milk, mainly because of the Vitamin D
added, it causes allergy after a while.  My body seems to make enough
vitamin D from fluorescent light :)

Where does one find skim milk with no vitamins added?

I think the amount of protein needed really depends on how fast you are
building muscles and how much you can process.  My body seems to respond
much faster than average, and if there is enough supplies of all the amino's
needed, it builds very fast.  I even found a way of figuring out if I need
more by listening to the feel of my muscles.  If they feel sore longer than
usual(!) that signals me something is missing.  If everything is there, they
recover in a day or two, don't even get sore sometimes, contrary to the
belief that the sore feel is just related to accumulation of lactic acid.
This maybe related to the role of lactic acid in building more muscle.

Then there are other drains of protein which seem to increase proportionaly
to physical activity within limits.  If my sex drive increases as a result
of exercise, then I seem to need even more protein. (just observation)

I found out that sticking with natural sources is the better way to go, but
make sure not to have any deficiency of any amino or mineral needed.
(may cause injuries, by having weak tendon attachment to the bones etc)

>
>    Natural sources are best.  Most of the protein powders you see are made
>from milk or egg sources.  The manufacturers then add trace minerals, vitamins,
>and usually large amounts of sugar.  Then they sell it for a huge profit.  So,
>for a much cheaper alternative, take skim milk, egg whites, a banana, and some
>other flavoring if desired (cocoa, for example), and blend.  This is much more
>affordable and often better tasting, though it contains much less protein.  But
>again, you really don't need all that much extra protein.  (2 cups of milk, two
>egg whites = 24g protein, almost half of my daily needs.)
>
>    Meals:  The digestive system often works better if you eat 5-6 smaller meals
>daily, rather than 3 large meals, but this is more a matter of personal
>preference; it doesn't make a considerable difference in nutrient absorption.
>Having breakfast is a real plan.
>
>    Hope I've helped....
>
>Uphrsrf@trex.oscs.montana.edu
>Rodney Freier


I agree, just wanted to add some more.

Mustafa Soysal
Newsgroups: misc.fitness