From: uphrsrf@Msu.oscs.montana.edu
Newsgroups: misc.fitness
Subject: Re: Let's Talk Protein
Date: 6 Apr 92 11:31:56 GMT
Reply-To: uphrsrf@Msu.oscs.montana.edu
Organization: Montana State University

In article <1992Apr6.074452.19414@comp.vuw.ac.nz>, Maloaufaatasi.Wendt@comp.vuw.ac.nz (Maloaufaatasi Julius Wendt) writes:
>
>So, how much protein should I (a casual bodybuilder) have at each meal ?
>
>How often should I have meals ?
>
>Should I rely on protein shakes very much, or even at all ?
>
>These may be FAQ's but a lot of guys around me seem to have differing opinions.
>
> - Tuss.


    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.

    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