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38

First, it must be noted that the quantity of protein that is being recommended by the calculator you have found is not supported by science. The literature suggests that optimal recovery occurs with a maximum of about 2 grams per kilogram of (lean) body mass per day (g/kg/d), with most of the world's institutes of sport, for example, recommending between 1.5 ...


16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


12

Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


10

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


10

You are not an ectomorph. There is no such thing as an ectomorph, as the concept of somatotypes is a nonsense pseudoscience that was made up in the 1940s and has never been supported by evidence. What you are, at 5'7" and 55kg, is very skinny. If you eat more without exercising, you'll get fat, and if you eat more and add a sufficient intensity and volume ...


9

Having a protein before your workout will allow you to have more energy, resulting in your workouts feeling stronger, but you will not burn as much fat when you workout. After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the ...


9

184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall. First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...


8

Some quick research returned the following articles: Who Knew Preventing Kidney Stones Was this Easy? "In the 1990s when the Atkins diet reached huge popularity, critics claimed that high protein intake leads to kidney stones. This turned out to be a complete myth, but the misinformation is still being circulated. Although protein restricted diets are ...


8

Let's start with some foundation in the order of importance: Energy Balance (Calories in vs. Calories out) Macros (amount of protein, carbohydrates, fat) Micros/Supplements (vitamins / minerals and sports supplements) Meal timing (how often you eat and how close to training) Energy Balance This is the simplest thing: You eat less than you burn in a day ...


8

I have no option beside protein powders. Just, because I cannot eat more than [a piece of chicken, 2 eggs, and a serving fish per day]. Yeah, right. There's no reason not to eat six eggs, double the chicken, and an extra serving of fish except you don't want to put in the effort. Two eggs? Two eggs is how many you eat when you're trying to lose weight! Get ...


7

In order to get big, you need to eat a calorie surplus (more than you burn in a day). To get cut, you need to eat a caloric deficit. If you eat 200g+ protein but still eat fewer calories than you're burning, you're going to lose weight and you won't get huge and bulky. If you're trying to get cut, I'm assuming that you're trying to lose weight and/or lower ...


7

Yes, I don't see why not. Some protein shakes combine the two (or all three). Some samples: Hydro Builder (Protein + creatine) and Hydro Whey (Protein + BCAA) (mirror).


7

To answer your question specifically: it doesn't matter. Studies show that the average amount of protein taken in over a given period of time(days, weeks)is what matters far more than getting your whey in before or after. The body does not really become magically more efficient at using protein after a workout. As long as you're hitting your daily intake ...


7

A typical 10lb bag of ON whey protein costs ~$115 USD. There are 149 servings (1 scoop = 1 serving) in a bag. So 24 grams of protein (with negligible carbs and fat) costs $0.77 USD. I don't think you'll find anything cheaper anywhere. And if you do, let me know.


7

There are already some answers that address this, basically tissue is being torn down and needs to be repaired. But it goes further: there are simply a pile of benefits to upping protein (2012 study): Protein seems to play an important role in the emergence of [feeling full]. Long-term ingestion of a high-protein diet not only decreases food intake ...


7

Yes, the academic literature supports the notion that greater protein intake facilitates more rapid recovery, and can therefore sustain a greater training workload. And guidelines from all of the major sporting and dietary authorities around the world, which are remarkably consistent, reflect that fact. Evidence supports an intake of 0.5 to 0.8 grams of ...


6

I've checked the book I recommended in the comment. It is written by a PhD Robert K. Cooper and is entitled "Flip the switch". A simplification of what you could read there is as follows: We have limited storage space for excess protein, and the amino acids from them remain in the bloodstream for only about 4 hours. thats a good reason to include proteins ...


6

Eggs! A dozen in USA costs around $3 that is 6 grams of proteins for $0.041 per gram. Although it doesn't beat $0.03 per gram in Eric's answer but its close and eggs are not for $3 everywhere. Knowing which country you belong to, this price can be significantly lower. I am from Canada. I just bought a dozen eggs for $2.64 Wohoo, that makes it $0.03 ...


6

Your primary nutrition should be from food. Protein powder as the name suggest are supplements, if you are using them as food, it may come up with side-effects. Regarding your coach, it's time to get a new one. You are a beginner, and with proper diet, nutrition, rest and workout, you can see benefits, not just by pumping yourself with protein powder. It's ...


6

There is a concept called the "anabolic window", which is a belief that directly after a workout our body is primed for optimal muscle protein synthesis (muscle growth) and that this period lasts only a short while, with anything after that far less effective. When I say a short while, I mean on the scale of half an hour or so. There is however no sufficient ...


6

Yes you need lots of other things, minerals, vitamins, essential fats, carbohydrates. These are needed to build muscle and also to stay alive, while the muscle building happens. That's why should keep a proper healthy diet, and with healthy I mean what's very commonly healthy: veggies, fruits, whole grain, then you can add additional protein to your diet.


5

I will respect your wishes to talk "only about protein", but that is simply a repetition of a lot of the fallacies and myths that have grown up around the ingestion of protein. Protein is simply a macro nutrient, and needs to be consumed in balance with other macronutrients. All of the "rules" you state about no more than 30 grams of protein (Which is only ...


5

Not all the protein is digested. But without enough, the body will feed on itself during the night. This is why athletes, bodybuilders, etc. eat slow-digesting protein (e.g., casein) at bedtime--to provide a sustained protein store.


5

Years later but for anyone who reads this. Moesef's answer is half correct but completely misleading. Why would the breakdown of protein reduce it's effectiveness? You can buy them pre mixed off the shelf, they've been sitting there way longer than a few hours. Any breakdown of the protein will just turn them into amino acids, and like moesef said that isn'...


5

I have seen protein suggestions based on all kind of factors: body weight, lean body weight or lean body weight modified by muscle mass. The only one of those you can reliably measure is body weight. Body fat measurements are not really accurate and as a result you'd get an inaccurate lean body weight number. Same goes for determining the muscle mass. On ...


5

I think you need to check your math. In his Nutrition section, he is saying you'll be getting 6 meals per day, with 35 - 45g of protein per meal. That is 210 - 270 grams per day. At your weight (139lbs), he is saying to get 2780 calories per day. His macro ratio gives you 973 protein calories, 1390 carb calories, and 417 fat calories. Protein contains ...


5

First of all, this all depends on the protein he is taking and some other life style aspects. My initial answer is that this is not a problem because supplements are simply meant to supplement your diet. getting 30 grams of protein from a shake isn't really different than getting 30 grams of protein from chicken or any other source of protein for that ...


5

Whey protein is used to gain muscle mass fast. Its a supplement and has very little side effects. The Brand is important because some people see more improvement with diffirent brands(needs to be verified). But ON is the leading provider by far, having the most reputation among bodybuilders. How much: There is no universal answer to this particular ...


5

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems in the future. You might be "busy" now with life commitments, but being on a kidney dialysis machine will make you even "busier". This isn't about having a ...


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