Category Archives: Nutrition

How much protein can I eat in one sitting?

Digestion

When you consume food, it must pass through the stomach and into the intestines before it is absorbed into the body. The process of muscle contractions that push food along the esophagus and into the stomach and then through the intestines is called ‘peristalsis’. Its speed can vary.

Food ingested loses its form in the acid bath known as the stomach, and turns into an indistinguishable mass called ‘chyme’. Chyme is pushed through the intestines by peristalsis, and the outer layer gets ‘eaten’ (or taken up) by the walls of the intestine into the body. This is the process of nutrient absorption.

So basically, there may not be much difference between your breakfast and your morning snack, as the morning snack could just meet up with and fuse with the hunk of chyme that your breakfast has become. The chyme does not stay in the intestines for a set time – it varies.

Getting amino acids into the intestines

Transportation into the intestines

Dietary protein (or amino acids) that lay around in the gut will be absorbed into the intestines, and later into the body, by amino acid transporters.

There are many different transporters that take up amino acids. The most common are sodium (Na) dependent transporters that can take up neutral or charged amino acids and then there are some chloride (Cl) dependent transports as well. The general idea is that some transports are assisted by ions and are catered to different amino acids.Some transporters also exist for small di-(two) or tri-(three)peptides, which are groups of amino acids, usually by a transport known as PEPT-1. Collectively, the assortment of transporters in the intestines determines the bulk amount of amino acids that can be transported into the intestines and is the rate-limiting step.

The overall amount of absorption can be determined by measuring fecal amino acids (if not absorbed, nitrogen’s only other significant route is rectal excretion). The oro-ileal digestibility (a measure of overall protein usage) tends to be around 91-95% depending on source and assuming a reasonable acute dose (10-50g at once), with animal sources a bit higher than plant.

The rate of uptake on an hourly basis fluctuates between 5-10g per hour, depending on source.

Can I eat too much at once?

Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein. CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.

Protein storage and release

Small intestines be saving my muscles?

The small intestine is where, under standard conditions, 95% or so of dietary protein is absorbed with the unabsorbed fragment going to the colon to be fermented by bacteria.

The small intestines are also an organ, and they need nutrients to survive as well. The small intestines will absorb a lot of amino acids, but may eat some to survive and proliferate. Almost half of eaten amino acids are used by the gut and related tissues,with the gut consuming more of the amino acids found normally in animal products. Specifically Glutamate, Glutamine, Branched Chain Amino Acids, Threonine, Cysteine, and Arginine.

Due to this high demand, the small intestines are able to absorb and hold onto a large amount of amino acids; waiting to release them until the body needs them, and can recycle some amino acids.

Free amino acid pool?

Due to the aforementioned ability of the small intestines to ‘hold’ onto protein, they are considered a ‘free amino acid pool’ that the body can draw amino acids from on an as-needed basis. Its not wholly an ‘out’ storage though, as the intestines may partake in some ‘recycling’ and bring up amino acids to turn into glutamine (their main fuel source).

During periods of protein deprivation, the gut may reduce its need to use amino acids as fuel though.

Putting it All Together

If we assume the final goal is health, you can consume a fair amount per sitting as the gut will tend to slow down absorption and feast happily on the amino acids. No study has looked at the ‘maximal’ amount that can be consumed though, as ‘health’ is hard to define accurately.

The same notion applies to building muscle and losing fat, which want amino acids floating around in the blood (systemic circulation) rather than hopping between the intestines and liver (portal circulation). The body will tend to slow down absorption in response to how much you eat, as the presence of amino acids can self-regulate their own digestion.

The body likes to adapt in response to stresses, and is pretty good at it. There isn’t a single number which is the answer here, as the body tends to try and preserve all amino acids. How effective it is at this is individual.

In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences. As these women had on average 90 lb of lean mass, it is highly plausible that more protein could be efficiently processed. The same researchers found that a single high protein meal was actually more effective in a population of elderly women.

Research done on Intermittent Fasting supports the theory that your body can cope with far more protein than most people think, with two studies showing that the consumption of an average of 80-100g of protein in 4 hours yielded no differences in lean mass

That being said, since fecal losses of protein and short-chain peptides tend to smell incredibly bad one can use a ‘sniff-test’ after bowel movements to assess if protein is being lost in the feces and thus not taken up by either the intestines or the muscle.

30g of protein?

There really is no literature to indicate this number as a ‘holy grail’ of protein absorption.

It may have arisen from looking at the rate of amino acid transporters, assuming 10g/hour as a standard, and applying that to the typical mini-meal approach to bodybuilder nutrition (with a meal every three hours).

You can also refer to our page on how much protein you need per day to figure out the exact number.

Credits – https://examine.com/nutrition/how-much-protein-can-i-eat-in-one-sitting/

Types of Physiques

They use sports physique types to describe it when someone thinks of their dream body kind. It is not unusual to hear someone compare a mans construct to that of a linebacker, or even a woman’s construct to that of a dancer.

The Swimmers Body: Look no further than record-breaking Olympic gold medal – Michael Phelps to find a body’s picture description. His torso is tone and lean, with well-defined muscles. For men, the swimmer’s body kind has a medium to long torso wide shoulders and a stomach. What sets the body from other types aside is broadness of their shoulders. Their bodies together with posture make for an effect. Paradoxically enough, a body kind for females is somewhat different. They have defined since it shows on their shoulders, biceps, and triceps, although muscles – it may come across as a little bulky or too wide. Trust that there is nothing bulky about the swimmer’s body that is female – such as almost all women athletes, a swimmer’s practice leads which the woman never encounters. 

 

 

 

 

The Gymnast’s Body: It is easy to spot the gymnast – look for the individual that’s usually short in height, with a torso and muscular legs.

Though male gymnasts are taller than female gymnasts, in general – gymnasts have a tendency to be shorter than the average. Their strength is in the legs and upper body, so tight muscular upper thighs, calves, biceps, and triceps aren’t uncommon. This becomes even more evident in female gymnasts. Taller gymnasts, especially female gymnasts have a tendency to have leaner muscle definition. Most female gymnasts also have boxy hips and shoulders.

 

 

 

 

 

The Dancer’s Body: The dancer’s body kind could be identified by defined calves and upper thighs, along or straight chest and lean muscular arms. In men, the waistline tends to be thinner and in women, the back\/lower back is noticeably toned. Now, this is simply a general description – that there are plenty of forms of dance which bring strength and definition to various muscles within the body. Someone trained in ballet may have even a taller and leaner looking physique, whereas someone trained within tap may have more definition in the lower legs.

 

 

 

The Track Runner’s Body: The sprinter track athlete’s body kind is hands down that the most muscular of them all and this goes for men as well as women.

The Four Fats

Fat is the Rodney Dangerfield of nutrients. Next time you are in a store notice the number of merchandise you see with the labels no fat or fat. It is enough to make you believe which you need to prevent it all together. The reality is that fat is just as crucial to your body as any other nutritional supplement and so preventing it is inadvisable but is damaging to your health also. The subsequent list explains its four functions, so to comprehend the significance of fat.

Fat
Fat

Energy Reserve Fat supplies a ready energy supply and in a person, it provides up to 80% to ninety percent of the energy demands of your body.

This is important in preventing muscle loss. Since each gram of fat has 9 Calories, it provides more than twice the energy of proteins and carbohydrates.

Insulation Vital organs and protect Vital Organs such as lungs, your heart, liver, kidneys, and brain need fat to defend them. To this protection, fat below your skin allows you to endure exposure.

Shipping Moderate for Fat-Soluble Vitamins into the 3 important or macronutrients, your body requires vitamins or micronutrients. Vitamins A, D, E, and K are essential for the human health and the means by which they’re carried and transported are by fat, which is the reason they’re sometimes referred to as all the fat-soluble vitamins.

So if you lessen the human vitamin intake too much, this could lead to vitamin deficiencies. Hunger Suppressor you ever experienced hunger pangs right after eating what you consider a large meal, it’s most likely because you did not have sufficient fat content. Additionally into its nutritional elements, it also contributes into all the satiety of all the meal. In fact, fats might take up to 3.5 hours to empty from the stomach, which might explain all the initial success of some high-fat diets.

Protein For Muscle Building

Do vegan bodybuilders have the edge? There was a research study that was latest reported as showing plant-based protein has been for building muscle more efficiently. The higher impact of eating a diet full of dairy and meat products could provide a reason behind gym enthusiasts to change to a plant. A vast majority of the protein eaten actually comes from plant sources such as pulses, cereals, soybean, and potatoes, with the remainder coming from fish meat, eggs, and legumes.

Are plant proteins in building muscle better? The study looked at intake of animal and six plant-based groups of food related to muscle mass in about 3, 000 mainly aged researchers. The groups were arranged on the basis of the volunteers’ protein source and have been categorized as fast foods, fish, poultry, low-fat milk, meat and fat milk, and fruits or vegetables. Continue reading

How To Build Muscle

Many men and women spend years trying to put on muscle or have toned, but cannot seem to make it happen. Others realize complete a few muscle or they’d like to get more toned, but don’t know where to start, and determine themselves in the mirror wearing a swimsuit. If you attain any other muscle building target, get calves that are curvaceous, improve your chest, or want to bulk up, you’re about to receive suggestions to build muscle. In order to construct muscle, you understand that the only way to improve muscle is to cause the way, and muscle fibers to tear. Continue reading

All About Amino Acids

20% of the human body is composed of protein. Protein plays a vital role in amino acids and all biological processes are its building blocks. A large percentage of our cells, tissue and muscles is composed of amino acids, which means they carry out several important bodily functions, such as giving their arrangement to cells.

They play an integral role in the transportation and the storage of nourishment. Amino acids have an effect on the role of glands, organs, arteries, and tendons. They essential for healing wounds and repairing tissue and also for all sorts of waste deposits produced with the metabolism’s removal. Continue reading

Pre-Workout and Post Workout

Probably the most typical questions for sports dietitians: What do I eat after and before a good workout? 

The response is different more on the athlete and the action in particular, but there are common truths which apply for pre and post work out nutrition. If you’re a seasoned veteran or a weekend warrior, the harder your motor is working, the more carbohydrates you should keep going. You may be asking – How long prior to a workout is it good to eat? It depends. As a general principle, as while your muscles are attempting to do their thing, your gut is attempting to digest the food on your stomach, it’s best to not eat before a workout.

These requirements are a struggle for performance. Much more of a factor, eating too near a workout may make you encounter some distress while you play or train. Experiment and see what time period works best for your body, this is if you’re a competitive athlete. Notice that each of those suggestions include carbs in addition to some protein. Protein is exactly what rebuilds and repairs, but additionally primes the pump to make the right amino acids available for the human muscles.

Getting protein and carbohydrates into the human system is even more vital post work out.

Your own body uses stored energy in your muscles to power through your work out or game, but after that exercise, you want to replenish the nutrients lost. As quickly as possible post workout, get carbohydrates and protein instantly into your body. This gives your muscles the capability to replenish the glycogen they simply lost through training and help the human tired muscles rebuild and repair with the available protein and amino acids. Try to eat within fifteen minutes of completing an intense workout. The above offer mainly carbohydrates, some protein and are convenient – with the first two liquid choices also helping to rehydrate the body.

Take Home Points – Your body needs carbohydrates to fuel your working muscles.

 

 

Whey Protein

Have you discussed bodybuilding nutritional supplements with friends and your nearest and dearest, just to be assailed with questions relating to their effects that were dangerous? Maybe you have mentioned nourishment or protein powder to someone, just to hear claims, for example, I hear steroids are hidden by them because of stuff? Do you worry that ingesting any protein shake is going to be harmful to your health and wellbeing? Keep reading to learn why protein powder effects are a complete myth.

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