Log in or Sign up. Martial Arts Planet. Hello people. Has anyone here read the book "How much protein" of Brad Pilon?
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Log in or Sign up. Martial Arts Planet. Hello people. Has anyone here read the book "How much protein" of Brad Pilon? Analysing MANY studies, Brad suggests that most active people need no more than 70 to grams of protein and that the maximum intake should be close to grams if one is active everyday for several hours for example, not only strength training days a week.
So I've been doing some studying on the subject avoiding bro-science sites of course and to my understanding of various reviews on studies and looking at studies myself, there has been no recorded advantage of taking more than 0.
Brad Pilon's suggestion is inside this range too. What's your take on all this? Have you ever followed a really high-protein diet, like 1. On the other hand, have you ever followed a medium protein diet and what were your results? Personally, I've been tracking my diet accurately for close to 2 months now and I'm eating grams of protein everyday, without drinking any protein supplement or focusing a lot on my protein.
I've been seeing progress in strength and muscle mass continuously at this protein range, and this is the intake that I've been taking for some years now, as it comes from the usual food that I eat at my place. Of course, less protein still means high protein for a person with an average diet, that's worth noticing.
Anyway, to sum up, I'd just like your opinions on this whole thing, thanks in advance! RaKzaroK , Jun 15, From everything I've looked at and been taught, the ranges of protein intake you mention are about as intense as you need to go for protein consumption. One of the things people don't realize when they're reading about a body builder or elite athlete recommendations on diet is that these guys train for a living.
They eat, sleep, eat, train, eat, nap, eat, train, train eat, sleep. The more extreme you get, the more you need for nutrition. Name an olympic athlete in a mainstream sport other than gymnastics that isn't eating at least 6, kcal per day. Most people are never going to get anywhere near that level of training though, so normal protein intake is sufficient.
Ero-Sennin , Jun 15, Fish Of Doom , Jun 15, On the contrary, what bugs me even more,is that there have been some respectable "gurus", like Eric Helms or Layne Norton, who know their stuff about bodybuilding and nutrition and practice what they preach, which advocate higher protein intakes. Eric Helms suggests that people should take 2. Similarly, Layne Norton suggests grams of protein for a pounds person, not talking about LBM or FFM, divided into meals so that leucine is always present.
According to the reccomendations of the starting post, this same person should take 1. The minimum protein intake of Eric Helms is close to the maximum intake of the previous reccomendations, but then the intakes get too high.
What's your opinion on this? Do you believe that the ranges are too high, have you got anything to add? Still, even after this research and studies no reccomendation reaches even 1. Last edited: Jun 15, Mangosteen , Jun 15, Nitrogen retention is looking at the net movement of protein in a system muscle by tracking nitrogen which occurs mainly in protein.
RaKzaroK , Jun 17, Mangosteen , Jun 23, RaKzaroK , Jun 24, PTing and especially strength coaching isnt worth the minimal money. Mangosteen , Jun 24, I don't think that your muscles would be unable to grow if you were lower, but you are looking at less growth than might be the case if you are eating less obviously.
As Ero pointed out, much of this is indeed based on the amount of training you are doing and not only if it is with weights, but even some other activities. I recall reading an article on rowing keep in mind this was several years ago in which the trainers recommended no less than 1.
There is the theory as well that protein that is to high can be hard on the liver and kidneys. Most of the time the case with that happens to be that they are not drinking enough water to assist in the breakdown of the protein into amino acids. There isn't a single hard rule though.
Some people can grow just fine with less protein, some people need more. It's your activity along with your genetic make-up. The problem is that most people just take 1 g for each lb as the only way to grow instead of starting off at a lower amount and working the amount up a little higher until they see gains. Something else to keep in mind is that most people do not have a clue how much fat they are actually carrying on their body. People often make that mistake of feeding their fat as I like to say in this case.
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How Much Protein Do We Really Need To Eat?
Protein could be one of the most popular and controversial topics in all of nutrition. Wanna build big muscles? Eat your protein. Wanna lose fat and look like a fitness model? After all, everyone knows you need to eat a minimum of 30 grams of protein every two to three hours. Back in my earlier years, I drank my protein shakes and ate my protein bars.
Macronutrient Breakdown, Part III
One of the questions I get asked regularly is which books I recommend. I prefer to get most of my knowledge from scientific journal articles. That way I can interpret the facts myself in their relevant context and in relation to the other literature on the subject. However, there are exceptions, so I decided to write a few book reviews on books that you may not know but may be worth reading, starting with the books by Brad Pilon. Most of these exceptions are people rather than products. Brad Pilon is such an exception. In it he cites much of the same research I did in my article on protein requirements for bodybuilders and came to pretty much the same conclusions.
How Much Protein
I have a great article for you today by my colleague, Brad Pilon. Brad is a super smart dude who knows more about nutrition than most people have forgotten. Check it out…. The guy who invented the 4,4,9 calorie counts for Pro, Fats and Carbs. As an example, in scientists generally believed that the energy needed for muscular contraction came from the breakdown of proteins…in other words they thought that the major fuel of muscles was dietary protein we did not know that muscles used sugars and fats for energy. Even though this was proven wrong by a scientist named Fick in , it was still the prevailing belief for another half century. Wilbur Atwater.