Amount of protein intake in an average-advanced stage

Does anyone as a clear idea for amount of daily protein intake?
As for russian chart I am at the lowest part of MS class.

I currently have about 1-1.2 gr / kg of bodyweight of daily intake.

Can some of you guys tell his experience?

I'd like to know also the Boris Ivanovitch's opinion on that.

CIAO

It's not only the total amount to be concerned with. Since there are no amino acid reservoirs in your body other than the muscles, the only way to have a constant supply in your bloodstream without breaking down muscle is to eat protein throughout the day. 8-10g per hour has been shown (I'll have to track down the source) to be the max that can be absorbed by your body (exogenous digestive enzymes can increase this number). So that puts you at approximately 240g per day max. If you try to eat that all in one serving you'll be deficient in amino acids for a large part of the day with a transient spike no higher than eating evenly spaced meals produces. So protein evenly spaced throughout the day and something slow digesting at night such as casein should keep your amino acid levels continually elevated. That's my take on it.

Just actually read about this today and found 2 great websites that collect lots of studies together.

1. http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/table/T3/


Read them yourself but I think the general point is most people eat too much per day or at one sitting.

Just actually read about this today and found 2 great websites that collect lots of studies together.

1. http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/table/T3/


Read them yourself but I think the general point is most people eat too much per day or at one sitting.

I've read them before. This debate will continue on. For a more exhaustive look at this issue take a look at Lyle McDonald's Protein book.

http://www.bodyrecomposition.com/the-protein-book

As a chemist myself, I can say that he did a fine job with that book.

Interestingly, there was a study in the Journal of the International Society of Sports Nutrition published recently where people on an 800 calorie per day surplus, derived from a 4.4g/kg (if I recall correctly) protein intake, did not accumulate any fat mass whatsoever over 8 weeks. So there goes the "a calorie is a calorie" model, which is pretty intuitive from a biochemical standpoint. The point being that when you are concerned with weight classes it's advantageous to minimize non-functional mass. Reducing the amount of calories derived from protein and compensating with an increase in carbs/fat may not lead to optimal body composition.

Thanks guys, that is exactly what I'd intended to talk of.
In Italy there was a large debate on the fact that proteins are overrated, espacially for strength. Now I got a fever, I hope to read the things you posted asap.

Thanks guys, that is exactly what I'd intended to talk of.
In Italy there was a large debate on the fact that proteins are overrated, espacially for strength. Now I got a fever, I hope to read the things you posted asap.

It's a big debate in the US too. The general guidelines in such cases of sports nutrition are to ask two questions: 1) does it hurt to do it and 2) is there some possible benefit.  If the answers are "No" and "Yes" then do it.

I've never really "got" this argument at all.
In my opinion you shouldn't really be trying to find out what the minimum is that you can get away with.

I'm a 67.5kg lifter with a 431 wilks, so CMS, currently eating my way up to the 75kg class. I'm eating well in excess of 350g of protein a day without supplementation by "accident". Simply the meat I eat with the rice and vegetables along with the milk I drink between meals gives me this. I can't imagine why you'd be eating in such a fashion that you were actually concerned about whether or not you were taking in enough protein, it should just be high from eating plenty of real, unprocessed food! Most CMS and above lifters will most likely be eating upwards of 3,000kcal a day, even us lighter fellows so I'm hard pressed to think of how you can eat this much and not be eating far more protein than your body will ever be able to utilise

I've never really "got" this argument at all.
In my opinion you shouldn't really be trying to find out what the minimum is that you can get away with.

I'm a 67.5kg lifter with a 431 wilks, so CMS, currently eating my way up to the 75kg class. I'm eating well in excess of 350g of protein a day without supplementation by "accident". Simply the meat I eat with the rice and vegetables along with the milk I drink between meals gives me this. I can't imagine why you'd be eating in such a fashion that you were actually concerned about whether or not you were taking in enough protein, it should just be high from eating plenty of real, unprocessed food! Most CMS and above lifters will most likely be eating upwards of 3,000kcal a day, even us lighter fellows so I'm hard pressed to think of how you can eat this much and not be eating far more protein than your body will ever be able to utilise

Is eating a very high protein diet inherently probematic? No.
Is eating a very high protein diet at the expense of carbohydrates and fat problematic? Yes.

I think a lot of dietary recommendations (and training recommendations for that matter unfortunately!) for powerlifters have come from bodybuilding culture. Powerlifters are athletes and as athletes their concern ought to be performance.

If you're only eating 3000kcal, 350g of protein is a third of your total daily energy intake. Even substituting 100g of that protein for carbs (leaving you with 250g of protein at a 75kg bodyweight is heaps) I think would have a significant performance enhancing effect. Your body can of course synthesise glucose from amino acids (via gluconeogenesis) but it does this inefficiently and only out of necessity. If you've only got 3000kcal to play with, from a performance perspective it makes much more sense to me to take a more "balanced" approach, numbers along the lines of 200P/300C/100F.

More importantly though perhaps, eating all this protein is a pain in the arse. Eating an appropriate (as opposed to excessive) amount of protein makes life a lot easier insofar as it lets you eat "normal people food". Bulk cooking chicken breast and carrying it around in tupperware all day is not my idea of fun.

There is also a more esoteric theoretical argument against the frequent feeding that such large amounts of protein often requires (you mention drinking milk between meals). I'll expand tomorrow, but in the meantime I need some sleep; fingers crossed I don't go catabolic overnight!