Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Changing how I consume my protein



Recommended Posts

So I've noticed there's been a few comments about how we can only absorb 20 grams of Protein at a time and the rest is just wasted. I never really looked into that until now. A quick google search revealed we actually absorb even less than that....

"Protein Absorption Rate in Humans

July 6, 2007

According to this study, A Review of Issues of Dietary Protein Intake in Humans,written by Shane Bilsborough and Neil Mann, it states…

Absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg white to 8 to 10 g/h for whey protein isolate. Slowly absorbed amino acids suchas casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min, totaling ~ 7 g/h) promote leucine balance, a marker of protein balance, superior tothat of a single dose of 30 g of whey protein or free amino acids which are both rapidly absorbed (8 to 10 g/h), and enhance amino acid oxidation.

Quite interesting. It drives home the point that eating smaller portioned meals of less than 15-10 grams of protein is optimal. It also tells us that ingesting 40 grams of protein whey for post-workout drink is not only a waste of money as it gets excreted or is converted into carbs and then stored as body fat, among other things."

...there's a bunch more papers and articles that pretty much repeat these same stats.

So up until now I thought I was doing pretty good on my protein goals because I always have 1 mega Protein shake (40g protein 24-32oz fluid) every morning, usually taking 1-2 hours to drink it. According to the articles, I MIGHT be utilizing 1/2 or less of that protein. So I am going to split my shake in two and drink half in the morning and the other 1/2 later in the afternoon. Guess I'll just alternate taking drinks of Water to make the shake last at least an hour and a half. I'm not too worried about my food protein intake since my meals/snacks are so small anyways and are probably under the 10g mark.

Anyways, I thought this was a very valuable tidbit and wanted to share.

Share this post


Link to post
Share on other sites

Great information. Also make sure you are using a high quality source of Protein.

If you are taking 2 hours to consume the 40 grams then you are still likely using most of the Protein. Protein slows the digestive process, so it stays in your intestine longer.

Share this post


Link to post
Share on other sites

Wow very interesting I may try the same thing

Share this post


Link to post
Share on other sites

Ugh. Just one more thing to worry about. Lol. I was just talking to my hubby about this. He said about 20g-25g per hour. So even though I'm not meeting my daily Protein goals, it seems I'm meeting my hourly Protein goals.

Share this post


Link to post
Share on other sites

Ugh. Just one more thing to worry about. Lol. I was just talking to my hubby about this. He said about 20g-25g per hour. So even though I'm not meeting my daily Protein goals, it seems I'm meeting my hourly protein goals.

You'll be fine at 20-25 in an hour. It will actually digest over several hours. Just don't go for any more at 1 shot.

Share this post


Link to post
Share on other sites

I do the same thing. I drink 1 Protein shake in the morning but it is split up several hours apart from each other. I drink the chocolate Premier Protein drinks. I love them in my coffee! I take 1 cup of coffee and and half of the drink along with some caramel macchiato sugar free Creamer to it and it is really really good! It replaces the need for sweets every time! :)

Share this post


Link to post
Share on other sites

My NUT actually mentioned this to me during our pre-surgery sessions. Which was one of the reasons she suggested steering clear of Body Fortress and some of the high-Protein drinks because you don't use that much in one go. I still used Body Fortress (mostly because I'd bought it before I went to the counselling and got her recommendations), but I'm aware I don't utilize it all.

I need to pay closer attention to that and not feel so bad when I get smaller amounts of Protein at a time.

Share this post


Link to post
Share on other sites

So we need how much Protein each day right after surgery? 60 grams? I will need to do the math to ensure I drink steady and slowly and still get In The required protein amounts.... In between my sips to get in my 64 oz of Water. Yup drink that slowly too! Will I be able to keep track of all this?! :-). I am determined to follow plan and do this right. This sleeve is going to be a great tool, but I gotta make sure I follow plan. It is up to me to do this right. It is not just going to happen just cuz I had surgery.

Share this post


Link to post
Share on other sites

I was told early on that 15-20 grams of Protein per meal was advised, just as mentioned, and I have tried to stick with that. I do start my day with a homemade Protein shake that is usually in the 25-30 gram range. I find that I like starting the day with a good amount of protein and it usually keeps me satisfied for 3-4 hours. It also allows me to meet my daily protein goal of 80-90 grams with 3 meals and two Snacks.

I have read that the key to long term success is being able to maintain the feeling of satiety for as long as possible during meal time. It would be interesting to see how the protein absorption rates relate to the feeling of fullness. That could give some good guidance on amounts of protein to eat and how often.

Share this post


Link to post
Share on other sites

Ugh. Just one more thing to worry about. Lol. I was just talking to my hubby about this. He said about 20g-25g per hour. So even though I'm not meeting my daily Protein goals, it seems I'm meeting my hourly Protein goals.

You'll be fine at 20-25 in an hour. It will actually digest over several hours. Just don't go for any more at 1 shot.

What do you mean "at 1 shot"? I have a whey Protein Drink with 40 grams of protein (Isopure) but it takes me all day to drink it. Is my protein getting absorbed?

Share this post


Link to post
Share on other sites

@@Puppypaws57 - oh yeah. Isopure is a perfect "all day" drink. By "one shot" he means at one time, one sitting, one meal. They have those Protein shots they are 42g of Protein but you should definitely not have that all at once.

Share this post


Link to post
Share on other sites

@@Puppypaws57 - oh yeah. Isopure is a perfect "all day" drink. By "one shot" he means at one time, one sitting, one meal. They have those Protein shots they are 42g of Protein but you should definitely not have that all at once.

Thank you for explaining that!

Share this post


Link to post
Share on other sites

This is really interesting and great information - thanks for posting!

Share this post


Link to post
Share on other sites

THIS article from LiveStrong is what I have always gone by.

As pointed out by the OP, even if you are a person who can only absorb 15 - 20 g per hour, then drinking a 40g shake over 2 hours is pretty much EXACTLY what you should be doing. It also depends on your activity level. Without actually reading the full article the OP references and seeing what their test sample was like, it is difficult to say. Where these sedentary people, moderately active, or active? I'm guessing sedentary, because if you read the fitness/bodybuilding studies, they point to numbers closer to 30g. Which makes sense as your body is going to be repairing itself more often and be calling on Protein to repair those muscles. Your body is going to become more efficient at absorbing Protein as you continue to work on your fitness.

I use the formula given in the article I reference to calculate my numbers. I also bump it a bit as I would rather store a few grams of fat than have my body not having the protein it needs to repair or metabolising muscle if it needs protein.

http://www.livestrong.com/article/532626-how-much-protein-can-be-digested-per-hour/

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Prdgrdma

      So I guess after gastric bypass surgery, I cant eat flock chips because they are fried???  They sell them on here so I thought I could have them. So high in protein and no carbs.  They don't bother me at all.  Help. 
      · 1 reply
      1. NickelChip

        It's possible for a very high fat meal to cause dumping in some (30% or so) gastric bypass patients, although it's more likely to be triggered by high sugar, or by the high fat/high sugar combo (think ice cream, donuts). Dietitians will tell you to never do anything that isn't 100% healthy ever again. Realistically, you should aim for a good balance of protein, carbs, and fat each day. Should you eat fried foods every day? No. Is it possible they will make you sick? Maybe. Is it okay to eat some to see what happens and have them for a treat every now and again? Yes.

    • NovelTee

      I'm not at all hungry on this liquid pre-op diet, but I miss the sensation of chewing. It's been about two weeks––surgery is in two days––and I can't imagine how I'll feel a couple of weeks post-op. Tonight, I randomly stumbled upon a mukbang channel on YouTube, and it was strangely soothing... is it just me, or is this a thing? 
      · 1 reply
      1. NickelChip

        I actually watched cooking shows during my pre-op, like Great British Baking Show. It was a little bizarre, but didn't make me hungry. I think it was also soothing in a way.

    • Clueless_girl

      How do you figure out what your ideal weight should be? I've had a figure in my head for years, but after 3 mths of recovery I'm already almost there. So maybe my goal should be lower?
      · 3 replies
      1. NickelChip

        Well, there is actually a formula for "Ideal Body Weight" and you can use a calculator to figure it out for you. This one also does an adjusted weight for a person who starts out overweight or obese. https://www.mdcalc.com/calc/68/ideal-body-weight-adjusted-body-weight

        I would use that as a starting point, and then just see how you feel as you lose. How you look and feel is more important than a number.

      2. Clueless_girl

        I did find different calculators but I couldn't find any that accounted for body frame. But you're right, it is just a number. It was just disheartening to see that although I lost 60% of my excess weight, it's still not in the "normal/healthy" range..

      3. NickelChip

        I think it's important to remember that the weight charts and BMI ranges were developed a very long time ago and only intended to be applied to people who have never been overweight or obese. Those numbers aren't for us. When you are larger, especially for a long time, your body develops extra bone to support the weight. Your organs get a little bigger to handle the extra mass. Your entire infrastructure increases so you can support and function with the extra weight. That doesn't all go away just because you burn off the excess fat. If you still had a pair of jeans from your skinniest point in life and then lost weight to get to the exact number on the scale you were when those jeans fit you, chances are they would be a little baggy now because you would actually be thinner than you were, even though the scale and the BMI chart disagree. When in doubt, listen to the jeans, not the scale!

    • Aunty Mamo

      Tomorrow marks two weeks since surgery day and while I'm feeling remarkably well and going about just about every normal activity, I did wind up with a surface abscess on on of my incision sights and was put on an antibiotic that made me so impacted that it took me more than two hours to eliminate yesterday and scared the hell out of me. Now there's Miralax in all my beverages that aren't Smooth Move tea. I cannot experience that again. I shouldn't have to take Ativan to go to the lady's. I really looking forward to my body getting with the program again. 
      I'm in day three of the "puree" stage of eating and despite the strange textures, all of the savory flavors seem decadent. 
      I timed this surgery so that I'd be recovering during my spring break. That was a good plan. Today is a state holiday and the final day of break. I feel really strong to return to school tomorrow. 
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      Now that I'm in maintenance mode, I'm getting a into a routine for my meals. Every day, I start out with 8-16 ounces of water, and then a proffee, which I have come to look forward to even the night before. My proffees are simply a black coffee with a protein powder added. There are three products that I cycle through: Premier Vanilla, Orgain Vanilla, and Dymatize Vanilla.
      For second breakfast on workdays, I will have a low-fat yogurt with two tablespoons of PBFit and two teaspoons of no sugar added dried cherries. I will have ingested 35-45 grams of protein at this point between the two breakfasts, with 250-285 calories, and about 20 carbs.
      For second breakfast on non-workdays, I will prepare two servings of plain, instant oatmeal with a tablespoon of an olive oil-based spread. This means I will have had 34 grams of protein, 365 calories, and 38 carbs. Non-workdays are when I am being very active with training sessions, so I allow myself more carbohydrate fuel.
      Snacks on any day are always mixed nuts, even when I am travelling. I will have 0.2 cups of a blend that I make myself. It consists of dry roasted peanuts, cashews, pumpkin seeds, sunflower seeds, pistachios, and Brazil nuts. This is 5 grams of protein, 163 calories, and 7 carbs.
      Breakfast and snacks have been the easiest to nail down. Lunch and dinner have more variables, and I prepare enough for leftovers. I concentrate on protein first, and then add vegetables. Typically tempeh, tofu, or Field Roast products with roasted or sautéed vegetables. Today, I will be eating leftovers from last night. Two ounces of tempeh with four ounces of roasted vegetables that consist of red and yellow sweet peppers, sweet potatoes, small purple potatoes, zucchini, and carrots. I will add a tablespoon of olive oil-based spread, break up 3 walnuts to sprinkle of top, and garnish with two tablespoons of grated Parmesan cheese. This particular meal will be 19 grams of protein, 377 calories, and 28 grams of carbs. Bear in mind that I do eat more carbs when I am not working, and I focus on ingesting healthy carbs instead of breads/crackers/chips/crisps.
      It's a helluva journey and I'm thankful to be on it!
       
      · 0 replies
      1. This update has no replies.
  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×