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how much protein can your body absorb at one sitting ?
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gymtime
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Mr.X
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I have not seen any scientific evidence to timely absorption, except the fact that protein can absorb at certain rate, but all protein can be absorbed there, yet the key word is CAN and the excess is basically gets out via urine.
Mr.X
Mr.X
PsychoSkitz
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375 isn't that high of a # for a 190lb man on a cycle.
On cycles I always aim for 1.5-2.0g of protein per pound of LBM.
On cycles I always aim for 1.5-2.0g of protein per pound of LBM.
You can absorb very large amounts of protein. Absorption isn't the problem but utilization is. Your body can only use a limited amount of protein AS PROTEIN at any given time. The excess usually just becomes expensive carbs and the extra nitrogen gets excreted. This is OK if you're bulking since at least you know that your body always has access to protein when needed. But 1-1.5g per pound should be plenty for anyone, especially if divided into 6 meals.
Longhorn85
New member
absorption
can the body efficiently absorb protein and creatine at the same time? I usually mix my creatine in with protein powder or meal-replacement powder but someone told me they think the body can only do one or the other efficiently.
I still mix 'em
can the body efficiently absorb protein and creatine at the same time? I usually mix my creatine in with protein powder or meal-replacement powder but someone told me they think the body can only do one or the other efficiently.
I still mix 'em
I don't know the absolute answer to that question (I mean I haven't seen any studies done on it). But from a purely biological point of view almost all dietary creatine comes from high protein meats. So it makes no sense to me that creatine and protein together could be counterproductive. If this were true we would never absorb any creatine from naturally occuring sources.
MrTestosterone
New member
All evidence shows that creatine has to be accompanied by insulin to be effective. This is quite plausible considering creatine is a much larger molecule than glucose, which requires insulin to permeate the membrane of muscle. Acknowledging the fact that creatine is roughly 50% glucogenic (can maximally revery to 0.5g of glucose per g ingested), you do receive an insulin response from proteins. The only problem with taking creatine with protein alone is that protein (aside from hydrosylates) elicits a much less rapid pancreatic response than do carbs. Assuming you the creatine remains in circulation long enough for you to receive an insulin response, there is no true reason for a protein/creatine combo not to be perfectly effective. In fact, I think that by ingesting creatine with carbs, you may better utilize it considering protein's retardant nature of gastric emptying. Since protein digestion is quite complex, it stays in the gut for a while, and it holds other nutrients in there with it. By holding creatine in the villi for a longer time span, you may get (for lack of better terminology) a "time-release" effect from the creatine. This means less insulin is required from optimal assimilation. This is really good news if you are trying to monitor carb intake. Then again, most of this is my theory...
Coe
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AnabolicDiabetic
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30G of protein at a time for me is just fine.
diamonddiceclay
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65g or less at a time is best
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AnabolicDiabetic
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MS, my understanding was that our bodies synthesize creatine from meats. When taking creatine powder orally the absorption is different. I'd be interested in other info though.
Normally the body can synthesize all the creatine it needs form glycine and arginine. As long as these aminos are present in adequate amounts (and kidney/liver/pancreas function is not impaired) there is usually no problem with lack of creatine. But we know that some people (eg bodybuilders) may need benefit from more. Dietary sources merely boost the supply, but there is recent evidence that long term supplementation with excessive creatine may cause downregulation of the creatine transporter required to get it into the cells.
3-6g/kg creatine (and reportedly up to 10g/kg in herring) are found in muscle meat; smaller amounts in heart muscle and insignificant amounts in offal. Creatine is not found in milk, or in most non-vertebrate sources of meat or in vegetables. Degradation of creatine to creatinine is usually less than 5% in beef, chicken and rabbit purchased in the supermarket. Boiling or stewing meat results in a 30% loss of creatine to creatinine within one hour, with all of the creatine now contained in the stock. Conversion of creatine to creatinine in lightly fried steak maybe <7%. 90% of creatine is retained in air dried meats (biltong and beef jerkies) where its content may reach 13g/kg or more. Dietary intake has been estimated between 0g for a vegetarian to 1-2g (average mixed diet and 75kg bwt), with higher amounts in the traditional Inuit diet. Low dietary intakes are likely also in those consuming poor quality and heavily processed/cooked meat. Dietary intake by prehistoric man may have averaged closer to 3-6g/day, based on the consumption of 1 to l.5kg/day of meat, and may represent the dietary level taken for the longest period in human evolution. Creatine is readily absorbed by man and canines but not by equines or some ruminants, when supplied with food or as a solution or in solid form. Fortification of the diet with meat extract containing high levels of creatine, prepared by sweating diced beef in a sealed vessel (so- called "beef juice"), was used by weight lifters in the 1930's and post-war era. Claimed benefits to performance, however, were attributed to the high protein content of the extract. High meat ingestion (up to lkg of steak) has been used by rowers and body builders to provide up to 5g supplementary creatine (equivalent to 5.7g Cr.H2O).
3-6g/kg creatine (and reportedly up to 10g/kg in herring) are found in muscle meat; smaller amounts in heart muscle and insignificant amounts in offal. Creatine is not found in milk, or in most non-vertebrate sources of meat or in vegetables. Degradation of creatine to creatinine is usually less than 5% in beef, chicken and rabbit purchased in the supermarket. Boiling or stewing meat results in a 30% loss of creatine to creatinine within one hour, with all of the creatine now contained in the stock. Conversion of creatine to creatinine in lightly fried steak maybe <7%. 90% of creatine is retained in air dried meats (biltong and beef jerkies) where its content may reach 13g/kg or more. Dietary intake has been estimated between 0g for a vegetarian to 1-2g (average mixed diet and 75kg bwt), with higher amounts in the traditional Inuit diet. Low dietary intakes are likely also in those consuming poor quality and heavily processed/cooked meat. Dietary intake by prehistoric man may have averaged closer to 3-6g/day, based on the consumption of 1 to l.5kg/day of meat, and may represent the dietary level taken for the longest period in human evolution. Creatine is readily absorbed by man and canines but not by equines or some ruminants, when supplied with food or as a solution or in solid form. Fortification of the diet with meat extract containing high levels of creatine, prepared by sweating diced beef in a sealed vessel (so- called "beef juice"), was used by weight lifters in the 1930's and post-war era. Claimed benefits to performance, however, were attributed to the high protein content of the extract. High meat ingestion (up to lkg of steak) has been used by rowers and body builders to provide up to 5g supplementary creatine (equivalent to 5.7g Cr.H2O).
Normally the body can synthesize all the creatine it needs form glycine and arginine. As long as these aminos are present in adequate amounts (and kidney/liver/pancreas function is not impaired) there is usually no problem with lack of creatine. But we know that some people (eg bodybuilders) may benefit from more. Dietary sources merely boost the supply, but there is recent evidence that long term supplementation with excessive creatine may cause downregulation of the creatine transporter required to get it into the cells.
3-6g/kg creatine (and reportedly up to 10g/kg in herring) are found in muscle meat; smaller amounts in heart muscle and insignificant amounts in offal. Creatine is not found in milk, or in most non-vertebrate sources of meat or in vegetables. Degradation of creatine to creatinine is usually less than 5% in beef, chicken and rabbit purchased in the supermarket. Boiling or stewing meat results in a 30% loss of creatine to creatinine within one hour, with all of the creatine now contained in the stock. Conversion of creatine to creatinine in lightly fried steak maybe <7%. 90% of creatine is retained in air dried meats (biltong and beef jerkies) where its content may reach 13g/kg or more. Dietary intake has been estimated between 0g for a vegetarian to 1-2g (average mixed diet and 75kg bwt), with higher amounts in the traditional Inuit diet. Low dietary intakes are likely also in those consuming poor quality and heavily processed/cooked meat. Dietary intake by prehistoric man may have averaged closer to 3-6g/day, based on the consumption of 1 to l.5kg/day of meat, and may represent the dietary level taken for the longest period in human evolution. Creatine is readily absorbed by man and canines but not by equines or some ruminants, when supplied with food or as a solution or in solid form. Fortification of the diet with meat extract containing high levels of creatine, prepared by sweating diced beef in a sealed vessel (so- called "beef juice"), was used by weight lifters in the 1930's and post-war era. Claimed benefits to performance, however, were attributed to the high protein content of the extract. High meat ingestion (up to lkg of steak) has been used by rowers and body builders to provide up to 5g supplementary creatine (equivalent to 5.7g Cr.H2O).
3-6g/kg creatine (and reportedly up to 10g/kg in herring) are found in muscle meat; smaller amounts in heart muscle and insignificant amounts in offal. Creatine is not found in milk, or in most non-vertebrate sources of meat or in vegetables. Degradation of creatine to creatinine is usually less than 5% in beef, chicken and rabbit purchased in the supermarket. Boiling or stewing meat results in a 30% loss of creatine to creatinine within one hour, with all of the creatine now contained in the stock. Conversion of creatine to creatinine in lightly fried steak maybe <7%. 90% of creatine is retained in air dried meats (biltong and beef jerkies) where its content may reach 13g/kg or more. Dietary intake has been estimated between 0g for a vegetarian to 1-2g (average mixed diet and 75kg bwt), with higher amounts in the traditional Inuit diet. Low dietary intakes are likely also in those consuming poor quality and heavily processed/cooked meat. Dietary intake by prehistoric man may have averaged closer to 3-6g/day, based on the consumption of 1 to l.5kg/day of meat, and may represent the dietary level taken for the longest period in human evolution. Creatine is readily absorbed by man and canines but not by equines or some ruminants, when supplied with food or as a solution or in solid form. Fortification of the diet with meat extract containing high levels of creatine, prepared by sweating diced beef in a sealed vessel (so- called "beef juice"), was used by weight lifters in the 1930's and post-war era. Claimed benefits to performance, however, were attributed to the high protein content of the extract. High meat ingestion (up to lkg of steak) has been used by rowers and body builders to provide up to 5g supplementary creatine (equivalent to 5.7g Cr.H2O).
