Q & A
Q: How many grams of protein can the body absorb in one hour? I heard people saying it's 30-40 g. per hour, while some say that there isn't any limit. I have a tendency to use 60g. protein shakes once in a while, so i want to know if I'm actually wasting it like that?
A: It's highly debatable. My readings of Dr. John Berardi (a phenomenal nutrition expert) seem to lead towards sticking with around one gram per pound of bodyweight for a daily intake. As for each meal, that's trickier to answer. This article discusses that exact question with Berardi and several other noted nutrition experts. Yet, there's no solid, definitive answer. Sorry.
I believe that, as long as you're generally healthy (especially in terms of healthy kidney function, with no history of kidney stones), it's fine to take in whatever amount you can. It's better to have "extra" protein than to not have enough. Since protein requires more metabolic work than fat or carbohydrates, you won't be as likely to convert a few extra grams of protein into stored bodyfat.
Figure out your daily caloric intake, from there you can derive your aproximate protein/carb/fat intake for the day. A very general rule of thumb is to divide your macronutrient (protein, carb, and fat) intake into 4-6 meals, and eat that much every few hours. But, if you want faster and more efficient results, you need to customize your calorie intake for the activities you plan to do in the next few hours. That is, you'd eat more before a tough workout than you would before going to bed.
However, you could also take the easy, no-math-involved way and not count calories, or protein, or carbs...or fat. Your results will be much less constant, but as long as you stick to a few other basic nutrition rules, you'll be ahead of the Average Joe.
For more info about Dr. Berardi's world-class, expert nutrition info, check out his Precision Nutrition program.
- Chris.
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Q: I'm 15 years old and I'm a three-sport athlete, but despite my generally good eating habits and exercise I still have some unwanted bodyfat. Would it be okay for me to take a fat burning or weight loss supplement? I do realize that exercise and nutrition are most important, and I am very active. Thanks.
A: Setting aside the fact that it would go directly against every label recommendation I've ever read, ("Not for use under the age of 18")...
If you're sleeping at least eight hours a night, seven nights a week; If you're lifting weights at least three days a week; If you're performing at least two "cardio" sessions per week; If you know how many calories you're eating, seven days a week; If you're eating at least five times a day, seven days a week; If you have a specific post-workout drink after every intense exercise session; and If you personally prepare at least 50% of your own meals, then I'd be okay with you considering a fat burning supplement.
Otherwise, ermm...no. There are more essential things to spend your attention, and $40, on. Send me an e-mail (Chris@ColucciTraining.com), and we can figure out the rest of those essentials.
A: It's highly debatable. My readings of Dr. John Berardi (a phenomenal nutrition expert) seem to lead towards sticking with around one gram per pound of bodyweight for a daily intake. As for each meal, that's trickier to answer. This article discusses that exact question with Berardi and several other noted nutrition experts. Yet, there's no solid, definitive answer. Sorry.
I believe that, as long as you're generally healthy (especially in terms of healthy kidney function, with no history of kidney stones), it's fine to take in whatever amount you can. It's better to have "extra" protein than to not have enough. Since protein requires more metabolic work than fat or carbohydrates, you won't be as likely to convert a few extra grams of protein into stored bodyfat.
Figure out your daily caloric intake, from there you can derive your aproximate protein/carb/fat intake for the day. A very general rule of thumb is to divide your macronutrient (protein, carb, and fat) intake into 4-6 meals, and eat that much every few hours. But, if you want faster and more efficient results, you need to customize your calorie intake for the activities you plan to do in the next few hours. That is, you'd eat more before a tough workout than you would before going to bed.
However, you could also take the easy, no-math-involved way and not count calories, or protein, or carbs...or fat. Your results will be much less constant, but as long as you stick to a few other basic nutrition rules, you'll be ahead of the Average Joe.
For more info about Dr. Berardi's world-class, expert nutrition info, check out his Precision Nutrition program.
- Chris.
--------
Q: I'm 15 years old and I'm a three-sport athlete, but despite my generally good eating habits and exercise I still have some unwanted bodyfat. Would it be okay for me to take a fat burning or weight loss supplement? I do realize that exercise and nutrition are most important, and I am very active. Thanks.
A: Setting aside the fact that it would go directly against every label recommendation I've ever read, ("Not for use under the age of 18")...
If you're sleeping at least eight hours a night, seven nights a week; If you're lifting weights at least three days a week; If you're performing at least two "cardio" sessions per week; If you know how many calories you're eating, seven days a week; If you're eating at least five times a day, seven days a week; If you have a specific post-workout drink after every intense exercise session; and If you personally prepare at least 50% of your own meals, then I'd be okay with you considering a fat burning supplement.
Otherwise, ermm...no. There are more essential things to spend your attention, and $40, on. Send me an e-mail (Chris@ColucciTraining.com), and we can figure out the rest of those essentials.
posted by Chris Colucci at 9:43 AM
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