Huh?:huh Bodybuilders DO drink shakes. The REASON for it is its convenience and the (believed whether true or not) is that whey ( pronounced way) is a fast digesting protein which breaks down to amino acids to repair muscles. When you do any kind of weight lifting (calisthenics or otherwise) you're actually tearing your muscle fibers (micro tears) which is why they come back stronger if only slightly. Any way back to the topic, again its not a good source of nutrition (unless its a meal replacement specifically) its the convenience of getting certain grams of protein into your body quickly and the whole digestion thing.
If it's true that 1 g of protein per pound of body weight is ideal, getting about half of that from whey powder + milk alone makes it a lot easier for me to reach that daily goal. However, after reading "How Much Protein?" by Brad Pilon, it seems like 70-120 g is the ideal amount. I think that was more about there being a lack of evidence that anything above 120 g of protein improves muscle growth, though. Not sure if it applies to trying to maintain muscle on a caloric deficit.
I would assume it does considering you're lacking food (in general). Ive also never heard that 70-120. What i have heard is 1.5-2 for mass building and 1-1.5 for maintaining.
^^ You heard wrong. You don't need anymore protein if your gaining weight or maintaing. You need more calories to gainweight. As long as your getting enough protein then those extra cals can come from fat or carbs or protein. Must people won't NEED protein shakes because they get enough protein from whole foods so don't need to supplement. But if for some reason you are not getting enough protein then yeah shakes are good. Only reason i think protein from food is better then shakes is just because the food fills me up more then the shake and when trying to lose weight or maintain weight id prefer feeling more full then hungry.
Lets say specifically for a boxer trying to maintain weight/muscle mass, how much protein is "enough"? And here's one excerpt for the 70-120g of protein: And another one: These are just a few examples though. I'm curious what others think of this.
I'd rather trust numerous studies proving that excess protein is not needed for bodybuilders or endurance athletes etc. And name dropping dnt mean **** because i can also get layne norton quotes and video;s (youtube them) saying excessive protein is not a NEED. Most athletes etc follow a % split of carbs/proteins and fats. Now obviously a boxer who consumes more overall calories then a person sitting at a desk (and they both follow the same % split) will consume more protein.
I agree it isnt optimal/ ideal but imo its better then the typical high protwin low carb and low fat diet most people think is needed. Its my personal opinion that a % amount of cals should be dedicated to fats to get minimum of.
I don't like any sort of percentage/ratio tbh. Everybody is going to have needs that differ. For example, if somebody has huge energy demands and follows the generic 40/40/20 ratio, they are likely going to be taking in a ton more protein than is necessary. You could just use that extra protein on carbs/fats.
They are certainly not a must. I read the above posts dealing with low amounts of protein ingestion with interest, and tend to agree that one does not need massive amounts of protein to grow. At school all I did was train with weights...I had absolutely no clue as to diet, and didn't eat any differently than what any other kid would do. I didn't eat any extra protein whatsoever. I still put on quality muscle though. One could argue and say that had I ingested extra protein, I would have grown bigger and that may or may not be true, but I did grow, that much is absolute fact. So yeah, I don't think huge amounts of protein consumption is really necessary.