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100+ grams of protein make you bigger?



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DIETITIANBECKY
Posts: 26,555
7/11/13 11:53 A

So what is your typical protein intake on most days of the week???

Since you report being a strenuous strength training are you you getting (though your foods) .5 - .8 grams of protein/pound of body weight?

Becky



TINYDBS
Posts: 75
7/11/13 10:16 A

LEC358 - There is absolutely a difference between a cardio bunny and someone who has a well rounded strength routine in addition to cardio. My comparison was between someone who uses yoga or pilates as their strength (good pilates is very strenuous!) vs. someone who uses standard weight bearing exercises. In terms of the comparison that you made I agree with you.



TINYDBS
Posts: 75
7/11/13 10:14 A

GDbear - thank you so much. I will look further into this just for my understanding. I knew I wasn't crazy. I am in a constant slight fatigue state because I train so much so this makes sense. My muscles "pop" more and the scale will go up a pound or two when I up my protein. Its not a fat gain because I end up looking more defined. My next step will be to ensure that I am not fatigued so often. Thank you again.



LEC358
SparkPoints: (9,098)
Fitness Minutes: (6,555)
Posts: 2,060
7/11/13 9:01 A

You're right, there is an absolute difference between a woman who does just cardio and a woman who does cardio and strength training. I see it all the time at my gym. The women who spend an hour on the elliptical and then go to yoga have a lot less muscle tone than the women who do half an hour of HIIT and then strength training (on separate days, btw). Even though the cardio/yoga group probably looks skinnier than the cardio/ST group, they are in general more 'jiggly' than the women who put in some serious strength training.



GDBEAR65
SparkPoints: (2,095)
Fitness Minutes: (0)
Posts: 574
7/11/13 8:35 A

it has to do with nitrogen retention - higher protein diets maintain a positive nitrogen balance which is key to muscle growth - www.bodybuilding.com/fun/drobson75.htm
. Regardless of the type of exercise, if your muscles are sufficiently fatigued there will be some growth, however don't forget there are two main types of muscle fibers - fast & slow twitch. Aerobic exercise enhances slow twitch muscle fibres which leads to improved endurance. Anaerobic exercise, as in resistance training, enhances fast twitch fibers which leads to gains muscle strength.

Edited by: GDBEAR65 at: 7/11/2013 (08:40)


TINYDBS
Posts: 75
7/10/13 11:22 P

Its possible. I hope that it is because I like eating protein. I know that excess just turns to sugar but that was all I knew about having too much of it.

Thank you.



NSMANN
Posts: 963
7/10/13 10:42 P

I think looking different when you eat more protein is all in your mind. If you're not strength training, your muscle composition is not changing, and even if you are, the change will not be noticeable without years of work.



TINYDBS
Posts: 75
7/10/13 10:32 P

Thanks for the feedback you two.

I don't understand why I LOOK different when I eat more protein. And vegans look different then paleo people.

Maybe I am affected by protein that way because I am very physically active (dancer and an aerobics instructor) and when ever I feed my self more protein my body actually has use for it. I have no idea. This feels similar to the argument that weight training will not bulk up females but there is an ABSOLUTE difference between the look of a woman that does pilates and cardio and a woman who has a three day split and cardio.

Anyway thanks you all!



DIETITIANBECKY
Posts: 26,555
7/10/13 8:52 P

Muscle size is greatly determined by:
1. genetics
2. your workout
3. your diet

After you meet your basic protein needs, a higher protein intake will "not" increase the size of your muscles.

For those endurance and strength training athletes the formula is:
0.5 - 0.8 grams of protein per pound ideal body weight.

Becky
SP Registered Dietitian



RUSSELL_40
Posts: 16,826
7/10/13 8:49 P

I eat low carb, and today am having 114 grams of carbs. I think what you need is a certain amount of protein. If you are lifting heavy, then you might want to aim for the upper limit of the protein range, and the bottom limit of the carbs.

In the end, you need enough protein to make your muscles grow some, and with diet, and a higher metabolism you will get the fat off of your body, and be able to see that muscle better.

When I was lifting, we had a girl on our team. She could bench 220, and deadlift 325, and could squat 265, but only weighed 150 lbs. Pound for pound she was stronger than most of the guys, but she was not bulky at all. She was 5'5", and was very lean, with muscles that were noticeable, and shapely. The fear of women that they will become huge due to weight training is a myth. Most people struggle to put on 3 lbs of muscle a year. Extra protein is worthless though. So in the end, eat enough protein, but at a certain point, it is more than you can use. Diet will help you lose the fat, and that will probably do more to look more fit than almost anything.



TINYDBS
Posts: 75
7/10/13 7:24 P

This is something that I have been wondering lately and hopefully someone here can set me straight.

I often hear that ideal splits of macros when in a deficit are 1g protein X LBM or 40/40/20 or even 40/30/30. Each of these ways of eating puts me close if not over 100g of protein a day.

I have also observed that when I eat less protein I "shrink" vs adding a protein shake to my diet (and still eating under or close to maintenance) my muscles will quickly fill out and become more rounded, regardless of the type of training that I do.

Observation of vegetarians and vegans (especially raw foodist) show that there body is smaller with less muscle then someone that eats the bodybuilding 6xs a day 20 gram of protein diet.

Would it be accurate for me to make the assumption that just as diet trump's exercise when it comes to weight loss, that is also to a certain degree trump's when it comes to muscles formed and their shape? I ask because I have struggled with feeling "thick" my whole adult life. I have changed my exercise activities many times but now I wonder if I should just tone the protein down. I can't imagine a swimsuit model packing away a chicken breast every 3 hours. It seems counter-intuitive somehow.

I am not knocking the high protein diet at all and I am far from vegetarian. I love meat! I am just taking an honest look at what I am doing aside from what the latest diet book for fitness magazine tells me and see what will bring me to my personal goals.

Thanks!

Edit: I wanted to add that I am not over weight either. I do have a good amount of muscle due to high protein and constant exercise. I would guess I'm between 20-21%BF.



Edited by: TINYDBS at: 7/10/2013 (19:39)


 
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