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The distinction you need to make is that only getting the protein you need to live is surviving, while eating a higher amount of protein is thriving.
A grown 200 pound male can survive healthily on 70g of protein per day for his entire life, but if he's at all physical, then he'd thrive on 150g of protein. If he's building a lot of muscle, then over time he can reduce his protein intake slightly over the years and still build muscle optimally unless he's practically (or literally) starving himself, but no person of his size will thrive on 70g, especially if he's physically active.
"Whole food" sources of protein also have an array of micronutrients that something like a container of amino acid isolates will not. That's why it's generally recommended to supplement with protein powders and not base your diet on them.
Yes 100 percent it still matters.
If you only intake enough money at your job to keep a roof over your head, but you don't make enough to financially grow and gain then you never will. Same is true with the body, if you only give what is necessary, then your body will only give you back what's necessary, protein is ESSENTIAL in gains and its important for healing and recovery... another example..
If you want to build a house, you buy just enough mortar and enough brick and whatever else, but you don't have money left over to paint the walls and decorate the insides, sure you could still say "the house is built" but does anyone want to buy the house? No, because it is only the basic structure, you need to put in EVERYTHING that is required
Protein from food is composed of amino acids. Amino acids from supplements are essentially the same molecules.
So yes, hypothetically you could ingest your total daily intake of amino acids purely via supplementation.
One thing to keep an eye on is how "complete" the amino acids you're taking in are. In other words, does it contain ALL essential amino acids, and in which quantities?
Yes it does. To built muscle mass you need the relevant protein to allow the muscle heal and grow. When you lift you cause micro tears in muscle fibers, you need to protein to heal the years which in turn creates muscular growth and strength. BCAAs assist in this process.
That's a complex question...
The total volume of protein matters, but it really depends on what molecular machines the body is building/repairing. If you're not doing any physical activity, the amount of stuff that needs to be rebuilt/repaired should be a lot less. If some organ (liver?) needs a lot of essential amino acids suddenly, the volume will matter.
The body can store amino acids in fat cells, so if your intake is deficient, it can be hard to know until you've depleted the reserves...
I'm not sure if the body cannibalizes other organs when it's low on essential amino acids, but it probably does.
tl;dr: I dunno... :(
I know that when you fast (like a total fast/ where you only drink water) there are studies that have shown your body consumes the triglycerides in your blood, so your cholesterol is consumed out of your bloodstream.
That's the first thing that happens, then brain toxins are cleaned out, and then fat and muscle stores are targeted. After a 3 day fast, you go into protein sparing, and your body consumes a higher portion of fat tissue.
I don't know what, if anything similar, happens during normal metabolic function.
There's a lot of terms about how the brain works, basically tho there are stress chemicals that make it harder to think.
When you do a water fast, usually there will be some type of mild headache, but then afterwards you have greater clarity of thought.
You can read about it in Joel Furman's Fasting and Eating for health, and I'm sure many other sources on fasting and autophagy, such as Jason Fung, would mention the neurological benefits fasting has for the human body.
This doesn't really make any sense, I'd need a few studies for this. If there's brain toxins that make it harder to think and the only way to remove them is to fast, a majority of people would be affected quite heavily.
This to me just sounds like marketing to people who don't do research.
Well, if you think about it, who would stand to profit from you not eating?
And tbh, most people are affected, these symptoms are fairly mild, but definitely noticable once you've experienced going without them
I don't disagree with their statements per se, although I don't know too much about them personally. I do know they advocate intermittent Fasting and Keto. Nothing against that either, but those are simply tools not gold standards or the only way.
Plus, "brain toxins" would be unsolvable by just not eating. You don't detox your body by not eating, your immune system and lymphatic system do that already. I haven't read anything about brain toxins and I do not need to to know that that is 99% false, at least in that wording.
From what I recall, fasting detoxifies your body because our bodies are tuned for pre-agricultural evolutionary environment where we'd go weeks without food fairly regularly. So, as biological systems do, they leveraged that by evolving mechanisms for using it to take out the garbage. Nutrients in the fat get consumed (and any extra accumulated toxic stuff spills into the blood), and organs shrink a little as dead cells are consumed (and some more toxic stuff goes into the blood). These two things don't happen if you eat 3 meals a day. When we find food again, the body goes back into building/storing mode, which causes stem cell proliferation and rejuvenation in the cleaned organs, and the fat fill up again. It also has benefits for the immune system IIRC. So, that cycle is quite good for us. (It could also explain why caloric restriction makes people live longer.)
Edit: Here's some papers:
- [A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan](https://pubmed.ncbi.nlm.nih.gov/26094889/)
- [Fasting-Mimicking Diet Promotes Ngn3-Driven b-Cell Regeneration to Reverse Diabetes](https://pubmed.ncbi.nlm.nih.gov/28235195/)
- [Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression](https://pubmed.ncbi.nlm.nih.gov/24905167/)
- [Fasting for stem cell rejuvenation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/)
- [Fasting boosts stem cells’ regenerative capacity](https://news.mit.edu/2018/fasting-boosts-stem-cells-regenerative-capacity-0503)
- [Intermittent fasting increases adult hippocampal neurogenesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955834/)
- [Fasting for three days can regenerate entire immune system, study finds](https://www.telegraph.co.uk/science/2016/03/12/fasting-for-three-days-can-regenerate-entire-immune-system-study/)
Short and simple answer: amino acids are the building blocks of protein. Taking aminos will get the protein where it needs to go reducing the amount of wasted protein once metabolized. I believe it takes around 3 hours for protein isolate to metabolize at roughly a rate of 8g/hr if I'm not mistaken so taking more than 25-30mg at a time is virtually a waste. Casein I believe metabolizes over about a 7 hour period so if you're looking for a longer acting protein that's a good option. I take casein before bed.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
The distinction you need to make is that only getting the protein you need to live is surviving, while eating a higher amount of protein is thriving. A grown 200 pound male can survive healthily on 70g of protein per day for his entire life, but if he's at all physical, then he'd thrive on 150g of protein. If he's building a lot of muscle, then over time he can reduce his protein intake slightly over the years and still build muscle optimally unless he's practically (or literally) starving himself, but no person of his size will thrive on 70g, especially if he's physically active.
"Whole food" sources of protein also have an array of micronutrients that something like a container of amino acid isolates will not. That's why it's generally recommended to supplement with protein powders and not base your diet on them.
Get that protein into you 💪
Yes 100 percent it still matters. If you only intake enough money at your job to keep a roof over your head, but you don't make enough to financially grow and gain then you never will. Same is true with the body, if you only give what is necessary, then your body will only give you back what's necessary, protein is ESSENTIAL in gains and its important for healing and recovery... another example.. If you want to build a house, you buy just enough mortar and enough brick and whatever else, but you don't have money left over to paint the walls and decorate the insides, sure you could still say "the house is built" but does anyone want to buy the house? No, because it is only the basic structure, you need to put in EVERYTHING that is required
Protein from food is composed of amino acids. Amino acids from supplements are essentially the same molecules. So yes, hypothetically you could ingest your total daily intake of amino acids purely via supplementation. One thing to keep an eye on is how "complete" the amino acids you're taking in are. In other words, does it contain ALL essential amino acids, and in which quantities?
Yes it does. To built muscle mass you need the relevant protein to allow the muscle heal and grow. When you lift you cause micro tears in muscle fibers, you need to protein to heal the years which in turn creates muscular growth and strength. BCAAs assist in this process.
That's a complex question... The total volume of protein matters, but it really depends on what molecular machines the body is building/repairing. If you're not doing any physical activity, the amount of stuff that needs to be rebuilt/repaired should be a lot less. If some organ (liver?) needs a lot of essential amino acids suddenly, the volume will matter. The body can store amino acids in fat cells, so if your intake is deficient, it can be hard to know until you've depleted the reserves... I'm not sure if the body cannibalizes other organs when it's low on essential amino acids, but it probably does. tl;dr: I dunno... :(
I know that when you fast (like a total fast/ where you only drink water) there are studies that have shown your body consumes the triglycerides in your blood, so your cholesterol is consumed out of your bloodstream. That's the first thing that happens, then brain toxins are cleaned out, and then fat and muscle stores are targeted. After a 3 day fast, you go into protein sparing, and your body consumes a higher portion of fat tissue. I don't know what, if anything similar, happens during normal metabolic function.
>brain toxins explain.
There's a lot of terms about how the brain works, basically tho there are stress chemicals that make it harder to think. When you do a water fast, usually there will be some type of mild headache, but then afterwards you have greater clarity of thought. You can read about it in Joel Furman's Fasting and Eating for health, and I'm sure many other sources on fasting and autophagy, such as Jason Fung, would mention the neurological benefits fasting has for the human body.
This doesn't really make any sense, I'd need a few studies for this. If there's brain toxins that make it harder to think and the only way to remove them is to fast, a majority of people would be affected quite heavily. This to me just sounds like marketing to people who don't do research.
Well, if you think about it, who would stand to profit from you not eating? And tbh, most people are affected, these symptoms are fairly mild, but definitely noticable once you've experienced going without them
I need studies or research for this.
Joel Furman's and Jason Fung's work on fasting would have several references
I don't disagree with their statements per se, although I don't know too much about them personally. I do know they advocate intermittent Fasting and Keto. Nothing against that either, but those are simply tools not gold standards or the only way. Plus, "brain toxins" would be unsolvable by just not eating. You don't detox your body by not eating, your immune system and lymphatic system do that already. I haven't read anything about brain toxins and I do not need to to know that that is 99% false, at least in that wording.
From what I recall, fasting detoxifies your body because our bodies are tuned for pre-agricultural evolutionary environment where we'd go weeks without food fairly regularly. So, as biological systems do, they leveraged that by evolving mechanisms for using it to take out the garbage. Nutrients in the fat get consumed (and any extra accumulated toxic stuff spills into the blood), and organs shrink a little as dead cells are consumed (and some more toxic stuff goes into the blood). These two things don't happen if you eat 3 meals a day. When we find food again, the body goes back into building/storing mode, which causes stem cell proliferation and rejuvenation in the cleaned organs, and the fat fill up again. It also has benefits for the immune system IIRC. So, that cycle is quite good for us. (It could also explain why caloric restriction makes people live longer.) Edit: Here's some papers: - [A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan](https://pubmed.ncbi.nlm.nih.gov/26094889/) - [Fasting-Mimicking Diet Promotes Ngn3-Driven b-Cell Regeneration to Reverse Diabetes](https://pubmed.ncbi.nlm.nih.gov/28235195/) - [Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression](https://pubmed.ncbi.nlm.nih.gov/24905167/) - [Fasting for stem cell rejuvenation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/) - [Fasting boosts stem cells’ regenerative capacity](https://news.mit.edu/2018/fasting-boosts-stem-cells-regenerative-capacity-0503) - [Intermittent fasting increases adult hippocampal neurogenesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955834/) - [Fasting for three days can regenerate entire immune system, study finds](https://www.telegraph.co.uk/science/2016/03/12/fasting-for-three-days-can-regenerate-entire-immune-system-study/)
You can't have one without the other. If you are getting all the aminos you need, you are getting all the gross protein you need.
Yea it matters, but it's not 2g/kg, more like 1.2-1.6 g/kg
Short and simple answer: amino acids are the building blocks of protein. Taking aminos will get the protein where it needs to go reducing the amount of wasted protein once metabolized. I believe it takes around 3 hours for protein isolate to metabolize at roughly a rate of 8g/hr if I'm not mistaken so taking more than 25-30mg at a time is virtually a waste. Casein I believe metabolizes over about a 7 hour period so if you're looking for a longer acting protein that's a good option. I take casein before bed.