Nutrition

According to the guys on the “stronger by science” podcast the preponderance of evidence suggests that 1 gram per pound of body weight per day is optimal for hypertrophy and strength gains. They also suggest that timing doesn’t seem to be super important, but that spacing your protein meals about 3-5 hours apart throughout the day has seemed to work best in some studies.

I have been following this advice for about a year. I usually aim for 30-50 grams of protein per meal, with about 6 meals per day.

This seems to be working pretty well. Over the past year I’ve lost 30 pounds, visibly increased muscle mass, increased my strength significantly on all my lifts, and lost a lot of fat.

j_bgl

I just looked up what causes gout. It seems to be a lot more complicated than just “eating too much protein “. Being male is the number one risk factor. Others include obesity, other health problems such as insulin resistance, metabolic syndrome, and diabetes, drinking alcohol, and eating too much fructose.

The last risk factor is consuming foods high in something called purine. Examples of high-purine sources include: sweetbreads, anchovies, sardines, liver, beef kidneys, brains, meat extracts (e.g., Oxo, Bovril), herring, mackerel, scallops, game meats, beer (from the yeast) and gravy.

j_bgl

I personally don’t believe in x amount of protein per meal as much. I’ve been succesfully building muscle as well as cutting by just targeting x amount per day. At times its evenly destributed by each meal, at other times I got like 100grams in within 2 hours if i had a busy day.

pklokgieters

Yea I thought you got gout from foods that cause high Uric Acid content in blood. Like organ meat, shellfish, and poultry

The_Nash84

I believe that this question may be difficult to answer. While it is true that there is a max amount of protein that triggers protein synthesis while the rest is used for energy, any meal you eat besides protein powder does not provide immediate protein; food takes time to digest so you’re not getting all that protein right away, but rather over the next 24 to 48 hours. So you might eat 50g protein now, but depending on the composition of your meal, you’re going have protein trickled into your system over a long period of time.

From my personal experience, I have made significant fat losses and muscle gains with fasting. It’s quite common for me to eat 100g protein on one meal. Its possible it’s not optimal, but I cant say for sure because its working very well for me.

That_Zexi_Guy

There was a time I college when I was constantly eating 15-20 a day. I’m fine. You’ll be fine.

discostud1515

if you are puking and still shoving some in your mouth its too much STOP AND GET HELP!

SupremeLoda

You’re fine. A typical banana weighs about 100 grams without the peels. If you eat a pound of bananas you’re only eating 4.5 bananas. That’s only like 70 grams of sugar. Total. That’s not enough to fuck with your blood sugar like someone suggested.

Manofia

That’s still probably less sugar than a lot of the population

fhtagnfool

You could have 30 and be ok.

frank992233

All oats are hulled. Steel cut oats are heated to prevent rancidity and cut into pieces. Old fashioned oats are steamed to prevent rancidity and make them pliable, then crushed flat between rollers. Quick oats are steamed, chopped into pieces and crushed between rollers. Quick steel cut oats are steel cut oats cooked in water and re-dried. Instant oats are old fashioned oats cooked in water and re-dried. Choose whichever you like best, nutritionally they’re all about the same.

SDJellyBean

The fiber difference is actually negligible – and this is really the “healthiest” part of oats. Check out the nutrition labels next time you are in the store – they won’t vary much.

I personally stick with old fashioned as they still retain a great texture, only take like 2-3 minutes to cook which isn’t much longer than instant, but still much shorter than steel cut.

anferz

Whole groats or steel cut oats are *IMO* best because they are the entire grain- steel cut is just groats cut in two or three pieces so they cook a bit more quickly.
Rolled oats (aka old fashioned) are steamed and flattened so they cook more quickly and fast cooking oats are even thinner to cook even faster.
This processing allows them to last longer in storage too but I still prefer groats or steel cut oats. They are chewier, more filling, and just more substantial all around.

I set up groats in a rice cooker at night so they are ready dark and early. I use steel cut oats when I don’t have time for overnight soaking.

gooberfaced

I think the idea is that the less processed the oat the slower it digests. This results in more stable energy and less blood sugar variability.

Steel cut > old fashioned > instant

Dglacke

Steel cut is the tastiest and easiest for me to eat daily. That should factor in. If I’m less likely to get bored, than I’m less likely to crave additional calories.

jacobclark07

I think it’s being downvoted because you titled it “The Truth” – sounds like you are trying to promote something… unscientific.

That being said, yes, I firmly believe that, if everyone ate 90% or so of their calories from whole foods, a lot of the world’s health issues would be eliminated. Now, there will still be health issues, and there are plenty of studies showing that an excess of saturated fat in ones diet, for example, increases intestinal permeability, atherosclerosis, and leads to health issues, but I do believe that effect would be at least somewhat mediated by the whole foods. And, in perspective, I would definitely rather people eat saturated fat from whole food sources than anything processed like cookies and potato chips.

With that being said, we have decimated our environment so much that I don’t think 95% of the world’s health problems will be solved with a good diet. Firstly, we have poisoned our land through excessive use of chemical fertilizers, pesticides, insecticides, and industrial farming practices; our environment is far too clean, and we still overuse antibiotics, so people would continue to have crazy allergies; air, light, noise pollution, and stressful lifestyles would still affect peoples’ mental and physical health negatively.

And I’m not sure which of these is the biggest factor in our ailing health. But it is something to ruminate on (no pun intended).

Arcselis

Yes.

AB-1987

pretty much spot on, also as much as we like to diss processed food it’s not the sole problem. People not being physically active is arguably as great or even greater problem for both obesity and general well being.

Ainyann

Yes and yes! Great observations. Meat and carbs are demonized due to lack of knowledge. The problem is processed foods as you mentioned which is typically carbs and meat. This is where the demonization comes from. Carbs are typically stripped down so much that they increase insulin dramatically causing spikes and insulin resistance which causes weight gain over time.

Meat is similar to some degree since most is grain fed and pumped with antibiotics. It still can have the same insulin raising effects. Since we started eating processed foods in the 50s obesity and weight gain has only increased. I highly recommend the obesity code for a great read about what REALLY causes weight gain.

Overall Whole Foods will be so much better for you. That’s the best place to start for anyone. Replacing processed food with a whole food you like.

trifortravel

I am a whole food advocate.

But those who think that simply switching to whole foods would resolve most people’s diet issues don’t understand the clinical evidence out there; we have ample clinical evidence that while a WFPB diet helps with type II diabetes, it *does not* fix it for most patients.

The basic problem is that people who have lots of insulin resistance have a metabolism that is not functioning normally, and the sort of diet that might work for that person if they were insulin sensitive does not work with the metabolic disfunction in place.

Triabolical_

Some food components like carrageenan, if systemically absorbed, directly stimulate inflammatory response.

Other components, like saturated and emulsified fats, increase permeability of the intestinal barrier to lipopolysaccharides, a component of gram-negative bacterial outer membranes. LPS is one of the most inflammatory substances known, one can induce a fever with the injection of nanograms. It’s a matter of current scientific debate whether saturated fats also intrinsically activate Toll-like receptor 4 (TLR 4) mediated inflammation.

In general, inflammatory foods include components that either directly or indirectly activate the innate immune system, commonly through binding with TLRs or other pattern recognition receptors which recognize pathogen-associated molecular patterns, as well as other receptors like RAGE (receptor for advanced glycation end products).

Sometimes, this isn’t a bad thing. The efficacy of some mushrooms as adjuncts to cancer treatment is likely due to fungal (1→3)-β-D-glucans increasing immune surveilance via TLR 2.

Sanpaku

there are many foods that are inflammatory or simply harder for some people’s bodies to tolerate.

sugar and carbs may be considered inflammatory to people with certain medical conditions, or excess may be inflammatory.

dairy products are inflammatory to certain people; milk or cheese.

thankfully, there are alternatives which are generally better for everyone: mozzarella cheese or coconut milk or almond milk or hemp milk or pea milk (all non dairy)

some people can’t eat peanuts, but may able to eat almonds or walnuts.

butter/margarine or certain oils may cause heart burn. the best to use are sesame, olive, coconut. never use canola or corn oil or simply vegetable oil. i’ve only used olive and sesame, though. supposedly, soybean oil has omega 3 but i am finding myself sensitive to that and had to cut out anything made with it.

excess intake of omega 6 based foods is said to cause inflammation; majority of what you consume, if a meat eater, is omega 6. you’re supposed to offset by including omega 3 based foods in your diet; walnuts instead of peanuts, fish, avocados, flaxseeds or chia seeds. some brands of organic bread will have omega 3 content.

davey_morres

What would some foods that you folks like that maybe combat or are very useful for anti-inflammatory foods?

officejack

can someone explain/list inflammatory symptoms? I’m not really sure what to look out for to distinguish whether a food type is working for me

Voluptas1

Can someone explain to me what “infammation” is? It sounds like it describes general or vague unhealth which to me isn’t very scientific.

So a quick google says that it is an immune response that creates extra white blood cells to protect the body. So why is this bad?

Khayrian

Frozen blueberries. Leave em out to thaw for a little bit and then they taste like sour candies.

treeguy8

Apple with almond butter, especially the crunchy almond butter and a crisp Pink Lady apple. So good!

GiveMeCheesecake

Frozen grapes! It’s just so refreshing.

kirdybear

Celery sticks with peanut butter (don’t judge me.. It’s really good!) 😆

cea40

Mandarin oranges

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