Great Protein Info from Diana C

Apr 05, 2009

The general rule I have heard most often for DSers, and one which makes the most sense to me, is 30 g of protein per day by 30 days; 60 g by 60 days; and 90 g by 90 days and thereafter.  Of course, this is a general guideline -- someone who weighs 220 at 90 days is going to have a different protein requirement than someone who is at 400, and someone who is sedentary will have a different requirement than someone who is working out.

Different people have different length common channels, and different length alimentary tracts, and just plain absorb differently.  Finding out how much protein YOU need is what matters, not what anyone on the message board or even your surgeon says, UNLESS he is looking at your blood work.

Protein is made up of carbon, hydrogen, oxygen and nitrogen.  These are in the form of 20 amino acids in uncounted different combinations.  Protein as a food source has two functions -- after it is broken down into the consitutent amino acids, it is absorbed through the gut and is transported to the cells where it is used directly to make OUR proteins, or the amino acids are broken down even further into their constituent parts, and the energy stored in the chemical bonds between the carbon, hydrogen oxygen and nitrogen are used as the source of chemical energy which is used to run our bodies.  Any excess energy that is not used to run our bodies is stored in chemical form -- as FAT, which is made up of carbon, hydrogen and oxygen.  In that sense, excess protein in the form of amino acids that is not used to make our own human proteins is treated essentially EXACTLY like sugar, and is used as an energy source or stored as fat.  Any excess nitrogen (other than the small amounts that are needed to make DNA and to synthesize our own amino acids) is turned into uric acid and excreted by our kidneys.

About half of the amino acids in our bodies are called essential amino acids, because our bodies are unable to synthesize them from carbon, hydrogen, oxygen and nitrogen.  That is the reason it is important that our diet contains adequate amounts of a balanced mix of proteins.  It is why muscle protein (meat, poultry, fish) is better for us -- it is pretty much balanced with what our needs are, because animal muscle protein contains pretty much the correct balance of essential amino acids.  That's also why vegetarians have to eat beans AND rice -- they come closer to the proper balance of essential amino acids than either alone.

OK, so here's a few more protein facts.  While I don't know exactly what is in an average protein supplement (because I have NEVER had one), I'm guessing that the proteins are at least partially pre-digested.  This means that the proteins in a supplement are likely more completely absorbed than the same number of grams of meat.  So, the first thing to keep in mind if you are using protein supplements instead of meat is that you are absorbing more protein than the usual 50-60% number that is usually considered to be the average absorption percentage for protein by DSers.

So, if you are taking in 100 g/day of partially predigested protein supplements, you are probably ABSORBING more like 80 g.  An average sized adult doing average activities doesn't generally need that much protein.  The excess protein that is absorbed will end up being turned into FAT if you don't burn it off by exercise or by keeping your carbs below what you could otherwise eat.

Similarly, if you are eating just meat, and eating 120 g/day when you only need 90 to absorb 60g, you are going to be storing the excess of the 20 g that you are absorbing (~2/3 of the extra 30 g) as FAT if you don't burn it off by exercise or by keeping your carbs below what you could otherwise eat.

Frankly, I'd take the meat, fish, cheese, etc., over protein supplements for all of the above reasons, plus of course the carbs that also usually are part of a protein supplement, unless I was really really having trouble getting in enough protein and needed to have it served up pre-digested and easier to absorb.  To say nothing of the fact that a protein supplement is NOT going to keep you as full as food does.  (And let's not even consider the YUK factor of protein shakes ... shudder.)

Finally, the excess amino acids from protein that you are absorbing not only will be treated just like carbs as an energy source (note: 4 cal/g), the excess nitrogen that comes along with it will have to be processed by your kidneys, and if your kidneys are in any way compromised (e.g., by years of being diabetic, of having high blood pressure, of having gout, of having kidney stones, etc.), you will be unnecessarily stressing your kidneys.

Yes, we get to eat a lot more protein than we used to.  But too much of a good thing is still too much.  You should be eating ENOUGH protein, and not much more.

So, how much really IS enough?  Keep an eye on your labs -- they will tell you if you are getting enough.  They won't tell you if you are getting too much -- your scale will tell you that.

Having said that, what do you do when you have eaten your quota of protein for the day, and you are still hungry??  That' when I'd go for a HIGH FAT protein snack -- cheese, peanut butter, chicken salad with a LOT of mayo, rather than a high carb one.  An extra 7-20 g of protein with an extra 40 g of fat will be satisfying and delicious, and wil cause the least harm.

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