I read a long time ago (and still hold the belief) that you can get a strong indication of your nitrogen retension from observing your urine color. Since proteins are high in nitrogen and nitro compounds tend to be yellow in color you should see an increase in the color of ones urine if 1) you are burning ingested protein for fuel 2) you are catabolic (burning muscle). Volume of water intake will obviously affect the color by dilution. Personally I’m taking in 200-300g a day and my urine is consistantly pale yellow and cloudly even in the morning. Any comments?
Yellow color is not necessarily a good indication because certain vitamins like B and the B complexes will also turn your urine yellowish in color as well.