How much protein per day required?
- Thread starter RhiannonW
- Start date
Bobbi
Cathlete
Hi, Rhiannon! I clipped this. Hope it helps!
"Protein is used for building and repairing muscle and tissues, red blood cells, hair and finger nails and for synthesizing hormones. Protein is necessary for reducing the risk of iron deficiency anemia and to improve healing. Excess protein does NOT build muscle bulk and strength exercise does. Think about it this way: Tom wants to make his upper body bigger and increase his upper body strength (to impress the women, of course). He goes to the local health food store where he is told to increase his protein intake by eating protein shakes at each meal. He then goes to his sports med doctor and sports dietitian who tell him to eat a moderate amount of protein and swim three times a week plus do upper body weights three times a week. Which do you think will work?
So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:
o Sedentary adult 0.4
o Active adult 0.4-0.6
o Growing athlete 0.6-0.9
o Adult building muscle mass 0.6-0.9
taken from Nancy Clark's Sports Nutrition Guidebook
For a 150 pound male triathlete I would recommend 0.6 for a total of 90 grams of protein per day. For a 115 pound female high school track runner I would recommend 0.7 for a total of 80.5 grams of protein per day.
It's easy to get your protein requirements because protein is found in most foods:
* Meat, poultry and fish 7 grams per ounce *
* Beans, dried peas, lentils 7 grams per 1/2 cup cooked
* One large egg 7 grams
* Milk 8 grams per cup
* Bread 4 grams per slice
* Cereal 4 grams per 1/2 cup
* Vegetables 2 grams per 1/2 cup
*One ounce of meat = 1 slice of deli meat. Three ounces of meat is approximately the size of a deck of cards or the palm of a woman's hand.
If you crave protein, are injured or sick, or think you need more protein than what's recommended, increase your intake of beans and rice, lean beef, milk, and yogurt. It's a much healthier (and cheaper) way to get extra protein. You can meet your protein needs - it's just a matter of figuring out your individual needs and tailoring your diet as such. Good Luck!"
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
"Protein is used for building and repairing muscle and tissues, red blood cells, hair and finger nails and for synthesizing hormones. Protein is necessary for reducing the risk of iron deficiency anemia and to improve healing. Excess protein does NOT build muscle bulk and strength exercise does. Think about it this way: Tom wants to make his upper body bigger and increase his upper body strength (to impress the women, of course). He goes to the local health food store where he is told to increase his protein intake by eating protein shakes at each meal. He then goes to his sports med doctor and sports dietitian who tell him to eat a moderate amount of protein and swim three times a week plus do upper body weights three times a week. Which do you think will work?
So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:
o Sedentary adult 0.4
o Active adult 0.4-0.6
o Growing athlete 0.6-0.9
o Adult building muscle mass 0.6-0.9
taken from Nancy Clark's Sports Nutrition Guidebook
For a 150 pound male triathlete I would recommend 0.6 for a total of 90 grams of protein per day. For a 115 pound female high school track runner I would recommend 0.7 for a total of 80.5 grams of protein per day.
It's easy to get your protein requirements because protein is found in most foods:
* Meat, poultry and fish 7 grams per ounce *
* Beans, dried peas, lentils 7 grams per 1/2 cup cooked
* One large egg 7 grams
* Milk 8 grams per cup
* Bread 4 grams per slice
* Cereal 4 grams per 1/2 cup
* Vegetables 2 grams per 1/2 cup
*One ounce of meat = 1 slice of deli meat. Three ounces of meat is approximately the size of a deck of cards or the palm of a woman's hand.
If you crave protein, are injured or sick, or think you need more protein than what's recommended, increase your intake of beans and rice, lean beef, milk, and yogurt. It's a much healthier (and cheaper) way to get extra protein. You can meet your protein needs - it's just a matter of figuring out your individual needs and tailoring your diet as such. Good Luck!"
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
Opinions seem to vary. Bodybuilders recommend 1 gram of protein per pound of body weight, so you would be looking at 110g, 125g, 150g per day. Some people say that this much isn't necessary, even for bodybuilders. I've heard that active people (exercisers) need about 70-80% of this.
Would be interested in other people's thoughts.
Would be interested in other people's thoughts.
>Opinions seem to vary. Bodybuilders recommend 1 gram of
>protein per pound of body weight, so you would be looking at
>110g, 125g, 150g per day. Some people say that this much isn't
>necessary, even for bodybuilders. I've heard that active
>people (exercisers) need about 70-80% of this.
Yes, I heard this too. I'm 108 lbs., but it's impossible for me to eat 108 grams of protein a day. The most I can manage is about 100 (close), and that's already with a protein powder supplement. Most days I can get in only around 90, closer to the 80% mark. I'm still seeing results, which have been slow in coming, whether or not I reach 108 grams of protein per day.
I also read two conflicting things about protein: a) our bodies cannot store protein, so anything excess is excreted; and b) our bodies store extra protein as fat, the way it stores extra carbs and fat. So which is it? I'm really curious...
Pinky
>protein per pound of body weight, so you would be looking at
>110g, 125g, 150g per day. Some people say that this much isn't
>necessary, even for bodybuilders. I've heard that active
>people (exercisers) need about 70-80% of this.
Yes, I heard this too. I'm 108 lbs., but it's impossible for me to eat 108 grams of protein a day. The most I can manage is about 100 (close), and that's already with a protein powder supplement. Most days I can get in only around 90, closer to the 80% mark. I'm still seeing results, which have been slow in coming, whether or not I reach 108 grams of protein per day.
I also read two conflicting things about protein: a) our bodies cannot store protein, so anything excess is excreted; and b) our bodies store extra protein as fat, the way it stores extra carbs and fat. So which is it? I'm really curious...
Pinky
Pinky, my understanding is that when protein is metabolized, the (toxic) waste product is urea, which is excreted and makes up the bulk of urine (apart from water of course).
The rest of the protein molecule is either used or converted to a form that can be stored. So, yes, you can get fat on too much protein.
Sharon
The rest of the protein molecule is either used or converted to a form that can be stored. So, yes, you can get fat on too much protein.
Sharon
Bobbi
Cathlete
I should be aiming for 80 grams and I know I'm short of that but I do do very well post heavy strength work. I eat vegetarian at most meals except dinner when I have to feed my carnivores and I love those less expensive forms of protein. I am still on a high carb diet but I think my muscle growth would benefit from an increase in protein so I'll give it a shot.
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
mogambo
Cathlete
You can only get fat on too much protein if your total calories are higher than what you're burning. Please don't forget that. If you are not exceeding your calorie burn, the protein will be metabolized. Any excess calories, whether they come from flax seed oil, donuts, protein powder or rice cakes will become fat.
Bobbi
Cathlete
Yep. Mogambo, it's always about calories in, calories out in the end!
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
>I should be aiming for 80 grams and I know I'm short of that
>but I do do very well post heavy strength work. I eat
>vegetarian at most meals except dinner when I have to feed my
>carnivores and I love those less expensive forms of protein.
>I am still on a high carb diet but I think my muscle growth
>would benefit from an increase in protein so I'll give it a
>shot.
>Bobbi "Chick's rule!"
>http://www.handykult.de/plaudersmilies.de/chicken.gif
Bobbi Cory Everson who was I believe six times Ms Olympia was and is a vegetarian. I think one can get the protein needed to build muscle from vegetarian sources.
Love
Edith
>but I do do very well post heavy strength work. I eat
>vegetarian at most meals except dinner when I have to feed my
>carnivores and I love those less expensive forms of protein.
>I am still on a high carb diet but I think my muscle growth
>would benefit from an increase in protein so I'll give it a
>shot.
>Bobbi "Chick's rule!"
>http://www.handykult.de/plaudersmilies.de/chicken.gif
Bobbi Cory Everson who was I believe six times Ms Olympia was and is a vegetarian. I think one can get the protein needed to build muscle from vegetarian sources.
Love
Edith