How much protein?
- Thread starter lorihart
- Start date
Hey Lori,
This is what George Synder says in his freestyle methods book that I have:
Muscle factors or the amount of protein/lb of body weight women need on a daily basis, range from .5-1.0. More you exercise and the greater the change you want to see, the higher the protein requirement. Here is a sampling of common muscle factors:
.5grams - Slenderize and develop muscle tone with minimal planned activity.
.8grams - Replace body fat with some lean muscle. Moderate weight training and cardivascular exercise 3-6x per week for 45 minutes/day.
1.0grams - Fitness competitiors can lose fat, build muscle, and get in the best shape ever with intense weight training and cardiovascular exercise for 1-2 hours nearly every day.
Hope this helps!
This is what George Synder says in his freestyle methods book that I have:
Muscle factors or the amount of protein/lb of body weight women need on a daily basis, range from .5-1.0. More you exercise and the greater the change you want to see, the higher the protein requirement. Here is a sampling of common muscle factors:
.5grams - Slenderize and develop muscle tone with minimal planned activity.
.8grams - Replace body fat with some lean muscle. Moderate weight training and cardivascular exercise 3-6x per week for 45 minutes/day.
1.0grams - Fitness competitiors can lose fat, build muscle, and get in the best shape ever with intense weight training and cardiovascular exercise for 1-2 hours nearly every day.
Hope this helps!
brickhouse
Cathlete
I'm no expert, but according to my brother who is a personal trainer and studying to be a doctor, your body can only absorb 17~20g of protein at a time. I've been trying to get a least 20g in my 6 meals a day breakdown which ends up being about .8g/lb for me.
HTH
Jeanette
HTH
Jeanette
brickhouse
Cathlete
Marie, I'm having a hard time right now adjusting to this idea so it's been a slow trial. Breakfast I rotate between high protein cereal & milk(kellogg's smart start w/soy protein, 10g/1 serving) or poached egg and a morning star breakfast patty (10g) also. Lunch is usually a turkey sandwich or a lean cuisine. Dinner is meat of some sort and veggies and a little bit of potatoes or rice.
My hardest has been snacks. I tried to eat cottage cheese the other day and felt sick the rest of the day. I'm used to eating yogurt but it doesn't have too much protein and is high in sugar. My fall back is a zone perfect bar that has around 16g of protein.
Also the hard part is keeping my 6 meals to around 300 calories each. I have a program for my pc and palm from healthetech.com that is similar to fitday.com where I've been trying to create menus to make sure that I'm balancing protein/calories/fiber.
My goals right now are just to get fit and feel good without worry too much what the scale says.
Yikes, that's a lot of info. I hope that helps.
Jeanette
My hardest has been snacks. I tried to eat cottage cheese the other day and felt sick the rest of the day. I'm used to eating yogurt but it doesn't have too much protein and is high in sugar. My fall back is a zone perfect bar that has around 16g of protein.
Also the hard part is keeping my 6 meals to around 300 calories each. I have a program for my pc and palm from healthetech.com that is similar to fitday.com where I've been trying to create menus to make sure that I'm balancing protein/calories/fiber.
My goals right now are just to get fit and feel good without worry too much what the scale says.
Yikes, that's a lot of info. I hope that helps.
Jeanette
Hi Jeanette!
Getting in enough protein shouldn't be a problem. Protein is in pretty much everything. If I can make a suggestion I hope you don't mind. For breakfast you can have an omelette w/diced up veggies of your choice & top it off w/salsa + 1 slice of Ezekiel bread or you can have oatmeal w/1/2 scoop of protein powder or peanut butter. As far as the high protein/high fiber cereal Kellog isn't a good choice. Kashi has one called high protein/high fiber which is very good. Put whatever fruit you like to the cereal. I would ditch the breakfast patty as this is processed. Also for lunch I would ditch the lean cuisine & instead have chicken or turkey or fish w/sweet potato or brown rice & a lot of mixed veggies. For your snack it could be a medium sized salad filling it again w/either egg whites or chicken, turkey or fish. Also for a snack you can have a handful of almonds or walnuts w/an apple or a piece of string cheese. For dinner your meal would be the same as lunch except omit the rice/potato. Have at least 2 fruits a day.
Just make sure that everything you eat isn't processed. That's what we mean by "clean" diet. Good luck! HTH, Kathy
Getting in enough protein shouldn't be a problem. Protein is in pretty much everything. If I can make a suggestion I hope you don't mind. For breakfast you can have an omelette w/diced up veggies of your choice & top it off w/salsa + 1 slice of Ezekiel bread or you can have oatmeal w/1/2 scoop of protein powder or peanut butter. As far as the high protein/high fiber cereal Kellog isn't a good choice. Kashi has one called high protein/high fiber which is very good. Put whatever fruit you like to the cereal. I would ditch the breakfast patty as this is processed. Also for lunch I would ditch the lean cuisine & instead have chicken or turkey or fish w/sweet potato or brown rice & a lot of mixed veggies. For your snack it could be a medium sized salad filling it again w/either egg whites or chicken, turkey or fish. Also for a snack you can have a handful of almonds or walnuts w/an apple or a piece of string cheese. For dinner your meal would be the same as lunch except omit the rice/potato. Have at least 2 fruits a day.
Just make sure that everything you eat isn't processed. That's what we mean by "clean" diet. Good luck! HTH, Kathy
milagrosepul
Cathlete
Hi Lori, I heard something like 1g of protein for every 1 pound in your body.
Don't know if that is exactly correct but it sounds like it may be close.
Don't know if that is exactly correct but it sounds like it may be close.
brickhouse
Cathlete
Thanks Kathy! Old habits are hard to break and I rely so much on frozen processed foods for the quick and easy. I've been really inspired by everyone here and i'm trying to be better when I go to the grocery store. There's a whole foods and trader joe's by me but they just seem so expensive. Plus since i'm not as familiar with the brands they carry I'm unsure of how it will taste. What other brands besides Kashi do you recommend?
Thanks again,
Jeanette
Thanks again,
Jeanette
Hi Jeanette! Well quite frankly I personally don't consume too much cereal & their really are very few cereals on the market that you can eat. Their all so high in sugar. The Kashi one I found to be the best on the market. I put blueberries on top of it. Perhaps Kathryn can help you out w/the cereal. Kathryn where are you?
What I do is I purchase my fish either tilapia or mahi mahi from TJ's & I cook it all up on Sun. afternoon along w/my veggies. Sometimes I'll grill up eggplant, zucchini, squash, red onion & place in a tight container. Each night I pack up in my Tupperware containers one for my fish/veggies/rice or potato & the other one for my salad. You can also purchase at the supermarket tuna packets they now have them in smoked flavor or lemon flavor (use this on top of your salad). I also cook up eggs & just eat the whites. I do, however, consume a Jay Robb protein shake (40g) for my post workout meal or a Shaklee Maximizer shake but the Shaklee will only give you 14g of protein. I usually only use the Shaklee for my DOMS.
Also what's very good instead of cheese in your omelette, use hummus & then top it off w/salsa. Yum!! Yes it all takes a bit of getting used to but after a while its just like clockwork. It gets easier.
BTW: Eating Well magazine is the best cooking mag on the market today. Wonderful snacks in there like this month they had mini rice cakes w/peanut butter & a slice of banana making it look like a sandwich. Cute! LOL
I hope I've given you some ideas. Happy eating! Kathy
What I do is I purchase my fish either tilapia or mahi mahi from TJ's & I cook it all up on Sun. afternoon along w/my veggies. Sometimes I'll grill up eggplant, zucchini, squash, red onion & place in a tight container. Each night I pack up in my Tupperware containers one for my fish/veggies/rice or potato & the other one for my salad. You can also purchase at the supermarket tuna packets they now have them in smoked flavor or lemon flavor (use this on top of your salad). I also cook up eggs & just eat the whites. I do, however, consume a Jay Robb protein shake (40g) for my post workout meal or a Shaklee Maximizer shake but the Shaklee will only give you 14g of protein. I usually only use the Shaklee for my DOMS.
Also what's very good instead of cheese in your omelette, use hummus & then top it off w/salsa. Yum!! Yes it all takes a bit of getting used to but after a while its just like clockwork. It gets easier.
BTW: Eating Well magazine is the best cooking mag on the market today. Wonderful snacks in there like this month they had mini rice cakes w/peanut butter & a slice of banana making it look like a sandwich. Cute! LOL
I hope I've given you some ideas. Happy eating! Kathy
1g per lb of body weight works well and it is what I set as a goal for my daily protein intake.
Is it the optimum amount? (meaning not too much or not too little) -- probably not...given all the scientific journals that have published a million different suggestions/calculations/research articles.
Is it easy to calculate? Yes...at least for me it is...since my brain thinks of things in POUNDS.
I don't have a lot of time to sit around and calculate my LEAN body mass every day. Nor do I like converting kilos to pounds. Or bothering with some fruity ratio like .8.
A ONE-to-ONE ratio is easy. Who cares if you happen to pee out a couple of grams?
But to each his/her own. 1g per lb of body weight works for me.
Shonie
Is it the optimum amount? (meaning not too much or not too little) -- probably not...given all the scientific journals that have published a million different suggestions/calculations/research articles.
Is it easy to calculate? Yes...at least for me it is...since my brain thinks of things in POUNDS.
I don't have a lot of time to sit around and calculate my LEAN body mass every day. Nor do I like converting kilos to pounds. Or bothering with some fruity ratio like .8.
A ONE-to-ONE ratio is easy. Who cares if you happen to pee out a couple of grams?
But to each his/her own. 1g per lb of body weight works for me.
Shonie