Protein bars - how much protein is enough?
- Thread starter MRSchultz
- Start date
I follow the Zone calculation. It requires that you know how much body fat you have to begin with. You deduct that percentage from your body weight, then you multiply that difference by an x amount of protein grams, as follows:
0.5 - sedentary lifestyle
0.6 - light fitness training, such as walking
0.7 - fitness training 3 times a week
0.8 - daily aerobic training or daily moderate weight training
0.9 - heavy daily weight training
1.0 - heavy daily weight training coupled with intense sports training
Let's take for example a 140-lb. lady with a healthy 20% body fat and who works out three times a week.
140 lbs. x 20% = 28 lbs. of body fat.
140 total lbs. - 28 lbs. body fat = 112 lbs. of lean body mass
112 lbs. lean body mass X 0.7 (from above list) = 78.4 protein grams daily requirement
There are many ways to calculate body fat. You can do a search for fat calculators throughout the web. You will probably get a range of answers and it's up to you to judge under which range you fall, as you know yourself best.
As for me, I'm trying to gain muscle. Many muscle building sites on the web say the same thing: eat 1-1.5 grams of protein per pound of body weight (doesn't matter if part of it is body fat). I am 105 lbs., so I eat about 105 protein grams a day.
Even Cathe would tell you that she chooses the 40-30-30 bars, with an equal balance of fat, carbs and protein. I snack on Zone or Balance bars (and they're cheaper) when I'm eating on the run and drink a lot of water with that. As for taste, it's all up to you.
I know a lot of people who hate the mediciney taste of protein bars.
There may be other ways of calculating your protein requirement, but since I follow the Zone eating plan, I use their calculations as well. So far I'm seeing great improvement in my body since I upped my protein intake. I dropped a dress size but I weigh more, I am stronger and definitely have more energy. I hope you find a system that works for you. Sorry this is so long...
Pinky
0.5 - sedentary lifestyle
0.6 - light fitness training, such as walking
0.7 - fitness training 3 times a week
0.8 - daily aerobic training or daily moderate weight training
0.9 - heavy daily weight training
1.0 - heavy daily weight training coupled with intense sports training
Let's take for example a 140-lb. lady with a healthy 20% body fat and who works out three times a week.
140 lbs. x 20% = 28 lbs. of body fat.
140 total lbs. - 28 lbs. body fat = 112 lbs. of lean body mass
112 lbs. lean body mass X 0.7 (from above list) = 78.4 protein grams daily requirement
There are many ways to calculate body fat. You can do a search for fat calculators throughout the web. You will probably get a range of answers and it's up to you to judge under which range you fall, as you know yourself best.
As for me, I'm trying to gain muscle. Many muscle building sites on the web say the same thing: eat 1-1.5 grams of protein per pound of body weight (doesn't matter if part of it is body fat). I am 105 lbs., so I eat about 105 protein grams a day.
Even Cathe would tell you that she chooses the 40-30-30 bars, with an equal balance of fat, carbs and protein. I snack on Zone or Balance bars (and they're cheaper) when I'm eating on the run and drink a lot of water with that. As for taste, it's all up to you.
I know a lot of people who hate the mediciney taste of protein bars.There may be other ways of calculating your protein requirement, but since I follow the Zone eating plan, I use their calculations as well. So far I'm seeing great improvement in my body since I upped my protein intake. I dropped a dress size but I weigh more, I am stronger and definitely have more energy. I hope you find a system that works for you. Sorry this is so long...
Pinky
Make sure to look at how much sugar is in the bar also. Some bars are loaded with sugar.
I personally don't think it is a "protein" bar (for my particular diet) unless it has 15-20 grams of protein. I usually eat the Designer Whey Bars (Detour, Odyssey, etc.) or occasionally Zone or balance bars.
Colleen
I personally don't think it is a "protein" bar (for my particular diet) unless it has 15-20 grams of protein. I usually eat the Designer Whey Bars (Detour, Odyssey, etc.) or occasionally Zone or balance bars.
Colleen
