Protein Intake

[mmis29]

For those of you who lift heavy, how much protein do you try to take in every day and how do you achieve that? I read that you should take in 1g of protein per pound of your ideal body weight. For me, that's 120g of protein a day, and it just seems like a lot for what foods give you. I've been trying high protein bars but many of them just taste awful. I just tried the Slim Whey bar and it was really good. Does anyone have any other protein bar or shake suggestions that don't taste awful?

 

[ColleenM]

I eat about 120-150. I follow BFL so I eat 6 times a day and eat between 20-25 grams of protein per meal. I'm 5'5" 120 lbs about 17% bodyfat.

I try to eat regular food rather than bars or shakes because they don't feel me up. My staples for protein:

chicken
extra lean ground turkey
Cottage cheese
eggs/egg whites
ff cheese
extra lean turkey bacon
lean steak or extra lean ground beef
lf string cheese

For bars: I use Detour, One-Way, Odyssey, BFL or Zone bars. I also use Balance Go Mix.

For shakes I use only Designer Whey but I also heard Isopure was good.

Colleen

 

[maxwells]

You are right -- shoot for 1g protein per lb of body weight.

Yes, it IS hard to get that much in a day, which is why many people supplement regular food with protein bars/shakes.

Yes -- many of them tast just awful However, there are a few good ones out there. Tri-o-plex bars are good (although I don't like them as much anymore since they changed the recipe). My new favorite is Avid bars (240 cals, 22g protein, 8g fat, 22g carbs). I just tried a new one -- "OhYeah" by ISS www.issresearch.com -- DELICIOUS but pretty high in calories and fat(380 cals, 26g protein, 19g fat, 31g carbs). The Lean Body bars aren't too shabby either. As for protein drinks, Lean Dessert Protein by BSN (www.bsnonline.net) is really good (I put mine in oatmeal).

You can get most of these for a pretty good price online -- www.vitadigest.com, www.vitaglo.com, www.bodybuilding.com

Good luck! Increasing my protein intake has made a HUGE difference for me.
Shonie

 

[CurlyQ]

According to my nutrition text book and the info I've received in my Resistance Training class, most individuals need 0.8g per kilogram of body weight (weight divided by 2.2 gives kilograms), for an active person 1.2g/kilogram of protein per day. So if your 120lbs, you weigh 54kg and, being active, would need 65g of protein.

An 8oz piece of meat contains 7g of protein per ounce - that's more than an average person needs in a day. Veggies and grains also contain small amounts of protein that can add up quickly.

 

[mmis29]

Thanks for the great advice!

 

[kathryn]

I've read 1 gm of protein for each KILOGRAM (2.2 pounds) of body weight.

Others, including Ahhnold, say 1 gm of protein for each pound of LEAN MASS (body weight minus fat weight).

 

[MadnNatsmom]

The American Heart Association's recommendation is .8 to 1 gram per body weight in KILOGRAMS, not POUNDS.

The maximum recommended for even elite athletes is no more than 1.5 grams per kilograms of bodyweight.