Protein Intake

donamari7

I am finding it hard to get in my 40% protein every day. Should I be supplementing with protein powder or shakes? Would like to know if others have this same problem and any suggestions. I work out 4 days a week. Strength training (I am a beginner with this), and currently at 30 minutes of cardio 4 days a week.

donamari7

donamari7 wrote: »

I am finding it hard to get in my 40% protein every day. Should I be supplementing with protein powder or shakes? Would like to know if others have this same problem and any suggestions. I work out 4 days a week. Strength training (I am a beginner with this), and currently at 30 minutes of cardio 4 days a week.

roxielu0422

Protein is never anything I have problems hitting. What are you eating in a day?

auddii

40% might be a lot. What is your goal in grams and how much do you weigh currently?

If you aren't hitting your goals, you can supplement with powder (I use protein powder mostly because it's a fast and easy breakfast). But, you should also be able to hit your goals with food. Try to incorporate lean sources into your diet with most meals and snacks. Eggs, dairy, chicken, venison, lean beef, turkey, beans, etc.

Here's a good list of protein sources:
http://www.myfitnesspal.com/topics/show/926789-protein-sources

betuel75

I have the same problem as i eat about 1,500 calories a day so i supplement with a Whey Isolate 2-3 times a day to get to about 45-50% protein a day.

lemurcat12

As mentioned above, 40% may be more than you need.

1 gram per lb of lean body mass is typically plenty. You can figure that based on your weight and body fat percentage or estimate it reasonably well by considering what you expect/aim for your body fat percentage to be at your goal weight.

For me, that would be only 25% protein with a generous estimate at my current calories (or 100 grams). I aim for more just because it fits how I eat, but there's no need for it, so I wouldn't personally go nuts trying to add or it add in supplements unless I otherwise liked them or found them useful just to hit a higher number.

As it is, I do find it easy enough to hit over 120 grams regularly just by eating my normal meals, though.

donamari7

roxielu0422 wrote: »

Protein is never anything I have problems hitting. What are you eating in a day?

Ok, I currently weight 282. I have my settings at Carbs 40%, Protein 40%, Fat 20%. I am working out 4 times a week. Strength and cardio. My goals are to lose weight, tone up, and get some of my blood test levels down. I work in an office and am sitting behind a desk and computer most of the day. I started my day today with Oatmeal and 1 tablespoon of natural peanut butter stirred into my oatmeal. My mid morning snack was a Nostimo Fat free plain greek yogurt. For lunch I had 4 oz. white albacore tuna with celery and 8 Woven Wheat crackers. I have a tangelo for my afternoon snack and some string cheese. Dinner will be 8 oz grilled chicken with broccoli and baked sweet potato. At the end of the day, I am satisfied but I am coming in way low on my protein goal.

donamari7

auddii wrote: »

40% might be a lot. What is your goal in grams and how much do you weigh currently?

If you aren't hitting your goals, you can supplement with powder (I use protein powder mostly because it's a fast and easy breakfast). But, you should also be able to hit your goals with food. Try to incorporate lean sources into your diet with most meals and snacks. Eggs, dairy, chicken, venison, lean beef, turkey, beans, etc.

Here's a good list of protein sources:
http://www.myfitnesspal.com/topics/show/926789-protein-sources

Thank you!

lemurcat12

How many calories are you at? 40% protein and 20% fat can be a tough combo.

donamari7

lemurcat12 wrote: »

How many calories are you at? 40% protein and 20% fat can be a tough combo.

MyFitnessPal says I should be consuming 1970 calories per day, but I never hit that. I usually come in anywhere from 1200 to 1400 a day.

lemurcat12

40% of 1970 is way too high for most people. I mean, it won't hurt you, but there's no need and it will be difficult to get/expensive. 40% of 1400 is 140 grams of protein which is still probably higher than necessary, but reasonable if your goal weight is 175 or higher or you just like getting that much.

If I were you I wouldn't stress about it too much.

royatm

Can someone please tell me this as I'm getting a little confused with this protein problem !!! I have been told as a gym instructor and i'm training as a level 5 nutritionist that anything above your daily protein intake is not good as it gets stored as fat if it's not used. Also once it comes out of the fat cells it gets broken down as glucose for the body to use as energy. So if you keep to all your RDA's and lower your carbs to lose some weight as long as you do hypertrophy and have enough protein in your system you wouldn't need anymore protein. So why are people saying to lower carbs and up your protein?? This doesn't sound logical to me !! Can someone who knows the ins and out's please explain if I'm thinking wrong?

lemurcat12

First, nothing is going to get stored as fat if you are in a calorie deficit (or at least it will be offset by what gets burned). So everyone trying to micromanage their macros (usually by avoiding carbs or sugar) to avoid fat storage should stop worrying about it. If you are in a deficit you will net lose fat, not gain it, no matter what you eat.

Second, the protein RDA is kind of silly (if you mean the one size fits all number) since it's not adjusted for size, the fact you are working out or trying to maintain muscle, the fact you are in a deficit, etc. There's some research, take it for what you think it's worth, that up to .8-1 gram per lb of lean mass can be desirable. In that there's no evidence of any ill effects from that amount and I find it an idea way to eat for me anyway, I aim for at least 1 gram/LBM, or for me 100 grams. (I actually aim for more, for the reasons given below.)

Third, many people find that different macro mixes tend to affect them differently. These vary by person, but a common finding is that protein and fat may be particularly satiating by comparison with carbs. That's the case for me. It also may be that focusing on getting a higher ratio of protein vs. carbs tends to help you structure your meals in a way that results in an overall healthy diet. For example, I tend to hit my macros well when I eat lean meat, lots of veggies, some fruit and dairy, and a moderate amount of starches, plus more limited treats. That also tends to fit my idea of an overall balanced and healthy diet.

On the whole, though, macros don't matter that much as long as they are in a reasonable range unless you have quite specific athletic or body composition goals. They are largely a matter of personal preference and should make things easier on yourself.

dave4d

royatm wrote: »

Can someone please tell me this as I'm getting a little confused with this protein problem !!! I have been told as a gym instructor and i'm training as a level 5 nutritionist that anything above your daily protein intake is not good as it gets stored as fat if it's not used. Also once it comes out of the fat cells it gets broken down as glucose for the body to use as energy. So if you keep to all your RDA's and lower your carbs to lose some weight as long as you do hypertrophy and have enough protein in your system you wouldn't need anymore protein. So why are people saying to lower carbs and up your protein?? This doesn't sound logical to me !! Can someone who knows the ins and out's please explain if I'm thinking wrong?

Try this article. See if it answers your question.


http://www.t-nation.com/diet-fat-loss/a-calorie-is-sometimes-not-a-calorie

donamari7

dave4d wrote: »

royatm wrote: »

Can someone please tell me this as I'm getting a little confused with this protein problem !!! I have been told as a gym instructor and i'm training as a level 5 nutritionist that anything above your daily protein intake is not good as it gets stored as fat if it's not used. Also once it comes out of the fat cells it gets broken down as glucose for the body to use as energy. So if you keep to all your RDA's and lower your carbs to lose some weight as long as you do hypertrophy and have enough protein in your system you wouldn't need anymore protein. So why are people saying to lower carbs and up your protein?? This doesn't sound logical to me !! Can someone who knows the ins and out's please explain if I'm thinking wrong?

Try this article. See if it answers your question.


http://www.t-nation.com/diet-fat-loss/a-calorie-is-sometimes-not-a-calorie

Great article Dave. This is pretty much what I was taught and everything I read on macros pretty much says the same. The reason I use a 40/40/20 approach is because while I am losing weight I don't want to lose muscle. I do cardio and strength training 4 times a week. It's working, but I just have a hard time getting in the 40% protein. I guess I need to relook at what I am consuming.

royatm

Thanks for the article everybody it was good to read. I was wondering if someone could look over my calculations to see if I have this right regarding my BMR. I have been using the Harris Benedict Formula but now I want to do it manually for myself and other people.

My average calorie intake over a week is 1619cals. I have lost 2.6lb on average over the week. So 2.6lb equates to 1300 calories lost. So My weekly calorie consumption was 11333 plus the 1300 cals gives me 12633cals. So 12633 divided by 7 days is 1805cals. So if i wanted to keep the weight i am now, I would need to eat 1805 calories per day. So to work out my BMR would be 1805 divided by 1619 = 1.114 So my exercise is based on 1619cals intake x my exercise at 1.114 = 1803 cals.

Do people agree with this?

Also as people have pointed out the 40/40/20 formula seems to work better than others. Can someone explain the formula for correctly working out your lean body mass because every time I have used a formula pti lads have said its way off. I need to get this right so i can judge the correct macros for peoples LBM.

Lastly if my calorie intake is 1619cals and my carbs are 137g, protein 95g fats 28.5g and sugars 40.7g. How do i work out what percentage is each one?

Cheers.