Protein,carbs & fat....

kmab1985

I often read that people do 40% protein 30% carbs or 30% fat or something like that....What foods do u eat that can increase your protein intake (apart from the obvious meat,fish) and what foods do u eat to lower ur carb and fat intake?

Also how do u decide the split? i.e 40,30,30 and so on.....

Thanks

kmab1985

Thanks for ur reply :-)

I've started lifting at the gym and doing less cardo! Before I did Bodypump,Insanity & Running/Cross trainer about 5-6k but then I discovered lifting and am following the SL 5x5 and someone mentioned that MFP's recommended 65g protein for me was to low...I'm already on a calorie deficit but just wondered if I should be having more protein less carbs less fat etc etc....

LKArgh

kmab1985 wrote: »

Thanks for ur reply :-)

I've started lifting at the gym and doing less cardo! Before I did Bodypump,Insanity & Running/Cross trainer about 5-6k but then I discovered lifting and am following the SL 5x5 and someone mentioned that MFP's recommended 65g protein for me was to low...I'm already on a calorie deficit but just wondered if I should be having more protein less carbs less fat etc etc....

The minimum recommendation (from a medical point of view) is about 1 gram (0.8) of protein per kilo of bodyweight. Assuming you have no medical problems that will get worst by eating more protein, you can consume safely a lot more protein than this. While I have seen a lot online the recommendation to eat lots of protein (about triple or more this minimum), I have rarely seen any research to support this. On the contrary, I have seen several medical articles debating that this is pretty much pointless, so not really worth worrying about (unless you are selling protein supplements...). I will try to look for the links and post them later.

LKArgh

Here is what I was referring to. I think even if you are not a subscriber, you can still see the summary:
http://www.sciencedirect.com/science/article/pii/S0899900704001005

" At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein."