I seem to be short on protein

CM_73

Just worked out the protein content of the "my foods" added, they only amount to about 23g of protein. MFP has set my target at 188g, so I seem to be fairly consistently around 100g under my target per day.
I'm 5' 11" with a target weight (estimated) of 196lbs and reasonably active. (I cycle an average of 60 miles a week and resistance train with light weights 3 times/week)
I eat a mainly vegan diet, so it's not particularly easy to top up protein levels without avoiding a large number of calories.
Should I add a plant based protein powder to my diet?

coryrood

Uh yea.

isulo_kura

In my opinion that's a lot more Protein than you really need. I'm a Vegan I normally hit around 100g with little problem I do use a Protein powder but more for convenience than need.

You may find this link useful from No meat athlete
http://www.nomeatathlete.com/vegetarian-protein-primer/

awesomejdad

188 grams of protein is a bit high for the target weight you entered. Do you weigh a lot more then that right now? The best way to determine how much protein to aim for daily is to figure out the math for one gram of protein per pound of muscle mass you have. So if you were at your ideal weight that you mentioned the math would look like this. 196- body fat percentage = Amount of protein you should shoot for daily.

CM_73

isulo_kura wrote: »

In my opinion that's a lot more Protein than you really need. I'm a Vegan I normally hit around 100g with little problem I do use a Protein powder but more for convenience than need.

You may find this link useful from No meat athlete
http://www.nomeatathlete.com/vegetarian-protein-primer/

Brilliant, thanks for that, I've bookmarked that page.
So, according to the guide, 0.8g protein X 89 Kg (estimated target weight) would put me at requiring 71g or protein, rather than 188.
I do seem to be getting that most days. I probably just need to be a little more aware then, and make some better choices (more soya milk in place of almond etc) on some days and I should be fine.

Ap3Fit21

It depends what your goals are bud. If its to maintain lean mass - then you really need at least 1g per pound of body weight. Definitely advise trying to supplement with 1 shake (2 scoops/ 40g or so) of protein per day, then up portion size... ie can you have greek yoghurt?

Greek yoghurt 200g with 1 scoop of whey in the morning mixed together is circa 40g protein, 10-15g fat and lowish carbs.

sjohnson__1

IDK where that theory is derived ^ but it's absolutely false if applied to muscle building athletes. Protein is essential for muscle development and maintenance, especially when in a deficit (losing weight). .8g's per pound has been found to be effective but protein is often suggested at 1g/lb or 1.2-1.5g's/lb of LBM.

CM_73

awesomejdad wrote: »

188 grams of protein is a bit high for the target weight you entered. Do you weigh a lot more then that right now? The best way to determine how much protein to aim for daily is to figure out the math for one gram of protein per pound of muscle mass you have. So if you were at your ideal weight that you mentioned the math would look like this. 196- body fat percentage = Amount of protein you should shoot for daily.

Thanks for that. I'm basing it on a target weight of 196 lbs, but that it only an estimate. My trainer reckons I should be about 15 stone (210 lbs) but I think nearer 14 is probably a bit closer to the mark. (never been that weight so have no idea)
I'm currently at 238 lbs, with 29% fat, but that is only going by my home scales which I doubt remotely accurate.

awesomejdad

A lot of people say it is one gram per pound of body weight because it is easier to calculate. It is actually one gram per pound of muscle you have on your body. You don't the extra for your body fat. Weight - body fat % = daily protein goal. For the average normal person anyway.

CM_73

alexpalmer10 wrote: »

It depends what your goals are bud. If its to maintain lean mass - then you really need at least 1g per pound of body weight. Definitely advise trying to supplement with 1 shake (2 scoops/ 40g or so) of protein per day, then up portion size... ie can you have greek yoghurt?

Greek yoghurt 200g with 1 scoop of whey in the morning mixed together is circa 40g protein, 10-15g fat and lowish carbs.

Thanks for that. The goal really, is just to be healthy and fit. I'm naturally fairly muscular anyway, so just maintaining some of that whilst losing fat would be fine.
I can eat what I like, I eat a mainly vegan diet, but I'm not actually vegan. It's just personal choice to fuel from plants as much as I can really.

CM_73

sjohnson__1 wrote: »

IDK where that theory is derived ^ but it's absolutely false if applied to muscle building athletes. Protein is essential for muscle development and maintenance, especially when in a deficit (losing weight). .8g's per pound has been found to be effective but protein is often suggested at 1g/lb or 1.2-1.5g's/lb of LBM.

Thanks for your post, I'm totally not an athlete though, so not bothered about getting the maximum. I'm more concerned, really, with not getting enough to stay healthy.

CM_73

awesomejdad wrote: »

A lot of people say it is one gram per pound of body weight because it is easier to calculate. It is actually one gram per pound of muscle you have on your body. You don't the extra for your body fat. Weight - body fat % = daily protein goal. For the average normal person anyway.

That makes sense, it also explains the large discrepancy between the 1g/lb and 1g/kg theories!
I didn't feel that I was short on it. I don't feel weak, and my leg muscles have grown noticeably in the last 6 Months (cycling every day) but just wanted to check.

sjohnson__1

CM_73 wrote: »

sjohnson__1 wrote: »

IDK where that theory is derived ^ but it's absolutely false if applied to muscle building athletes. Protein is essential for muscle development and maintenance, especially when in a deficit (losing weight). .8g's per pound has been found to be effective but protein is often suggested at 1g/lb or 1.2-1.5g's/lb of LBM.

Thanks for your post, I'm totally not an athlete though, so not bothered about getting the maximum. I'm more concerned, really, with not getting enough to stay healthy.

Cheers. That makes sense then. I would stick to 1g/lb of LBM (lean body mass) as mentioned above.

ILiftHeavyAcrylics

Make sure you're choosing entries to log that have macros. You entered a salad and a wrap that both have calories but no macros listed, so you likely got more protein than you think you did.

Timorous_Beastie

ILiftHeavyAcrylics wrote: »

Make sure you're choosing entries to log that have macros. You entered a salad and a wrap that both have calories but no macros listed, so you likely got more protein than you think you did.

I was just about to say the same thing.

tdatsenko

I'm going to preface my post with the fact that I don't consider protein to be as important as everyone else. You should still get some, but 1g/lb rule is a little much.

Try and eat more tofu and green vegetables. They're usually high in protein.

I'm also not sure if you already know this, but if you're going vegan you may want to consider a b12 supplement.

Also I took a look at your diary just to see how much you're getting and you're not filling out some days.

tdatsenko

Also a lot of your entries only have calorie info on them, you may be getting more protein than you're tracking.

tdatsenko

Also a lot of your entries only have calorie info on them, you may be getting more protein than you're tracking.

CM_73

Thanks all, really appreciate the help.
Just to clarify, the "my food" entries are the daily salad and avocado wrap, I have now added the protein for those so that will be in future updates.
The reason they only have the calories against them is that there so many individual components in them that it would take too long to log. (I'm keeping it simple so that I stick to it)
I do have the exact breakdown in weights of everything, they amount to an extra 22.5g of protein a day

CM_73

tdatsenko wrote: »

I'm going to preface my post with the fact that I don't consider protein to be as important as everyone else. You should still get some, but 1g/lb rule is a little much.

Try and eat more tofu and green vegetables. They're usually high in protein.

I'm also not sure if you already know this, but if you're going vegan you may want to consider a b12 supplement.

Also I took a look at your diary just to see how much you're getting and you're not filling out some days.

Thanks for that, I do supplement with B12.
Without sparking yet another vegan row, I'm not vegan but switched to a mainly vegan diet about 6 Months ago.

All the diary entries should be filled out, although I've only been consistent for the last couple of weeks (when I started MFP again) The only entry that wasn't closed was Wednesday this week when eating out and I couldn't complete it, but there should be a note on there.
It's quite possible I've missed something though!

tdatsenko

CM_73 wrote: »

tdatsenko wrote: »

I'm going to preface my post with the fact that I don't consider protein to be as important as everyone else. You should still get some, but 1g/lb rule is a little much.

Try and eat more tofu and green vegetables. They're usually high in protein.

I'm also not sure if you already know this, but if you're going vegan you may want to consider a b12 supplement.

Also I took a look at your diary just to see how much you're getting and you're not filling out some days.

Thanks for that, I do supplement with B12.
Without sparking yet another vegan row, I'm not vegan but switched to a mainly vegan diet about 6 Months ago.

All the diary entries should be filled out, although I've only been consistent for the last couple of weeks (when I started MFP again) The only entry that wasn't closed was Wednesday this week when eating out and I couldn't complete it, but there should be a note on there.
It's quite possible I've missed something though!

Oh, sorry I saw you skipped dinner a few days and assumed you forgot.

I'm not a vegan, but I don't see anything wrong with being a vegan

CM_73

tdatsenko wrote: »

CM_73 wrote: »

tdatsenko wrote: »

I'm going to preface my post with the fact that I don't consider protein to be as important as everyone else. You should still get some, but 1g/lb rule is a little much.

Try and eat more tofu and green vegetables. They're usually high in protein.

I'm also not sure if you already know this, but if you're going vegan you may want to consider a b12 supplement.

Also I took a look at your diary just to see how much you're getting and you're not filling out some days.

Thanks for that, I do supplement with B12.
Without sparking yet another vegan row, I'm not vegan but switched to a mainly vegan diet about 6 Months ago.

All the diary entries should be filled out, although I've only been consistent for the last couple of weeks (when I started MFP again) The only entry that wasn't closed was Wednesday this week when eating out and I couldn't complete it, but there should be a note on there.
It's quite possible I've missed something though!

Oh, sorry I saw you skipped dinner a few days and assumed you forgot.

I'm not a vegan, but I don't see anything wrong with being a vegan

It does seem to get a bit confrontational on here whenever that word is mentioned! People do seem to like to pigeon-hole, and I don't fit into any group, I'm just a "me!"
I even ate meat at a BBQ a couple of weeks ago, and enjoyed it, and probably will again at some point. That's why the closest description I can give is mainly vegan. But, it really does throw people who (naturally) like to categorise. Just as I probably would have done 6 Months ago to be honest!

fatcity66

Ap3Fit21 wrote: »

It depends what your goals are bud. If its to maintain lean mass - then you really need at least 1g per pound of body weight. Definitely advise trying to supplement with 1 shake (2 scoops/ 40g or so) of protein per day, then up portion size... ie can you have greek yoghurt?

Greek yoghurt 200g with 1 scoop of whey in the morning mixed together is circa 40g protein, 10-15g fat and lowish carbs.

Uh, Wat? So I need 196 grams of protein a day? Is there any scientific basis for this?

Unknown

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withoutasaddle

The cdc says men need around 56g of protein (give or take a couple). MFP has it set way too high. Unless your trying to do a high protein diet, I suggust ignoring or changing it.

Unknown

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jddnw

CM_73 wrote: »

Thanks all, really appreciate the help.
Just to clarify, the "my food" entries are the daily salad and avocado wrap, I have now added the protein for those so that will be in future updates.
The reason they only have the calories against them is that there so many individual components in them that it would take too long to log. (I'm keeping it simple so that I stick to it)
I do have the exact breakdown in weights of everything, they amount to an extra 22.5g of protein a day

One approach to this is to save all the individual components in "daily salad" and "avocado wrap" as meals. Then you simply log the meal.

jddnw

MrM27 wrote: »

nkbaar wrote: »

The cdc says men need around 56g of protein (give or take a couple). MFP has it set way too high. Unless your trying to do a high protein diet, I suggust ignoring or changing it.

That cdc figure is not taking into account training and is suggested for sedentary individuals.

The OP is not in training. In his own words: "I'm totally not an athlete though, so not bothered about getting the maximum."

I've never seen anything from the CDC or NAS to indicate their daily recommended intake is just for sedentary individuals.

They list AMDR for protein as 10% to 35%. Where 56g falls in that range would depend on how many calories you eat.

Good CDC link on protein: http://www.cdc.gov/nutrition/everyone/basics/protein.html

juggernaut1974

jddnw wrote: »

MrM27 wrote: »

nkbaar wrote: »

The cdc says men need around 56g of protein (give or take a couple). MFP has it set way too high. Unless your trying to do a high protein diet, I suggust ignoring or changing it.

That cdc figure is not taking into account training and is suggested for sedentary individuals.

The OP is not in training. In his own words: "I'm totally not an athlete though, so not bothered about getting the maximum."

I've never seen anything from the CDC or NAS to indicate their daily recommended intake is just for sedentary individuals.

They list AMDR for protein as 10% to 35%. Where 56g falls in that range would depend on how many calories you eat.

Good CDC link on protein: http://www.cdc.gov/nutrition/everyone/basics/protein.html

From that site:

How much protein do I need?
Maybe you've wondered how much protein you need each day. In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.

OK...so let's work this out.

56g of protein = 224 calories

at 10% of your diet, that would be suggesting a diet of 2,240 calories/day (fairly reasonable)
at 35% of your diet, that would be suggesting a diet of 640 calories per day

Not sure the CDC thought that one through very well...

Unknown

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PeachyCarol

CM_73 wrote: »

Thanks all, really appreciate the help.
Just to clarify, the "my food" entries are the daily salad and avocado wrap, I have now added the protein for those so that will be in future updates.
The reason they only have the calories against them is that there so many individual components in them that it would take too long to log. (I'm keeping it simple so that I stick to it)
I do have the exact breakdown in weights of everything, they amount to an extra 22.5g of protein a day

Just a tip... try using the recipe builder for these. Enter the individual ingredients, and it will calculate the macros for you and just log the finished product in your diary.