PROTEIN: Is there such a thing as too much?
Replies
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OK - so where does the recommendation for 1g per kilo come from?
Other sites give 0.8g per kilo?
Not saying 1g per pound is wrong, but there appears to be a wide load of advice out there.0 -
MFP macros for protein is set as a minimum for a healthy weighted female to avoid deficiency problems. You should ALWAYS try to make that number turn red. If you exercise regularly, I'd stick to about 1.8g/kg of body weight (or .8g/lb of body weight)
Then again I wouldn't stick to the minimum 1200 calorie number either. I know 4'9 women who are eating far above that. I'm almost underweight and eat about 2100. To get an idea of what is healthy the average female needs about 2000 cals a day to get most of their nutrition. If you're eating that little, your nutrition is going to suffer for a while so it really depends how long you stick to it. A lot of people will argue they take vitamins but you need so much fat to absorb most of them since they're fat soluble, you need so much protein to retain LBM as you lose weight, and carbs are great for muscle repair. If you take the minimum food route, be careful. My feet were constantly cold and I lost hair that way before I read into things and it finally hit me why.
I am one of those people who takes lots of vitamins and supplements for an easy way of getting some nutrition..
But i've had a lot of experience with under eating and over eating and i am finally eating healthily and 1200 seems to suit me.
I don't log until the very end of the day so sometimes i do end up going over but no big deal.
I realise that 1200 is the very minimum i should eat but i am trying to loose quite a bit of weight still so that's why i have 1200 as my goal.
Thanks for the advice
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OK - so where does the recommendation for 1g per kilo come from?
Other sites give 0.8g per kilo?
Not saying 1g per pound is wrong, but there appears to be a wide load of advice out there.
It really depends on who you are and what you do.
The following increases your need for protein:
talller then average
heavier then average
more active then average
male
etc.
The .8g is usually .8g/lb. Unless you're talking about a calculated minimum number for sedentary females and not taking into account their energy metabolism, at which point that is a recommend minimum number offered by the RDI. "The American and Canadian guidelines recommend a daily protein dietary allowance, measured as intake per kilogram body weight, is 0.8 g/kg.[15] However, this recommendation is based on structural requirements, but disregards use of protein for energy metabolism.[15] This requirement is for a normal sedentary person.[17]" -https://en.wikipedia.org/wiki/Protein_(nutrient)
They also have some faults with how they calculated this number. Check out this read:
http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein
I (and many others) highly recommend more.
The crazies I've heard of who end up killing their livers have always been far over the 2.5g/kg range.0 -
Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.
if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.0 -
No problem, just keep in mind there are many people in the dieting world who would consider eating 1200 calories healthy and nobody in the healthy world would consider eating that regularly healthy. Also, many people who under eat end up getting rid of water weight and LBM which isn't really ideal. Most people want to lose weight and firm up. I talk from experience, I did the 1200 calories thing for many months and did a lot of research during and after. I am highly against it.
MFP macros for protein is set as a minimum for a healthy weighted female to avoid deficiency problems. You should ALWAYS try to make that number turn red. If you exercise regularly, I'd stick to about 1.8g/kg of body weight (or .8g/lb of body weight)
Then again I wouldn't stick to the minimum 1200 calorie number either. I know 4'9 women who are eating far above that. I'm almost underweight and eat about 2100. To get an idea of what is healthy the average female needs about 2000 cals a day to get most of their nutrition. If you're eating that little, your nutrition is going to suffer for a while so it really depends how long you stick to it. A lot of people will argue they take vitamins but you need so much fat to absorb most of them since they're fat soluble, you need so much protein to retain LBM as you lose weight, and carbs are great for muscle repair. If you take the minimum food route, be careful. My feet were constantly cold and I lost hair that way before I read into things and it finally hit me why.
I am one of those people who takes lots of vitamins and supplements for an easy way of getting some nutrition..
But i've had a lot of experience with under eating and over eating and i am finally eating healthily and 1200 seems to suit me.
I don't log until the very end of the day so sometimes i do end up going over but no big deal.
I realise that 1200 is the very minimum i should eat but i am trying to loose quite a bit of weight still so that's why i have 1200 as my goal.
Thanks for the advice
http://www.myfitnesspal.com/topics/show/637094-cinderella-s-weight-loss-knowledge
^I recommend reading everything from the title "Glycogen" and down
In the end it is your body and your choice. If you supplemented strength training and were lucky enough to not get injured by the lack of refuel to repair your body then you could end up pretty lean.0 -
Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
Only the first link was pertaining to athletes. So what is a proper carb to fat to protein ratio?0 -
I'll just throw it out there that I came here and dropped my protein because this site told me to and all my nails cracked off within 3 weeks and my hair got fairly dry. Everyone told me to eat more protein but everyone seemed to be a big muscle head in my mind throwing out athlete stuff. Well, eventually I took the advice and I'm definitely not sorry. Nails are longer then anyone I know and there were long stents of time where I was sedentary and exercising none and eating over 100g of protein every day at 120lbs. Keep in mind that the majority of people on this site are on calorie restrictions. And they don't want to be flabby and more protein is linked to more LBM. The point of many of those 'athlete' studies out there is to show that the more protein you eat, the more muscle mass you'll save. Not only that but there are many proteins out there that are essential to have in your body and on 1200 cals well, you're not getting much period. The MFP recommendation is very low. Particularly to those that are overweight.Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.
if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.0 -
Yes, I am also interested in hearing that one lol. People have been trying to figure that one out forever, perhaps this one holds the keyAcg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
Only the first link was pertaining to athletes. So what is a proper carb to fat to protein ratio?
(no offense intended, but this is a highly debated topic and it's highly debated for a reason). 0 -
Most people fall into that trap, I was also one of them for a while...I think I actually argued with ACG over it at some point. Mostly because he comes off having a strong personality who needed a punch in the strong exterior and I was a flabby weak girl that didn't think I should be in the same category. For comparison I'm 125lbs and eat over 100g daily and have for over a year now. If I was over weight I would need more. I exercise now but there were about 6 months I wasn't and worked 9-5 on a computer and sat at a computer at home. If anything my nails and hair got stronger. And when I was exercising hard I was having over 130g daily for a while and was waiting for a bad 'feeling' even if it was in my head because I wasn't use to trying to get more protein. I felt fantastic.Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.0 -
I try to get about 1 gram per Lb of LBM...I usually end up with slightly more than that. I generally get between 25-30% of my diet in fat and round out the rest with carbs.0
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Very wrong, it highly depends on if you're female male your weight and how hard you run/lift. A heavy individual could burn that walking to the kitchen to eating a cookie lol.Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.
if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.0 -
Just found this that i thought might be helpful for others
http://www.doctoroz.com/videos/truth-about-high-protein-diets-pt-10 -
Very wrong, it highly depends on if you're female male your weight and how hard you run/lift. A heavy individual could burn that walking to the kitchen to eating a cookie lol.Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.
if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.
actually i was estimating with the OPs 60 kg and wasn't that far off.
main point is that it's a sensible amount of exercise and enough to require extra protein.0 -
Just found this that i thought might be helpful for others
http://www.doctoroz.com/videos/truth-about-high-protein-diets-pt-1
It's from doctor oz (who isn't a doctor btw)...Try searching some doctor oz threads on this site...you'll be enlightened lol. And we're not really talking about high protein diets here.
Don't get me started on his raspberry pills that make you lose weight...
Anyway getting 'all your protein in one meal' does actually work. That was a hypothesis years ago that has been proven wrong since. It was based on a thought that you cannot absorb more then 30g of protein in a given moment. No need to 'spread' it throughout the day and make sure you get X many meals etc etc. There's many people here who do "IF" and the research on that indicates otherwise. That being said I prefer to spread them since I don't want to sit down to a meal of a million chicken breasts.0 -
My apologizes, I always assume people don't think before they post so I suppose I just pulled one of those
Very wrong, it highly depends on if you're female male your weight and how hard you run/lift. A heavy individual could burn that walking to the kitchen to eating a cookie lol.Acg67 all of your research applies to true athletes. OP says she works off 200-300 calories a day-- that's like walking around as normal for the day. I agree, athlete's bodies can tolerate more. The average, day-to-day person should not.
Overloading the body with amino acids and not maintaining a proper carb to fat to protein ratio is not healthful and can be extremely detrimental. That's all I'm saying.
That's something i was worried about, because of my low calorie burn can the protein have negative effects.
But seems as though what i thought was a high protein intake isn't actually that high.
if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.
actually i was estimating with the OPs 60 kg and wasn't that far off.
main point is that it's a sensible amount of exercise and enough to require extra protein. 0 -
Just found this that i thought might be helpful for others
http://www.doctoroz.com/videos/truth-about-high-protein-diets-pt-1
It's from doctor oz (who isn't a doctor btw)...Try searching some doctor oz threads on this site...you'll be enlightened lol. And we're not really talking about high protein diets here.
Don't get me started on his raspberry pills that make you lose weight...
oh wow oops okay haha i don't know much about him, but seems like every week he's promoting a new weight loss product..0 -
Exactly lol. Also I just edited that post if you want to read about why he probably had those thoughts. It was based on a old hypothesis that was proven wrong essentially. I'm sure there's a few stranglers on the site who have links to the study. I've seen it before but it's long been forgotten. It's hard to do a lot of 'studies'. Nothing is a closed case with the human body, to many factors.oh wow oops okay haha i don't know much about him, but seems like every week he's promoting a new weight loss product..
Anyway a lot of body builders have a 'fasting' type diet where they eat large amounts of food at one time and many studies have proven that more protein equals more LBM which kind of proves that myth wrong in itself since they're taking in large quantities at once and seeing benefits from them.0 -
this thread again?????? ...ughhhh can you say dead horse...
Ridiculousness. Being annoyed about a repost of any topic, and diving in anyway is the equivalent of stepping in dog crap on the sidewalk and then lying down and rolling in it just to complain about it more. MOST threads are redundant. So.... do something else, maybe? I believe most browsers have a back button, and that would be more constructive for OP than your contribution.0 -
Not gonna lie I get tired of the reposts and answering the same thing over and over again...perhaps we should just start doing something more constructive like answering a question in a separate post and posting a link to that thread every time it's asked.this thread again?????? ...ughhhh can you say dead horse...
Ridiculousness. Being annoyed about a repost of any topic, and diving in anyway is the equivalent of stepping in dog crap on the sidewalk and then lying down and rolling in it just to complain about it more. MOST threads are redundant. So.... do something else, maybe? I believe most browsers have a back button, and that would be more constructive for OP than your contribution.
I gotta say I sometimes enjoy the dead horse pics people come up with.
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change the goals yourself -- why let MFP set the mins for you when you can adjust them? It sets fiber too low and protein for anyone working out too low and it sets Sodium too high for anyone with high bp etc.
So, go in and let it set the goals, then go back and adjust them youself. I set my protein at 25% of daily caloric intake as I do a lot of biking, walking and am getting back to weight training (started with crunches of all things but I'm slowly going back)....I knew I needed to up my protein when my legs always hurt (muscle pain) and never seemed to heal. Today I make darn sure I'm at least 20-25% protein BUT it could be much higher.
Many body builders have upped protein to as much as 2 or 3 times body weight though I think over extended periods that's too excessive.0 -
Last week while searching the interwebs, I came across a new study on protein intake. In short, it found no long term effects or damage from consuming any where up to 3g per lb of LBM in MALE weight lifters 200 lbs and over. They were all eating a typical "body builders cutting" type diet, and drinking plenty of water. It found that an intake of 2.0-3.0g/lb of lbm helped them to preserve the most lbm while in a cut cycle. And still lifting heavy. I didn't bookmark the dang thing.Now I can't find it again ......0
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You'll crave protein if you are not eating enough. Listen to your body.0
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Not everyone does, I certainly didn't crave it. I thought eating vitamin enriched vegetables was the greatest good I could do and ended up losing hair lol. There are many who end up with deficiencies far before they ever want to touch anything protein enriched.You'll crave protein if you are not eating enough. Listen to your body.0 -
TOO MUCH OF ANYTHING TURNS INTO FAT.....IF YOUR EATING HIGH PROTEIN BUT USING WEIGHTS YOUR BODY WILL USE IT AND NOT STORE IT AS FAT.QUESTION IS:WHAT ARE YOU EATING EXTRA FOR TO GAIN MUSCLE OR LOSE WEIGHT?0
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oops0
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also heard younger you are more carbs and as you age less carbs more protein because your metabolism changes with age0
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also heard younger you are more carbs and as you age less carbs more protein because your metabolism changes with age
Much depends on activity more than anything. Individuals who are for the most part sedentary can thrive on a low carb diet....people who exercise a lot are going to have a pretty tough go of it because you don't' have that stored glycogen for immediate use. My mom is 60 and eats carbs like a maniac...but she's also a triathlete and trains harder than many 1/2 her age. She also eats about 120 grams + protein per day to help support that recovery.0 -
this thread again?????? ...ughhhh can you say dead horse...
Sorry
I don't mean to be annoying..
I'm kind of new at the forum thing and not sure how to search up old posts yet..
Was just looking for some help.. which is what i thought the forums were for..
there is a really great feature on here called "search" where you can search for this thread and find all the answers you need...I believe they also have a topic on setting macros in the introductory section as well...0 -
I was thinking up something to say to that reply but now that he replied, ^this this this this thisalso heard younger you are more carbs and as you age less carbs more protein because your metabolism changes with age
Much depends on activity more than anything. Individuals who are for the most part sedentary can thrive on a low carb diet....people who exercise a lot are going to have a pretty tough go of it because you don't' have that stored glycogen for immediate use. My mom is 60 and eats carbs like a maniac...but she's also a triathlete and trains harder than many 1/2 her age. She also eats about 120 grams + protein per day to help support that recovery.0 -
Last week while searching the interwebs, I came across a new study on protein intake. In short, it found no long term effects or damage from consuming any where up to 3g per lb of LBM in MALE weight lifters 200 lbs and over. They were all eating a typical "body builders cutting" type diet, and drinking plenty of water. It found that an intake of 2.0-3.0g/lb of lbm helped them to preserve the most lbm while in a cut cycle. And still lifting heavy. I didn't bookmark the dang thing.Now I can't find it again ......
When I tell people about my days of bodybuilding and eating over 500 grams of protein a day they usually thought I was insane but then I was the biggest guy in the gym (without drugs thank you very much).
Pete Grymkowski (sp) talks about this in his Body Building Encyclopedia from Golds Gym and I can attest that if muscle gain is the goal that up your protein!
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