Do you really need the added protein?
kristirobinson1
Posts: 48 Member
hey everyone! i apologize if this was asked before (which i am sure that it was) but I figured you would be able to help out.
I started my journey on MFP months ago and have since lost around 45 lbs, with 19 to go until the goal (maintenance). Up until this point i have been incorporating exercises such as walking, running, and even taking cardio type classes but i haven't started lifting yet in any way which i know is not only great for fat burn but also for keeping muscle while losing massive amounts of weight. My husband said i need to start lifting, but if i do i also need to start drinking protein shakes. I am concerned about that because i still have 19 lbs to lose, and protein shakes usually have a decent amount of calories (i don't want to have a shake as a meal, I'm a chew type of person lol) i still need to eat under my calories to lose those 19 lbs so I'm wondering if i should a) wait until i reach my maintenance to begin lifting and b) do i really need a protein supplement or shake when i'm lifting light weights with high reps?
He went on to explain, and he hasnt been the only one that after working out i need to drink protein...but i feel like thats for heavy lifters? Like don't you need to be "going hard at the gym" to require all that extra protein? I usually would only stay an hour max. Any advice would be great as I've been doing well sticking to MFP goals, but they unfortunately don't really help you learn how to gain muscle while your still losing weight..i know the number on the scale is only a number but it was my original goal weight and id like to see it!
I started my journey on MFP months ago and have since lost around 45 lbs, with 19 to go until the goal (maintenance). Up until this point i have been incorporating exercises such as walking, running, and even taking cardio type classes but i haven't started lifting yet in any way which i know is not only great for fat burn but also for keeping muscle while losing massive amounts of weight. My husband said i need to start lifting, but if i do i also need to start drinking protein shakes. I am concerned about that because i still have 19 lbs to lose, and protein shakes usually have a decent amount of calories (i don't want to have a shake as a meal, I'm a chew type of person lol) i still need to eat under my calories to lose those 19 lbs so I'm wondering if i should a) wait until i reach my maintenance to begin lifting and b) do i really need a protein supplement or shake when i'm lifting light weights with high reps?
He went on to explain, and he hasnt been the only one that after working out i need to drink protein...but i feel like thats for heavy lifters? Like don't you need to be "going hard at the gym" to require all that extra protein? I usually would only stay an hour max. Any advice would be great as I've been doing well sticking to MFP goals, but they unfortunately don't really help you learn how to gain muscle while your still losing weight..i know the number on the scale is only a number but it was my original goal weight and id like to see it!
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How much protein are you consuming on an average day now?
Protein shakes generally are "necessary" (and I put that in quotes, as obviously they're not the only option) if one isn't consuming an adequate amount of protein in his/her regular daily diet to meet his/her goals.0 -
Honestly, i try to incorporate protein in every meal but some days i really fail at this. I eat within my calorie goal but that doesn't always mean I'm eating balanced or watching my macros. I haven't really started or paid attention to that yet because I've been losing consistently. BUT, there are days when i eat junk..just junk thats within my calorie goal. 20g i think is what my doctor recommended, but if i hit the 20 g of protein mark (and i think that was per day not per meal?) do i still need to add in a shake after lifting? I do know that at 1200 cals a day i technically should eat back some of my exercise calories so maybe i could use those "extras" for the protein shake if it'll really be beneficial. He made it seem like all of my hard work at the gym would be "useless" without the shake lol0
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20g per day is a woefully low protein goal.
The typical recommendation is to take your weight (in lbs) x 0.6-0.8 to get a range (in grams) of a good daily protein goal for those trying to lose weight and maintain muscle mass.0 -
Agree with the above. Let me add that a crappy diet isn't going to be much better just because you add a protein shake or two. In fact, from the sound of it this would put you over your calories goal. Dial in your diet and focus on getting protein from your regular meals.0
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You don't need protein shakes to lift.0
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Okay thank you!0
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Yeah I did that math and I'm eating severely under in protein. It says something more like 87 grams per day0
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Weights should always be the priority, and done first. Hiit cardio is the only cardio to do, and should only be done twice a week, 20 mins max ea. Research Sprint 8 program.0
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drink lots of milk is an easy add, and a can of tuna too is high protein. yes add as much as you can and your muscles will grow and fat will melt away.0
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kristirobinson1 wrote: »Honestly, i try to incorporate protein in every meal but some days i really fail at this. I eat within my calorie goal but that doesn't always mean I'm eating balanced or watching my macros. I haven't really started or paid attention to that yet because I've been losing consistently. BUT, there are days when i eat junk..just junk thats within my calorie goal. 20g i think is what my doctor recommended, but if i hit the 20 g of protein mark (and i think that was per day not per meal?) do i still need to add in a shake after lifting? I do know that at 1200 cals a day i technically should eat back some of my exercise calories so maybe i could use those "extras" for the protein shake if it'll really be beneficial. He made it seem like all of my hard work at the gym would be "useless" without the shake lol
Is there a reason your doctor recommended you only eat 20g protein per day? Or did he mean per meal?0 -
Do you have kidney disease or another illness which necessitates low protein intake?0
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I'm a petite older gal who does some strength training, yoga, and cardio, and I try to get in the 80ish range (but don't always make it). Yesterday, I did pretty well and ate over 100g. I have my base calories set to 1000 and my fitbit sync adds in activity calories which I eat back, so I'm eating around 1500 a day. By the way, if you begin exercising, eat back some of the calories MFP gives you, as that will support your activity and develop some muscle. You might find that you have the extra calories to fit in more protein. My recommendation on a low calorie limit is to get the protein from food, not a shake, otherwise, you'll have to be giving up food and maybe going hungry just to fit the shake into your daily intake.
I eat eggs, yogurt, lean chicken and fish, and an occasional steak. If you're a vegetarian, you can also eat beans, or add chick peas to a salad. You can check out my diary, which is open, about some of my food choices. Skip looking at Thursday, as I went out to dinner (however, still got 60 grams in before dinner!) and didn't track, but most days, I'm at least eating over 50g. In fact, it would be hard for me to eat less than 20g.
It might be helpful to open your diary so folks can offer some suggestions.0 -
What do you call high calorie for protein? I drink optimum nutrition whey isolate in some almond milk and it's just 150 calories (120 for the whey isolate, 30 for the almond milk ... It can be made with just water). I typically grab that and a boiled egg or a yogurt cup as I'm heading out the door to go to class. I actually think a lot of whey isolates are around that 100-130 calories mark??? So that's a suggestion if it fits your calories goals
Now, as for do you "need" it? I can't answer that. Totally out of my realm there haha. I'm in the same boat as you though. I just learned on here that my 60 grams of protein is not actually enough for my fitness goals, as I'm looking to start lifting in order to burn fat and build some muscle as well, and that I should be consuming something like 100 grams at least0 -
Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.0
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sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Any evidence for broccoli having more protein for meat? Also, would be curious why there is any concern whatsoever regarding the fat content of dairy.0 -
This is a very blanket statement. Usually, the best way to figure out your unique protein goal is to multiply your body weight by .6-.8. I usually get around 100g per day; sometimes more, sometimes less.sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Also, why stay away from dairy? Can you provide sources for this statement, please? And I also want to know why fat is bad.
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sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
A cup of broccoli has 3 grams of protein, while 4 ounces of chicken has 29 grams. You'd have to eat 9 and a half cups of broccoli to get to 29 grams of protein.0 -
Hmm...possible eating challenge?sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
A cup of broccoli has 3 grams of protein, while 4 ounces of chicken has 29 grams. You'd have to eat 9 and a half cups of broccoli to get to 29 grams of protein.
LOL0 -
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^^What he said.
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sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
A cup of broccoli has 3 grams of protein, while 4 ounces of chicken has 29 grams. You'd have to eat 9 and a half cups of broccoli to get to 29 grams of protein.
Since my goal is 106g of protein, that would be nearly 23 cups of broccoli. I would not want to be in the room with myself after that! :laugh:
OP, protein shakes aren't needed to reach a higher target for lifting, however, it does sound like you need to increase what you are currently taking in. I do use a protein powder, typically daily in a smoothy that helps me reach protein, fibre, and iron intake. It can be done without though. I do it because I'm too lazy to get out of bed early and cook before work. As already said, focusing on proteins (I also focus on fats and fibre) will help keep everything else in line. Don't fear fats, they are needed for nutritional absorption and appropriate functioning of the body.
I do find that lifting makes me really hungry, and I would probably eat one of the dogs if I had to try to stick to 1200 cals. The good news is that you should be able to eat more and still lose the rest of the weight you want to lose. Finally, lifting is not necessary. Try it, see if you enjoy it, but if you don't, do not feel as if you have to keep doing it. Find something that you do enjoy. I also love kickboxing. Having an activity you really enjoy makes it easier to stick to.0 -
sunnybeaches105 wrote: »sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Any evidence for broccoli having more protein for meat? Also, would be curious why there is any concern whatsoever regarding the fat content of dairy.
It's a classic false logic talking point I've seen thrown out there now by several vegans. One of them tried to defend it in one thread and the narrative was so twisted that it was comical. The reality is that 4 ounces (114g) of boneless, skinless chicken breast has 35g of protein. So does 43 ounces (1,225g) of steamed broccoli. 4 ounces of broccoli contains 3g of protein, so it's an extremely disingenuous comparison. Nobody in their right mind is going to eat nearly 4 pounds of broccoli for lunch to get 35g of protein. With my protein goal being 191g/day, I'd have to eat 236 ounces (14.75 pounds) of broccoli per day to hit that goal.0 -
cerise_noir wrote: »
Hmm...possible eating challenge?sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
A cup of broccoli has 3 grams of protein, while 4 ounces of chicken has 29 grams. You'd have to eat 9 and a half cups of broccoli to get to 29 grams of protein.
LOL
You can get lots of protein for the calories from broccoli.
Hard to eat that much broccoli, though, and it's not complete protein.0 -
sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Sure, for most women that are already at a healthy weight and don't have a history of eating too much, maybe 50-60g of protein is plenty. But that's not the case of most people on MFP.
And meat and dairy are delicious and filling. Gotta love vegans
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sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Everything I bolded above is wrong.
The 50-60 grams of protein is only a bare minimum for an "average" sized woman who is sedentary and not losing weight. An active individual or a dieter wanting to retain muscle mass during weight loss would need a lot more.
Veggies not only have less protein than meat but the protein they do have is "incomplete," meaning they don't have a complete profile of the essential amino acids your body needs. Vegans/vegetarians need to eat a variety of plant based proteins in order to fill the gaps (the aminos missing from one plant can be found in another).
There is no reason to abstain from dairy (outside of allergies or an ethical objection). Dairy (especially milk) is an excellent source of protein and fats. Fats should not be feared. In fact, your body needs enough fat to be healthy (brain health, hormone production, vitamin absorption and more). Fat doesn't make you fat. Eating more than you burn makes you fat.
Your body needs protein.0 -
A good way to figure protein needs is .8 - 1.0g of protein per kg of body weight. Go with the higher number if you are lifting weight.0
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lemurcat12 wrote: »
.8 is the minimum, that's why I recommended she go with 1.0. Please never use pounds, always use kg. Using pounds to determine protein needs give you way more protein than you need.0 -
sunnybeaches105 wrote: »sndarling9 wrote: »Added protein is not necessary. Women only need about 50-60g of protein a day, and that can easily be attained. Veggies, like broccoli actually have more protein than meat so if you are worried about protein than pack in the veggies. Please stay away from dairy as it also comes with a lot of fat, so do most meats. I myself am a vegan and have already lost ten pounds in two months. So yeah, don't worry about protein.
Any evidence for broccoli having more protein for meat? Also, would be curious why there is any concern whatsoever regarding the fat content of dairy.
It's a classic false logic talking point I've seen thrown out there now by several vegans. One of them tried to defend it in one thread and the narrative was so twisted that it was comical. The reality is that 4 ounces (114g) of boneless, skinless chicken breast has 35g of protein. So does 43 ounces (1,225g) of steamed broccoli. 4 ounces of broccoli contains 3g of protein, so it's an extremely disingenuous comparison. Nobody in their right mind is going to eat nearly 4 pounds of broccoli for lunch to get 35g of protein. With my protein goal being 191g/day, I'd have to eat 236 ounces (14.75 pounds) of broccoli per day to hit that goal.
Seems the poster never did back up the statement. I'm not surprised because it was false, but I was hoping for a link to one of those great woo woo websites . . .
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lemurcat12 wrote: »
.8 is the minimum, that's why I recommended she go with 1.0. Please never use pounds, always use kg. Using pounds to determine protein needs give you way more protein than you need.
Not if you're lifting or attempting to maintain muscle during a deficit.0
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