How much protein do I really need?
Replies
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redraidergirl2009 wrote: »
why does it seem excessive...it's not a lot of protein....when you really stop to think about it 100 grams is not a lot.
1/2cup of cottage cheese has 10grams, spirulina has 57grams for 1cup (mixed in a smoothie), eggs have 6 grams each, greek yogurt 8 grams per 100g...
That above gets you to 81 and that's not a lot of food...mainly sides.0 -
I'm 5' 4" with 99 pounds of lean mass, I do about 5 hard workouts a week (2 strength/2 strenuous cardio/1 long cardio) and I aim for 100 grams of protein a day, give or take 10 grams, but usually give. I'd rather get more protein than I need than compromise my recovery. I'm not body building, or eating at a deficit - I like getting stronger, and I like it when I heal fast.
Your hair doesn't have to be falling out to know that you need more protein. If you have nagging injuries, fatigue, soreness that lasts longer than a couple of days, try eating more, especially more protein.0 -
redraidergirl2009 wrote: »
why does it seem excessive...it's not a lot of protein....when you really stop to think about it 100 grams is not a lot.
1/2cup of cottage cheese has 10grams, spirulina has 57grams for 1cup (mixed in a smoothie), eggs have 6 grams each, greek yogurt 8 grams per 100g...
That above gets you to 81 and that's not a lot of food...mainly sides.
It's just alot for her goals, that's all I'm saying. It's a waste if she, or anyone tries to reach a certain protein (or whatever nutrient goal) unnecessarily since you're just gonna pee/poop out the excess. Alittle bit fine, but nearly double of what she needs...what's the point? It's wasting food lol0 -
Why do you think excess protein will be peed/pooped out? Excess calories from protein are no different than excess calories from other sources. What's not needed for tissue building/repair will be burned for energy, or stored as fat if total calorie intake is in excess of calorie needs.0
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I am 5'5" as well and currently at 143 (in small deficit to lose another 8 lbs). I exercise 5-6x a week, at least 4x is lifting. I aim for at least 100g on training days and no less than 80g on my one rest day. It really seems to help with muscle soreness.0
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redraidergirl2009 wrote: »redraidergirl2009 wrote: »
why does it seem excessive...it's not a lot of protein....when you really stop to think about it 100 grams is not a lot.
1/2cup of cottage cheese has 10grams, spirulina has 57grams for 1cup (mixed in a smoothie), eggs have 6 grams each, greek yogurt 8 grams per 100g...
That above gets you to 81 and that's not a lot of food...mainly sides.
It's just alot for her goals, that's all I'm saying. It's a waste if she, or anyone tries to reach a certain protein (or whatever nutrient goal) unnecessarily since you're just gonna pee/poop out the excess. Alittle bit fine, but nearly double of what she needs...what's the point? It's wasting food lol
you are missing the point...50g is "good enough" it's the minimum recommended period...why go for the minimum?
If I only ate 50g of protein a day then I would be starved all the time...it helps keep me feeling fuller longer due to the fact it takes longer to digest. It aids in muscle repair and maintenance of muscle and helps keep our nails and hair strong...
I wonder if this conversation would be happening if a vegetarian was in here saying the same as the omnivores????2 -
redraidergirl2009 wrote: »redraidergirl2009 wrote: »
why does it seem excessive...it's not a lot of protein....when you really stop to think about it 100 grams is not a lot.
1/2cup of cottage cheese has 10grams, spirulina has 57grams for 1cup (mixed in a smoothie), eggs have 6 grams each, greek yogurt 8 grams per 100g...
That above gets you to 81 and that's not a lot of food...mainly sides.
It's just alot for her goals, that's all I'm saying. It's a waste if she, or anyone tries to reach a certain protein (or whatever nutrient goal) unnecessarily since you're just gonna pee/poop out the excess. Alittle bit fine, but nearly double of what she needs...what's the point? It's wasting food lol
you are missing the point...50g is "good enough" it's the minimum recommended period...why go for the minimum?
If I only ate 50g of protein a day then I would be starved all the time...it helps keep me feeling fuller longer due to the fact it takes longer to digest. It aids in muscle repair and maintenance of muscle and helps keep our nails and hair strong...
I wonder if this conversation would be happening if a vegetarian was in here saying the same as the omnivores????
Yes it probably would be happening if s vegetarian was here saying the same thing. Why wouldn't it?0 -
redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting. Even a moderately active person could have recovery issues with hitting just the bare minimum.1 -
cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the RDA?
Dietary Reference Intakes: Macronutrients0 -
cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
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cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.0 -
cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
If she just doesn't want to get sick, sure...I guess it depends on whether the OP wants to have an optimal range or just the bare minimum...I'm almost never about doing the bare minimum in anything...that's for people who don't give a *kitten*.
And when people recommend the .8 grams per Lb of body weight it is generally because they are looking at this kind of research (for which there is just tons)....not minimum standards for just not becoming ill.2 -
cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
actually what the OP asked was...
"How many grams of protein should I have daily if I'm moderately active? I run/bike 4 times a week and lift at least 3 times a week too. I'm not looking to put on muscle, just maintain."
so the minimums do not apply and she should have more than 50grams2 -
cwolfman13 wrote: »cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
If she just doesn't want to get sick, sure...I guess it depends on whether the OP wants to have an optimal range or just the bare minimum...I'm almost never about doing the bare minimum in anything...that's for people who don't give a *kitten*.
And when people recommend the .8 grams per Lb of body weight it is generally because they are looking at this kind of research....not minimum standards for not becoming ill.
Where are you getting that it's the bare minimum? It's not the bare minimum according to the WHO or world governments. It's enough protein to maintain the status quo. The blog you sited and several other websites have spread around that the AI was the minimum but it isn't according to the peer-reviewed research such as was sited earlier from the WHO.0 -
I directly quoted the thread title.cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
actually what the OP asked was...
"How many grams of protein should I have daily if I'm moderately active? I run/bike 4 times a week and lift at least 3 times a week too. I'm not looking to put on muscle, just maintain."
so the minimums do not apply and she should have more than 50grams
I'm not saying to stick to the AI. Personally, I eat about 70 grams. I think 100 grams is fine if that's an amount that you are comfortable eating. However, if you are trying to reach 120 grams and having to resort to protein supplements or struggling to meet your protein goal, don't feel like you have to eat that much.0 -
A lot of people need more than 0.8 grams of protein per kg of lean mass. Here's a paper that recommends 25-30 grams of protein with each meal, for older people, to mitigate muscle wasting associated with aging.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2760315/1 -
"Keep from getting sick?" Lol she'd probably have to have a terrible diet overall or just plain not eating enough calories to "get sick".0
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cwolfman13 wrote: »cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
If she just doesn't want to get sick, sure...I guess it depends on whether the OP wants to have an optimal range or just the bare minimum...I'm almost never about doing the bare minimum in anything...that's for people who don't give a *kitten*.
And when people recommend the .8 grams per Lb of body weight it is generally because they are looking at this kind of research....not minimum standards for not becoming ill.
Where are you getting that it's the bare minimum? It's not the bare minimum according to the WHO or world governments. It's enough protein to maintain the status quo. The blog you sited and several other websites have spread around that the AI was the minimum but it isn't according to the peer-reviewed research such as was sited earlier from the WHO.
Did you read the Harvard link...and there are literally thousands just like it and a ton of research on the matter. In many cases, RDA's are minimums, not maximums...do more research...there is plenty of peer reviewed research on the matter...like you basically trip over it if you're into nutrition research in any way.
And by the by, the idea that you're not going to get adequate nutrition with a high protein goal is bull crap...your diet is what you make it...a lot of my protein comes from vegetarian sources. I do eat a lot of fish and chicken and a little beef...but I also eat 6 servings of vegetables per day and a couple servings of fruit as well as a lot of oats, legumes, lentils, and other whole grains and starches...your diet is what you make it. I know plenty of people who aren't shooting for optimal protein targets who have crap nutrition.1 -
cwolfman13 wrote: »cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
If she just doesn't want to get sick, sure...I guess it depends on whether the OP wants to have an optimal range or just the bare minimum...I'm almost never about doing the bare minimum in anything...that's for people who don't give a *kitten*.
And when people recommend the .8 grams per Lb of body weight it is generally because they are looking at this kind of research....not minimum standards for not becoming ill.
Where are you getting that it's the bare minimum? It's not the bare minimum according to the WHO or world governments. It's enough protein to maintain the status quo. The blog you sited and several other websites have spread around that the AI was the minimum but it isn't according to the peer-reviewed research such as was sited earlier from the WHO.
RDA by definition is "the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group."
http://www.ncbi.nlm.nih.gov/books/NBK45182/
to me Sufficient is the minimum.
per this study
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
"The developing controversy about Dietary Guidelines for protein stems from current perceptions that protein intakes above minimum requirements have no benefit and may pose long-term health risks. These beliefs are largely based on assumptions and extrapolations with little foundation in nutrition science. Diets with increased protein have now been shown to improve adult health with benefits for treatment or prevention of obesity, osteoporosis, type 2 diabetes, Metabolic Syndrome, heart disease, and sarcopenia [1-4]. This editorial argues that we need Dietary Guidelines that recognize these benefits and emphasize the right amounts of protein at specific meals."2 -
redraidergirl2009 wrote: »"Keep from getting sick?" Lol she'd probably have to have a terrible diet overall or just plain not eating enough calories to "get sick".
you think?
I know people who don't get in enough protein and they are not what I would call healthy but they eat RDA based on what MFP gives them.
Nails peel, hair breaks, lack of muscle tone, hungry a lot...and the list goes on...these are the people who later in life will be in poor health...which can be seen now in our aging population.3 -
redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
lol no
"Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes" meta by Wilson in 2006.
http://www.jissn.com/content/3/1/7
More on protein intake (from 2015):
http://www.nrcresearchpress.com/doi/pdfplus/10.1139/apnm-2015-0549
If you take the subject seriously then it may be worth reading these studies.0 -
MakePeasNotWar wrote: »According to the most recent World Health Organization technical report on worldwide protein requirements (report series 935), 0.83g/kg bodyweight/day is sufficient for 97.5% of healthy adult males and females. It's based on a meta-analysis of hundreds of studies from several countries, not on the average sedentary first world citizen. Given that the governments most likely to need to change their agricultural or food aid policies based on WHO minimums are in developing countries, whose populations tend to be lean and moderately to very active, it would be unthinkably irresponsible of them to recommend an intake that would cause failure to thrive in a lean active person on a maintenance level calorie intake.
They estimated basal protein requirements at 0.3g/kg/day, average total requirement at .66g/kg/day, and the 97.5th percentile at .83. This would put OP at about 49g per day.
This may or may not be enough to gain lean mass (kidney patients on low protein diets have been shown to be able to build lean mass at 0.8g/kg/day), and it may not be enough during weight loss or extreme activity (as in athletes or those with very physically demanding jobs), but there is no reason to believe it would be insufficient for a moderately active adult at maintenance calorie intake level who is not trying to gain muscle.
Minimal for health has nothing to do with muscle gain/improving body composition. The confusion between minimal for health versus optimal is an endless source of entertainment . . . or massive frustration if you're not completely cynical2 -
redraidergirl2009 wrote: »
Definitely not excessive.0 -
cwolfman13 wrote: »cwolfman13 wrote: »cwolfman13 wrote: »redraidergirl2009 wrote: »redraidergirl2009 wrote: »
Opps.. missed that.
Being active, she will required more than the average person. And .8-1g per lb of lean body mass, may not be a bad target.
I'm pretty sure it's per kg, not pound. If she targets eating too much protein she's likely going to overlook other nutrients like a lot of people do on this site. You just pee out the extra. She's tiny at 130. I don't think she needs 100-130g just to maintain.
Yes...that is the RDA minimum for a sedentary person. .8 grams per Lb ends up being very close to 1 gram per Lb of LBM for most people which is optimal for someone who is active and particularly someone who is lifting. .8g per kg is insanely low for an active/very active person and would be ridiculous for someone who is lifting.
Where does it say "minimum" or "sedentary" in the link I posted?
It can be highly beneficial to expand your research....
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just a little excerpt...The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level. That range fits nicely into the recommendation from the current Dietary Guidelines for Americans that we get 10% to 35% of daily calories from protein.
So, it doesn't say "minimum" or "sedentary" but does say "RDAs and AIs may both be used as goals for individual intake."
The OP asked "How much protein do I really need?" and I think that the answer is "0.8 g per kg" according to the research. Some more is better and twice the AI would be fine but not needed.
If she just doesn't want to get sick, sure...I guess it depends on whether the OP wants to have an optimal range or just the bare minimum...I'm almost never about doing the bare minimum in anything...that's for people who don't give a *kitten*.
And when people recommend the .8 grams per Lb of body weight it is generally because they are looking at this kind of research....not minimum standards for not becoming ill.
Where are you getting that it's the bare minimum? It's not the bare minimum according to the WHO or world governments. It's enough protein to maintain the status quo. The blog you sited and several other websites have spread around that the AI was the minimum but it isn't according to the peer-reviewed research such as was sited earlier from the WHO.
RDA by definition is "the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group."
http://www.ncbi.nlm.nih.gov/books/NBK45182/
to me Sufficient is the minimum.
per this study
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
"The developing controversy about Dietary Guidelines for protein stems from current perceptions that protein intakes above minimum requirements have no benefit and may pose long-term health risks. These beliefs are largely based on assumptions and extrapolations with little foundation in nutrition science. Diets with increased protein have now been shown to improve adult health with benefits for treatment or prevention of obesity, osteoporosis, type 2 diabetes, Metabolic Syndrome, heart disease, and sarcopenia [1-4]. This editorial argues that we need Dietary Guidelines that recognize these benefits and emphasize the right amounts of protein at specific meals."
^ solid and useful advice0 -
I've seen what sarcopenia looks like, in human anatomy lab. I don't want to have a biceps that looks like a thin strip of bacon surrounded by fat, even if that's normal human aging with "sufficient" protein.3
-
lithezebra wrote: »I've seen what sarcopenia looks like, in human anatomy lab. I don't want to have a biceps that looks like a thin strip of bacon surrounded by fat, even if that's normal human aging with "sufficient" protein.
Agreed...my mom is a home care worker for the elderly...it's devastating to say the least...it has encouraged her to do resistance training and get more protein.0 -
MakePeasNotWar wrote: »According to the most recent World Health Organization technical report on worldwide protein requirements (report series 935), 0.83g/kg bodyweight/day is sufficient for 97.5% of healthy adult males and females. It's based on a meta-analysis of hundreds of studies from several countries, not on the average sedentary first world citizen. Given that the governments most likely to need to change their agricultural or food aid policies based on WHO minimums are in developing countries, whose populations tend to be lean and moderately to very active, it would be unthinkably irresponsible of them to recommend an intake that would cause failure to thrive in a lean active person on a maintenance level calorie intake.
They estimated basal protein requirements at 0.3g/kg/day, average total requirement at .66g/kg/day, and the 97.5th percentile at .83. This would put OP at about 49g per day.
This may or may not be enough to gain lean mass (kidney patients on low protein diets have been shown to be able to build lean mass at 0.8g/kg/day), and it may not be enough during weight loss or extreme activity (as in athletes or those with very physically demanding jobs), but there is no reason to believe it would be insufficient for a moderately active adult at maintenance calorie intake level who is not trying to gain muscle.
When I tell my employees that the work they are doing is sufficient or adequate, that's not an exactly glowing review...they are meeting the minimum standards to not get written up or fired which is "sufficient" for most of them because they really don't give a *kitten*...
I wouldn't say the majority of people in developing countries look particularly great...but sure, the RDA is probably enough to get by I suppose...that's all those recommendations are for...to get by...i.e. bare minimum.0 -
When I lost weight years ago, I'd estimate that I was probably doing my macros at about 85c/5p/10f. I wasn't getting nearly enough protein or fat. I grew up when low fat was the way to go if you wanted to lose weight.
I'd guess that many people don't even reach the AI for protein, let alone eat more.
I'm doing the default MFP macros of 50c/20p/30f and it's working well for me. Even if someone does the 1200 calorie minimum, that would put them at 60 grams of protein which is 130% the AI. MFP bumped their default up from 15% because of the emerging evidence that more protein was better while in a deficit.
If the AI isn't enough (and, personally, I aim for higher than that) then what is the threshold for the bare minimum of protein that should be eaten for "good enough" consumption? 130% the AI? Twice the AI? Three times the AI?0 -
redraidergirl2009 wrote: »redraidergirl2009 wrote: »
why does it seem excessive...it's not a lot of protein....when you really stop to think about it 100 grams is not a lot.
1/2cup of cottage cheese has 10grams, spirulina has 57grams for 1cup (mixed in a smoothie), eggs have 6 grams each, greek yogurt 8 grams per 100g...
That above gets you to 81 and that's not a lot of food...mainly sides.
It's just alot for her goals, that's all I'm saying. It's a waste if she, or anyone tries to reach a certain protein (or whatever nutrient goal) unnecessarily since you're just gonna pee/poop out the excess. Alittle bit fine, but nearly double of what she needs...what's the point? It's wasting food lol
Wasting food? Excessive? Based on what criteria. Also we dont pee and poop it out. Excessive protein is converted to glucose through glucenogenesis.
On top of that increased protein supports muscle growth and maintenance, increses satiety and supports metabolic functions. There are downsides to too little but no downsides to too much. Why hit the min when there are more optimal levels to support training?1 -
When I lost weight years ago, I'd estimate that I was probably doing my macros at about 85c/5p/10f. I wasn't getting nearly enough protein or fat. I grew up when low fat was the way to go if you wanted to lose weight.
I'd guess that many people don't even reach the AI for protein, let alone eat more.
I'm doing the default MFP macros of 50c/20p/30f and it's working well for me. Even if someone does the 1200 calorie minimum, that would put them at 60 grams of protein which is 130% the AI. MFP bumped their default up from 15% because of the emerging evidence that more protein was better while in a deficit.
If the AI isn't enough (and, personally, I aim for higher than that) then what is the threshold for the bare minimum of protein that should be eaten? 130% the AI? Twice the AI? Three times the AI?
I don't look at protein targets for weight loss...I look at protein targets for performance and recovery...I'd say it's irrelevant to actual weight loss...you could eat twinkies all day and lose weight.
Personally if I get 0.6 - 0.8 grams per Lb of body weight, that's where I have the best recovery and best performance...usually on the higher end...about 140ish grams for me.
For me, 0.6 is pretty much the minimum before I start experiencing recovery issues from my training...it isn't optimal but sometimes I don't get it all in. Below that and recovery becomes and issue which inherently impacts my fitness gains and injuries can become nagging issues.
Also, despite popular belief, protein isn't for putting on mass...someone wanting to put on mass would keep protein at a relative constant (at a higher intake) and up the carbs...for actually putting on mass, carbs are king along with a calorie surplus...protein is actually one of the least important parts of that equation. The protein just helps your muscles to recover quicker so you can go train again. I'm in no way trying to put on mass and I eat a pretty high protein diet...putting on mass would be counterproductive to my goals as I am a semi competitive cyclist...like I'm not going to podium or anything, but I like to get out there and compete with my class...getting optimal protein helps me to recover when I go do a race pace ride and then have to go do it again the next day...or I lift and then I need to go do hill repeats the next day, etc...it doesn't have anything to do with wanting to put on mass.1
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