How much protein do I really need?
Replies
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I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Chicken breast. The other suggestions of egg whites, fish, etc. are also great. If you're struggling to hit the numbers though you want something with as a high a concentration of protein per calorie as possible and chicken breast and egg whites will achieve this. That's why they are go tos in the lifting community.
As for amount, the general advice is 0.8 grams per pound of body weight or 1 gram per pound of lean body mass (some use 1gram per pound of goal weight). These are general recommendations and are based on studies using multiple individuals, there is quite a bit of individual variance shown in those studies, and you should see if more is helpful as you lean out.1 -
I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Well its more like 1g per lb of lean body mass (not weight, unless you are really lean). So you would more than likely shoot for .6-.8g per lb of weight. But, meats, nuts/legumes, quinoa, lentils, setian, soy, fish, etc..
That makes a little more sense and might be achievable. What is setian? (I tried looking it up and all I could find was followers of Set.)
Spelling error. It's Seitan.1 -
I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Well its more like 1g per lb of lean body mass (not weight, unless you are really lean). So you would more than likely shoot for .6-.8g per lb of weight. But, meats, nuts/legumes, quinoa, lentils, setian, soy, fish, etc..
That makes a little more sense and might be achievable. What is setian? (I tried looking it up and all I could find was followers of Set.)
Spelling error. It's Seitan.
Ah! Thank you! That's really helpful. Actually, everyone who's replied to my question has been helpful. I'll be looking for some of those things that I'm not already eating and trying to eat more of what I've already been eating.1 -
KetoneKaren wrote: »I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Egg whites, seafood, meat are highest. Legumes, especially soy. Quinoa, soba noodles. Nuts. Tomatoes. Spinach, leafy greens.
gram for gram egg yolks are better
100 gram of yolk has 16 grams of protein
100 gram of egg white has 11 grams
eat the whole egg.4 -
KetoneKaren wrote: »I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Egg whites, seafood, meat are highest. Legumes, especially soy. Quinoa, soba noodles. Nuts. Tomatoes. Spinach, leafy greens.
gram for gram egg yolks are better
100 gram of yolk has 16 grams of protein
100 gram of egg white has 11 grams
eat the whole egg.
100 gram of yolk has 322 calories,
100 gram of egg white has 52.6 -
stevencloser wrote: »KetoneKaren wrote: »I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Egg whites, seafood, meat are highest. Legumes, especially soy. Quinoa, soba noodles. Nuts. Tomatoes. Spinach, leafy greens.
gram for gram egg yolks are better
100 gram of yolk has 16 grams of protein
100 gram of egg white has 11 grams
eat the whole egg.
100 gram of yolk has 322 calories,
100 gram of egg white has 52.
true that...that's why I said eat the whole egg...0 -
Egg whites have a much higher protein to calories ratio than whole eggs. That's not to say that yolk doesn't contain healthy fats and protein, but when your goal is hitting your protein macro egg whites are a great tool to pull out of the toolbox. I tend to drop in some whole eggs to get the benefit of the yolk, but a cup of egg whites plus 3-5 whole eggs provides plenty of that benefit and is a great protein bomb.
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KetoneKaren wrote: »I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Egg whites, seafood, meat are highest. Legumes, especially soy. Quinoa, soba noodles. Nuts. Tomatoes. Spinach, leafy greens.
gram for gram egg yolks are better
100 gram of yolk has 16 grams of protein
100 gram of egg white has 11 grams
eat the whole egg.
Yep I knew that don't know WHAT I was thinking. I did just figure this out about a month ago - obviously needed a reminder. Thanks! I do what @sunnybeaches105 does, add extra eggwhites to a couple of whole eggs so I can keep my calories in line and still get extra protein.
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KetoneKaren wrote: »KetoneKaren wrote: »I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
Egg whites, seafood, meat are highest. Legumes, especially soy. Quinoa, soba noodles. Nuts. Tomatoes. Spinach, leafy greens.
gram for gram egg yolks are better
100 gram of yolk has 16 grams of protein
100 gram of egg white has 11 grams
eat the whole egg.
Yep I knew that don't know WHAT I was thinking. I did just figure this out about a month ago - obviously needed a reminder. Thanks! I do what @sunnybeaches105 does, add extra eggwhites to a couple of whole eggs so I can keep my calories in line and still get extra protein.
I've done that too...0 -
According to the Dietary Guidelines for Americans which is based on the preponderance of current scientific and medical knowledge, released by the USDA and Health and Human Services a female between 19 - 50 would need a RDA of 46 grams.2
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According to the Dietary Guidelines for Americans which is based on the preponderance of current scientific and medical knowledge, released by the USDA and Health and Human Services a female between 19 - 50 would need a RDA of 46 grams.
did you read the thread where that was address over and over again with new studies etc?1 -
MFP is on a roll today1
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sunnybeaches105 wrote: »MFP is on a roll today
Given the low protein numbers I'd say plenty of rolls.
Edit: by that I mean bread, of course.2 -
sunnybeaches105 wrote: »MFP is on a roll today
Given the low protein numbers I'd say plenty of rolls.
Edit: by that I mean bread, of course.
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sunnybeaches105 wrote: »MFP is on a roll today
http://community.myfitnesspal.com/en/discussion/comment/37031321#Comment_37031321
you would love this then if you think this is getting bad...0 -
sunnybeaches105 wrote: »MFP is on a roll today
http://community.myfitnesspal.com/en/discussion/comment/37031321#Comment_37031321
you would love this then if you think this is getting bad...
Protein is a tame topic and people are still harping on RDA. It's fun to read this thread and then go read the obesity tax and food regulation threads. The science gets lost in all of these.2 -
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@hmltwin my diary is open, I get about 100 grams a day, and I don't have shakes. I use protein powder to make pancakes and bread, which taste a lot better to me, and don't need to be sweet.I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
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lithezebra wrote: »
@hmltwin my diary is open, I get about 100 grams a day, and I don't have shakes. I use protein powder to make pancakes and bread, which taste a lot better to me, and don't need to be sweet.I stopped into this thread to try and get an answer to the question in the title. I'm not a vegetarian - I eat and enjoy meat, but it's a struggle for me to get over the minimum 46 grams each day. If I shot for 1g per pound... that would be 3x that amount. How on earth would I do that, without drink protein shakes (which I do not like)?
mine is open too...I typically get about 120 grams (based on 0.8 grams per lb) I use protein powder in the summer in my smoothies only...no extra powders or bars or shakes...
I eat a lot of chicken, seafood, fish and cheese etc.1 -
@lithezebra and @SezxyStef - Thanks for the peek at your food diaries. The more ideas I have, the happier I'll be.1
This discussion has been closed.
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