Protein, Protein, Protein -enough Protein

Moby_Dick

It's like an epidemic. Of course, we need protein, it's essential for our health, it's used to build muscles, hair, and nails. I think the typical American diet contains enough protein. We eat meat, fish, and eggs with every meal.

I am not a bodybuilder, neither am I an active athlete. I am just a fat woman trying to lose weight.

People's comments on the protein intake here are humorous. "Good day, enough protein." Really?

If I decide to have a meatless day and eat veggies only -like we did when I was a child, then it's not a good day?

Weight loss comes from counting calories, so I will lose weight when I eat 1200 calories of vegetable stew, won't I?

Years ago a study showed that we all lose weight faster if we don't combine carbs with protein. So instead of the protein epidemic, people ate protein alone for one meal, then carbs and fiber for the next meal, the results were similar to the Atkins diet and all the other diets that are copycats like Paleo and Southbeach.

Isn't too much protein unhealthy and can even be harmful to our body? (Liver and Kidney)

dewd2

I guess the question is what do you want to lose? Do you mind losing muscle as well as fat? If you want to be healthy while you lose, protein is important. So is working out (lifting something and some cardio).

Not everyone gets all the protein they need. I often supplement my diet with a whey shake. I am also training for long distance races as well as lifting. I am not trying to lose but the same concept applies. BTW - I'm targeting about 100 grams a day. I do not eat meat, fish, and eggs at every meal.

Also, one study does not make it a fact. It has to be replicated with the same results. However, I'd be interested in the study you mentioned. Can you provide a link?

JeromeBarry1

There's a million or so people who've commented on the community pages here. Which of them are you hoping will see your soliloquy?

Moby_Dick

JeromeBarry1 wrote: »

There's a million or so people who've commented on the community pages here. Which of them are you hoping will see your soliloquy?

A Nutritionist of course, or any other expert here on the board. A doctor, a biochemist who specializes in the effect of nutrition on long-term health. Someone who knows more than we do.

There are people out there who eat cotton balls and guess what, they lose weight. That doesn't make it right, neither is it healthy.

Are experts here at MFP or do we all just follow blindly guidelines without asking questions?

Moby_Dick

dewd2 wrote: »

I guess the question is what do you want to lose? Do you mind losing muscle as well as fat? If you want to be healthy while you lose, protein is important. So is working out (lifting something and some cardio).

Not everyone gets all the protein they need. I often supplement my diet with a whey shake. I am also training for long distance races as well as lifting. I am not trying to lose but the same concept applies. BTW - I'm targeting about 100 grams a day. I do not eat meat, fish, and eggs at every meal.

Also, one study does not make it a fact. It has to be replicated with the same results. However, I'd be interested in the study you mentioned. Can you provide a link?

There are numerous studies out there. Search it, and you will find them yourself. To be honest, there are more than I could list here. The proprotein studies are often paid studies and ads from companies who try to sell their products or their diets. We all have the research at our fingertips.

I want to lose weight and gain health. I am not interested in building muscles; that's why the protein intake is an issue.

I think protein is very important if you train for a marathon or like you, for long distant races, but I don't have to eat the same way if I "just" want to lose weight.

Am not sure if I am allowed to post links here or if I will get flagged. I will send you some in a message tomorrow.

dewd2

Post links. You mentioned the study, please provide the link. I am not going to search to prove what you said. Thank you.

seska422

Moby_Dick wrote: »

Are experts here at MFP or do we all just follow blindly guidelines without asking questions?

This is a community forum for a fitness company, not a medical publication house.

As for guidelines, they didn't pop up out of thin air. There have been numerous medical studies over the years by many government and non-government scientists. As with all science, nothing is set in stone. New evidence leads scientists in new directions.

Protein amounts recommended by the US government are supposed to be enough protein to cover 98% of everyone. However, some are suggesting that some people benefit from more protein. How much more? That's the big question.

I'll repost what I usually answer for the protein question:

The RDA for adequate protein for most adults is 0.8 grams per kilogram of ideal weight. That's about 46 grams of protein per day for non-pregnant, non-lactating women and 56 grams for men.

Dietary Reference Intakes: Macronutrients

The recommendation I've seen for optimal protein (especially if body building or losing weight) is 1 gram of protein per pound of lean body mass or 0.8 grams per pound of your ideal weight (middle of normal BMI).

Personally, I aim for about 70 grams per day which falls between adequate and optimal but works for me.

dewd2

BTW- I'm not saying you are wrong. I'm here to learn as well.

cityruss

Can I have your protein then?

cerise_noir

Moby_Dick wrote: »

I want to lose weight and gain health. I am not interested in building muscles; that's why the protein intake is an issue.

Protein isn't just for muscle gain... to gain muscle, one must eat more calories than they need to maintain weight and do a progressive heavy lifting program.

I eat protien and am losing weight. Why? To preserve and minimise my muscles/lean mass. I want to look good when I am at goal, not just a smaller flabbier version of what I used to be. I do both cardio and weights, but am in a deficit, so my main goal is fat loss. Also, protein is very satiating. Protein is also very important for cell repair, bone health, skin and hair health, organ health and for the central nervous system.

Nony_Mouse

I never eat meat and yet still get plenty of protein (looking back at this week, 125-140g on 1600-1800 cals). There are plenty of non-meat, and non-animal, sources of protein (though, I did eat 6 eggs today, they were delicious). I make it a priority because I want to preserve lean body mass when I'm in a deficit (and at maintenance for that matter). It's not just about building muscle (which as others have said, you generally need to be eating at a surplus to do anyway), it's about holding on to what you already have. Personally, I really don't want to be skinny fat. Ick. Plus all the other bodily functions that Cerise lists above that protein is needed for.

Yes, weight loss comes down to calories in vs calories out. But macro- and micro-nutrients shouldn't be ignored for good health. If you care about more than just weight loss you may want to do some more reading on this (as many of us have, contrary to your suggestion that we are all just blindly following guidelines).

trigden1991

When dieting protein is more important than when trying to build muscle. When you are in a calorie deficit you don't just lose fat, you also lose lean body mass (muscle is included in this). Losing muscle is NOT a good thing so intaking sufficient protein (0.8g/lb) is a good plan to avoid catabolism.

StealthHealth

My take is...

Protein to maintain health in the average, normal BW individual is one thing. If you are attempting to lose weight, add in a bit extra to counter the muscle loss when in caloric restriction. If you're middle aged or above add in a bit more, studies show increased protein gives better long term health markers in old age. If you're doing any type of exercise add in a bit more to ensure adequate to repair the lean body mass damage (and a bit more if that exercise is strength based).

GottaBurnEmAll

I'm a vegetarian.

I ate a lot of protein while I was losing weight because I was concerned about my lean mass when I was done losing weight.

I wanted to preserve muscle so it didn't adversely affect my metabolic rate at my goal weight when I was done dieting. That is why protein is important, especially for dieters. Dieters need a higher protein intake than average people.

If you're not concerned about that, do your own thing and face the consequences. There are plenty of studies on the effects of metabolic adaptation and the effects of dieting on metabolism. Most of those people in those studies dieted without exercise and adequate protein intake. See the results for yourself.

samhennings

cerise_noir wrote: »

Moby_Dick wrote: »

I want to lose weight and gain health. I am not interested in building muscles; that's why the protein intake is an issue.

Protein isn't just for muscle gain... to gain muscle, one must eat more calories than they need to maintain weight and do a progressive heavy lifting program.

I eat protien and am losing weight. Why? To preserve and minimise my muscles/lean mass. I want to look good when I am at goal, not just a smaller flabbier version of what I used to be. I do both cardio and weights, but am in a deficit, so my main goal is fat loss. Also, protein is very satiating. Protein is also very important for cell repair, bone health, skin and hair health, organ health and for the central nervous system.

trigden1991 wrote: »

When dieting protein is more important than when trying to build muscle. When you are in a calorie deficit you don't just lose fat, you also lose lean body mass (muscle is included in this). Losing muscle is NOT a good thing so intaking sufficient protein (0.8g/lb) is a good plan to avoid catabolism.

BOTH OF THESE!

Its not necessarily about gaining muscle, rather "not losing" muscle.

Something I didnt realise/pay heed to when I was losing weight.

I went with a straight CICO approach paying no mind to macros, dropped the lbs I wanted, and when I had finished was the very definition of "skinnyfat" and wasnt happy with myself at all.

I am a stocky build, and at that point realised I had lost a lot of muscle and it wasnt a good look for me. I actually felt weak, as well as fat/podgy.

That was nearly 2 years ago. I spent the first year getting back to ground zero muscle wise. And now the second actually bulking up a bit, something I am very happy with - but that is my preference and obviously may not be yours.

Point being, had I known about taking in enough protein, I would likely have been a hell of a lot happier with myself 2 years ago upon reaching my goal, and would be a lot further along the road to my new goals now than I am today.

psuLemon

Protein is one of the largest studied things in the diet industry. If you are dieting, it's even more important than if you are in weight maintenance or gaining weight. Objectively, most people want fat loss... not just weight loss. Decrease in body fat % is what makes a big impact on reductions in clothing size and how you look. If you maintain your muscle, not only do you maintain your metabolic functions (which means you burn more calories which makes maintenance easier), it also means you will accelerate the time to hit your ideal look. Heck, I can't tell you how many times people come into the gaining weight section because they aggressively cut calories, lost a lot of muscle, they are underweight and still have issues with their thighs, stomach or other areas. Now they have to spend another year to fix their poor weight loss results.Lets also take into consideration a stronger body is more resistant and less prone to injury.


But i digress, below are some good studies and information on protein for those who are interested.

http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549

http://community.myfitnesspal.com/en/discussion/10334013/protein-intake-for-highly-trained-natural-weight-lifters-during-caloric-deficit/p1

comptonelizabeth

When I started logging here (I'm trying to gain weight) I realised I wasn't eating anything like enough protein.
Now I'm eating more protein I can't say I've noticed much difference in the way of strength or muscle gain (I know that protein alone won't achieve that) but,as a nice side effect I'm sleeping better,have more energy and my skin is better. Just saying

psuLemon

comptonelizabeth wrote: »

When I started logging here (I'm trying to gain weight) I realised I wasn't eating anything like enough protein.
Now I'm eating more protein I can't say I've noticed much difference in the way of strength or muscle gain (I know that protein alone won't achieve that) but,as a nice side effect I'm sleeping better,have more energy and my skin is better. Just saying

Well protein provides the fuel for the car, but lifting is the vehicle. Soo....

GottaBurnEmAll

Another thing about protein!

I'm a woman of "a certain age". Studies are showing that protein should be higher for older folks because sarcopenia is nasty.

If you're older and dieting? Bad idea not taking in extra protein.

crzycatlady1

Moby_Dick wrote: »

It's like an epidemic. Of course, we need protein, it's essential for our health, it's used to build muscles, hair, and nails. I think the typical American diet contains enough protein. We eat meat, fish, and eggs with every meal.

I am not a bodybuilder, neither am I an active athlete. I am just a fat woman trying to lose weight.

People's comments on the protein intake here are humorous. "Good day, enough protein." Really?

If I decide to have a meatless day and eat veggies only -like we did when I was a child, then it's not a good day?

Weight loss comes from counting calories, so I will lose weight when I eat 1200 calories of vegetable stew, won't I?

Years ago a study showed that we all lose weight faster if we don't combine carbs with protein. So instead of the protein epidemic, people ate protein alone for one meal, then carbs and fiber for the next meal, the results were similar to the Atkins diet and all the other diets that are copycats like Paleo and Southbeach.

Isn't too much protein unhealthy and can even be harmful to our body? (Liver and Kidney)

I'm several years into maintenance now and I've never paid attention to macros ratios. My protein intake falls where it falls, but when I spot check I seem to hit above what's recommended (not MFP's number, but going by this https://www.nal.usda.gov/fnic/interactiveDRI/ ). Just checked my last 3 'spot check' days and I had 49g, 56g and 63g of protein. Right on target or a little above where I should be.

LivingtheLeanDream

Protein is essential for muscle repair/growth. I know myself if I lack protein intake in any day I have a lack of energy (any exercise seems harder to do) and I feel hungrier.