Protein Confusion
CaddieMay
Posts: 356 Member
I am 48 years old, 131 lbs, 5'5". Started "working out" about a month ago, and I want to know that I am getting enough - but not too much - protein.
About 5 times per week, I walk 30 minutes on treadmill averaging an "8" incline level at 3MPH. Then I work on some of the machines: ab machine at 50 pounds, 3 sets of 25, two different leg machines, and the assisted dip/chin up machine (sets of 8 with a counterbalance of 120lbs).
I have my calories set at 1540/day. Not sure if this is too much/too little. Now I need to know how much protein to get. I hear anywhere between the RDA (which is 47g) to 1 gram per pound of body weight.
I've been on MFP for a few years now, and the calorie counting has always worked for me. But this is the first time I worked out (other than brisk walking) so I am confused.
Can anyone give me a good number to go by? Thanks!
About 5 times per week, I walk 30 minutes on treadmill averaging an "8" incline level at 3MPH. Then I work on some of the machines: ab machine at 50 pounds, 3 sets of 25, two different leg machines, and the assisted dip/chin up machine (sets of 8 with a counterbalance of 120lbs).
I have my calories set at 1540/day. Not sure if this is too much/too little. Now I need to know how much protein to get. I hear anywhere between the RDA (which is 47g) to 1 gram per pound of body weight.
I've been on MFP for a few years now, and the calorie counting has always worked for me. But this is the first time I worked out (other than brisk walking) so I am confused.
Can anyone give me a good number to go by? Thanks!
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Replies
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Like you, I kept finding such a range that it just got me confused. I settled on anywhere over 100 as it was a nice round number. It's well beyond the minimum but not so much I have to struggle to hit it.
Missed it yesterday but am good on average.2 -
I've heard .8 - 1 per lb of Lean Body Mass. That is what I use.1
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RDA is 47g (or .4/kg of body mass)
I do more to focus on lean muscle - .8-1g per lb of lean muscle mass (which can be an estimate unless you have had a body comp assessment done) (bod pod, dexa, inbody)
with your weight - I would estimate 95-100g would work for you - but your diary isn't open, so I can't take a look at what you have it set to right now1 -
I just opened my diary, if that helps anyone. I changed the "goals" this morning so I have less protein.0
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I'd actually say your protein is good as it was. Was there a reason you thought it should be less?0
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twistedingenue wrote: »I'd actually say your protein is good as it was. Was there a reason you thought it should be less?
I had to up to 132g/day, and it was difficult getting to that level without going over my calorie goal. Also, I couldn't "go" for five days, so I figured I had too much protein. I'm not doing any heavy lifting, so I don't think I need all of that protein (I want to get into lifting, but I have to ramp up to it).-1 -
twistedingenue wrote: »I'd actually say your protein is good as it was. Was there a reason you thought it should be less?
I had to up to 132g/day, and it was difficult getting to that level without going over my calorie goal. Also, I couldn't "go" for five days, so I figured I had too much protein. I'm not doing any heavy lifting, so I don't think I need all of that protein (I want to get into lifting, but I have to ramp up to it).
I think you swung too far, personally. Go midway between what it was and what it is now would be my suggestion. And watch your fibre to help go.1 -
Thank you! Yes, I got a little crazy at first. Trial and error, I guess.
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For reference, I'm 5'4 147lbs, and lift fairly heavy 3 times a week. I'm supposed to aim for 110g, though I'm closer to 100g most days. Protein is the only macro I pay any sort of attention to.1
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twistedingenue wrote: »For reference, I'm 5'4 147lbs, and lift fairly heavy 3 times a week. I'm supposed to aim for 110g, though I'm closer to 100g most days. Protein is the only macro I pay any sort of attention to.
That's good to know. As many times as I've used MFP to track calories to lose weight, I never paid much attention to my macros. This time I was to build strength, so I'm paying attention.0 -
What are your goals? Generally, it's 1.5-2.2g/kg (~.6-1g/lb) but it depends on many factors (leanness, activity level, if you are losing/maintaining/gaining, etc..).
If you want to build strength, I'd suggest a structure resistance program. Doing random machines will not ensure progressive overload; the key component to gaining strength and/or muscle. Even if you start out with dumbbells or body weight, a structured routine will ensure you are maximizing results with minimal effort as they will focus on key core lifts.
But depending on what your body goals are... will determine what I'd recommend.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
*If* you use 1g per pound of body weight, that would usually be intended to be per pound of a healthy goal weight, not a current overweight value. This is because our fat mass doesn't require protein to maintain itself; our lean mass does. But, if one has no valid estimate of lean body mass (LBM) or body fat percent (BF%), then it can make sense to use a goal that's been numerically adjusted to apply to a healthy body weight, i.e., it has an assumption about BF% estimated into it.
Some people do encourage the 1g/pound of healthy body weight level.
At the other end of the scale, you have recommendations like USDA's RDA, which are far lower.
I've read quite a bit of research suggesting that more than the RDA can helpful when in a calorie deficit, when undertaking vigorous exercise (especially strength training), and as we age. And extra protein, within calorie goal, is not seen as harmful for a normal, healthy person, as long as getting it doesn't drive out other needed nutrition (like healthy fats or plenty of fruits/veg for micronutrients and fiber).
So, personally, I targeted 0.6-0.8g minimum per pound (not kg) of healthy goal weight, while in calorie deficit. Now that I'm in maintenance (at 5'5" and a weight in the 120s), I strive for a minimum of 100g daily, and usually exceed it (as a vegetarian).1 -
I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories0 -
deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
1 -
deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
well so can I...but I'm looking more at the math - assuming all things are equal, macros = calories, so when someone says they can't increase protein without going over calories, I wonder why0 -
deannalfisher wrote: »deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
well so can I...but I'm looking more at the math - assuming all things are equal, macros = calories, so when someone says they can't increase protein without going over calories, I wonder why
Decreases in carbs and fats... refocusing foods.0 -
deannalfisher wrote: »deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
well so can I...but I'm looking more at the math - assuming all things are equal, macros = calories, so when someone says they can't increase protein without going over calories, I wonder why
Decreases in carbs and fats... refocusing foods.
I know that is the answer (or increase calories...) - but I just surprises me...0 -
deannalfisher wrote: »deannalfisher wrote: »deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
well so can I...but I'm looking more at the math - assuming all things are equal, macros = calories, so when someone says they can't increase protein without going over calories, I wonder why
Decreases in carbs and fats... refocusing foods.
I know that is the answer (or increase calories...) - but I just surprises me...
I figured but just making sure. Interestingly, I actually just stopped carb cycling because I can't deal with the lack of volume on the low carb days (I ate 150-200g+ of protein).0 -
My doctor recommends 85+ grams of protein per day for women. I think if you're above that and staying away from sugar, you're golden. You're going to maintain your muscle mass on that and gain muscle over that.0
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What are your goals? Generally, it's 1.5-2.2g/kg (~.6-1g/lb) but it depends on many factors (leanness, activity level, if you are losing/maintaining/gaining, etc..).
If you want to build strength, I'd suggest a structure resistance program. Doing random machines will not ensure progressive overload; the key component to gaining strength and/or muscle. Even if you start out with dumbbells or body weight, a structured routine will ensure you are maximizing results with minimal effort as they will focus on key core lifts.
But depending on what your body goals are... will determine what I'd recommend.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Wow. Lots of options. Thanks for the link. And thanks to everyone who responded.0 -
annieberical wrote: »My doctor recommends 85+ grams of protein per day for women. I think if you're above that and staying away from sugar, you're golden. You're going to maintain your muscle mass on that and gain muscle over that.
Women come in a wide variety of sizes and activity levels. Yet they'd all gain muscle eating more than 85 grams of protein a day?2 -
janejellyroll wrote: »annieberical wrote: »My doctor recommends 85+ grams of protein per day for women. I think if you're above that and staying away from sugar, you're golden. You're going to maintain your muscle mass on that and gain muscle over that.
Women come in a wide variety of sizes and activity levels. Yet they'd all gain muscle eating more than 85 grams of protein a day?
It should be noted that sugar is very effective for supporting muscle retention and/or growth. Its anticatabolic nature inhibits protein degradation and supports muscle recovery. Its why there is some truth behind timing nutrients around workouts, although its not as important as total intake. Its also why in bulks, where muscle growth is optimized, that carbs are king. So if anything a lower fat diet would be beneficial for muscle growth, as long as it doesnt get cut too low to impede hormone levels.2 -
According to Sports and Exercise Nutrition (the textbook I used for nutrition studies/dietitian program at RIT) take your ideal body weight and convert that to kilograms by dividing by 2.2. Then multiply by .8 (point 8). If you are in the process of building muscle, add 10 grams per day to that total. As for carbohydrates, it is important to eat an adequate amount of carbohydrate. Otherwise protein may be used for energy. Adequate carbohydrate intake is protein sparing, leaving protein for its intended uses including maintaining and building muscle.3
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deannalfisher wrote: »deannalfisher wrote: »deannalfisher wrote: »I don't get how people go over their calories when increasing protein...
calories = (carbs g*4)+(protein g*4)+(fat g*9)
really what is being said (I think) - is that can't find enough protein sources that aren't heavy on carbs/fats without going over those allowances and therefore going over calories
Some of us can devour food like it's our job. I can easily eat 12-20oz of many lean meats in a single sitting
well so can I...but I'm looking more at the math - assuming all things are equal, macros = calories, so when someone says they can't increase protein without going over calories, I wonder why
Decreases in carbs and fats... refocusing foods.
I know that is the answer (or increase calories...) - but I just surprises me...
I figured but just making sure. Interestingly, I actually just stopped carb cycling because I can't deal with the lack of volume on the low carb days (I ate 150-200g+ of protein).
I carb-cycling(ish) but even my low day is 230g (high is 305g); 130g protein0 -
I agree with @deannalfisher 's comments.
I think I sometimes focus too much on protein, but one one good thing about logging my foods is I can tell where most of my cals (macros) are coming from. now I try to maintain a 130 Protein intake (Lift 4 days a week, run 2).
I rarely have a problem with Carb sources but find myself supplementing to make my protein goals. When I fall short I don't sweat it, but just being aware of it allows me to plan out my week better (to compensate for overage/underages)
be mindful, you're going to get lots of advice from all ends of the spectrum..be smart..heed the stuff that resonates with you.1 -
I find this to be a good reference chart to fill out macros that I might be missing:
https://us.v-cdn.net/5021879/uploads/editor/fq/lctapfr761p0.png[/img]
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