Wait... do I need more protein because I strength train?

Verity1111

I am still in the weight loss phase... I just used this website and I'm worried now. http://www.webefit.com/Calculators/Calc_protein.html I do not naturally eat much protein at all! If I were to just eat what I normally like I probably would rarely hit 50g on a 1200-1500 calories diet or even higher calories. I have been trying to get more comfortable with 80grams or more per day and then I figured I'd up it to 100 then 120, doing so by upping it more every week or two. Is this a bad idea? Am I going to damage my body or lose a ton of muscle this way? Today I did a bit over 1 hr and 15 minutes of cardio, leg press, chest press, leg curls and used a torso rotation machine. I also am going to probably do some squats with my kettlebell later. This is typical on a gym day and otherwise, I try to walk a minimum of 10,000 steps (often 10,000-15,000) although I do sometimes have low step days of like 6000. Help? I have the weight loss part down well, but I really have no idea how macros work when it comes to eating, grams, etc. and I keep hearing different suggestions... I just got comfortable with this idea of starting at 80g for a while then moving up and now I'm scared it will do a lot of damage. Also, I am 180lbs and 5'4". I have lost 45lbs and I have 53 left till I reach my goal (unless I end up re-evaluating it and making it a bit higher, which is possible). This calculator really made me sigh though because it says a minimum of 144g if I am strength training and I can do it but I will be miserable because I will basically get no "treats" at all as I am on low calories still. I don't want to be miserable unless it's 100% necessary. Thanks for any help!

P.S. I'm a vegetarian. Yes, I eat eggs, but I don't have any and I can't buy any for a few more days, FYI.

Azdak

As always, there is research and there is real life, ideal and real. Research suggests the ideal level of protein intake for someone in a weight loss program is 1.2-1.6 g per kg of body weight. That is sufficient for any strength training or exercise program as well.

Personally, I have never consistently eaten more than 80% of that total (or more than 20-22% of total calories from protein) and I have lost weight at a rate of 2-3lb per week over several months with no resistance training (other than picking up weights that pampered yuppie spawn leave lying around the weight room), and with zero loss of muscle mass. Most of my clients also do not reach the 1.2g level and have done fine (although they lift--relatively heavy).

So, bottom line: I would look to increase protein to a level where you feel comfortable, but I would not stress out about it or radically skew your diet to reach some artificial number. You will not suffer any immediate negative effects with a lowish protein intake.

Verity1111

Azdak wrote: »

As always, there is research and there is real life, ideal and real. Research suggests the ideal level of protein intake for someone in a weight loss program is 1.2-1.6 g per kg of body weight. That is sufficient for any strength training or exercise program as well.

Personally, I have never consistently eaten more than 80% of that total (or more than 20-22% of total calories from protein) and I have lost weight at a rate of 2-3lb per week over several months with no resistance training (other than picking up weights that pampered yuppie spawn leave lying around the weight room), and with zero loss of muscle mass. Most of my clients also do not reach the 1.2g level and have done fine (although they lift--relatively heavy).

So, bottom line: I would look to increase protein to a level where you feel comfortable, but I would not stress out about it or radically skew your diet to reach some artificial number. You will not suffer any immediate negative effects with a lowish protein intake.

Thank you so much! How do you know you haven't lost muscle mass? Do you get dexascan or something? That comment gave me a huge sigh of relief. lol. Today I am around 1600 calories and 93g of protein... (pre-logged) My weight is 81.6466kg x 1.2 = 97.97592g minimum based on that... so I guess I am close enough that I shouldn't worry anyway? I have my protein set to 20% actually.

Avaleska1028

I recently upped my protein, especially right after strength training and it got me past a plateau - really started losing again. I love Vega protein. I've used the coconut almond with frozen mixed berries, the choc-a-lat with half a frozen banana and peanut butter. And they really seem like treats to me, of course my taste buds might be off from the diet. And sometimes I add Halo Top ice cream - low sugar and high protein and DELICIOUS.

Verity1111

Avaleska1028 wrote: »

I recently upped my protein, especially right after strength training and it got me past a plateau - really started losing again. I love Vega protein. I've used the coconut almond with frozen mixed berries, the choc-a-lat with half a frozen banana and peanut butter. And they really seem like treats to me, of course my taste buds might be off from the diet. And sometimes I add Halo Top ice cream - low sugar and high protein and DELICIOUS.

I like Halo Top but I LOVE Enlightened more. Thanks for the ideas. I hate protein powder so much but I might need to give it a try for the 100th time lol Im still suck in a plateau actually my first this time 180.8 every friggin time -_-

DancingMoosie

You're close enough to your protein goals, don't sweat it. Other foods high in protein: Greek yogurt, cottage cheese, lunch meat, lentils, egg whites, fair life milk, jerky...

Verity1111

DancingMoosie wrote: »

You're close enough to your protein goals, don't sweat it. Other foods high in protein: Greek yogurt, cottage cheese, lunch meat, lentils, egg whites, fair life milk, jerky...

I don't eat meat but all the other ideas are good I've never tried fresh lentils so that's an idea and I was eating a lot of egg whites not sure why I stopped. I'll just go back to having those most mornings and it should help a lot since they're very protein rich. Thank you!

Fataf99

whey isolate 100g 90g protien and 360-400 cals

Verity1111

MacLean12 wrote: »

whey isolate 100g 90g protien and 360-400 cals

Wow that's a lot. I will definitely look into that. Thanks!!

DancingMoosie

You don't need that much protein in one serving, your body won't be able to use it all. That would be about what you would need for the whole day.

Fataf99

Yeah I just read you don't like it lol, well its cheap enough when you break it down. I drink 2x50 a day and practically down it. No its not the greatest tasting stuff around.
I've seen people making berry smooties with it which probably makes it a lot better and something im going to do.

Verity1111

DancingMoosie wrote: »

You don't need that much protein in one serving, your body won't be able to use it all. That would be about what you would need for the whole day.

MacLean12 wrote: »

Yeah I just read you don't like it lol, well its cheap enough when you break it down. I drink 2x50 a day and practically down it. No its not the greatest tasting stuff around.
I've seen people making berry smooties with it which probably makes it a lot better and something im going to do.

True but I could drink a tiny portion and it would help right? because I REALLY hate that stuff. lol. Can I just eat it like on a teaspoon and wash it down with water or does that not work? because it seems way quicker than suffering through a huge shake just to get down a tsp of powder Id rather eat it... lol

Fataf99

You could snort or inject it I guess lol, I was eating 700-800g of beef a day so it works for me as its basically 90% protien.

I dont fill the shaker right up just 300ml round about. Just neck it hah.

Verity1111

MacLean12 wrote: »

You could snort or inject it I guess lol, I was eating 700-800g of beef a day so it works for me as its basically 90% protien.

I dont fill the shaker right up just 300ml round about. Just neck it hah.

I seriously couldnt drink like 4 oz lol its the gritty taste. It never seems to disolve totally. Id much rather eat the powder if I could lmso. Seems like it would take last time. I would take more disgusting but with less suffering time over 10oz of suffering that would likely take me 5 hrs to drink haha. Maybe I can sneak it into food.

Fataf99

If you buy it unflavoured I guess. No idea how it would turn out lol.

DancingMoosie

You don't need protein powder. Eat something else. Do you like Greek yogurt or cottage cheese? How about Quest bars?

LKArgh

You are not a professional body builder. You do not need to change your eating style because of adding strength training in your routine.

Verity1111

DancingMoosie wrote: »

You don't need protein powder. Eat something else. Do you like Greek yogurt or cottage cheese? How about Quest bars?

only cottage cheese and I just started liking it honestly. I hate any protein things bars or supplements in powder form and yogurt is awful lol. but I will maybe just start eating cottage cheese and egg whites daily. I wont get sick of them.

Unknown

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CipherZero

DancingMoosie wrote: »

You don't need that much protein in one serving, your body won't be able to use it all. That would be about what you would need for the whole day.

It's not like protein (and its calories) disappear because they can't be processed all in one go; the entire job of the small intestine is to process food into animo acids and simpler molecules.

beanz744

because u r still eating at a deficit to lose fat, u need to eat enough protein in order to preserve muscle mass, regardless how u intake ur protein. try .6 to .8g per pound of CW for now

HeliumIsNoble

Consuming protein powder in the form of a shake makes practical sense if you are following a menu and workout plan that involves consuming x grams of protein within particular narrow windows, e.g. immediately post-workout in the gym or before. Powder is portable, water is freely available, it's insanely quick to do, and you don't need access to a fully-equipped kitchen to make it. This all adds up to you being able to get back to work before your lunch hour is over, and still have had time to shower.


However, for people who simply want to up their protein consumption each day, who don't have the same time constraints on when to supplement their diet, mixing measured quantities into food during ordinary meal preparation is fine.

I recommend baked beans, yogurt, chunky vegetable soup and mashed potato for this, but your tastes may vary. There's no need to torture yourself trying to find a shake formulation you find palatable if your circumstances allow you to add tablespoonfuls to food.

Verity1111

filbo132 wrote: »

Verity1111 wrote: »

DancingMoosie wrote: »

You're close enough to your protein goals, don't sweat it. Other foods high in protein: Greek yogurt, cottage cheese, lunch meat, lentils, egg whites, fair life milk, jerky...

I don't eat meat but all the other ideas are good I've never tried fresh lentils so that's an idea and I was eating a lot of egg whites not sure why I stopped. I'll just go back to having those most mornings and it should help a lot since they're very protein rich. Thank you!

Egg whites is my favorite, because it's straight up protein, no fats and no carbs. So if you maxed out in both fats and carbs, I highly suggest that you have the egg whites for those moments. Protein powder will also do (get isolates if you don't want any fats and carbs).

I love egg whites so as long as I can figure out some creative ways to use them or some new omelettes I like so it isnt cheddar and jalapeno all day Im sure that will be my main go to lol.

Verity1111

CipherZero wrote: »

DancingMoosie wrote: »

You don't need that much protein in one serving, your body won't be able to use it all. That would be about what you would need for the whole day.

It's not like protein (and its calories) disappear because they can't be processed all in one go; the entire job of the small intestine is to process food into animo acids and simpler molecules.

I just wanted to post the cat again... Also, I agree.

Verity1111

beanz744 wrote: »

because u r still eating at a deficit to lose fat, u need to eat enough protein in order to preserve muscle mass, regardless how u intake ur protein. try .6 to .8g per pound of CW for now

Sounds good. That would be 107-130ish grams somewhere in there! Thanks

Verity1111

HeliumIsNoble wrote: »

Consuming protein powder in the form of a shake makes practical sense if you are following a menu and workout plan that involves consuming x grams of protein within particular narrow windows, e.g. immediately post-workout in the gym or before. Powder is portable, water is freely available, it's insanely quick to do, and you don't need access to a fully-equipped kitchen to make it. This all adds up to you being able to get back to work before your lunch hour is over, and still have had time to shower.


However, for people who simply want to up their protein consumption each day, who don't have the same time constraints on when to supplement their diet, mixing measured quantities into food during ordinary meal preparation is fine.

I recommend baked beans, yogurt, chunky vegetable soup and mashed potato for this, but your tastes may vary. There's no need to torture yourself trying to find a shake formulation you find palatable if your circumstances allow you to add tablespoonfuls to food.

Awesome! Thanks. I dont work. Stay at home mom and full time college student. I am busy but when I eat I eat at home so it should be fine I love vegetable soup, potatoes, and beans so all of that works for me.