Good Article On Protein

arabianhorselover

http://www.berkeleywellness.com/healthy-eating/nutrition/article/do-you-need-more-protein

Jthanmyfitnesspal

That is a great article. Many MFPers advocate eating way more protein than necessary! .8g/kg is less than half the mantra around here, which is 1g/lb (2.2g/kg). Almost all nutritionists says that overeating protein has little effect, and it takes away from eating fats and carbs, which are your best sources of energy.

GottaBurnEmAll

Something protein haters need to keep in mind:

People who are eating at deficit need more than the recommended amounts of protein to protect against muscle loss while dieting.

So yes, eat the amount the protein pushers around here recommend while you're eating at deficit.

That article was clearly written for people maintain a healthy weight.

lemurcat12

I almost never see regular posters here recommending 1 g/lb. I see (and recommend myself) .65-.85 g/lb of a healthy goal weight or .8-1 g per lb of LBM if you are at a deficit. That's not supposed to be the RDA, but about maintaining muscle when losing, which is a particular issue.

Here's a good discussion with sources: https://examine.com/nutrition/how-much-protein-do-i-need-every-day/

mmapags

lemurcat12 wrote: »

I almost never see regular posters here recommending 1 g/lb. I see (and recommend myself) .65-.85 g/lb of a healthy goal weight or .8-1 g per lb of LBM if you are at a deficit. That's not supposed to be the RDA, but about maintaining muscle when losing, which is a particular issue.

Here's a good discussion with sources: https://examine.com/nutrition/how-much-protein-do-i-need-every-day/

Thank you for being the voice of accuracy and reason. The recommendations above particularly apply to those doing weight training.

cwolfman13

lemurcat12 wrote: »

I almost never see regular posters here recommending 1 g/lb. I see (and recommend myself) .65-.85 g/lb of a healthy goal weight or .8-1 g per lb of LBM if you are at a deficit. That's not supposed to be the RDA, but about maintaining muscle when losing, which is a particular issue.

Here's a good discussion with sources: https://examine.com/nutrition/how-much-protein-do-i-need-every-day/

To add to this, someone who is active/very active and training, etc is going to require more than the RDA because their muscles are being torn down and need to be repaired. The RDA is fine for people who are more or less sedentary or do light activity who are eating a maintenance level of calories...it's not so great for people who perform more vigorous activity regularly...particularly when dieting.

stevencloser

Jthanmyfitnesspal wrote: »

That is a great article. Many MFPers advocate eating way more protein than necessary! .8g/kg is less than half the mantra around here, which is 1g/lb (2.2g/kg). Almost all nutritionists says that overeating protein has little effect, and it takes away from eating fats and carbs, which are your best sources of energy.

0.8g/kg is also, as per definition of an RDA, the minimum amount for the majority of people to not become deficient. Enough to not become deficient for the average joe, not optimal for people losing weight or exercising hoping to gain muscle.

cwolfman13

stevencloser wrote: »

Jthanmyfitnesspal wrote: »

That is a great article. Many MFPers advocate eating way more protein than necessary! .8g/kg is less than half the mantra around here, which is 1g/lb (2.2g/kg). Almost all nutritionists says that overeating protein has little effect, and it takes away from eating fats and carbs, which are your best sources of energy.

0.8g/kg is also, as per definition of an RDA, the minimum amount for the majority of people to not become deficient. Enough to not become deficient for the average joe, not optimal for people losing weight or exercising hoping to gain muscle.

Exactly...

http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

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.

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.