For women gaining muacle! how much protein? 1g p/lb or kg?

stitchvalkyrie
stitchvalkyrie Posts: 51
in Fitness and Exercise
I'm trying to tone up and get some more muscle. I've heard its meant to be at 1-1.5 grams per pound... So if I weighed 58 kg, how many grams of protein should I aim for??

Replies

  • wifeymou1112
    wifeymou1112 Posts: 129 Member
    About 128g per day @ 1g per lb
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Wouldn't that seem a little excessive? Anyway, also apparently I only have one functioning kidney, do you think this would be too much to have? People with kidney issues normally have to stick to a low protein diet. I have raw vegan protein powder all from plants, which contains 19 grams of complete protein per serve. Its apparently easier for the body to dissimilate.
  • stt43
    stt43 Posts: 487
    I don't know much about kidney stuff, so you may want to research that, or better yet ask a professional.
    What I would say is that 1g per pound of bodyweight is more than you need to build muscle. I go for 0.8g per pound of bodyweight, but even that is probably more than is needed.
  • 89nunu
    89nunu Posts: 1,082 Member
    I have 160g a day for my 160 lbs of body weight and it is very easy to reach this number (I'm vegetarian). However, do check with your doctor about the kidney thing....
  • Flex382
    Flex382 Posts: 257
    As long as you are taking in at least .8g per body weight and keep carbs at a decent level you will build muscle. I recommend 128g of protein broken down to at least 5 meals at 25g per meal you will be fine.
  • be_patient
    be_patient Posts: 186 Member
    1 g per pond of LEAN body weight, so excluding the fat.
  • susannamarie
    susannamarie Posts: 2,148 Member
    Check with a medical professional about the one kidney thing -- normal advice will not be a good fit for you.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I would agree that with one kidney you might want to speak to a medical professional before jacking up your protein.
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Thanks for all the replies everyone. I will ask again, but yeah my general practitioner just said to not do high protein diets. But even plant proteins they will say stay away from. So its all wierd. I don't see what would be wrong in taking in my lean body weight in grams, protein is needed by the body to grow, surely one kidney could do it all. Just sucks if they tell me no :(
  • dockholiday8234
    dockholiday8234 Posts: 43 Member
    Even though its good advice to go see your Dr about the kidney thing, you have to understand that generally dr's know jack *kitten* about higher performance nutrition and exercise unless It's their specialty. Is your dr over weight? most are. According to a dr I saw I was over weight, yet I had a 6 pack! I guess too much muscle for him?? The fact that he used the BMI was proof to me that the profession is out dated as far as measuring health.
    Dr's are super conservative due to liability reasons. They don't understand the benefits of heavy lifting. Apparently daily walks is all you need. They are still on the wagon that cholesterol is bad for you, carbs first thing in the morning is good for you. Remember the majority of their clients are old people and the over weight masses with high blood pressure, back pain and the common cold. Not someone like yourself who wants to cut up and put on some muscle.

    Good luck.
  • EricaFaythe
    EricaFaythe Posts: 37 Member
    1 g per pond of LEAN body weight, so excluding the fat.

    FINALLY, SOMEONE WHO KNOWS! (Sorry for shouting, but really.)
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Thanks for that, yeah he's not overweight, bit I see what you mean. I wouldn't know who to see then. The GP said it, and the kidney specialist did, and online it says it as well. Kinda hard to figure out what would be right and what wouldn't be. But really, 0.8g x say 47kg lean body weight is about 90 grams protein off the top of my head. That's not a whole big bunch. Guy at the gym said id wanna bump it up a bit more to build muscle.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    1 gram per lb of body weight is fine. The whole excessive protein is bad for your kidneys is a myth. Between the amount of calories I eat & hitting my macros, most days I'm well over that.
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Well technically I've only got one functioning one. It should be able to do it. After all I've heard that one will fully take over and works just as fine as two. I still believe they are wrong in the case I only have one. Something happened and the bladder-kidney tube blocked, and was blocked for some time before they drained ut, and left it for 3 months and was only working less than 20% which they consider to be a dead kidney... Even though I had blood flow going to it and all, it wasn't working. ....really hope that's a load of crap too and they're both working fine. Haven't gone back to see and its been over a year.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Well technically I've only got one functioning one. It should be able to do it. After all I've heard that one will fully take over and works just as fine as two. I still believe they are wrong in the case I only have one. Something happened and the bladder-kidney tube blocked, and was blocked for some time before they drained ut, and left it for 3 months and was only working less than 20% which they consider to be a dead kidney... Even though I had blood flow going to it and all, it wasn't working. ....really hope that's a load of crap too and they're both working fine. Haven't gone back to see and its been over a year.

    My apologies, I missed that in your other post. If you have a pre-existing condition, I'd talk to your doctor about it and your eating/diet in general. From the research I've done on the topic, I would think you'd be fine but I'm just a trainer, which is far from being a doctor LOL
  • stt43
    stt43 Posts: 487
    Guy at the gym said id wanna bump it up a bit more to build muscle.

    Guys at the gym ALWAYS say that.
  • Hadabetter
    Hadabetter Posts: 942 Member
    Recent studies have shown that 0.8 grams/kg of body weight is adequate, but if you are restricting calories you need to double that to 1.6 g/kg in order to help preserve lean mass. HOWEVER, you have only 1 kidney. I would strongly suggest that you pay for a consultation with a registered dietician (not a nutritionist).
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Ok cool will do that, I'm actually studying nutrition at the moment and from there I can be a registered dietitian or nutritionist... So yeah. Thanks for all the info. Might still do 0.8... That shouldn't be any harm for a few months or so, as long as I drink heaps of water
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    Guy at the gym said id wanna bump it up a bit more to build muscle.

    Guys at the gym ALWAYS say that.

    lol haha good one ;)
  • dockholiday8234
    dockholiday8234 Posts: 43 Member
    90grams of protein per day really isn't that much and would barely call that "high protein". Comparing your diet to other peoples would be better than 90% of them anyway. What I mean is.. Drinking cans of coke, eating pizza, cookies, french fries, KFC, alcohol, beer would be a concerning. Eating a good clean 90g protein per day is bugger all. If you're body cannot accept 90g of clean protein per day.. which realistically is like only 2 big chicken breasts! you have a lot bigger issues.

    A lot of people with kidney disease are diabetics. Most diabetics are diabetics due to being over weight due to ****ty diets and inactive lifestyles. From the sounds of it you have one 100% healthy kidney. Maybe if you told me you wanted to go 350g protein per day I would be a little bit concerned.

    What I would do if I was you and wanted to play it safe would be to get all my blood work done to check kidney function (check gfr and creatine levels). Bump protein in take up to 90g per day for a month. Get your blood work done again. If your blood work is the same all things being equal, you can sleep easy at night.

    Anyway, have a read of the articles below. Update this thread with how you make out!

    http://abcnews.go.com/blogs/health/2012/06/01/high-protein-low-carb-diet-safe-for-kidneys/
    http://www.menshealth.com/mhlists/food_myths/High_Protein_is_Harmful.php
    http://www.precisionnutrition.com/high-protein-safe-for-kidneys
    http://www.biolayne.com/uncategorized/myths-surrounding-high-protein-diet-safety/
    http://www.nytimes.com/2011/05/31/health/31really.html?_r=0
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    I was going to say that you could probably get lab tests soon enough that you know whether it's causing problems or not if you are careful. But you might want to tell your doctor that you are going to have to eat more protein than usual first! If he completely freaks out, you know it's not even good to try for a few days ;)

    I'm sure there's probably some research on which levels become harmful with your condition, but you'd have to know all the specifics of it. Pubmed around and you might get some idea. *** Not a doc, so I might be an idiot about it, too, naturally :) ***
  • stitchvalkyrie
    stitchvalkyrie Posts: 51
    90grams of protein per day really isn't that much and would barely call that "high protein". Comparing your diet to other peoples would be better than 90% of them anyway. What I mean is.. Drinking cans of coke, eating pizza, cookies, french fries, KFC, alcohol, beer would be a concerning. Eating a good clean 90g protein per day is bugger all. If you're body cannot accept 90g of clean protein per day.. which realistically is like only 2 big chicken breasts! you have a lot bigger issues.

    A lot of people with kidney disease are diabetics. Most diabetics are diabetics due to being over weight due to ****ty diets and inactive lifestyles. From the sounds of it you have one 100% healthy kidney. Maybe if you told me you wanted to go 350g protein per day I would be a little bit concerned.

    What I would do if I was you and wanted to play it safe would be to get all my blood work done to check kidney function (check gfr and creatine levels). Bump protein in take up to 90g per day for a month. Get your blood work done again. If your blood work is the same all things being equal, you can sleep easy at night.

    Anyway, have a read of the articles below. Update this thread with how you make out!

    http://abcnews.go.com/blogs/health/2012/06/01/high-protein-low-carb-diet-safe-for-kidneys/
    http://www.menshealth.com/mhlists/food_myths/High_Protein_is_Harmful.php
    http://www.precisionnutrition.com/high-protein-safe-for-kidneys
    http://www.biolayne.com/uncategorized/myths-surrounding-high-protein-diet-safety/
    http://www.nytimes.com/2011/05/31/health/31really.html?_r=0

    Thanks again heaps for that, I might do that :) So then if 90 grams isn't much protein, would you think that would be sufficient intake for females building muscle, or should I aim for 110-120? I don't eat eggs or seafood, avocados im still getting used to, so i'm thinking ill need to have 3 shakes a day (Maxine's BURN, great stuff, 23 grams protein per serve?) and a chicken breast?

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