How much protein?

7213Melissa
7213Melissa Posts: 57 Member
edited February 14 in Food and Nutrition
How do you figure out how much protein you need? I lift 3 times a week and shockwave 3 times a week.

Replies

  • stevencloser
    stevencloser Posts: 8,911 Member
    Rule of thumb: between 0.8 * lean body mass in pounds and 1.2 * lean body mass in pounds.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Have a look at IIFYM.com, the calculator has a good range of options depending on your goals then you can tweak your %ages on here to fit.
  • 7213Melissa
    7213Melissa Posts: 57 Member
    Thank you
  • michael300891
    michael300891 Posts: 275 Member
    Personally I would aim for 1.2g/kg body weight. RDA is 0.8g/kg but this is an underestimate for anyone lifting. No real need to go any higher than that unless you are on substantial energy deficits.

    Doctoral Researcher in Exercise Adaptation and Metabolism:

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  • 7213Melissa
    7213Melissa Posts: 57 Member
    Thanks I'll try that amount for a while.
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