protein!!!

sexymewannabe

what percentage of protein should you eat if you run daily? any advice on protein would be appreciated. I think I am not eating enough

Acg67

what percentage of protein should you eat if you run daily? any advice on protein would be appreciated. I think I am not eating enough

Do not use percentages/ratios for macronutrients

Shoot for a MINIMUM of 1g of protein per lb of lean body mass everyday.

IronSmasher

what percentage of protein should you eat if you run daily? any advice on protein would be appreciated. I think I am not eating enough

Do not use percentages/ratios for macronutrients

Shoot for a MINIMUM of 1g of protein per lb of lean body mass everyday.

What percent is that?

sexymewannabe

I was looking at the pie charts on here and some days I am only hit 7% but I have no idea what thats equal to so I am confused, I get constant mouth ulcers and have thinning hair so I am thinking that there is a connection!

psuLemon

what percentage of protein should you eat if you run daily? any advice on protein would be appreciated. I think I am not eating enough

Do not use percentages/ratios for macronutrients

Shoot for a MINIMUM of 1g of protein per lb of lean body mass everyday.

What percent is that?

Lol, guess you didnt read what he wrote but it varies based on body fat %. I am 200 lbs at 12% bf, i need to aim for 176 g of protein which is about 30% of my 2800 calories. But it will be different for you.

nsblue

my doc tells me to make sure i get in 60-80 grams of protein in in a day while in weightloss ...to preserve lean muscle mass

sexymewannabe

I am 162 pounds so does that mean 162 grams protein?

havalinaaa

The above 1g per pound of lean mass is the way I'm doing it. To figure that out you need to know your body fat percentage, there are loads of online measurement calculators that will give you a general idea of your body fat percentage. Multiply your weight by the percentage to get the poundage of your body fat. For example if you weighed 150 and had about 30% body fat, 150 x .3 = 45 you would 45 pounds of fat and 105 pounds of lean mass (150 - 45), you would aim for about 105g of protein a day.

You could then manipulate your macro percentages to reflect that number. It takes a little figuring, but it's worth it. Also, I always view my protein as a minimum, as well as my fat. My carbs fill in the blanks, so to say.

sexymewannabe

oh okay thanks I will give that a try, my scales give a fat percentage so I will have to weigh in to find out my percentage

justle

I am 162 pounds so does that mean 162 grams protein?

yup thats right, i normally aim for at least 158g protein more if i workout more of course lol, i use a protein shake (love!) once or twice a day (if i need it) because somedays i just cant get enough in

Bentley2718

Your body mass, and your lean body mass are not the same, unless you have literally no body fat, which would probably kill you. That said, the World Health Organization has somewhat lower protein recommendations, that are estimates of the proportion of calories from protein, see http://whqlibdoc.who.int/trs/WHO_TRS_935_eng.pdf . There is a table a few chapters in (I forget exactly where) that gives estimates of protein needs based on body mass, age, etc. but all of the estimates for adults are under about 10% of calories. Personally, I have MFP set for 20%, but rarely make that goal.

sexymewannabe

I just tried to rough out meals for tomorrow and I have not got clue how I will manage so much! 200g chicken, 2 eggs, 50g nuts and raisins only hits 90, I normally eat 100g meat at a meal, I am lactose intolerant so not gaining from dairy either!

EuroDriver12

what percentage of protein should you eat if you run daily? any advice on protein would be appreciated. I think I am not eating enough

Do not use percentages/ratios for macronutrients

Shoot for a MINIMUM of 1g of protein per lb of lean body mass everyday.

that is correct! n like he highlighted its MINIMUM to get 1g per lb

IronSmasher

I usually have whey protein on waking, two rashers of bacon, three eggs and three egg whites for breakfast, 100g deli meat, 25g nuts and maybe some cheese for snacks, 220-240g poultry with lunch, 190-240g meat/fish with dinner and some more dairy before bed.

LorinaLynn

I have mine set for 25%, which equals 106g with my 1700 base calories, which is fairly close to my lean body mass. I try to exceed that amount.

dbecker70

FYI

http://soccer.org/parents/nutrition_tips/How_Much_Protein_Do_You_Need.aspx

sexymewannabe

thanks every one :flowerforyou:

sm_4ever17

m sedentary n eat about 50g of protein n still llosing 2 lbs a week so you should eat more

havalinaaa

I will say that when I'm not trying to lose weight I think it makes sense to eat less protein (in the 30-60g range), but while eating at a caloric deficit I think there is some benefit to increased protein - eating more protein and lifting will help you maintain as much muscle mass as possible, meaning your loss will be mostly fat.

recesq

The research I've read says 1 gr protein per 1 lb of LEAN BODY MASS, NOT your TOTAL weight. You'll need a BMI to get an indication. And the 1 gr is MINIMUM for someone NOT running daily.....it's 1.7 gr per lb of lean body mass MINIMUM for someone very active like you.

You may want to stop stressing your body so much and bombarding it with stress-triggered hormones by running every day....that may also help your symptoms.