Protein and Fiber Question?

future_marathoner

I tend to go over (and by a decent amount) on my fiber and protein.... is that really bad? I keep my calories, fat and carbs below where they should be... I struggle with sodium some days... BUT... I'm consistently over on fiber and protein.

Thoughts?

gp79

MFP has low protein requirements. When you say you are over, what are we talking? Over 1g per lb of body weight? Nothing to worry about other than a little water retention from the sodium spikes.

future_marathoner

Its only over by 30 g or so a day. Its never over 100 grams a day which is much less then 1g per lb. And its usually from white meat boneless chicken so I figured that was healthy enough! Good to know! Thanks!!!!

xraychick77

according to the DRI protein should be be 46 females, 56 males..based on a 2000 calorie diet.. NOT a persons weight.

now, does that mean its bad to go over? no..i am female and vegetarian and routinely get 80 grams a day. now for fiber, you can get too much, as there are soluable and non soluable fiber. the non type doesnt get absorbed, and passed through. it helps in ways..but too much can keep nutrients from being absorbed into the body. which should you be getting around 30 grams of.

wackyfunster

TL;DR: Going over on protein and fiber is totally fine! Protein is awesome when dieting! Fiber is awesome when eating lots of protein! I like exclamation points!!!

Protein requirements here are understated. If weight training, you need to intake 2g/kg lean body mass (which is where the 1g/lb thing comes from) to prevent loss of muscle. The RDA is 0.8g/kg for sedentary (i.e. no exercise at all) adults. A minimum of 1g/kg is recommended for people who do any sort of physical activity. If you are physically active, 1.4-1.6g/kg seems to be the minimum recommended daily amount.

Protein has several added benefits as well. Due to the thermic effect of food, its net caloric value is actually around 3 calories per gram, so if you eat e.g. 150 grams of protein, that is a net 150 calorie deficit (one reason high proteins diets tend to be so effective).

future_marathoner

Thats AWESOME information!!!!! Thank you all so much!