no pain no gain?

rileysowner

Actually a higher amount of protein has helped me with dealing with DOMS. I was sceptical, but decided to increase on the advice of a friend. Since then even when I have DOMS, and I workout very intensely with weights, it goes away quicker. I find MFP's default for protein is rather low, and while I think the suggestion most give of 1 gram/pound of bodyweight is probably on the high side, I would figure 25-30% of calories from protein is a good amount. It also has the side benefits of helping most people feel full longer.

What you're probably finding is that more training makes you increasingly immune to DOMS, not more protein. More protein does nothing for DOMS in a normal person with a normal diet. And, because protein has the same caloric value as pure sugar (4cal/gm), too much can kill a diet.

Here's what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. --> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How much protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You may hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That's a typical bodybuilder's formula and it's a gross over estimate. Most experts in exercise physiology use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you're a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you're a bodybuilder.

If you're a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There's no way you could possibly need more than that and that's still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don't get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It's the only way you can be sure you're getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.


Good luck and good health!!

♠

That could be it, but seeing at strength training, and training in general is not something that I was or am inexperienced with, I can say that it is likely not simply getting used to it. I have experienced that in the past, and with higher protein I recover faster. I personally shoot for .7 grams per pound of bodyweight.

Also, the article from the CDC has to do with minimum requirements, not necessarily the optimal amount for a person. If I only had that much protein 1) I would be hungry all the time 2) It would not be enough based on my exercise load or intensity.

CindyBretta

The problem is, trainers sometimes forget that they are working for you, and it's not the other way around.

If you hired a person to paint your house, do housework, do your yard work, groom your dog, or most anything else, you would have no trouble telling them that there are certain rules they have to follow if they want to continue to be employed by you.

The same goes for trainers. If they push you harder than you want to be pushed, and you are having more soreness and pain than you find acceptable after a workout, they need to be told that if they want to keep working for you, they need to realize that YOU are the boss, and if they can't follow your rules for what you will and will not accept in a training session, you will find a different trainer that will.