Safe protein intake ?

leslieirving1970
leslieirving1970 Posts: 41 Member
in Food and Nutrition
Im 42 year old female, 5.2 and currently 182lb. Im aiming for 140lbs, as I want to have a decent muscle build. I aim to eat 100 to 140 gm of protein, on my gym days ( 4- 5 days per week) But I have heard that might not be a great idea, as excess protein can be stored as fat, which is the last thing I want to do! Iam I doing the right thing, or should I lower my protein intake?

Replies

  • KS_4691
    KS_4691 Posts: 228 Member
    Excess protein, just like excess carbohydrates or excess fat, can be stored as fat. The bottom line here is that excess CALORIES can and will be stored as fat.
  • leslieirving1970
    leslieirving1970 Posts: 41 Member
    Excess protein, just like excess carbohydrates or excess fat, can be stored as fat. The bottom line here is that excess CALORIES can and will be stored as fat.

    Many thanks for replying but what would you consider as excess ? Do you mean as long as im within my calorie goal, im doing good ? :smile:
  • wmagoo27
    wmagoo27 Posts: 201 Member
    If you eat it and don't use it, it will add fat to you. That being said, the most common recomendation for protein is 1 gram of protein per pound of lean body mass. It looks like you are in the right neighborhood, so adjust your macros and keep your calories at or below maintenance and you should be fine.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    It's not the fact that it is protein.

    1g protein = 4kcal, the same as carbohydrates. It's the excess calories that would equal weight gain, whether it's fat, carbs, protein or alcohol.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    It's not the fact that it is protein.

    1g protein = 4kcal, the same as carbohydrates. It's the excess calories that would equal weight gain, whether it's fat, carbs, protein or alcohol.

    ^^This. That said protein is the LEAST likely nutrient to be stored as fat.
  • leslieirving1970
    leslieirving1970 Posts: 41 Member
    Many Thanks, folks!
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    Excess protein, just like excess carbohydrates or excess fat, can be stored as fat. The bottom line here is that excess CALORIES can and will be stored as fat.

    Many thanks for replying but what would you consider as excess ? Do you mean as long as im within my calorie goal, im doing good ? :smile:

    As long as a person is under or at his or her calorie goal, going slightly under or over arbitrarily set macronutrient goals is meaningless.

    What's more, most people have no problem getting enough carbohydrates and fat in their diets, but often struggle to get adequate protein, particularly if they are working out hard.

    The latest review of protein research shows that people who engage in serious resistance training and challenging endurance work should consume about 1.7 grams per kg of body weight.

    Given your current weight and goal weight, the 100 to 140 range is right on target. At 182 lbs., that would be 140 grams and at 140 lbs., that would be 108 grams.

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