Protein help! 1 gram/lb seems impossible!

MariaChele85

it's called whey.

Agree^^^
its not that hard. Greek yogurt has tons of protien too!

n0ob

Don't forget to count the protein in your dark leafy greens like spinach, kale, collard greens and even brocoli. I had thought the gram/pound was for serious body builders, not the average person. What's your end goal?

Yeah, typically the # is more important to muscular individuals trying to lose body fat and preserve LBM (which fits my description). Those on a surplus do not need as much protein, as your body doesn't need to use protein or muscle tissue for energy here. Also, strength training in a deficit in general can cause protein requirements to go up.

Government regulations and recommendations are for sedentary individuals to not lose LBM.

I'm being general here as there are lots of studies with different goals/methods that just complicate things all to heck.

FredDoyle

So everywhere I look, it says that people should be aiming to eat 1 gram of protein for every pound of their body weight.

It is actually one gram of protein per one kilogram of body weight which equals out to be about 0.4 grams per pound. So, if you weigh 150 pounds, then your protein grams should be around 60 grams per day. So, you are on target.

As a general rule, between 10 percent and 15 percent of your total calories should come from protein according to the Weight Management Center at the University of Pittsburgh Medical Center

This agrees closely with the Health Canada site for required daily amounts which are .8g/kg

bee_elle

Man these are some of the least helpful answers ever!! I do think the answers regarding lean body mass are correct. I'm also a vegetarian who eats fish and seafood occasionally. I am approx 126 lbs and try to eat between 80 and 100 grams of protein daily.

So you don't think a link to an RDA chart for Health Canada is helpful? ok.

I actually meant because everyone is just telling her to eat meat when she clearly states she is a vegetarian.

bombedpop

It is not necessary to hit high protein levels to lose weight, you can just follow simple cal in/out. If you only are trying to lose a few pounds, don't expect it to come off overnight. If you are working out hard/lifting weights/trying to recomp your body, you probably want to hit higher protein levels.

Feel free to look at my diary, I don't eat meat, just fish and hit a large protein load. To do it you really have to change your conception of the 3-4 oz portion size for fish - I'll eat 7-8oz of fish for a meal. Also, greek yogurt, eggs, and if I am eating carb/veg for dinner, I'll up my protein supplement. I personally hate protein powders and use Twinlab collagen/whey blend which is taken by the tablespoon and not mixed with water. It's simple and does not cause me stomach disruption like whey powders do.

For reference, i'm 5'9", 132lbs, 16% body fat. I aim for 106-my body weight in protein daily for the most part and don't pay much attention to grams of carb as long as I hit the protein marks.

FredDoyle

Man these are some of the least helpful answers ever!! I do think the answers regarding lean body mass are correct. I'm also a vegetarian who eats fish and seafood occasionally. I am approx 126 lbs and try to eat between 80 and 100 grams of protein daily.

So you don't think a link to an RDA chart for Health Canada is helpful? ok.

I actually meant because everyone is just telling her to eat meat when she clearly states she is a vegetarian.

...and I'm telling her her requirements are less than she thinks and giving her link to an authority.

n0ob

DanaDark

Protein intake will depend largely on your caloric goals (surplus, deficit, or maintenance) as well as your training goals (exercise).

The Department of Agriculture and the Department of Health and Human Services of the United States suggests 15% of calories ingested be from protein sources for the Average American.

Keep in mind the "Average American" is not exercising or practicing caloric deficits. So, it is easier for someone that doesn't exercise and is not restricting calories to achieve their protein needs at a lower percentage of their diet.

General consensus is that someone trying to lose weight will still need the same amount of protein as before, but have fewer calories. Keeping the base number the same while reducing calories will mean that the overall percentage of protein in the diet would go up. So, it'd be GREATER than 15% for anyone in a deficit.

From there, those that exercise need more protein to ensure they get the materials needed for bodily repairs and muscle growth. Even if the muscles are not growing, they still need repairs from exercises. Even jogging will damage more cells than simply laying on the couch, thus requiring more protein.

So, a person should get 25% to 30% of their calories from protein while in a deficit and exercising.

As for the 1g per pound, it is usually suggested as 1g per pound of lean body mass, which for most, lines up almost exactly with the 25-30% ratio.

SleepySin

Unless you're a very active and leaning towards bodybuilding/competition, 1g/lb isn't necessary. An average person (works out regularly but not to the extent of a bodybuilder or competing athlete), needs 0.6g/1lb and 0.8g/lb for heavier physical activity.

I'm vegan, following a 40-30-30 diet breakdown and tend to hit anywhere from 60-80g daily (I fluctuate between 115-117lbs) without really trying. On gym nights, I'll just supplement with a protein shake right after working out or eat a protein-rich dinner.

SleepySin

Vegetarians that insist that you can get plenty of protein without meat annoy the !@#$ out of me. You are obviously not one of them which is why you made that post. The simple fact is that beans, tofu, quinoa, etc. are not good sources of protein unless you're a vegetarian. You know how many beans you would need to eat to match the protein in one piece of chicken? Neither do I, but I know it's alot. Protein shakes are really the only way for vegetarians to get anywhere close to their bodyweight in grams without going over your cals.

I'm vegan and do get plenty of protein... hahaha.. does this annoy you too?

I personally don't go to beans as my primary protein source but here's tempeh vs chicken:

http://skipthepie.org/legumes-and-legume-products/tempeh/compared-to/chicken-meatless/#nut

I'm sure you can pull up other comparisons but you were vague on the bean type.

commotionstrange

You simply don't need to, to be healthy.
Here are the suggested amounts for macronutrients from Health Canada:

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_macronutr_tbl-eng.php

Your range is about .8 grams/kg/day (kilogram)

Some people want more because they are trying to build lots of muscle. Hence the suggestion I hear on here is .8-1 gram per pound of lean body mass, not total weight.

Thanks! This seems to make more sense to me. I was wondering if someone mixed up the metric. I'm trying to build lean muscle and be fit, but not pack it on, and I'm not on an intensive lifting program (I mainly do ballet).

I appreciate the link.

bcattoes

Honestly 1g/lb isn't bad.. I am about 135lbs and today I've had about 189g of protein without issue

How do you know it was without issue? How can tell whether this much protein is slowly damaging your kidneys?

commotionstrange

Man these are some of the least helpful answers ever!! I do think the answers regarding lean body mass are correct. I'm also a vegetarian who eats fish and seafood occasionally. I am approx 126 lbs and try to eat between 80 and 100 grams of protein daily.

So you don't think a link to an RDA chart for Health Canada is helpful? ok.

I actually meant because everyone is just telling her to eat meat when she clearly states she is a vegetarian.

I actually agree with this poster! I think that telling a vegetarian to eat meat, is the same as me posting that you shouldn't be religious, or that you shouldn't have children. Totally out of line. Other's moral choices are not yours to comment on. So thanks for pointing this out!

That being said, the poster who originally took offence, wasn't doing this and did post a really helpful link. I appreciate all of the sincere help that's been offered to me by many of the responders!

I think I'll try to eat grams/kg. If I decide to encorporate more significant strength training into my regime, I may look at grams/LEAN body mass (once I figure out what mine is of course).

THANKS!

commotionstrange

Vegetarians that insist that you can get plenty of protein without meat annoy the !@#$ out of me. You are obviously not one of them which is why you made that post. The simple fact is that beans, tofu, quinoa, etc. are not good sources of protein unless you're a vegetarian. You know how many beans you would need to eat to match the protein in one piece of chicken? Neither do I, but I know it's alot. Protein shakes are really the only way for vegetarians to get anywhere close to their bodyweight in grams without going over your cals.

I'm vegan and do get plenty of protein... hahaha.. does this annoy you too?

I personally don't go to beans as my primary protein source but here's tempeh vs chicken:

http://skipthepie.org/legumes-and-legume-products/tempeh/compared-to/chicken-meatless/#nut

I'm sure you can pull up other comparisons but you were vague on the bean type.

Hehe, awesome

Melo1966

Chocolate Whey for me.
I love shrimp as a snack.

I do a vegetarian day about once a week and still get to around 100g.
I could never to it as vegan though.

bcattoes

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

marathon_mama

per pound of LEAN body mass not body weight

n0ob

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

Edamame also comes with more fat (but added fiber). Calorie for calorie, chicken still has more protein...

Still, I'm eating 600 cals of edamame right now.

commotionstrange

it's called whey.

Agree^^^
its not that hard. Greek yogurt has tons of protien too!

Seriously? 'it's called whey'?

That's pretty unhelpful and antogonistic, particilarly since I said I drink vegan protein powders (same protein count as whey but better for you) OR I eat greek yogurt for breakfast. Maybe you should read the post before you suggest the two specific foods I said I already eat every day for breakfast in an antagonistic way.

Just my two cents. Have a lovely day out there people! Lets keep it friendly and supportive

cwolfman13

To the OP...you don't necessarily have to, to be healthy. Protein is an important macro, especially for building lean muscle. I would look at it more from a macro stand point (what % of your diet is protein, fat, carbs...they're all imortant to overall health) and see what works for you. For me, 50% carbs, 25% healthy fats, and 25% protein is working just fine. Now, if I really wanted to get into bulking up and body building, I'd likely need more protein...but I'm finding that this ratio works for me both in terms of losing weight and getting lean (replacing fat with muscle). I also try keep my carb intake as complex as I possibly can...i.e. fruits, vegetables, whole grains. I try to make my proteins as lean as possible and get my fats from things like nuts, olive oil, avacado, etc. I have high cholesterol, so I'm limiting my saturated fats and have for the most part eliminated trans fats save for trace amounts in cooked meat.

In RE to sources for a vegetarian, legumes, more fish (if you're not adverse to that), tofu, high protein/high fiber breakfast cereals like Kashi Go Lean Crunch, etc.

Yukongil

people have already spoken on what you realistically need for protein, as for sources to get it; seafood is probably your best bet since you will eat that. Shellfish are incredibly packed with protein for their calorie amounts, as are most fish. A little pouch of light tuna is 17g and only 70 calories, plus all the good fats (just don't go overboard in a short amount of time if you are worried about mercury and whatnot). Light hard cheeses, like swiss, string and the like are also pretty protein dense for their calories.

So for example, a nice spinach salad with steamed shrimp, shaved swiss, with roasted beans and a greek yogurt dressing will pack in the protein and nutrients without a lot of calories.

bcattoes

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

Edamame also comes with more fat (but added fiber). Calorie for calorie, chicken still has more protein...

Still, I'm eating 600 cals of edamame right now.

Yes, the other nutrients are different. But that wasn't the topic of the post to which I replied. I was merely trying to give the poster a reason not to have "the !@#$" annoyed out of him/her. :flowerforyou:

angelique_redhead

Just a FYI if you happen to read the entire thread a lot of folks are suggesting seafood. That's not true vegetarianism. "If it had a mother and father and eyes it's not vegetarian." That's piscitarian I believe but I'm not clear on the spelling. If she's vegan that removes a lot of "vegetarian" options too like milk and eggs.

Zangpakto

Honestly 1g/lb isn't bad.. I am about 135lbs and today I've had about 189g of protein without issue

How do you know it was without issue? How can tell whether this much protein is slowly damaging your kidneys?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

120weeks

I didn't read all the responses but you asked for non-vegetarian advice givers too. I suggest chia seeds, edamame, flatout wraps, dark green vegetables, greek yogurt. It all adds up quickly. I use the MFP app several times a day to make sure I am still on target but I try to pre-log as much as possible.

Also, you can tell yourself that you want to incorporate 25 grams of protein per meal (for example) and create meals that you enjoy and can eat often by logging it as a "meal". You mentioned eggs. Great way to get protein in and there are many things you can do with egg whites!

bcattoes

Honestly 1g/lb isn't bad.. I am about 135lbs and today I've had about 189g of protein without issue

How do you know it was without issue? How can tell whether this much protein is slowly damaging your kidneys?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

None of that answers the question. I didn't "cite" anything and never suggested that it was causing you issues. I simply asked how you knew it wasn't. It would be a good idea for anyone eating that much protein to be monitored by a doctor (as athletes are).

mmapags

Honestly 1g/lb isn't bad.. I am about 135lbs and today I've had about 189g of protein without issue

How do you know it was without issue? How can tell whether this much protein is slowly damaging your kidneys?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

None of that answers the question. I didn't "cite" anything and never suggested that it was causing you issues. I simply asked how you knew it wasn't. It would be a good idea for anyone eating that much protein to be monitored by a doctor (as athletes are).

There is no evidence that a person eating that much protein to be concerned about it or be monitored by a doctor that I've ever seen. If you have any, by all means post it. However, you have been asked this before. Multiple times. And you have yet to put up any scientific data indicating this is a concern yet you seen to jump in on any high protein thread with what appears to be baseless fear mongering. Please put up or........ you know the rest.

bcattoes

Honestly 1g/lb isn't bad.. I am about 135lbs and today I've had about 189g of protein without issue

How do you know it was without issue? How can tell whether this much protein is slowly damaging your kidneys?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

None of that answers the question. I didn't "cite" anything and never suggested that it was causing you issues. I simply asked how you knew it wasn't. It would be a good idea for anyone eating that much protein to be monitored by a doctor (as athletes are).

There is no evidence that a person eating that much protein to be concerned about it or be monitored by a doctor that I've ever seen. If you have any, by all means post it. However, you have been asked this before. Multiple times. And you have yet to put up any scientific data indicating this is a concern yet you seen to jump in on any high protein thread with what appears to be baseless fear mongering. Please put up or........ you know the rest.

Eating more protein than your body can use causes extra work for your kidneys. Extra work for any organ can lead to problems. Don't monitor if you don't want. Intuition is probably the best method here. Why bother with silly medical tests?

mmapags

Eating more protein than your body can use causes extra work for your kidneys. Extra work for any organ can lead to problems. Don't monitor if you don't want. Intuition is probably the best method here. Why bother with silly medical tests?

So, in other words just your opinion with nothing to back it up? Thanks for playing.

If you come up with any data that indicates this has ever been a probelm that has been documented with atheletes, who as you say are closely monitored, feel free to share. If this was an issue, someone would have studied it by now and there would be some documentation.

To suggest there are health probelms associated with this level of protein intake without proof is fear mongering. Plain and simple.

tynishabeezfit

chia seeds, cacao nibs, goji berries. mmm