Protein help! 1 gram/lb seems impossible!

Zangpakto

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).

It does, just read it again... Maybe you missed it and went straight into attack mode because of a persons different views. I
mentioned a few critical points on WHY I don't and how I know. It is all there

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?

Why bother with silly tests? Excuse me? Didn't your post entry 2 posts ago say you should be medically supervised? Which by extension would include tests?

Make up your mind...

Either way, I still stand by what I said, I work harder than your average gym person by far, and my protein requirement is above and beyond normal for that reason hence the difference and how I need to monitor. I mean I saw the new year resolution posts, and the fitness goals most have set, I have no issue doing right now with no effort ... pull-ups? bring em on, pushups? them too, running 5km? That at moment I'm aiming to be under 20m in early jan and by end next year want close to 15-16m... Running a marathon.. umm I'm running almost twice that distance in my one race next year (Essentially finishing a marathon, then turning around and running back to the start)... So done that.. there is only a few here and there I haven't met myself. Mostly the weight ones, but I surf, and only do upper body to assist with that, I cycle, and run, and want to start swimming so can do a full ironman also.

Reasons why I am fine, sure, you can check my earlier post, either way why would I check for something that isn't an issue? I think me drinking so much a week is of more concern to my health than eating so much protein lol!

FredDoyle

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.

Here is some research although it seems nothing is conclusive:

http://jn.nutrition.org/content/130/4/886.full

Interestingly, it was suggested that amino acids are the most important source of gluconeogenesis, and thus amino acid catabolism may have a much greater effect on energy equilibrium than has been thought previously (Jungas et al. 1992, Reeds et al. 1998). In a 50- to 75- y-old Caucasian population, a daily increment of 0.1 g protein · kg−1 was associated with an increased risk for microalbuminuria, which is a predictor of renal and cardiovascular disease (Hoogeveen et al. 1998). A 1 SD-increase of protein intake increased the risk of diabetes by 38% in an aboriginal community in Canada (Wolever et al. 1997). That amino acids may contribute to insulin resistance was concluded from results of a recent study in myotube cells (Patti et al. 1998).

Zangpakto

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.

Here is some research although it seems nothing is conclusive:

http://jn.nutrition.org/content/130/4/886.full

Interestingly, it was suggested that amino acids are the most important source of gluconeogenesis, and thus amino acid catabolism may have a much greater effect on energy equilibrium than has been thought previously (Jungas et al. 1992, Reeds et al. 1998). In a 50- to 75- y-old Caucasian population, a daily increment of 0.1 g protein · kg−1 was associated with an increased risk for microalbuminuria, which is a predictor of renal and cardiovascular disease (Hoogeveen et al. 1998). A 1 SD-increase of protein intake increased the risk of diabetes by 38% in an aboriginal community in Canada (Wolever et al. 1997). That amino acids may contribute to insulin resistance was concluded from results of a recent study in myotube cells (Patti et al. 1998).

Our culture where I am lives on biltong when we can get it, if we can eat it all day, we would without thinking and it hasn't affected us.

Chinese have different genetics and upbringing, aboriginal community? C'mon, where is the typical caucasian? Where is the study on athletes? On body builders? Did they throw that data out in order to prove a point? That is the issues I have with biased studies.

At least your trying to put an educated answer though

Also gluconeogenesis isn't actually all that bad in latest research at least. The research you quoted from is from the 90's still, there is always continued studies in different subject matter that over time they evolve

And that system that apparently was causing the issue because of increased synthesis of glycogen from protein is the same system that helps long distance runners, and getting efficient in using that system is one of the ways to increase endurance and speed before race day arrives

Oh yea, not on topic at all but... has anyone else got a binary clock? I love mine confuses the heck out of clients and even some techs at work lol! And I think they look awesome...

EDIT

Just wanted to say, I monitor and get checked by doctors because of history of being born with holes in heart (which thankfully a good few years later closed, but can never be too careful), being underweight severely most of childhood, family history of high cholesterol, and high blood pressure and a host of other things I can't be bothered bringing up. So before I sign up for stage events or ultras, I get my body checked out and given the OK, then mid way through training he same. Sometimes it is twice a year, sometimes it is 6 times a year I get checked out sometimes more, just depends on race schedule... I mean, I'd rather be safe than sorry considering my history you know?

neanderthin

High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence?

http://www.jissn.com/content/1/1/45

mmapags

High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence?

http://www.jissn.com/content/1/1/45

Interesting! Thanks for the info. From the study:

"Despite its role in nitrogen excretion, there are presently no data in the scientific literature demonstrating the healthy kidney will be damaged by the increased demands of protein consumed in quantities above the Recommended Dietary Allowance (RDA). Furthermore, real world examples support this contention since kidney problems are nonexistent in the bodybuilding community in which high-protein intake has been the norm for over half a century.[3] Recently, Walser published comprehensive review on protein intake and renal function, which states: "it is clear that protein restriction does not prevent decline in renal function with age, and, in fact, is the major cause of that decline. A better way to prevent the decline would be to increase protein intake. there is no reason to restrict protein intake in healthy individuals in order to protect the kidney."[4] "

Much more than just an opinion based on speculation.

bcattoes

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.

Um, no. It was a question. I'm not sure why a question would need backing up. Unless you were in the study, study results won't answer my question. But the lack of an answer pretty much answers it.

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.

Um, no. It was a question. I'm not sure why a question would need backing up. Unless you were in the study, study results won't answer my question. But the lack of an answer pretty much answers it.

Very cute but you know very well the proof source requested was for your assertion that Zangpakto's protein could cause kidney issues. Based on the subsequent study that was posted and in light of the fact you have posted nothing to indicate otherwise, it's clear you were wrong. Very simple.

wackyfunster

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?

Annual bloodwork will show this. I have averaged somewhere between 150-250g/day for the last year (at ~130-140 lbs) with 0 issue. This is something that you should ABSOLUTELY be having checked at your annual physical every year anyway. It would take a truly ludicrous amount of protein intake to see any issues in someone with otherwise intact kidney function, and for people with poor kidney function there are almost always bigger issues than protein intake to address first, e.g. adequate fluid intake.

etoiles_argentees

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?

Annual bloodwork will show this. I have averaged somewhere between 150-250g/day for the last year (at ~130-140 lbs) with 0 issue. This is something that you should ABSOLUTELY be having checked at your annual physical every year anyway. It would take a truly ludicrous amount of protein intake to see any issues in someone with otherwise intact kidney function, and for people with poor kidney function there are almost always bigger issues than protein intake to address first, e.g. adequate fluid intake.

what he said.

thart1991

You don't need 1 gram per pound... Look up some of the actual scientific studies. High protein is beneficial but having that much doesn't do anything. Can't believe everything you read people.

wackyfunster

Protein plays a major role in sparing lean body mass when at a caloric deficit (along with resistance training), and provides several advantages for weight loss, including an advantageous thermic effect of food compared to other macronutrients, and better satiety.

For people eating at maintenance and not weight training, the RDA is typically adequate.
For people eating at a deficit OR weight training, 1g/lb lean body mass is almost certainly adequate.
For people both eating at a deficit AND weight training, 1.3g/lb LBM will provide additional muscle sparing benefit (the typical quoted range is 1-1.5g/lb, which I myself have quoted in the past. This is actually 2.2-2.8g/kg, which equates to 1-1.3g/lb, for anyone who cares).

I order to get this quantity of protein, the following sources are, in my experience, the 'easiest' way to do so:
protein powder (not very filling, which can be a pro or a con)
meat
egg whites
eggs

For vegans:
protein powder (brown rice, hemp, and soy are all options)
textured vegetable protein
lots of lentils and/or chickpeas
beans
nuts (high in fat)

If you make getting adequate protein the first goal towards which you allocate your daily calories, you should have no problem hitting it.

Sarauk2sf

You don't need 1 gram per pound... Look up some of the actual scientific studies. High protein is beneficial but having that much doesn't do anything. Can't believe everything you read people.

These aren't bad reads....you know....peer reviewed studies. They all indicate that higher protein is beneficial


http://www.ncbi.nlm.nih.gov/pubmed/16046715

http://www.ncbi.nlm.nih.gov/pubmed/19927027

http://www.ncbi.nlm.nih.gov/pubmed/10838463

http://www.ncbi.nlm.nih.gov/pubmed/17299116

Sarauk2sf

I am a vegetarian and have no problem getting 120g a day, often more and do not use protein powder that much. My diary is open (ignore today, I was sabotaged by workplace pastries ).

My 'go to's' are:

- greek yoghurt
- milk
- 'fake meats made from soy. seitan or quorn
- fresh or dried edamame
- whey when needed


Also relatively good are:
- quinoa
- lentils
- nutritional yeast
- hemp seeds
- eggs

thart1991

Yep high protein diets are great. But there's a certain amount that it stops being beneficial and just becomes extra. It's obviously fine to consume that much but becomes unnecessary after a certain amount. Which I believe I read was less than a gram per pound of body weight but i'd have to find the article. Unfortunately I have to get up early to lift so not tonight

AntWrig

it's called whey.

Straight to the point.

thart1991

jfsajfklasjfa nvm. I'll have to find the one i found.

emmeylou

I didn't have time to re-read all the previous posts, sorry if I am repeating anything. My surgeon told me the following rule (I had weight loss surgery, so protein is my number 1)... the minimum protein you should get is your IDEAL weight in KILOGRAMS. If you go over, bonus. My aim is for 75 grams a day. On my workout days, I aim for as much as possible lol. I can just hit over 100 on those days.

Hope that helps

MoreBean13

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

Just want to clarify a point here re: bolded bit- That may be true *for you* but for me 1 g/ lb lean body mass is between .75 and 0.8 grams per pound. It depends on your body fat percentage.

Also, I disagree with 10-15% protein. I don't really believe in macro percentages at all, but 10-15% should be considered a minimum, IMO. Many people here do very well with 25-40% of their calories from protein.

bdamaster60

Hi All,

So everywhere I look, it says that people should be aiming to eat 1 gram of protein for every pound of their body weight. That means I should be eating approx. 150 grams of protein a day!!! This seems to come up more and more for people looking to lose the last 10-15 lbs (which I am).

I'm a vegetarian (I eat fish occasionally), and I'm careful to eat protein with almost every meal (beans, tofu, greek yogurt, eggs, fish, quinoa etc.), but I'm lucky if I can hit 80 grams in a day, and that's only on days when I have a high protein vegan shake for breakfast (approx. 30 grams of protein). Without the high protein shake (days where I generally have greek yogurt and high fiber cereal), I usually hover somewhere between 40-60 grams a day.

How in the world does someone eat 150 grams of protein in one day!!! Does that guideline even make sense for someone who doens't eat meat? What should I do?

Can anyone make any suggestions? Help from vegetarians AND non-vegetarians would be appreciated.

Thanks

supplementation. Whey protein is made from dairy. If you're really conscientious about these things, then Optimum Nutrition has a Soy Protein product you can try. Amount of protein/lb varies from person to person. This number can be affected by gender, genetics, body composition, body fat percentage, metabolic efficiency etc. Do your own research, don't rely on MFP forums for most answers. In fact don't rely on MFP forums for any answers. Refer to peer reviewed studies and articles.

Sarauk2sf

Yep high protein diets are great. But there's a certain amount that it stops being beneficial and just becomes extra. It's obviously fine to consume that much but becomes unnecessary after a certain amount. Which I believe I read was less than a gram per pound of body weight but i'd have to find the article. Unfortunately I have to get up early to lift so not tonight

I would rather be safe than sorry considering that studies show that amounts higher than the FDA recommendations are beneficial and are particularly beneficial for people at a calorie deficit and who engage in intensive exercise. Unless you have a pre-existing medical condition, why not be safe? Also, it is satiating and has a higher tef that the other macros.

Mutant13

Feel free to add me and read my diary. I get more than enough and don't eat a lot of meat.

Sarauk2sf

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

Just want to clarify a point here re: bolded bit- That may be true *for you* but for me 1 g/ lb lean body mass is between .75 and 0.8 grams per pound. It depends on your body fat percentage.

Also, I disagree with 10-15% protein. I don't really believe in macro percentages at all, but 10-15% should be considered a minimum, IMO. Many people here do very well with 25-40% of their calories from protein.

Not sure exactly where the 1g per kg noted in the post above yours is from but I believe that it equates to recommendations by bodies such as FDA and is in relation to people at maintenance and not engaging in exercise. Both of these factors will increase protein requirements. Plus there are studies that show benefits for people at maintenance and not engaged in exercise that a higher protein consumption is beneficial to maintaining LBM.

For example, this study shows that older subjects lost LBM when getting the RDA protein recommendations of 0.8g/kg
http://www.ncbi.nlm.nih.gov/pubmed/11382798

mustgetmuscles1

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.

^ yep. A lot of the RDA's are based on some pretty old info and do not account for activity level and calorie intake. There is a lot of good info in this thread.

Awkward30

If you aren't vegan, whey/dairy (greek yogurt and cottage cheese especially) and eggs are good.

I eat meat, and the only decent protein sources I eat that are vegan are edamame (safeway now has microwaveable individual packs!), beans (I make them into protein bars), peanut butter, textured vegetable protein (I put it in my protein bars and as filler in any dish where I want more food/protein. and I guess some whole grains don't completely suck for protein. I put oats or millet or both in my protein bars also.

Also, as others said, I do per lb of lean mass, which is probably closer to 100g for an average woman.

sterober

When I first heard this rule, I was like "Whaaaaat?!?!" Now that I've refined my eating habits, I have no problem hitting my marks and I try to shoot for 1.25g of protein per lbs of lean weight. Here are a few things that help me...of course I eat plenty of meat...so take it with a grain of salt...or protein. Have you tried liquid egg whites? They're easy to have for breakfast or tag onto the end of a day. They're high in protein and low in other things you may not need/want any more of (calories, fat). Also, try fitting another protein shake into your day. There are plenty of natural proteins to choose from. Be careful when choosing plant based protein powders, they tend to have less protein per serving. Drinking protein shakes sounds like your best bet. Best of luck to you!!!

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?

Annual bloodwork will show this. I have averaged somewhere between 150-250g/day for the last year (at ~130-140 lbs) with 0 issue. This is something that you should ABSOLUTELY be having checked at your annual physical every year anyway. It would take a truly ludicrous amount of protein intake to see any issues in someone with otherwise intact kidney function, and for people with poor kidney function there are almost always bigger issues than protein intake to address first, e.g. adequate fluid intake.

what he said.

Does no one actually READ my posts before commenting?

I have actually lost faith in the intelligence of this board the amount of idiots that reply to my posts without reading anything AT ALL!

Annual blood work? Oh wait, no... I NEVER mentioned 2-6 maybe more times I get tested a year now did I? Noooo not at all!

Will you people actually read the posts your quoting and see where they are from instead of selective reading in which you miss key information! What is wrong with you people, cant you read?

bdamaster60

Does no one actually READ my posts before commenting?

I have actually lost faith in the intelligence of this board the amount of idiots that reply to my posts without reading anything AT ALL!

Annual blood work? Oh wait, no... I NEVER mentioned 2-6 maybe more times I get tested a year now did I? Noooo not at all!

Will you people actually read the posts your quoting and see where they are from instead of selective reading in which you miss key information! What is wrong with you people, cant you read?

calm the F*** down

mustgetmuscles1

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?

Annual bloodwork will show this. I have averaged somewhere between 150-250g/day for the last year (at ~130-140 lbs) with 0 issue. This is something that you should ABSOLUTELY be having checked at your annual physical every year anyway. It would take a truly ludicrous amount of protein intake to see any issues in someone with otherwise intact kidney function, and for people with poor kidney function there are almost always bigger issues than protein intake to address first, e.g. adequate fluid intake.

what he said.

Does no one actually READ my posts before commenting?

I have actually lost faith in the intelligence of this board the amount of idiots that reply to my posts without reading anything AT ALL!

Annual blood work? Oh wait, no... I NEVER mentioned 2-6 maybe more times I get tested a year now did I? Noooo not at all!

Will you people actually read the posts your quoting and see where they are from instead of selective reading in which you miss key information! What is wrong with you people, cant you read?

I'm not sure who you are talking about. It seems that most of the replies have agreed with you.

75in2013

So everywhere I look, it says that people should be aiming to eat 1 gram of protein for every pound of their body weight. That means I should be eating approx. 150 grams of protein a day!!!

These protein recommendations are purely anecdotal and not backed by science. It's broscience and perpetuated by the supplement industry (for obvious reasons). Don't fall for this sales pitch.

Most official recommendations (like FDA, RDA, NSCA etc.) are way lower. Sometimes as low as 0.36g per lbs of bodyweight.

It's usually pretty easy to hit those goals with a normal diet.

Very good read on the topic: "How much portein" by Brad Pilon (or check his blog)

75in2013

For example, this study shows that older subjects lost LBM when getting the RDA protein recommendations of 0.8g/kg
http://www.ncbi.nlm.nih.gov/pubmed/11382798

Do you guys even check these studies beyond the summary?

This is another bull**** study.

They had 10 subjects in total and NO control group. If you have any idea about clinical research or statistics you'll know that the "results" of this "study" are worthless.

Btw. the 10 subjects (!) were between the age of 55 and 77. Think about that.

lol