Protein help! 1 gram/lb seems impossible!

mmapags

@mmapags-are you looking at the controls?

Here's a break down of what was sufficient/recommended:
• Tarnopolsky et al. (1992) - 0.64g/lb
• Walberg et al. (1988) - 0.73g/lb
• Tarnopolsky et al. (1988) - 0.55g/lb
• Lemon et al. (1992) - 0.75g/lb.
• Hoffman et al. (2006)- 0.77g/lb

All these numbers are pretty easy to get from a regular diet

Would love to see figures for the bodybuilder looking to gain significant muscle. I know the above would lose me muscle, hand over fist.

This was the range they fell in :
"most recommedations from these studies fall somewhere within .8 and 1.01 gram per lb of lean body mass (I only ran the detailed numbers of a few) assuming 10% BF. It's more if the subject has higher body fat."

FlaxMilk

If you aren't opposed to meat substitutes (some are due to processing and/or soy), you can get a lot of protein from those.

Stores like Sam's Club sell the "restaurant size" Boca Burgers--100 calories, 18 g protein, vegan. You can find meat substitutes like tofu pups (45 calories, 9 g protein) in health food stores and some grocery stores. Check out the fake deli meats, both frozen and refrigerated. You'll get lots of variety.

Sarauk2sf

Totally as a side note, there is a general lack of studies in relation to requirements for strength training for women. I suspect that their requirements may well be less.

I had wondered that also. I have heard 1gr/LBW for men and .8 for women but like you pointed out already there is no studies really available. Basing it on LBW already lowers the total amount for most women and that might be all that matters since going over by the difference really does not seem to be an issue.

The difference between men and women's LBM would definitely make it 'self governing' to an extent. The thing that interests me (or at least makes me pause) is the fact that we have 1/16 of the testosterone and build muscle at less than half the rate but we have more than half the LBM of guys (assuming some kind of weight/leanness here). I use the 1g/lb LBM approach as in my mind, I do not know how much lower women would be, if at all, so it is better to over-shoot, especially as there are no negatives of doing so, as I have no pre-existing medical condition that would say otherwise.

etoiles_argentees

okay, I hope you all realize that all the actual studies and texts do NOT use LBM, it's kg. Always has been, always will.
Sara, sending you stuff tomorrow, too tired now. Women do not need what men do.

Sarauk2sf

okay, I hope you all realize that all the actual studies and texts do NOT use LBM, it's kg. Always has been, always will.
Sara, sending you stuff tomorrow, too tired now. Women do not need what men do.

Thanks - any studies would be interesting to see.

The studies are in total body weight, primarily due to the inaccuracies of calculating BF%. The LBM is not a bad proxy to use however as it does give some weight (no pun intended) to the fact that leaner individuals actually need more protein. If you take two 200lb guys, one with a BF% of 30% and one with a BF% of 10%. The leaner guy will need more - hence there is a certain amount of logic to LBM being used. The problem comes with people confusing the numbers are they are in g/kg/total body weight v the b/lb/LMB - the conversions often get messed up people's explanations.

wackyfunster

I accidentally 2g/lb today.

jules1984

I have the same problem, I can't have casein - the protein in milk. This takes out all dairy and whey products. All the low carb - high protein snacking suggestions are whey shakes, milk, or some form of cheese.

PaleoPath4Lyfe

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?

High protein is not bad for the kidneys. They are even using high fat, higher protein and low carb way of eating to treat kidney disease.

I have first hand experience with kidney disease also before you try to start arguing with me. My mom had kidney disease and the Dr's tried to get her to eat this way but she refused due to the fact that she didn't like to eat in the first place. My mom ended up cutting her own life short due to her anorexic ways.

http://abcnews.go.com/blogs/health/2012/06/01/high-protein-low-carb-diet-safe-for-kidneys/

http://www.msnbc.msn.com/id/42689095/ns/health/t/low-carb-high-fat-diet-could-replace-dialysis/

http://healthimpactnews.com/2011/low-carbohydrate-high-fat-ketogenic-diet-may-reverse-kidney-failure-in-people-with-diabetes/

http://www.sciencedaily.com/releases/2011/04/110420184429.htm

ArroganceInStep

High protein is not bad for the kidneys. They are even using high fat, higher protein and low carb way of eating to treat kidney disease.

I have first hand experience with kidney disease also before you try to start arguing with me. My mom had kidney disease and the Dr's tried to get her to eat this way but she refused due to the fact that she didn't like to eat in the first place. My mom ended up cutting her own life short due to her anorexic ways.

http://abcnews.go.com/blogs/health/2012/06/01/high-protein-low-carb-diet-safe-for-kidneys/

http://www.msnbc.msn.com/id/42689095/ns/health/t/low-carb-high-fat-diet-could-replace-dialysis/

http://healthimpactnews.com/2011/low-carbohydrate-high-fat-ketogenic-diet-may-reverse-kidney-failure-in-people-with-diabetes/

http://www.sciencedaily.com/releases/2011/04/110420184429.htm

tmi