How much protien is enough?

ashmike12

My diary is set at 62g. I weigh 160 and work out at least 4x a week, sometimes 5- with 2-3 days of those also being strength training. Just curious if that is enough or if I should up it? Is there a way on the diary to just up one area if so? Thanks

BusyRaeNOTBusty

Should be about 0.8-1 gram of protein for every pound of lean body mass.

Or about 100g minimum.

CristinaL1983

Without knowing anything about you, 100g (on the low end) or .8-1g / lb lbm (as stated above). It's hard to overdo protein.

When you go to your home you can click on goals then custom settings and customize your calories and macros. 40% carbs, 30% protein, 30% fats is probably good but depending on what that gives you, you might need to do 35% protein and less on either carbs or fats.

Different people have different preferences.

dbmata

This is something I'm looking into, and I have a biochemist aiding me. From the research papers we've seen so far, there is no benefit supported by data we've found so far that says a body would need more than 0.82g per pound, with positive results being found as low as .7g per pound.

I've found zero support in peer reviewed articles for the oft held, 2.2g per kg.

If I find more, I'll post.

CristinaL1983

This is something I'm looking into, and I have a biochemist aiding me. From the research papers we've seen so far, there is no benefit supported by data we've found so far that says a body would need more than 0.82g per pound, with positive results being found as low as .7g per pound.

I've found zero support in peer reviewed articles for the oft held, 2.2g per kg.

If I find more, I'll post.

Are you talking about per pound of lean body mass or total mass?

dbmata

This is something I'm looking into, and I have a biochemist aiding me. From the research papers we've seen so far, there is no benefit supported by data we've found so far that says a body would need more than 0.82g per pound, with positive results being found as low as .7g per pound.

I've found zero support in peer reviewed articles for the oft held, 2.2g per kg.

If I find more, I'll post.

Are you talking about per pound of lean body mass or total mass?

Good question, the older papers don't make a distinction. Which is why we're still researching, and I didn't specify lean mass.

Arkhos

Recommendation:
American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada (2000). Joint Position Statement: Nutrition and athletic performance. Med. Sci. Sports Exerc. 32:2130-2145
The American College of Sports Medicine (ACSM), American Dietetic Association (ADA) and Dieticians of Canada (DC) recommend

The current dietary reference intake (DRI) for protein for persons over 18 years of age, irrespective of physical activity status, is 0.8 g per kilogram of body weight per day (i.e., 80 g of protein for a 220-pound person).

200 lbs
72g of protein (sedentary)
127g of protein (endurance athlete)
154g of protein (resistance/strength)

.8 grams per kilogram or
.36 grams of protein per pound (sedentary)

1.4 kg grams per kilogram or
0.635 grams of protein per pound (endurance athlete)

1.7 kg grams per kilogram or
0.77 grams of protein per pound (resistance/strength)

ashmike12

I did my BF% calculation according to my measurements and it was at 40%. So how do I determine the amount of lean body mass that I have? Is that the other 60% or is there some other way to find it out?

CristinaL1983

http://jn.nutrition.org/content/133/2/411.short
This one shows greater loss of fat vs lean mass at 125g Protein per day (women) which is (for me) consistent with 1g/lb lbm

http://europepmc.org/abstract/MED/10375057/reload=0
This one shows that protein of 25% is more effective for weight loss than 15%

http://ajcn.nutrition.org/content/81/6/1298.full
Interesting study on the differences between a 34% protein vs 17% protein diets (of 1338 calories) (approximately 114 g protein and 57 g protein)

http://www.sciencedirect.com/science/article/pii/0026049594900051
This one shows greater fat loss with 90g of protein per day (no loss of lean body mass)

Just a few more studies you can check out...

mryak750

I did my BF% calculation according to my measurements and it was at 40%. So how do I determine the amount of lean body mass that I have? Is that the other 60% or is there some other way to find it out?

convert your body fat % into pounds and subtract it from your total weight and boom...there is your LBM

ashmike12

Great Thanks!!

CristinaL1983

96 lbs lean mass.

albertabeefy

Without knowing anything about you, 100g (on the low end) or .8-1g / lb lbm (as stated above). It's hard to overdo protein.

When you go to your home you can click on goals then custom settings and customize your calories and macros. 40% carbs, 30% protein, 30% fats is probably good but depending on what that gives you, you might need to do 35% protein and less on either carbs or fats.

Different people have different preferences.

It is easy to overdo protein if, like me, you're a diabetic. (I know most aren't, but many are... including millions currently undiagnosed.)

When I'm mass-building having 1g/lb of lean mass isn't an issue, as I use the protein ... but if I'm in maintenance or diet stage, some of that excess protein is converted to glucose and BLAM, my blood sugar is too high.

During mass-building my macros are typically 5% carbohydrate, 60% fat and 35% protein. During maintenance/diet it's typically 5% carbohydrate, 70-75% fat and 20-25% protein.

albertabeefy

96 lbs lean mass.

LOL. I think my left leg is 96lbs lean mass.

ashmike12

what ways do you sneak in extra protien? I have not been eating enough, some days I get 100g but there are several that are only 70-80 range.

CristinaL1983

what ways do you sneak in extra protien? I have not been eating enough, some days I get 100g but there are several that are only 70-80 range.

I use a protein powder for low cal protein on days I am shy by a little bit. 20g protein for 93 calories. Other than that, cheese, yogurt, fish, other lean protein sources (chicken, pork loin), some veggies have some, milk...

astronomicals

http://jn.nutrition.org/content/133/2/411.short
This one shows greater loss of fat vs lean mass at 125g Protein per day (women) which is (for me) consistent with 1g/lb lbm

http://europepmc.org/abstract/MED/10375057/reload=0
This one shows that protein of 25% is more effective for weight loss than 15%

http://ajcn.nutrition.org/content/81/6/1298.full
Interesting study on the differences between a 34% protein vs 17% protein diets (of 1338 calories) (approximately 114 g protein and 57 g protein)

http://www.sciencedirect.com/science/article/pii/0026049594900051
This one shows greater fat loss with 90g of protein per day (no loss of lean body mass)

Just a few more studies you can check out...

Did you read these cristina? Were the calories equal.... a common flaw i see in a lot of these studies is that the deficits arent equal which basically makes all the data obsolete... just curious if these fall into that category...

ETA: The first one I randomly opened looked good...

ashmike12

ok thanks!!

CristinaL1983

http://jn.nutrition.org/content/133/2/411.short
This one shows greater loss of fat vs lean mass at 125g Protein per day (women) which is (for me) consistent with 1g/lb lbm

http://europepmc.org/abstract/MED/10375057/reload=0
This one shows that protein of 25% is more effective for weight loss than 15%

http://ajcn.nutrition.org/content/81/6/1298.full
Interesting study on the differences between a 34% protein vs 17% protein diets (of 1338 calories) (approximately 114 g protein and 57 g protein)

http://www.sciencedirect.com/science/article/pii/0026049594900051
This one shows greater fat loss with 90g of protein per day (no loss of lean body mass)

Just a few more studies you can check out...

Did you read these cristina? Were the calories equal.... a common flaw i see in a lot of these studies is that the deficits arent equal which basically makes all the data obsolete... just curious if these fall into that category...

The calories were equal within each study but different across studies. One study on as low as 800 calories and one as high as 1700 calories. Protein levels were different in each study as well. The ACJN study showed similar weight loss with similar composition but higher rates of abdominal fat loss (which is interesting). Most of the studies were relatively short term though I think one was for two years. There are a ton of other studies but I can only read so many at once then my brain starts to hurt.

skinnyinnotime

what ways do you sneak in extra protien? I have not been eating enough, some days I get 100g but there are several that are only 70-80 range.

seafood, fish, cheese, chicken, meat, nuts

tcunbeliever

Women
•19 to 49 years - 45.0 grams

from:
http://vegetarian.lovetoknow.com/How_Much_Protein_Do_I_Need

I have thought for a long time that protein is way overrated in Western culture, but it's not a popular opinion on this site.

wswilliams67

96 lbs lean mass.

That is if you had 0% fat which is not possible. You'd be dead before hitting 0%. LOL. To find your ideal weight...

(LBM X desired body fat %) + LBM.

So for example... (96 x .20) + 96 = 115.2 lbs so at 20% BF you'ds weigh 115#.

CristinaL1983

96 lbs lean mass.

That is if you had 0% fat which is not possible. You'd be dead before hitting 0%. LOL. To find your ideal weight...

(LBM X desired body fat %) + LBM.

So for example... (96 x .20) + 96 = 115.2 lbs so at 20% BF you'ds weigh 115#.

What? She said she weighed 160 with 40% body fat and asked what her lean body mass was. The answer was 96 lbs of lean body mass...

Edit to add: Also, that math is wrong. At 115, body fat percentage is 16.5.

Lean body mass / (1-.2) would give 120 lbs for 20% body fat. You can double check by taking the 24 lbs of fat mass and dividing it by the 120 total weight which gives .2 or 20% body fat.

selina884

1-1.5g per lb

Lean body mass vs total weight is a debatable subject.

albertabeefy

Sorry to say, but that guy, just like every other "Vegan" bodybuilder, got that big BEFORE they became vegan. Many (such as Jim Morris) admit to anabolic steroids and other illegal substances to build their physiques.

You simply do NOT get that big on a vegan diet, ever.

wswilliams67

I have thought for a long time that protein is way overrated in Western culture, but it's not a popular opinion on this site.

For some diets high protein intake is essential. As a diabetic, if I do not balance my carbs with a quality protein I am constantly spiking my blood glucose. I also lift heavy so protein feeds my muscle growth. I think 'broscience' has done protein intake a great diservice.

My LBM is 175-ish. I can easily hit 175g of protein with meals and a single QUALITY shake after a lifting set. The shake is simply for convenience and I can get my 25-30g dose within the post-lifting window. If I head home fast enough I try and eat a solid meal instead of a shake.

I'd shoot for 100g minimum... I mean c'mon that's only 16oz of chicken breast... less if you drink a shake.

wswilliams67

Sorry to say, but that guy, just like every other "Vegan" bodybuilder, got that big BEFORE they became vegan. Many (such as Jim Morris) admit to anabolic steroids and other illegal substances to build their physiques.

You simply do NOT get that big on a vegan diet, ever.

^^^ truth