Protein or no Protein

synnglemommm

Hi, I'm new to this and trying to figure out how do I know if I need to really use protein powders, I hear so many people putting them in their foods or drinks and don't know if that is something that will help or hinder. Also how do you know how much protein you need a day.

JessHealthKick

hey there,

from what I've heard, you're meant to have 1g for every pound of lean mass. So I weight about 140lb and eat at least 100g (~3oz) of protein a day. I don't eat lots of red meats, so find it easier to get my numbers high enough with a protein shake, and maybe another after exercise.

It is up to you and what you have, but keep in mind that the recommendation by MFP is quite low so don't ever eat under that number if possible.

Also, I see you're middle aged. Have you talked to your Dr about your weight loss goals? They may be able to give you some good advice as well and tell you what foods you really need at this time (menopause etc some time soon I am assuming).

ILiftHeavyAcrylics

Protein will help you preserve your muscle mass while you lose weight. Muscle is what makes you look good naked once you're at your goal. Most people recommend 1 gram per pound of lean body mass. So I weigh 125 and I have 24% body fat, so that means I need 95 grams of protein.

I get mine through food, not protein powder. If you can't get enough through food (or if you'd rather free those calories up for something else) then that's when you would need to supplement.

Admiral_Derp

ETA: I should probably read the other responses first....Angel nailed it, as usual.

MommaBelvin

i agree with angel also im doing the atkins diet while working out and its amazing and when i feel like i havent had enough protein like he/she said i have a protein shake not only that but because its chocolate it helps with those cravings

tom_olech

hey there,

from what I've heard, you're meant to have 1g for every pound of lean mass. So I weight about 140lb and eat at least 100g (~3oz) of protein a day. I don't eat lots of red meats, so find it easier to get my numbers high enough with a protein shake, and maybe another after exercise.

It is up to you and what you have, but keep in mind that the recommendation by MFP is quite low so don't ever eat under that number if possible.

Also, I see you're middle aged. Have you talked to your Dr about your weight loss goals? They may be able to give you some good advice as well and tell you what foods you really need at this time (menopause etc some time soon I am assuming).

Hey, jessicalysenk, recent research suggests that it is closer to 1.6 grams per kilogram of body weight...so your weight of 140 lbs would about 100 grams of protein, which is pretty much right on the money for what your eating.

Now, protein powers well generally help and not hinder your progress unless you have some sort of a dietary restriction (like allergies). A few key things:

- people that benefit most from protein are the people new to resistance training and people who chronically and excessively resistance train (i.e. bodybuilders).
- there are 2 keys types of proteins, isolates and concentrates - isolates are generally more expensive, more processed and have a protein distribution more representative of what your body needs; while concentrates are less expensive, less processed and are just the byproduct of cheese production
- the 3rd type if protein is casein, its a protein made from milk that is slow absorbing, some people are allergic to it
- protein is best used after a workout because you muscles can absorb the protein more easily from you bloodstream, the 'magic window' seems to be about an hour
- when mixed with carbohydrates (like in a fruit smoothie), protein synthesis in your muscles is enhanced because the body metabolizes the carbs first. which allows the muscles to absorb more protein
- using more then 1 scoop of protein (~25g) is unnecessary unless you chronically and excessively train (i.e. bodybuilder); this is because after a dosage of about 25g, the body begins to metabolize the free floating protein from the blood, not use it for muscle synthesis
- finally, the best flavor of protein is, hands down, vanilla

Hope i helped!

BeachIron

Protein will help you preserve your muscle mass while you lose weight. Muscle is what makes you look good naked once you're at your goal. Most people recommend 1 gram per pound of lean body mass. So I weigh 125 and I have 24% body fat, so that means I need 95 grams of protein.

I get mine through food, not protein powder. If you can't get enough through food (or if you'd rather free those calories up for something else) then that's when you would need to supplement.

^^ This. There is some research that less is fine but a little extra won't hurt you either. I use some powder but get most of mine through dairy, chicken, lean beef and eggs. Also, if you are not strength training then you won't need as much protein, but strength training will help you preserve lean body mass while you lose weight . . . so do it.

Edit: typo

leahartmann

I have the same question, are considering to use proteine supplements. I like to get it through my food, but I don´t always get enough. I have been reading a lot. Here´s a simple page that shows the basics. http://greatist.com/fitness/protein-supplement-nutrition-guide

toddis

It's always a good idea to try to get the protein from whole foods. Try having a protein rich source with every meal. If you don't have time or dislike most sources of protein then a supplement is a good idea.

kuger4119

Protein is a good thing and I agree with the comments about 1 g per lb of lean body mass. However, when you are start taking in that much, you really need to be lifting and working your muscles. Also, people who have kidney function issues are supposed to be careful about how much protein they take in because a high protein diet can make things worse. BTW, my dad found out his kidneys were only functioning at 30% recently and he had no idea.

Nothing wrong with getting in 100 g of protein per day, but if you are thinking of going past that, it may be a good idea to visit with your doctor first just to make sure that there isn't any reason not to. Just one guy's opinion.

jfsears

I find getting the 100g difficult some days and have tried a few different powders and find hemp the best for me, I had a hard time digesting the others.