Proteins

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Janeanj
Janeanj Posts: 5 Member
in Food and Nutrition
I am deficient in my proteins. I thought I was getting enough- I guess not enough. Advice on where to find it?
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Replies

  • heatherloveslifting
    heatherloveslifting Posts: 1,428 Member
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    Well, for me:

    Chicken
    Tuna
    Salmon
    Greek yogurt
    Cottage cheese
    Laughing cow cheese
    Protein bars
    Eggs
    Bacon! :)

    Lots of other people like protein powder but I think it's vile.
  • diligentjosh
    diligentjosh Posts: 274
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    Haha...I was just going to post a similar topic: Proteins before bed?

    If you are deficient, get some whey protein, or eat meat. Chicken Turkey, Fish all got loads of it. get some.
  • diligentjosh
    diligentjosh Posts: 274
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    Protein intake is over rated, you don't need as much as you think.

    Mayo clinic (one of most reputable and extensive health research hospitals in the US) reccomends 30-35% caloric intake to be proteins (for men), less than that for women. I agree with them. I do not know about 90% of what nutrients do, but I do know that lack of proteins can lead to muscle degradation and illnesses.

    http://www.livestrong.com/article/354510-normal-suggested-amount-of-fat-protein-intake-for-women/

    Set aside all issues with L.A. I believe this site has some pretty good nutrition advice (they have tons of articles). Their sources are solid, so I would trust them. I am not an advocate or anything, but I believe that the claim that protein is overrated is beyond comprehension.

    (my own dialectic):
    We as humans have become accustomed to it, pretty much since man walked earth (Ug hungry. Ug hunt hog). Our bodies evolved to need it for muscle growth and sustainability. Although the forms of how we get it have changed since then, basically nothing has changed. Protein is not just for muscles. Many other bodily functions rely on it, so a good amount is needed on a regular basis to function properly.

    *edited for some terminology and additional content
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
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    Limited protein intake will cause the muscles to absorb them better.

    No. just no.


    I can agree that you don't need to eat 500 grams of protein per day. But limiting protein isn't advice you should offer to people trying to gain or maintain muscle..........
  • lauraatkinson85
    lauraatkinson85 Posts: 84 Member
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    Well, for me:

    Chicken
    Tuna
    Salmon
    Greek yogurt
    Cottage cheese
    Laughing cow cheese
    Protein bars
    Eggs
    Bacon! :)

    Lots of other people like protein powder but I think it's vile.

    thank you - I was about to post the same topic! Im not a massive meat eater so need to find it somewhere else!
  • Janeanj
    Janeanj Posts: 5 Member
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    Wow! Fantastic tips. Thanks everyone :)
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    People can gain on 80-100g a day.

    http://www.scribd.com/doc/49890664/6/Muscle-Growth-and-Low-Protein-Diets

    Possible =/= Optimal
  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
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    Well, for me:

    Chicken
    Tuna
    Salmon
    Greek yogurt
    Cottage cheese
    Laughing cow cheese
    Protein bars
    Eggs
    Bacon! :)

    Lots of other people like protein powder but I think it's vile.

    thank you - I was about to post the same topic! Im not a massive meat eater so need to find it somewhere else!

    All good choices, but be aware that protein bars can be loaded with fat and sugar if you don't read the labels and I'm not sure I would recommend cheese or bacon to up your protein considering they offer more grams of fat per serving that actual protein. Egg whites, cottage cheese, protein powder, chicken, and lean (93/7) hamburger are my top choices.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    People can gain on 80-100g a day.

    http://www.scribd.com/doc/49890664/6/Muscle-Growth-and-Low-Protein-Diets

    Possible =/= Optimal

    It's more optimal than having most of the protein you eat convert to glucose.

    Gluconeogenesis is a reason to eat more protein, not less.
  • n0ob
    n0ob Posts: 2,390 Member
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    Personally I'm cool with my body converting some protein to carbs for energy. It means it used more energy to use those calories, and my body is using the most protein that it can...
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
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    So why are you saying that something that is optimal or works for people with renal failure should be applied to daily people?


    You won't find many jacked or strong guys who don't consume a decent amount of protein............
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    It sounds like you're assuming the more protein you eat the more muscle you'll gain. .48g/1g of protein gets converted to glucose. I know what you're saying, eat more protein to get more amino acids.

    That's not what I'm saying, I'm saying that higher protein intakes outperform lower protein intakes.
    RESULTS:

    Mean protein intake was 0.64 +/- 0.07 g/kg per day after stabilization. Total body potassium and type I and II muscle-fiber cross-sectional areas increased in patients who performed resistance training by a mean (+/-SD) of 4% +/- 8%, 24% +/- 31%, and 22% +/- 29%, respectively, compared with those who did not. Leucine oxidation and serum prealbumin levels also improved significantly. Patients assigned to resistance training maintained body weight compared with those who were not. Improvement in muscle strength was significantly greater with resistance training (32% +/- 14%) than without (-13% +/- 20%) (P < 0.001).
    CONCLUSION:

    By improving muscle mass, nutritional status, and function, resistance training seems to be effective against the catabolism of a low-protein diet and uremia in patients with renal failure.
    http://www.ncbi.nlm.nih.gov/pubmed/11730397


    Muscle sized increased, , strength increased on a diet of people who LOSE LBM rapidly with a diet of 0.64g/kg a day.

    [/quote]

    he results of this study do not provide any support for protein intakes greater than recommended levels in collegiate strength/power athletes for body composition improvements, or alterations in resting hormonal concentrations. Inadequate energy intakes likely contributed to these results. Although elevated protein content did not produce significantly greater strength improvements, results suggest that further study is warranted on the effect of high (> 2.0 g·kg-1·day-1) protein intake on strength and lean tissue accruement. However, future research needs to insure appropriate caloric consumption in the examination of strength/power athletes.

    The problem with that study is that the diet was self-reported. The subjects came in every three days and were told to recall what they ate. Self-reporting is a notoriously poor way to get an accurate idea of what people are actually eating: http://www.ncbi.nlm.nih.gov/pubmed/7869932

    In case you're interested on exploring the issue based on more than one study:

    1.4-2g of protein per kg of bodyweight is beneficial for individuals engaged in intense exercise:
    http://www.ncbi.nlm.nih.gov/pubmed/20048505
    http://www.ncbi.nlm.nih.gov/pubmed/19278045
    http://www.ncbi.nlm.nih.gov/pubmed/17908291
    http://www.ncbi.nlm.nih.gov/pubmed/18500966

    This study comes in at 2-3g/kg:
    http://www.ncbi.nlm.nih.gov/pubmed/14971434

    Older subjects lost lean mass getting the RDA protein recommendations (.8g/kg):
    http://www.ncbi.nlm.nih.gov/pubmed/11382798

    In these two, double the RDA outperformed the RDA for individuals in a calorie deficit:
    http://www.ncbi.nlm.nih.gov/pubmed/495538
    http://www.ncbi.nlm.nih.gov/pubmed/16046715

    Triple the RDA in this one: http://www.ncbi.nlm.nih.gov/pubmed/19927027

    These folks gained lean mass in a slight deficit with 1.5g/kg protein intake:
    http://www.ncbi.nlm.nih.gov/pubmed/10838463

    People that didn't even exercise benefited from higher protein intake in this one:
    http://www.ncbi.nlm.nih.gov/pubmed/17299116
  • MellyGibson
    MellyGibson Posts: 297 Member
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    I try to eat at least 1g of protein/lb of body weight.

    I stay fuller longer when I eat more protein, and I have been seeing improvement with my lifting routine.

    I'm surprised at the amount of back-and-forth we're having on this thread - it's almost as intense as the "Thigh Gap" threads!
  • MellyGibson
    MellyGibson Posts: 297 Member
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    I try to eat at least 1g of protein/lb of body weight.

    I stay fuller longer when I eat more protein, and I have been seeing improvement with my lifting routine.

    I'm surprised at the amount of back-and-forth we're having on this thread - it's almost as intense as the "Thigh Gap" threads!
  • slim104
    slim104 Posts: 160
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    You guys have gone way off thread. I expect the OP has given up reading this by now. OP asked where to get more protein from. Didn't ask for a lesson in "whatever you call that stuff you're talking about".
  • Farburnfred
    Farburnfred Posts: 333 Member
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    vegetarian proteins include |

    beans and lentils
    Beansprouts
    Whole grains
    Seeds
    Nuts
    Houmous
  • Spokore
    Spokore Posts: 2
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    I can tell you that I was an avid, "get enough protein", until last month. I went in for a yearly doctors exam, and it appears my triglycerides were out of the roof (400) and my HDL was very low (36) and my kidneys were inflamed. I also had severe kidney stones earlier this year. The first thing out of the doc's mouth was, "do you eat a lot of protein?" I knew I did, but not how much. He had me specifically look at it over th e next two weeks, and I was staying right in the margin listed on myfitnesspal.

    He suggested, I cut down my protein, and replace it with "good" carbs. I did that just two weeks ago, eating mostly fruits, vegatables, grains, and legumes. I still eat small portions of meat now and again. So the results so far? I have lost 8 pounds in two weeks, I feel great, my triglycerides are falling quickly (280) and my HDL is up (46). I am going to stay with this for 90 days, and be re-tested, that should give my body time to level off and be consistent.

    My point? Everyone is different. Get tested, track what you eat, and change if necessary. By the way I am 5'9" and weigh 217 pounds. I am very active, but eat a lot. I am a firefighter by trade, and work-out every single day. The recommended amount of protein was 66g (according to myfitnesspal), I am now consuming around 55g. That is the only change I have made, and I feel GREAT!
  • jzammetti
    jzammetti Posts: 1,956 Member
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    I had trouble keepingup on my protein intake as well - so I added Whey Protein isolate shakes to my diet. One shake gives me 60g of protein, taking me about half way to my goal for the day.

    I also eat nuts, meats, fish, beans...
  • sobriquet84
    sobriquet84 Posts: 607 Member
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    edit below
  • sobriquet84
    sobriquet84 Posts: 607 Member
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    I can tell you that I was an avid, "get enough protein", until last month. I went in for a yearly doctors exam, and it appears my triglycerides were out of the roof (400) and my HDL was very low (36) and my kidneys were inflamed. I also had severe kidney stones earlier this year. The first thing out of the doc's mouth was, "do you eat a lot of protein?" I knew I did, but not how much. He had me specifically look at it over th e next two weeks, and I was staying right in the margin listed on myfitnesspal.

    He suggested, I cut down my protein, and replace it with "good" carbs. I did that just two weeks ago, eating mostly fruits, vegatables, grains, and legumes. I still eat small portions of meat now and again. So the results so far? I have lost 8 pounds in two weeks, I feel great, my triglycerides are falling quickly (280) and my HDL is up (46). I am going to stay with this for 90 days, and be re-tested, that should give my body time to level off and be consistent.

    My point? Everyone is different. Get tested, track what you eat, and change if necessary. By the way I am 5'9" and weigh 217 pounds. I am very active, but eat a lot. I am a firefighter by trade, and work-out every single day. The recommended amount of protein was 66g (according to myfitnesspal), I am now consuming around 55g. That is the only change I have made, and I feel GREAT!

    what were your main sources of protein when you were on a high protein diet? and were you including/incorporating a good amount of healthy fats and nutrient dense fruits/vegetables?

    reason i'm saying this, i have the strong feeling that protein is not the reason your triglycerides were through the roof and your HDL was very low. its probably due to your protein sources being high in bad fat and you being deficient in good fats and nutrient dense plants and fiber.

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