Protein help! 1 gram/lb seems impossible!

Don't forget to count the protein in your dark leafy greens like spinach, kale, collard greens and even brocoli. I had thought the gram/pound was for serious body builders, not the average person. What's your end goal?

Yeah, typically the # is more important to muscular individuals trying to lose body fat and preserve LBM (which fits my description). Those on a surplus do not need as much protein, as your body doesn't need to use protein or muscle tissue for energy here. Also, strength training in a deficit in general can cause protein requirements to go up.

Government regulations and recommendations are for sedentary individuals to not lose LBM.

I'm being general here as there are lots of studies with different goals/methods that just complicate things all to heck.

Man these are some of the least helpful answers ever!! I do think the answers regarding lean body mass are correct. I'm also a vegetarian who eats fish and seafood occasionally. I am approx 126 lbs and try to eat between 80 and 100 grams of protein daily.

So you don't think a link to an RDA chart for Health Canada is helpful? ok.

I actually meant because everyone is just telling her to eat meat when she clearly states she is a vegetarian.

Man these are some of the least helpful answers ever!! I do think the answers regarding lean body mass are correct. I'm also a vegetarian who eats fish and seafood occasionally. I am approx 126 lbs and try to eat between 80 and 100 grams of protein daily.

So you don't think a link to an RDA chart for Health Canada is helpful? ok.

I actually meant because everyone is just telling her to eat meat when she clearly states she is a vegetarian.

...and I'm telling her her requirements are less than she thinks and giving her link to an authority.

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.

Vegetarians that insist that you can get plenty of protein without meat annoy the !@#$ out of me. You are obviously not one of them which is why you made that post. The simple fact is that beans, tofu, quinoa, etc. are not good sources of protein unless you're a vegetarian. You know how many beans you would need to eat to match the protein in one piece of chicken? Neither do I, but I know it's alot. Protein shakes are really the only way for vegetarians to get anywhere close to their bodyweight in grams without going over your cals.

I'm vegan and do get plenty of protein... hahaha.. does this annoy you too?

I personally don't go to beans as my primary protein source but here's tempeh vs chicken:

http://skipthepie.org/legumes-and-legume-products/tempeh/compared-to/chicken-meatless/#nut

I'm sure you can pull up other comparisons but you were vague on the bean type.

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?

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

Edamame also comes with more fat (but added fiber). Calorie for calorie, chicken still has more protein...

Still, I'm eating 600 cals of edamame right now.

To the OP...you don't necessarily have to, to be healthy. Protein is an important macro, especially for building lean muscle. I would look at it more from a macro stand point (what % of your diet is protein, fat, carbs...they're all imortant to overall health) and see what works for you. For me, 50% carbs, 25% healthy fats, and 25% protein is working just fine. Now, if I really wanted to get into bulking up and body building, I'd likely need more protein...but I'm finding that this ratio works for me both in terms of losing weight and getting lean (replacing fat with muscle). I also try keep my carb intake as complex as I possibly can...i.e. fruits, vegetables, whole grains. I try to make my proteins as lean as possible and get my fats from things like nuts, olive oil, avacado, etc. I have high cholesterol, so I'm limiting my saturated fats and have for the most part eliminated trans fats save for trace amounts in cooked meat.

In RE to sources for a vegetarian, legumes, more fish (if you're not adverse to that), tofu, high protein/high fiber breakfast cereals like Kashi Go Lean Crunch, etc.

You know how many beans you would need to eat to match the protein in one piece of chicken?

It depends on the bean. Dry roasted edamame has about 14 g of protein per 1/4 cup (30 g) serving. Boneless skinless chicken breast has about 10 g of protein in the same size serving. Boom!

Edamame also comes with more fat (but added fiber). Calorie for calorie, chicken still has more protein...

Still, I'm eating 600 cals of edamame right now.

Yes, the other nutrients are different. But that wasn't the topic of the post to which I replied. I was merely trying to give the poster a reason not to have "the !@#$" annoyed out of him/her. :flowerforyou:

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?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

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?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

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).

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?

Reason is because as an athlete you do need more. I ended up around 230g of protein today.

I run on average 50-60km / week. that is 2 sprint sessions of 5-6km, 2 medium-hard effort 10-15km runs and a 22-30km long slow run on the weekend.

I also cycle roughly 80km a week. And next year will be adding swimming so can also do an ironman. I'm doing multi stage mountain bike racing, aiming sub 3hr 110km road race, multi day running events, and ultra distance running.

Someone who does a little bit of gym needs more than average, what do you reckon I need? The same as someone who says they train a lot by training 4 times a week for maybe 30m-60m?

I would have serious muscle breakdown if I don't keep up my protein levels. But hey, doctors and sports nutritionalists are always wrong on MFP... sure, listen to the random dudes who haven't been tested, don't know your training or goals etc and just assume your doing it to only get average size and average fitness and do nothing hard

I've had heart problems when I was a kid, had eating problems too, so naturally when I train like I do NOW, I make sure it is by the books 100%. A general consensus in running is 60% protein, 30% carbs and 10% fats when training to maintain lbm etc. Can say what you want, but a formula that works for elite sprinters and runners can't be wrong.

Here is a question, as an example, have you seen what most of the olympic athletes ate for their training? Do they look like their kidneys are failing?

I'm sorry, but you cite it is damaging to your kidneys, which sure it might be, if your a lazy bugger and don't actually need the protein.

I'm reducing the protein next year to lower becuase as mentioned now I might run fast 4 x 5-10km runs and only one 22-30km lsd run, next year I'll be doing only 1-2 tempo runs, and be building distance up to around 90km+ / week so will be needing more carbs for fuel as opposed to sprinting which is great for building power and strength and hence the extra protein req.

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).

There is no evidence that a person eating that much protein to be concerned about it or be monitored by a doctor that I've ever seen. If you have any, by all means post it. However, you have been asked this before. Multiple times. And you have yet to put up any scientific data indicating this is a concern yet you seen to jump in on any high protein thread with what appears to be baseless fear mongering. Please put up or........ you know the rest.

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?

chia seeds, cacao nibs, goji berries. mmm