100g of Protein a Day?

jennmariepantoja
jennmariepantoja Posts: 145 Member
in Food and Nutrition
I was reading a blog somewhere and the writer attributed much of his success to eating 100 grams of protein a day.
Your thoughts?
My diary is currently set to 58 a day by MFP default.

And this is my 100th post :)
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Replies

  • Phrick
    Phrick Posts: 2,765 Member
    A good guideline is 1gm protein per. 1lb of lean body mass (which you can figure out via Googke search, I'm not home or I'd dig up a link). So for me when I started out that was 147gm a day! So yeah, 100 seems totally reasonable, and yes, MFP sets it's bar for protein absurdly low.
  • ThorATK
    ThorATK Posts: 33 Member
    All good in the hood
  • grapegorilla13
    grapegorilla13 Posts: 32 Member
    A good guideline is 1gm protein per. 1lb of lean body mass.

    This is what I've read too.
  • jennmariepantoja
    jennmariepantoja Posts: 145 Member
    hm. thanks for the info!
    Found this link: http://www.medindia.net/doctors/Clinical_cal/lean-body-weight.asp

    Looks like I should be having about 120g per day!
  • Julien1251
    Julien1251 Posts: 1
    .
  • charliemarie923
    charliemarie923 Posts: 275 Member
    My protein goal is set at 57g . someone in another post told me to only eat 100g or more if i was trying to build muscle...not sure if thats true or not, but 57g of protein is more than ive ever eaten...i usually live off carbs.
  • CariS001
    CariS001 Posts: 169 Member
    I would aim for at least 100g.
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    1 gram per LBM is a good guideline. MFP's protein and fat defaults are low (IMO) especially if you are lifting or doing serious cardio. I gave myself a protein deficiency and really damaged my nails eating about 40-50 grams a day and seriously exercising a couple hours a day. An "excess" of protein also is not particularly harmful, so long as you don';t have preexisting kidney or liver issues.
  • jjrichard83
    jjrichard83 Posts: 483 Member
    You need 0.6 grams per lb of lean body mass to maintain, and only 0.8 to gain (as per the National Strength and Conditioning Association).

    The author of that blog most likely thought it was this "100 grams" that helped him, when in fact, it was probably something else - or a combination of other things, and he is giving too much credit to the protein without actually knowing for sure.

    That 1 gram per lb. has been spread far and wide, and has very little scientific evidence to back it. That being said, a little excess protein won't hurt.
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    My protein goal is set at 57g . someone in another post told me to only eat 100g or more if i was trying to build muscle...not sure if thats true or not, but 57g of protein is more than ive ever eaten...i usually live off carbs.

    No, it's not true. You're not going to build significant muscle unless you are eating at a surplus. Even then, in absence of testosterone and opr steroids, women just don't gain muscle mass quickly or easily. a half a pound of muscle per month would be great gain for a chick. Again, let me emphasize- IF she is eating at a SURPLUS. You are actually losing some LBM eating at a deficit.
  • ande1560
    ande1560 Posts: 12
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?
  • jjrichard83
    jjrichard83 Posts: 483 Member
    hm. thanks for the info!
    Found this link: http://www.medindia.net/doctors/Clinical_cal/lean-body-weight.asp

    Looks like I should be having about 120g per day!

    between 72- 96 grams is fine. If you eat more, don't worry, but no need to use a supplement to get higher
  • jjrichard83
    jjrichard83 Posts: 483 Member
    My protein goal is set at 57g . someone in another post told me to only eat 100g or more if i was trying to build muscle...not sure if thats true or not, but 57g of protein is more than ive ever eaten...i usually live off carbs.

    No, it's not true. You're not going to build significant muscle unless you are eating at a surplus. Even then, in absence of testosterone and opr steroids, women just don't gain muscle mass quickly or easily. a half a pound of muscle per month would be great gain for a chick. Again, let me emphasize- IF she is eating at a SURPLUS. You are actually losing some LBM eating at a deficit.

    Not true. You can gain lean mass while losing weight in a deficit. That myth has been busted many times by a number of sources.
  • jjrichard83
    jjrichard83 Posts: 483 Member
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?

    I take 2-3 scoops on days I don't get enough from my diet, but I do try to get it though whole foods. I think plant based protein is much healthier than whey protein, so if its a worry, go for a vegan choice. Many people take 4+ scoops daily with no side effect, so you'll be fine.
  • charliemarie923
    charliemarie923 Posts: 275 Member
    hm. thanks for the info!
    Found this link: http://www.medindia.net/doctors/Clinical_cal/lean-body-weight.asp

    Looks like I should be having about 120g per day!

    Sorry to be thick but how did you work out you need 120g from that link?
    All it told me was that my lean body mass is too high and i have an obese body type!! Great booster
  • neonemesis
    neonemesis Posts: 74 Member
    i personally consume 160-176 Grams of protein per day. and i have noticed significant muscle gains.
  • triggsta
    triggsta Posts: 140
    I eat 188g(ish) of protein a day. 50/30/20 macros. I try to limit protein consumption to only 1-2 scoops of protein powder. Can be hard, but I get to eat lots of eggs and meat so that's pretty awesome.
  • ThorATK
    ThorATK Posts: 33 Member
    My protein goal is set at 57g . someone in another post told me to only eat 100g or more if i was trying to build muscle...not sure if thats true or not, but 57g of protein is more than ive ever eaten...i usually live off carbs.

    No, it's not true. You're not going to build significant muscle unless you are eating at a surplus. Even then, in absence of testosterone and opr steroids, women just don't gain muscle mass quickly or easily. a half a pound of muscle per month would be great gain for a chick. Again, let me emphasize- IF she is eating at a SURPLUS. You are actually losing some LBM eating at a deficit.

    Not true. You can gain lean mass while losing weight in a deficit. That myth has been busted many times by a number of sources.

    This is true for a novice lifter, not so much for anyone past that point. So it's true to a certain extent
  • shinkalork
    shinkalork Posts: 815 Member
    yea....at least 100g would be the best...

    I take around 140 to 175g a day.
  • grapegorilla13
    grapegorilla13 Posts: 32 Member
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?

    Have to plan and spread it out. If your target was 100g/day and you normally eat 3 meals a day then, yup, ~33g/meal.

    In two weeks of trying to meet my own quota I've only achieved the goal once. Not sure about taking that much powder in/day, everyday if you're not working out. I try to avoid any more than 2/day. You also need to watch how much calories, sugar, etc. your powder has.
  • Warchortle
    Warchortle Posts: 2,197 Member
    Protein has a higher thermogenic profile and for me doesn't cause cravings from insulin spikes cravings like ice cream does even if ice cream fits in my macros.
  • ThorATK
    ThorATK Posts: 33 Member
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?

    Answered your own question: If your diet isn't providing enough protein you can bump it up with a protein shake. This should be the only reason you take a shake, not just arbitrarily. It's not dangerous, unless you choke to death on it
  • 3foldchord
    3foldchord Posts: 2,918 Member
    I get between 100-140 grams a day.
    Edit to say, I am not "bulking" or building muscle, I am dropping bodyfat %
  • KaleidoscopeEyes1056
    KaleidoscopeEyes1056 Posts: 2,996 Member
    OP, I was gong to answer your question, but ThorATK's profile picture distracted me. *drool*
  • jjrichard83
    jjrichard83 Posts: 483 Member
    Protein has a higher thermogenic profile and for me doesn't cause cravings from insulin spikes cravings like ice cream does even if ice cream fits in my macros.

    Yep!

    I noticed if I add 20-30 grams of protein to a meal it fills me up longer and no energy drops.
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  • leighann881
    leighann881 Posts: 371
    My protein is set at 104.... I'm 125 lbs. It's 30% of my 1380cal diet. It is a good amount for me because I depend on protein for filling me up at lunch.
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?
    I eat 146 a day and yes two scoops of protein powder is the only way I could do it :)
  • tameejean
    tameejean Posts: 197 Member
    I eat between 100 and 140 grams of protein a day (I weigh 140). I don't consume dairy, so I get mine from eggs, nuts, turkey, chicken, fish, beef and things like chia seeds, flax and vegan protein powder. It's not too hard and protein definitely keeps you more satisfied.
  • Joehenny
    Joehenny Posts: 1,222 Member
    Out of curiosity, how do you guys GET that much protein in your diet? Also, is it safe to use 2-3 servings of protein powder per day?

    I get on avg 160-190 on a cut and 200 plus on a bulk. Every meal is protein based, I try to avg 10g of P per 100 cals.

    Breakfast: 1 egg, 5-6 whites, 2 oz turkey breast, waffles. That's like 50gs right there for about 400-550 cals

    Snack: 2 scoops of whey protein 42-60 grams depending on the brand Im using for about 260 cals top

    Lunch: 5 oz turkey sandwich about 20-30 grams can't recall off top

    Dinner 2 piece of tilapia or 6-8oz chicken breast and veggies and small carbs. 40-65 grams avg

    whey protein is safe, it's a food source. It is just derived from dairy nothing special just makes things easier.

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