AUGH Do you REALLY need 139 for Protein!???

I am suppose to be eating 160g/day of protein. I struggle to get it in. But, I am trying to meet it!

I almost always go under on protein and over on sugar. Even with greek yogurt and a whey protein drink daily. It is frustrating...one source says 'high protein, high fat, low carb" and the next says, "low fat, moderate carbs" and not too much protein, it's hard on the kidneys....arggh!

I am for about .8 g protein per pound of lean body mass (estimated) which puts me close to 100 grams. If I can get around 100, I'm satisfied.

My protein intake is always high; I lift weights

steak and chicken

I generally hit 120ish with regular foods, like chicken, lean beef, and fish. You have to get serious about cutting unnecessary carbs, considering breads that are higher in fiber and lower in calories, and making sure that you eat a high protein breakfast.

Try mixing the protein powder with greek yogurt or milk. Greek yogurt with protein powder gives me a minimum of 32 grams for right around 300 calories. That's a good way to start.

Yup, just do it. Today is the foundation for tomorrow.

It does not have to be per body weight but per lean tissue weight. And that number can be what you SHOULD weigh not what you currently do. Lyle McDonald explains it well, according to a quote from his Body Recomposition website:

"So basically we have an intake continuum ranging from about 1.5 g/kg (0.68 g/lb) as a minimum for the obese non-training individual up to a high of around 3.3 g/kg (1.5 g/lb) of protein per pound of lean body mass for very lean heavily training athletes or bodybuilders with middle ground values being found in between those two extremes. You’ll note that I didn't put any of those values in terms of percentages for reasons discussed in Diet Percentages: Part 1 and Diet Percentages: Part 2."

http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html

So 139 is a bit high but within a decent range if you are a serious athlete, but if not you probably would do just fine on 100-120 grams of protein a day.

An easier way to think of this is what SHOULD you weigh in lean tissue? That in grams is what you should consume in protein grams. For most women that is under 140 lbs. If you are considering a healthy 20% body fat then you are under 120 lbs of lean tissue. The max would be around 120 for most women who do just moderate training more for women who do heavy training.

I figure my max protein is about 140-160 grams a day. I work out about 6 times a week, 90 minutes a day of cross training (spinning, swimming and strength training).

So according to people like McDonald you are fine at about 100 grams and actually at 120 lbs lean tissue that would only require just over 81 grams of protein if you just want the bare minimum.

Protein really helps me not over eat other things so I don't mind keeping my protein levels high and reduce other macros, especially carbs, which do nothing but usually make me more hungry. I use protein shakes to help me hit my protein targets...its almost like drinking chocolate milk a couple times a day...pretty easy

http://www.cdc.gov/nutrition/everyone/basics/protein.html