How much protein do I need a day?
Lexandreia
Posts: 82 Member
Hi,
I'm 5'2, 108lb and 18 years old. On gym days (3X a week) I do a timed mile on the treadmill, a mile on the elliptical, calisthenics and about 45 min of weights (using 20lb dumbells for arms, 55lb barbells, squat 70lb, other stuff). I run 2.3 miles on my non-gym days + calisthenics and a 4.6 miler on Saturday.
I don't really eat much meat and when I do I freak out that I'm taking in way too much and sometimes I'm really concerned I'm not getting enough. How much should I eat per day? Thanks.
For example, today I ate a 4oz chicken breast and 3oz of fish as meat protein today. I had the option of a 3oz piece of turkey since I was still hungry after dinner but I went for fruit instead. Today was a lifting day; would it have been really bad to eat the 3oz of turkey to fill me up? I also had a egg, 1/4 cup of black beans, 1/4 cup of plain-nonfat greek yogurt as other protein sources as well today. And yes, I eat tons of fruits and vegetables (currently trying to cut back on the fruit).
On an average day I usually just eat 1 serving of meat-based protein and sometimes on non-lifting days I eat none at all.
I'm 5'2, 108lb and 18 years old. On gym days (3X a week) I do a timed mile on the treadmill, a mile on the elliptical, calisthenics and about 45 min of weights (using 20lb dumbells for arms, 55lb barbells, squat 70lb, other stuff). I run 2.3 miles on my non-gym days + calisthenics and a 4.6 miler on Saturday.
I don't really eat much meat and when I do I freak out that I'm taking in way too much and sometimes I'm really concerned I'm not getting enough. How much should I eat per day? Thanks.
For example, today I ate a 4oz chicken breast and 3oz of fish as meat protein today. I had the option of a 3oz piece of turkey since I was still hungry after dinner but I went for fruit instead. Today was a lifting day; would it have been really bad to eat the 3oz of turkey to fill me up? I also had a egg, 1/4 cup of black beans, 1/4 cup of plain-nonfat greek yogurt as other protein sources as well today. And yes, I eat tons of fruits and vegetables (currently trying to cut back on the fruit).
On an average day I usually just eat 1 serving of meat-based protein and sometimes on non-lifting days I eat none at all.
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Replies
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Hello there and welcome! I'm no expert in this but here is my questions and suggestions.
1) What is your goal with protein?
2) Are you just trying to get more or use it for muscle recovery?
3) Why are you not tracking your calorie intake for food?
4) Why you not tracking your workouts?
Now my suggestions...
This website and or phone application is a great tool! When you start tracking your calorie intake for food under See All Nutrients it will show you how much is your goal and how much your lacking and or over your goal for protein.
Speaking of goals you need to set that up as well rather it's for maintaining, weight loss, and or weight gain. Once you set your goal it will suggest you daily calorie intake for example mine is to maintain 178 lbs at 5'10" they suggest I intake 2230 calories and 116 grams of protein daily.
I can see your still new to this website which is ok...Explore the website and phone application there are a lot of great tools,
Hope this helps!0 -
I am sure you will get lots of answers here, but usually its 1 g per 1 lb lean muscle.. or you can just make it easy and do your body weight if you want. Those levels of protein aren't going to hurt you.. and with lifting and non-lifting days that doesn't really matter as even the non-lift day your body still needs protein to recover.
If you don't know, do some calculations to figure out your bf% since you are probably around your idea weight, and determine your goals then that might help more.0 -
Hi,
I'm 5'2, 108lb and 18 years old. On gym days (3X a week) I do a timed mile on the treadmill, a mile on the elliptical, calisthenics and about 45 min of weights (using 20lb dumbells for arms, 55lb barbells, squat 70lb, other stuff). I run 2.3 miles on my non-gym days + calisthenics and a 4.6 miler on Saturday.
I don't really eat much meat and when I do I freak out that I'm taking in way too much and sometimes I'm really concerned I'm not getting enough. How much should I eat per day? Thanks.
For example, today I ate a 4oz chicken breast and 3oz of fish as meat protein today. I had the option of a 3oz piece of turkey since I was still hungry after dinner but I went for fruit instead. Today was a lifting day; would it have been really bad to eat the 3oz of turkey to fill me up? I also had a egg, 1/4 cup of black beans, 1/4 cup of plain-nonfat greek yogurt as other protein sources as well today. And yes, I eat tons of fruits and vegetables (currently trying to cut back on the fruit).
On an average day I usually just eat 1 serving of meat-based protein and sometimes on non-lifting days I eat none at all.
Hi!
Have you had a chance to read this? http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
And no, it would not have been bad to eat the turkey. Unless you have a medical issue, do not worry about going over on protein. The MFP protein settings are really low and should be ignored (or at least treated as bare minimums) in our opinion.0 -
I agree with Sara there. Just this week an MD informed me that even it we do eat "too much protein", we pee out the excess. So get your turkey on and enjoy!0
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I agree with Sara there. Just this week an MD informed me that even it we do eat "too much protein", we pee out the excess. So get your turkey on and enjoy!
You do not pee out the excess. The excess nitrogen from amino acid breakdown is what you find in urine. You use 'excess' amino acids (those that are not used for MPS, cell repair and whatnot) for energy via a process called gluconeogenesis.0 -
Sara to bro science:
Yeah, LexAndreia, as mentioned in your other thread on this topic -- more protein, especially with your activity level, and remember that your body is still rebuilding on your non-lifting days. An actual rest day once in a while probably wouldn't kill you either.0
This discussion has been closed.