Do I need more protein

steveocall
steveocall Posts: 3
in Food and Nutrition
I have always done quite a lot of cardio exercise but recently started doing some resistance work. I had a trainer in the gym draw me up a full body workout which I'm doing (since last week) and intend to do 3 days a week.

My issue is I consistently eat under my protein target (which is between 166 and c. 250 grams per day depending on cardio activity). I let MFP pick my nutrient ratios.

I'm averaging around 75-90 grams per day. My sources of protein most days are smoked salmon at breakfast, chicken dark or breast meat/ham for lunch and a lean fish or meat for dinner.

Is this likely to be a problem with the resistance training, I'm not aiming for a lot of muscle mass, just help with the weight-loss.

Replies

  • ModQuad
    ModQuad Posts: 20
    Unless you have a medical condition related to protein, going over your protein macros isn't really a problem. Different types of protein are absorbed at different rates, but in general the human body can properly absorb 20g protein every 2-3 hours. The extra protein is fine, it just doesn't get used like the initial 20g. Personally, excess protein me sleepy, so I try not to go over 20g per meal/snack.

    You might want to get at least 100g if you want to reap the benefits of intense resistance training. You can experiment by upping your levels and seeing if that has any effect on you at the gym over a period of time.
  • wide2bride
    wide2bride Posts: 30
    my fitness instructor preaches at least 20-30g per meal (based on 5 meal plan) or .8-1g per lb of body weight. I aim for 160-180g per day and feel wonderful doing such.

    I am 5'5 177lbs and about 29% BF
  • wide2bride
    wide2bride Posts: 30
    Side note: I do take 2 digestive enzymes with food a day because it helps with the breakdown of a higher protein diet for me personally. (i.e....creates more regular bowel movements)
  • melnorwich
    melnorwich Posts: 60 Member
    My understanding is that you need protein to rebuild the muscle after you do resistance/strength training and you should eat protein an hour after doing this type of work. I'm no expert, but I wonder if undereating protein just means that you're body isn't getting the full benefit. I'd suggest taht you eat at the protein targets suggested for a while and see if this has a positive impact on recovery, body fat % etc
  • steveocall
    steveocall Posts: 3
    I might add two hard boiled eggs to my daily food, on workout days
  • naariel
    naariel Posts: 37
    Proteins depend mostly on your lean body mass and your wish or not to build muscles. Cardio doesn't really add on your need for protein, if anything it'll makes you want more carbs for energy. Resistance, on the other hand, could increase your need in proteins, depending on how much you train.
    I set my MINIMAL protein goal depending on lean body mass, but I don't care if I go higher than that (it's good for me, even). My goal is basically your average (my minimal goal is 75g, ideal more around 90g) and I'm 116lbs total (with something around 93 to 95lbs of LBM hence my ideal around 90g). So unless you weigh less thant that, yeah I think you should eat more proteins. I don't know how much, but 80g on average seems quite low for a man.
  • steveocall
    steveocall Posts: 3
    Thanks, that makes sense, I'll try add eggs and see how I get on.

Categories