How much protein per day
fightdem
Posts: 38
Hey guys, for workout how much protein do you need per day? I don't know about this lbs and rmr thing, sorry for the noob question. Thanks before
0
Replies
-
This content has been removed.
-
.6-.8g per lb of body weight will suffice.
How do you know which end of this range is right for you? I have been following the 1g/lb of lean body mass approach (which falls in the middle of this range) but meeting it is a struggle every day! Is .6 enough during loss to keep me from losing muscle?0 -
I'm going to need you to be more specific about your goals and what kind of exercise you're doing.0
-
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.0
-
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
0 -
.6-.8g per lb of body weight will suffice.
How do you know which end of this range is right for you? I have been following the 1g/lb of lean body mass approach (which falls in the middle of this range) but meeting it is a struggle every day! Is .6 enough during loss to keep me from losing muscle?
Most of the studies that I've read with these ranges involve athletes. Personally I wouldn't go under .45 grams per pound while maintaining. Last year I believe there was a study of .6 grams per pound in a deficit maintaining lean body mass. In theory the higher may add muscle but, outside of muscle biopsies who knows.
Real science has provided sufficient data to support these assertions regardless of how vocal and adamant some individuals may be in furthering their distorted belief systems.0 -
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
As another poster said, we need more information. What are your goals? Contrary to this poster, it does matter what your goals are. There may be enough protein in plants for the quoted poster but I know people that tried this route and it came back and bit them big time. My niece tried this route and almost got hospitalized because of it.
I personally try and get 150+ grams of protein on the days I lift. On days I do not lift I still try and get over 100 grams. I think my goals are set at 35% of my daily intake. The days that my protein percentages are higher are also the days I feel fuller.0 -
I'd recommend 0.8 grams per 1lbs of body mass. You can, if you want, have up to 1.20
-
This content has been removed.
-
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
Tried it, ended up with a hormone imbalance. Tried a VLCD, same thing. This girl needs, and gets 130-150 grams of protein a day, and it works like a charm. Not every body responds well to this type of diet, and in my experience (and talking to many others too), most bodies do not.
OP, to get any sort of good advice from the wonderful peeps on here, you'll have to give some more details about your workouts and goals.0 -
I believe the minimum rda is .8 per kilogram of bodyweight. If you exercise (which you should be), it is probably a good idea to at the very least double that. If cutting, triple it.0
-
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
Absolute nonsense. Stop posting this dribble. Your advice is going to hurt someone.0 -
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
This post is categorically and fundamentally wrong in pretty much every way.
The poster claiming this has lost, in my estimation based on before/after pictures he has posted, at least 20 lbs of muscle mass while losing weight specifically because of his incredibly low protein intake coupled with an apparent lack of resistance training. This means his body now has significantly more fat mass and less muscle mass than if he had followed more reasonable guidelines.
If you are losing weight, and want to lose fat instead of muscle, do not follow his advice and instead consume the evidence-based recommendation of 1 - 1.4 grams per pound of lean body mass:
http://www.ncbi.nlm.nih.gov/pubmed/24092765
http://www.jissn.com/content/3/1/70 -
Sorry for the little information. I currently do only bodyweight strength training at home, and i don't go to gym. My long term target is athletic capabilities with a lot of explosive movement like to dunk. But i just started for a few months ago and i start with bodyweight exercise. I weight 65 kg (146 lbs), so i guess i need around 0.8 x 146 lbs = 116 g of protein. Thanks !0
-
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
Stop spreading vegan fruitasarus rex propaganda. If you want to try and convert more followers just walk door to door.0 -
Keeping in mind that the OP is an 18 yr old male with, I'm assuming, no renal or other health problems... odds are you're not getting enough protein. Short of a dexa scan, you have no way of knowing what your "lean body mass" is. I eat/supplement a LOT of protein, and I have been losing weight despite being on increasingly more calories.
iifym.com can rough out some macro benchmarks to hit. Try it over a few weeks, see how your body reacts, and adjust as necessary.0 -
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
that's why in the whole course of human history and human pre-history, there's never been a single group of people who subsisted on gathering only, as opposed to hunting and gathering. And hunter-gatherers, or at least healthy, successful hunter-gatherers, get around 80g protein a day, mostly from animal sources. More than that in some ecosystems (e.g. the Arctic). Neanderthals got 100% of their protein from meat (molecular studies confirmed this); they ate vegetables too but this would have been for carbs and micronutrients.
even gorillas don't rely on plants for all their protein because they eat insects, a lot of insects, and insects are high in protein. Animal protein. And they're much better at digesting coarse vegetation like grass than humans are. In fact all the great apes are omnivores, and the two most closely related to humans (chimps and bonobos) eat mammals as well as insects. Cows and other ungulates can live off a plant only diet because they have four stomachs and can digest the cellulose in grass and other plants, which humans can't digest. Cellulose passes straight through the human digestive tract, and it's known as "fibre" which is necessary in the diet to avoid constipation etc but it provides no actual nutrition.
humans are omnivores and need more protein than you can get on a plant only diet, unless you happen to live in a part of the world where you can grow huge quantities of tofu or pulses and get your protein from them and have access to vitamin B12 suppelements, or live in a post-industrial society where you can have those kinds of foods imported to where you live and buy vitamin B12 supplements in your local shops.
If you want to live off plants, go ahead, but don't lie to yourself or other people about the nutritional needs of humans just to make it suit your decision to eat a plant only diet. Humans can be healthy on a plant only diet so long as they get all the same nutrients that an omnivore gets, which includes eating the same macronutrient profile that an omnivore gets, i.e. a lot more protein than the amount listed above.0 -
Sorry for the little information. I currently do only bodyweight strength training at home, and i don't go to gym. My long term target is athletic capabilities with a lot of explosive movement like to dunk. But i just started for a few months ago and i start with bodyweight exercise. I weight 65 kg (146 lbs), so i guess i need around 0.8 x 146 lbs = 116 g of protein. Thanks !
I would look at that as a minimum...0 -
Stop spreading vegan fruitasarus rex propaganda. If you want to try and convert more followers just walk door to door.
0 -
.6-.8g per lb of body weight will suffice.
Exactly what this guy said. There's plenty of research (real research, not funded by controversial industry or terribly done control groups) that you can get the same muscle building as 1g/lb.
And for all those trying to spread high protein/paleo/anti vegan whatever....ill laugh at you in 50 years. It had been proven that low protein diets can increase health and longevity.0 -
Sorry for the little information. I currently do only bodyweight strength training at home, and i don't go to gym. My long term target is athletic capabilities with a lot of explosive movement like to dunk. But i just started for a few months ago and i start with bodyweight exercise. I weight 65 kg (146 lbs), so i guess i need around 0.8 x 146 lbs = 116 g of protein. Thanks !
I would look at that as a minimum...
Actually i have a really hard time in getting enough protein even for the usual RDA 54 g. The source of protein i can get at the moment is tempeh, milk, egg, peanut, meat only on occasionally. Can you give me some meal examples of around 100+ g protein? Thanks0 -
You don't need a whole lot. Your muscle cells run on glucose, and so does your brain. The amount of protein found in plant food, like fruit and greens, is enough for most people. You only need protein to repair, not fuel yourself, which is a very common misconception. About 3%-9% of your total caloric intake should come from protein, and that just so happens to be exactly how much is in most plant food.
This post is categorically and fundamentally wrong in pretty much every way.
The poster claiming this has lost, in my estimation based on before/after pictures he has posted, at least 20 lbs of muscle mass while losing weight specifically because of his incredibly low protein intake coupled with an apparent lack of resistance training. This means his body now has significantly more fat mass and less muscle mass than if he had followed more reasonable guidelines.
If you are losing weight, and want to lose fat instead of muscle, do not follow his advice and instead consume the evidence-based recommendation of 1 - 1.4 grams per pound of lean body mass:
http://www.ncbi.nlm.nih.gov/pubmed/24092765
http://www.jissn.com/content/3/1/7
I agree with jonnythan based on visual observations of Rocbola's profile picture.0 -
.6-.8g per lb of body weight will suffice.
Exactly what this guy said. There's plenty of research (real research, not funded by controversial industry or terribly done control groups) that you can get the same muscle building as 1g/lb.
And for all those trying to spread high protein/paleo/anti vegan whatever....ill laugh at you in 50 years. It had been proven that low protein diets can increase health and longevity.
I'll be dead in 50 years because of all the red meat, butter, and sugar I eat. But go ahead and laugh at a dead person if it makes you feel better.0 -
.6-.8g per lb of body weight will suffice.
Exactly what this guy said. There's plenty of research (real research, not funded by controversial industry or terribly done control groups) that you can get the same muscle building as 1g/lb.
And for all those trying to spread high protein/paleo/anti vegan whatever....ill laugh at you in 50 years. It had been proven that low protein diets can increase health and longevity.
I'll be dead in 50 years because of all the red meat, butter, and sugar I eat. But go ahead and laugh at a dead person if it makes you feel better.
Actually that would make me feel better
0 -
Sorry for the little information. I currently do only bodyweight strength training at home, and i don't go to gym. My long term target is athletic capabilities with a lot of explosive movement like to dunk. But i just started for a few months ago and i start with bodyweight exercise. I weight 65 kg (146 lbs), so i guess i need around 0.8 x 146 lbs = 116 g of protein. Thanks !
I would look at that as a minimum...
Actually i have a really hard time in getting enough protein even for the usual RDA 54 g. The source of protein i can get at the moment is tempeh, milk, egg, peanut, meat only on occasionally. Can you give me some meal examples of around 100+ g protein? Thanks
Eat more meat, or use protein powder. How tall are you?0 -
.6-.8g per lb of body weight will suffice.
Exactly what this guy said. There's plenty of research (real research, not funded by controversial industry or terribly done control groups) that you can get the same muscle building as 1g/lb.
And for all those trying to spread high protein/paleo/anti vegan whatever....ill laugh at you in 50 years. It had been proven that low protein diets can increase health and longevity.
Muscle building and muscle preservation are very different things. You need significantly less protein while gaining weight than while losing weight.0 -
Eat more meat, or use protein powder. How tall are you?
My height is 166 cm. Unfortunately i can't get meat everyday, and protein powder is kinda hard to get here.0 -
Eat more meat, or use protein powder. How tall are you?
My height is 166 cm. Unfortunately i can't get meat everyday, and protein powder is kinda hard to get here.
Eat more milk and eggs then...0 -
Eat more meat, or use protein powder. How tall are you?
My height is 166 cm. Unfortunately i can't get meat everyday, and protein powder is kinda hard to get here.
Drink a lot of milk then. At your height, weight, and age, you're primed to get strong and build muscle quickly. A lot of calories, a lot of protein, and a lot of training (but not too much).0 -
46 grams per day for women.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions