IIFYM Says I Need 100g of Protein..?!

Options
blinksteph
blinksteph Posts: 5
in Food and Nutrition
That seems a little much! I've been inactive for the past few weeks bc of a hamstring injury so would this much protein even make sense? I'm also afraid of not getting enough bc I've noticed some hair loss which I think is excessive especially for my age (25y/o female).
I've been using MFP for 2 or 3 years now, only as a guide, but it has my protein intake levels around 50g and I'm wondering if that's too low.
I weigh 132, at 5'1" carrying most of my weight in my hips/butt. Trying to lose fat, and build muscle when I can finally get back to working out. Thanks so much!

Replies

  • cjl2535
    cjl2535 Posts: 89
    Options
    100g isn't much at all to be honest =/ But I feel it also depends on what type of exercises you're doing.
    For instance, if you're lifting heavy, you will need extra protein than someone who is not because you need the extra to repair them.

    I do intense cardio 3x a week + lift heavy 4x a week and I eat at LEAST 160grams of protein per day sometimes even 200g.

    I'm not too experienced or anything so don't hold me to it but IMO 100g isn't much.

    Protein is a must if you want to build muscle :)

    I think hair loss can also be caused by low calorie intake cause this happened to me as well a few years ago...it could also be due to too little other nutrients. Make sure you get enough fat and iron in your diet especially!
  • colors_fade
    colors_fade Posts: 464 Member
    Options
    Just linked this in the protein thread, but I'll link here again:

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    http://www.ncbi.nlm.nih.gov/pubmed/7550257


    From the first link:

    "Lemon et al. (1992) studied bodybuilders training 1.5h per day, 6 days per week and still concluded 0.75g/lb is the highest intake at which body composition benefits could occur."

    You need less protein than you think to build muscles and aid in recovery.
  • tquill
    tquill Posts: 300 Member
    Options
    Just linked this in the protein thread, but I'll link here again:

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    http://www.ncbi.nlm.nih.gov/pubmed/7550257


    From the first link:

    "Lemon et al. (1992) studied bodybuilders training 1.5h per day, 6 days per week and still concluded 0.75g/lb is the highest intake at which body composition benefits could occur."

    You need less protein than you think to build muscles and aid in recovery.

    So since the OP weighs 132 pounds... 100 grams is just about right.

    If I remember correctly, the first link recommends 0.82 g/lb... which would mean the OP should get around 108 grams per day.
  • blinksteph
    blinksteph Posts: 5
    Options
    Thanks guys, I'm totally new to the whole "finding your macros" thing and have only been using MFP as a guide. I guess 100g seems like a lot to me since MFP has always recommended half of that!
  • JoRocka
    JoRocka Posts: 17,525 Member
    Options
    ....MPF recommends...

    you can change that in goal settings to whatever percentage you like- mine is set to something like 40% of my calorie goal.



    lulz- I eat 130 roughly before I even leave work.

    100 is kind of the average ball park- you can survive on 40-60 and function fine- but for weight loss- protein is important. It's more important than any other macro. I always view 100 as my minimum. Anything over that is just bonus.

    It's also not exceptionally difficult to reach- you'll be fine. Eat up my friend.
  • bellaa_x0
    bellaa_x0 Posts: 1,062 Member
    Options
    MFP seems to always low-ball the protein recommendation if you don't customize your macros/macro percentages, but 100g is definitely not too much.. i have been eating 170g of protein a day for the past two months and am now up at 190g!

Categories