Protein?
sexymom04
Posts: 263 Member
I know in order to gain muscle you need to eat more protein. I'm 132 lbs and need 132 g or protein. How can I get that much in a day? What do you do to get more protein?
0
Replies
-
The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.0 -
I ignore protein and macros in general0
-
You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.1
-
sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I'm doing a program from bodybuilding.com, I just started, week 2 tomorrow. I'm lifting heavy as I just started0 -
You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol0 -
I aim for @ 100 grams and usually fall a little short. Most of it comes from chicken, fish, yogurt, eggs, and protein powder. I also get a little from nuts and grains.0
-
To many carbs and you won't burn them all for energy, which will result in cell storage and produce body fat so be conscious of upping your carbs. If you do though, focus on eating the majority of carbs as close to your workout as possible, pre and post.0
-
^^^^ wrong. Carbs don't make you fat at all, I promise. Don't believe me? Do read articles from Layne Norton, Alan Aragon, Paul Carter, Jim Wendler.0
-
To many carbs and you won't burn them all for energy, which will result in cell storage and produce body fat so be conscious of upping your carbs. If you do though, focus on eating the majority of carbs as close to your workout as possible, pre and post.
No one gains fat in a calorie deficit regardless of carb intake.
OP - in addition to protein target about 0.35 grams of fat per pound of body weight. Then, after accounting for protein and fat, get you remaining calories through carbs.1 -
sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg0 -
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Research on Protein Intake
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake
http://community.myfitnesspal.com/en/discussion/869015/fundamental-flaws-with-rda-recommendations-for-protein
http://community.myfitnesspal.com/en/discussion/1158604/eric-helms-protein-research
Protein sources
http://community.myfitnesspal.com/en/discussion/926789/protein-sources0 -
JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg
The guideline ratio I used correctly uses pounds. Check out this link to a brief discussion from Alan Aragon which also links to a Helms study. See #3 in this: http://www.alanaragonblog.com/2015/01/06/frequently-asked-questions-about-the-lean-muscle-diet/0 -
Not that I don't believe you, just trying to clear up the confusion. The poster above posted some links which all use similar amounts but with kg, not sure why some say kg and some say lb.sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg
The guideline ratio I used correctly uses pounds. Check out this link to a brief discussion from Alan Aragon which also links to a Helms study. See #3 in this: http://www.alanaragonblog.com/2015/01/06/frequently-asked-questions-about-the-lean-muscle-diet/
0 -
132g is overkill.
I'm 136 pounds and eat 110g of protein (ok I'm often over anyway) and even that's probably unnecessary.0 -
I feel like I am eating a lot of protein at 72. I can't imagine eating 136 gm (I weigh 136 lb)0
-
JackieMarie1989jgw wrote: »
Not that I don't believe you, just trying to clear up the confusion. The poster above posted some links which all use similar amounts but with kg, not sure why some say kg and some say lb.sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg
The guideline ratio I used correctly uses pounds. Check out this link to a brief discussion from Alan Aragon which also links to a Helms study. See #3 in this: http://www.alanaragonblog.com/2015/01/06/frequently-asked-questions-about-the-lean-muscle-diet/
Read all the links and it should clear it up for you. 1 pound per gram of lean body mass is converted to 2.2 or 2.3 grams per KG of lean body mass. The link I posted and its internal link to the Helms article actually argue for more protein than that in a low calorie diet. To provide the brief version for you here, RDA is too low but the amount many of us eat for heavy strength training while bulking and cutting is probably more than you need.0 -
sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »
Not that I don't believe you, just trying to clear up the confusion. The poster above posted some links which all use similar amounts but with kg, not sure why some say kg and some say lb.sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg
The guideline ratio I used correctly uses pounds. Check out this link to a brief discussion from Alan Aragon which also links to a Helms study. See #3 in this: http://www.alanaragonblog.com/2015/01/06/frequently-asked-questions-about-the-lean-muscle-diet/
Read all the links and it should clear it up for you. 1 pound per gram of lean body mass is converted to 2.2 or 2.3 grams per KG of lean body mass. The link I posted and its internal link to the Helms article actually argue for more protein than that in a low calorie diet. To provide the brief version for you here, RDA is too low but the amount many of us eat for heavy strength training while bulking and cutting is probably more than you need.
Ok, I think I missed the "pounds of lean body mass" point. My body fat % is on the high side of normal for a woman so when only accounting for LBM it would be less than my total weight. That makes sense.0 -
JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »
Not that I don't believe you, just trying to clear up the confusion. The poster above posted some links which all use similar amounts but with kg, not sure why some say kg and some say lb.sunnybeaches105 wrote: »JackieMarie1989jgw wrote: »sunnybeaches105 wrote: »The recommended intake for strength athletes is 1 gram per pound of lean body mass or about 0.8 grams per pound of total body weight. Are you doing heavy strength training? If not you don't need that much.
As for getting that much it's easy. Focus your diet on things like chicken breast, sirloin, lean pork loin, fish, shellfish, egg whites, cottage cheese, and yogurt, and then get plenty of veggies and fruit.
I thought the guideline was 0.8-1.2g /kg a day, not per pound? That is what I have been going by (61 kg, goal of 74 gm protein a day). I am not an athlete by any stretch of the imagination, though, and am doing only light resistance training for muscle maintenance. I am just curious because that is a biiig difference, pound vs kg
The guideline ratio I used correctly uses pounds. Check out this link to a brief discussion from Alan Aragon which also links to a Helms study. See #3 in this: http://www.alanaragonblog.com/2015/01/06/frequently-asked-questions-about-the-lean-muscle-diet/
Read all the links and it should clear it up for you. 1 pound per gram of lean body mass is converted to 2.2 or 2.3 grams per KG of lean body mass. The link I posted and its internal link to the Helms article actually argue for more protein than that in a low calorie diet. To provide the brief version for you here, RDA is too low but the amount many of us eat for heavy strength training while bulking and cutting is probably more than you need.
Ok, I think I missed the "pounds of lean body mass" point. My body fat % is on the high side of normal for a woman so when only accounting for LBM it would be less than my total weight. That makes sense.
Yes. You have it. The link also mentions that women tend to have a higher body fat percentage than men so some adjustment may be made. Keep in mind that pretty much everything posted here on MFP (whether by me or anyone else) is mostly regurgitated from another source. I put myself in the "educated consumer" category (and that's what most informed users here are - they aren't scientists focusing on health and fitness, though there are exceptions). It then becomes very important to go read those sources so you can make a judgment of whether what someone is saying is soundly evidence based (using the scientific method) or sciency-sounding quackery. The members here do a pretty good job spotting the quackery, but there is also quite a bit of it here on the boards. You also have to read the fine print and make sure what someone is suggesting is right for you and your training regime. Someone training with a periodized heavy lifting program 4-5 days a week is going to have a higher optimum protein intake over someone doing light strength training 2-3 days a week.0 -
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
0 -
ForecasterJason wrote: »
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
so I would need more than 100g a day? I lift 4 days a week right now and next week my program goes up to 5 days.0 -
ForecasterJason wrote: »
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
Why?0 -
ForecasterJason wrote: »
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
Why?
Curious to see this too0 -
The National Academies of Science*--rather than the blog site of someone hoping you'll buy their book--sets the recommended amount at .8 g protein per kilogram of bodyweight (not LBM) per day. That number is supposed to be sufficient for 97% or 98% of the population. There's no indication that it is intended for someone trying to build significant amounts of new muscle, but you might ask yourself if you think you're in the top 3% of the population when it comes to resistance training. Personally, I treat it as a minimum, and aim to get another 20 grams of protein on top of that, which I don't find particularly hard, even though I don't eat a lot of meat. Lots of days I get more than that, but I don't stress if there are days here and there when I only get .8 g protein/kg BW.
*page 6 of this chart
http://www.nationalacademies.org/hmd/Global/News Announcements/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Summary_Listing.pdf
0 -
I get my protein from optimum protein powder mix. 24 grams per scoop of 30 gram size which is almost over half a cup to my untrained eye. I buy the banana strawberry flavor and mix it in a bit of hot water until dissolved then add ice cubes and water. and slam it. I take it 30 minutes prior to my workout as I lift weights almost every day.
On the days I lift more than usual I take an additional dose 30 min after workout but I still haven't figured out which way is the best. Of course don't forget if you are lifting weights you will be hungry more-so make sure you fuel your body with calories that count-complex carbs, veg/fruits, nuts and meats/proteins. I try to not eat junk food but I am human. I have started this journey 9 weeks ago. I haven't lost weight instead I have gained but it could be because I am building muscle. It doesn't take long for me to bulk up so I am using it to my advantage.0 -
lynn_glenmont wrote: »The National Academies of Science*--rather than the blog site of someone hoping you'll buy their book--sets the recommended amount at .8 g protein per kilogram of bodyweight (not LBM) per day. That number is supposed to be sufficient for 97% or 98% of the population. There's no indication that it is intended for someone trying to build significant amounts of new muscle, but you might ask yourself if you think you're in the top 3% of the population when it comes to resistance training. Personally, I treat it as a minimum, and aim to get another 20 grams of protein on top of that, which I don't find particularly hard, even though I don't eat a lot of meat. Lots of days I get more than that, but I don't stress if there are days here and there when I only get .8 g protein/kg BW.
*page 6 of this chart
http://www.nationalacademies.org/hmd/Global/News Announcements/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Summary_Listing.pdf
So you start with the minimum, randomly throw on 20%, and ignore the recommendations of those who actually study optimum protein intake for strength sports? Seems legit.0 -
sunnybeaches105 wrote: »lynn_glenmont wrote: »The National Academies of Science*--rather than the blog site of someone hoping you'll buy their book--sets the recommended amount at .8 g protein per kilogram of bodyweight (not LBM) per day. That number is supposed to be sufficient for 97% or 98% of the population. There's no indication that it is intended for someone trying to build significant amounts of new muscle, but you might ask yourself if you think you're in the top 3% of the population when it comes to resistance training. Personally, I treat it as a minimum, and aim to get another 20 grams of protein on top of that, which I don't find particularly hard, even though I don't eat a lot of meat. Lots of days I get more than that, but I don't stress if there are days here and there when I only get .8 g protein/kg BW.
*page 6 of this chart
http://www.nationalacademies.org/hmd/Global/News Announcements/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Summary_Listing.pdf
So you start with the minimum, randomly throw on 20%, and ignore the recommendations of those who actually study optimum protein intake for strength sports? Seems legit.
20 grams, not 20%. On the theory that if the recommendation is only for maintenance, and not for anyone who is lifting, 20 grams a day (600 grams, or 21 ounces, a month) should be sufficient for any muscle-building I would be doing. I'm a natty woman in my 50s. There's no way I'm putting on over a pound of muscle a month.
And .8 g/kg BW/d is not the minimum. It's sufficient for 97% to 98% of the population. I treat it as a minimum for my own dietary planning, out of an excess of caution, because a little extra isn't going to hurt me.
If you want to consume more protein, feel free. I have absolutely no interest in trying to convince you otherwise. I'm just trying to reassure someone* who apparently is just starting lifting (and thus probably not in need of what some studies suggest may provide incremental benefits to serious, male lifters looking for every last bit of an edge -- or, as you say, "optimum protein intake for strength sports") that they don't necessarily need to strive for 1 g/lb BW/day, and that there are other, science-based sources that suggest a lower number. If you have studies showing benefits for higher amounts of protein for overweight, late-middle-aged women with some heavy-lifting experience but who have plenty of low-hanging fruit to harvest in their strength-training efforts, I'd love to see them.
As for the legitimacy of sources, I prefer the National Academies of Science to websites that either sell books or supplements. They clearly have a financial interest in convincing people that they need more protein, and that they have the answer.
*(two someones, actually, since @JackieMarie1989jgw expressed similar concerns, and wanted to know why she was seeing it expressed in both kilograms and pounds -- plus any similarly situated lurkers).0 -
Sorry, my bad. I was trying to phrase it the other way to say that you could eat less (like 85-90g) and that would probably be sufficient. In other words, the bare minimum you need for your goals is most likely less than 100g.ForecasterJason wrote: »
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
Why?
0 -
lynn_glenmont wrote: »sunnybeaches105 wrote: »lynn_glenmont wrote: »The National Academies of Science*--rather than the blog site of someone hoping you'll buy their book--sets the recommended amount at .8 g protein per kilogram of bodyweight (not LBM) per day. That number is supposed to be sufficient for 97% or 98% of the population. There's no indication that it is intended for someone trying to build significant amounts of new muscle, but you might ask yourself if you think you're in the top 3% of the population when it comes to resistance training. Personally, I treat it as a minimum, and aim to get another 20 grams of protein on top of that, which I don't find particularly hard, even though I don't eat a lot of meat. Lots of days I get more than that, but I don't stress if there are days here and there when I only get .8 g protein/kg BW.
*page 6 of this chart
http://www.nationalacademies.org/hmd/Global/News Announcements/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Summary_Listing.pdf
So you start with the minimum, randomly throw on 20%, and ignore the recommendations of those who actually study optimum protein intake for strength sports? Seems legit.
20 grams, not 20%. On the theory that if the recommendation is only for maintenance, and not for anyone who is lifting, 20 grams a day (600 grams, or 21 ounces, a month) should be sufficient for any muscle-building I would be doing. I'm a natty woman in my 50s. There's no way I'm putting on over a pound of muscle a month.
Okay, 20 grams. But, is the 20 grams not random? Or do you have some study saying the National Academy is wrong? Or is your own declared trust in them also limited? I'm not saying there's anything wrong with adding a little extra, but it seems you're telling me these reports are the gospel and yet you're not betting your own performance on them. If you bothered to read what I wrote above, you'd also see that I wasn't pushing the full 1 gram per pound of lean body mass on the OP.And .8 g/kg BW/d is not the minimum. It's sufficient for 97% to 98% of the population. I treat it as a minimum for my own dietary planning, out of an excess of caution, because a little extra isn't going to hurt me.
So it is sufficient? Sufficient for what? Health? That's not what we are talking about here. We are talking about optimal intake for building and retaining muscle mass. Those are two different subjects. You must understand this yourself because you are adding 20 grams to what the esteemed National Academies is actually calling "adequate."
If you want to consume more protein, feel free. I have absolutely no interest in trying to convince you otherwise.
Okay. That's very helpful.I'm just trying to reassure someone* who apparently is just starting lifting (and thus probably not in need of what some studies suggest may provide incremental benefits to serious, male lifters looking for every last bit of an edge -- or, as you say, "optimum protein intake for strength sports") that they don't necessarily need to strive for 1 g/lb BW/day, and that there are other, science-based sources that suggest a lower number.
Right. Other studies focused on general health and not muscle building or retention. Again, see what I posted above.If you have studies showing benefits for higher amounts of protein for overweight, late-middle-aged women with some heavy-lifting experience but who have plenty of low-hanging fruit to harvest in their strength-training efforts, I'd love to see them.
Please take a look at what I posted above. It seems to me that more needs to be done here. We know what you're posting is simply "adequate" or "sufficient" for health, and we know that the Helms article is suggesting more for the final stages of a cut for male lifters. Agree it's a grey area.
As for the legitimacy of sources, I prefer the National Academies of Science to websites that either sell books or supplements. They clearly have a financial interest in convincing people that they need more protein, and that they have the answer.
*(two someones, actually, since @JackieMarie1989jgw expressed similar concerns, and wanted to know why she was seeing it expressed in both kilograms and pounds -- plus any similarly situated lurkers).
I have no interest in playing the Appeal to Authority game. What you posted is concerned with adequate intake for health. It's not a matter of the legitimacy of the source, but about what that source is actually saying. Again, read what I posted above. In regard to "clearly have a financial interest in convincing people" because these folks want to "sell books or supplements" take a look at what I posted. It might help to actually open posted links before going off on people and pulling the shill card.
Here's some additional reading on the subject: http://jissn.biomedcentral.com/articles/10.1186/1550-2783-3-1-70 -
ForecasterJason wrote: »
Sorry, my bad. I was trying to phrase it the other way to say that you could eat less (like 85-90g) and that would probably be sufficient. In other words, the bare minimum you need for your goals is most likely less than 100g.ForecasterJason wrote: »
Even as it is, 100g is probably not even the bare minimum you would need for your goals.You don't need that much. .8 per lb is enough. I'm 148 and I just talked to my trainer today, and he told me I need about 120-125 grams of protein a day. I do fairly vigorous weight lifting. Not super heavy, but work out hard. And actually to gain muscle, you need to up your carbs. Protein is to retain muscle.
Ok so I would only need about 100 grams a day then. I don't lift heavy as I just started. And I didn't know about the carbs, good to know. Thanks. So now look into carbs lol
Why?
I have a feeling that most of us are going to agree it's something around that number for the OP. Which, ironically, isn't much off from what the other poster above was saying while she was accusing me of using shill sources. If OP is like many she's not actually trying to build maximum muscle mass and simply trying to retain a reasonable amount while dieting.0 -
Here is an interesting recent study that published last year....
Recent developments in understanding protein needs - How much and what kind should we eat?
http://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2015-0549?src=recsys&journalCode=apnm&#.VxP3yb4YE4f
The PDF
http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549
Abstract
A novel method has been developed to determine protein requirements, which is called Indicator amino acid oxidation (IAAO). This technique has been validated by comparison with the “gold standard” nitrogen balance”. Using IAAO we have shown that minimum protein requirements have been under estimated by 30-50%. The National Academy of Sciences have for macro-nutrients proposed “Acceptable Macronutrient Distribution Ranges”, which for protein is 10 to 35% of total energy. In practice, we suggest 1.5-2.2 g/kg/d of a variety of high-quality protein
Take-home points
•
Recent evidence indicates the current RDAs substantially underestimate minimum
protein requirements throughout the lifespan.
•
The AMDR of 10 to 35% of calories from protein for
adults allows considerable flexibility to recommend protein intakes above the
current RDA.
•
In practice, 1.5 to 2.2 g/kg/day of high-quality protein constitutes a reasonable recommendation for adults as part of a complete diet.
•
High-quality animal proteins require far less energy intake to meet essential
amino acid needs than lower quality plant proteins0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions