Low Protein

Joanna2012B
Joanna2012B Posts: 1,448 Member
in Food and Nutrition
Just recently I have not been getting enough protein as per MFP. MFP indicates that I should be eating 75g of protein a day and that fluctuates with exercise. I have been averaging 40-50grams per day. Just recently I have experience an ammonia smell after a hard workout. Everything that I have read indicates that I am not eating enough protein. What are the consequences of this?

Replies

  • fr33sia12
    fr33sia12 Posts: 1,258 Member
    The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (1). This amounts to (2, 3): 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Main consequence of inadequate protein is more muscle loss than necessary on a deficit and poorer recovery after a workout (because protein is important to muscle repair).

    The recommended amounts if you work out or are on a calorie deficit are higher than the minimum. A better goal is .65-.85 g per lb of goal or healthy weight. So, for example, I'm 125, which is in the healthy weight range, so I aim for at least 80 and ideally 100.

    Many people also find that eating more protein makes them less likely to be hungry.

    The MFP goal is percentage based, so may be too high or too low.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Hmm...that is interesting. According to your numbers I should be eating 58 grams of protein. Why then would MFP set it to 75!
  • Serah87
    Serah87 Posts: 5,481 Member
    Joanna2012B wrote: »
    Hmm...that is interesting. According to your numbers I should be eating 58 grams of protein. Why then would MFP set it to 75!

    That person is wrong.

    I'm 5'2 and weigh 123. I set mine, as Lemurcat12 said above, around 100 grams plus, usually hit around 110-120 grams of protein.

    You definitely need eat more protein.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Thank you I will try for more protein! I work hard to build my muscle...I certainly don't want to lose it!!
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    The ammonia smell is ammonia. That's not necessarily bad, but you should be aware that 1mg/kg body weight is the most recently updated EU standard for protein intake. That ammonia is a byproduct of the breakdown of protein.
  • fr33sia12
    fr33sia12 Posts: 1,258 Member
    Joanna2012B wrote: »
    Hmm...that is interesting. According to your numbers I should be eating 58 grams of protein. Why then would MFP set it to 75!

    Are you sedentary? I'm guessing that doesn't include exercise.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    @fr33sia12 I work a desk job and have entered in MFP that I am sedentary. However, I am very active once I leave the office. The 75 grams that MFP is suggesting does not include exercise, once I input my exercise that number goes up.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    @JeromeBarry1 the breakdown of protein, is that muscle? I want to lose fat and build muscle...therefore, more protein?
  • Serah87
    Serah87 Posts: 5,481 Member
    Joanna2012B wrote: »
    @JeromeBarry1 the breakdown of protein, is that muscle? I want to lose fat and build muscle...therefore, more protein?

    Are you doing strength training?? If not you really can't build muscle in a deficit, unless you are doing strength training you may have newby gains but it won't be much.

    The reason to make sure you are hitting your proteins is that you don't lose a lot of muscle during weight loss. You want more fat loss then muscle loss.
  • ChristopherLimoges
    ChristopherLimoges Posts: 298 Member
    edited June 2016
    If you're not getting enough protein, then you'll need to recalculate how many grams of protein you'll need per day. Protein for BMR/RMR, and added protein to sustain and build muscular structure.
  • shanna_wainwright
    shanna_wainwright Posts: 35 Member
    Joanna2012B wrote: »
    @JeromeBarry1 the breakdown of protein, is that muscle? I want to lose fat and build muscle...therefore, more protein?

    Try drinking some protein Kefir after a workout. 20g of protein, lots of probiotics, fat free, and it has about 30% of your daily calcium. 1 cup is 160 calories.

  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    You guys are awesome! Thanks for a lot of great info! @Serah87 yes I am doing strength training. I know I definitely want FAT loss and not muscle loss! @shanna_wainwright I will certainly try the Kefir, I have been told about this before, but dismissed it. I will make sure to get more protein!!

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