Ladies: How much protein do you eat daily? (For those exercising without focusing on muscles)
Replies
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OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
.8 is good.
And it's only taxing if you have a liver or kidney condition. 150g of protein is not excessive.0 -
OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
In those circumstances one can go by LBM, which is hard to get a definite number on, goal weight, or mid BMI weight.
Cheers, h.
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OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
People quibble about the specific amount per pound. But if we're talking body weight (vs. lean body mass), I think it's safe to take it to refer to a healthy goal body weight, not just whatever weight one happens to be. The pounds of fat don't require much in the way of protein-driven repair and maintenance. Folks ought to be specific about that, though.
I'm not a believer in that high a recommendation, but 1g per pound of healthy body weight isn't a crazy goal, especially for an athlete or someone in calorie deficit. If one is otherwise healthy (i.e., doesn't have a condition where metabolizing protein is a problem), there's no great evidence that that will tax the liver or kidneys.2 -
arditarose wrote: »OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
.8 is good.
And it's only taxing if you have a liver or kidney condition. 150g of protein is not excessive.
No, excessive protein can be the problem. The protein fad we are having is the second one. During the first one, way back when, nobody even put limits on it and some people developed problems because of it. At least one guy died. I think that was before the Take Steroids and Time Your Meals fads. Now we are back to increased protein. Who knows what is next? My bet is vitamins, again, but we will see.
There have been a lot of fitness crazes that were stupid. Stupidest of all had to be the No Water one. When people started getting hospitalized during marathons or football practice, word came out at the hospital that it was stupid and that word spread and everyone said Okay, maybe water is a good thing.
Moderation is the key. A healthy, balanced diet is the best way to go. Get what you need with everything, but don't go to excess on any single pill or nutrient. All the science, everything that has been learned, it all comes back to eating a variety of whole foods, getting adequate amounts of everything. For whatever it's worth, following the fads isn't really the key to health.1 -
arditarose wrote: »OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
.8 is good.
And it's only taxing if you have a liver or kidney condition. 150g of protein is not excessive.
No, excessive protein can be the problem. The protein fad we are having is the second one. During the first one, way back when, nobody even put limits on it and some people developed problems because of it. At least one guy died. I think that was before the Take Steroids and Time Your Meals fads. Now we are back to increased protein. Who knows what is next? My bet is vitamins, again, but we will see.
There have been a lot of fitness crazes that were stupid. Stupidest of all had to be the No Water one. When people started getting hospitalized during marathons or football practice, word came out at the hospital that it was stupid and that word spread and everyone said Okay, maybe water is a good thing.
Moderation is the key. A healthy, balanced diet is the best way to go. Get what you need with everything, but don't go to excess on any single pill or nutrient. All the science, everything that has been learned, it all comes back to eating a variety of whole foods, getting adequate amounts of everything. For whatever it's worth, following the fads isn't really the key to health.
Excessive protein converts to glucose through glucenogenesis. The only time protein would be an issue with if you have kidney or another pre-existing condition. .8g per lb of weight (and you need a lot less if you are morbidly obese) is far from dangerous. And there are tons of studies supporting the additional protein as beneficial during weight loss.1 -
arditarose wrote: »OneTwentyThree wrote: »beatyfamily1 wrote: »Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.
1 gram of protein per pound of weight is a lot. If I weight 150 lbs, I find it hard to believe that I require 150g, and what about people that weight 180 or more? Over consumption of protein I believe could be taxing on the liver and kidneys.
.8 is good.
And it's only taxing if you have a liver or kidney condition. 150g of protein is not excessive.
No, excessive protein can be the problem. The protein fad we are having is the second one. During the first one, way back when, nobody even put limits on it and some people developed problems because of it. At least one guy died. I think that was before the Take Steroids and Time Your Meals fads. Now we are back to increased protein. Who knows what is next? My bet is vitamins, again, but we will see.
There have been a lot of fitness crazes that were stupid. Stupidest of all had to be the No Water one. When people started getting hospitalized during marathons or football practice, word came out at the hospital that it was stupid and that word spread and everyone said Okay, maybe water is a good thing.
Moderation is the key. A healthy, balanced diet is the best way to go. Get what you need with everything, but don't go to excess on any single pill or nutrient. All the science, everything that has been learned, it all comes back to eating a variety of whole foods, getting adequate amounts of everything. For whatever it's worth, following the fads isn't really the key to health.
Even if it's considered a "fad" , eat more protein is what's recommended by drs as well. I have a low energy/low sugar issue and I lost count of how many Dr's told me to eat more protein. I don't even know what that means .. how much is "more". And I can't imagine it is healthy to make your liver and kidneys process large quantity of protein. Even if someone has healthy liver and kidneys, it's better to be preventative.0 -
I get in typically 100-120 a day.
only in the summer do I supplement with powder in my smoothie.
otherwise it's all from food.
Protein helps keep you feeling fuller longer as it take more energy to digest it...
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Can someone show me what they would eat in a typical day for each meal. Because I am trying to stay at 1500 calories and I can only manage up to 80-85g of protein. I just don't have the appetite for any more protein and I don't know how to squeeze in more.0
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OneTwentyThree wrote: »Can someone show me what they would eat in a typical day for each meal. Because I am trying to stay at 1500 calories and I can only manage up to 80-85g of protein. I just don't have the appetite for any more protein and I don't know how to squeeze in more.
I add 18g of PB2 to 150g of nonfat Greek yogurt. That's 19g of protein for 150 Cals. 4 tbsp Scrambled egg whites and 28g of cheese and/or Turkey sausage in a Tumaros wrap is another high protein meal for a couple hundred cals or so. Feel free to peek at my diary. It's open.
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OneTwentyThree wrote: »Can someone show me what they would eat in a typical day for each meal. Because I am trying to stay at 1500 calories and I can only manage up to 80-85g of protein. I just don't have the appetite for any more protein and I don't know how to squeeze in more.
Sure! 1500 calories is a LOT to work with. Are you spending too many of your calories on carbs?
Here is one example:
Breakfast
1 C cottage cheese
4 oz raspberries
protein: 25g
Lunch:
green salad with chicken breast, 1 oz feta cheese and garbanzos
veggie soup with a small amount of sour cream (and chicken stock)
protein: 46g
Dinner:
turkey burger, kale salad with nuts
protein: 32g
Snack:
cup of milk (with coffee) 4g
2 oz cheddar cheese 14 g
TOTAL:
1507 calories
121g protein
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Here's another one:
Breakfast
2 large eggs
2 slices bacon
1 slice Dave's Killer (toasted)
protein: 26g
Lunch:
taco salad with turkey and kidney beans (various toppings, no chips)
protein: 45g
Dinner:
caprese salad with 3 oz fresh mozzarella and 6 oz cooked shrimp
protein: 52g
Snack:
cup of milk (with coffee) 4g
protein powder shake with 1/2 C frozen berries 11 g
TOTAL:
1533 calories
138g protein0 -
You can look at my diary and divide in two. I eat about 2400 calories with 160g of protein usually. On the morning i either have a protein bagel (p28) or morning oats.0
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