How much does protein matter to YOU?
whatlunasaid
Posts: 173 Member
What are your personal experiences with daily protein intake? How much attention do you pay, if any, to your macros? How does it affect your fitness level, if at all?
I just started paying attention to my macros very recently, and realized that I am only getting about 10-15% of my daily calories from protein, about 10-15% from fat, and the rest from carbs. This is a lot less protein and fat than what MFP and a lot of fitness gurus suggest. But I've had a lot of success eating the way I do: 30 lbs total weight loss, lower bf%, reduction in chronic pain and fatigue, better mood, better skin, etc. I try to eat mostly whole, plant-based foods, but I have meat, dairy, alcohol, and sweets in moderation. My activity level varies from sedentary to moderately active, and the only thing that changes is the volume of food I eat.
Note: This is about personal experience-- it is NOT an opportunity to debate the validity of research or health claims regarding protein intake. Please be kind to each other. Thank you.
I just started paying attention to my macros very recently, and realized that I am only getting about 10-15% of my daily calories from protein, about 10-15% from fat, and the rest from carbs. This is a lot less protein and fat than what MFP and a lot of fitness gurus suggest. But I've had a lot of success eating the way I do: 30 lbs total weight loss, lower bf%, reduction in chronic pain and fatigue, better mood, better skin, etc. I try to eat mostly whole, plant-based foods, but I have meat, dairy, alcohol, and sweets in moderation. My activity level varies from sedentary to moderately active, and the only thing that changes is the volume of food I eat.
Note: This is about personal experience-- it is NOT an opportunity to debate the validity of research or health claims regarding protein intake. Please be kind to each other. Thank you.
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Replies
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I've never tracked macros or paid any attention to my protein intake. The only thing I focus on is my calorie intake and I've lost around 50lbs and I'm now in my 4th year of maintenance. Keeping things simple works best for me personally, but I also don't have fitness goals that I'm working towards, (I just do seasonal walking). From what I understand macro ratios become more important if you're working towards a fitness goal/play sports etc.2
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I pay more attention to hitting my protein goal now because I have little muscle mass. I don't like my limited protein choices (health issues), so it's a PITA for me. Some days I say eff it and eat a PB sammich.1
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When I eat higher protein (around 35-40% at least) I tend to feel fuller longer and that helps me stay on track. I am also trying to maintain as much muscle as possible so it's important to me to get a good amount of protein in.3
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I aim to get 100g per day. Eating less and not getting enough fat makes me feel hungry.3
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4th year maintenance is freakin' awesome! I hope I can maintain my weight too!crazyycatlady1 wrote: »I've never tracked macros or paid any attention to my protein intake. The only thing I focus on is my calorie intake and I've lost around 50lbs and I'm now in my 4th year of maintenance.
Are you eating for body building/training, or would you eat the same (percentage, if not amount in grams) pretty much regardless?TavistockToad wrote: »I aim to get 100g per day. Eating less and not getting enough fat makes me feel hungry.
The struggle is real.I pay more attention to hitting my protein goal now because I have little muscle mass. I don't like my limited protein choices (health issues), so it's a PITA for me. Some days I say eff it and eat a PB sammich.
Good for you though!
That's awesome! I am opposite-- I will eat steak/chicken/fish for days even after I'm full, but naturally limit myself with other foods.MariannePhoto wrote: »When I eat higher protein (around 35-40% at least) I tend to feel fuller longer and that helps me stay on track. I am also trying to maintain as much muscle as possible so it's important to me to get a good amount of protein in.0 -
I know you wanted personal stories, and I won't preach anything, but it should depend alot on whether you are trying to increase muscle or not. I like my proteins and I eat about 40-50%. It does keep me feeling full. But I don't need that much for what I do and, I occasionally worry that it might be harder on my kidneys than necessary, but as far as I know my kidneys are healthy and the general advice is that only people with kidney disease should limit protein. The USDA recommendation is .4 grams per pound of body weight for adults That's to provide enough to repair and build cells in the normal course of living. More than that isn't strictly necessary unless you want to build lots of new cells, as in growing more muscle mass (or if you're pregnant or still growing). But if you eat more and fewer carbs and fats, it will get used for basic energy production.
So it just depends on your current weight, goal intake, and personal preferences.
ETA if you're a person who just is happy with less, it might not be a bad idea to vary your sources so you make sure to get decent amounts of all of the essential amino acids which are those your body can't synthesize on its own0 -
For the few short months I was on a medically monitored VLCD diet, I worked very hard to hit my protein minimum (can't remember how many grams, sorry).
It wasn't for fitness gains or satiety but to prevent unpleasant side effects such as muscle loss, hair loss, and brittle nails.
I watched that protein number!
It's a lot easier on maintenance to hit a minimum, so I'm a little more casual about watching that number as long as I am accessing protein sources throughout the day. I fill in with nuts (mostly fat) and legumes of various kinds.
At least one day a week will be plant sourced and dairy because I like a variety of vegetarian dishes.1 -
i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back1
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princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.0 -
I've only recently begun paying attention to my protein macro as part of a strategy to decrease my binge eating. It's only been a couple weeks, but so far it seems to be working. I aim for at least 25% protein and try not to go more than 4 hours without eating something.2
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When I'm near my goal weight I'll look at the macros, but for the moment I'm happy enough to try and stick to calorie counting but I do try and eat high protein and low carb when possible.2
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sheermomentum wrote: »I know you wanted personal stories, and I won't preach anything, but it should depend alot on whether you are trying to increase muscle or not. I like my proteins and I eat about 40-50%. It does keep me feeling full. But I don't need that much for what I do and, I occasionally worry that it might be harder on my kidneys than necessary, but as far as I know my kidneys are healthy and the general advice is that only people with kidney disease should limit protein. The USDA recommendation is .4 grams per pound of body weight for adults That's to provide enough to repair and build cells in the normal course of living. More than that isn't strictly necessary unless you want to build lots of new cells, as in growing more muscle mass (or if you're pregnant or still growing). But if you eat more and fewer carbs and fats, it will get used for basic energy production.
So it just depends on your current weight, goal intake, and personal preferences.
I think most of us are aware of the recommendations out there, just as I'm sure you are aware that the USDA's recommendation differs from the World Health Organization's which differs from Dr. So-and-so's, etc. Which is why I asked people not to debate. Thank you so much for your info and personal story!0 -
whatlunasaid wrote: »
4th year maintenance is freakin' awesome! I hope I can maintain my weight too!crazyycatlady1 wrote: »I've never tracked macros or paid any attention to my protein intake. The only thing I focus on is my calorie intake and I've lost around 50lbs and I'm now in my 4th year of maintenance.
Are you eating for body building/training, or would you eat the same (percentage, if not amount in grams) pretty much regardless?TavistockToad wrote: »I aim to get 100g per day. Eating less and not getting enough fat makes me feel hungry.
The struggle is real.I pay more attention to hitting my protein goal now because I have little muscle mass. I don't like my limited protein choices (health issues), so it's a PITA for me. Some days I say eff it and eat a PB sammich. Good for you though!
That's awesome! I am opposite-- I will eat steak/chicken/fish for days even after I'm full, but naturally limit myself with other foods.MariannePhoto wrote: »When I eat higher protein (around 35-40% at least) I tend to feel fuller longer and that helps me stay on track. I am also trying to maintain as much muscle as possible so it's important to me to get a good amount of protein in.
I eat the same1 -
sheermomentum wrote: »princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.
my kidneys are not working quiet right so i am losing it1 -
princess0lexi wrote: »sheermomentum wrote: »princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.
my kidneys are not working quiet right so i am losing it
Sorry to hear that! I hope you are able to find a treatment and lifestyle that helps.0 -
whatlunasaid wrote: »sheermomentum wrote: »I know you wanted personal stories, and I won't preach anything, but it should depend alot on whether you are trying to increase muscle or not. I like my proteins and I eat about 40-50%. It does keep me feeling full. But I don't need that much for what I do and, I occasionally worry that it might be harder on my kidneys than necessary, but as far as I know my kidneys are healthy and the general advice is that only people with kidney disease should limit protein. The USDA recommendation is .4 grams per pound of body weight for adults That's to provide enough to repair and build cells in the normal course of living. More than that isn't strictly necessary unless you want to build lots of new cells, as in growing more muscle mass (or if you're pregnant or still growing). But if you eat more and fewer carbs and fats, it will get used for basic energy production.
So it just depends on your current weight, goal intake, and personal preferences.
I think most of us are aware of the recommendations out there, just as I'm sure you are aware that the USDA's recommendation differs from the World Health Organization's which differs from Dr. So-and-so's, etc. Which is why I asked people not to debate. Thank you so much for your info and personal story!
Well, the usda and who recommendations are basically the same (.8 g per 2 pounds vs. .8 g per kg).
I'm mentioning it only bcuz below that minimum is when your body is likely to start breaking down your existing muscles so that it can get proteins to build new blood cells, skin cells, stomach lining, and other things that it has to do to go on living (f you're in a calorie deficit). So that's the minimum for maintenance.
Good luck (not sarcastic).0 -
princess0lexi wrote: »sheermomentum wrote: »princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.
my kidneys are not working quiet right so i am losing it
I'm so sorry to hear that! My dad had similar layer in life and I do sympathize.0 -
Before using MFP I was not tracking food so I do not know how much protein, fats, carbs I was getting. I suspect a lot more of my diet was carbs from things like bread, crackers, rice, pasta, popcorn, cereal and less vegetable and fruit carbs. Probably a bit less protein.
Since using MFP I started trying to get the amount of protein suggested and eating more vegetables.
My goals are set at 20% protein, 30% fat, 50% carbs. I tend to eat a little more fat and a little less carbs though... so maybe 40-45% fat.
I am a 42 year old sedentary woman. I'm not athletic, training for anything or bodybuilding.
I feel better- less pain, breathe better, sleep better, more energy. I don't think that is type of food just the effect of dropping 20-25 lbs. My skin is somewhat clearer. My fingernails seem stronger. Everything else seems pretty much the same to me. Period is regular as always. Regular elimination.
I do feel less hungry eating close to the protein and fats suggested.
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whatlunasaid wrote: »princess0lexi wrote: »sheermomentum wrote: »princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.
my kidneys are not working quiet right so i am losing it
Sorry to hear that! I hope you are able to find a treatment and lifestyle that helps.
i am doing what it takes to get better and ty.sheermomentum wrote: »princess0lexi wrote: »sheermomentum wrote: »princess0lexi wrote: »i don`t worry about my protein to much but i make sure at least i get some, it really important for me to have protein because.... its kinda embarrassing to say but.... when i use the bathroom i lose most of it but i eat a lot of fat free yogurt so i get a bit back
You're probably not losing protein to the potty unless for some reason your body can't properly break it down. Not trying to be snarky.
my kidneys are not working quiet right so i am losing it
I'm so sorry to hear that! My dad had similar layer in life and I do sympathize.
ty and i hope you`re dad is better0 -
I typically aim for 0.8g per lb bodyweight when I'm bulking, and 1g per lb when I am cutting. For me it is important for muscle building and retention as well as satiety (when cutting at least).1
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I definitely try to hit my minimum because (a) I cannot afford to lose any muscle mass!, (b) it helps with satiety and (c) it helps keep blood sugar stable (I previously had prediabetes so I've been mindful of balancing carbs with protein for the past 5 yrs or so).1
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I pay attention to my protein macro. I am 5'9" ,weigh 150lb, and am maintaining eating 2240 calories. I try to get 140g of protein per day. With that amount, I find that I recover well from my workouts and I'm able to put on some muscle:-)1
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I aim for a minimum of 120g of protein, but usually hover around 150g. Fat and protein keep me full and happy, carbs do not. I also just naturally gravitate toward higher protein foods, because everything i like to eat has a decent amount of it.
Plus i want to keep the muscle i have, not lose it which makes protein very important for me. Then there's the hair, nail and skin issues that i don't have to deal with by getting adequate protein.1
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