Protein intake recommendation?

I have been eating more protein also since I started MFP and I have more energy too. I eat about 100-115 g of protein a day. It especially helps me if I eat more for breakfast. I try to eat for breakfast about 20 g.

FL_Hiker wrote: »

I'm curious too how much is too much , doesn't it put strain on your kidneys ? Or is that a myth?

I'm close to your size (5'5", low 130s should be closer to 120 ), old (62), active, vegetarian. In maintenance, I shoot for a minimum of 100g and often materially exceed it. It was more like 80 while losing, just because of calorie availability.

I've seen no evidence that excess protein, within reason, is dangerous for an otherwise healthy person. By "within reason", I mean a level that allows for conventionally well-balanced nutrition on base calories. There are some medical conditions that contraindicate high protein, and possibly a familial disposition to those might make one more cautious - I don't really know details, as it hasn't been relevant for me to research.

DebTavares wrote: »

I was about to start a thread on this but I have the same question so will just put it here. I have seen online that for women they should consume anywhere between 46 and 100 grams, which is a big variation so I am confused.

I am 5'4, 165 lbs. I do 6 exercise classes per week (mix of bodystep, bodycombat and strong Zumba). I eat protein (beef, pork, chicken, fish, eggs) at each meal, but my carbs generally do not have extra protein as I am gluten-free. I am also dairy free so I estimate that I am probably eating around 45-50 grams of protein per day. My question is this enough? I feel like 45 grams is too low for my activity level. Am I wrong?

If somebody gave you an exact number you needed to hit (e.g., 76.25 grams), what good would it do you since you're only guessing how many grams you're eating? And gluten isn't the only source of protein in foods that have carbs in them, which apparently is what you mean by "my carbs."

General rule is MINIMUM .5 gram protein per pound of body weight. So 120 lbs is 60g protein.

Most suggest more like .8-1.0 g per pound, and bodybuilders looking to put on muscle often use 1.5g/ pound.

angeleve6 wrote: »

...150g of protein a day. Im 150 pounds now (lost over 50 pounds with her help)....

DON'T think I'm gonna try those pancakes, but congrats on the weight loss!
I like ketchup AND I like ice cream, but not in the same bowl. Same for oatmeal and cottage cheese. 😇

lynn_glenmont wrote: »

DebTavares wrote: »

I was about to start a thread on this but I have the same question so will just put it here. I have seen online that for women they should consume anywhere between 46 and 100 grams, which is a big variation so I am confused.

I am 5'4, 165 lbs. I do 6 exercise classes per week (mix of bodystep, bodycombat and strong Zumba). I eat protein (beef, pork, chicken, fish, eggs) at each meal, but my carbs generally do not have extra protein as I am gluten-free. I am also dairy free so I estimate that I am probably eating around 45-50 grams of protein per day. My question is this enough? I feel like 45 grams is too low for my activity level. Am I wrong?

If somebody gave you an exact number you needed to hit (e.g., 76.25 grams), what good would it do you since you're only guessing how many grams you're eating? And gluten isn't the only source of protein in foods that have carbs in them, which apparently is what you mean by "my carbs."

Is it just me or are you being intentionally rude in your post?

jls1leather wrote: »

FL_Hiker wrote: »

If you feel hungru shortly after eating, or if you frequently get muscle cramps, or if you don't sweat much even when exercising, these can all be symptoms of dehydration.

so if i dont sweat a lot during exercise i can be dehydrated? but drinking more water makes me go to the bathroom a lot more and i have 1.5 hr commute from home to work(and back) so needing to pee often is not good.
Any ideas on that or will my body just get used to the extra water?

lynn_glenmont wrote: »

DebTavares wrote: »

lynn_glenmont wrote: »

DebTavares wrote: »

I was about to start a thread on this but I have the same question so will just put it here. I have seen online that for women they should consume anywhere between 46 and 100 grams, which is a big variation so I am confused.

I am 5'4, 165 lbs. I do 6 exercise classes per week (mix of bodystep, bodycombat and strong Zumba). I eat protein (beef, pork, chicken, fish, eggs) at each meal, but my carbs generally do not have extra protein as I am gluten-free. I am also dairy free so I estimate that I am probably eating around 45-50 grams of protein per day. My question is this enough? I feel like 45 grams is too low for my activity level. Am I wrong?

If somebody gave you an exact number you needed to hit (e.g., 76.25 grams), what good would it do you since you're only guessing how many grams you're eating? And gluten isn't the only source of protein in foods that have carbs in them, which apparently is what you mean by "my carbs."

Is it just me or are you being intentionally rude in your post?

If those are my only choices, then it's just you. I'm pointing out that there's no benefit to having a number to shoot at if you're only estimating your intake (and frankly, from the way you phrased it in your earlier post, "estimate" seems generous -- you just seem to be pulling a number out of the air based on the belief that protein only comes from animals and gluten). There's a popular expression: You can't manage what you don't measure.

Where do I say I only believe protein comes from animals and gluten? I realize there are other sources of protein, but when going gluten free my protein intake dropped because I replaced some carbs that naturally had more protein (i.e. wheat bread) with carbs that don't (many gluten free substitutes don't have much protein).

Also even if I am estimating my protein intake, why would knowing what would be a good intake not be of benefit to me? Do I not deserve an answer to my question just because I estimated my protein intake? It sounds like you are irked by me estimating my protein intake tbh and your post sounded really snarky.

tfield98 wrote: »

I’m not sufficiently knowledgable to know if this is woo-woo or not.

This site makes an argument for more protein.

https://examine.com/nutrition/how-much-protein-do-i-need/

Before you flag this as woo-woo how about posting here and explaining how you reached that conclusion. Seriously.

You can relax, this site is one of the better ones. Their recommendations are backed by references.

angeleve6 wrote: »

jls1leather wrote: »

FL_Hiker wrote: »

If you feel hungru shortly after eating, or if you frequently get muscle cramps, or if you don't sweat much even when exercising, these can all be symptoms of dehydration.

so if i dont sweat a lot during exercise i can be dehydrated? but drinking more water makes me go to the bathroom a lot more and i have 1.5 hr commute from home to work(and back) so needing to pee often is not good.
Any ideas on that or will my body just get used to the extra water?

Everybody gonna be a bit different, but as a rule water doesn't send me.to the bathroom. Coffee does, or soda pop, both diuretics.
Doctors say a half ounce per pound of body weight is the rule. Many people get dehydrated by thinking that coffee, tea, or soft drinks "count".

Sweating "a lot" is relatively too - some people sweat easier than others. For me, I can sweat hard for over an hour, but seem to then almost automatically drink 30 oz of water.

jls1leather wrote: »

angeleve6 wrote: »

jls1leather wrote: »

FL_Hiker wrote: »

If you feel hungru shortly after eating, or if you frequently get muscle cramps, or if you don't sweat much even when exercising, these can all be symptoms of dehydration.

so if i dont sweat a lot during exercise i can be dehydrated? but drinking more water makes me go to the bathroom a lot more and i have 1.5 hr commute from home to work(and back) so needing to pee often is not good.
Any ideas on that or will my body just get used to the extra water?

Everybody gonna be a bit different, but as a rule water doesn't send me.to the bathroom. Coffee does, or soda pop, both diuretics.
Doctors say a half ounce per pound of body weight is the rule. Many people get dehydrated by thinking that coffee, tea, or soft drinks "count".

Sweating "a lot" is relatively too - some people sweat easier than others. For me, I can sweat hard for over an hour, but seem to then almost automatically drink 30 oz of water.

Quote tags in that look messed up, but I'm responding to this part:

Doctors say a half ounce per pound of body weight is the rule. Many people get dehydrated by thinking that coffee, tea, or soft drinks "count".

Where is that information from?

Coffee, tea, and soft drinks count. So does the fluid part of soup, watermelon, tomatoes, and other fruits and veggies. (I grant that most reputable sources suggest avoiding getting lots of water from sources that contain lots of sugar, alcohol or caffeine, because those things can be easily overconsumed.)

And experts (some of whom are doctors and some of whom aren't) don't say you need "half an ounce per pound" in water daily, in general. The right amount is situational and individual.

This is about as mainstream/respected a source as they get, that says "situational and individual" in more detail:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Since I think this subtopic started back at the idea that one needs more water if eating more protein: I don't know whether that's true, but the situational guidelines (like striving for urine that is clear or light yellow) should still suffice.

As far as whether one adapts to drinking more water, so not needing to run to the bathroom all the time: I did. Also, if urination frequency/continence is a problem for women, a lecture I attended (by a medical expert in the subject from a hospital staff) suggested that we try not to urinate at the first urge, but train ourselves a bit by holding off for a while (when it's safe/bathroom close, of course), as part of training the pelvic floor muscles to handle this situation better. (This advice applies to women who are medically normal, in her telling of it.)

And I don't know whether not sweating is a sign of dehydration (probably is, at an extreme), but that would apply primarily when someone is sweating less than they usually would under similar circumstances. Even when well hydrated, some individuals sweat noticeably less than average, other individuals sweat more. For example, I sweat lots. A rowing buddy I row double with frequently doesn't sweat much at all - it's something we joke about, when it's finally hot enough to make her sweat, while I've been sweating a waterfall at much cooler temps. I know she's working hard, and I know she's drinking plenty of water, because I see her doing both (it's a small boat ). I suspect the difference is genetics, mostly.

jls1leather wrote: »

Certainly that was long, but in the end that article says 15 cups is "standard" give-er-take ballpark.
With 8 oz in a cup, 15 of those is 120 oz of water, which is what I said. Obviously, you'll need more if you're walking in the desert, or if you consume a lot of salt, etc.
Only thing I don't agree with is any statement that there is a single amount "correct" for everyone - any more than all people needing the same number if calories.

It says "fluid" (from all sources), roughly 80% of which usually comes from drinks (not just water). That's the point: Food and coffee, tea, soda, etc. do count.

If you weren't the one who originally said doctors recommend 1/2 ounce per pound of bodyweight - a single "correct" amount for everyone - I apologize: The quote tags in the PP didn't make sense.