Protien intake through the week

hikinggal11
hikinggal11 Posts: 59 Member
edited November 29 in Food and Nutrition
Does your intake of protein average out through the week? For example, I am trying to eat 130 g a day. Some day I fall short, some days I am over. Does it average out over the course of the week, or should I be more precise in my daily intake? Thank you in advance for your suggestions!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Eating 200g one day and 50g the next isn't ideal, but if you're there or therabouts you should be fine
  • hikinggal11
    hikinggal11 Posts: 59 Member
    Super! It is more like 150 one day and 110 the next. Thank you!
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    I have a range. 0.8-1g per lbs of bodyweight (I'm old, low end BMI, lift, and in maintenance, otherwise it would be lbm or ideal weight).

    This means I don't have to be exact, but know I am getting an amount, even at the low end, that suits my goals and age.

    110-150 sounds fine. Like TavistockToad said, try not to do extremes.

    Cheers, h.
  • sijomial
    sijomial Posts: 19,809 Member
    edited November 2018
    An average "good" amount is fine as you have a store of amino acids. (Whether 130g is "good" for you is another question of course.)

    To be optimal more short term precision may help but to what degree is debatable and whether that optimal is important to you is a personal choice.


    From examine.com - https://examine.com/nutrition/how-much-protein-can-i-eat-in-one-sitting/

    Small intestines be saving my muscles?
    The small intestine is where, under standard conditions, 95% or so of dietary protein is absorbed[14][15] with the unabsorbed fragment going to the colon to be fermented by bacteria.[16]

    The small intestines are also an organ, and they need nutrients to survive as well. The small intestines will absorb a lot of amino acids, but may eat some to survive and proliferate.[17][18] Almost half of eaten amino acids are used by the gut and related tissues,[19] with the gut consuming more of the amino acids found normally in animal products.[20] Specifically Glutamate, Glutamine, Branched Chain Amino Acids, Threonine, Cysteine, and Arginine.[15]

    Due to this high demand, the small intestines are able to absorb and hold onto a large amount of amino acids; waiting to release them until the body needs them, and can recycle some amino acids.[15]

    Free amino acid pool?
    Due to the aforementioned ability of the small intestines to 'hold' onto protein, they are considered a 'free amino acid pool' that the body can draw amino acids from on an as-needed basis.[15][21] Its not wholly an 'out' storage though, as the intestines may partake in some 'recycling' and bring up amino acids to turn into glutamine (their main fuel source).[22][23]

    During periods of protein deprivation, the gut may reduce its need to use amino acids as fuel though.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    With my current weight of about 145 kg - 320 pounds - I am supposed to eat about (or at least?) 150 g. protein a day. Over the last 9 months I have averaged about 125 to 130 gram - increasing my daily proteins seem to be difficult for me.
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