Protein- What quantity is healthiest?

grapenutSF
grapenutSF Posts: 648 Member
edited October 2024 in Food and Nutrition
I'm mesmerized by the blog over at nerd fitness and I'm reading tips on better eating. One area I'm unsure about is protein. The recommendation from that dude who seems well informed is "Aim for one gram per pound (two grams per KG) of lean body weight" .. that would be double the intake recommended on MFP's diary (109 versus 51). Thoughts?

Replies

  • shovav91
    shovav91 Posts: 2,335 Member
    I've heard eat a gram of protein for every pound you want to weigh. If you're 200 pounds and want to weigh 170, aim for 170 grams a day. Same goes for bulking.
  • Clinno
    Clinno Posts: 123 Member
    If you up your protein make sure you do your exercises and drink plenty of water. apparently protein is best taken directly after a workout about 20-30g seems to be normal. 109 seems a good amount to me with at least moderate exercise.
  • Barneystinson
    Barneystinson Posts: 1,357 Member
    MFP's recommendations are extraordinarily low.

    Just saying.
  • grapenutSF
    grapenutSF Posts: 648 Member
    So do you guys ignore the "Your Daily Goal" row on the diary? I'm now noticing that my goal has shifted throughout the day. Maybe the absolute number is a percentage of calories consumed. Hm, I should explore.
  • engineman312
    engineman312 Posts: 3,450 Member
    the only daily goals i'm really concerned with is calories first, protein second. yes, MFP has it set rediculously low. i grill up a few pounds of chicken breast a week to have snacks and quick meals handy.
  • Articeluvsmemphis
    Articeluvsmemphis Posts: 1,987 Member
    going over protein is okay. protein is good, but to my knowledge and don't quote me there's no such thing as a protein deficiency (you know) something that can really hurt you. so eat the protein you like, but if you're not getting an insane amount, you will live
  • cutie2b
    cutie2b Posts: 194 Member
    So do you guys ignore the "Your Daily Goal" row on the diary? I'm now noticing that my goal has shifted throughout the day. Maybe the absolute number is a percentage of calories consumed. Hm, I should explore.

    MFP has macronutrients (carbs, protein, fat) set to the guidelines of the food pyramid. You can change the percentage of carbs, fat, protein under settings by customizing it. For instance, by default it's 20% fat, 25% protein, 55% carbs (I think), and I changed mine to be 40/30/30 (carbs, fat, protein). So you can change it.
  • grapenutSF
    grapenutSF Posts: 648 Member
    Oh! Thanks. Good to know they're considered low. Did you go figure out what your specific goals should be for all those other nutrients, eg, iron, protein, etc, or not monitor that level of minutiae....? If yes, would love to know what source you used or how you calculated your numbers.Thank you!!
  • ElementalEscapee
    ElementalEscapee Posts: 552 Member
    Interesting. Bump.
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    It depends on your goals.

    I have a high protein diet to account for muscle retention while losing bodyfat.
    MFP sets some recommendation, and before monkeying around, make sure you know your own goals and have researched what others have done to successfully achieve what you seek.

    I try to eat one g of protein per lb of lean body mass. I usually go way over, and the results have been a 5% drop in body fat while having lost 3 lbs in 3 weeks. It's been GREAT!

    Good luck!
  • cutie2b
    cutie2b Posts: 194 Member
    Oh! Thanks. Good to know they're considered low. Did you go figure out what your specific goals should be for all those other nutrients, eg, iron, protein, etc, or not monitor that level of minutiae....? If yes, would love to know what source you used or how you calculated your numbers.Thank you!!

    I checked the original values and MFP as has 30% fat, 15% protein, and 55% carbs. I have read lots of different places that a good starting point for fat loss is the ratio that the zone diet uses which is 40/30/30, and then tweaking the numbers from there. That's what I am starting out with.

    http://en.wikipedia.org/wiki/Zone_diet
  • grapenutSF
    grapenutSF Posts: 648 Member
    Oh, my goal is to get ripped & be strong. But not beefy.

    What's your favorite source for learning about nutrition that uses no supplements? I eat very whole food as it is, but I agree with you that I need to do more research. I'm soaking up nerd fitness info now, but welcome other ideas to expand my learning with credible info & - hey- even some science.
  • engineman312
    engineman312 Posts: 3,450 Member
    Oh, my goal is to get ripped & be strong. But not beefy.

    What's your favorite source for learning about nutrition that uses no supplements? I eat very whole food as it is, but I agree with you that I need to do more research. I'm soaking up nerd fitness info now, but welcome other ideas to expand my learning with credible info & - hey- even some science.

    you won't get bulky if you do strength training. trust me...





    now queue billy banks.
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    Oh, my goal is to get ripped & be strong. But not beefy.

    What's your favorite source for learning about nutrition that uses no supplements? I eat very whole food as it is, but I agree with you that I need to do more research. I'm soaking up nerd fitness info now, but welcome other ideas to expand my learning with credible info & - hey- even some science.

    I study results, because that's all that matters.
    To get my interest, somebody needs to make it real, and when I see those who've achieved what I seek, I listen, learn, then do likewise.

    That's the path to success in anything in life.
    Believe it!
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