Protein-to-Carb Ratio
_Shelley_
Posts: 206
I'm a 24 y/o female with a moderately active lifestyle. I attend a cardio class (spinning) 5-6 times a week for 45 mins. I also am doing light weight lifting. I am currently working on a toning and decreasing my body fat percentage, right now I'm at 26%. I have no real "goal weight" since I do want to build muscle.
However, I am not sure what ratio of protein-to-carbs I should be eating. It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
Any suggestions as to how much of each I should be consuming? I am using a "guided" MFP right now and I feel like the carb ratio is a bit high. I want to make sure I nourish my body right and take in the right amounts of nutrients. Please, any guidance would be greatly appreciated.
However, I am not sure what ratio of protein-to-carbs I should be eating. It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
Any suggestions as to how much of each I should be consuming? I am using a "guided" MFP right now and I feel like the carb ratio is a bit high. I want to make sure I nourish my body right and take in the right amounts of nutrients. Please, any guidance would be greatly appreciated.
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Replies
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Using ratio's are a poor way to set up a diet, because the numbers get skewed depending on where your calories are.
You don't need 1g per pound of bodyweight if you can't hit it, 1g per pound of lean body mass, or target bodyweight is fine.
Protein shakes are useful for people having trouble getting enough protein.0 -
Thank you
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They set the carbs awfully high on this site. Definitely should change that. The perfect ratio depends on the person, tinker with it until you find a ratio that works best for fueling your workouts.0
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I try to stick with:
AT LEAST 35% of your calories should come from protein
NO MORE THAN 40% of your calories should come from carbs.
These were the guidelines given to me by my personal trainer, and it has worked so far.
For example, I eat about 1350 calories a day. So that means 428 or more calories should come from protein, or no less than 107 grams. I should have no more than 540 from carbs...be it complex or simple...or no more than 135 grams. Just for giggles, I usually try to keep my carbs under 100 grams per day, and bump up the lean meats or drink protein shakes that are 3g carb or less per serving.0 -
i would mention, the more protein you can get, the more full you will feel as protein fills you up!!! i drink protein shakes as i struggle to get protein, and i take part in lots of sports!0
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Definitely customize your macros. Go to My Home>>Goals>>Change Goals>>Custom. Save your changes.
If you're following a progressive lifting program (and you should), I recommend increasing your protein intake to 30-40% of total calories. I lift heavy weights 3x per week and I have my macros set to 45/30/25 carbs/protein/fat. Another popular split for strength-trainers is 40/40/20. For me, I find it almost impossible to eat fewer than 45% carbs (for energy!). If I go over on protein on any particular day I think it's a good thing, as long as I'm still within my calorie limit.
While in the customizing screen, I recommend increasing your fiber to at least 25g per day and lowering your sodium to 2200mg, lower is better so try to work your way down.0 -
Thank you. I have a very tough time eating enough protein and have been thinking of adding protein shakes. What ones do you use?0
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It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.0 -
im on phd diet whey (apologies if im not meant to post brand names!!).. and they are really tasty, especially belgium chocolate. quite expensive, as are most shakes, but i find its worth it, as with all my sports, especially my kickboxing, i need to keep my lean muscle while im losing the weight, and usually when i diet my muscle goes before the flab!!!0
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I've been pretty happy with Apex FIT 100% Whey Protein. It is affordable, doesn't taste like crap, and has the low carbs that I like. You can get it at 24-Hour Fitness, or myapexfitness.com...but for some reason it is cheaper through 24-Hour Fitness, even through their online site.0
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Syntha 6 is a good protien shake too,,,tastes lovely,0
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I prefer the low-calorie, low-fat, low-carb, high-quality protein found in 100% pure whey protein isolate. I've used the brands from Now Sports and Biochem. I buy whichever one is cheaper at the moment (prices change daily). I buy them online from Amazon but they're available from other sites too like www.bodybuilding.com. I never pay for shipping. I always buy the "Natural" flavor because I don't want the added crap (sugar, artificial sweeteners, etc.) in the flavored stuff. It tastes awful in plain water so I mix it with water and Crystal Light Pure.Thank you. I have a very tough time eating enough protein and have been thinking of adding protein shakes. What ones do you use?
Here's good info that educated me on protein supplements: (the chapter links are on the left side)
http://www.proteinreport.com/0 -
Should I replace a meal with a protein shake or use it as a supplement? I mean...I barely make my numbers per day as it is lol0
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Depends really. If you aren't making your numbers as it is, use it as a supplement!0
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Thank you. I have a very tough time eating enough protein and have been thinking of adding protein shakes. What ones do you use?
Optimun Nutrition Gold Standard Whey , tastes great and best rated every year , bodybuilding,com0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.0 -
Personally, I supplement. I find a protein shake makes for a good snack. I'll have a normal breakfast, lunch, and dinner, and then have a protein shake for my morning and afternoon snacks. Helps get me to the next meal and avoid the urge to nibble on things I shouldn't.0
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Thank you. I have a very tough time eating enough protein and have been thinking of adding protein shakes. What ones do you use?
Optimun Nutrition Gold Standard Whey , tastes great and best rated every year , bodybuilding,com
This. I drink the Rich chocolate.. it taste amazing and only has 3 carbs!0 -
Should I replace a meal with a protein shake or use it as a supplement? I mean...I barely make my numbers per day as it is lol
sounds like you should use it as a supplement0 -
Agreed. Drink it immediately after your lifting workout when your body is most agreeable to absorbing the protein.Should I replace a meal with a protein shake or use it as a supplement? I mean...I barely make my numbers per day as it is lol
sounds like you should use it as a supplement0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.
I agree too. if i eat anything high in fat, im generally hungry again within an hour. I take my protein shake for breakfast and thats me filled until lunchtime.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.
If that's true, then I guess in some of those studies I might fall into the minority group.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.
If that's true, then I guess in some of those studies I might fall into the minority group.
See I can eat a bowl of pasta and fill up my stomach and think I'm full. But then an hour or two later I'm starving again. I could eat a big lean chicken breast and not be completely stuffed, but I'm satisfied for hours.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.
If that's true, then I guess in some of those studies I might fall into the minority group.
See I can eat a bowl of pasta and fill up my stomach and think I'm full. But then an hour or two later I'm starving again. I could eat a big lean chicken breast and not be completely stuffed, but I'm satisfied for hours.
Not sure if you are just adding anecdotal personal experience, or actually arguing about what happens to me. But I would not consider being hungry an hour or two later as keeping me full for a long time.0 -
It was recommended to me to eat my weight in grams of protein every day. I'll be honest...I have a hard time reaching 100 grams non the less 141 grams and I'm already forcing myself to eat more protein than I normally would.
I have also seen that recommendation several times on this site from MFP members, but it seems a ridiculous amount to shoot for every day unless you are a bodybuilder. I can't recall ever seeing a medical recommendation for that much protein daily. Although some say "lean body mass" which would be total wieght minus body fat, which seems a little more realistic.
Personally I don't worry about the percentages much.
Well protein is both more satiating than either fat or carbs, and helps prevent muscle loss during a fat loss diet.
I think fat is probably the most satiating of the macros to me, but a big bowl of pasta will keep me full for a long time too, even if it's just got a low fat veggie sauce. I'm not saying eating that much protein is bad, just that I'm not sure everyone needs it.
According to most studies, protein is generally the most satiating. I tend to agree from my own experience.
I tend to think the authorities greatly exaggerate our need for carbs more so than protein.
If that's true, then I guess in some of those studies I might fall into the minority group.
See I can eat a bowl of pasta and fill up my stomach and think I'm full. But then an hour or two later I'm starving again. I could eat a big lean chicken breast and not be completely stuffed, but I'm satisfied for hours.
Not sure if you are just adding anecdotal personal experience, or actually arguing about what happens to me. But I would not consider being hungry an hour or two later as keeping me full for a long time.
Not arguing what happens to you. Just arguing that I don't find carbs satiating at all, even though some studies actually say they are more satiating than fat.0 -
Not arguing what happens to you. Just arguing that I don't find carbs satiating at all, even though some studies actually say they are more satiating than fat.
The thing about studies is that they rarely apply to everyone. A study that has 75% of participants get the same result is said to "show" or "suggest" something. But there are still the other 25% that had a completely different result. That's why studies are great for setting general standards, and those standards are a great place to start a diet (or whatever). But It's still never wise to discount what your own body tells you.0 -
I bought a Whey Protein powder that's 4gm of carbs, 20gm of protein, and super low in sugar. Mixed that with unsweetend almond milk as my afternoon snack.
Really tastey and allowed me to increase my protein intake by a lot
I will start using that after my workouts to aid in my lean muscle building! Thanks for all of your advice.0
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