I'm confused about the importance of protein

Protein repairs/builds cells, muscles and bones....provides energy....helps control metabolism.....

Essential, especially when working out. Always good to eat a protein after you do any form of exercise. Focus on lean proteins... I eat yogurt after a good workout.

Protein is very important when you are trying to lose weight because it helps stave off hunger. If you eat an apple by itself your blood sugar drops quicker and you feel hungry faster then if you eat an apple with a slice of cheese. Same thing if you eat celery vs celery with a bit of peanut butter or a plain salad vs. a salad with chicken cut up in it. The protein really helps you feel satisfied for much longer.

...........and for the record if you are allowing MFP to set your daily protein intake....they have it wayyyyyyyyy too low!

From the oversimplification I know... when trying to build muscle protein is very important. When using the muscles, some parts of them tear and when you're sleeping at night your body uses protein to repair them and make them stronger. If you don't eat enough protein, you therefore can't build muscle. That's the basis of protein shakes. For most people, you'll get enough protein in your diet anyways for just that basic muscle repair.

From the weight loss perspective:
- Protein does take longer to digest, and from what I've heard beginning the day with 30 grams of protein in the first 30 minutes of your day can get your metabolism revved up a little bit.
- You're body can't store protein in the same way it stores carbs... this is the fundamental logic behind high protein diets (which I've heard have downsides as well)
- Your body has to use fat to metabolize protein, so it is important to have at least some protein in your diet during weight loss... personally I eat above the MFP base recommended amount for protein partially for this reason. I decrease my calories, but still get at least the protein required to "maintain" weight by MFPs calculations.

To get about 30 grams of protein in the morning, I usually have 2 eggs, and 2 extra egg whites for 22g protein first thing in the morning. Then a little bit later (after showering, etc), oatmeal with blue berries that knocks it up to about 28g. The fiber in the oatmeal helps keep me less hungry until lunch... I tried doing more protein with eggs but usually felt hungry all morning. Was a good balance for me personally.

The average adult only needs 40-60g of protein a day. Unless your trying to become a body builder or a serious athlete . Protein is used to build, repair and maintain muscle. Also growing your hair and nails.

http://nchspressroom.wordpress.com/2010/03/03/adults’-daily-protein-intake-much-more-than-recommended/

You need it to grow up big and strong.

It helps repair and build muscle. If you're on a calorie deficit, you SHOULD be getting a lot of protein. I've read a lot of places that it should be 1 gram per every 1 lb of lean body bass. So whatever your body fat % is ... you can figure out what the rest of it is (the lean) and then 1 gram for every 1 lb. For me, it's 120 grams. I weigh 168 and am 31% body fat.

The average adult only needs 40-60g of protein a day. Unless your trying to become a body builder or a serious athlete . Protein is used to build, repair and maintain muscle. Also growing your hair and nails.

Well, this will vary - the United States RDA is 0.8g/kg or 0.4g/lbs, and that's based on studies done on average, sedentary folks. If you train hard, you could probably up it to 1g/lb of lean body weight.

Given that the average American male and femal weigh approximately 191 and 165 pounds approximately, you're already looking at more than 60 grams of protein. Pretty much if you include healthy protein choices at eat meal (lean cuts of meat, fish or poultry, eggs, beans, tofu, etc), you're well on your way to eating over 100 grams easy peasy.

Think of proteins like building blocks! Muscles, skin and hair use em, so it's important to make sure you're getting enough.

The average adult only needs 40-60g of protein a day. Unless your trying to become a body builder or a serious athlete . Protein is used to build, repair and maintain muscle. Also growing your hair and nails.

http://nchspressroom.wordpress.com/2010/03/03/adults’-daily-protein-intake-much-more-than-recommended/

I am not sure I agree with this. MFP will show more than that per person. Farrell's has me at 40 grams per meal and I am to eat 6 meals a day. This seems way to low.

My calculator that Farrell's gave me bases it on weight and body fat

I wondered about the importance as well...... so you are not the only one... Can anyone recommend a good tasting protein shake? I am in Canada so something that is available here

How does one calculate the appropriate amount of protien that they need to be taking in? Normally? What about when lifting weights?

I use protien supplement once/day throughout my cardio conditioning the past few months. I just began lifting weights recently - still trying to figure out the right way to calculate my body's protien needs.

Any help would be appreciated.

Also, friend requests are welcome as I'm relatively new to the social side of MFP.

Thanks!

Your body can easily use 1 gram of protein per pound of lean mass.

Sounds easy enough, but does sound like a lot. Thanks for the tip!

I will say I have an obese family member who is vegetarian, she is not good about meeting her protein levels and was told by both her physician and her nutritionist this is why she has severe cravings as well as sugar balance issues. The lack of prtein could also be the root reason she doesn't lose weight efficiently.

Unless she's on a starvation diet, it's really difficult to **not** meet minimum protein intake: 10% of all calories (recommend by WHO). True protein deficiency is really rare, and symptoms would be hair loss, edema, muscle wasting, and dermatitis. It is diagnosed by bloodwork, and would likely require a hospitalization.

Protein is broken down into amino acids, and those which are not used are filtered through the kidneys and excreted in urine. Most people eat way more protein than they actually need.

While it's true that eating at least 15% protein of total dietary calories can help stop cravings for some people (read this study: http://www.plosone.org/article/info:doi/10.1371/journal.pone.0025929) she probably has "sugar balance issues" (which sounds like pre-diabetes) due to obesity. Unless she has severe edema due to protein deficiency, it's not likely that being a vegetarian is keeping her from losing weight.