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H&R Moderators: streaM Freak
How much protein should I eat?
- Thread starter allentx
- Start date
Research shows that 1 to 1.6 g of protein per kg of bodyweight is enough for optimal muscle gain. When people suggest 1g/lb of bodyweight, (2.2g/kg) it's to account for any errors and for the satiation effect.
So if you're tryna lose weight, 1g/lb or more. So if you weigh 220lbs, you should eat 220g+ of protein. It will make you less hungry and help you maintain lean body mass. Make sure you eat enough fat though.
So if you're tryna lose weight, 1g/lb or more. So if you weigh 220lbs, you should eat 220g+ of protein. It will make you less hungry and help you maintain lean body mass. Make sure you eat enough fat though.
Neoprimitive
Bluelight Crew
It all depends on what your goal is man. You can do the 1g per pound of body weight but if your not really training. . . What you should do is figure out your daily calorie needs http://www.freedieting.com/tools/calorie_calculator.htm
That will give you a general idea. Once you figure out how many calories you need to maintain your current weight drop that number by 500-800 calories a day, and you should start to drop weight at a reliable pace. This is where you should be looking your total over all caloric needs versus your total caloric intake and outtake.
I have been training for a large portion of my life and I use a simple set of number to set up my plan, I tend to shoot for a little bit more muscle mass, but still aim for a nice solid endurance record.
1.5g Protein per pound of body weight
1g Carbohydrates per pound of body weight
1g of Fats per four pounds of body weight ( you can make this 1g per 5-6 pounds of body weight to help drop some weight)
Keep in mind carbs /protein and fats are all necessary and none of them are solely responsible for making you heavy. it comes down to a simple calories in versus calories out if you take in less then you put out you loose weight that simple. Hope this helps mate- keep in mind though every thing in moderation.
That will give you a general idea. Once you figure out how many calories you need to maintain your current weight drop that number by 500-800 calories a day, and you should start to drop weight at a reliable pace. This is where you should be looking your total over all caloric needs versus your total caloric intake and outtake.
I have been training for a large portion of my life and I use a simple set of number to set up my plan, I tend to shoot for a little bit more muscle mass, but still aim for a nice solid endurance record.
1.5g Protein per pound of body weight
1g Carbohydrates per pound of body weight
1g of Fats per four pounds of body weight ( you can make this 1g per 5-6 pounds of body weight to help drop some weight)
Keep in mind carbs /protein and fats are all necessary and none of them are solely responsible for making you heavy. it comes down to a simple calories in versus calories out if you take in less then you put out you loose weight that simple. Hope this helps mate- keep in mind though every thing in moderation.
Foreigner
Bluelight Crew
I know this runs contrary to what a lot of professional weight trainers say, but is there something wrong with simply following your body's natural protein cravings? It will tell you what you need. I used to ignore my body and horde protein, and it was just hard on the digestion after a while.
If you're body building it's a different story, but for simple weight loss?
I would definitely cut out refined carbs and sugars, and stick to the more complex ones. But I find my protein requirements are dictated by cravings for it.
If you're body building it's a different story, but for simple weight loss?
I would definitely cut out refined carbs and sugars, and stick to the more complex ones. But I find my protein requirements are dictated by cravings for it.
Yeah the whole 1g/lb seems to be the golden rule for building muscle mass. But I think that's a fairly arbitrary number. The truth is that no study or scientific research has totally pinned down the perfect ratio of fat-carbs-protein to create the healthiest diet. There is very wide variation in that ratio in different diets around the world. If you're trying to lose weight, I would focus more on keeping track of overall caloric intake, and then just ensure you're eating good healthy foods and a balanced diet.
Neoprimitive
Bluelight Crew
Yeah balance is key. I had to fiddle with the numbers until I hit on what is my set.
Neoprimitive
Bluelight Crew
Yeah protein will help but in and of its self it is not the magic key. And mind if I ask you where you got 150g from? It seems rather arbitrary? though if you are a 150lb person, then yeah it is about right. You have to take a few things into account, weight, goal weight, level of activity. obviously if you are really beating up your muscles a little more protein will go a long way toward growth and repair. The use of say 1g per pound of body weight is a good start. While there is really no hard and fast rule for the amount of protein that you should be taking in on a daily basis, 1g/per pound is a good place to start if you are on a solid work out plan. The combination of exercise and proper diet is what is going to help you drop the weight. Will protein help you loose weight? Maybe if you are eating good whole foods that are low on fats and cholesterol. But fats, and cholesterol ( of the good varieties ) are necessary fro health as well. The point being protein is good, in moderation and it is what you need to build muscle. There are merits to a High protein diet, as there are merits to a lot of diets if done properly. The key Like I said earlier is moderation, and balance making sure you are getting enough of all the proper nutrients in your diet so your body can run at its best. The weight loss comes from burning more calories then you take in. Figure out how many calories you need to keep your current weight, then you subtract 500-800 calories a day from that number and you should begin to loose weight, not much and not too fast ( it is better this way as the weight lost will be more likely to be kept off this way as opposed to loosing a lot quickly then rebounding). Now add in a simple work out program, of moderate cardio and some weight training and you will loose some fat and build some muscle. You ave to figure out how much protein/carbs/fats you need personally, and in what combinations that your body will work well on. There is no set figure of numbers that works for every one.
DOB
Bluelighter
protein g per day is bunch of crap one gram of whey with extra leucine is like 5 grams of beef protein more bio avaliable,better amino ratios can drasticly change its true power.......
protein grams per day,but what protein, BCAA? soy? whey? beef? egg? gram of some thc monster from holland is lot differet than gram of outdoor
protein grams per day,but what protein, BCAA? soy? whey? beef? egg? gram of some thc monster from holland is lot differet than gram of outdoor
Neoprimitive
Bluelight Crew
gram per day doesn't necessarily mean protein supplements. By the way there chief http://en.wikipedia.org/wiki/Branched-chain_amino_acid
BCAA education there mate, whey, soy , beef, it is all fine. Protein is protein, it is better you get it from a natural source as opposed to a supplement, but face it how many guys can suck down 400-500g pf protein a day with out having to go to a powder just the sheer volume of the food is huge. Aminos are key to a point, but just one part of a larger puzzle, just like protein is a part of proper nutrition. Carbohydrates, Fats are also vital pieces of this puzzle . So yeah its not a bunch of crap it is part of a larger system, that you need to learn or at least brush up on. But granted the analogy to Cannabis was apt, protein comes in a variety of shall we say flavors, some will offer you more bang per gram then others.
You have to figure out what your goal is, and your requirements as well as what type of training your doing to really tailor your diet. Diet and training are part of a separate equation but if your aiming like the OP who is trying to drop some weight, and I am guessing hold on to some muscle ( seeing as he is asking about protein though this is an assumption) Like I said nutrition and training are separate things but they both drastically effect the outcome of the other.
BCAA education there mate, whey, soy , beef, it is all fine. Protein is protein, it is better you get it from a natural source as opposed to a supplement, but face it how many guys can suck down 400-500g pf protein a day with out having to go to a powder just the sheer volume of the food is huge. Aminos are key to a point, but just one part of a larger puzzle, just like protein is a part of proper nutrition. Carbohydrates, Fats are also vital pieces of this puzzle . So yeah its not a bunch of crap it is part of a larger system, that you need to learn or at least brush up on. But granted the analogy to Cannabis was apt, protein comes in a variety of shall we say flavors, some will offer you more bang per gram then others.
You have to figure out what your goal is, and your requirements as well as what type of training your doing to really tailor your diet. Diet and training are part of a separate equation but if your aiming like the OP who is trying to drop some weight, and I am guessing hold on to some muscle ( seeing as he is asking about protein though this is an assumption) Like I said nutrition and training are separate things but they both drastically effect the outcome of the other.