Right amount of protein per day
Moderators: Boss Man, cassiegose
Right amount of protein per day
How many grams of protein should be taken in a day?
360 is a very hard figure though, I mean that's like 45g per meal, or 1.5 Chicken Breasts.
Even if someone used a twice a day training method, like Chest Morning, Triceps Evening, and then could have more Protein, like about 60g's after training, that's still 1.33 Chicken Breasts, (40g) per the remaining 6 meals.
That's also in both cases allowing for 8 meals 2 hours apart.
It's doable, but tough, I mean I've heard of big Pro BB's taking in 450-500 a day, and that includes probably getting up 1-2 times a night to eat.
Even if someone used a twice a day training method, like Chest Morning, Triceps Evening, and then could have more Protein, like about 60g's after training, that's still 1.33 Chicken Breasts, (40g) per the remaining 6 meals.
That's also in both cases allowing for 8 meals 2 hours apart.
It's doable, but tough, I mean I've heard of big Pro BB's taking in 450-500 a day, and that includes probably getting up 1-2 times a night to eat.
if recovery properly you cane asuily have 40 - 5og in liquid form as soon as you finish than a 30g peice of meat, veg etc for maybe another 40g an hr later and there;s 90 so all you need is 150 over 5 meals = 30g a meal which you should be having just about anyway...i got that figure from the housdton texans nutritionist sio obviously these are ful time, big athletes we're talking here but the days of 1.5g per pd bw days are gone and you probably don't need as much as what most think althought you do need it every meal at about 20g a crack
Guts~Guts wrote:That's just insane..I am probably only getting about 60-70gs of protein..I really don't have the money to any of the big protein things..Think the best things I can get is TV dinners with like 21gs of protein heh.
A lot of what people are talking about are professional bodybuilding amounts of protein. I too think thats insane...what are you working on? Serious muscle gain or normal weight ratio?
here's what i have for protein emal by meal:
1 - 6 weetbix, 300ml milk (20g or so)
2 - 100g chicken (25g)
3 - 100g burger (25g)
3 - roast beef cuts, bread (15g)
4 - turkey cuts, bread (15g)
5 - protein shake, 300ml milk (30g)
6 - 100g mince meat (25g)
7 - fish (15g)
totoal - 170g for 162pds so just over 1 gram per pd of bodyweight which is about where you want to be...this is for 4 wt workouts (focusing on strength so not as much recovery required) and 1 sprinting session...it's not everyday but at least 5 out 7 for the week
1 - 6 weetbix, 300ml milk (20g or so)
2 - 100g chicken (25g)
3 - 100g burger (25g)
3 - roast beef cuts, bread (15g)
4 - turkey cuts, bread (15g)
5 - protein shake, 300ml milk (30g)
6 - 100g mince meat (25g)
7 - fish (15g)
totoal - 170g for 162pds so just over 1 gram per pd of bodyweight which is about where you want to be...this is for 4 wt workouts (focusing on strength so not as much recovery required) and 1 sprinting session...it's not everyday but at least 5 out 7 for the week
I think you have to keep in mind that a pro BB isn't going to have the same metabolism the average person has who works out 3-5 days per week. Not to mention the fact that they intake supplemental whey, creatine and various other weight gaining supplements 3-4 times per day when bulking. It's also a very long process getting your body able to handle that amount of protein, not something you accomplish overnight in a healthy way...
I've spoken to a dozen or so MD's in the sports industry and for the average person trying to gain weight, Muscle mass, you should never go over 1gram or protein per body weight and they recommend only .5 grams. So, if you weight 200lbs your max intake of protein should be 100 grams per day. Very doable and if you're eating right.. you'll put on the muscle!
also, keep in mind that protein that isn't used by the body is stored and turns into fat or, leaves the body through urine. good rule of thumb is, unless you're a world class athlete, pro BB it's best to keep the protein levels at .5 grams per body weight...
I've spoken to a dozen or so MD's in the sports industry and for the average person trying to gain weight, Muscle mass, you should never go over 1gram or protein per body weight and they recommend only .5 grams. So, if you weight 200lbs your max intake of protein should be 100 grams per day. Very doable and if you're eating right.. you'll put on the muscle!
also, keep in mind that protein that isn't used by the body is stored and turns into fat or, leaves the body through urine. good rule of thumb is, unless you're a world class athlete, pro BB it's best to keep the protein levels at .5 grams per body weight...
0.5g Protein per lb of bodyweight. Sorry but I have to disagree, that's just too low.
If you eat 6 times a day, that means about 16-17g Protein per meal.
I would contend for good muscle growth, you need at least 20g per meal, as an average.
100g Protein per day wouldn't probably be enough to get someone beyond about 10-15lb's additional bulk.
What you have to bear in mind is, Most medical people only know what they study, so if building muscle through weights, and associated dietry / supplemental intake, is not part of their curriculum, unless they weight train, or did additional research, they might not have a sufficient understanding about diet, in relation to weightlifting.
I heard of someone once being told that 100g thing by his doctor, and he told his Doctor to kiss his .
I know someone who is a Doctor, who's child recently caught Chickenpox, and they didn't know what he had at first, and looking on the internet didn't help, they only realised what it was, when it was blatently obvious.
That's due to Rashes being a more specialised field, not throughly covered in Medical School. Something you would study more indepth, if you chose a line of medical practicioning involving such cases.
Whilst I agree 100g Protein a day could build muscle, for most peoples needs, it simply wouldn't be enough. I just cant entertain the notion seriously I'm afraid.
If you eat 6 times a day, that means about 16-17g Protein per meal.
I would contend for good muscle growth, you need at least 20g per meal, as an average.
100g Protein per day wouldn't probably be enough to get someone beyond about 10-15lb's additional bulk.
What you have to bear in mind is, Most medical people only know what they study, so if building muscle through weights, and associated dietry / supplemental intake, is not part of their curriculum, unless they weight train, or did additional research, they might not have a sufficient understanding about diet, in relation to weightlifting.
I heard of someone once being told that 100g thing by his doctor, and he told his Doctor to kiss his .
I know someone who is a Doctor, who's child recently caught Chickenpox, and they didn't know what he had at first, and looking on the internet didn't help, they only realised what it was, when it was blatently obvious.
That's due to Rashes being a more specialised field, not throughly covered in Medical School. Something you would study more indepth, if you chose a line of medical practicioning involving such cases.
Whilst I agree 100g Protein a day could build muscle, for most peoples needs, it simply wouldn't be enough. I just cant entertain the notion seriously I'm afraid.
Last edited by Boss Man on Wed May 09, 2007 6:26 pm, edited 1 time in total.
Don't misunderstand what I'm saying. For the most part I agree with you regarding Protein intake and how much the medical field actually understand the dangers involved. point is, some people, me included do a search on the net and find an article that says they need to intake 350 mg of protein per day.. For the average person / teenager, I don't feel that's a safe amount to be consuming.
As I said before, it's a gradual buildup and far too often, people read an article and think, "hey, I need to start eating like a Pro body builder.. which usually ends in disaster..
I think for the first 6-12 months of working out with weights, 100-125 grams of protein is enough for anyone. After a year and some definite improvement on body, discipline etc.. I think the protein levels can then gradually move up.. These body builders only do the mass protein when they're bulking up for a comp.. not 12 months out of the year.. at least that's what I've been told..
As I said before, it's a gradual buildup and far too often, people read an article and think, "hey, I need to start eating like a Pro body builder.. which usually ends in disaster..
I think for the first 6-12 months of working out with weights, 100-125 grams of protein is enough for anyone. After a year and some definite improvement on body, discipline etc.. I think the protein levels can then gradually move up.. These body builders only do the mass protein when they're bulking up for a comp.. not 12 months out of the year.. at least that's what I've been told..
I agree. I think if you start taking protein like a pro body builder its too much for the 'normal' metabolism. You need to ease into it like anything. Excess is bad. Most people start with things available at their local gym like shakes and bars.....a little goes a long way...excess immediately can be damaging...
.5g/pd/bw is a bit low for me too...this means to be full most of the time you'd need a diet of 60 - 70% carbs which would equire a lot of exercise to burn off so as to maintain wt let alone lose some...also you'd be hungary constantly from lack of satiety (spelt correct???)...thermogenisis (true or not) would also be lacking...also everybody's goal should be to have a metabolism like a bodybuilder...i'm only 16opds but i could eat probably 20 - 405 more cal's a day if i the time and money and i'm lucky i'm not trying to get bigger or i couldn't afford to pay rent
As a starting level of Protein, yes I can concur about 100g would do, but only for starters.
I WAS one of those people that used to change workouts when progess stalled, and every time more improvements to diet did it.
That's why when someone stalls on progress, I often advocate dietry changes first. You should know within a week, if you get a few more reps say on training, if diet changes are the key, rather than putting store in a new routine overcoming a plateau, only to waste 3-4 weeks, before you realise it isn't doing that.
If diet changes don't yield more progress, then go for training changes, but for me, I think always make changes to diet first, as you'll most often get a faster indicator if it worked or not, than you would changing a weights workout.
I also would advocate in that instance, not to alter both variables, incase you create a negative, then you have no way of knowing which variable was to fault.
I WAS one of those people that used to change workouts when progess stalled, and every time more improvements to diet did it.
That's why when someone stalls on progress, I often advocate dietry changes first. You should know within a week, if you get a few more reps say on training, if diet changes are the key, rather than putting store in a new routine overcoming a plateau, only to waste 3-4 weeks, before you realise it isn't doing that.
If diet changes don't yield more progress, then go for training changes, but for me, I think always make changes to diet first, as you'll most often get a faster indicator if it worked or not, than you would changing a weights workout.
I also would advocate in that instance, not to alter both variables, incase you create a negative, then you have no way of knowing which variable was to fault.