how much protein

[OneLifeToLive]

hey

I am lil confused about something

I read our protein requirement for a day is 1g/lb body weight .

That means if I weigh 180 lbs my requirement is 180gm of protein

But 180 means the total weight of the protein like e.g bakebeans, so 180g of bakebeans? Or is it the protein count..e.g In bakebeans 30g of beans give 7 g of protein.

How do we count...am juz lil confused..if sum1 can help

 

[Steve]

First, I'd be more inclined to suggest 1g/lb of lean body mass. If you're very lean to start with, sure, you can use total body weight. However, if you are carrying a hefty dose of fat, I'd suggest using an estimated lean body mass.

Secondly, no, in your example you would not be looking for 180g of beans. You're looking for 180g of protein... not beans. Beans contain protein, carbs and fats.

You might be interested in checking something like out.

 

[OneLifeToLive]

hmm thanks that helped

 

[Steve]

Wow, my spelling was atrocious in that post. Sorry. I need to slowdown, lol.

So you say it helped, but you also said, "hmm." Are there still some things that aren't clear?

 

[Mad4Chillas]

hey

I am lil confused about something

I read our protein requirement for a day is 1g/lb body weight .

That means if I weigh 180 lbs my requirement is 180gm of protein

But 180 means the total weight of the protein like e.g bakebeans, so 180g of bakebeans? Or is it the protein count..e.g In bakebeans 30g of beans give 7 g of protein.

How do we count...am juz lil confused..if sum1 can help

This is slightly wrong....unless you are doing major strength training every day and if you need a high calorie intake you should not be taking in 180g of protein. The reccomended is around .8-1.2g / kg of body weight. So that means you should be around 80g of protein per day and still thats a lot. (Take your weight in lbs divided by 2.2 to get Kg) If you are ingesting more than that per day its essential you are drinking plenty of water otherwise you can cause serious nutritional side effects such as constipation and even gallstones. I hope this helps...

 

[KaraCooks]

he reccomended is around .8-1.2g / kg of body weight.

Yes, recommended by the RDA for sedentary adults who are not actively trying to lose weight.

The recommendation for active adults, those who are working out, those who are trying to lose weight and eating at a calorie deficit, is around 1g per 1lb of lean body mass (and can be even higher).

There have been no studies that have positively shown any correlation between high protein intake and kidney disease or gallstones in adults with healthy kidney function. That's a diet myth that has been dispelled over and over again by studies.

Protein spares muscle loss in those who are in a calorie deficit ... so making sure you get enough protein is important and can really help maximize FAT loss (as opposed to just weight loss - which can be a combination of fat and lean muscle).

 

[Mad4Chillas]

Yes, recommended by the RDA for sedentary adults who are not actively trying to lose weight.

The recommendation for active adults, those who are working out, those who are trying to lose weight and eating at a calorie deficit, is around 1g per 1lb of lean body mass (and can be even higher).

There have been no studies that have positively shown any correlation between high protein intake and kidney disease or gallstones in adults with healthy kidney function. That's a diet myth that has been dispelled over and over again by studies.

Protein spares muscle loss in those who are in a calorie deficit ... so making sure you get enough protein is important and can really help maximize FAT loss (as opposed to just weight loss - which can be a combination of fat and lean muscle).

Its actually not a myth..we learn to prevent this from happening in our patients quite a lot I can even refer you to Medical Nutritional Therapy books if you'd like...althought it is rare kidney stones/gallstones do happen from an excess of protein in the diet. It can be prevented by lots of water though.

What you wrote about the protein makes sense, depending on the lean body mass. Although the RDA is .8g/kg of body weight usually for body builders it is around 2g/kg of body weight which is more around what you're speaking of. It really just depends on how active that person is and what their body composition is made up of.

I agree though with most of your post thanks for clarifying. Protein is important especially when building muscle mass

 

[Lon33]

You are looking for total grams of protein, not total grams of food that contain protein. 1 gram of protein per pound of lean body mass is a good goal to shoot for. However, you do want to make sure to drink plenty of water when consuming that much protein. If you find it difficult to eat that much protein during your day, consider using a protein powder to supplement. There are many forms of this, the most popular being whey and soy. I prefer whey, and use it on a daily basis. I buy online from Bulk Foods Direct (). There are many places that carry protein powder, so make sure you do your research on them, if you decide this is something you want to try. This is a convenient way to get your protein in everyday, as well as doing it in a low calorie manner.

 

[Steve]

Its actually not a myth..we learn to prevent this from happening in our patients quite a lot I can even refer you to Medical Nutritional Therapy books if you'd like...

I'm not interested in books. However, if you could point me to some peer reviewed research from pubmed, I'd be very appreciative.

Although the RDA is .8g/kg of body weight

As Kara pointed out, this is for sedentary individuals. Most around here are not that.

usually for body builders it is around 2g/kg of body weight which is more around what you're speaking of.

Where are you pulling this data from?

Also, how are you defining bodybuilders. Is it your average gym-goer who lifts weights or is it you're competitive bodybuilder?

If it's the former, it's pretty much a given that if you're dieting, lifting weights, and doing some cardiovascular exercise, 1-1.5 grams of protein is the sweet spot.

If it's the latter, well, I'll just say I don't know any competitive bber's who are taking in 2g/kg.

It really just depends on how active that person is and what their body composition is made up of.

And energetic state.

I agree though with most of your post thanks for clarifying. Protein is important especially when building muscle mass

More importantly while losing fat. A pool of aminos in the bloodstream will be preferentially utilized rather than our stored aminos (muscle).

 

[OneLifeToLive]

Yes, certain things were unclear. Like, If my requirement is 180gm and since I am a vegetarian I get it from legumes etc.

100gm of lentils give me 320Cals(approx) and around 25gm protein .

So to consume 180g of Protein I got to consume around 700 gm of lentils huh!! 320x7= 2240 Cals...which exceeds my daily Calorie requirement of 1500 Cals. Hence the confusion....


I did a lot of reading on net and came to a conclusion that consuming 100g protein/day for my body weight(80kgs) is acceptable to lose weight.

So now I am consuming 80-100g Protein everyday ,80g of Protein not protein containing food item. I am also drinking atleast 5 litres of water everyday.

Doubts are clear now Thanks to every1 who helped and a special thanks to *wishes*

 

[Steve]

Yes, certain things were unclear. Like, If my requirement is 180gm and since I am a vegetarian I get it from legumes etc.

100gm of lentils give me 320Cals(approx) and around 25gm protein .

So to consume 180g of Protein I got to consume around 700 gm of lentils huh!! 320x7= 2240 Cals...which exceeds my daily Calorie requirement of 1500 Cals. Hence the confusion....

If you're pulling your protein from low-protein foods, of course the calories are going to add up. Foods with higher protein densities will keep calories in check, obviously. I'm not sure where the confusion lies?

Also, if you're a vegetarian, protein requirements actually go up as most sources of protein vegetarians consume are incomplete.

 

[KaraCooks]

Like, If my requirement is 180gm and since I am a vegetarian I get it from legumes etc.

100gm of lentils give me 320Cals(approx) and around 25gm protein .

So to consume 180g of Protein I got to consume around 700 gm of lentils huh!! 320x7= 2240 Cals...which exceeds my daily Calorie requirement of 1500 Cals. Hence the confusion....

Well one assumes that you're not going to eat only lentils. I mean, just because I'm not veggie doesn't mean the only thing I eat is chicken to get my protein.

Steve is right as well - since you're getting your protein from veg, you need to make sure you're eating more and a larger variety of foods in order to get complete proteins.

Do you eat dairy, eggs, or cheese? Dairy and eggs are good sources of complete proteins. Soy is also a good source of complete proteins.

As for incomplete proteins, legumes and lentils are good sources. Whole grains like oats contain quite a bit of protein. So do dark leafy greens like kale and spinach.

I would suspect that your goal amount of protein (if you guesstimate lean body mass) would be around 120-130g per day. Maybe a little more. I get that easily from a variety of foods, including yogurt, cottage cheese, oats, etc.

 

[OneLifeToLive]

@Kara

The information you provided is much appreciated.

Along with lentils I am also taking little bit milk, yogurt and soyabeans(sometimes) so that should take care of all the 9 essential amino acids.Cottage cheese and cheese I dont eat much because I tend to overeat them. I may try it out sometime.What about bakebeans? Are they complete protein? I eat em a lot.

Everything is much clear now.

Thanks for all the help!!

 

[KaraCooks]

Beans are not a complete protein, no.