Sport Is protein really that important?

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well, is it? Can I still gain muscle without it (not entirely, see below)?

I'm 14, 5'4, 120 pounds and am getting in about 70 g. per day from healthy foods alone. It just seems weird that I should increase the amount of protein I get when I'm eating healthy, to somthing like 100-120 g. per day with an extra protein shake or whatever which also brings in extra calories.
 
Yes, protein is crucial in muscle repair and building. You should be getting in 1g to 1.5g protein per LBM in your diet. If you feel you cannot get this through whole foods, feel free to use protein powder, if you figure out your diet, your calories should turn out fine with all the macronutrient ratios.
 
I have to disagree with the poster above. Though you need extra protein for weight lifting you don't need that much more. I would say between .7 to .8 grams of protein per pound would be enough.
 
Feel free to believe what you wish, but your body can use more than .7g of protein per lb on a weight lifting routine. Ask around and search the boards, I'm sure plenty of others can back me upon this.
 
ShaftedTwice said:
Feel free to believe what you wish, but your body can use more than .7g of protein per lb on a weight lifting routine. Ask around and search the boards, I'm sure plenty of others can back me upon this.
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I'll take a RD's *(Registered Dietitian's) point of view over the other peoples opinions on what they think will help them. I've read it some other places around the net to. Unless you have some test to prove that 1.0-1.5 g/lb is greater than .7-.8 g/lb than I'm sticking with my opinion. There is a lot of false info on the net so I stick to books rather than fads.
 
1/lbm

[100- (100 lbs x (.15 bf)) ] X 1 g= 75 g

or

.7/bm

100 lbs x (.7)= 70 g

Doesn't really make a huge difference unless you're really lean or really fat.

A prestigious anesthesiologist told me the same ratio. Still no big difference.
 
LeiYunFat said:
1/lbm

[100- (100 lbs x (.15 bf)) ] X 1 g= 75 g

or

.7/bm

100 lbs x (.7)= 70 g

Doesn't really make a huge difference unless you're really lean or really fat.

A prestigious anesthesiologist told me the same ratio. Still no big difference.
Click to expand...
well like I said earlier, I'm 5'5 120 pounds.

I don't know my exact fat % but you/someone with experience may be able to estimate it by the pics in this thread I created earlier (which still has unanswered questions btw :( so if anyone could get around to answering them that'd be great... sorry for going off topic.)
http://www.fitness.com/forum/young-...my-nutrition-workout-pics-included-20663.html
so based on the pics/info do you/anyone know what ratio I should be aiming for? 0.7 or 1?

edit: re-read your post, so you're saying the amount of protein I'm currently getting in should be pretty ok?
 
Make it in the range of 0.7-1.0 and you'll be fine.

Make sure you're eating over your maint lvl for calories as well.
 
1g per lb of lean mass is great...if you're REALLY working out hard. its somethign to strive for.

the US RDA for protein is like 60g...but that uses an average, obese, lazy American for a guideline, not an athlete, or someone who's trying to be athletic.

I'd wager any 'newbie' trainee that maintains 100-120g of QUALITY complete protein everyday, will see some good results if their training and recovery are good.
 
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