Sport is this true about protein??

Sport Fitness
it varies, but yes, that's accurate for a person who's physically active, trying to gain muscle, or trying to shed fat.

even going to 1g per pound of lean body mass is gonna give you a better diet than going off the governments MINIMUM daily allowance. in the USA, its about 60g a day for a male. just enough to keep him alive and 'healthy'.
 
I am active! I weigh 193 lbs. SO, 193 grams of protein sounds like a lot. If I were to just eat 20 gram protein bars that would be 10 of them. let alone all the calories that would be.

no intent to debate, just trying to understand.... i am trying to work this diet thing and get ready for a traithlon event.

I ate a 1/2 pound of beef heart last night. Do you happen to know the protein count in that?
 
Get your protein from fresh meat if you can, it really does add up quicker that you might think. Try skinless chicken grilled or roasted in the oven.

Lean steak mince can be good but I would say keep red meat in moderation.

Also do not forget the wonder that is fish, it can be very good for you. Tuna and eggs are a simple to prepare food with protein too. It may sound like a lot of protein but if you are eating every few hours and getting a lean protein source in at each meal it will soon add up.

Do not neglect fresh veg and fruit either though. If you don't like salads then meat and veg can be eaten more often. I think it is also okay to get SOME protein from cheese but try to avoid it.

Snack on nuts too (in moderation) aswell as fruit
 
I do eat fish 3 times a week. Typically Salmon, whitefish, and swordfish sometimes.
I eat two servings of either almonds and now Walnuts, every day.

I will throw my diet fot today into fitday real quick and report back here about how many grams of protein it is.
 
ok,, I'm not buying it in my case. I appreciate the simplicity.
But, i gotta tell ya. I came up at 112 grams of protein. I can't imagine slamming another 80 grams in. holy moly!!

today's food:"
Breakfast
yogurt
2 serving of fresh cherries
2 servings of walnuts

snack
1 / 2 orange bell pepper
4 chillens (it's an oat cookie)

lunch
chicken breast
8 oz of beef heart


snack
100 cals snack - sun chips
nectarine
cucumber

dinner
snapper (fish) and fresh scallops no sauce
brocoli and carrots
potatoes mashed

chillens and milk (desert of champions) - oat and raisen
 
Cool that will help people give advice.

I think it sounds like you have the right idea, I think the main thing people find hard is getting lean protein in at EVERY meal of the day. If you find you can't physically EAT that much food in a day consider a protein shake to up your intake a bit. You could have one of these in the morning when you wake up or after your workout would be better. Not sure how good two of these a day would be for you though.
 
hey dan i see you lost well over a point in BF% in 30 days.

I'm at 16.3 and would like to see sub 15 by August.

What is your regimen?
 
flyinfree said:
I am active! I weigh 193 lbs. SO, 193 grams of protein sounds like a lot. If I were to just eat 20 gram protein bars that would be 10 of them. let alone all the calories that would be.

no intent to debate, just trying to understand.... i am trying to work this diet thing and get ready for a traithlon event.

I ate a 1/2 pound of beef heart last night. Do you happen to know the protein count in that?
Click to expand...

Essentially theres no conclusive that consuming anymore than around 140g of protein will provide anymore benefits. You could have more but will probably only be converted to energy of fat storage..
 
high protein consumption is not only ideal for muscle growth, but also for fat loss. Protein has the highest thermic effect of all the macronutrients. This means that you burn many of the calories of protein just digesting it. The studies vary, but most show the between 20-30% of the calories consumed from protein are burned during its digestion.
 
flyinfree said:
hey dan i see you lost well over a point in BF% in 30 days.

I'm at 16.3 and would like to see sub 15 by August.

What is your regimen?
Click to expand...

Nah it was a pretty bad regimen during that time, I also lost weight which was all fat but also no muscle gain. This was down to my regimen having some flaws and having the stress of strict uni deadlines cutting into my gym time! Program is completely re-vamped now though so over the next 8 weeks I should hope to see some good results! I changed my routine and upped calorie intake since the date I measured @ 14% BF.
 
matt182 said:
Essentially theres no conclusive that consuming anymore than around 140g of protein will provide anymore benefits. You could have more but will probably only be converted to energy of fat storage..
Click to expand...

Not true. Nutrient Timing is a book that might interest you. It, along with a plethora of other books, has studies illustrating the physiological differences in consuming different amounts of protein-from low to high.

FF, there's a lot of room to add in more protein. If you ate a cup of oatmeal at breakfast, you'd hit around 8-10 grams extra. Your two snacks could have a protein source that would bump it up quite a bit. Even something like beef jerky or pumpkin seeds is pretty high in protein (pumpkin seeds are a great source of fiber)...try the tamari roasted pumpkin seeds. A cup of cottage cheese would be another 26 grams of protein. Heck, a protein shake a day would give you another 20-50 grams of protein. Just some suggestions in case you were considering upping your protein intake.
 
You wouldn't do well on LV's fat burning diet. As I recall, he had me pounding down 300g of protein on the days I didn't weight train.

protein bars suck by the way.
 
evolution said:
Not true. Nutrient Timing is a book that might interest you. It, along with a plethora of other books, has studies illustrating the physiological differences in consuming different amounts of protein-from low to high.
Click to expand...

And im sure theres others that disagree, and where not talking about low/high consumption as you stated, but high/evenhigher intake.
 
evolution said:
FF, there's a lot of room to add in more protein. If you ate a cup of oatmeal at breakfast, you'd hit around 8-10 grams extra. Your two snacks could have a protein source that would bump it up quite a bit. Even something like beef jerky or pumpkin seeds is pretty high in protein (pumpkin seeds are a great source of fiber)...try the tamari roasted pumpkin seeds. A cup of cottage cheese would be another 26 grams of protein. Heck, a protein shake a day would give you another 20-50 grams of protein. Just some suggestions in case you were considering upping your protein intake.
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Wow! You blew my lil box thinking wide apart. thank you. I will add the cottage cheese and look for soem of them pumpkin seeds. I am lifting baby! I like it too. I am doing 12 reps right now, but after sept i will get it down to the 8 and heavy.

If i were to add a shake- what brand would you recommend?

the bars do suck, and they do not feel "whole" in my mouth, they feel chemically enhanced- I'm not a big fan of that crap- you have probably gathered.

I am learning so much, and getting so much better. Performance is not enough- BUT MINE IS EVEN GETTING BETTER!! BRING IT! see what lifting weights is doing to me!!!! grrrrrrr heheheheee
FF
 
As far as protein shakes, it depends on if you want something primarily for the taste or for less fillers.

If you wanted something just a straight flavorless whey that you could add to oatmeal or cottage cheese, you can always get Bio Plex, Jay Robb flavorless or Optimum Nutrition has a flavorless that's not expensive. There are a few other brands but that should get you by.

Taste wise-I really really like Prolab's Lean Mass Complex cinamon oatmeal flavor. BSN's Strawberry Syntha-6 is absolutely wonderful. MRMs Whey Pumped chocolate flavor. MyoGenix's MyoLean,

Honorable mention-
Biochem Greens&Whey
CytoSport Cyto Gainer
IronTek Essential Natural chocolate
Optimum Nutrition
Isopure
 
evolution said:
Not true. Nutrient Timing is a book that might interest you. It, along with a plethora of other books, has studies illustrating the physiological differences in consuming different amounts of protein-from low to high.

FF, there's a lot of room to add in more protein. If you ate a cup of oatmeal at breakfast, you'd hit around 8-10 grams extra. Your two snacks could have a protein source that would bump it up quite a bit. Even something like beef jerky or pumpkin seeds is pretty high in protein (pumpkin seeds are a great source of fiber)...try the tamari roasted pumpkin seeds. A cup of cottage cheese would be another 26 grams of protein. Heck, a protein shake a day would give you another 20-50 grams of protein. Just some suggestions in case you were considering upping your protein intake.
Click to expand...

Actually, I agree with matt182.

If you're at 193 lbs and an athlete or bodybuilder ( not on steroids ) trying to add muscle, most of the studies in the past 20 years or so have pegged the optimal consumption somewhere around 0.8 grams of protein per pound of bodyweight per day if you're trying to add muscle. As a result, this is also the general guideline amount that has been endorsed by the American College of Sports Medicine in a Joint Position Statement with the American Dietetic Association and Dietitians of Canada. This would put you at or about 150 grams of protein a day - almost all of which can be obtained from food without need of shakes. Just try and consume these 150 grams over the course of 5-8 meals per day ( if you can ) - and if you can swing it - try to consume ' complete proteins ' at each meal.

So, if you go up to 1 gram of protein per pound of bodyweight, this is likely more than enough to meet your any of your needs IMO.
 
I wasn't giving a number. I was just stating that there are studies that show higher consumptions of protein have shown different results physiologically. I think .8 to 1 gram of protien per pound of bw is fine, but that wasn't the point of my post.
 
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