Sport Protein
- Thread starter Phate89
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Sport Fitness
Well i guess you can have as much as you want ha. But eating so much, im not sure of the cut off point, but leads to excess load on the kidneys, h2o loss and calcium loss. Do you often find yourself thirsty? unwanted fat? broken or fragile bones? 
Id be getting more carbs, more energy !
Id be getting more carbs, more energy !
Well i guess you can have as much as you want ha. But eating so much, im not sure of the cut off point, but leads to excess load on the kidneys, h2o loss and calcium loss. Do you often find yourself thirsty? unwanted fat? broken or fragile bones?
Id be getting more carbs, more energy !
Thats why i said 80-90grams of protein should be enough
I think average males need somewhere around atleast 60g of protein
But do you think 80-90g of protein is enough for me if im doing 2-3 full body workouts a week?
Well i guess you can have as much as you want ha. But eating so much, im not sure of the cut off point, but leads to excess load on the kidneys, h2o loss and calcium loss. Do you often find yourself thirsty? unwanted fat? broken or fragile bones?
Id be getting more carbs, more energy !
Sometimes when I get up in the middle of the night to down a gallon of water my legs snap under my fatness
I agree 100% with matt182
Most of the literature ( at least so far
) can only find evidence for sustained gains in muscle at somewhere around .8 +/- grams of protein per pound of bodyweight ( non-steroid bodybuilders included ) ...but just to be generous .....that seems to have translated to a ' rule of thumb ' of 1 gram of protein per pound of bodyweight being the most you'd need.At your weight, your 300 grams of protein clocks in at about 1.5 grams of protein per pound of bodyweight. Where did you read that you need 2 grams per pound - do you recall ?
Also, any idea what your bf % is ?
Given your rather moderate exercise regimen, I think you're more than fine at 80 / 90 grams - don't sweat it. Remember - training smart and training hard builds muscle - not tons and tons of protein.
Also, if you are at 143 and have a LOT of fat on you ( i.e a high bf% ) , your protein requirements are probably even lower than you might expect. That's because the recommendation you see for .8 + grams per pound of bodyweight is usually pertaining to strength athletes trying to gain mass - and these athletes are - comparatively speaking - somewhat leaner ( i.e. a low bf% ) than the general population of ' average males ' .
I agree 100% with matt182
Most of the literature ( at least so far
At your weight, your 300 grams of protein clocks in at about 1.5 grams of protein per pound of bodyweight. Where did you read that you need 2 grams per pound - do you recall ?
Also, any idea what your bf % is ?
Currently by the caliper method I am 11.7% by the US Navy measurement method 14% (my avatar is me 3 lbs ago)
I've heard all those different numbers all my life. I think you'd be hard pressed to find a professional bodybuilder that only eats .8 grams per lb of body weight
Well, for one thing, most if not all professional bodybuilders are on steroids - which, from what I've read - being juiced translates to a higher need for protein....beyond .8 grams per lb of body weight I mean.
That aside, as a general rule, challenges to generally accepted scientifically researched and peer reviewed protocols on the basis of what bodybuilders do - aren't strong ones IMO.
On your bf % - let's say it 13 % ...that puts your 300 grams a day at almost 1.8 grams of protein per pound o lean bodyweight. Again, seems like a lot to me.
This 300 grams a day...what is that over ?
...2 shakes, 3 meals and 2 food snacks ?
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Totally agree, Wrangell.
however, with this in mind, the more important elements are the total circumference of the diet nutrients, rather than just the over rated and over hyped protein.
Just one essential organ not getting what it needs, will hamper progress, and you can take all the protein you want until the sun goes down, its not going to help ya. The body works as a machine and together as one unit, and protein is just one important element among many other important elements the body needs. Its a small peice in the larger pie.
Protein is NOT the muscle breaker nor muscle maker--in itself--when considering OVERALL circumference of what the body needs, its just a play enumerator. IF it were, lets remove steroids, and we would have a different (what they call) professional body building competition set. Its difficult growing muscle naturally or to develop more muscle, and what's more important is the overall circumference of nutrients and calories.
No protein---in itself--is not the MAIN answer to assist in maintaining mass, like I said, its an important element in the equation, but among other "supportive" important ones.
Protein is one element in a composite GROUP that causes and/or can cause muscle growth---along with proper stimulant, rather than JUST protein.
For example, if one is deficient in a vitamin, or synthesis isn't occurring optimally because of lack of other nutrient ratios, protein ISNT going to help even if its present....if something in the equation is missing (and im not talking just amino acids).
The opposite is true. If there isnt enough protein, and the other nutrients as a whole are present, then the same can happen.
I was just saying the body needs a proper "balance" of everything, and protein is just one essential element.
Let me give one indirect example: I can consume high amounts of protein (or what is approximated I need for my wgt), eat right, and lets say ratios are good, BUT I am in deficit caloric diet......am I going to grow large muscles? Answer: NO. One has to remember, too, that not all protein type foods have all the essential amino acids, therefore if the DIET itself is lacking in this area, this can effect muscle growth as well, even if protein is high.
I know that.
That's why I told him " training smart and training hard builds muscle - not tons and tons of protein "
You're stating the obvious IMO - I think we all know protein, carbs and fat all play a role in healthy sports nutrition.
I know - I get it - it isn't all about protein.
You're repeating yourself - that's why I said " You're stating the obvious " in response to your comments in which you mentioned this earlier.
I get that.
It takes more than just protein to build muscle - got it.
Not sure I follow.
Why is it high if at the same time it is what you actually need for your weight ?
For example, you train 4/5 times a week, you're middle age ( mid 40's ) and not a bodybuilder by any stretch ( even tho you hover around 9% bf ) ...
.....so, how much do you now weigh and how many grams of protein per pound of bodyweight do you consume a day anyway - i.e protein you ' need ' for your weight ?
not sure how this ' deficit caloric diet ' is relevant
I suppose ...that's why it's important to focus on the simpler goal of eating complete proteins as often as possible.
If all you need is .8 grams per lb of body weight how do people have a problem doing that? At 196 I can eat 156 g by lunch with no shakes
By doing this I would eat something like 80% carbs. Is that really right?
...and I consider bodybuilders the experts at maintaining large amounts of muscle mass and low body fat that's why I heavily consider what they say
By doing this I would eat something like 80% carbs. Is that really right?
...and I consider bodybuilders the experts at maintaining large amounts of muscle mass and low body fat that's why I heavily consider what they say
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They shouldn't - it's dead simple to get 156 g by lunch from food - if you need that much of course.
I don't know enough about your calorie needs - but in general terms, if you know what your maintenance level is , I'd shoot for 1 gram or so of protein per pound of bodyweight, target fat at 25% - 30% ( keeping your sat fats under 7% ) of your overall calories and then plug for good quality carbs.
You can never get enough carbs when you train hard with weights and during cardio IMO
I don't consider the vast majority of bodybuilders to be ' experts ' in any way - except at taking illegal substances perhaps.
They're not even close to being experts IMO - any idiot can pack on muscle when you train hard for hours a day and take endless amounts of steroids, hormones, etc. etc. IMO.
I'm trying to eat more protein but it still seems like a challenge to hit atleas 80..
I eat like 5-6 turkey slices a day on whole wheat bread, 2 in the morning..1 for lunch or small meal, and 2 at night so thats like 25-30g protein
half a can - 1 can of tuna a day, which is like 15g protein for 1/4th a cup
So I'm probably getting like 30-40g of protein there
And I try to get the rest of the protein from other meat sources, or bread or veggies..
I eat like 5-6 turkey slices a day on whole wheat bread, 2 in the morning..1 for lunch or small meal, and 2 at night so thats like 25-30g protein
half a can - 1 can of tuna a day, which is like 15g protein for 1/4th a cup
So I'm probably getting like 30-40g of protein there
And I try to get the rest of the protein from other meat sources, or bread or veggies..
It shouldn't be. Some other suggestions......
- 6" Subway Teriaki Chicken Sub..........24
- 50O ml carton of skim milk...................17
- 2 oz peanuts...................................14
- 200 g skim yogurt...........................12
- Weaties ( 1 cup ).............................12
- Pasta ( 2 cups )...............................16
- etc.
- etc.
- 50O ml carton of skim milk...................17
- 2 oz peanuts...................................14
- 200 g skim yogurt...........................12
- Weaties ( 1 cup ).............................12
- Pasta ( 2 cups )...............................16
- etc.
- etc.
...that's almost 100 just with the above alone...no shakes, no power bars....you get the idea.
Do a little homework of how much protein is in different food and you'll find it is dead simple to get all the protein you're looking for.
One trick is to try and have some form of meal or snack every 2.5 - 3 hours....including a pre-exercise snack and post workout snack...that can translate about 6 or so meals / snacks a day.
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They shouldn't - it's dead simple to get 156 g by lunch from food - if you need that much of course.
I don't know enough about your calorie needs - but in general terms, if you know what your maintenance level is , I'd shoot for 1 gram or so of protein per pound of bodyweight, target fat at 25% - 30% ( keeping your sat fats under 7% ) of your overall calories and then plug for good quality carbs.
You can never get enough carbs when you train hard with weights and during cardio IMO
I don't consider the vast majority of bodybuilders to be ' experts ' in any way - except at taking illegal substances perhaps.
They're not even close to being experts IMO - any idiot can pack on muscle when you train hard for hours a day and take endless amounts of steroids, hormones, etc. etc. IMO.
Yeah, I may have exaggerated the carb % a little, but I'll try a trial run of 1 g per lb of body weight and see what I think
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