Sport Protein
- Thread starter Phate89
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Sport Fitness
Your foods needn't be high protein / high fat ( or even high protein / low fat ) exactly for every food item ...you just need to get enough protein and fat grams by the end of each day.
So long as your end of day daily totals for protein and fat consumption - from all food sources - meets both your protein and fat targets...you're golden.
I'd focus a bit less on micro analyzing the macro-nutrient profile of each and every food to ensure it hits some pre-determined cut-off ratio of protien/carbs/fat and focus more on overall meals and daily totals instead.
For what it's worth I take from this that I definitely don't need to supplement.
but...
With my caloric requirements (3700 calories a day) I don't see how I could possibly get down to .8 grams of protein per lb of body weight,which would be 156.8, even if I became a vegetarian. I tried the last couple days and can't get below 200. If I try to fill in the calories with carbs I just get more protein (rice, sweet potatoes, whole grain bread, oats, all have protein) plus I felt like a big girl with only 2-3 ounces of meat on my plate
but...
With my caloric requirements (3700 calories a day) I don't see how I could possibly get down to .8 grams of protein per lb of body weight,which would be 156.8, even if I became a vegetarian. I tried the last couple days and can't get below 200. If I try to fill in the calories with carbs I just get more protein (rice, sweet potatoes, whole grain bread, oats, all have protein) plus I felt like a big girl with only 2-3 ounces of meat on my plate
LOL I know, and I'm losing weight at that amount. I figured up if all I ate was brown rice for all my calories it would still be 88 grams of protein
For what it's worth I take from this that I definitely don't need to supplement.
but...
With my caloric requirements (3700 calories a day) I don't see how I could possibly get down to .8 grams of protein per lb of body weight,which would be 156.8, even if I became a vegetarian. I tried the last couple days and can't get below 200. If I try to fill in the calories with carbs I just get more protein (rice, sweet potatoes, whole grain bread, oats, all have protein) plus I felt like a big girl with only 2-3 ounces of meat on my plate
Well, if it's tough, then simply shoot for 1 gram of protein per lb of body weight - most everyone else does
- instead of .8.Beyond that, just cut your protein portion sizes back. Once you've cut your protein to that level that over a day approximates 1 gram of protein per lb of body weight, simply bump up your carbs ( i.e fruits, veggies, grains, legumes etc. ) by taking in larger portions and larger % of your calories from carbs instead of protein. After all, you're replacing a gram of 4 calorie protein with a gram of 4 calorie carb.
Actually, I'd think eating a ton of clean carbs would be a much easier thing to do for most people........easier than eating a ton of protein I mean.
I really feel for you here man, from what I've read and seen from proper lifters and not skinny guys who've read a text book, 1g per lb is the cut off point, if you want the best results don't drop below that.
I too need to eat around 4000 Kcal a day and dropping down below 1g per lb is difficult. Last night I had a chicken for dinner, that's probably 100g in one meal, am I supposed to stop eating protein after that?!?!
Lol, that wasn't meant to be accurate, I was just illustrating that for guys like us who eat in the 4k Kcal region eating less than 1g per pound of protein is really difficult
Although I just took a look for protein content in Chicken and got this
Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Still think you can't get 100g of protein from a Chicken?
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Why ?
Most of the scientific community puts the most that strength athletes need to gain muscle at .8 gram per pound of bodyweight ..if anything 1 gram is the upper limit, not lower. From what I've read, there is no compelling scientific evidence that going beyond 1 gram per pound of bodyweight yields any added significant results.
On the 100 grams - I think it would depend on your body weight and lean body mass. As for cutting back on protein, it's pretty simple - you simply cut back on portion sizes. Looks like you need a max of 225 grams of protein a day - why is it so difficult not to go over this 225 gram amount ? The 225 is almost 25% of your 4,000 calories from protein...that is quite normal if anything.
So, in your example, instead of 100 grams of chicken protein - you cut back your portion , so your new portion size might end up with 75 grams instead.
But again, common sense has to prevail - unkowingly ending up with a lot of protein in your diet is one thing ...specifically targeting your diet for excess protein in your diet is another IMO.
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I think I said why in my post. The only people I've heard say the figure can be below 1g are people quoting research. Maybe the research was done on regular people and not lifters?
My aim is not to get strong, it's to be the strongest, and every person who I consider strong (I'm talking 6-700lb deadlift strong) say that 1g is the minimum target. It's also a figure I've read countless times on T-nation
Recommendations in the context of determining protein needs to add muscle were made based on strength athletes actually - not ' regular people ' .
Science trumps speculation and unfounded anecdotal evidence IMO.
And, I've read T-nation as well.....and I've seen the target .8 grams / 1 gram per pound of bodyweight cited many times.
Agreed. If I eat a moderate amount of meat, natty peanut butter and 1% milk just the protein from grains, beans and sweet potatoes will take me over 200 grams. But I can see I was taking it too far getting sometimes 350 grams.
200 grams is only slightly more than around 20% of my calories.
And I do believe in science, but sometimes studies are flawed and things can't be recreated in a lab. According to every study on the subject, being out in cold weather without proper clothing has nothing to do with catching a cold, but I think we've all experienced it.
That's why studies are published in academic journals and subject to peer review.
Simple reality is, people can't make claims and say they are ' fact ' unless they can support it with scientific evidence to support the claim.
Following a certain protocol simply because some muscle head lifter ' swears ' it works isn't a valid basis by which to defend the efficacy of that protocol.
But, then again, that is why people scarf down PWO protein shakes with high GI carbs immediately after a weight workout, and why people flock to HIIT to boost fat loss etc. etc. - science !
Catching a cold has nothing to do with being outside in cold weather - think virus
- trust me, I know, I live in Canada
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