|
FitDay's Best of Series: How much protein?
MODERATOR'S NOTE:
The following is a collection of the best tips that FitDay members have to offer, taken from many threads over a long period of time. Thank you to all of the contributors! This thread can be used as a "one stop shopping place" for reference. If you have any suggestions for other posts to be included, you may always PM one of the Forum Moderators. NOTE: There's a lot of talk on this thread about Lean Body Mass. The calculator will help you determine yours. And FYI, many people say "weight" when it's actually "mass". |
Too much may be harmful
Originally Posted by grizzly51
(Post 69124)
I'm trying to keep my carbs down (40%) as well as the fat (30%) and so protein should be 26%. These are the recommendations from alli. In keeping the carbs down, my protein is shooting up to more like 45%.
How much protein should I be getting? Will too much keep me from losing weight if the exercise stays the same? Thank you. I was just researching how much protein is 'normal' and found this article on Web MD's Medicine.Net Too much protein can harm your body - on MedicineNet.com Find out how consuming too much protein can harm your body. By Miriam Nelson WebMD Feature Reviewed By Gary Vogin Seems like everyone at the gym is doing it: filling up on protein to bulk up those biceps. But it's a misconception. Eating extra protein actually doesn't do much toward boosting your muscle mass and strength. In fact, medical research shows that consuming too much protein -- more than 30% of your total daily caloric intake -- could actually harm your body, says protein expert Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans' Administration Medical Center and nutrition lecturer at Stanford University. She says that a diet containing excess protein can have the following adverse effects: * Adding more protein but not more calories or exercise to your diet won't help you build more muscle mass, but it may put your other bodily systems under stress. * . * Eating more protein and increasing total caloric intake while maintaining the same exercise level will build an equal amount of additional fat and muscle mass, according to a study published in 1992 in the Journal of the American Geriatrics Society. Too Much Protein So think twice when you consider sacrificing the carbohydrates for a protein-dominant diet, Butterfield says. Drastically cutting carbohydrates from your diet may force your body to fight back. She says that's because a diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily. That water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart. And dehydration from a ketogenic diet can make you feel weak and dizzy, give you bad breath, or lead to other problems. How Much Protein Do I Need? The amount of protein you require depends on your weight and your daily caloric intake. Most Americans consume more than enough protein in their daily diets. A few specific groups of people are at risk for being protein-deficient, including elderly women and people with illnesses or eating disorders. A protein deficiency is defined as eating 50% to 75% of the recommended amount of daily protein, Butterfield explains. Ideally, you should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. So if you weigh 170 pounds, you need about 61 grams of protein each day. Protein should also make up approximately 15% of your total daily caloric intake, also according to the RDA. In a diet of 1,800 calories a day, for example, about 270 of those calories should come from protein. It's Essential Although limiting protein intake is important, you should also realize that protein is essential to our bodies' normal functions. It assists in synthesizing enzymes and hormones, maintaining fluid balance, and regulating such vital functions as building antibodies against infection, blood clotting, and scar formation. Protein is also a building block for our muscles, bones, cartilage, skin, hair, and blood. Protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans. Whether you are an avid strength trainer, a marathon runner, or just an average exerciser, a balanced diet that is rich in fruits, vegetables, whole grains, lean meats, fish, and complex carbohydrates is what nutritionists recommend. Reviewed by Gary D. Vogin, MD, May 29, 2002. ©1996-2005 WebMD Inc. All rights reserved. Last Editorial Review: 1/30/2005 10:56:15 PM |
0.8-0.9 grams of protein per pound of body weight
Originally Posted by desertmountain
(Post 69125)
I was just researching how much protein is 'normal' and found this article on Web MD's Medicine.Net Too much protein can harm your body - on MedicineNet.com
I'm not sure if that article is entirely correct. Eating greater than 30% protein won't throw you into ketosis nor is a high protein diet "ketogenic". A ketogenic diet is about 75% fat and any excess protein will throw you out of ketosis via gluconeogenisis. I like 0.8-0.9 grams of protein per pound of body weight. I'm about 123 pounds and like at least 90-100 grams of protein per day to feel satisfied although some days can be as low as in the 60's, the next day I'm seem to want to eat a whole roasted chicken! My protein is about 25-30% of my caloric intake but I don't feel as well when it gets over 30%. |
I aim for a minimum of 0.5g of protein per lb of body weight
Originally Posted by dizzy_44
(Post 69127)
I know this is probably a silly question but please bear with me , I'm still sorta new here.
1) Can a person get too much protein? 2) Will protein cause a stall in my weight loss efforts? At 81 g of protein, the RDA guide says I am at 176%. Is this too much? (I'm not overly active yet...one thing at a time). March 28, 2010 - 217 lbs May 1, 2010 - 202.2 lbs (first goal missed by 2.3 lbs) Hi Dizzy, The average American doesn't get enough protein as it is, so props to you for getting as much as you do! My personal rule of thumb is to shoot for as much protein as possible. I aim for a minimum of 0.5g of protein per lb of body weight, and I usually get more. The body uses protein in a multitude of ways, like muscle building, tissue re-building (like after an injury), hormones, enzymes, strengthening the immune system, and a bazillion other things, so it's important to get enough. The body only uses protein as it needs it; if you eat "too much" most of the excess filters out through the kidneys and is excreted as ammonia or urea. A little bit of it also can get converted to blood glucose through a process called gluconeogenesis, but this process is dismally slow and only really plays a significant role if you're eating very low carbs. Unless you already have a kidney disorder, I would say there's no such thing as too much protein. If you do have a kidney disorder then talk to your doc about how much you should get. To address your second point, like I mentioned above, protein is used for many essential processes within the body, many of which are directly involved in losing weight. If the body doesn't have protein on hand to use for these processes, it will get it by breaking down muscle tissue to amino acids and then shuttle these into whatever processes need them, which is a double whammy because now not only is your body struggling to run some necessary actions, but you're losing muscle too, which means you're burning less fat over time. Long story short, I think your level of protein intake is great, definitely way better than what most people get (in general, not ppl on this forum!), and it won't get in the way of your weight loss. Good luck! -Nik |
I'd say it depends on the individual
I'd say it depends on the individual. Some days I'm over 200% rda for protein. The more protein I get, the less hungry I feel and the more energy I have. I don't do atkins or south beach or count carbs at all, it's just what seems to work best for me.
|
It's on you to sift through the information, take what works, and discard the rest.
If you try to do everything "right," you will most assuredly not succeed, because there is no absolute right or wrong. Instead, there is what works for you and what doesn't work for you. That may be the same or different from what works for someone else on here, your next door neighbor, or your best friend. It's on you to sift through the information, take what works, and discard the rest. Listen to your body and pay attention to how you feel; if something doesn't work, don't keep doing it, even if a hundred books have been written about it. Blaze your own trail in this journey, and that is how you will have success. Trust your instincts and your intuition and have faith that you can.
|
It's hard to eat protein in amounts that will damage kidneys
Originally Posted by yauncin
(Post 13185)
Protein powder is a great source of protein but too much can put a strain on your liver and kidneys.
Also, protein isn't metabolized in the liver at all, so there's no risk there. If you want to protect the liver then watch out for excessive fructose consumption. It's about as bad for your liver as alcohol is. Check out this lecture by Robert Lustig, an endocrinologist from UCSF about the dangers of fructose. |
Most posters like to keep protein in the 30-40% range
This has been the topic of some debate on the forums. Most posters like to keep protein in the 30-40% range (I personally try to stay at approx 30-35%). There are some who have had success with more and some with less. It comes down to everyones body reacts differently, so you may have to make an educated guess and be willing to change if it doesn't work for you.
I also try to limit my intake of simple carbohydrates like white bread, white rice, processed foods and sugar. Instead whole grains, brown rice, vegetables and fruit substitute. Complex carbs should make up the majority of your carb intake. If you are going to eat simple carbs eat them for breakfast or after your workout. This is when your body needs the quick replenishment of its glycogen supplies and simple carbs are good for that. Since I eat few processed foods I don't worry about my fat percentage because most of my fat is mono- or polyunsaturated with what saturated fat coming from foods like meat, eggs, and milk. As someone above stated, fat has been shown to satiate hunger. I am currently at a 600-700 calorie defict per day and I don't normally experiencing cravings. If I do, I eat about 10 raw almonds and drink some water to satisfy the craving. |
Most articles I've read recommend .5 to 1.0g per pound of lean body weight
I am getting about 112g of protein a day. That is about .6g per pound of lean body weight for me (I would like it to be a little higher like .75g). Most of the articles I read talk about getting .5 to 1.0g per pound of lean body weight. I have read of study where participants took in up to 1.5g/pound of LBW with no detrimental health effects. If you are lifting weights, trying to build strength or mass, or if you are doing lots of cardio you should try to stay closer to 1g/LBW as this will help you preserve the muscle your body will other wise catabolize while maintaining a calorie deficit.
|
About 30%
Originally Posted by DecemberBlue
(Post 19012)
there are so many different research articles about how much protein one should eat overall or per kg or body weight....some say it depends on your activity; others say it depends on your goal and others say most women need like 50-60g total. There has been research that support that claim that too much protein is bad for the liver...does anyone know how many grams of protein you're suppose to eat? have you perhaps came across an article that indicates this amount is best vs. higher amounts? how many grams of protein do you eat on an average and what's your fitness goal?
I usually average 90g/day; from various source: lentils;protein shake; nuts and my fitness goal is leaning out. My macronutrient breakdown or goal is C55-60/F20-25/20-30 what is yours? |
I increase it for days I'm very active
I consume on average 10% of my daily calories in protein or about 63g a day (.84g/kg) when I am moderately active, and when I become very active, I see it go up to about 110g. The increase is mostly because I have trouble betting enough calories from fruits and vegetables when I am very active. I either eat 20 bananas a day, or I throw in some beans, lentils, nuts, etc.
|
About 1.5 g. per lean body weight for me, while keeping the fat low
I am 134 lbs and I get 170g - 180g of protein per day. Its not hard to get and my fat is below 20g along with carbs.
I eat lots of lean meats - protein is the staple of my meals. Chicken Breast Turkey Egg Whites (only) Thats 7 meals a day at about 25g of protein each meal and Its not all that much food. so thats 4oz of chicken, or 7 egg whites, or 3 oz of turkey, or a protein shake, or 1 cup of cottage cheese (fat free), and three days a week I have 4oz of Beef flank. (on lifting days) Weigh it out - 4oz is not a whole lot. oh and my calories are at about 1000 to 1200 a day My goal - to lean up (lose fat without losing any muscle mass) so I have about 10 lbs of fat to lose. |
About 1 g. per lean body weight in order to preserve muscle
I'm aiming for about a 100 grams, which is probably about a gram per pound of lean body weight. I'm trying hard not to lose muscle mass as I lose weight, so that's why I'm keeping my protein that high.
I used to always wonder how people managed to eat that much protein. Then I discovered a couple of very useful things: Frozen, individually vacuum sealed tilapia fillets, and frozen, boneless chicken breast pieces. I've always hated cooking and dealing with meat/chicken/fish because it's slimy and disgusting, and I tend to forget it in the fridge for too many days before I get around to cooking it. But I found that my grocery store has bags of frozen fish and chicken, and it's real easy to just reach in and grab one. On my strength training days, I usually poach two tilapia fillets after my workout. That like 40-something grams of protein right there. Other times I'll take out four chicken pieces and defrost them in the microwave while the George Foreman grill heats up. Then I cook them on the grill for a few minutes, and just eat them plain, or dipped in a bit of olive oil. Or I'll cut them up and then stir fry them in a tablespoon of olive oil. Everything is better with olive oil. I really don't like cooking. My kitchen is microscopic and hard to work in, and I'm constantly being interrupted by my darling children, who won't touch healthy food with a ten-foot pole ("Ewww, it has texture! And smell! Gag! How am I supposed to eat that?!"), so it's rarely worth any kind of effort. So I'm a big fan of quick, one-ingredient foods. Oh, and tuna. I'll eat a can (4 oz, drained) of tuna with a spoonful of chutney mixed in. You can also mix cottage cheese into it, too. It's not too pretty to look at, but it's good, and has a lot of protein. |
Weight coming off faster with increased fat calories
I had been in the 160g-200g/ day protein range with a standard low-fat approach. In transitioning to Primal, though, I noticed my protein intake is dipping as I increase the fat calories. I'm closer to 120g/day now, but the pounds are coming off again, and faster this time.
I'm 5'10", male, currently 178lbs (down from near 200), targeting low-160s. |
I get more protein when I'm more active
It really depends on my activity levels. Recently I haven't been doing too much movement so I'm probably (guess) getting around 50-70g/day. This has come from my morning oatmeal with protein added, cheese (love plain mozzarella), and a small amount of meat, lentils, and different types of beans. Small amounts come from vegetables too.
When I'm more active (lifting weights 4 times a week, some form of cardio every day) I try to get minimum 100g, shooting for 130g/day. Usually this involves, in addition to the above, more protein powder (mixed into milk), more meat, eggs, and more beans and veggies. Hm.... I guess that's more food in general =] |
30-40%
The question is how many grams of protein do you eat per day. Generally I'm all over the map, usually between 80-150 grams depending on the day. I aim for around 130-150, which if I keep it to my calorie budget is between 30-40% of my intake.
|
30%
30% of my calories for protein, usually about 100 gm., all from real food. I don't do protein powders.
|
30%
Originally Posted by koszowv
(Post 69105)
How much protein should I be getting? Any suggestions?
I personally try to get 30% of my calories from protein. A general rule is .5 to 1.0 gram of protein per pound of LEAN body weight. You can stretch this to 1.5 grams if you are weight training heavy. |
30%
If you eat more protein than you need, your body will convert it to glucose. This metabolic pathway is less efficient than carbohydrate metabolism, which is why you can eat the same amount of calories on Atkins but lose more weight-your body is putting a lot more resources into processing protein for fuel. This also produces more metabolic byproducts which your kidneys have to filter out, which is where people who don't do the diet right can get into trouble. I find I do best at 30% protein, 30% fat, 40% carbs but that's hard to do, and every body works differently. If I at least get protein at/above 25% and carbs at/below 50%, I'm happy.
|
Don't confuse body weight with ***lean body weight***
Originally Posted by me2forever
(Post 70451)
I read that your protein percent should be 2.5 times fat. Hope I asked that right?? My fat is too high according to that... I eat low carb about 45 a day but darn it fat seems high. Since I have to eat Gluten Free (have Celiac) don't know what to do.
The fitness magazines and internet sites seem to think .5 to 1.0 gram of protein per pound of LEAN body weight per day is the correct range. Some bodybuilding sources have indicated up to 1.5 grams per day for bodybuilders doing intense weight training workouts. The part most people get confused is using total weight not lean body weight. So for me2forever at 161 lbs and 30% body fat (this is a guess) her lean body weight would be 112.7 lb. This would indicate protein intake of 56 - 113 grams per day. I personally try to keep my protein at 30% of my total calories. I have never worried about the fat to protein ratio since I know fat is essential for your body (little things like nutrient transport and nueral functions) and my fat is from healthy food sources like eggs, meat, olive oil and nuts. |
General guidelines
Originally Posted by me2forever
(Post 70451)
I read that your protein percent should be 2.5 times fat. Hope I asked that right?? My fat is too high according to that... I eat low carb about 45 a day but darn it fat seems high. Since I have to eat Gluten Free (have Celiac) don't know what to do.
Apparently according to the Dietary Guidelines for Americans (not sure exactly what org. that is from) you should get 10-35% of your calories from protein. Fat is always a higher percentage, the recommendation is that it be 20-35 percent of your calories, with carbs making up 45-65%. You can see there's a lot of wiggle room there, most people don't have to worry about how much they get of what, it's more about how many calories you eat in total that will really make a difference to your weight. Most people get too much protein, not that it'll hurt you at all but just that you only need a certain amount unless you are a high-performance athlete or something. I think men need more than women, but 15-20% should still do for the average person. I am a vegetarian and I typically get 15-20%. (One day when I ate 3 one-inch cubes of beef to taste test a stew I was making for someone else, I noticed that all of a sudden my protein percentage went up from 15% to 30% of an 1800 calorie diet. This is why I don't understand people other than bodybuilders or elite level athletes drinking protein shakes, if you are a meateater you already get more protein than you use anyway.) One tip to reduce fat if you still want to, if you eat dairy, switch to low fat or fat free dairy products. I only use cheeses with the lowest fat I can find in the grocery store. I don't notice that much of a taste difference, and they add almost no fat to my diet and yet add tons of protein. |
Weight training and protein
As far as protein, I shoot for 1g per pound of total body weight. Some will say that's excessive and it should be closer to 1g of lean body mass.
It's best to take in protein with every meal, and I use whey protein after my workout. My suggestion, if you are wanting to "tone up" is to lift weights and eat more, you will get where you're wanting to be faster than burning off muscle then wondering why your not "toned". |
Your body can only absorb so much at one time
I used to do a gram per pound when I was bodybuilding back in the day, but your body can only absorb 25 grams during a meal. I eat about 4-5 times a day so getting over 200 grams isn't realistic for me, but I know I get enough between whey protein and chicken, turkey or fish at dinner plus a protein shake after workouts is good.
|
The "Runner's Diet" recommends 15% protein
For cardio exercise, check this out:
"That translates to about 60 percent of your calories coming from carbohydrates, 25 percent from fat, and 15 percent from protein." The question is, how much protein is enough? I think that depends on how much one is breaking down their muscles during exercise, so it really depends. I think the 15% figure quoted above is a little low, but I realize that getting 30% (which I had been trying to get) is probably too high. So, 20-25% protein for me seems to be what I've settled on. |
The Atkins Diet approach
Atkins says to calculate protein by height, not weight. A woman 5'5" (like me) should get 73-152 grams of protein per day. I thought I was doing well at about 50, but I had stopped losing. I looked this up yesterday for a co-worker, who is also 6' tall. We were amazed to see that he needed 89-186 grams of protein a day--he, too, thought he was doing well at 50. Both of us have noticed an increase in energy with an increase in protein.
73-152 grams of protein is about 16 ounces per day. 89-186 grams of protein is about 20 ounces per day. I changed my serving sizes just a little--4 ounces of turkey at two meals and a few eggs during the day get me to the correct range. (I had been doing 2 oz servings of meat for some strange reason.) Protein shakes and bars can help, too--without adding extra sugar (carbs). |
FitDay's recommendation: Maximum ~30%
From FitDay Articles: Protein: How Much Is Too Much? / Nutrition / Proteins
Protein: How Much Is Too Much? Our body can’t do without its daily dose of proteins. Proteins are one of the three macronutrients that the human body needs to create the hormones and enzymes. Muscle, hair, skin and connective tissue are all made up of proteins. How Much Protein Do We Need? Going to the gym to build up the muscles seems to have caught on with everyone. And, proteins help in building muscles. True, but how safe is it to follow a protein rich diet? The protein requirement of the body depends on many factors like age, gender and activity level. About 30% of our diet should include proteins. Ideally, as per RDA recommendations, for every pound of body weight, you should consume about 0.36 grams of proteins. Also, 15% of your total daily caloric intake should be proteins, or in 1800 calories diet you should have 270 calories from proteins. For a person involved in endurance workouts and rigorous resistance training, the protein needs may increase since the workouts break down the muscle proteins, and have to be replaced rapidly. You could use Fitday's free online diet journal to track your food, weight loss, exercises and goals. It will help you big time! Should Protein-Rich Diets Be Encouraged? Even though the daily consumption on average of most Americans is more than the dietary requirements, some of the very popular high protein diets followed include Atkins and Zone. While some encourage consumption of eggs, meat and cheese, which are rich in both proteins and saturated fats, others restrict the consumption of carbohydrates, making them very unbalanced. A high protein diet essentially cuts down on the intake of carbohydrates, with the assumption that extra calories means extra fat; it rather burn up the stored reserves of glycogens. It however does not provide the body with all the essential nutrients it needs. The high protein diets could be followed for a short duration of time, but prolonged usage is not advisable. They could lead to potential health problems. Problems with Too Much Protein A well planned diet, with attention to proteins, can provide the body with stamina, energy and overall well being. It would also help in building muscles and burning fat. But, medical research is yet to confirm the advantages of consuming excess proteins. On the contrary, excess proteins in the body have been cited as the main reason for ketosis. During ketosis the body uses the fat present in the body for energy. This causes mild dehydration, glucose intolerance, sleep problems, fatigue and kidney problems. Consumption of low carbohydrates means reduced intake of fiber, causing constipation, colon cancer, heart disease, diabetes, obesity and hemorrhoids. High protein diets also increase the risks of osteoporosis because of the loss of calcium. It also increases the requirement of vitamin B6 in the body to metabolize the excess protein present. For a healthy body, it is very important to have everything - proteins, carbohydrates and fats - in the correct proportions. |
|
| All times are GMT -12. The time now is 12:10 AM. |
Copyright © 2026 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.