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jessalynne
New Member
| Joined: | 13 Apr 2008 |
| Location: | USA |
| Posts: | 163 |
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Posted: 11 Jun 2008 03:15 pm |
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Ok, so I've heard a hundred opinions on protein, so let's hear some more! What do you think about protein? Should we eat the recommended daily value, or do you think that eating more protein helps with weight loss?
Also, on a semi-attached train of thought, are there specific kinds of protein that are better than others? Nuts, meat, dairy, eggs, beans....etc etc. What are your favorite ways to shove some extra protein into meals? btw, I'm allergic to peanuts...so anything with peanut butter in it is out!
I'm pretty sure that I eat enough protein for the "base" RDV, but was wondering if I should eat more protein for weight loss. Thanks for the input! Let the opinions begin 
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Javan
Distinguished Member
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Posted: 11 Jun 2008 05:24 pm |
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| I tend to eat a lot a protein on a daily basis. Mine is usually from lean meats, Cottage Cheese, Yogurt and some whey protein. I know that i feel better when the daily diet has a lot of protein in it....
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Nir
Senior Administrator
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Posted: 12 Jun 2008 12:43 pm |
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According to the latest report about protein published by WHO (the world health organisation) an amount of 0.83g protein per kilo body weight is sufficient to meet or exceed the needs of 97.5% of the population. A few notes:
1) if you happen to be overweight, do this calculation for you at your ideal weight
2) the figure calculated gives grams of digestible protein, yet not all protein is digestible (for example in eggs, cheese meat and fish, only about 95% of the protein is digestible: so increase the calculated figure by 5%)
3) if you are a strength-training or endurance athlete you may require more protein - how much is unclear (some contrary research shows that experienced exercisers are actually more efficient with their use of protein and therefore don't require as much as beginner exercisers)
4) once you figure the amount you need (as above), up to twice that amount might be ok but above that you increse the risk for kidney stones etc.
At my weight of about 54kg (54 x 0.83 = 44.82g) I get almot all of my protein from vegan sources (mostly from vegetables and nuts) for which I estimate digestability as 80%. I also consider myself to be an 'athlete' of sorts (well I train for about 90 minutes every day) so I actually aim for 60g of protein.
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jessalynne
New Member
| Joined: | 13 Apr 2008 |
| Location: | USA |
| Posts: | 163 |
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Posted: 12 Jun 2008 04:49 pm |
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| Ok, so it sounds like you don't go in for any of that "protein loading" sort of stuff? Just eat a normal amount? Thanks Nir.
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Nir
Senior Administrator
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Posted: 12 Jun 2008 05:37 pm |
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| Yes. I find that I'm getting the amount of protein I need without even trying. Mind you it depends on how many calories you eat. When I am dieting and therefore eating fewer calories, the (fixed) amount of protein that my body requires becomes a higher proportion of my calorie intake so I have to make a concious effort to ensure I get enough.
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JonPM
New Member
| Joined: | 17 Sep 2008 |
| Location: | |
| Posts: | 1 |
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Posted: 18 Sep 2008 05:17 pm |
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I just stumbled on this post...
But excessive protein will convert to glucose/fatty acids and get stored as fat. Much like carbs.
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wellguy
New Member
| Joined: | 20 Sep 2008 |
| Location: | |
| Posts: | 15 |
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Posted: 25 Sep 2008 10:06 am |
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| It really depends on what kind of activities you do, I do a lot of strength training and try to get one gram per pound of body weight per day, but as was already mentioned - too much of an excess won't be absorbed the way you want it to and will turn to fat
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StuckSara
Distinguished Member
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Posted: 25 Sep 2008 04:12 pm |
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Does anyone know how much protein a girl should eat to try to minimize the amount of muscle loss during weight loss? I do cardio about 3x per week and weights/medicine ball/crunches and lunges about 2x per week.
Also, I have a very weak/sucky kidney, so I try to not eat too much protein... I used to try to get atleast 100 g a day but now I get around 50-80. I want to eat the least amount of protein that will help me avoid muscle loss.
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jessalynne
New Member
| Joined: | 13 Apr 2008 |
| Location: | USA |
| Posts: | 163 |
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Posted: 25 Sep 2008 05:52 pm |
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Nir wrote: According to the latest report about protein published by WHO (the world health organisation) an amount of 0.83g protein per kilo body weight is sufficient to meet or exceed the needs of 97.5% of the population. A few notes:
1) if you happen to be overweight, do this calculation for you at your ideal weight
2) the figure calculated gives grams of digestible protein, yet not all protein is digestible (for example in eggs, cheese meat and fish, only about 95% of the protein is digestible: so increase the calculated figure by 5%)
3) if you are a strength-training or endurance athlete you may require more protein - how much is unclear (some contrary research shows that experienced exercisers are actually more efficient with their use of protein and therefore don't require as much as beginner exercisers)
4) once you figure the amount you need (as above), up to twice that amount might be ok but above that you increse the risk for kidney stones etc.
At my weight of about 54kg (54 x 0.83 = 44.82g) I get almot all of my protein from vegan sources (mostly from vegetables and nuts) for which I estimate digestability as 80%. I also consider myself to be an 'athlete' of sorts (well I train for about 90 minutes every day) so I actually aim for 60g of protein.
StuckSara, here's the calculations Nir gave. They're pretty good - I weight about 70 kilos right now (155 lbs) so I need to target 58.1 g of protein. I usually aim for about 60, not counting "incidentals" like the fractions of a gram of protein in some foods. 50-80 sounds like very safe levels for you.
To minimize muscle loss, I would suggest using the muscles, rather than any sort of protein loading. Your body responds to "famine" by getting rid of what it feels it can afford to lose. If you don't use your muscles, your body will sacrifice them, trying to hold onto more fat in case it is needed later. If you are using your muscles and making demands on them, your body doesn't look at them as disposable, and will turn to fat to meet energy needs. Not to mention all the other great things exercise does!
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Nir
Senior Administrator
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Posted: 25 Sep 2008 05:55 pm |
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I have a similar point of view - one of my kidneys is doing 70% of the work, it was revealed this year.
I appear to be maintaining or possibly slightly gaining with a calorie deficit whilst training 3-4 times a week and consuming most of my protein from vegetable sources and using 1.1 grams per kilogram (equivalent to 0.5 grams per pound). For me this is about 60 grams.
You might have noticed that this is slightly higher than the RDA, which is 0.83g/kg (0.38g/lb). I've made a small allowance for exercise, and then another allowance for the fact that when using vegeterian protein sources, less is absorbed (about 80% instead of about 95%)
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StuckSara
Distinguished Member
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Posted: 25 Sep 2008 11:48 pm |
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thanks jessalynne and nir! that helps alot.
nir- sorry you have kidney problems too... i know how much they suck!
also, i didn't know that about vegetable protein... that's interestingg
thanks again!
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palacsinta
New Member
| Joined: | 4 Aug 2009 |
| Location: | |
| Posts: | 11 |
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Posted: 20 Aug 2009 09:49 pm |
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I,m just wondering... What is your macro nutrients ratio for the day if your protein is 60g a day?
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Nir
Senior Administrator
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Posted: 21 Aug 2009 12:28 pm |
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Currently at 2000 calories. Fat over the last 30 days has ranged from 5.7% to 23.9% (average 11.3%).
At 60g protein would be 12% but to be entirely fair, I've stopped being as proactive about lowering my protein intake (which I could do for instance by swapping various things out and eating more fruit or drinking vodka, both being virtually no-protein foods) so for example looking at the last 8 days my protein intake has ranged between 60.0g and 82.1g with an average of 70.2g (14% of calories).
Obviously the rest are carbs - so at the averages of 11.3% for fat and 14% for protein, carbs have therefore averaged 74.7%. Over the last 30 days they have ranged between 60.9% and 81.1%
So the short answer is P/F/C = 14%/11.3%/74.7%
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palacsinta
New Member
| Joined: | 4 Aug 2009 |
| Location: | |
| Posts: | 11 |
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Posted: 21 Aug 2009 02:16 pm |
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Interesting,
Thanx for sharing!
Have a nice Vodka!
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