should i eat most of my protein in the day before i go to workout? or after or split it evenly? or does it not matter? i always feel more empowered when i work out late thus eating most of my protein earlier in the day? which is more effective? any help is much appreciated
17, 5'3", 125
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Original Post by vicereine:
Isn't it 1 gram per lean pound of bodyweight? At least that's what I read. Otherwise a 300lb person would be eating a heck of a lot of protein.
no,its for every kg of weight.
i need 67 g for example
since starting an intense strength training regimen, i have found b_leversedge's advice to be spot on. i surround my workout w/whey protein (i have 1/2 scoop preworkout and 1 scoop postworkout. sometimes i have another scoop a couple hours postworkout). i try to eat some "normal" protein during the day (chicken/lentils/greek yogurt/peanut butter). before bed i eat some form of casein protein (cottage cheese or sliced provologne).
i've put on a lot of muscle and gotten much strong since i started a few months ago. good luck!
For active individuals, the figure is higher, up to 1.6-1.8 grams of protein per kilo of bodyweight according to the latest research in Journal of American College of Nutrition. The RDA is only valid for you if your only exercise is walking to the car, and the heaviest weight you lift is a box of Krispy Kreme donuts.
So if you're hanging out here it's not valid for you. 1g/lbs is a bit overkill but as a rule of thumb it's at least in the right ballpark.
This is a particular problem for women working out - most women severely undereat protein for their activity level.
'Course, most men overeat protein - but getting a bit more than you need is nowhere near as harmful as starving your body of building material.
Oh, yes - it's also a good idea to try to fit your food into the WHO recommendations for a healthy diet -the ratios that the WHO recommends (pdf - page 56):
- Total fat - 15 to 30%
- Saturated fatty acids - <10%
- Polyunsaturated fatty acids (PUFAs) - 6 to 10%
- Omega-6 Polyunsaturated fatty acids (PUFAs) - 5 to 8%
- Omega-3 Polyunsaturated fatty acids (PUFAs) - 1 to 2%
- Trans fatty acids - <1%
- Monounsaturated fatty acids (MUFAs) - By difference
- Total carbohydrate - 55 to 75%
- Free sugars - <10%
- Protein - 10 to 15%
- Cholesterol - <300 mg per day
- Sodium chloride (sodium) - <5 g per day
- Fruits and vegetables - 5400 g per day
- Total dietary fibre - From foods
- Non-starch polysaccharides (NSP) - From foods
The right way to do a diet is to figure out your protein needs at maintenance and then cut dietary fat and carbs to create your caloric deficit, and do resistance training. That way you'll preserve lean mass while dieting and won't just wind up as a smaller version of yourself at the same body fat percentage.
Note that animal protein is not neccesary. It's completely possible to do this on a strict vegan diet, it just requires more awareness of your needs and work towards fulfilling them.
But knock it off with the undereating protein - you're scaring your poor body by starving it of building material :)
Original Post by melkor:I am sedentary due to disability and there is no way I am eating 200 grams of protein. There has to be a cut off point.
The RDA figure of 0.8g/kg is only valid for sedentary individuals. People who work in offices, drive everywhere and veg out in front of the TV all day.
As I understand it, the recommendation .8g/kg or 1.6-1.8g/kg of protein should be calculated based on ideal weight, at least for people carrying excess fat, as it is relative to amount of lean mass. So if you're active and trying to lose fat, calculate 1.6-1.8g of protein per kg of what your goal weight is.
(If your "excess" weight is in the form of lean mass... don't do that :) )
Just my $.02.
Original Post by flowerbud:
Just a note that there are adverse effects to eating too much protein. Overloads your kidneys, for one. Probably not something you'd feel short-term, I'm guessing more of a long-term effect... so I wouldn't overdo it either.
Just my $.02.
It would take a lot of protein, assuming there was no pre-existing kidney problem...In excess of like 500g a day before that could become an issue.
Many sources say that the acids produced in protein metabolism are neutralized using calcium, and so excess protein consumption leeches calcium from bones and contributes to a higher risk of bone fractures. But I've also seen a source say that more protein in the diet increases bone density and may help prevent osteoporosis.
So, who knows. I'd stick with the most prevalent recommendation I've seen, which is .6-.8g/kg/day for inactive, 1.4-1.6g/kg/day for cardio-ers, and 1.6-1.8g/kg/day for weight lifters... which I think roughly translates to 15-30% of calories coming from protein.
And I guess in a couple of decades we'll see what worked best :-P
i weigh 65kg, am 183cm tall and eat about 400G protein a day. thats about 6g per KG. Guess that might be why i am so thin!! hahahah
Also, annoyingly, excess meat consumption, in susceptible individuals, can lead to gout.
Keep it simple. It doesn't matter for 99% of the population. If your hitting your daily calorie goal and consuming protein approx 1g/lb/lbm you'll do fine.
Zombie thread - but since its back I aim for 1 grm protein for each pound I weigh, but I am trying to maintain muscle mass while losing fat. I lift weights I lift heavy weights and protein keeps me fuller longer than overloading on carbs.
The excess protein killing kidneys is dependent on your risk for kidney disease. If you are a healthy individual without a family history or personal history of kidney problems you can eat protein with no issues.