How much protein really??

[brad34]

I have done quite a bit of reading on protein intake for building muscle and I am looking for opinions on this.

I see most people in here saying 1.7-1.8g/lb, most of what I read in articles online is saying 1.7-1.8g /kg.

What gives?

 

[keasbey]

a normal person is like .75g per lb if ur lifting alot of people say 1.5-2g per lb, some will say its per lean lb some doesnt matter. its not to hard to hit either.

wake up have 1 scoop whey -26g

pre work out 26g
post work out 52
grats ur at 104 without touching the 5-6 meals a day you should be eating where each of those should have a protein source
most 8oz piece of meat are 40-60g of protein as well and eggs are typically 6-7g per..

are u thinking the protein will be hard to accomplish?

 

[Tatyana]

I have done quite a bit of reading on protein intake for building muscle and I am looking for opinions on this.

I see most people in here saying 1.7-1.8g/lb, most of what I read in articles online is saying 1.7-1.8g /kg.

What gives?

Probably just a error in using the units.

This is a highly debated topic.

I weigh 140 lbs, and while dieting, I find that I do really well with 200-250 g protein, probably 60 to 80 g of that is from whey protein.

Great calculation by Chris Lockwood

Personalize Your Protein Needs

1. Choose your current training cycle from the list that follows.

2. Determine your desired (goal) body weight, in pounds.

3. Multiply your desired body weight by the suggested grams of protein per pound of body weight per day.

4. Results from Step 3 provide you with your recommended grams of protein per day.

5. Divide your total daily protein into six meals per day.

6. If Step 5 suggests you need fewer than 25 grams of protein per meal, round up to 25. In other words, everyone using this system will have at least 150 grams of protein per day.



Current training cycle:

Off-season or moderate

You have no specific goals beyond maintaining your current body composition.

You need 0.8 grams of protein per pound of body weight per day.


Moderate to high intensity

You're pushing yourself to build muscle, gain strength, and/or lose fat.

You need 1 gram of protein per pound of body weight per day.

High intensity or pre-competition

You're in serious training, possibly preparing for a bodybuilding contest or some other competition that requires peak performance.

You need 1.36 grams of protein per pound of body weight per day.


http://www.jissn.com/content/3/1/7

1.Rand WM et al. Am J Clin Nutr 2003;77:109—27

2. Lockwood et al. Nutr Metab 2008, 5:11

3. Campbell B et al. J Int Soc Sports Nutr 2007, 4:8

4. Layman DK. J Am Coll Nutr 2004, 23(6 Suppl):631S-636S

5. Wilson J and Wilson GJ. J Int Soc Sports Nutr 2006;3(1):7-27

 

[brad34]

Thanks for the reply!! I think this explaination is the best I have read yet and one which makes the most sense.

 

[mwm5]

i try to get 2g per body weight, with as much of it being real food as possible.

 

[SouthernLord]

I am taking in around 2.5g per pound of body weight. I am not too concerned with wasting the protein my body doesn't absorb. I would rather have extra amino acids floating around in my system than be catabolic. Consuming excess protein just like excess fats and carbs can spill over into fat gain.

 

[enigma4dub]

i get 100 grams from whey, plus whatever is in the steel cut oats and flax seed meal in 2 shakes. then at some point ill have another 100 or so from turkey chicken or fish with my whole food meals. 1.2 grams per pound for me right now. currently cutting and lifting heavy in a deficit.

 

[gjohnson5]

I have done quite a bit of reading on protein intake for building muscle and I am looking for opinions on this.

I see most people in here saying 1.7-1.8g/lb, most of what I read in articles online is saying 1.7-1.8g /kg.

What gives?

Protein intake should be based on lean body mass , not lb of bodyweight