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Protein and body weight
- Thread starter GKJ
- Start date
JimSnow
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Is this correct?
I'm measuring my protein requirements with the assumption that my body can only utilize about 30-50g per serving - I use 30. I also figure about 1 gram/per lb. of BW. Optimally at 205, I need at least 30g protein 7 times a day.
Is that wrong?
I'm measuring my protein requirements with the assumption that my body can only utilize about 30-50g per serving - I use 30. I also figure about 1 gram/per lb. of BW. Optimally at 205, I need at least 30g protein 7 times a day.
Is that wrong?
There is no exact number on how much protein can utilize in a serving. There are too many factors to contribute, that make it impossible to state such a number.
Generally when cutting you want to keep your protein count up. With that being said you better be eating your fibrous veggies to follow that up
Generally when cutting you want to keep your protein count up. With that being said you better be eating your fibrous veggies to follow that up
From Power Eating by Susan M. Kleiner, PhD, RD
"As a strength trainer or bodybuilder, you do need more protein than a less active person. In fact, your protein requirement is higher than the current DRI of 0.8 grams of protein per kilogram of body weight a day, which is based on the needs of nonexercisers. But it's only slightly higher."
"For Muscle Building
With increases in training intensity, you need additional protein to support muscle groth and increases in certain blood compounds. On the basis of the latest research with strength trainers, I recommend that you eat 1.6 grams of protein per kilogram of body weight a day. Here's how you would figure that requirement if you weigh 150 pounds or 68 kilograms (a kilogram equals 2.2 pounds):
1.6 g of protein per kg of body weight x 68 kg = 109 g of protein a day
If you also engage in regular aerobic exercise, consume 1.8 grams of protein per kilogram of body weight daily. Strength trainers living in high altitudes need even more protein: 2.2 grams per kilogram of body weight daily."
"When Dieting for Competition or to Trim Fat
When cutting calories to lean out for looks or for competition, you may risk losing body-firming muscle. Because muscle is the body's most metabolically active tissue, losing it compromises the ability of your body to burn fat. What's more, no bodybuilder wants to lose muscle before competition. One way to prevent diet-related muscle loss is to consume adequate protein while you're preparing for competition. Dieting bodybuilders need between 1.8 and 2.0 grams of protein per kilogram of body weight a day. For example:
2.0 g of protein per kg of body weight x 68 kg = 136 g of protein a day."
"As a strength trainer or bodybuilder, you do need more protein than a less active person. In fact, your protein requirement is higher than the current DRI of 0.8 grams of protein per kilogram of body weight a day, which is based on the needs of nonexercisers. But it's only slightly higher."
"For Muscle Building
With increases in training intensity, you need additional protein to support muscle groth and increases in certain blood compounds. On the basis of the latest research with strength trainers, I recommend that you eat 1.6 grams of protein per kilogram of body weight a day. Here's how you would figure that requirement if you weigh 150 pounds or 68 kilograms (a kilogram equals 2.2 pounds):
1.6 g of protein per kg of body weight x 68 kg = 109 g of protein a day
If you also engage in regular aerobic exercise, consume 1.8 grams of protein per kilogram of body weight daily. Strength trainers living in high altitudes need even more protein: 2.2 grams per kilogram of body weight daily."
"When Dieting for Competition or to Trim Fat
When cutting calories to lean out for looks or for competition, you may risk losing body-firming muscle. Because muscle is the body's most metabolically active tissue, losing it compromises the ability of your body to burn fat. What's more, no bodybuilder wants to lose muscle before competition. One way to prevent diet-related muscle loss is to consume adequate protein while you're preparing for competition. Dieting bodybuilders need between 1.8 and 2.0 grams of protein per kilogram of body weight a day. For example:
2.0 g of protein per kg of body weight x 68 kg = 136 g of protein a day."
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JimSnow
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The formulas above equal my rough supposition. I'm using 210BW, coupled w/regular aerobic activity:
210/2.2 (pounds to kilograms) = 95.45 kg X 2.2g protein = 210 grams protein a day.
I think this has been proven closely enough. I'm using the '30 gram absortion rate per feeding' as a minimum. At 40 grams per serving, I could easy eliminate a serving.
As a rough estimation in a static lifestyle geared toward muscle gains and nominal bodyfat addition... I've learned that I need 6 to 7 protein feedings a day, at roughly 2-3 hours apart for 'optimal performance'. This takes no other aspect of my diet into account - which is certainly another topic.
This is more than I knew a month ago!
210/2.2 (pounds to kilograms) = 95.45 kg X 2.2g protein = 210 grams protein a day.
I think this has been proven closely enough. I'm using the '30 gram absortion rate per feeding' as a minimum. At 40 grams per serving, I could easy eliminate a serving.
As a rough estimation in a static lifestyle geared toward muscle gains and nominal bodyfat addition... I've learned that I need 6 to 7 protein feedings a day, at roughly 2-3 hours apart for 'optimal performance'. This takes no other aspect of my diet into account - which is certainly another topic.
This is more than I knew a month ago!
Your body will not process but only so much at one time. You can however slowly acclimate your body and absorb more protein. IMO, anywhere between 1.5 and 2g/lb will suffice for anyone. It's when you ingest the protein that benefits you.
