How much protein do you need a day?

  • Posted by a hidden member.
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    May 02, 2010 3:38 PM GMT
    Not sure how much protein I need everyday. I have been reading some articles about protein intake online and haven't found a straight answer. So my question is how much protein do you take in each day?
  • hikerC

    Posts: 170

    May 02, 2010 5:20 PM GMT
    You couldn't find a 'straight' answer, so you tried the gay forums? LOL! icon_lol.gif

    Hope this helps...

    The book I am reading suggests getting 1 gram of protein per pound of body weight per day. Coming from a complete protein source whenever possible. This is the minimum requirement. It is better to eat a little extra protein than to cut it close and miss out on the potential benefits.

    Divide your own requirement over three meals and three snacks per day. Don't forget to eat lots of leafy green veggies and drink lots of water too!

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    May 02, 2010 8:04 PM GMT
    Will888 saidNot sure how much protein I need everyday. I have been reading some articles about protein intake online and haven't found a straight answer. So my question is how much protein do you take in each day?



    Your protein requirements are really dependent on your level of physical activity and what you want to achieve body wise. If you are looking to maintain a healthy body weight you really don't need a huge amount of protein per day (.45 gram to .8 grams of your idea body weight). If you are stressing your muscles to the point of needing repair or are trying to add muscle mass then you need to add more protein to your diet.

    The 1 gram a day guideline above is really more than what is required to maintain health and is a bit short sighted as it doesn't take into account body composition. A 300 lb obese person shouldn't be eating 1 gram of protein per lb of body weight. Doing so would be silly.
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    May 02, 2010 9:46 PM GMT
    hikerC saidYou couldn't find a 'straight' answer, so you tried the gay forums? LOL! icon_lol.gif
    Fuck. You beat me to it. icon_lol.gif

    Are you trying to lose weight, or gain weight?
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    May 02, 2010 11:17 PM GMT
    Will888 saidNot sure how much protein I need everyday. I have been reading some articles about protein intake online and haven't found a straight answer. So my question is how much protein do you take in each day?


    Simple question, but the answer is not...because it depends on what your goals are. More active should be more protein, less active, should be less....depends on your caloric intake and how you are balancing your nutrients, vitamins, minerals, fats, carbs, water, etc. I normally take in about 150-175 gm of protein per day...but consider the type of protein too....you can't live on supplements alone! Eat REAL foods!
    According to my Surgeons and Sports Medicine Nutritionist...."normal" is in a range of 0.75 Gm to 2.5 Gm of protein per KG of weight.....lower number for moderate activity and higher number for body builders and high end athletes.....use the weight you want to be at, as your goal weight, if different from your current weight.
    There are a few that will insist it is normal to go to 400 or 500 gm of protein per day ...but it's not....The body can't process that much protein and just dumps it into fat storage or gets rid of it.... Most "average" guys should take in between 50 and 120 gm of protein per day... more if you are more active.... Good luck
    NOTE that you need to increase your water intake to aid in the digestion and use of protein above the normal range...... I drink close to 2 gallons of water per day.... so you need to also be careful that your aren't washing out all of your vitamins and minerals with all that water....it is a balancing act..

    This link has GOOD information on it and is what my DR gave me as a GENERAL guideline..... http://exercise.about.com/cs/nutrition/a/protein_2.htm
  • MuscleComeBac...

    Posts: 2376

    May 03, 2010 12:55 AM GMT
    The RDA is .8 grams per kilogram of bodyweight.

    HOWEVER, a very recently published University study, as repoted in Jerry Brainum's excellent and well researched Bodybuilding Pharmacology column in Iron Man, showed otherwise.

    The study followed power-lifters and athletes training a minimum of five times a week using heavy resistance training for a minimum of one hour. It tracked protein synthesis, maintenance of an anabolic state, and lean mass as well as strength gains, including doing muscle biopsies of all subjects, including a control group.

    What was published suggests the following:
    1.4 grams per kilogram of LEAN body weight was the maximum amount that was utilized and beneficial. Less showed slightly lower gains in strength and mass, and more showed no significant difference whatsoever.
    It also de-bunked concerns over excess protein doing damage to healthy kidneys. The excess is simply wasted in the liver, where it's burned off to no deleterious effect.
    The study also showed strong evidence that consuming more than 20 to 25 grams per meal was a waste (only a few subjects appeared to synthesize as much as 25 grams per meal, but the number was small.)
    The research also showed that ANY carbohydrates consumed within 2 hours of a heavy workout directly benefited protein synthesis. So carb up after the workout without fear would the implication.
    However, the previously accepted window of 30 minutes for consumption of protein after a workout, dropped to 20 minutes, so drink up and drink up fast, men!

    So what does this mean if you're a Real Jock lifter who does train hard and heavy five times a week, and say you're 5'10" have a target weight of 170 pounds and 8% bodyfat? You need 190 grams a day. Here's what you'd have to consume and how:
    6 A.M. Protein Shake (20 grms)
    8 A.M. Breakfast with 4 egg whites (19 grms)
    10:30 A.M. Pre-Lunch of a 4 oz chicken breast (25 grms)
    1 P.M. Lunch of 4 ounces of white fish like Perch (20 grms)
    3 P.M. Pre-workout shake (two hours before workout) (20 grms)
    6:30 P.M. Post-workout shake (20 grms)
    8 P.M. Dinner of 4 oz chicken breast (25 grms)
    10 P.M. After-dinner Casein protein drink (20 grms)
    Total of eight 'meals' - and still only 170 grams of protein - the remaining 20 grams is filled in through other foods, like beans, rice, some cereal, whole grain breads, certain fruits and nuts like almonds, and most likely will exceed the 190 required/suggested.

    If you're not looking for size, but still want more muscle than you have, then the article suggests 1.25 to 1.3 grams per kilogram, so using the same Real Jock as above the intake would drop to about 170 grams a day.

    Mind you, there are other recent studies that show the more protein intake the better, so long as you're lifting serious weight and looking for very serious size and strength gains = like a powerlifter or competitive drug-free bodybuilder.




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    May 03, 2010 1:06 AM GMT
    About a tablespoon or so...