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shortfatoldguy
Mar 4, 2003, 2:21 AM
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(I know this has been addressed in the fairly recent past, but I can't find the thread.)
To anyone (jt512?) with actual academic training in nutrition:
I'm climbing 3 days/week and lifting weights at low intensity. How many grams of protein per day do I need to eat relative to my body weight?
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phantasmo
Mar 4, 2003, 2:54 AM
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It all really depends on what youre trying to do. If you want to build muscle, opinions vary from 1-1.5 grams per pound of body weight. I am 185 pounds, so i eat around 185 grams of protein per day. Realistically though, if you just wanna reap the benefits of a high protein low fat diet, just eat somewhere around .75 grams per pound of your body weight and watch what you eat. There is really no need to overdo it if all you want to do is improve your climbing, as opposed to becoming an Arnold look-alike. Try to focus on protein and complex carbohydrates such as spaghetti, rice, potatoes and the like. Also, im sure that opinions will vary greatly regarding this topic...
Also, what do you mean by "low intensity," regarding your weight training program? How often do you lift per week?
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jt512
Mar 4, 2003, 5:10 AM
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There is some debate, but many sports nutritionists recommend 1.4 - 1.8 grams of protein per kilgogram body weight per day. Some recommend 1.7 - 1.8 g/kg. These numbers assume that your diet is calorie adequate; that is, that you are eating enough total calories to maintain your current body weight. If you are on a weight-loss diet, then protein requirements are probably even higher, in order to counteract increased breakdown of muscle induced by the diet.
-Jay
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ronin7s
Mar 4, 2003, 1:09 PM
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From what people have told me you should try in put in your weight in protien so if you weigh 160 lbs you should intake 160 grams of protien per day. But that is only if you are trying to build some major mucles. I take in half my body weight a day and it seems to work out pretty well.
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shortfatoldguy
Mar 4, 2003, 11:21 PM
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Jay, thank you.
In reply to: If you are on a weight-loss diet, then protein requirements are probably even higher, in order to counteract increased breakdown of muscle induced by the diet.
This would certainly explain my experience of a couple of years ago. I dropped twenty pounds of fat and replaced it twenty pounds of lean tissue over about nine months, and I found--based on regular body composition tests--that I had to ingest obscene amounts (precise technical criterion of measurement) of protein to maintain my progress. I was shooting for a gram per *pound* of body weight. Now that my weight has stabilized (don't ask, don't tell), it sounds like I can cut back on the protein by a significant margin.
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sandbag
Mar 4, 2003, 11:49 PM
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Quantatively speaking: 28.35 grams in an ounce for all those wanting a quantifiable measure. Depends on what your goals are, too much protein isnt good, especially if its well done red meat shoe leather. And no, im not a a dirt munching, tree hugging druid. I eat all foods. Just remember, calories in > calories out youll gain, and vice versa. its all just math.....
:)
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jds100
Mar 5, 2003, 12:56 AM
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JT, of course, has it right: it's roughly 1.5 - 2 grams per kilogram of body weight, not per pound. One gram of protein per pound might get a little rough on the system. There's 2.2 pounds per kilogram.
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jt512
Mar 5, 2003, 4:26 AM
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In reply to: Jay, thank you. In reply to: If you are on a weight-loss diet, then protein requirements are probably even higher, in order to counteract increased breakdown of muscle induced by the diet. This would certainly explain my experience of a couple of years ago. I dropped twenty pounds of fat and replaced it twenty pounds of lean tissue over about nine months, and I found--based on regular body composition tests--that I had to ingest obscene amounts (precise technical criterion of measurement) of protein to maintain my progress. I was shooting for a gram per *pound* of body weight. Now that my weight has stabilized (don't ask, don't tell), it sounds like I can cut back on the protein by a significant margin.
Yeah, if someone is trying to lose body fat and gain muscle mass simultaneously, I'd recommend taking a protein supplement. It's too hard to consume enough protein from lean foods in this situation.
-Jay
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dirtineye
Mar 30, 2003, 12:46 AM
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Hmmm, in college we were taught that there are only three times that you need extra protein: Pregnancy, illness and injury. This was in a course for jocks.
Doing most activities requires a normal amount of protein. You don't need gatorade either, unless you are doing ssomething extreme like running a marathon. THe trainers used to recommend water mostly, and cut the gator ade half and half with water and use it sparingly for normal athletics.
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moeman
Mar 30, 2003, 2:07 AM
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Dirtinneye is right about the gatorade. Sports drinks are overrated
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jt512
Mar 30, 2003, 3:40 AM
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In reply to: Hmmm, in college we were taught that there are only three times that you need extra protein: Pregnancy, illness and injury. This was in a course for jocks. Doing most activities requires a normal amount of protein.
That begs the question, which is "What is a 'normal' amount?".
-Jay
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apollodorus
Mar 30, 2003, 4:06 AM
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Be sure to take lots of andro, creatine and ephedrine, so nobody can stand to be around you and your chemically-induced anger management problems.
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offwidthclimber
Mar 30, 2003, 4:45 AM
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beer, lots and lots of beer...
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dirtineye
Mar 31, 2003, 12:31 AM
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NO, the question was how much did he need doing the activities he gave.
The answer is a normal amount. Look it up. Use your search engine. Be creative. You'll have to figure it out for yourself cause people are different. It's hard not to get enough protein in this country. Usually people get too much.
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vegandago
Mar 31, 2003, 1:55 AM
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eh, don't count... just do what i do... eat lots of green veggies and tofu.
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jt512
Mar 31, 2003, 6:17 PM
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In reply to: NO, the question was how much did he need doing the activities he gave. The answer is a normal amount. Look it up. Use your search engine. Be creative. You'll have to figure it out for yourself cause people are different. It's hard not to get enough protein in this country. Usually people get too much.
Your posts are vacuous ("look it up"). Better yet, use your brain and define what you mean by "normal."
-Jay
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melekzek
Mar 31, 2003, 6:26 PM
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In reply to: eat lots of green veggies and tofu.
....not many green veggies contain protein....
Can I get more tofu, please...
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jt512
Mar 31, 2003, 6:37 PM
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In reply to: In reply to: eat lots of green veggies and tofu. ....not many green veggies contain protein....
Actually, all green vegetable contain protein, just not much.
-Jay
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