One gram of protein per pound: how???

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Yeah--I think that advice is for dudes who are trying to bulk up. You need to find advice specific to your sex, age, and objective.

I appreciate this response, but it is specific to women, well actually ANYONE who wants to gain muscle and lose fat. And if "bulk up" is the same as building muscle, well then that is what I am trying to do...


I'll check on whether it is goal weight or current weight. And I guess I'll just figure it is an "aspirational goal" and a reminder to prioritize protein!

Thank all.

Can you provide a link to where you're seeing this link, because I'm not finding it anywhere. It's hard to respond to something I literally can't find.

https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#:~:text=carbohydrates%20or%20fat.-,Summary,if%20aiming%20for%20weight%20loss.
HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength
Numerous studies have tried to determine the optimal amount of protein for muscle gain, but many have reached varying conclusions. Some studies show that consuming more than 0.8 grams per pound (1.8 grams per kg) has no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) are best (14Trusted Source, 15Trusted Source). Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate.

But to be fair, I also found this:

https://www.spartan.com/blogs/unbreakable-nutrition/protein-intake-myths
Protein Myth #1: One Gram Per Pound Per Day
If you read bodybuilding websites, you’ll see that most of them repeat the idea that you need at least one gram of protein per pound of body weight per day. This number has become so deeply entrenched in the fitness world that few people even think to question why the optimal protein intake would work out to such a convenient, round integer. Research has consistently failed to back this number up. A 1992 study by Lemon et al. observed no difference in muscle mass or strength gains between novice bodybuilders eating 0.61 grams per pound or 1.19 grams per pound over a four-week period. Various studies since then have suggested optimal protein intakes in the range of 0.55 to 0.82 grams per pound of body weight per day.

All 3 of those sources talk about a range of 0.7 to 1 g per lb. None of them are saying you need 1 gram per pound.

I would look for resources that are more respected and factual. Things like Mayo Clinic

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Yeah--I think that advice is for dudes who are trying to bulk up. You need to find advice specific to your sex, age, and objective.

I appreciate this response, but it is specific to women, well actually ANYONE who wants to gain muscle and lose fat. And if "bulk up" is the same as building muscle, well then that is what I am trying to do...


I'll check on whether it is goal weight or current weight. And I guess I'll just figure it is an "aspirational goal" and a reminder to prioritize protein!

Thank all.

Can you provide a link to where you're seeing this link, because I'm not finding it anywhere. It's hard to respond to something I literally can't find.

https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#:~:text=carbohydrates%20or%20fat.-,Summary,if%20aiming%20for%20weight%20loss.
HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength
Numerous studies have tried to determine the optimal amount of protein for muscle gain, but many have reached varying conclusions. Some studies show that consuming more than 0.8 grams per pound (1.8 grams per kg) has no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) are best (14Trusted Source, 15Trusted Source). Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate.

But to be fair, I also found this:

https://www.spartan.com/blogs/unbreakable-nutrition/protein-intake-myths
Protein Myth #1: One Gram Per Pound Per Day
If you read bodybuilding websites, you’ll see that most of them repeat the idea that you need at least one gram of protein per pound of body weight per day. This number has become so deeply entrenched in the fitness world that few people even think to question why the optimal protein intake would work out to such a convenient, round integer. Research has consistently failed to back this number up. A 1992 study by Lemon et al. observed no difference in muscle mass or strength gains between novice bodybuilders eating 0.61 grams per pound or 1.19 grams per pound over a four-week period. Various studies since then have suggested optimal protein intakes in the range of 0.55 to 0.82 grams per pound of body weight per day.

All 3 of those sources talk about a range of 0.7 to 1 g per lb. None of them are saying you need 1 gram per pound.

I would look for resources that are more respected and factual. Things like Mayo Clinic

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073

Thank you PP. I won't argue for the sake or arguing. As I said above, maybe it is just aspirational to focus on more protein. I'm still having trouble with .7 per pound, which still leaves me shy around 25-30 grams per day. Any suggestions for fitting more in while still getting good amounts of veg and carbs?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am about 20 pounds overweight and am working on my overall health. I have been committed for about two months now. It isn't just about weight loss, but also mobility, strength and endurance. I just want to be healthier. I keep hearing that if you want to build muscle and lose fat, you should shoot for one gram of protein per pound of weight. That seems wholly unattainable to me. I weigh roughly 180 and the best I have ever done is get in 100. How are you all doing it? Or do I have the guidance wrong?

That's what my teenage son was told to do to gain muscle weight for football.

You aren't trying to bulk up, are you?

No one is going to bulk up while eating in deficit to lose fat. It just won’t happen.
OP, I am also currently cutting and targeting 165g of protein per day. I achieve it by eating plenty of Greek yoghurt, sometimes mixed with protein powder, egg whites, lean meat and fish, and sometimes protein bars. I also generally have a protein shake with 25g of whey, nonfat milk and a banana+berries before I hit the gym. Ezekiel bread also helps with adding extra protein.

OP here. Thanks so much for this! A helpful answer.

Maybe I should have just asked "I want to eat a very high protein diet and am having trouble fitting it in. Any ideas?" Do you have a protein shake/powder you recommend?

I like the optimum nutrition brand if you don’t mind whey. I use the double chocolate flavor mixed with cocoa powder, yoghurt and some stevia to sweeten for a dessert of sorts. For my shake I prefer the vanilla ice cream flavor.
Ignore the nay sayers. Eating lots of protein has many benefits when dieting. It will help prevent muscle loss, is filling, has higher TEF than other macronutrients and if you distribute it more or less evenly during your day, it will also help stabilize your blood sugar and curb carb cravings.

[Anonymous]

Can you provide an example of what you eat on a day when you are hitting that 100 level? Are you also trying to fit within a certain calorie range?

[Anonymous]

NP here. You can build muscles while in a calorie deficit. Your body will tap into your fat storage for energy, not into your lean mass.

This is not a research of course but it totally makes sense
https://www.nerdfitness.com/blog/lose-weight-and-build-muscle-or-do-one-then-the-other/

[Anonymous]

The reason for eating high protein in a deficit is to prevent muscle loss as you lose fat because when you are in a deficit your body burns both fat and muscle. You should also be lifting weights to further prevent muscle loss. Protein also keeps you full longer which makes staying in a deficit a little easier.

Simply eating protein will not cause you to "bulk". The only way to bulk which in to put on muscle weight is to eat in a calorie surplus. You can not gain any weight, whether it be gaining fat or muscle, if you are not eating in a surplus.

How i get my protein in: eat protein at every meal and snack. Good protein sources: lean meat/poultry, Greek yogurt, cottage cheese, eggs especially the whites. Will also sometime supplement with protein powder because you can get 20g of protein in 120 calories. Stay away from protein bars as they tend to be high in calories.

[Anonymous]

I'll actually answer your question. I aim for 1900 calories a day and 124 g of protein (I weight 124). I full body strength train hard about 3 times a week. I eat: breakfast chicken sausage, protein powder mixed w greek yogurt, turkey burgers (93% lean meat), fish, lean ground beef, skinless boneless chicken, egg whites. I find that meal prepping helps a lot with protein intake. So I will make 4 turkey burgers and then eat them for lunch for 4 days. Or I grill a bunch of chicken and then eat that during the week. If you have the protein on hand, already cooked, it helps a ton. And I always eat a bowl of protein powder and yogurt every day. Spread the protein out over the entire day and eat it at every meal. It helps a ton with satiety too, so you aren't left hungry after a meal and turn to high calorie snacking.

[Anonymous]

Anonymous wrote:NP here. You can build muscles while in a calorie deficit. Your body will tap into your fat storage for energy, not into your lean mass.

This is not a research of course but it totally makes sense
https://www.nerdfitness.com/blog/lose-weight-and-build-muscle-or-do-one-then-the-other/

It is not impossible but it is highly suboptimal and will only work if you know what you are doing in terms of your macros and nutrient timing. It will also be much more possible for a beginner and deconditioned trainee and still the gains won't be large. You won't see advanced bodybuilders trying to build in a deficit.

[Anonymous]

Anonymous wrote:

Anonymous wrote:NP here. You can build muscles while in a calorie deficit. Your body will tap into your fat storage for energy, not into your lean mass.

This is not a research of course but it totally makes sense
https://www.nerdfitness.com/blog/lose-weight-and-build-muscle-or-do-one-then-the-other/

It is not impossible but it is highly suboptimal and will only work if you know what you are doing in terms of your macros and nutrient timing. It will also be much more possible for a beginner and deconditioned trainee and still the gains won't be large. You won't see advanced bodybuilders trying to build in a deficit.

I think you're right. Especially because they don't have much/any fat to lose anyway. But most people have, and I am a beginner so it works for me )

[Anonymous]

Broccoli has a surprising amount of protein.

[Anonymous]

Well, I am 115lbs, doesn't seem that hard to me.

[Anonymous]

Op I guess I wasn't clear on what your end goal is. I do know women who are bulky and work hard to stay that way. Two of them compete... that's who I was thinking of.

Have protein at every meal and snack.

Eggs
Greek Yogurt
Protein powder
Chicken

I looked for meal plans with 160g of protein. Something like that might be helpful?

Also, would you mind coming back and sharing your progress?

[Anonymous]

Op here. Thanks all for the feedback! Particular thanks to the poster who recommended protein powder in greek yogurt. I did that this morning with some blueberries and was able to get in nearly 40 grams before 8:00 am! I used unfavored Vital Proteins Collagen Peptide, recommended by my trainer.) I had a salad with a bunch of deli turkey for lunch, and dinner will be some kind of baked chicken breast. I'm not sure I'll get close to 180g or even 125g, but progress!

I am tracking macros a bit through FitBit. I'm generally consuming around 1400-1600 calories per day. I am not capping my calories, but rather tracking them so I can build awareness. My approach, as mentioned is to think of this as "getting healthy" rather than "losing weight." So I'm tracking progress based not so much on the scale, but on my endurance and my strength increasing. So far I feel, if not quite see, difference in my body composition. Muscles seem firmer and I sense just a bit less weight from "excess flab."

[Anonymous]

That's too much in one meal. You shouldn't consume more than 25-35 g of protein in one meal. The excess is converted to fat.

https://www.menshealth.com/nutrition/a19525156/how-much-protein-can-your-muscles-absorb/#:~:text=But%20if%20your%20muscles%20receive,body%E2%80%94or%20into%20the%20toilet.&text=The%20magic%20amount%20of%20protein,about%2025%20to%2035%20grams.

[Anonymous]

Anonymous wrote:That's too much in one meal. You shouldn't consume more than 25-35 g of protein in one meal. The excess is converted to fat.

https://www.menshealth.com/nutrition/a19525156/how-much-protein-can-your-muscles-absorb/#:~:text=But%20if%20your%20muscles%20receive,body%E2%80%94or%20into%20the%20toilet.&text=The%20magic%20amount%20of%20protein,about%2025%20to%2035%20grams.

No, it is not. You won't gain fat if you are overeating protein while in a calorie deficit. Quite the opposite.