Exercise/Protein question - Health, Fitness, and Sports - Wrong Planet

Stargazer43 Scruffy-looking Nerf Herder Joined: Nov 07, 2011 Posts: 1414	Posted: Mon Jun 10, 2013 4:52 pm?? ?Post subject: Exercise/Protein question I have a question for all of you exercise gurus out there. I've read in exercise magazines that if you're doing any sort of strength training, you should be eating around 110-140 grams of protein a day, or you won't be able to build any new muscle. My question is, how on earth do you eat that much? Do you take supplements? In general, my daily meals will consist of a sandwich and something like yogurt for lunch (10-20g total) and chicken or fish with vegetables and rice for dinner (30g total). And that's on a good day! I just don't see how you can feasibly get 120g of protein a day unless you're eating like, 2 whole chickens daily (a single whole chicken typically lasts me a full week or close to it). Are those realistic dietary requirements or are those numbers too high? I pretty much focus exclusively on cardio when I exercise, but I would really like to start incorporating more strength training and building some muscle, I just have no clue what I'm doing (there's soo much information out there, and a lot of it is conflicting, kind of overwhelming lol)
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Venger Seal Joined: Apr 16, 2008 Posts: 2589
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1000Knives It's not difficult if you know how. Joined: Jul 09, 2011 Age: 22 Posts: 4685 Location: CT, USA	Posted: Mon Jun 10, 2013 5:40 pm?? ?Post subject: It's bullshit. A pound of chicken has, what, 120g of protein? A pound of human muscle will have roughly the same amount, right? Nobody's adding a pound of muscle a day. Obviously this process won't be completely efficient, but you see the point. http://www.jacn.org/content/19/suppl_5/513S.full Quote: ? These studies indicate that for physically active individuals daily protein intake needs could be as high as 1.6?1.8 g/kg (about twice the current recommendation). Another really interesting study here is a Russian study on protein needs of Olympic weightlifters. http://www.drmelsiff.com/10352/russian-weightlifting-metabolism-and-diet/ Recommends protein be a whopping 16-18% of calories. Without shakes or eating pounds of meat daily, it's not really all too possible to get the mythical bodybuilding protein requirements, but plenty of people before those options existed were strong and muscular. I think growth of muscle mass, while obviously being dependent upon protein, is much more dependent on total calories consumed than protein. Basically, as long as your protein intake isn't at like starving in Africa kinda levels, you'd be best off just upping calories and letting protein up itself from upping calories. What you're eating currently is probably too little. Probably would be best to double the total of what you're eating at least for gaining muscle, usually you eat around 3000 calories a day or so. _________________ Too kawaii to live... Too sugoi to die!
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Kurgan I'm always right Joined: Apr 07, 2012 Age: 24 Posts: 1817 Location: Norway	Posted: Tue Jun 11, 2013 6:56 am?? ?Post subject: Proteins are important, and I'd recommend that you consume at least 1.8 grams per kg of bodyweight (and maybe slightly more, just for the sake of "safety"). You can get 140 grams from a dinner with meat, a cottage cheese as an inbetween snack and 5 eggs before bedtime. Based on my own experiences, it's far more convenient to just invest in a bucket of proteins, though. One thing many people don't get, though, is that protein powder is not instead of a healthy diet, it's a supplement to a healthy diet. Not only do most people who exercise eat to little proteins, they eat to little unsaturated fat as well. However, most people get more than enough carbs and fiber.
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