How much Protein

bagdaddy

Im 17 and have just started going to the gym. Im 12 stone and pretty weak, I can only bench press around 30kg. I wanted to know how much protein i should be eating a day. I think i heard i should eat 60 g. Anyway could you confirm if this is right and also what would be the best way of getting this without supplements ect. Any help would be appreciated.

ronbyrne2005

minimum 1 gram of protein per pound if bodyweight so you are around 160 lbs so 160grams a day ,better to have too much protein that too little.
whey protein shakes,chicken fillets,fish,low fat milk ,eggs,lean meat

RPGGAMER

some literature tells .8g protein per kg weight. others as much as 2g/kg. i would sway on the right side 2g/kg or 1g per lb mass. that means approx 168g protein for you. there is a PILE of data on protein today. and generally up to a point a little more IS better. there is no scientific data to show any deleterious effects of large amounts. unless you've kidney disease(debated still) or liver disease.

so that means 5-6 meals with about 30g protein on average. Esp. have protein in the morning first thing, before/during/after training and right before bed. and remember trying to gain muscle: kcals/energy are waaaay more important. (and FAT for good hormone profiles)

g'em

RPGGAMER wrote:

some literature tells .8g protein per kg weight. others as much as 2g/kg. i would sway on the right side 2g/kg or 1g per lb mass. that means approx 168g protein for you. there is a PILE of data on protein today. and generally up to a point a little more IS better. there is no scientific data to show any deleterious effects of large amounts. unless you've kidney disease(debated still) or liver disease.

yup!!

is there any particular reason why you don't want to take supplements? whey protein (usually taken as a shake) is a brilliant way of getting good quality protein which has virtually all the amino acids needed to build muscle. I use it coz otherwise I just wouln't be able to get enough protein in my diet for the amount I train, plus it helps keep my weight down. You won't 'bulk up' if you take it unless you want to, and its a great way of really controlling your protein intake.

ronbyrne2005

many people think protein supplements are expensive but if you work out the cost per 100grams whey protein is cheaper than chicken eggs meat etc

Transform

And please do not buy the supplements from the shops in ireland as they are wayyy over priced.

There have been plenty of treads on good sources from this site.

Personally find the ON best