Too Much Protein

busyliving

Hey all,

I have recently started to track my diet and today i was putting in my dinners and snacks to get the nutritional values...

Today I've have almost 3 times the gda of protein, and about nealy my full gda of carbs...yet my calorie court seems within my limits considering i've been to the gym and been out on a cycle(which i burned approx 1300 cals)...

Is there any downside to the amount of protein?

Weylin

busyliving wrote: »

Hey all,

I have recently started to track my diet and today i was putting in my dinners and snacks to get the nutritional values...

Today I've have almost 3 times the gda of protein, and about nealy my full gda of carbs...yet my calorie court seems within my limits considering i've been to the gym and been out on a cycle(which i burned approx 1300 cals)...

Is there any downside to the amount of protein?

cut back a bit ....otherwise you might grow a pair of man-boobs:D

cloptrop

you are supposed to take in protein at various levels throughout the day
i think 20 grams with each meal <it really depends on your weight but roughly>
there is @20 grams in a chicken breast or 3 sausages and a glass of milk
your body can only process a certain amount of protein in a certain amount of time , as far as i know excess protein just gets pooped out
ever drank too many protein shakes and noticed you fart alot?
i did alot of research on this when i was into weightlifting <never much use , too into drinking instead of eating >
but thats what i gathered at the time

metamorphosis

Whats's your dietary breakdown like? A typical days intake?

RDA means nothing really, don't worry about it. Unless you are eating all protein to the detriment of every other food group and nutrient out there, you will probably not be eating too much protein, don't worry

Burkatron

Weylin wrote: »

cut back a bit ....otherwise you might grow a pair of man-boobs:D

I know this is suppose to be a joke (I think ) but it's not great for people that don't have a clue about nutrition looking for advice (This post isn't suppose to sound like this :mad::mad: )

What is the RDA (European) for an active male these days!! It use to be 1.2g per Kg, is it still that low??

metamorphosis

I remember seeing RDA for a typical adult recently as 40gms on a couple food items. Sweet jebus like

Burkatron

metamorphosis wrote: »

I remember seeing RDA for a typical adult recently as 40gms on a couple food items. Sweet jebus like

Ha, "that's because it's gots the CREETINES & the steroids in them Joe. They shrink your mickey & cause your heart to explode! Terrible Joe, just Terrible!"

rubadub

RDA is often just the minimal required, not optimal. So the RDA for vitamin C might only be the amount needed to prevent scurvy. They can vary from source to source, 60mg might be the RDA for vitamin C but they are often sold in 1000mg tablets.

I find a high protein diet very satisfying hunger wise, so it is easier to stick to the low energy requirement you are aiming for.

boomtown84

Has this been ignored on purpose??

cloptrop wrote: »

you are supposed to take in protein at various levels throughout the day wrong
i think 20 grams with each meal <it really depends on your weight but roughly> wrong
there is @20 grams in a chicken breast or 3 sausages and a glass of milk wrong
your body can only process a certain amount of protein in a certain amount of time , as far as i know excess protein just gets pooped out
ever drank too many protein shakes and noticed you fart alot?you fart out excess protein?
i did alot of research on this when i was into weightlifting wrong<never much use , too into drinking instead of eating >
but thats what i gathered at the time

Gummy Panda

boomtown84 wrote: »

Has this been ignored on purpose??

I ignored it as I'm sick of arguing the 30g of protein limit myth.

cloptrop

Gummy Panda wrote: »

I ignored it as I'm sick of arguing the 30g of protein limit myth.

is that not about two pints of milk?
protein builds muscle
body builders take about 3 grams 5 or 6 times a day as far as i know
umless im mixing up grams with something much smaller

busyliving

Cheers for all the responces,

My normal diet is

breakfast
porridge w/milk & honey or scrambled egg

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
chicken with veg(home made stir fry's)
lentils
bacon and cabbage w/potato's(about a third the amount i used to have)
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

snacks
banana's
apples
tea
a couple of squares of dark chocolate
pint of milk x2

Yesterday I had

breakfast
porridge w/milk & honey

after gym
protein shake
banana

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

Snack
Tea & bourneville(4small pieces 114 cals)

I also did a weights session in the gym and a 32km cycle

cloptrop

busyliving wrote: »

Cheers for all the responces,

My normal diet is

breakfast
porridge w/milk & honey or scrambled egg

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
chicken with veg(home made stir fry's)
lentils
bacon and cabbage w/potato's(about a third the amount i used to have)
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

snacks
banana's
apples
tea
a couple of squares of dark chocolate
pint of milk x2

Yesterday I had

breakfast
porridge w/milk & honey

after gym
protein shake
banana

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

Snack
Tea & bourneville(4small pieces 114 cals)

I also did a weights session in the gym and a 32km cycle

looks very healthy but what are you training for may i ask , are you male or female ,

busyliving

cloptrop wrote: »

looks very healthy but what are you training for may i ask , are you male or female ,

To lose weight, and I'd like to run a marathon or half marathon in May and also want to cycle the ring of Kerry.

Male

Burkatron

busyliving wrote: »

Cheers for all the responces,

My normal diet is

breakfast
porridge w/milk & honey or scrambled egg

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
chicken with veg(home made stir fry's)
lentils
bacon and cabbage w/potato's(about a third the amount i used to have)
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

snacks
banana's
apples
tea
a couple of squares of dark chocolate
pint of milk x2

Yesterday I had

breakfast
porridge w/milk & honey

after gym
protein shake
banana

lunch
tuna salad http://www.food.com/recipe.do?rid=rz.308518

dinner
pork chops with sweet potato http://www.food.com/recipe.do?rid=rz.308547

Snack
Tea & bourneville(4small pieces 114 cals)

I also did a weights session in the gym and a 32km cycle

The diet looks good, bar the sweets but you know that already
Do you track it on fitday or any of the other sites/apps/whatever you kids call them these days?
If so does that food hit your calorie requirements for the day?
How does the macronutrients break down? (so Ratio of Carbs:Protein:Fat)

cloptrop

if you wanna lose weight cut out them snacks , you wont miss them after a week or two , you eat alot more than me although i burn very little energy these days
id get squatting bench pressing and doing pull ups ,,, burns huge amounts of calories ,
this is just the losing weight part , as far as the cycling part i cant help ye
was never really a cycler
building the musle through them core exercises will build muscle though which will boost you metabolism
dont dodge the squatting , its a bastard but its prob most important/best for results exercise there is

metamorphosis

If he wants to run a marathon and cycle the ring of kerry, training specificity is key. A strength and conditioning programme can and will help but just saying squat, bench etc means little if he doesn't know how to structure his training to complete his goals

Diet is no.1 for weight loss.

Tot up the cals, look at stickies here to figuire out you cal requirement

busyliving

Burkatron wrote: »

The diet looks good, bar the sweets but you know that already
Do you track it on fitday or any of the other sites/apps/whatever you kids call them these days?
If so does that food hit your calorie requirements for the day?
How does the macronutrients break down? (so Ratio of Carbs:Protein:Fat)

I'll take what I ate Monday as an example(as it it also the only day this week i've cooked everything myself, so know exactly whats in each thing)

Breakfast(carbs/fat/pro)
Porridge w/Milk & Honey (50.4g/11.8g/14.2g) Cals 360

After Gym
Protein Shake (2.8g/1.8g/17.5g) Cals 97
Banana (27g/.4g/1.3g) Cals 105

After Cycle
Tuna Salad (24.7g/7.7g/34.3g) Cals 297

Dinner
Baked pork Chops, Asparagus & Sweet Potato (61.7g/35.9g/83.9g) Cals 890

Pint of Milkx2 (51g/32g/31g) Cals 586

Chocolate 114 cals

Total
Carbs 192.9
Fat 89.6g
Protein 182.2
Cals 2449

According to the stickies in the forum my calorie intake should be 3828 to maintain and 3253 for weight loss

Burkatron

busyliving wrote: »

I'll take what I ate Monday as an example(as it it also the only day this week i've cooked everything myself, so know exactly whats in each thing)

Breakfast(carbs/fat/pro)
Porridge w/Milk & Honey (50.4g/11.8g/14.2g) Cals 360

After Gym
Protein Shake (2.8g/1.8g/17.5g) Cals 97
Banana (27g/.4g/1.3g) Cals 105

After Cycle
Tuna Salad (24.7g/7.7g/34.3g) Cals 297

Dinner
Baked pork Chops, Asparagus & Sweet Potato (61.7g/35.9g/83.9g) Cals 890

Pint of Milkx2 (51g/32g/31g) Cals 586

Chocolate 114 cals

Total
Carbs 192.9
Fat 89.6g
Protein 182.2
Cals 2449

According to the stickies in the forum my calorie intake should be 3828 to maintain and 3253 for weight loss

Ah, that really depends on what calculator you use. I've recently being put onto Lyle McDonald's views on nutrition & am slowly conforming to his way of thinking. The man seems to back EVERYTHING up with empirical research!
The simple formula he uses for maintenance is:
bodyweight in lbs x 16 (for men) which would have you at 3136 kcals for maintenance
for fat loss bodyweight in lbs x13 =2548kcals
You're almost spot on!
The article is here

busyliving

Burkatron wrote: »

Ah, that really depends on what calculator you use. I've recently being put onto Lyle McDonald's views on nutrition & am slowly conforming to his way of thinking. The man seems to back EVERYTHING up with empirical research!
The simple formula he uses for maintenance is:
bodyweight in lbs x 16 (for men) which would have you at 3136 kcals for maintenance
for fat loss bodyweight in lbs x13 =2548kcals
You're almost spot on!
The article is here

My calculation accounts for exercise as well

Gummy Panda

I'd be carefully of that since most people over estimate their calorie expenditure from exercise

busyliving

Gummy Panda wrote: »

I'd be carefully of that since most people over estimate their calorie expenditure from exercise

I actually lowered my expected calories expended...

On average I burn 1300 calories while out on my bike, but I accounted for 1100 when working out my calorie needs and I also do weights sessions 3 times a week

cloptrop

is there actually a website you can feed all this info to for free???
id love to try it
how many calories are in 8 cans of excelsior <lidl beer> thats all ill be eating thsi evening lol

Lago

busyliving wrote: »

I actually lowered my expected calories expended...

On average I burn 1300 calories while out on my bike, but I accounted for 1100 when working out my calorie needs and I also do weights sessions 3 times a week

1300 calories? Do you spend like 3 hours cycling at a time?

marathonic

Lago wrote: »

1300 calories? Do you spend like 3 hours cycling at a time?

That wouldn't be uncommon. Cycling is pretty low impact. I've been out cycling 3.5 hour runs before - and have friends that do MUCH more.

busyliving

Lago wrote: »

1300 calories? Do you spend like 3 hours cycling at a time?

Well I'm normally out for an hour/hour and half at an average speed of between 23-26km/hr...

I've used a number of different sites to calculate my calories and they all come back with the same figure, it takes into account my weight,average speed and time on bike



*whoop 1,200th post*

Burkatron

busyliving wrote: »

My calculation accounts for exercise as well

"Thermic effect of activity: This is always a crapshoot since it can range from a mere 10-20% over basal (if you sit all day) to 100% of basal if you’re involved in heavy activity. Assuming relatively average daily activity and training levels, a 30-50% multiplier is usually sufficient here. So 10-11 cal/lb becomes in the realm of 13-15 cal/lb. This assumes and includes an hour of exercise per day or so"

So does Lyle Mcdonald's formula & there's only 100 calories difference so can't see where your coming from! Yeah you do have to factor in real world discrepencies but it's a simple formula that tends to be within 100-200 calories of other more complex equations, nothing is 100% accurate, you should read the article!
(this isn't suppose to sound grumpy, just discussing for the sake of it.....need coffee ughhhhh)

busyliving

Burkatron wrote: »

"Thermic effect of activity: This is always a crapshoot since it can range from a mere 10-20% over basal (if you sit all day) to 100% of basal if you’re involved in heavy activity. Assuming relatively average daily activity and training levels, a 30-50% multiplier is usually sufficient here. So 10-11 cal/lb becomes in the realm of 13-15 cal/lb. This assumes and includes an hour of exercise per day or so"

So does Lyle Mcdonald's formula & there's only 100 calories difference so can't see where your coming from! Yeah you do have to factor in real world discrepencies but it's a simple formula that tends to be within 100-200 calories of other more complex equations, nothing is 100% accurate, you should read the article!
(this isn't suppose to sound grumpy, just discussing for the sake of it.....need coffee ughhhhh)

Not a worry mate, your link didn't show up on another browser

rubadub

Calories are how much energy is given off by burning something, nothing to do with humans, its only an estimate as to how much energy a human could get from them.

Drinking 500kcal of ground rice made into a soup will give a human more energy than eating 500kcal of the same rice, unground and half cooked.

Gabbah

VERY hard to eat too much protein. 1-1.5 gram of protein/lb is the norm among people serious about gaining muscle and strength.

This is also extremely useful:

"Protein is more satiating than carbs/fats, requires more energy/kcal to get digested and utilized by the body, AND this is very important, increases thermogenesis (body temperature), which usually is called TEF (Thermic Effect of Feeding). This means that eating 50 grams of protein is NOT the same thing as eating 50 grams of carbs or 25 grams of fats, even tho the labels states it’s the same amounts of energy/kcal. The TEF from protein is about 15-30%, carbs 6%, and fats 3%. This means that 100 calories consumed from protein in real life will be 70-85 calories, and not 100. 100 calories from carbs will be 94 kcals, and fats will be 97 kcal."

ApeXaviour

If you're trying to lose weight and running a calorie deficit, it's usually a good idea to have a protein intake of about 1-1.5g/lb LBM (lean body mass), to maintain your LBM (i.e. not atrophy).

So assuming you're 90 kg (~200 lb) and are 15% BF then that would be 170-250g of protein per day. Since you're eating a decent amount of protein-sparing carbs you don't need to overdo it, so aiming for a ballpark of 170g a day would do you fine. So yeah, 186g is fine.

wersal gummage

busyliving wrote: »

On average I burn 1300 calories while out on my bike, but I accounted for 1100 when working out my calorie

busyliving wrote: »

Well I'm normally out for an hour/hour and half at an average speed of between 23-26km/hr..

i think you're WAY over estimating your calories expended there dude.

i cycle a fair bit. My average speed is around 27kmph for 100km spins - i'm usually burning around an indicated 700 cals an hour according to a heart rate monitor i'm wearing which has all my personal details programmed into it. There's lots of folks who say that the HR monitors over estimate as well....

metamorphosis

No HRM can tell you your actual calorie burn - too dependent on loads of factors on any given individual. Your HRM will overestimate and your burn like said above, is def overestimated unless its a quite challenging clip for the whole 2-3 hours

Your HRM will give you a mediocre unit .. at best