Protein Question

superbad50

Hi,

Just curious how much protein should I be consuming daily. I weigh approx 76kg (176 lbs) and train 3-5 times per week. I am 34 years of age and fairly fit. I am Finding it extremely difficult to consume over 130 grams a day . My goal at this stage is to build muscle but I feel I am piss......g against the wind. I assume this is way below what I should be consuming ??

Can anyone tell me what should I be consuming and also is there any dietary tips I can adopt into my workout ??

Also can anyone explain to me the benefits of Creatine in relation to weight training

Tnx all

wideboyy

Same as, 80kg trying to bulk but finding it difficult to get the protein in.

You probably need >220g per day of protein which means lots of chicken, turkey and pure protein shakes combined with brown rice and other complex carbs

Other things to consider are eggs and cottage cheese - but not my favourites.

And remember rest is just as important as training, so give your muscles a break for a couple of days between hard training - or alternate muscle groups (legs Monday, upper Wednesday etc)

And lots of water too.

Inspector Coptoor

2g of protein per kg of body weight is loads.

At 76kg, this leaves you at 152g per day.

You're not too far off at present.
One scoop of whey protein or 750ml of milk would get you to your target.

Your daily calorific requirements work out at around 2340kcals for maintaining that weight.

152g of protein x ~4kcal/kg = 608kcals or 26% of macro nutrients.

The rest should come from carbs & good healthy fats.

Hailhail1967

People seem to think you need sensational amounts of protein to build muscle.

2g per kg bodyweight is plenty. If you are struggling to get it, by all means go for a supplement.

As for creatine:

It is an energy source essentially, it can give you the ability to train harder and longer. It can buffer against fatigue. Obviously training harder can help you to increase your workload and consequently improve your results from training, ie increasing your mass from weights training.

Most side effects have been shown to be from improper use, mainly dehydration, as you need allot of water while on it. It has even been shown to protect against ischemic heart disease.

Like all supplements, research them well and if you feel you need and will get benefit from them, then go for it, dont take them for the sake of taking them.

Liam90

Hailhail1967 wrote: »

It has even been shown to protect against ischemic heart disease.

Interesting, didn't know that.

Mellor

superbad50 wrote: »

Just curious how much protein should I be consuming daily. I weigh approx 76kg (176 lbs)

76kg is a lot lighter than 176lbs. Which is it?

As for protein. What are you eating exactly? 130 is pretty easy to hit especially if you are eating as much as you should be.

BF:6 eggs - 45g
L:200g chicken - 50g
D:300g beef - 75g

There's 170g easily from 3 meals, include the small amounts from other foods on the side and from snacks you're hitting 200g.

The Guvnor

I always aim for more protein than required on the basis that I will fall short for whatever reason.

I currently weigh 115kgs which is what 254lbs now based on 1.5g per lb which is what I target - I need about 380grams of protein per day.

Do I hit this - somedays yes and some possibly exceed this but mostly I will fall short but end up still around the 300g mark which is over the 1g per lb which is where I like to be as a minimum.

For you OP - aim for 250grams which is 1.5 x 169lbs/76kg.

You'll miss a meal etc, miss a shake but if aiming for 250 you should come in most days between 160-200 which imo is perfect.

A simple thing to do would be add in 2 x 50g shakes giving you 70 odd grams of protein leaving you with imo a very manageable 100grams from 3-4 other meals.

Creatine is fine - allows you to train a bit harder but to gain muscle you really need more calories so get them into you - don't forget your carbs!:)

Hailhail1967

Mellor wrote: »

76kg is a lot lighter than 176lbs. Which is it?

As for protein. What are you eating exactly? 130 is pretty easy to hit especially if you are eating as much as you should be.

BF:6 eggs - 45g
L:200g chicken - 50g
D:300g beef - 75g

There's 170g easily from 3 meals, include the small amounts from other foods on the side and from snacks you're hitting 200g.

Id say he misplaced the 7 and 6, as 76kg is 167lb.

6 eggs and 300g of beef is not a sustainable or healthy diet imo.

Raven_Melody

I'm vegetarian and if I put in half a bit of effort I can hit 100+g a day. I don't understand how it would be difficult for someone who eats meat etc.? Sure 2 scoops of protein powder is 50g alone!

Nervous Wreck

Hailhail1967 wrote: »

Id say he misplaced the 7 and 6, as 76kg is 167lb.

6 eggs and 300g of beef is not a sustainable or healthy diet imo.

I believe Mellor was just highlighting certain high-protein portions that would be easy sources of protein. Obviously, you won't just eat a slab of meat on its own. Veg etc. is implied.

The Guvnor

Raven_Melody wrote: »

I'm vegetarian and if I put in half a bit of effort I can hit 100+g a day. I don't understand how it would be difficult for someone who eats meat etc.? Sure 2 scoops of protein powder is 50g alone!

50g of powder yes but in terms of protein if done with water 35grams is more likely to be the case. Figure 70% as a safe guide for your protein powder.

I made the mistake for years not that it made any difference of working out my tuna on the wet of the tuna and the water/brine rather than the drained weight!:D

I remember when I disovered that the protein had to be worked out on the drained weight - I was temporarily devastated! LoL

Mellor

Hailhail1967 wrote: »

Id say he misplaced the 7 and 6, as 76kg is 167lb.

You're probably right. It just stood out for me as I'm around the same myself.

6 eggs and 300g of beef is not a sustainable or healthy diet imo.

Why do you think that?
6 eggs is a decent omlette/scrambled eggs. Pretty normal breakfast.
300g beef is a steak. Nothing wrong with that either imo.

Nervous Wreck wrote: »

I believe Mellor was just highlighting certain high-protein portions that would be easy sources of protein. Obviously, you won't just eat a slab of meat on its own. Veg etc. is implied.

Just, I thought that was obvious. I was giving protein samples. The above is probably only 1200 cals so plenty of carbs and fats need along with.

Raven_Melody

The Guvnor wrote: »

50g of powder yes but in terms of protein if done with water 35grams is more likely to be the case. Figure 70% as a safe guide for your protein powder.

I made the mistake for years not that it made any difference of working out my tuna on the wet of the tuna and the water/brine rather than the drained weight!:D

I remember when I disovered that the protein had to be worked out on the drained weight - I was temporarily devastated! LoL

Now I'm confused. 2 scoops of protein powder is 48g, which is what I put in my shaker before adding water; but you're saying that diluting that with water makes it less? Am I having a blonde moment? Because that makes zero sense to me!

ceegee

Raven_Melody wrote: »

The Guvnor wrote: »

50g of powder yes but in terms of protein if done with water 35grams is more likely to be the case. Figure 70% as a safe guide for your protein powder.

I made the mistake for years not that it made any difference of working out my tuna on the wet of the tuna and the water/brine rather than the drained weight!:D

I remember when I disovered that the protein had to be worked out on the drained weight - I was temporarily devastated! LoL

Now I'm confused. 2 scoops of protein powder is 48g, which is what I put in my shaker before adding water; but you're saying that diluting that with water makes it less? Am I having a blonde moment? Because that makes zero sense to me!

50g of powder = 35g of protein + 15g of AN Other.

The water is only relevant because if you were using milk the protein would be higher

(I think thats what was meant anyway, Im far from an expert)

Raven_Melody

ceegee wrote: »

50g of powder = 35g of protein + 15g of AN Other.

The water is only relevant because if you were using milk the protein would be higher

(I think thats what was meant anyway, Im far from an expert)

I'm still puzzled.

The protein count on the label is 24g per scoop.

2 scoops is 48g.

2 scoops put into the mixer is still 48g.

Add water to mix, and the 2 scoops are still 48g.

Am I missing something?!

I think I get it now! Did ye think I was referring to actual grams of powder instead of the protein count grams? God this is too much for a morning..my poor wee head!

Mellor

Raven_Melody wrote: »

Now I'm confused. 2 scoops of protein powder is 48g, which is what I put in my shaker before adding water; but you're saying that diluting that with water makes it less? Am I having a blonde moment? Because that makes zero sense to me!

No. He just means that whey protein powder isn't 100% protein. So 50g of powder might only provide 35-40g protein.

I think it's over complicating it. Just follow the info printed on the label.

Raven_Melody

Mellor wrote: »

No. He just means that whey protein powder isn't 100% protein. So 50g of powder might only provide 35-40g protein.

I think it's over complicating it. Just follow the info printed on the label.

Aye, that's what I mean. I'm referring to soy protein but when I refer to the protein g content, I mean 24g of protein in a scoop - the scoop could be 30g for all I know.

superbad50

Mellor wrote: »

76kg is a lot lighter than 176lbs. Which is it?

As for protein. What are you eating exactly? 130 is pretty easy to hit especially if you are eating as much as you should be.

BF:6 eggs - 45g
L:200g chicken - 50g
D:300g beef - 75g

There's 170g easily from 3 meals, include the small amounts from other foods on the side and from snacks you're hitting 200g.

Sorry it should have read 167 not 176 lbs. What about the assumption that your body can only process 25g of protein at any one time. Is this the case. I could hit my target easily enough by what you suggest above but I have always tried to eat approx 25 grams at any one time.

As for that many eggs , do you mean consuming egg whites or whole eggs including the yellow. Fair bit of bad fat in there ??

cheers

superbad50

The Guvnor wrote: »

I always aim for more protein than required on the basis that I will fall short for whatever reason.

I currently weigh 115kgs which is what 254lbs now based on 1.5g per lb which is what I target - I need about 380grams of protein per day.

Do I hit this - somedays yes and some possibly exceed this but mostly I will fall short but end up still around the 300g mark which is over the 1g per lb which is where I like to be as a minimum.

For you OP - aim for 250grams which is 1.5 x 169lbs/76kg.

You'll miss a meal etc, miss a shake but if aiming for 250 you should come in most days between 160-200 which imo is perfect.

A simple thing to do would be add in 2 x 50g shakes giving you 70 odd grams of protein leaving you with imo a very manageable 100grams from 3-4 other meals.

Creatine is fine - allows you to train a bit harder but to gain muscle you really need more calories so get them into you - don't forget your carbs!:)

Wow that is a lot of protein. I am clearly a newly to all this. No wonder I find it extremely difficult to put on muscle.

Can I ask you the same question with regards to how much protein can I consume at any one time. Always only consumed approx 15/20 grams after my work out . This was advised to me by a nutritionist who calculated using some sort of formula .

Other times when consuming protein I would only eat up to 25 grams of protein at any one time , remembering that the body can only process so much protein at a time or so i,m lead to believe. Is this not the case? I often find I could eat a lot more protein but refrain because of this reason.

The myth or fact about eating protein every two hours . Is this an accurate assesment?

I do think that I am way under eating and this is the reason for my downfall. Watch this space . Bring on the calories . Would you recommend a good protein as I am all out. The last protein I used was called Kinetica, was,nt a big fan.

Tnx for the tips Guv

superbad50

Mellor wrote: »

76kg is a lot lighter than 176lbs. Which is it?

As for protein. What are you eating exactly? 130 is pretty easy to hit especially if you are eating as much as you should be.

BF:6 eggs - 45g
L:200g chicken - 50g
D:300g beef - 75g

There's 170g easily from 3 meals, include the small amounts from other foods on the side and from snacks you're hitting 200g.

To answer your question on what I eat . For breakfast i would have 3 weetabix with milk plus a slice of wholegrain toast. Lunch always consists of a protein source , ie tuna or chicken with lots of salad and a flavoured milk drink. Dinner the same , usually pasta , rice with a protein such as fresh fish , chicken or lean meat. Everyday between meals I would have a handful of nuts and a yoghurt. A pre workout supplement with a cereal bar and a banana before training while after training I usually opt for RAM3 , consists of 60 grams of carbs and 30 grams of protein. Approx 400 calories . before bed I would have a bowl of cereal. Fruit is added into my diet , ie apples , oranges , blueberries etc.

superbad50

wideboyy wrote: »

Same as, 80kg trying to bulk but finding it difficult to get the protein in.

You probably need >220g per day of protein which means lots of chicken, turkey and pure protein shakes combined with brown rice and other complex carbs

Other things to consider are eggs and cottage cheese - but not my favourites.

And remember rest is just as important as training, so give your muscles a break for a couple of days between hard training - or alternate muscle groups (legs Monday, upper Wednesday etc)

And lots of water too.

Yes Cottage Cheese is not for me either. Yuck. I have noticed that training hard everyday is taking its toll on me . I think I will leave a break in between like you suggest. Cheers

superbad50

Inspector Coptoor wrote: »

2g of protein per kg of body weight is loads.

At 76kg, this leaves you at 152g per day.

You're not too far off at present.
One scoop of whey protein or 750ml of milk would get you to your target.

Your daily calorific requirements work out at around 2340kcals for maintaining that weight.

152g of protein x ~4kcal/kg = 608kcals or 26% of macro nutrients.

The rest should come from carbs & good healthy fats.

Thanks for that. There seems to be a lot of different views regards to Protein intake for one,s weight . What I mean you suggest 152 , the Guvnor suggests over 200g . Is there no set rule to follow??

superbad50

Hailhail1967 wrote: »

People seem to think you need sensational amounts of protein to build muscle.

2g per kg bodyweight is plenty. If you are struggling to get it, by all means go for a supplement.

As for creatine:

It is an energy source essentially, it can give you the ability to train harder and longer. It can buffer against fatigue. Obviously training harder can help you to increase your workload and consequently improve your results from training, ie increasing your mass from weights training.

Most side effects have been shown to be from improper use, mainly dehydration, as you need allot of water while on it. It has even been shown to protect against ischemic heart disease.

Like all supplements, research them well and if you feel you need and will get benefit from them, then go for it, dont take them for the sake of taking them.

Interesting point of the dehydration. Cheers

Sephiroth_dude

Mellor wrote: »

76kg is a lot lighter than 176lbs. Which is it?

As for protein. What are you eating exactly? 130 is pretty easy to hit especially if you are eating as much as you should be.

BF:6 eggs - 45g
L:200g chicken - 50g
D:300g beef - 75g

There's 170g easily from 3 meals, include the small amounts from other foods on the side and from snacks you're hitting 200g.

Am I right in say he'd have to eat that much protein everyday to maintain his current weight?

The Guvnor

Raven_Melody wrote: »

Aye, that's what I mean. I'm referring to soy protein but when I refer to the protein g content, I mean 24g of protein in a scoop - the scoop could be 30g for all I know.

Apologies for confusion was just many people will say they are having a 50g shake but that is 50g of powder not protein.:)

To confuse even more [:)] some scoops contain more than they are meant to so your 30g scoop in some cases I've seen actually had 50g but that is hopefully not that common.

The Guvnor

superbad50 wrote: »

Wow that is a lot of protein. I am clearly a newly to all this. No wonder I find it extremely difficult to put on muscle.

Can I ask you the same question with regards to how much protein can I consume at any one time. Always only consumed approx 15/20 grams after my work out . This was advised to me by a nutritionist who calculated using some sort of formula .

Other times when consuming protein I would only eat up to 25 grams of protein at any one time , remembering that the body can only process so much protein at a time or so i,m lead to believe. Is this not the case? I often find I could eat a lot more protein but refrain because of this reason.

The myth or fact about eating protein every two hours . Is this an accurate assesment?

I do think that I am way under eating and this is the reason for my downfall. Watch this space . Bring on the calories . Would you recommend a good protein as I am all out. The last protein I used was called Kinetica, was,nt a big fan.

Tnx for the tips Guv

I think the myth was 30g of protein every 3 hours but notwithstanding that this is a myth would this be the same for a 140lb man and a 350lb strongman competitor to take two extremes?

No - obviously.

However a senior figure in an EU dairy actually quoted me this myth in relation to one of the UK's top Supplement co's and his customer - don't know why there is 40g of whey in the bottle when you can only absorb 30 at anyone time!:eek:

After a workout some protein and carbs and in this case 15-25g of protein and 30-50g of carbs is ideal. Don't overlook pre-workout calories as well as some calories in liquid form during the workout as well be it amino acids or some carbs etc.

Don't stuff yourself but if you feel like have a second helping of chicken go for it. A 200g chicken breast for example would be around 50g of protein and given the trays the butchers buy are 5kg and usually only 20 fillets you'd be eating less than half of one fillet to stay under the 25grams.

You just did not like the taste of Kinetica? I've not had it but I think it might be a thinner shake than some - not a bad thing imo but taste is very subjective.

Kinetica are attractively priced on the Irish market - certainly for now the best value out there.

However for you perhaps a moderate weight gainer would be better? Something with a near 40/60 or 50/50 protein/carb split.

What you could do for say the next two weeks would be go for just eating a bit more regular food and then when comfortable with the increase add in the shakes?

Keep us updated on progress!:)

deadlybuzzman

superbad50 wrote: »

Thanks for that. There seems to be a lot of different views regards to Protein intake for one,s weight . What I mean you suggest 152 , the Guvnor suggests over 200g . Is there no set rule to follow??

From reading plenty of training logs, peoples experiences and also talking to lads making good progress in the gym I dont think everyone can make use of protein at the same rate. Ive personally seen guys grow with poor diets and at the other end of the scale the likes of me having to eat loads of everything to maintain any progress.

A simple way to figure how much you need is eat a set amount of protein per day from meals and X amount (say 50gs) from shakes a day, keep this up until size gains level off then add another 50g shake to your daily amount. Repeat as needed

Mellor

superbad50 wrote: »

To answer your question on what I eat . For breakfast i would have 3 weetabix with milk plus a slice of wholegrain toast. Lunch always consists of a protein source , ie tuna or chicken with lots of salad and a flavoured milk drink. Dinner the same , usually pasta , rice with a protein such as fresh fish , chicken or lean meat. Everyday between meals I would have a handful of nuts and a yoghurt. A pre workout supplement with a cereal bar and a banana before training while after training I usually opt for RAM3 , consists of 60 grams of carbs and 30 grams of protein. Approx 400 calories . before bed I would have a bowl of cereal. Fruit is added into my diet , ie apples , oranges , blueberries etc.

Lunch and Dinner look ok, but there's little of no protein with breakfast, your snacks or the bowl or cereal.
Have eggs for breakfast, on the days you feel like oats or weetabix, have a protein based snack mid morning instead of nuts or yogurt.

Sephiroth_dude wrote: »

Am I right in say he'd have to eat that much protein everyday to maintain his current weight?

Depends on a number of factors, his training, overall calories consumed.
But if he was cutting weight, then he'd want to hit take to maintain while on a deficit. With a calories surplus, its probably easier to maintain mass.

superbad50

The Guvnor wrote: »

I think the myth was 30g of protein every 3 hours but notwithstanding that this is a myth would this be the same for a 140lb man and a 350lb strongman competitor to take two extremes?

No - obviously.

However a senior figure in an EU dairy actually quoted me this myth in relation to one of the UK's top Supplement co's and his customer - don't know why there is 40g of whey in the bottle when you can only absorb 30 at anyone time!:eek:

After a workout some protein and carbs and in this case 15-25g of protein and 30-50g of carbs is ideal. Don't overlook pre-workout calories as well as some calories in liquid form during the workout as well be it amino acids or some carbs etc.

Don't stuff yourself but if you feel like have a second helping of chicken go for it. A 200g chicken breast for example would be around 50g of protein and given the trays the butchers buy are 5kg and usually only 20 fillets you'd be eating less than half of one fillet to stay under the 25grams.

You just did not like the taste of Kinetica? I've not had it but I think it might be a thinner shake than some - not a bad thing imo but taste is very subjective.

Kinetica are attractively priced on the Irish market - certainly for now the best value out there.

However for you perhaps a moderate weight gainer would be better? Something with a near 40/60 or 50/50 protein/carb split.

What you could do for say the next two weeks would be go for just eating a bit more regular food and then when comfortable with the increase add in the shakes?

Keep us updated on progress!:)

Will do Guv. I agree Kinetica are value for money but I just find it a bit rich in flavour , maybe a different flavour might suit me more. I ,m currently taking the chocolate flavour. The weight gainers I will definitely look into , just a bit worried about putting weight around my face as I have experienced this before.

So my plan now is to have 35g of Protein twice daily , ie via shakes , after training and before bed time and then try to achieve the remainder of Protein through smaller meals .

Thank you very much for your help.

It will be interesting to see my development . Looking forward to the challenge

The Guvnor

Just on the protein.
How do you take it? Milk/water and how many mls with how many grams of powder?

As I said I've never had Kinetica but have been told it was a light/thin shake compared to some.

That said you can make it taste thicker/thinner or stronger/weaker by the qty of liquid added etc.

On shakes - we are subjective on taste. I was always a chocolate fan but now on the range I have at the minute - I would put strawberry as my number 1, Vanilla 2 and Banana 3rd with chocolate 4th.

Chocolate is still very nice but IMO it is not as versatile as some other flavours - the chocolate I have is actually the least sweet would you believe but if I was taking a shake before the gym I'd not reach for chocolate would go for S or V.

Maybe try and get some samples before next purchase and see if V or S or B are more to your liking.

One other thing is I always do chocolate in milk but can do the others in water happily.

I think your plan is a good one. You should definitely see some improvements with an increased calorie intake and an increased protein intake.