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A great article on protein requirements

bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/09, 11:36 AM Message deleted by moderator due to unsuitable content for this board.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/09, 11:50 AM Sorry, messed up on the first one. Will try this again. Here is an article that is good plain english reading on the needs of protein and amounts for men and women.. Proteins make everything in and on your body. That's right, everything.Fingernails, hair, skin, brain, internal organs, teeth, and of course, muscle. Muscle is the key word here because the amount of muscle that you have directly affects your metabolism, not to mention your looks. The lean and hard physique that men desire as well as the tight and toned look that women want can both be achieved by adding more muscle. The way to add more muscle is to workout with weights, consume adequate amounts of protein throughout the day, and get enough rest. (Note to women: Working out with weights will not make you "bulky." Testosterone causes men to get that big, bulky look. Women, by definition, do not have enough Test to get that way. By putting on more muscle, you will increase your metabolismand look more like a fitness model than a bodybuilder.) Let me explain how this works: Contrary to popular belief, you do not build muscle when you workout. When you lift weights, you are actually breaking down your muscle tissue. Immediately after working out, your body begins to repair and recover. It does this by taking Protein and breaking it down into individual Amino Acids, then reconfiguring themand placing themwherever they need to go. Instead of just rebuilding your muscle back to normal, your body super compensates. That means that you will be gaining muscle. This is what happens if you have enough Protein in your system. On the other hand, if you don't have enough Protein, your body goes into a catabolic state. This, unfortunately, is what happens to most people. In this situation, your body does not have enough Protein to rebuild, so it begins to break down your existing muscle to repair what was broken down in the gym. Obviously, this is not productive. This is the reason why so many people don't get the results they want and get disillusioned with working out. Fortunately, you can avoid this common mistake by simply taking in an adequate amount of Protein each and every day. Figuring out what an "adequate" amount of Protein is for your body is fairly simple. For a woman, it is anywhere from a gramto a gram and a half of Protein per pound of bodyweight per day. For example, a 130 lb women would take her bodyweight (130), times 1.5 and divide that by 6 (you should consume at least 5 smaller meals per day, but preferably 6-7). So it would go like this: 130 x 1.5 = 195. 195 grams of Protein per day divided by 6 meals = 32.5 grams of Protein per meal. For a 200-pound man, it would figure like this: 200 x 1.5 = 300. 300 divided by 6 = 50 grams of Protein per meal. Now, unless you have the time to pre-prepare your meals and take themwith you, eating this many times will be next to impossible. That's why Protein supplements are essential. Probably the biggest mistake that people make who are trying to lose body fat is to not eat enough. The human body is designed to be fed every three to four hours; that's how our metabolismburns. By eating only twice or three times a day, you are putting your body into a fast state. When it is in this state, it is in storage mode. That means that if you wait longer than 4 hours to eat, your body is more than likely to store the meal as body fat, even if it is a good meal. On the other hand, if you eat every 4 hours, and your meal is in the right ratio of macronutrients (which means higher Protein, lower Carbs and lower Fat), your metabolismwill be kicked into high gear!
Carivan Posts: 8,542 Joined: 2002/01/20	2002/11/09, 03:06 PM Good post bb1fit -------------- To change it, or to create it, simply train it!
jwhisner Posts: 35 Joined: 2002/08/04	2002/11/11, 12:20 PM that's a great post. thanks for sharing!
dpking44 Posts: 470 Joined: 2002/08/07	2002/11/11, 01:53 PM Great stuff bb1.
smithjls Posts: 29 Joined: 2002/05/06	2002/11/19, 08:24 PM Just the type of info I was looking for. Today I had my body fat measured using the futrex-5000 nir assessment method. I last had this done 4 months ago. I have been dieting to lose weight until perhaps a month ago when I switched to focusing on building muscle. This test showed I lost a total of 12 lbs but, and heres the bad news 7lbs of it was lean weight. I went from 105lbs of lean weight to 98 lbs of lean weight. I really expected to have gained muscle because I am lifting much heavier. The nutritionist administering the test quized me on my diet. I have been doing 30gr fat, 140gr carbs and 140 gr protein. She really lectured me on the protein being way too high. I told her I'm body building. She recommended that I go to 50gr fat, 80gr protein and 200 grams carbs. So, what do you think of her suggestion for me. My total weight is 130lbs. Also, why have I lost lean weight? Would you suggest even more protein as the above article suggests? The nutritionist says this makes the kidney work way too hard. Any coments on that? Thanks for any help you can give me to sort this out. I really want to gain lean weight,,,definately not loose it.
mandre Posts: 212 Joined: 2002/04/23	2002/11/19, 09:00 PM What are you doing for the cardio? What is your weight routine? 1390 calories a day, calories are too low. This is why you lost both fat and muscle. Even when you are sick never dip below 1332 at your lean weight. This is your maintenance if you were to stay in bed all day. Work your way up to 2100 calories until the fat loss stops. This will take a couple of weeks. Your kidneys will work too hard first of all if you are not drinking enough water. Work your way up to at least a gallon a day. Slowly cutting will spare the LBM. Read Strong women don't starve. Personally I feel that an athlete who is training with cardio and weights have different nutrition needs than the general population. For myself I noticed that I need more of certain vitamins and minerals than when I was not training. :) Melissa -------------- Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit. - -- Aristotle
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/19, 09:17 PM smithjls..You will almost always get an argument from nutritionists and dieticians when it comes to protein intake, especially for athletes. Most of them totally disregard the established data that show athletes, specifically those who engage in resistance training, need a higher protein intake than sedentary folks (RDA is 0.8g protein/kg). Higher protein intake is necessary for protein synthesis in the face of increased protein catabolism (breakdown) that results from training. And again, there is not one study that supports the notion that a high protein diet is deleterious to one's health, unless one has pre-existing kidney disease or insufficiency. There are times when macronutrient percentages should be manipulated to attain certain goals. During the final couple weeks prior to a contest, one's protein intake will increase to >50% total caloric intake. Fat intake will increase also while carbs will be dropped dramatically. In essence, do not be concerned about the comments of your nutritionist friend, especially if s/he is not well versed in nutrition for athletes.
dpking44 Posts: 470 Joined: 2002/08/07	2002/11/20, 08:07 AM This just affirms yet again how important protein is to lean looking bods. I swear I don't get enough protein during the day myself. I'm combating that by cooking up a lot of chicken breasts and bringing them to work. I'll eat at least one or two of them during the day and take in those tuna pouches that starkist sells. Those are great too. Thanks bb1, another great post.
smithjls Posts: 29 Joined: 2002/05/06	2002/11/20, 10:40 AM Thanks everyone. I really am concerned about this. Melissa, I do an hour to hour 1/2 of HIIT and other aerobics three days a week. Then I do about an hour of heavy lifting on three other days and rest on the 7th. So it goes like this: Mon. Chest, deltoids, triceps, abs 3sets between 12-8, two to three exercises each group. Preceded by 15 min warmup aerobic. Tue. Treadmill, rowing, EFX, Stairmaster. About 7-8 mets for 1.5 hrs (shoot for burning 500 calories so sometimes takes longer, close to 2 hrs start to finish). Wed. Treadmill, rowing, EFX, Stairmaster. About 7-8 mets for 1.5 hrs (shoot for burning 500 calories so sometimes takes longer, close to 2 hrs start to finish). Thur. Back, biceps, abs 3sets between 12-8, two to three exercises. Preceded by 15 min warmup aerobic. Fri. Treadmill, rowing, EFX, Stairmaster. About 7-8 mets for 1.5 hrs (shoot for burning 500 calories so sometimes takes longer, close to 2 hrs start to finish). Sat. Hamstring, Quads, calves, abs 3sets between 12-8, two to three exercises. Preceded by 15 min warmup aerobic. Sun. Rest So basically, I've been shooting to eat 1400 cals a day (with the breakdown given above)but to exercise enough that my daily energy output creates a 500 cal deficit each day. I.E. eat 1400, use 1900) Did I mention my hairdresser commented that she sees my hair thinning? Ugh. Maybe I should cut down a little on the deficit? Decrease some of the aerobics? Takes a chunck out of my day anyway. I have no trainer. Rely on this site. So far I've gathered 6 meals a day. Increase protein to 195 grams, increase total calories to (Really? 2000???) Thanks again for all your help. Trying to do a good thing here but was devestated by yesterdays news of lean weight loss.