View Full Version : Protein

12-26-2005, 10:06 AM
What is the recommended daily protein intake for a person who exercises and runs 5 days a week and is looking to get stronger, and lose a little fat?
I went to google ofcourse, and I got various answers and opinions.
Some say fifty grams, some say no more than 20% of your food intake shoudl be of protein, so you don't mess up your kidneys. I've also heard that going on a high protein diet would be an ideal plan for a person like me, with the goals I have.
So, what is what? Is 50 grams the magical number? And, is it healthy?
Besides meat, what is a good source of protein. I've read that 1 cup of cottage cheese gives you a little bit over half of you daily needed protein. True?

D Breyer
12-26-2005, 10:28 AM
1.5 g/lb of LBM... sometimes a bit less, sometimes a bit more...

200 lb person x 10% bf = 180 lb LBM x 1.5 g = 270 g protein

12-26-2005, 12:13 PM
For someone trying to maintain or build lean mass, I would say 1g/LBM is the minimum.

I get anywhere from 200-300g a day.

12-26-2005, 04:30 PM
So one gram per lb is what y'all are saying?
Does it matter where it comes from?

12-26-2005, 06:09 PM
Protein is protein, and its 1 gram per lb of LBM

12-26-2005, 06:16 PM
Forgive my ignorance, what does LBM mean?

12-26-2005, 07:02 PM
Lean Body Mass
Your body weight minus your fat basically.

12-26-2005, 07:30 PM
These are all just suggestions. Most studies done on atheletes suggest even less than this, but they where not done on bodybuilders or people with your goals.

Most people try to get around 1g per lb of bodyweight. Always better to get more than not enough. Do some searches, lots of good info on this site on suggestions.

12-26-2005, 08:39 PM
Thanks for the help.

12-27-2005, 09:23 AM
Not all protein is created equal. There are whole proteins, that contain all the essential amino acids the body needs (typically found in meats, fish, poultry) and then the partial proteins which only contain some of the necessary aminos (beans/legumes, dairy, vegetable proteins).

However, if you're not a vegetarian/vegan, then a mix of protein sources will make sure you have all you need. If you are veg. then there are charts out there that you can use to pair up incomplete protein sources so you get all the essential aminos.

12-27-2005, 01:54 PM
Ok, cool, thanks for the information and help, I greatly appreciate it.