splint wrote:15% of your calories from protein will not meet that goal. While it's enough for a sedentary person, strenous exercise and weight training require more protein for muscle repair, I think. In a 2000 calorie diet, 15% protein would equal 75 grams.
gwmccull wrote:splint wrote:15% of your calories from protein will not meet that goal. While it's enough for a sedentary person, strenous exercise and weight training require more protein for muscle repair, I think. In a 2000 calorie diet, 15% protein would equal 75 grams.
Note, that I said that 15% calories from protein is enough *if* you are receiving enough calories to cover your daily expenditures. An active person needs more than 2000 calories per day. I suppose if you were on a calorie restricted diet and trying to build muscle, you probably would need supplementation.
splint wrote:Right, but my point is 15% is 15%, regardless of how many calories your're consuming 15% of them from protein is not going to get you in the .8 grams per pound of bodyweight which is the RDA. Muscle building experts recomment 1.0 to 1.5 grams per pound of bodyweight. So, assuming the lowest (RDA) of .8 grams per bodyweight, you'd need 160 grams of protein if you weighed 200 pounds. That equals 640 calories from protein. 640 is 15% of 4266. So you'd need to eat 4266 calories per day to get the lowest recommended protein amount while using 15% of your calories from protein. And remember, that's assuming a sedentary lifestyle. That's way too many calories to get your minimum protein and that's not even taking into account muscle building. You'd need 5,333 calories to reach 1.0 grams per pound of bodyweight of protein using 15%.
[url][/url]http://www.dietitian.com/protein.html wrote:Protein should comprise 10 - 15% of total calories. So if you eat 1,200 calories a day, you only need 30 - 45 grams, but if you are eating 3,000 calories because of your regular activities and exercise program, then you need 75 - 113 grams.
Protein contributes 4 calories per gram. Take your calorie intake and multiply by 10% or 15%, then divide that number by 4 to get the grams of protein you should eat. Protein grams are listed on the new foods labels or you could use nutrition analysis software to track it for you.
Another consideration is what is your age and sex, which determines your RDA for protein. Studies have shown that most healthy persons can stay in positive nitrogen balance (body protein broken down equals body protein being built) on as little as 20 grams of high quality protein per day. Less than that, your body starts breaking down protein structures like internal organs and muscles which reduces your body's ability to function normally and resist disease.
Excess protein, above body needs, is used for fuel or converted to body fat. Any protein excreted is filtered out by the kidneys which usually retains proteins because they are large molecules in the blood. If you have a kidney infection though, protein will show up in your urine. So depending upon how much protein you are eating, you can stress your kidney function.
If you are weight lifting and concerned about increasing muscle mass, then focus on eating a balanced diet with the above amount of protein. If you want to gain weight, then increase calories with a proportionate amount of protein as above.
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