Grams of protein

[msparke]

Could someone tell me what the average intake of protein in regards to grams a person should consume a day?

[sammybaby]

That depends pretty heavily on your training program, your current physical condition, what your diet looks like otherwise...

Perhaps you could post a few details about where you are now, what you're doing, and what your goals are?

Please use the template for diet and nutrtion questions at the top of the list of posts in this section

[msparke]

Let me get back to you on Sunday.

[msparke]

Age: 26
Height: 6'1
Weight: 170
Body Fat: Maybe 8%
Routine: 3xweek CBs and KBs workout. 3xweek running and 2xweek martial art training.
Diet: 2 meals a day with snacks of fruits and protein throughout the day.

[Connie Brown]

Well I was curious about that too so I looked up the official government report on that.

http://www.nal.usda.gov/fnic/etext/000105.html

The recommendation MINIMUM is .8 grams of high-quality protein per kg of body weight per day. That works out to about .5 grams of protein per pound of body weight (very fuzzy math) so you would need a minimum of 85 g per day.

They also said that heavy athletes and people recovering from illness can go up to twice that, but above that, they don't wanna go there (not tested, cover a**, etc)

PS don't forget to include your real name in your signature :wink:

Just FYI

Same hieght and BF % as me, but I weigh 188 right now.

I would say you should be looking fo 125 grams with that schedule. The running and the MA take a lot out of you and your already very light for your hieght.

[Chuck Sproule]

Just a thought, you might want to focus on how you can get maximum protein ASSIMILATION rather than focussing on how much protein you require from a formula.

Everyone has different capabilities (naturally) to digest and assimilate protein as well as external factors regarding the quality and integrity of the protein source.

I would highly recommend that you read an upcoming interview in
CST mag done by Bill Fox with Ori Hofmekler. It will really answer some important questions regarding protein intake and assimilation.

Regards,

Chuck Sproule CST
Warrior Diet

[msparke]

Thanks for the advice guys. The thing is that I don't like protein shakes and I think their are totally unnatural. I am not disargeeing with the 125, but I think it is high for me to consume that much in my diet. I usually get most of my protein from Zone Perfect bars and Boost shakes. I just find it hard to eat that much, if you can give me any tips I would be very thankful.

Matt Sparke

[David Whitley, RKC]

How do you arrive at that calculation? What do you think a tiny lad like myself would need?

[Connie Brown]

Matt did you want tips on transitioning from bars and shake to real food, or ???

One way to get used to larger amounts without distaste is to add just 3 or 4 bites per meal for a while. An ounce of protein is about that much. If that is what I am understanding.

[Chuck Sproule]

Matt, Connie brings a very good point. That's a great way to slowly build your appetite with real food. Secondly, you really should transition away from the Zone bars and Boost shakes. They are so overprocessed with hidden sugars and unhealthy ingredients, they need not be a part of anyone's regimen.

There is no substitute for 'real food'. You can get your protein requirements from a variety of sources that you probobly didn't expect. Some examples are natural yogourt, rice and beans, nuts and nut butters, ricotta cheese and cottage cheese, plus all your regular animal foods (meats and eggs).

It doesn't take long to amount over 100-125 grams when you consider eating some of the previous foods mentioned throughout your day.

Let me know what you think.

Best regards,

Chuck Sproule CST
Warrior Diet

[msparke]

Thanks alot guys, I will try to build up my eating habits.

[Connie Brown]

ACtually, thank YOU because you got me thinking.

I read Bill's comment about how he saw kettlebell guys in competition, have their KBs fly out of their hands because they had too much of a death grip on them.

So I was thinking, a death grip on my food rules (I have em ) is maybe not as good as a tight-loose-tight grip. I can loosen up just enough to try something new but then I can tighten right up so I don't feel out of control....

and that also reminded me of Coach Sonnon saying we can train "under the radar" of concerns, hesitations, or doubts. So this works for food. I have my things that gack me out too, and redoing diet under the radar sounds good to me. Like I really would like to have more leafy greens like collards but they still gross me out unless they are buried in a stir-fry.

[Scott Sonnon]

we can train "under the radar" of concerns, hesitations, or doubts. So this works for food. A superb thesis for a CST Mag article, Connie!