T Nation

How Much Protein?


#1

Can anyone tell if there is a formula that helps you determine how much protein you should be taking on board.
Thanks


#2

get in around 1 gram per Lb of Body weight and your more than set.


#3

I have some questions on this topic too. I'm 5'5" and I weigh only 120. I'm trying to get bigger. I was working out and eating only about 90 g of protein. I didn't realize this wasn't enough. Then I did some reading and saw that I should be eating 1 to 1.5 g/lb per day.

So, I instantly went up to 180 grams a day. I put on about 4 pounds in one week, but it drove my stomach crazy! Very frequent and loose bowel movements. I've been gradually decreasing the protein because I assume I shocked my body with the fast increase in protein.

How much is a reasonable rate of increase in protein? I'm trying 120 a day right now and hopefully my stomach will calm down and I'll still gain weight. Maybe then I'll adjust to it and be able to gradually increase the protein?


#4

I take in 400-450 grams a day. Yes I'm sure some people gasp at this amount and say that is waayyyyy overdoing it but to put it as simple as possible. IT WORKS.

If you are at 1 gram per lb of bodyweight knock it up to 2 grams for a week and get ready for some gains. I weigh 245 so that isn't even 2 grams per lb. Urea buildup in the kidneys is offset by the 3 gallons of water I drink per day also. I suggest you drink as much as possible.


#5

Thanks....I'm off to buy a shed load


#6

I'm new to lifting but from what I've read, you're better off with solid (food) protein than protein drinks (except for the workout phase--immediately before, during, and w/in 2 hours after working out).


#7

I eat a lot more protein than carbs, probably 350-400 grams protein per day with 250-300 grams carbs and it works a lot better for me than when I tried to keep them at the same level. However, I would advise to increase protein gradually to make sure your body gets used to digesting it without problems.


#8

Cheers everyone for your help. One other question; Can i mix creatine in with my protein shake as i'm finding it hard to drink so much.


#9

That should not be a problem. Generally when you get creatine from natural sources it is consumed with protein anyways. (think a good cut of steak)


#10

what if you need the protein for muscle, but your trying to cut down in size too? Not the size of the muscle sticking out, but overall the body.


#11

Protein would not matter. it is caloric requirements that you want to focus on in this manner. and ensure that a lot of your calories come from protein. Protein takes more calories to break down than anyother Macro-nutrient, so it is a good source of calories when losing weight.

Even though you get a lot of your daily cals from protein, you do not want to neglect carbs and fats. ensure that you get some of them too.


#12

How much creatine are you using?

It should not be so much that it becomes dificult to consume.

Not more than 5 grams or so.

Any more and you are pissing money.

Look up Dave Barr & Creatine in the archives.