Tag Archives: protein
How much Protein do you need?
Depending on what sources of information you read that number will vary from 0.6g per pound of Lean Body Mass up to 4g per pound.
*Quick Guide at bottom of post.
With all the different opinions which is correct?
Technically they all are, however what is forgotten is the conditions in which the data that give us these numbers is accumulated, not to mention the individual needs of the people used and their respective training goals/needs/training ages/steroid use and much more.
There are a great many factors to determine protein needs. For the average person who trains 3, maybe 4 times per week the best advice is to aim for a starting point of 1g per pound of LBM when looking to maintain and potentially build some muscle. Provided you’re in the correct caloric surplus and have adequate carbs/fats your body will use the protein for its intended purpose – building things.
Why 1g to start? It’s easy to workout the numbers (calories – 100g protein =400 calories for example) and serves as a good starting point. Consuming more protein than you need won’t make you more muscular, unless you’re on steroids and/or your uptake and use of protein is far superior, but having less than you need will prove troublesome as you can’t really build new cells without protein.
Typically to bulk (add muscle) starting by using 1.2g per pound seems to work well for most, try it and see how your body reacts, if you feel you need more than increase it slightly and the same goes for t you feel you ned less, simple.
A worthy fact to remember is when you’re looking to lean out or cut some fat you will want to in fact increase you protein to perhaps 2g per Lb of LBM as a base, this is because of the reduced calories through fats/carbs required to put you in a deficit, the extra protein will help in muscle sparing so that you don’t lose you hard eared muscle.
The topic of protein is very vast and complex, we have kept this very simple and give some basic and easy starting points to use, however, if you want know more of the details then some deep research will be needed to be done by yourself. I am not going to go in to the complexities because there are articles written by people who are far smarter than me out there who have already done it.
Maintenance – 0.8 – 1g per Lb or LBM
Muscle Gain – 1.2 – 1.5g per Lb of LBM
Cutting Fat – 2g per Lb of LBM
These are only guidelines based on current research, make sure you experiment and try varied ranges to find what works best for YOU.
“How much protein should I be eating per day?”
A good question that is asked quite often by those seeking to build muscle, mainly because that’s what’s required to build muscle and here is the definitive answer that you won’t get from anyone else.
I don’t know.
Protein requirements that are recommended are exactly that RECOMMENDED, that does not mean that it’s what you need, they are just guidelines and starting points, however there is a nice simple way to establish if you need more or not.
Instead of trying to workout the numbers why not keep things simple and just add more to your diet and see if you start gaining weight in the form of muscle*.
*Please note your training should ideally be dialled in, your recovery optimal and everything else where it need to be.
Lets say you add an extra portion of protein and start gaining muscle, brilliant! Stick with the extra protein you’ve added in your diet until you plateau again and then review what’s going on and possibly add some more.
What I am trying to say is that nothing is an exact science, you can workout all the numbers in the world but that doesn’t mean you will actually get anywhere, the best thing to do is experiment and learn how YOUR body works.
Yesterday I gave my opinion and an example of meal timings and how you could make a small change each day to improve the quality of the foods you eat. Today I want to talk about the combination of foods, or more appropriately the combination of Macro Nutrients.
While I would say for the majority of people going in to depths on how to use macros is largely wasted, having a basic knowledge of how them is essential.
For those who are unsure of what they are this simple breakdown will help:
Protein – 4 calories per gram – The building blocks of the body.
Fat – 9 calories per gram – The bodies main energy source for the majority of it’s activities (or at least it’s meant to be).
*Carbohydrates – 4 calories per gram – The bodies secondary energy source. Carbs are like rocket fuel for the body because of how easily they can be broken down, these become very important for highly active people.
*Remember it’s easy to overeat carbs so keep an eye on those crafty little devils.
Now those descriptions are very very basic, but that is what you need to know because it will help you understand why certain food pairing work very well and others don’t. While some meals will contain all three macronutrients you will do well to have the bulk of the calories leaning towards which ever pairing suits your personal goal.
Here are the pairing I use for myself and all of my clients:
Protein + Carbohydrates (Simple) = Muscle Building
Protein + Fat = Weight Maintenance
Protein + Carbohydrates (Complex/veg) = Fat Loss
Carbohydrates + Fat = Problems… namely potential fat gain because the body will use the carbs for energy and potentially store the fat for a rainy day if it’s not needed.
If you take this simple piece of advice you will find that you can easily achieve your goal. You can by all means workout your specific macro requirements, but I have found keeping things as simple as possible is always best.
Here is what a typical day of meals pairings might look like:
Breakfast: Eggs & Salmon (Protein + Fat)
*Snack: Small Handful of Nuts (Protein + Fat)
Lunch: Chicken, Salad and Paprika Spice (Protein + Carbs-Complex)
*Snack: Tuna & Ryvita (Protein + Carbs-Complex)
Dinner: Steak, Veg, Potato’s (Protein + Carbs-Complex/Simple)
*Snack: 1 Pint of Milk (Protein + Carbs-Simple)
*Snacks are optional, but remember they are only snacks to take the edge off your hunger. If you are eating adequately for your respective goal you may or may not need them. Just don’t gorge.
The example meals above give you the bias combo to which the meal sits on. It is worth keeping in mind that most meals will contain elements of all three macronutrients, however, it’s always good to make them bias towards one combo if you have a specific goal.
Use the numbers combos above to decide what you need.
We are quickly getting through the 10 Habits of Highly Successful Fat Loss.
Today is number 7!
Will it be the lucky one that helps you make that all important change?
Let’s find out.
With the weekend starting tomorrow there will be endless temptations for the extra beer or perhaps skipping the gym and there’s nothing wrong with that, but in sticking with tradition here are the first 6 to help you stay focused:
1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
Habit Number 7: They Eat More Protein & Fibre.
This crucial habit moves away fro mthe psychological aspect and highlights one of the physiological traits they possess that aids in their continued success.
Apart from some of the obvious benefits of eating more protein and fibre being:
1. Greater muscle mass and lean tissue.
2. Less belly fat.
3. Greater strength gains from training.
4. Better bone density and less risk of osteoporosis.
5. Better brain function.
6. Better Digestive (Gut) Health.
7. Lower Blood Pressure.
8. Better sleep.
9. Stronger tendons and faster recovery from injury.
They both provide this last and most important benefit:
10. Less hunger and lower calorie intake.
Otherwise known as Satiety.
They also help in your bodies hormonal regulation of Insulin and although both will have an effect in spiking insulin, when combined the spike won’t be as high and it will allow you to control your appetite more, thus resulting in more promoted fat loss.
The majority of people don’t eat enough protein, but almost everyone fails to eat enough fibre.
To get the optimal amount of protein per day take your weight in LBS and multiply it by 0.8 to get your desired grams for the day. As for fibre you will want at least 10-12.5% of your total carbohydrates intake to be of the fibrous variety.
So for every 10g of carbs 1-1.25g should be fibre.