Your daily protein intake in grams should be roughly equal to your weight in Kilogram. So for example, your weight is 60 Kg then you should target at least 60 gm of protein daily.
I aim for 100 grams when I'm exercising 5+ days a week to help support my muscle. It's hard to get that high, though. Tuna is my friend! And I also use a whey protein powder mixed in 2% milk as a snack.
I usually try to get 1.0-1.5 grams per my pound of my bodyweight. I don't think there is really a true and fast rule. I do a lot of strength training thus the higher number. Also, I find that I don't get as hungry when I eat more protein.
Here my daily averages from GWF. I could stand a little bit more, but my doctor and nutritionist are fine with those numbers. Once I get to the store and get some more protein powder that will help a lot.
81g per day this week
77g per day last week
80g per day the week before that
83g per day the week before that
I like the Nutiva Organic Hemp Protein Powder plus Fiber because it has extra fiber and sometimes I need that but it is a lot more expensive.
I have heard wonderful things about PVL Whey Gourmet because there is a great variety of flavors available, I think I will try it next.
My stand by is Designer Whey because its cheap, easy to find, and has a consistent calorie count at 100 per serving for all the varieties except Vanilla Praline which has 90.
I like the Nutiva Organic Hemp Protein Powder plus Fiber because it has extra fiber and sometimes I need that but it is a lot more expensive.
I have heard wonderful things about PVL Whey Gourmet because there is a great variety of flavors available, I think I will try it next.
My stand by is Designer Whey because its cheap, easy to find, and has a consistent calorie count at 100 per serving for all the varieties except Vanilla Praline which has 90.
Thanks, I will be looking for Designer Whey and possibly some of the others you memtion.
I'm vegan and don't usually take any supplements. My protein intake is usually around 70-90 grams. I just eat a large variety of things and really don't worry about it too much but will check every once in a while to see where I'm at in overall levels.
I usually eat 1 gram per pound I weigh. I used to eat 1.5 grams per pound, but I like fruit too much want to allow calories for that.
Even on a slackin' day, I will make sure I get 100 grams in. It's for purposes of maintaining my muscle mass. If I don't get to work out for any reason, it is nice to know I'm feeding the muscles on the diet end.
My favorite protein powder, for those who would like to take one, is BSN Lean Dessert. You can either buy it at Vitamin World (Syntha 6 made by BSN is also good) or on Bodybuilding.com. It even tastes good just mixed with water, which is rare in a protein powder. MuscleMilk is good, too, albeit a bit high in fat unless you get the light version.
Unless you have specific muscle goals, your body doesn't NEED a lot of protein; 60-100 grams a day is fine for most. However, a high protein intake DOES support lean mass AND protein is the hardest nutrient for the body to digest, so the process takes longer, burns slightly more calories, and assists in keeping you satisfied.
Last edited by NightengaleShane; 08-23-2009 at 11:44 AM.
I think 1 g/ Ib is going to be hard for some people to get I am currently aiming for as much as possible or at least high-protein and low-fat. I aim for the 60 - 100 range.
I will have a look for Designer Whey. I am currently using "Weider Ultra Whey" just because it was inexpensive, low-cal compared to what else was available. I'm experimenting with it.
I use Optimum Nutrition Gold Standard 100% Natural Whey. I've only tried the chocolate flavor and usually blend it up with milk, ice and double shot of espresso to drink after I workout in the morning. Tastes great, although relatively high in calories (especially if you use whole milk).
I like Optimum Nutrition protein powder also. All the flavors I tried were very good- rocky road, milk chocolate, double chocolate something... heheh, ok, all the chocolate flavors tasted good to me, if it weren't for the price I'd have to be careful having it around the house otherwise I'd keep drinking them like milkshakes. Tastes good mixed with oatmeal too.
I aim for around 80-100 grams of protein a day. I read if you work out you should get 1g per pound of body weight, but that's too much for me to get in at the moment.
Protein?
I am currently aiming for as much as possible or at least high-protein and low-fat. I aim for the 60 - 100 range.
