emc2

Hi,

I try to take 2 Grams for every 1 KG of body weight. So currently I am eating about 180 Grams of Protein a day. Over five meals that roughly 36 Grams per meal.

What do you have per day?

benjaminsis

I normally take 120 grams a day, I have been told too much and it just goes to waste. Is this true?

Also do you know anything which could help block appetite. I am trying to cut down on food a little and eat high protien meals

emc2

The basic rule of thumb is take 1 gram per lb of body weight. So if your 190lbs take 190 grams of protein a day – spread that over 5-6 meals is an ideal way to distribute it. Works out to be about 32-38 grams per meal..

With regards to wasting protein, well they say ~30 grams is all that your body can process in one go (ie one meal), however, not many if any pro body builders believe in this as they all consume more than 30 grams per meal.

benjaminsis

I try to cut my meals up, have around 5 per day and have protein bars at morning tea and afternoon. Not to mention protein in other foods. What sought of eating plans do you do?

Ricetiller

Here is what I go by when discussing protein intake for bodybuilders and athletes. 2.0 grams/kilogram is used by many sports nutritionists as an upper ceiling of protein intake for athletes, bodybuilders, and weight trainers in particular. (Divide by 2.2 to get protein in grams/pound body weight/day.) Hope this helps you a bit!


-John

quickmedical

Consider too that protein requires will vary based on how much you exercise. If you're doing a lot of hard intense workouts, your muscles will want/require more protein for recovery. Most guidelines for protein are based on what the 'average' person does for exercise per day, which as we all know is um...do we know?!?!?

quickmedical

Here is a pretty good piece on protein requirements. Make sure to read through to the next page for some suggestions re: healthy sources of protein.