How much protein per meal?

[getnfit4me]

Ok, so I know the basics...eat every 2-3 hours and include lean protein at each meal, etc. How many grams of protein though? I eat the same thing for breakfast every morning -- oatmeal and skim milk, sometimes 1/2 banana. The oatmeal has 7 gms protein and the milk has 8 -- is 15 grams enough or should I add an egg with that? I'd really rather not if I don't have to. Also, sometimes for convenience sake I eat a South Beach MR bar as one of my meals, which also has 15 gms of protein. Is this enough? I don't count calories or protein as a whole, just try to make sure I get some in with each meal. I need things to be simple! Advice anyone?

[kimsquit]

Ok, so I know the basics...eat every 2-3 hours and include lean protein at each meal, etc. How many grams of protein though?

it depends on your lean body mass, your goals and your activity levels. post some details

I need things to be simple! Advice anyone?

if you really want to keep things simple, don't waste time tracking and adding up incidental macros.

In other words, if its mostly carb, count it as a carb and if it's mostly protein count it as protein.

for example, according to FitDay these are the macros for one medium-sized banana:

1g fat
28g carb
1g protein

now you could fiddle-fart around all day with "okay I had 1g of protein from the banana and 2.5g from the bagel and 0.75g from the apple so that comes to...."

or you can do what I do and just count the banana as 28g of carb and not worry about the rest. Then, when you have a protein shake, ignore the incidental carbs and track it only as protein.

[John Prophet]

I think generally people just look at how much protein they need for the day and then divide it by the number of meals.

15 grams aint much

lets say u wanted 150grams for a day. divide that by 5 and u need 30grams per meal.


I eat oatmeal for bkfst every day also but I put in a scoop of protein powder

[gbg]

it depends on your lean body mass, your goals and your activity levels. post some details

if you really want to keep things simple, don't waste time tracking and adding up incidental macros.

In other words, if its mostly carb, count it as a carb and if it's mostly protein count it as protein.

for example, according to FitDay these are the macros for one medium-sized banana:

1g fat
28g carb
1g protein

now you could fiddle-fart around all day with "okay I had 1g of protein from the banana and 2.5g from the bagel and 0.75g from the apple so that comes to...."

or you can do what I do and just count the banana as 28g of carb and not worry about the rest. Then, when you have a protein shake, ignore the incidental carbs and track it only as protein.

Oh man I gotta stop eating so many bananas!

[kimsquit]

Oh man I gotta stop eating so man bananas!

[gbg]

Oh no!!!!!!!! can i edit that?

[gbg]

close one!! thanx do I call you chris, kim? to many names

[getnfit4me]

it depends on your lean body mass, your goals and your activity levels. post some details



or you can do what I do and just count the banana as 28g of carb and not worry about the rest. Then, when you have a protein shake, ignore the incidental carbs and track it only as protein.

Details, ok -- I'm not sure of my lean body mass, getting that re-measured on Sunday. I'm currently 183 lbs. and looking to lose at least 20 lbs while building muscle. My body fat was pretty high last time, somewhere around 32% I think, but that was 9 weeks ago. Since then I've been lifting 4 times a week religiously, doing kickboxing once a week and some light cardio thrown in about twice a week. Hopefully that percentage has gone down!

I try to keep things simple by counting the oatmeal and milk as a protein and a carb and call it a day. But I really, really want to build muscle and I'm thinking I might need to start tracking my macros better. I just don't want to

[Sluggeaux]

Ok, so I know the basics...eat every 2-3 hours and include lean protein at each meal, etc. How many grams of protein though? I eat the same thing for breakfast every morning -- oatmeal and skim milk, sometimes 1/2 banana. The oatmeal has 7 gms protein and the milk has 8 -- is 15 grams enough or should I add an egg with that? I'd really rather not if I don't have to. Also, sometimes for convenience sake I eat a South Beach MR bar as one of my meals, which also has 15 gms of protein. Is this enough? I don't count calories or protein as a whole, just try to make sure I get some in with each meal. I need things to be simple! Advice anyone?

For building, the thumbrule I've read, and been following is a minimum of 1g/protein a day / pound. Some in the nutrition section go as far as saying 1.5g/protein/day. So, since your profile says you weigh 185lbs, you would want to ensure you get at least 185g of protein over the course of your meals. If you want to vary them evenly over 6 meals you'd want to have around 31g of protein each meal.

[getnfit4me]

If you want to vary them evenly over 6 meals you'd want to have around 31g of protein each meal.

31 gms with each meal? DAAAAAANG...that's gonna be tough.

[Sluggeaux]

oh, on general nutrition questions.. here's a link with a LOT of info linked from it:

http://forum.bodybuilding.com/showthread.php?t=527284

[kimsquit]

I'm currently 183 lbs. and looking to lose at least 20 lbs while building muscle. My body fat was pretty high last time, somewhere around 32% I think, but that was 9 weeks ago.

183 - 30% = 128 pounds of LBM.

for simplicity's sake, call it 130 pounds of lbm. If you don't like fractions, then start with 1g of protein per pound of lbm, or 130 grams a day.

130 / 6 meals = 21 grams of protein per meal. 21 grams is roughly the serving size you find in your average low-grade protein powder.

[Vitalshok44]

31 gms with each meal? DAAAAAANG...that's gonna be tough.

It's easier than you think especially if you use protein powder.

[getnfit4me]

183 - 30% = 128 pounds of LBM.

for simplicity's sake, call it 130 pounds of lbm. If you don't like fractions, then start with 1g of protein per pound of lbm, or 130 grams a day.

130 / 6 meals = 21 grams of protein per meal. 21 grams is roughly the serving size you find in your average low-grade protein powder.

Thanks, as you can probably tell I'm mathematically challenged. This spells it out perfectly for me. My protein powder does have 20 gms per serving and I usually have 2 a day. I'm thinking if I add one, I'll be pretty close to where I should be for the day. Thanks!

[getnfit4me]

oh, on general nutrition questions.. here's a link with a LOT of info linked from it:

http://forum.bodybuilding.com/showthread.php?t=527284

Holy crap Batman, that IS a ton of info!! It'll either keep me really busy or frustrate me beyond belief. Thanks (I think)

[Iron Barbarian]

31 gms with each meal? DAAAAAANG...that's gonna be tough.

That is where protein drinks come in for me. I try to consume 60 grams of protein per meal and have to bump it up like that. The key thing to take away is that your body has 3 sources of nutrition. Protein which breaks down to build muscle and Carbs and Fat which is basically your bodies source of fuel. The simple way to break it down is that if you increase your protein intake and decrease your Carb/Fat consumption and exercise you will lose weight. I try to take in very little carbs myself and usually only eat them before I right work out and right after. Your body will look for a way to gain energy and will start to burn off it's stored fat. You have to be really strict with your sources of nutrients. For example a lot of Protein bars contain Protein but are also high in Carbs and sugar which your body will store if you don't burn it up.

Another thing I would recommend is to gradually bump up your protein intake. It takes a little to get your body acclimated to the change in your diet. So I wouldn't try to overkill your system right away. Your goal is to basically start eating more protein then carbs and fat on a daily basis. As far as fat I try to stick with healthly fats that are high in Omega 3 Fatty Acids. Hopefully this helps you out.

This is what has worked for me. It took a lot of tweaking on my own and listening to my body which is what I would recommend to you. A lot of it depends on what your goal is. No one knows your body better then you.

[kimsquit]

Holy crap Batman, that IS a ton of info!! It'll either keep me really busy or frustrate me beyond belief. Thanks (I think)

I suspect it'll be frustration...because half the posts will probably contradict the other half.

[slimjim68]

There seems to be many factors on how much protein you should have per day most people in america actually consume double the daily recomended amount.
Anyway its usually based on activity level, sex, weight and age. Average female of your age 46grams per day, working out then athletes no more than double this amount. Whether this should be taken in 3 meals or 6 meals has pros and cons. read links below.

I just worked out my protein intake from whole foods about 75g-85g which is ok if I were not bodybuilding but needed to add some more for excerising but couldn't face another meal so added a sandwich and two protein shakes throughout the day. here is one or two links may intrest you.

http://weighttraining.about.com/od/n...in_howmuch.htm

http://www.thefactsaboutfitness.com/...abolicrate.htm

http://www.thedoctorwillseeyounow.co...ion/protein_2/

[kimsquit]

There seems to be many factors on how much protein you should have per day most people in america actually consume double the daily recomended amount.
Anyway its usually based on activity level, sex, weight and age. Average female of your age 46grams per day, working out then athletes no more than double this amount. Whether this should be taken in 3 meals or 6 meals has pros and cons.

It's amazing what an authority on bodybuilding nutrition you've become in only 4 days...

I am new to bodybuilding I am 39 years old but look a lot younger and need advice on how to get a good overall shape and gain some noticable muscle, also advice on supplements and training.

I have one or two lbs of fat just on my belly and sides which is anoying. never had this a few years ago.
5.8" 60kg/132lbs goes up a couple of lbs during the course of the day about 135lbs.

I have just started with weights 3 months ago 3 days a week. I am of slim build with scrawny legs and have been cicyling about 25-30 miles 3 days a week for the past 3 months and used to cicyle everyday for years until a couple of years ago.

I have just started taking 100% optimum whey gold two servings a day and have ordered some mrm creatine.

I would like to get up to 66/68 kg but in muscle shape and tone, all and any advice would be much appreciated, thankyou.

[gbg]

watch out what you post!! we have bouncers............

[namtrag]

It's not just protein grams, it's the completeness of the protein as well. The protein in most plants does not have the complete amino profile. In other words, 1g of protein in an egg > 1 g of protein in oatmeal

[homerun16]

Ok, so I know the basics...eat every 2-3 hours and include lean protein at each meal, etc. How many grams of protein though? I eat the same thing for breakfast every morning -- oatmeal and skim milk, sometimes 1/2 banana. The oatmeal has 7 gms protein and the milk has 8 -- is 15 grams enough or should I add an egg with that? I'd really rather not if I don't have to. Also, sometimes for convenience sake I eat a South Beach MR bar as one of my meals, which also has 15 gms of protein. Is this enough? I don't count calories or protein as a whole, just try to make sure I get some in with each meal. I need things to be simple! Advice anyone?

Do you drink any protein drinks? If not that is a good quick way to get your protein in. I used the GNC brand one scope in 8 oz of water and you get 20 grams of protein. Do that 3 times a day plus what you eat and the grams will add up fast. Good luck

[getnfit4me]

I suspect it'll be frustration...because half the posts will probably contradict the other half.

Tell me about it! That's why I have to close the computer and just walk away sometimes...

[getnfit4me]

Do you drink any protein drinks? If not that is a good quick way to get your protein in. I used the GNC brand one scope in 8 oz of water and you get 20 grams of protein. Do that 3 times a day plus what you eat and the grams will add up fast. Good luck

Yes - I try to get in 2 every day, one always right after a workout and one later in the day (but I mix them with milk instead of water - blech). I think if I bump this up to 3 I'll be good to go ~

[SP1966]

Oh no!!!!!!!! can i edit that?

First the sludge, now this, what are you trying to do to us here?

[sonicbnn]

How do you feel through out the day based on what you are eating now. You may be giving your body what it needs already. If you can make it through your work out also with out feeling faint or sluggish you may already be getting enough. I know I have tried to find a good balance, but in the end I usually do what my body feels comfortable with. If you are not getting enough you will know it by how your body reacts, and if you are getting to much you will definately know also. General rule I was always given was 1 to 2 grams per body weight (course I was never a good listener). Trust your body it knows best what it needs.

[slimjim68]

Oh just a reply to kimsquit, I didn't say I was an authority on anything, I gave advice from what I have read and what i know. I also supplied those links to the sites where my advice was based on. Incase she wished to have a more authoritive opinion and for people like you have a problem with it.


Your free to give advice and so am i there is no need to attack me, attack my advice if you want. You don't know me or my life. I have been a chef for 20 years and also have studied nutrition to some extent at college. I only been on this forum 4/5 days but i wasn't born 4/5 days ago.

[kimsquit]

I didn't say I was an authority on anything

then don't imply you are by making declarative statements about how athletes only require 90-odd grams of protein per day. If it's your *opinion*, then say as much.

I gave advice from what I have read

keep reading

and what i know.

what we know and what we *think* we know aren't necessarily one in the same

Your free to give advice and so am i there is no need to attack me, attack my advice if you want.

bub I didn't even get around to attacking your half-assed opinions on bodybuilding nutrition, let alone "attacking" you. What I called into question was the way you presented your opinion as a factual declarative statement.

You don't know me or my life

I don't need to know you or your life to determine if a 68kg adult male with no bodybuilding experience, no muscular development and no appreciable time-in-gym is talking out of their ass when it comes to what does and doesn't work for bodybuilding nutrition...I just have to look at your photo.

But hey, if you want to run around presenting your nutrition *theories* as fact, go right ahead. It's your credibility and you're free to piss it away if you wish.

[snoack]

31 gms with each meal? DAAAAAANG...that's gonna be tough.

nah, it's easy. Make a whey shake with an egg tossed in, that's 30g right there. Can of tuna is 36. I thought that at first until I started counting. Pretty easy.

[Tallgntlmn]

So is it 1g protein per pound of LBM or per pound on the scale divided by the number of meals?

If it's the former, then I need nearly 50g per meal, where the hell do I get that? If it's the latter, I still need nearly 40g per meal. About the only thing I can think of that could do that is to eat something like steak for every meal and that might very well get old.