Nutrition and growth.

[Teen-Body-Build]

People are always like ahh you need to be hitting 200g protein a day at least blahblah,

But usually I don't count protein or carbs etc, only ever counted calories really and it seems to have done me justice enough.

Say on average I was hitting 3k cals and taking in 300/400g carbs and only 100g protein, would this just mean I'm not putting on decent muscle mass, or lean muscle and just putting on fat? Or would it be the same growth wise just less lean?

I know this seems a stupid question and relating to bulking/cutting, but I just want to be extra clear on it.

Thanks

[Moody72]

This is a common technique among athletes. That is, most athletes competing on a collegiate level are not so much concerned with certain numbers but are more focused on ratios. It is actually recommended that male athletes/bodybuilders should consume 1g of protein per 1 KILOGRAM of body weight, NOT POUNDS. Therefore, with one pound equaling 2.2 kilograms, you can estimate your protein recommendation level to be half of your body weight. Why do countless manufacturers post on their protein tubs that you should take 1g per 1lb? So you will buy more. Plain and simple.

Back to the topic, you should be getting 15-20% of your diet from proteins, roughly 60-65% from carbs, and the rest in fats. I'm confused by your exact question, though.

[itwasntme184]

body needs protein to maintain/build muscle

so you wouldn't be gaining muscle efficiently/could be in danger of not even maintaining muscle unless you hit your protein macroes

[Teen-Body-Build]

body needs protein to maintain/build muscle

so you wouldn't be gaining muscle efficiently/could be in danger of not even maintaining muscle unless you hit your protein macroes

Yeah I know, but 150g or so would surely suffice. Much more and it just seems like waste surely.

This is a common technique among athletes. That is, most athletes competing on a collegiate level are not so much concerned with certain numbers but are more focused on ratios. It is actually recommended that male athletes/bodybuilders should consume 1g of protein per 1 KILOGRAM of body weight, NOT POUNDS. Therefore, with one pound equaling 2.2 kilograms, you can estimate your protein recommendation level to be half of your body weight. Why do countless manufacturers post on their protein tubs that you should take 1g per 1lb? So you will buy more. Plain and simple.

Back to the topic, you should be getting 15-20% of your diet from proteins, roughly 60-65% from carbs, and the rest in fats. I'm confused by your exact question, though.

Yeah well I'm 182lbs, around 13 stone, at 5,11 and 17 years of age. I dunno ust 200g seems a lot, I could be wrong and I could be hitting that but I dunno. I think I eat a lot but sometimes some of what I eat isn't involving much protein. So I could be hitting like 300g carbs and 150g protein or something, I dunno I really need to count an average on the protein

[spiderman997]

Entire thread is bull****, count your macros, get your protein in.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

While the above investigations lasted on the order of weeks, a number of recent studies have utilized longer experimental protocols with more direct measures of performance. In this context Falvo and colleagues [28] investigated the effect of a high protein diet (2.00 g•kg-1•day-1) and a relatively lower protein diet (1.24 g•kg-1•day-1) on bench press 1-RM and squat 1-RM performance during a 12 week resistance training program in experienced resistance trained participants. While there was no significant difference in 1-RM bench press performance, the high protein group improved their 1-RM squat (23.6 ± 13.6 kg) to a greater extent than the low protein group (9.09 ± 11.86 kg).

Vukovich et al. [29] divided 51 male and female participants into two groups. Group one received a 40 gram whey protein supplement twice daily, while group two received a carbohydrate placebo during a six month resistance training program. Participants in the supplemented group averaged twice the protein intake (2.2 g/kg body weight) as the placebo group (1.1 g/kg body weight). The protein supplemented group experienced significantly greater strength gains than the placebo group in bench press and hip sled tasks (see Figure Figure11).

Recently Burke et al. [30] randomly assigned 36 individuals to a whey protein (WP) supplemented group, a whey protein and creatine supplemented group (WPC), or a placebo group. Whey protein was given at 1.2 grams per kg of bodyweight in addition to the participants' normal diet. It was found that lean tissue increased to the greatest extent in the WPC group compared to other groups, and that the WP group gained more lean muscle mass than the placebo. This same trend was found in indexes of strength as well.

The above studies indicate that protein requirements for athletes far exceed the daily recommended allowance. In fact, a number of reviews from respected authorities have surfaced on dietary protein requirements which have ranged form 1.2–2.2 grams of protein per kg of bodyweight

[Teen-Body-Build]

Entire thread is bull****, count your macros, get your protein in.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

Thanks, though some of that seemed powerlifter orientated.

So at my height age and weight, what protein per kg bodyweight would you recommend I take? And definitely hit this daily? When would I need to change it? When I go up in weight?

[spiderman997]

Thanks, though some of that seemed powerlifter orientated.

So at my height age and weight, what protein per kg bodyweight would you recommend I take? And definitely hit this daily? When would I need to change it? When I go up in weight?

1g/lb and hit this daily.

[Teen-Body-Build]

1g/lb and hit this daily.

Thanks man

[Teen-Body-Build]

1g/lb and hit this daily.

While here and on subject, what about carbs g per lb and fat in my case?

[Illumination]

Don't count calories, but always make sure I get a sufficient amount of protein a day. It's important.

[jusrus]

To my understanding protein is harder to digest then carbs so if you cut most of your carbs and eat mainly protein ex. cutting fat you can use up your fat stores while the protein is slowly took in. You need food for energy and you need calories for mass if you eat like 180g protein but you barely take in calories you probably wouldnt gain much if any mass Because i remember seeing a high protien diet with a bunch of protein but calories in the 1ks.