So what happens when you work out and don't get enough protein?

[Whartonian]

Like, physically, what happens?

Right now my understanding is that working out is catabolic. Your muscles break down/tear and then the body uses protein intake to patch things up and reinforce things to be a bit stronger than before.

So when you don't get enough protein, is it just a matter of the muscles not being able to reinforce themselves as much as they could be, or do you get muscle wasting if they are torn and unable to get enough to even fill in the gaps?

[igglesphan]

It depends on your caloric intake. If you're in a caloric surplus with low protein, you may be fine... both fat and carbs are protein sparing. If you're in a deficit, protein becomes more important.

[Whartonian]

But if you're in a surplus and not getting enough protein, how do the muscles become bigger/stronger? Wouldn't one just gain mostly fat?

[shinyjs]

Not too much really happens when you eat low protein. You just don't build your muscles as quickly and effectively. As long as you are eating a sufficient amount of calories, your muscles know how to repair themselves even if you eat low protein. This day in age, it's hard not to eat enough protein though. We don't need as much as most people think.

[Voxmusculus]

Not too much really happens when you eat low protein. You just don't build your muscles as quickly and effectively. As long as you are eating a sufficient amount of calories, your muscles know how to repair themselves even if you eat low protein. This day in age, it's hard not to eat enough protein though. We don't need as much as most people think.

Depends on your diet, your workout regimen, and of course, genetics.

For instance, when I was cutting, I was doing an intense version of P90X and as a vegetarian, I wasn't getting enough protein. End result? I lost muscle, strength, and while I got lean, it wasn't the best way to go about doing it.

Even now, I'm on a bulk and I'm struggling to hit 1.2g/lbm while eating a reasonable amount of calories. So, your blanket/generalized statement need not be applicable to everyone.

[Serpentarius]

But if you're in a surplus and not getting enough protein, how do the muscles become bigger/stronger? Wouldn't one just gain mostly fat?

They wont get stronger, but 1g per lb of lbm is enough unless you are doing sports, running, and lifting, then the demand goes up. 1g per lb of lbm is too easy not to get.

[Haveboards]

You're over thinking here.

I suggest more reading on nutrition fundamentals.

The body is in a constant state of anabolism and catabolism.

It's not as simple as;

workout - catabolism
Eat - anabolism

There are no hard and fast rules on protein requirement. *Protein is muscle sparing. For bodybuilding purposes protein synthesis is important to maintain and gain LBM.

Most people around here will recommend at least 0.8 gram to every pound of LBM and upwards to 1.6 grams per lb of LBM.

Be on the safe side if you want to look good naked and just stay somewhere around the minimum recommendations for protein and fat and you won't have to worry about dat catabolizms.

[matman1813]

1g per lb of lbm is too easy not to get.

Unless you're cutting heavy, I'm coming down from a high BF% and running a high deficit. I only take in 1800-2000 calories a day, I have to make a concious effort to eat protein rich foods. Around 80% of my diet is made up of meats, nuts and skimmed milk.

[Powerkicker]

Unless you're cutting heavy, I'm coming down from a high BF% and running a high deficit. I only take in 1800-2000 calories a day, I have to make a concious effort to eat protein rich foods. Around 80% of my diet is made up of meats, nuts and skimmed milk.

I am in your boat. I diet EXACTLY in the same range you are in. I am gaining muscle just fine on 1 gram per lean pound even as I lose a pound a week.

I also have a hard time getting enough protein from regular meals. I supplement that with 3 ON whey shakes a day. That bumps me up to 180-200 grams of protein depending on the day.

1 gram of protein per lean pound is just fine for lifting and gaining for me.

[caseyjohnson]

I am in your boat. I diet EXACTLY in the same range you are in. I am gaining muscle just fine on 1 gram per lean pound even as I lose a pound a week.

I also have a hard time getting enough protein from regular meals. I supplement that with 3 ON whey shakes a day. That bumps me up to 180-200 grams of protein depending on the day.

1 gram of protein per lean pound is just fine for lifting and gaining for me.

Protein is insanely hard for me to get. Im in college and I do not have access to any stoves or anything and I just have a crockpot and microwave. I sometimes only get 100 grams of protein in a day when I should be getting around 140-150 for 1g per LBM

[phoenixr2]

Protein is insanely hard for me to get. Im in college and I do not have access to any stoves or anything and I just have a crockpot and microwave. I sometimes only get 100 grams of protein in a day when I should be getting around 140-150 for 1g per LBM

You guys dont have a cafeteria? There are no local grocery stores around your school? Being in college is a pretty weak excuse man. If you want it bad enough you will figure it out

[libtolu]

I can only hit my macros with atleast 6-7 on shakes a day. Study abroad in asia is great but living in halls where the canteen food is pretty much rice all the time and not muich else doesn't leave you many option. Also no access to fridge or coooking equipment. Just have to make do and hit 1.2g lbm

[FatScottishGuy]

But if you're in a surplus and not getting enough protein, how do the muscles become bigger/stronger? Wouldn't one just gain mostly fat?

in my early days I was doing this (focusing more on calories than macros) so I was mostly eating carbs...and I found I basically just trod water strength wise. Wasn't until I actually read stuff and realised that sufficient protein was the most important macro to concentrate on did I make progress.

I'm just telling you so you know what happened to me...however as other people said, it very much depends on your situation/genetics etc.

[abendm]

The only thing I'd note is that we are the only population that recommends protein intakes as high as we do. If you look at the nutrition sticky, strength coaches recommend something like half of what we do. If you look at psmf studies, the highest they go is 1g per KG of lean mass (like .45g per pound)... these studies were able to induce fat loss with extremely low calorie diets (like 600 kcal for fatties) with minimal lbm loss.

So... 1g per lbm certainly has it's metabolic advantages, and I would definitely recommend it, but I would call it an "optimal"level of proat intake, not a "minimum." If I'm 20g under at the end of the day and I'm not hungry, I don't purposely drink another shake. I'm down 112 lb of fat doing this with no lbm loss.

[SilvaMan61]

Protein is insanely hard for me to get. Im in college and I do not have access to any stoves or anything and I just have a crockpot and microwave. I sometimes only get 100 grams of protein in a day when I should be getting around 140-150 for 1g per LBM

Buy a jug of whey? 1-2 scoops would solve that problem.
Buy toaster oven that can broil.
Maybe look for pre cooked chicken, toss in microwave to re heat?

[BeABeast]

They wont get stronger, but 1g per lb of lbm is enough unless you are doing sports, running, and lifting, then the demand goes up. 1g per lb of lbm is too easy not to get.

You will def get stronger with protien intake far less than 1g/LBM. That recommended amount is high and on the safe side of things. For most 70 - 120 g is enough. Brad Pilon has a book on how much protien, anyone interested in this subject should give it a read.

As for Op, working out is catabolic but I think carbs are what reverse this effect. That's why its recommended one eats carbs and protien after a tough workout. Carbs reverse the catabolic effect an protien helps build/repair muscle.

[biggoron]

Protein is insanely hard for me to get. Im in college and I do not have access to any stoves or anything and I just have a crockpot and microwave. I sometimes only get 100 grams of protein in a day when I should be getting around 140-150 for 1g per LBM

Protein shakes, bars?

[Riffo]

The daily requirement changes every day due to changes in your daily routine. The only person who can tell you what you need today - is you. See how your body reacts and make adjustments according to what you see.

[TeamAesthetics]

The daily requirement changes every day due to changes in your daily routine. The only person who can tell you what you need today - is you. See how your body reacts and make adjustments according to what you see.

Couldn't agree more. My LBM is about 180lbs. And I've been low calorie dieting for almost a year now, and been eating around 220g of protein. Seen great results on high protein, high fat, and low to moderate carbs. But now I've increased my carbs, and decreased my protein to 190g per day. Going to be interesting to see how things change.

[TeamAesthetics]

Protein is insanely hard for me to get. Im in college and I do not have access to any stoves or anything and I just have a crockpot and microwave. I sometimes only get 100 grams of protein in a day when I should be getting around 140-150 for 1g per LBM

Look into buying Beef Jerky, wholesale (costco, sam's club). As long as you don't overdo it, you could easily get in 25-30g per day this way. Also, protein bars, and cottage cheese is pretty much available everywhere - 1 cup will get you 30g of protein. Protein bars, 20g right there. But buy in wholesale!

[grootkanonne]

ADEAD - A dozen eggs a day

I know it sounds craazy but boiling a dozen eggs during the evening and then snacking on them throughout the next day is a quick,easy and nutrient dense way to bumo up those calories, bumps your protein intake by an average of 70grams, just dont open the container in the office, and buy some gum coz your breath will smell like fart.

[Powerkicker]

ADEAD - A dozen eggs a day

I know it sounds craazy but boiling a dozen eggs during the evening and then snacking on them throughout the next day is a quick,easy and nutrient dense way to bumo up those calories, bumps your protein intake by an average of 70grams, just dont open the container in the office, and buy some gum coz your breath will smell like fart.

Lots of eggs are good for protein so long as you don't have cholestorol problems. I personally do have a high level so I stick with mostly fish, bird and lean beef cuts. Beyond that, it is powder for me.

[VJ1313]

It depends on your caloric intake. If you're in a caloric surplus with low protein, you may be fine... both fat and carbs are protein sparing. If you're in a deficit, protein becomes more important.

Hi, I am on a caloric deficit (1000 to 1200 calories per day). I am 202 lbs and 5'10', a vegetarian. I am working out 5 to 6 days a week that includes 1 hour of weight training (intense) and 30 minutes on cardio (walking on 15% incline at speed of 2.5 to 3 miles per hour).

Do I need to take Whey protein. If yes, how much per day ?

[michaeljon2]

Hi, I am on a caloric deficit (1000 to 1200 calories per day). I am 202 lbs and 5'10', a vegetarian. I am working out 5 to 6 days a week that includes 1 hour of weight training (intense) and 30 minutes on cardio (walking on 15% incline at speed of 2.5 to 3 miles per hour).

Do I need to take Whey protein. If yes, how much per day ?

Yeah but what happens when u work out crazy hard but your parents don't let you have any eggs or shakes or food because they say "gluttony is a sin" what then?

[Nedo]

ADEAD - A dozen eggs a day

I know it sounds craazy but boiling a dozen eggs during the evening and then snacking on them throughout the next day is a quick,easy and nutrient dense way to bumo up those calories, bumps your protein intake by an average of 70grams, just dont open the container in the office, and buy some gum coz your breath will smell like fart.

Eat 7 eggs for lunch 2x a week at work crew, fuk them lol.

Lots of eggs are good for protein so long as you don't have cholestorol problems. I personally do have a high level so I stick with mostly fish, bird and lean beef cuts. Beyond that, it is powder for me.

Some Heart & Stroke Foundation within the last couple years came out and said that cholesterol in food does not contribute to blood cholesterol.

[Tucane]

Yeah but what happens when u work out crazy hard but your parents don't let you have any eggs or shakes or food because they say "gluttony is a sin" what then?

It means you're a big boy now and you need to find a place to live on your own! Also, you don't need shakes as such... food will do just fine.