This lady thinks you only need .36g of protein per body weight

[RasLion]

http://health.msn.com/dietfitness/ar...ntid=100166349


Pure ignorance:

Many people believe that you need to eat more protein than normal to fuel muscle growth, but this is not really true for most weight lifters, according to research by Peter Lemon, a renowned protein researcher and professor at the University of Western Ontario in Canada.

More protein can lead to more body fat
The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Lemon?s research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA?and, according to this research, totally unnecessarily.

Extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. So, bodybuilders who down six chicken breasts at time in between high-protein shakes and bars may be adding more to their waistline than their biceps.

Protein shakes can add as much as 200 grams or 300 grams of protein (800 to 1,200 calories) a day. If you don?t need it, the body stores all those extra calories as fat. Also, if these shakes are taking you to the high end of the protein spectrum, you may be increasing health risks?high-protein diets may cause bone loss and kidney damage.

There is some debate about the types of protein in different shakes or supplements. But the bottom line is, you probably don?t need added protein. And even if you do, it?s probably healthier to get it from real foods, not processed supplements.

Deducing your protein quota
An easy way to calculate your needs is to multiply .36 by your body weight in pounds. So if you weigh 180 pounds, you need about 65 grams of protein per day, or about 47 grams per day if you weigh 130 pounds.

[mike1536]

Well for one, a lot of extra protein that you don't need is converted into urea and you piss it out. If you really got a lot of protein some of it might be stored as fat, but not much if any.

[The Hulkster]

Well for one, a lot of extra protein that you don't need is converted into urea and you piss it out. If you really got a lot of protein some of it might be stored as fat, but not much if any.

any extra Calories that you do not burn gets stored, regardless of what macro/micronutrient source it comes from.you can't piss out all of the extra calories.

[RaferAlston26]

How is she pure ignorance? Just because everyone has been doing the thing to do for years, she's ignorant? While I may not agree with .36g for every kilogram of body weight, she is speaking in a scientific manner with evidence. Everyone jumps on the evolution train when there isn't clear empirical evidence supporting it but if they say no no to too much protein then she's just ignorant.

[slaydox]

hahaha i just pwned her with an email

listen up, you dont know crap when it comes to body building and weight lifting so stop acting like you do. I know your just reading what someone wrote for you so dont try to seem like you know what your dealing with ok? Do some research at www.bodybuilding.com and check out the forums to see why we do what we do.

LMAO

[slaydox]

any extra Calories that you do not burn gets stored, regardless of what macro/micronutrient source it comes from.you can't piss out all of the extra calories.

Actually you do piss some protiens out but that gets complicated.

[%%%%]

Calling her "pure ignorant" is going a little too far. I may agree that .36 is too low. But I also think that we don't need as much protien as many bodybuilders say.

Some guys say you should consume 1.5-2 gram per bodyweight. Which to me, is waaaaay too much. If you weight 150, do you really, truly need 200-300 grams? No way. I don't buy that.

I weight about 155-160. And I consume about 120 grams of protien. & I am making gains that I am happy with.

[ricekiller]

1g protein to 1 lb body weight its easy to follow and most people wont use more then that

[Random907]

"Lemon's research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA and, according to this research, totally unnecessarily."

This Lemon guy is right on the money actually and he is the one with all the research/experience. .8 grams-1.7 grams is right on depending on your level of activity.

However, which bodybuilder takes in 4-5 times than the given? That would mean something along the lines of 4-8.5 grams of protein per lb. of bodyweight. lol

As for the woman who wrote this article... well she doesn't have the same credibility as Lemon, and it doesn't really make sense for her to go against the well informed person in her article.

[%%%%]

1g protein to 1 lb body weight its easy to follow and most people wont use more then that

True.. although I feel one shouldn't go substantially above that.

It's the fools who say we need double that amount that drives me up a wall.

[%%%%]

"Lemon's research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA and, according to this research, totally unnecessarily."

This Lemon guy is right on the money actually and he is the one with all the research/experience. .8 grams-1.7 grams is right on depending on your level of activity.

However, which bodybuilder takes in 4-5 times than the given? That would mean something along the lines of 4-8.5 grams of protein per lb. of bodyweight. lol

As for the woman who wrote this article... well she doesn't have the same credibility as Lemon, and it doesn't really make sense for her to go against the well informed person in her article.

No, she says bodybuilders take in 4-5 times than the RDA allows. Not 4-5 times what Lemon says.

.8g per kg.
So 154 lbs is 70 kg.
70 x .8 = 50 grams of protien.

Bodybuilders do take 200-300 grams of protien. 50 x 4 = 200. 50 x 5 = 300.

[DD66]

.36 seems low. Then again, Vince gironda, the Iron guru. Did not recommended much protein. He believed the anabolic state was reached by feeding protein every few hours and was more important then the quantity of protein one consumes.

[themills]

No, she says bodybuilders take in 4-5 times than the RDA allows. Not 4-5 times what Lemon says.

.8g per kg.
So 154 lbs is 70 kg.
70 x .8 = 50 grams of protien.

Bodybuilders do take 200-300 grams of protien. 50 x 4 = 200. 50 x 5 = 300.

It does say UP to 1.7g protein per KG as well which is closer to what is probably good for anyone lifting heavy.

"Lemon's research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA and, according to this research, totally unnecessarily."

This Lemon guy is right on the money actually and he is the one with all the research/experience. .8 grams-1.7 grams is right on depending on your level of activity.

However, which bodybuilder takes in 4-5 times than the given? That would mean something along the lines of 4-8.5 grams of protein per lb. of bodyweight. lol

As for the woman who wrote this article... well she doesn't have the same credibility as Lemon, and it doesn't really make sense for her to go against the well informed person in her article.

I agree on the 1.7 because Everything I have read was in support of 1.5-1.7 g of protein per KG of body weight, and to consume enough protein to support the muscle mass that you wish to put on.. for example

150lb male who wants put on 15 lbs LBM...
150= 116 grams plus for the desired 15 LBM an extra 11g

so that would put them at 127g of protein a day per the 1.7 p KG measurement.

So I say if eating the extra 25 g of protein gets you to 150 which is 1g per LB, makes you feel better about things than do it.

I certainly do 1 g per LB, knowing that possibly I am wasting some buts its a much easier calculation to do and I dont mind having an extra 100 cals from protein a day, even if I am pissing them out

IMO it certainly goes without saying that consumption up to 1.5g per LB could only be useful if you as on Juice... which many pros are which is most likely why they eat so much protein.

.36 seems low. Then again, Vince gironda, the Iron guru. Did not recommended much protein. He believed the anabolic state was reached by feeding protein every few hours and was more important then the quantity of protein one consumes.

I think the .36 is for sedentary people, or more less those who don't work out.

Isnt the RDA for adult males something like 65g or something? I dont actually recall.

[Atavis]

Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements; however, the precise details remain to be worked out. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6-1.8 vs. 0.8 g/kg). Yet even these intakes are much less than those reported by most athletes. This may mean that actual requirements are below what is needed to optimize athletic performance, and so the debate continues. Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex. Many questions remain to be resolved. At the present time, substantial data indicate that the current recommended protein intake should be adjusted upward for those who are physically active, especially in populations whose needs are elevated for other reasons, e.g., growing individuals, dieters, vegetarians, individuals with muscle disease-induced weakness and the elderly.

Lemon PW. "Beyond the zone: protein needs of active individuals."

[mike1536]

any extra Calories that you do not burn gets stored, regardless of what macro/micronutrient source it comes from.you can't piss out all of the extra calories.

You sure about that ace?

Read up on nutrition a little bit.

[RasLion]

Calling her "pure ignorant" is going a little too far. I may agree that .36 is too low. But I also think that we don't need as much protien as many bodybuilders say.

Some guys say you should consume 1.5-2 gram per bodyweight. Which to me, is waaaaay too much. If you weight 150, do you really, truly need 200-300 grams? No way. I don't buy that.

I weight about 155-160. And I consume about 120 grams of protien. & I am making gains that I am happy with.

It is ignorant. She is talking like she knows what she is talking about but has no idea. Also, how many fat body builders do you know? You know how much protein people on here consume and they are at very low bf %s. I personally consume 1g of protein per lb of bodyweight daily and I am not fat at all. I cant imagine if I only took half of that how much LBM I would put on.

[JiP]

How is she pure ignorance? Just because everyone has been doing the thing to do for years, she's ignorant? While I may not agree with .36g for every kilogram of body weight, she is speaking in a scientific manner with evidence. Everyone jumps on the evolution train when there isn't clear empirical evidence supporting it but if they say no no to too much protein then she's just ignorant.

what? what evidence?!

[onelonglizard]

The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Lemon’s research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA—and, according to this research, totally unnecessarily.

She doesn't even realize that she is comparing an average persons RDA with a bodybuilders RDA! She is a dumb swine. How can you compare 2 opposites? average fat f*ck vs. a health-conscious, muscle-building machine!

[mspats]

"But the bottom line is, you probably don't need added protein. And even if you do, it's probably healthier to get it from real foods, not processed supplements."

Ugh. No evidence provided, just simply a conclusion that you "probably" don't need added protein, and if you do, it's "probably" better not to get it from a protein shake.

[eyesonly]

She doesn't even realize that she is comparing an average persons RDA with a bodybuilders RDA! She is a dumb swine. How can you compare 2 opposites? average fat f*ck vs. a health-conscious, muscle-building machine!

From what I can tell, she's not contradicting anything of Lemon's. She is talking about 'normal people' (I'm taking this to mean 'people who don't exercise or workout) and yet quotes Lemon talking about 'exercisers'. Plus, 1.7xkg is close to 4xRDA, is it not?

[ccoleman88]

It is ignorant. She is talking like she knows what she is talking about but has no idea. Also, how many fat body builders do you know? You know how much protein people on here consume and they are at very low bf %s. I personally consume 1g of protein per lb of bodyweight daily and I am not fat at all. I cant imagine if I only took half of that how much LBM I would put on.

your fat tho

[Lvisaa2]

your fat tho

Strong bump from 5 years ago to call someone fat.