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  1. #1
    Registered User hopla's Avatar
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    Protein from meats vs carbs minimum

    How much grams of protein should come directly from high protein sources like meats and eggs? I cant afford to eat 2-3 chicken breasts a day so i count my protein from carbohydrates like rice and vegetables as well. I'd just like to know whats the minimum i should aim for when getting my protein from meats.

    I'm currently trying at cut

    Weight=184lbs
    Protein=184g
    fat=80g
    TEE=2677
    Cutting at = 2142
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    Ideally you want at least ~2.5 gram leucine per meal.

    133 gram raw chicken breast provides 2.5 gram leucine. Carbs also provide leucine.

    You can check on www.cronometer.com how much leucine there is in your meals.
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    Registered User hopla's Avatar
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    So as long as i get the right amount of leucine it does not really matter where I get my protein from?
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    Originally Posted by hopla View Post
    So as long as i get the right amount of leucine it does not really matter where I get my protein from?
    Practically speaking yes, but you want a reasonable AA profile as well. It will take rare scenarios not to get both though.

    If a meal is bread with peanut butter you will need to eat a whole lot. It's possible to get your 2.5 gram leucine from that though. The AA profile would be fine too.
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    Registered User hopla's Avatar
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    What would the optimal amount of leucine be per day?.I've been reading 8-20g a day but some people take much more
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    Originally Posted by hopla View Post
    What would the optimal amount of leucine be per day?.I've been reading 8-20g a dayday but some people take much more
    As a 180 pound guy 3 gram leucine per meal is good. 4 gram would probably max out the MPS response.

    Have that 4 times per day, spread around 5 hours apart and you're looking at pretty optimal.
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    Registered User hopla's Avatar
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    Alright thanks very helpful
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    This argument is of a certain interest for me, as I'm intaking a quite high amount of carbs (450-500g) while I'd like to keep proteins low, but my carbs sources deliver a noticeable amount of proteins too.

    I started using Cron-O-Meter to check the micronutrients and AA content of food and, for example, I noticed 150g of whole wheat pasta and 150g of green peas already give 2g of leucine. Is this possible? If yes, well... I'd just have to add a small piece of cheese, or a simple can of tuna, and I'd be good to go without concerns on the protein 'quality' - as I get around 26g of proteins from these two foods alone!
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    Registered User hopla's Avatar
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    Originally Posted by Elokuu View Post
    This argument is of a certain interest for me, as I'm intaking a quite high amount of carbs (450-500g) while I'd like to keep proteins low, but my carbs sources deliver a noticeable amount of proteins too.

    I started using Cron-O-Meter to check the micronutrients and AA content of food and, for example, I noticed 150g of whole wheat pasta and 150g of green peas already give 2g of leucine. Is this possible? If yes, well... I'd just have to add a small piece of cheese, or a simple can of tuna, and I'd be good to go without concerns on the protein 'quality' - as I get around 26g of proteins from these two foods alone!
    Not sure how the "complete protein" thing would fit into this situation though
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    Originally Posted by Elokuu View Post
    This argument is of a certain interest for me, as I'm intaking a quite high amount of carbs (450-500g) while I'd like to keep proteins low
    Why?

    I started using Cron-O-Meter to check the micronutrients and AA content of food and, for example, I noticed 150g of whole wheat pasta and 150g of green peas already give 2g of leucine. Is this possible?
    It's possible.

    And it's also possible that there might be some errors in the Cronometer database.

    I checked the "angel hair pasta, whole wheat" entry. 20 gram protein provides 1.4 gram leucine, says Cronometer. I'd say that's probably accurate.

    Originally Posted by hopla View Post
    Not sure how the "complete protein" thing would fit into this situation though
    That's why I said decent AA profile. He has peas and whole wheat + another source so it won't be a problem.
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