How many grams of protein should I be taking a day if I wanna to stay lean and muscular. Is something around 120 g per day alright for someone that weighs about 170 pounds. I would be taking this though through plant sources. I use a pea powder mixed with rice powder so the amino acid profile is similar to whey. Thanks Rich
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Thread: Grams of protein a day.
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05-13-2022, 07:21 PM #1
Grams of protein a day.
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05-14-2022, 12:21 AM #2
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1.6 grams per day for every 1kg of LEAN body mass - that is the most that is supported by available research in that it shows an advantage. You can have more but it won't necessarily improve things.
Plant sources are slightly less 'complete' and 'bioavailable' but its fine as long as you get a diverse mix of sources and maybe take a little more in total than you would if it was whey.
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05-14-2022, 08:21 AM #3
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05-14-2022, 10:16 PM #4
combining the pea powder and the rice powder gives me the better profile. I’m not trying to go for all out 175 200 g of protein but I want to raise myself from having about 70 to about 125. I’ve been doing this for a couple weeks and I’m actually getting some better gains. because when you eat no meat whey etc you don’t get any creatine. Your body makes 1 g of creatine naturally. And if you eat a lot of meat you get another gram of creatine. if you’re vegan and you start taking creatine you get a better response than someone who has been taking creatine and eating meat because you’ve been working out and your body is not even processing the creatine normally much. Once you start taking it you get like a blast. I’ve been doing a little higher reps 12 reps and increasing my weights and that’s also been because I seem to have a little more ATP or something. It seems to be working well. Rich
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05-14-2022, 11:04 PM #5
In my personal opinion the video is largely correct but suffers greatly from overly stretching the argument.
Anyone who argues that variety isn't a huge benefit to any diet, be that vegan/veg/meat/whatever is going in the wrong direction. The same is true for an omnivorous diet, making an effort to combine different sources can also be helpful. I don't see anything wrong with encouraging a variety of sources... true though that for the average person it's not essential to prevent some purported inevitable deficiency.
This does neatly tie in with the next problem (simplifying back again now to ignore amino acid balance). How much protein? There are a lot of studies if you care to Google it that show the average person doesn't need much protein at all and that high levels put strain on the kidneys. They contradict other studies that show people benefit from the 1-1.5g per kg lean weight. The issue seems to be that the average person doesn't exercise and certainly doesn't do any hard resistance training of any type.
It seems to be that people who do exercise hard benefit from higher levels of protein than people who don't (maybe double or triple their levels) and that the exercise also protects them in some way from the negative effects these higher levels may have on the sedentary.
Back to the original point on plant based protein sources. Warning: this is my opinion and no actual study.
I would expect that the average person who doesn't resistance train could make little or no effort to combine dissimilar plant protein sources and would still be just fine... as described in the video you linked.
But someone who does resistance train has a different protein requirement and probably will benefit from some variety of sources to improve the amino acid profile ( especially for tryptophan and lysine). But point taken... there is a lot of unnecessary hype around this topic probably going back to historical anti vegetarian thinking and people shouldn't get overly worried about it.
I'd be happy to throw any of these opinions stated above straight in the bin if anyone did find studies about dietary variety (for amino acids) based on vegan *Athletes* not average Joe, that come to a different conclusion
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05-15-2022, 03:11 AM #6
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05-15-2022, 03:17 AM #7
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05-15-2022, 05:41 AM #8
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05-15-2022, 05:54 AM #9
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05-15-2022, 09:15 AM #10
If we were in a formal debate, I'd have to point out the individual fallacies and explain why they were fallacious, but we're not and I won't. Watch the video again and relate what you said to what the guy is actually talking about. You know what strawman and non sequitur is.
P.S. You weren't trolling, were you?
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05-15-2022, 09:16 AM #11
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05-15-2022, 10:20 AM #12
I [almost] never troll and I wasn't trolling here. Will watch again, it's only a quick video. If I still don't get it, please set me straight... I certainly don't want a long argument based on formal logic (with all those damn symbols) or anything dry and scholarly, but a few reasonable pointers would be appreciated
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05-15-2022, 10:27 AM #13
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05-16-2022, 10:27 AM #14
The one thing I’ve noticed about Dr. Gregor he’s primarily right in many things but when it comes to athletes Robert Cheeck or someone else who is whole food plant based as I am, would be closer to us in our thinking. Dr. Gregor is not speaking about bodybuilders but the normal people who are working within the plans that he talks about for a normal person. We are not normal people we are seeking to gain more muscle and not just lose fat. You’ll look and see any time they talk about protein requirements and you will always see if you were an athlete, if you do strength training, if you if if if. It’s always added as a caveat. So get your sources from plant sources if you are that inclined and eat more. The idea that you can get as much protein as you can by just adding calories does not mean where you get these calories from. I’ve noticed I get better results when I’ve had supplementation adding about half of the creatine that’s normally told to be in a dose, and adding powder[pea-rice combo] I’m 71 I’m need a little more protein anyway as muscle has more of a tendency to be lost as we age. when we work out we break down muscle whereas most people don’t that’s why they don’t get hypertrophy. As with all things we need to find out what tools we need to use for what we need to get done. Rich
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05-16-2022, 12:18 PM #15
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05-17-2022, 09:52 AM #16
Both Renaissance periodization and Jeff Nippert recently did videos on how much protein and do cite a number of scholarly studies.
If you are working to build muscle mass the conventional wisdom of 1-2 grams of protein per lb of body weight is a very good starting place. Mixing... fine. Adding creatine - generally has robust clinical support. Give it a try and see how you do, but from OP I'd say yes step up the protein a bit.It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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05-17-2022, 11:32 AM #17
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05-18-2022, 08:06 AM #18
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05-18-2022, 12:37 PM #19
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05-18-2022, 12:55 PM #20
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05-18-2022, 09:14 PM #21
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05-24-2022, 08:44 AM #22
I’ve noticed that when they talk about how much protein someone needs they’re talking about an average person too. They’re not talking about someone else lifting a lot. when they talk about the 20 to 30 g of protein that your muscles can absorb after lifting and then eating. Saying that’s all the muscle can use, but since your body needs maintenance of 10 to 20 g of protein for all the rest of your organs to have their protein that doesn’t take anything then away from what you’re trying to build by lifting. therefore the extra is not wasted. It is used by the body to do all the things that had to be done anyway. You put more demand on it that’s why you need that extra. The other problem is as we get older we do not absorb the proteins as fast or as efficiently as someone younger. Therefore again need to have more of it not the standard someone younger needs.
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05-24-2022, 09:03 AM #23"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-24-2022, 09:11 AM #24
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05-24-2022, 09:46 AM #25
Source? I don't usually challenge a poster but I'm genuinely interested. I haven't seen anything on this in the literature I've reviewed. Most find animal proteins superior gram for gram in muscle building.
LOL ... I was thinking 1.434 grams exactly?
YMMV, but yes, most research would support a fair bit higher protein intake than you report here.It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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05-24-2022, 10:39 PM #26
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05-25-2022, 10:03 AM #27It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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