Fitness and Nutrition

How much is your daily protein consumption?

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  • Feb 6th, 2018 5:20 pm
[OP]
Deal Addict
Dec 18, 2005
1403 posts
392 upvotes
Toronto

How much is your daily protein consumption?

I read various sources but most seem to indicate that to bulk up, between 0.8g to 1.5g of protein per pound of body weight needs to be consumed daily. Apologies if this has been previously asked, nut how much protein do you consume daily, and how do you do it (eg what types of food over what meals)? What is the most cost effective protein you found?
40 replies
Deal Fanatic
May 14, 2009
6640 posts
1381 upvotes
I usually consume about 130-150g daily. I weigh 160lbs, slowly gaining.

Whey powder seems to be the cheapest source of protein. I prefer food, but usually have one scoop of protein daily -either tossed into my coffee or into milk that I pour over cereal. Food-wise, I eat a lot of eggs, egg whites, ground chicken, chicken thighs, lean ham, lite tuna; I stock up when stuff is on sale.

To bulk up, a calorie surplus is needed and not necessarily a high protein intake. If you want to prioritize gaining muscle, a small surplus with sufficient P intake will do the trick. If you're in a surplus, most people don't really need more than 0.82-1g protein per lb body weight.
Deal Addict
Sep 20, 2008
1487 posts
524 upvotes
Calgary
When I am competing, 270-300 grams a day. This will include two shakes, plus to meals of meat and a meal of eggs. I find that my strength best responds when I eat more red meat.
Sr. Member
Apr 4, 2012
575 posts
282 upvotes
Toronto
I usually get about a a gram per lb. No whey, but I use hemp hearts in my shakes with a bunch of other seeds, chia, flax, pumpkin, sesame, add some greens that contain decent amount of protein, ie sprouted beans, peas, kale (Vitamix will get it nice and smooth) and I can get a around 40 grams of protein from the shake spread over 2 servings over the day, plus a load of other vitamins and minerals.

I eat lots of meat too, but add organ meats like liver, heart, kidneys. Usual red meat, white meat, seafood. One thing that I found convenient over the years was making my own jerkey, I have a dehydrator so every few weeks dyhydrate a kilo or 2 of flank from Costco and keep in the fridge. Pressure cooker is also a very convenient tool, lets you prepare cheap though meat in less than an hour. Also use the pressure cooker to make yogurt, as I can't tolerate milk anymore.

Other sources I use almost daily are eggs, cheese, red lentil or chickpeas pasta, hate the taste of bean pasta for some reason, canned fish.
[OP]
Deal Addict
Dec 18, 2005
1403 posts
392 upvotes
Toronto
Thanks for all the input, some great suggestions here. I never knew bean sprouts had so much proteins in them, pound for pound.
Deal Addict
Sep 20, 2008
1487 posts
524 upvotes
Calgary
jjtsl wrote: Thanks for all the input, some great suggestions here. I never knew bean sprouts had so much proteins in them, pound for pound.
They don't. There are far better sources for protein.
Deal Fanatic
Aug 31, 2017
5052 posts
2863 upvotes
What’s a comparable alternative to whey? It just doesn’t react well with my skin.
Banned
Sep 20, 2016
76 posts
11 upvotes
MyNameWasTaken wrote: What’s a comparable alternative to whey? It just doesn’t react well with my skin.

Took whey for years. It's 99% marketing, 1% truth. Results were ho hum. Made me bloated and I understand Whey protein comes from a handful of sources that are actually shitty manufacturers.

Gained tons of muscle when I switched to vegan protein sources (I am not vegan, I eat meat). I use Vega or Hemp protein. I find it's easier to digest and my strength and muscle mass increased especially with hemp. Whey sucks. Would never go back. Other than lean meats I also eat a shit load of nuts which has a surprisingly high amount of protein.
Banned
Sep 20, 2016
76 posts
11 upvotes
nataliya64605 wrote: I usually get about a a gram per lb. No whey, but I use hemp hearts in my shakes with a bunch of other seeds, chia, flax, pumpkin, sesame, add some greens that contain decent amount of protein, ie sprouted beans, peas, kale (Vitamix will get it nice and smooth) and I can get a around 40 grams of protein from the shake spread over 2 servings over the day, plus a load of other vitamins and minerals.

I eat lots of meat too, but add organ meats like liver, heart, kidneys. Usual red meat, white meat, seafood. One thing that I found convenient over the years was making my own jerkey, I have a dehydrator so every few weeks dyhydrate a kilo or 2 of flank from Costco and keep in the fridge. Pressure cooker is also a very convenient tool, lets you prepare cheap though meat in less than an hour. Also use the pressure cooker to make yogurt, as I can't tolerate milk anymore.

Other sources I use almost daily are eggs, cheese, red lentil or chickpeas pasta, hate the taste of bean pasta for some reason, canned fish.
I was like you: Protein, protein protein. Gained muscle but nothing compared to how much I was eating.

I actually drastically reduced my caloric intake, cut out dairy completely, only ate lean meats, nut, legumes etc. I went from 300-400 g or protein to about 80-100 a day.

Guess what happened? Strength went up, lost body fat and gained more muscle than I ever did in my life. So rethink your diet. I went from a steak a day to a steak a month and got stronger, not weaker. Then again I replaced meat with greens....a lot of damn greens. I also save about 250-300 a month on grocery bills due to red meat reduction. I use turkey/chicken.
Deal Guru
Dec 31, 2005
13306 posts
740 upvotes
I don't eat a ton of Protein. Typically between 150-200 g per day. Current body weight is 225lbs.

Going to the gym 4 times a week. Definitely seeing gains in strength and some size (and reduction of fat).

Over that past 60 days my increases have been - strong lift sets:
Bench (Flat Back - will move to a proper form now) - 185lbx5 to 210lbsx5
Deadlift - 275x5 to 335x5
Squats - 225x5 to 255x5

I am moving slowly and not pushing too hard as I do have to consider age as well - 45.
Deal Fanatic
May 14, 2009
6640 posts
1381 upvotes
famosa wrote: I too used to be all about protein, protein, protein, but have now switched to a much more balanced diet.

Also, double check with a doctor before you go binging on protein.

It's rare, but too much protein can kill you > Female body builder dies from eating too much protein
She had a rare, underlying health condition.

There hasn't been any research showing that high protein diets causes negative health effects in healthy individuals. That doesn't mean you need to binge on protein. But it also doesn't mean you need to be afraid.
Jr. Member
Jan 4, 2017
175 posts
43 upvotes
MyNameWasTaken wrote: What’s a comparable alternative to whey? It just doesn’t react well with my skin.
I was taking whey and gainers for over a decade, and could not figure out why my skin was breaking out like i was 15 all over again ahaha. Cut whey/gainers and drastically cut my dairy intake (occasional ice cream/cheese/yogurt) and my skin has cleared up a ton. I've experimented with different vegan proteins. For some reason I was still reacting to the VEGA brand. I am not taking Naked Pea Protein from Naked Nutrition, and my skin has not reacted at all. 100% yellow pea protein, no other ingredients.
Deal Expert
User avatar
Aug 2, 2010
15193 posts
4974 upvotes
Here 'n There
amz155 wrote: I usually consume about 130-150g daily. I weigh 160lbs, slowly gaining.

Whey powder seems to be the cheapest source of protein. I prefer food, but usually have one scoop of protein daily -either tossed into my coffee or into milk that I pour over cereal. Food-wise, I eat a lot of eggs, egg whites, ground chicken, chicken thighs, lean ham, lite tuna; I stock up when stuff is on sale.

To bulk up, a calorie surplus is needed and not necessarily a high protein intake. If you want to prioritize gaining muscle, a small surplus with sufficient P intake will do the trick. If you're in a surplus, most people don't really need more than 0.82-1g protein per lb body weight.
0.8-1.2g/kg of body weight is all you need. You guys are overdoing it. Start reading and learning how much protein you really need. On top of that the body can only process about 30-35g per sitting.

Processed protein is industrial crap with lots of additives and chemicals you don't need with many undisclosed on the label. Eat real food not the protein Kool-Aid these companies fool you into buying and ingesting by their clever marketing.
Jr. Member
Jan 4, 2017
175 posts
43 upvotes
eonibm wrote: 0.8-1.2g/kg of body weight is all you need. You guys are overdoing it. Start reading and learning how much protein you really need. On top of that the body can only process about 30-35g per sitting.

Processed protein is industrial crap with lots of additives and chemicals you don't need with many undisclosed on the label. Eat real food not the protein Kool-Aid these companies fool you into buying and ingesting by their clever marketing.
Not everyone has the time to purchase/prep/eat real food. Supplements are to do exactly that, supplement not replace. I do agree that majority of the shit out there is filled with stuff you don't need, there are still decent supplements out there that can supplement your nutritional void.
Deal Fanatic
May 14, 2009
6640 posts
1381 upvotes
eonibm wrote: 0.8-1.2g/kg of body weight is all you need. You guys are overdoing it. Start reading and learning how much protein you really need. On top of that the body can only process about 30-35g per sitting.

Processed protein is industrial crap with lots of additives and chemicals you don't need with many undisclosed on the label. Eat real food not the protein Kool-Aid these companies fool you into buying and ingesting by their clever marketing.
No, the body isn't limited to 30-35g of protein in terms of what it can process in one sitting (that's outdated bro info FYI). And , no, I'm not overdoing it for *my* context. The amount of protein I consume in no way interferes with me getting enough fat or carbs so I don't know how I'd be overdoing it. Overdoing would mean I'm eating so much that it's filling me up and I'm not hungry to eat all the kcals I need to, or that it uses too many kcals such that I can't eat enough carbs or fat. I'd have to go out of my way to only eat 57-86g of protein. It's much better for me to eat intuitively and have my intake fall where it does. It happens to fall at a good number.

https://www.atlargenutrition.com/is-the ... ngle-meal/


https://www.strongerbyscience.com/refle ... g-protein/



Would love to see proof of protein powder (which IS a food :) ) having 'lots of additives and chemicals' that we don't need that are undeclared in the ingredient list. Where did you see this? Of course there are shady products, just like everything else. Don't buy shady protein powder, just like you shouldn't buy shady salamis or questionable fish.
Member
Sep 2, 2017
235 posts
120 upvotes
Canada
about at least 100g of protein a day

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