BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > General information > General diet questions
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 01-04-2014, 01:31 PM
JohnnyBoy JohnnyBoy is offline
Junior Member
 
Join Date: Dec 2013
Posts: 16
Default Protein Intake - 2g per kg of lean body weight?

This article suggests you need 1.8 - 2.4g per lean bodyweight. The conventional wisdom is around 1Ib per pound of bodyweight ie 2.2g per total bodyweight - not just lean.

http://evidencemag.com/dieting-protein-needs/

Are people finding protein requirements hard to follow?
Reply With Quote
  #2  
Unread 01-04-2014, 01:52 PM
lylemcd's Avatar
lylemcd lylemcd is offline
Administrator
 
Join Date: Feb 2008
Posts: 22,641
Default

You don't need protein to support fat mass.

And keep in mind that in the population that originally came up with 1 g/lb (i.e. fairly lean bodybuilders), the difference between lean and total weight is not major. As bodyfat levels go up, the difference becomes greater and it's more important to correct for that.
Reply With Quote
  #3  
Unread 01-04-2014, 02:01 PM
JohnnyBoy JohnnyBoy is offline
Junior Member
 
Join Date: Dec 2013
Posts: 16
Default

For me, my lean bodyweight, is estimated to be around 60kg that is between 108 and 144g of protein, if going by recommendations in above article. My BF is 23% so I should be working say around 140kg?
Reply With Quote
  #4  
Unread 01-04-2014, 04:02 PM
BigPecsPeter BigPecsPeter is offline
Senior Member
 
Join Date: Apr 2013
Posts: 2,275
Default

Sounds okay, and in reality you can probably get away with less.
Reply With Quote
  #5  
Unread 01-04-2014, 06:15 PM
WM95 WM95 is offline
Member
 
Join Date: Oct 2013
Posts: 61
Default

http://mennohenselmans.com/the-myth-...-bodybuilders/

Last edited by WM95 : 01-04-2014 at 06:26 PM.
Reply With Quote
  #6  
Unread 01-04-2014, 06:55 PM
lylemcd's Avatar
lylemcd lylemcd is offline
Administrator
 
Join Date: Feb 2008
Posts: 22,641
Default

http://www.bodyrecomposition.com/mus...-athletes.html

I still side with Tipton in his review which basically argues better to err on the side of too much (and that there might be adaptations more than just muscle in athletes not yet studied) than too little.
Reply With Quote
  #7  
Unread 01-05-2014, 11:51 AM
AlexH AlexH is offline
Senior Member
 
Join Date: Dec 2012
Posts: 162
Default

I personally use total body weight as apparently most of the studies used that, and its easier to calculate. For what its worth I find that eating between 1.5-2g per kg of bodyweight is fairly easy to achieve even when using total bodyweight, and iv never found a need to eat more than 1.5-2g per kg, although take into account im not an advanced athlete.
Reply With Quote
  #8  
Unread 01-10-2014, 06:36 AM
JohnnyBoy JohnnyBoy is offline
Junior Member
 
Join Date: Dec 2013
Posts: 16
Default

Interesting article. I note the conclusion

"There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasnít been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels."
Reply With Quote
  #9  
Unread 01-10-2014, 07:48 AM
w1cked w1cked is offline
Senior Member
 
Join Date: Sep 2011
Posts: 1,889
Default

Quote:
Originally Posted by JohnnyBoy View Post
Interesting article. I note the conclusion

"There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels."
even then there's a lotta high level bodybuilders who don't recommend going overboard with protein-eg; dorian and nasser usually stuck to 1-1.5g/lb...actually nasser reportedly didn't exceed 200 g protein for a lot of his career. as does Kai Greene's trainer, george farrah. they are dealing with guys who use grams of gear a week (farrah does 1g/lb whilst bulking, 1.5g/lb whilst cutting)
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:22 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.