Protein

That's like half of what a 30 year woman sitting on her butt all day requires. You might want to up your intake.

As far as I can see:

meat

eggs

milk

cheese

grains

legumes

I haven't eaten eggs or milk in months so that may be somewhere to start. I don't think I eat legumes either apart from occasionally peanut butter. Eat meat about once a week. I was really surprised it was so low...

get some cage free or range fed eggs, scramble them up; add some veggies and herbs or salsa.Good stuff.

ever heard of protein shakes....36g is pathetic, general rule of thumb is that to build and maintain muscle, your body needs 1.5 grams per lb of body weight. ex. you weight 100 lbs, take in 250 grams a day.

1.5 cal/lb * 100 lb = 150 cal

Protein is good for the body, especially for someone who is trying to improve their fitness. Protein helps the body, the muscles, recover from the workouts you do every day and will not have negative effects, but positive ones. Eating protein shortly after finishing a run or workout is also a good time to eat it, along with some carbs and water... and in the morning, and in the afternoon, and at lunch... a balanced diet...

Aside from 250g being virtually impossible to healthily consume in a day , your math is wrong. By your formula, it should be 150g of protein per day.Personally, I've read that 2 times your weight in kilograms (protein amount is in grams) is the amount of protein an active person needs in a day. e.g. if you weigh 70kg, you need 140g of protein a day.Protein shakes are definitely a good way to get lean protein without the associated fats of meat. I use whey- I blend two scoops (80g protein) with ice cream, milk, and peanut butter. Tastes good and probably gets close to 100g protein in one serving.

300g of protein a day wrote:

ever heard of protein shakes....36g is pathetic, general rule of thumb is that to build and maintain muscle, your body needs 1.5 grams per lb of body weight. ex. you weight 100 lbs, take in 250 grams a day.

Eat meat every day. Simple as that. Chicken or low fat beef.

Go to

www.bodybuilding.com

and read their nutrition articles for women.

The protein in eggs in in the whites. The fat is in the yolk.

Chicken is good for protein and very low in fat (skinless).

Protein shakes and MRP (meal replacement) shakes are great to get more protein without eating a lot.

Spread your meals out over several meals.

I could go on and on, but the articles do it all for you. :)

for a female runner i would say 1g of protein per 1lb. of body mass would be good..plus or minus 15% or so

the 1.5 to 2g+ per lb of body weight are for males looking to gain a large amount of muscle mass, or maintain the large amount they already have..

300g of protein a day wrote:

ever heard of protein shakes....36g is pathetic, general rule of thumb is that to build and maintain muscle, your body needs 1.5 grams per lb of body weight. ex. you weight 100 lbs, take in 250 grams a day.

"nordic" wrote : Personally, I've read that 2 times your weight in kilograms (protein amount is in grams) is the amount of protein an active person needs in a day. e.g. if you weigh 70kg, you need 140g of protein a day.

Protein shakes are definitely a good way to get lean protein without the associated fats of meat. I use whey- I blend two scoops (80g protein) with ice cream, milk, and peanut butter. Tastes good and probably gets close to 100g protein in one serving.

HA HA....

To the original poster, BEWARE of getting your nutrition advice from the internet. Both these guys are pretty far off (and I actually study this subject, so trust me more than them)-

There is much controversey on how much protein athletes need. Some researchers don't think athletes need much more than your average person. Some body building coaches think massive amoutns are necessary. But I am looking at a chart right now from one of my texts that is a "synthesis" or average of many of the leading studies and researchers on protein and athletes. And it states:

Grams of protein per KG of body weight-

Sedentary .8

endurance trained 1.2-1.4

strength trained 1.3-1.6

So in short, you likely need (averaging some of these totals together), anywhere from 1-1.5 g's of protein per KG body weight, which if you weigh around 110 lbs, would be 50 kg's x 1 to 1.5, or 50- 75 g's protein a day. NOT 250g a day or even 100g a day (2 g's per kg) as suggested by the other posters. Around 60 g's day would be playing it safe, so yeah, you need to increase your intake. A single scoop of whey or soy protein powder mixed into a glass of milk a day (around 30g's protein total) would get to your total pretty easy.

(and to the guy that has 100g protein in "one serving", you're wasting your $. One can't really digest/absorb/use more than 30-40g's at a time. You're body will get rid of the excess. Break that 100 into a few different servings a day, and you'll be better off.

As a matter of fact you are typical because you couldn't spell letsrunner.

I'll look into it.

Yes, I know that total is 'pathetic' to whoever said that but at least now I know why I've been feeling truly horrible recently.

I'm also in the process of losing 10lbs (almost there) down to a healthy BMI, which may have affected the amount of protein I'm taking in - obviously when I start eating to maintain the amount may go up naturally

so, what do you eat? i hope you like broken hips and a hunched back.

Runningart2004 wrote:

Eat meat every day. Simple as that. Chicken or low fat beef.

enjoy heart disease, my friend.

wayyyyy better off getting your protein from plant-based materials. no cholesterol, saturated fats, steroids, antibiotics, hormones. way better for the environment, and obviously less cruel than killing animals to get your protein fix.

If you want breasts and no testicles, eat as much soy as you can stuff in your mouth.

If actor Cameron Diaz said it, it must be true!

"As actor Cameron Diaz put it after hearing that pigs have the mental capacities of a 3-year-old human: "[Eating bacon is] like eating my niece!"

I get about 300g of protein a day, but then again, I quit running and took up bodybuilding. And it's all done "healthily."

But yes, his math was way off.

I'd be okay with eating out Cameron Diaz