For a non-athlete who only exercises moderately. 45 minutes of brisk walking per day kind of shit.
155 lbs. Would 105g be enough?
For my daily total, I count only the more highly bio-available protein (eggs, yogurt, animals). I don't count protein from stuff like nuts, legumes, and vegetables.
God damn!!!!!!!!!!!!!!!!!
I meant 1.5g per kg body weight
Pfitzenger says 1.2 - 1.7g protein per kg of body weight for an endurance athlete. 1 gram per kg for a sedentary person.
why do you think nuts, legumes, etc dont provide good protein?
steeple me this steeple me tha wrote:
why do you think nuts, legumes, etc dont provide good protein?
Exactly. Those proteins are probably MORE bioavailable.
More protein in broccoli than in steak - count the veggies too!
No, in my experience if you are doing over 15 miles a week of running you need to hit at least 2 grams per KG body weight or you will lose strength.
Pantman wrote:
Exactly. Those proteins are probably MORE bioavailable.
More protein in broccoli than in steak - count the veggies too!
!?!wtf am I reading?!?
Never seen so much stupid contained in one post. Amazing!
koi wrote:
!?!wtf am I reading?!?
Never seen so much stupid contained in one post. Amazing!
Really? Then respond rather than lash out while contirbuting nothing.
Vegetable protein is more easily digestable and absorbed.
There is more protein in 100cals of broccoli than in 100cals of steak. That's just a fact. I know it is typically measured per gram rather than per cal, but we need to eat a certain amount of cals per day, not a certain weight of food.
I have found while running high mileage that I have recovered better while eating a more predominately plant based diet.
Pantman wrote:
Exactly. Those proteins are probably MORE bioavailable.
More protein in broccoli than in steak - count the veggies too!
Wrongo:
Bioavailability refers to the protein's ability to be used by the body and it is measured by Biological Value (BV). The higher the BV, the more bioavailable the protein. The BV numbers below demonstrate how easily the body can absorb these protein types. The last few protein types mentioned on the list would need to be blended to make a complete protein.
whey blended products, BV 100-159
whey, BV 104
egg, BV 100
cow's milk, BV 91
egg white, BV 88
beef, BV 80
fish, BV 79
chicken, BV 77
casein, BV 77
soy, BV 74
potato, BV 71
rice, BV 59
wheat, BV 54
beans, BV 49
peanuts, BV 43
Wrongo. Most vegetable proteins are incomplete, which means you'll need to combine them with other proteins to get all the necessary amino acids. That's why rice and beans are such a popular dish in poor countries: they provide all the essential amino acids.
Broccoli is really, really not a good source of protein.
Well that's weird. I just noticed that M.C. Confusing also said "wrongo". Well, you are wrongo, Pantsman, so there you have it.
Anyway, protein/cal. is not a useful measurement. Vegetables are generally low in calories, so to get an appreciable amount of protein you'd have to eat huge amounts of vegetables.
Rainy Day wrote:
Pfitzenger says 1.2 - 1.7g protein per kg of body weight for an endurance athlete. 1 gram per kg for a sedentary person.
I've heard this range as well...from several sources. I weigh 150 and seem to do very well around 100g per day (1.5g rate). Eat animal based proteins for complete amino acids.
All I can tell you is that when running very high mileage (140+) I was struggling with recovery and upped my protein and it helped a lot - extra chicken and protein shakes.
Then this year I ran 600 miles in Jan while eating a nutirtarian diet - predominately vegan but basically trying to flood the body with as many nutrients as possible from healthy plant sources. My protein intake was lower than before I upped it previously and yet I recovered noticeably better than ever before.
Maybe "bioavailable" was the wrong term (or wrongo!), but I recover better with more salad, more veg, more fruit, more raw food and no meat/dairy. Experiment of one - it works best for me. BUt I know many others who have said the same thing (which is why I tried it).
I suspect the huge number of antioxidants and phytonutrients help with recovery and naturally reducing inflammation. But, whatever is the case, it made a big difference for me.
Pantman wrote:
All I can tell you is that when running very high mileage (140+) I was struggling with recovery and upped my protein and it helped a lot - extra chicken and protein shakes.
Then this year I ran 600 miles in Jan while eating a nutirtarian diet - predominately vegan but basically trying to flood the body with as many nutrients as possible from healthy plant sources. My protein intake was lower than before I upped it previously and yet I recovered noticeably better than ever before.
Maybe "bioavailable" was the wrong term (or wrongo!), but I recover better with more salad, more veg, more fruit, more raw food and no meat/dairy. Experiment of one - it works best for me. BUt I know many others who have said the same thing (which is why I tried it).
I suspect the huge number of antioxidants and phytonutrients help with recovery and naturally reducing inflammation. But, whatever is the case, it made a big difference for me.
Keep your diet that is rich in vegetables and then add in whole eggs, fatty fish, and plain yogurt. My guess is you'll feel even better.
No problem with a small amount of fish on occasion, nor the odd egg, but have been much better without dairy at all.
I should add that on a high meat, high protein, high mileage (all on road) program I became anaemic; with the nutritarian approach I have not. Again the plant sourced iron (though smaller in quantity) seems to have more effect. Things like spinach, spirulina, chia seeds and the like, I have no iron issues.
Pantman wrote:
I should add that on a high meat, high protein, high mileage (all on road) program I became anaemic; with the nutritarian approach I have not. Again the plant sourced iron (though smaller in quantity) seems to have more effect. Things like spinach, spirulina, chia seeds and the like, I have no iron issues.
You are trolling. Piss off.
An endurance athlete should get about 30-40% of daily calories from protein, 40-50% from carbs and the rest from fat. Many top athletes use a 40-40-20 diet.
If you eat 2500 calories a day, then you need 1000 calories from protein. 1g of protein has 4 calories, so 1000 calories is 250g of protein. For a 70kg male that's more like 3.5g protein per kg of body weight.
1.5g of protein per kg of body weight is not enough. For the 70kg guy that's 105g of protein per day, which is like less than 4ounces of protein or 1/2 of a chicken breast. Chipmunks eat more protein that that.
Ninetonite wrote:
An endurance athlete should get about 30-40% of daily calories from protein, 40-50% from carbs and the rest from fat. Many top athletes use a 40-40-20 diet.
If you eat 2500 calories a day, then you need 1000 calories from protein. 1g of protein has 4 calories, so 1000 calories is 250g of protein. For a 70kg male that's more like 3.5g protein per kg of body weight.
1.5g of protein per kg of body weight is not enough. For the 70kg guy that's 105g of protein per day, which is like less than 4ounces of protein or 1/2 of a chicken breast. Chipmunks eat more protein that that.
do you have sources for your opinions?
It's whey too much protein! LOL
Ninetonite wrote:
105g of protein per day, which is like less than 4 ounces of protein or 1/2 of a chicken breast.
Are you high?
1 oz of chicken = 7 grams of protein.
And please provide a link to peer reviewed research studies that conclude that anyone needs more than 2g of protein per kg of body weight.