Q and A: Protein-When, Where and How?
27 01 2009
Hey Kelly,
I was just reading your post on rest, and you mentioned the importance of protein intake. I hear so many different things on this topic. I tried doing Body For Life not too long ago, and I did notice a difference in my arms and legs, but I felt like I was eating so much protein. How much is truly necessary when trying to add lean muscle mass, and what are the best sources? I’ll eat meat, but I find myself eating less and less these days. I love yogurt and cottage cheese. Do I really need to be drinking whey protein shakes right after a workout and eat some type of casein protein before I go to bed? Are 6 smaller meals really better than 3 big meals? Ugh, totally confused. I would love some input whenever you get a chance.
Thanks so much!
Sincerely,
Heather
Great question.
Protein’s function is to rebuild your muscles. When you work out, you tear your muscles, and protein swoops in to repair them stronger than when you started.
Every person needs a certain amount of protein a day. Just like calories, if you eat more protein than you need, you store it as fat.
To figure out how much protein you need in a day; plug your stats into this equation:
Its as simple as that. No more, no less.
To put it simply- it doesn’t matter when you eat it. A lot of people think you have to eat it right after a workout to repair your muscles, but it will do that whenever you eat it. Calcium repairs bone, but you don’t eat calcium right after you break a bone, do you? You should eat calcium everyday to make sure when you need it, its there. Protein is the same way.
As far as where you get your protein, its up to you. But, when you get your protein from natural sources, such as meat and dairy, you also consume a whole host of other vitamins, and minerals- its like killing two birds with one stone. Most people get more protein than they need in a day anyway, so most of the time, protein powders and bars are unnecessary. When you get your protein from meat, however, you are also consuming saturated fat, so watch your portions. In terms of health concerns, too high saturated fat intake is more of an issue that not enough protein- so pay attention.
The world got on a protein kick after science discovered it repairs tissue. Scientists touting findings that eating protein would make you stronger physically, as well as mentally (by repairing brain tissue), caused people to start pumping themselves full of protein. This caused a saturated fat (ie. heart disease and high cholesterol) epidemic, which then brought us to the obesity epidemic we have today. Unfortunately, people are still stuck with this idea that the more protein the better- but that’s old, out dated science.
Don’t over think it.
Check out my guest video post on Kath Eats.
Every Gym’s Nightmare, fitness, health, yoga, pilates, strength training, personal trainer, cardiovascular, cardio, exercise, wellness, weight loss, blog, blogging, fitness blog, weightloss blog,
I have found I cannot get my required intake of protein (about 100 grm) from animal sources without getting way too much fat. Even using lean chicken breast and turkey. Have not solved the code for doing this.
So I use protein shakes. One after each workout seems to help with soreness and DOMS, and keep me from crashing like brick a couple hours later. Then one in the evening.
After a year and half of losing weight, it was not until I added the protein shakes that I started building muscle. Over night. So for me, it’s the trick.
Thanks for the great topic. My question is….are your protein needs the same if your trying to lose fat….like 80lbs of it? LOL.
kristine- yup- its the same. Protein serves a function and it takes a certain amount to perform that function wether you are under weight or over weight.
“The world got on a protein kick after science discovered it repairs tissue. Scientists touting findings that eating protein would make you stronger physically, as well as mentally (by repairing brain tissue), caused people to start pumping themselves full of protein. This caused a saturated fat (ie. heart disease and high cholesterol) epidemic, which then brought us to the obesity epidemic we have today.”
Sources please! Do you really believe that an emphasis on protein is behind the obesity epidemic? I have never heard that before and think the evidence to support that claim is thin to nonexistent.
Thank you Kelly. So helpful – just the info I needed.
I saw your guest post video – love it. Strength training in only 8 minutes – perfect! Burpees kill me every time.
Wow, great article. I didn’t know I needed so little protein! I just shared this post on Twitter!
Hello, I live in Oak Hill, Virginia, and I would love to read this book! Sounds so interesting. I recently made the change to turn my eating habits around and embrace healthy living/eating. I also added you to my google reader and love checking your updates everyday!
Thanks!
-Leslie
http://lovejackson.blogspot.com
hey there! I saw your awesome video on katheats today…absolutely perfect timing because its snowing where I am, so I can’t get out to the gym… anyway, thanks so much for posting this info, I am not a big fan of eating too much meat, and my family/friends sometimes give me a hard time – I used that equation to calculate how many grams I need per day…and thats not hard to accomplish at all!
Yeah, thanks Kelly. I always thought I ate too little protein, but just under 60g isn’t that much! So seems like i’m getting plenty for my bodyweight
I wonder how many calculator frenzies are going on right now….lol
Better go and rip some muscles to untilise it
Tusc!
I just wanted to tell you I really like the comic things you put at the beginning of your posts, haha … love them.
Thanks for this answer. I kind of already had the gist of it, but this is a constance source of frustration between my dad and I. He’s convinced I don’t eat enough and I’m crippling my husband by not feeding him more meat.
Wait, deb, how is your required protein intake so high? I was shocked using that formula that I only require 50 g daily. I get far more than that without even trying. Cool…
Thanks! Glad I ordered my protein powder last night. Im not getting nearly enough.
Katy- funny you ask, because my source is from the book I am giving away this week.
pretty sure i said that the overconsumption of saturated fat brought us to the obesity epidemic- if you reread my quote you posted. The definition of obesity is being overfat which can only because caused by consuming fat.
jasmine- i get most of my protein from non-meat places, or tuna (is that meat?). i usually go over too, but I dont religiously count my protein grams or anything.
Lesley- i have a stupid sense of humor, which I like to share with all of you.
tfh- I need around 62 grams. some equations say 1 gram instead of .8, and then if you are a body builder, which i dont think any of us are, you need a bit more.
Kristine- thats rare! Most people go over.
Wow – what a great post! I too was confused about exactly how much protein is needed – not anymore!
thanks!
Thanks for the equation! That was nice and easy. I loved your video on Kath’s blog today! I will try that out!!
“The definition of obesity is being overfat which can only because caused by consuming fat.”
Not true. Kelly, I think your fitness advice is great, but you are not an RD nor an MD, and to the best of my knowledge you are not a biochemist. I wish you would stick to fitness advice and layoff of the nutrition advice, because your advice is often incorrect. Yes, excess fat can make you fat. But so can excess protein, or, as is more often the case, excess carbohydrate. Fat is not the only adipogenic macronutrient.
As has been noticed by scientists for decades, “Carbohydrate drives insulin drives fat” (Cahill 1965, see also Taubes 2007).
I know you disagree with the lower-carb philosophy (have you read Good Calories Bad Calories?) but regardless of your person viewpoint on that issue, it is irresponsible to say obesity is caused only by eating too much fat.
Also, I am confused about your protein formula. Previously you have said that you weigh around 120 lbs.
120/2.2 = 54.54 x .8 = 43.6
How are you getting 62? Based on the video you made for Kath, it doesn’t look like you’ve gained 50 lbs…
HI I also followed the trail from Kath Eats…LOVED the question and the video! You answered so many of my own questions, thanks so much!
Katy- As a certified personal trainer, i also had to take numerous nutrition courses, so technically I am within my scope to discuss general nutrition.
excess calories to turn to fat, no matter what their source: protein, carb, or fat.
Warning against the dangers of a high fat diet is no more irresponsible than using the text books I always refer to before answering a question.
while appreciate your multi-comment criticism of my blog and career, (as i write for many fitness and medical websites and companies) I would like to say the numerous nutritionists and doctors that read my blog everyday have yet to correct me on any of my facts.
also 62- typo. shoot me.
***I dont mind if you guys disagree with me, and encourgage everyone that does to speak up, but does it really need to be so hostile? Most bloggers delete comments like this, or pretend they dont happen and ignore them, but I can’ t- it blows me away why people have to be so quick to attack.
great info…….used the calculator and will work on that amount
Yeah, let’sall be friendly here people
As far as protein and fat and all that; I wouldn’t be scared of eating too much meat or carbs or fat for that matter as long you aren’t over emphasisizing them and they are coming from as close to a natural state as possible.
saturated fat isn’t even all that bad if you look at the literature closely.
it’s the processed carbs (sugars), processed vegetable oils and other crappy food that barely resembles food that is the biggest problem. unfortunately it is so rediculously obvious and uninteresting so we look for single nutrients to be the cause of our ailments like too much fat or carbs or some vitamin. wow this is long..
ps. i love protein!
theoddbod- there’s room for everything in your diet, even saturated fat. whic his good, cause i love me some peanut butter
Great information!!
Thanks for the info!
umm, i wish i hadn’t read the comments. because i thought it was a good post. i don’t count my protein, but i do try to load up on protein and veggies, with a side of complex carbs. that seems to fill me up the best. now if i could listen to myself all of the time
Thanks for reminding me to not overthink it
Of course, I already got out the calculator and figured out my protein number, but I need to remember to use that as a ballpark and not obsess over it!
kelly,
oh yes, i agree, there is nothing wrong with satfat (hehe),
Great post and kudos for handling the hostile comments so well! I am so tired of the fixation on protein! If you’re eating a variety of fresh whole foods you can never be deficient in protein. The truth is that animal foods is the #1 cause of cancer and heart disease in our society, according to a lot of independant studies (including The China Study). So in their quest to “get enough protein”, people are making themselves sick. It’s not necessary to be a vegan or a vegetarian (I try to avoid labels), but we should all be cutting down on our intake of animal foods and getting our protein, and all other important nutrients, from plant sources.
Some days I feel like just giving up in trying to get this point across. Most people don’t want to know…
Kelly,
I watched your video on Kath’s site and thought the moves look great. For someone who exercises regularly but is looking to get more into doing these weight training moves do you have a recommendation on the number of reps of each move I should be doing?
Thanks!
Followed the link from Kath. Thanks for the protein formula.
Love the video you did for Kath’s blog. Is this something you can do EVERY day, or is it better to do every other day?
I was wondering about # of reps also–but figured 10 to 15.
Thanks.
[...] other day, while perusing the interblags, I came across what Kelly from Every Gym’s Nightmare, a personal trainer in Seattle, wrote about protein. One line in particular began to resonate: [...]
H Kelly, I wanted to add my voice to the [polite] dissenters on the saturated fat issue. There is little evidence of saturated fat being bad, and that is offset by evidence that its actually good for you. I would direct you to these sites for a different perspective.
http://wholehealthsource.blogspot.com/2008/10/saturated-fat-and-risk-of-death-brief.html
and
http://sparkofreason.blogspot.com/2008/10/book-review-jungle-effect-by-daphne.html
Cheers,
Tony
Tony- I never said saturated fat is bad (I even stated above in the comments that there is room for it in your diet every day) but the overconsumption of saturated fat is bad, which comes when you eat a diet too high in animal protein. A diet high in saturated fat increases your risk for heart disease, high cholesterol, cancer and obesity. there’s no argueing with that:
http://www.diseaseproof.com/archives/hurtful-food-saturated-fat-vs-polyunsaturated-fat.html
http://www.webmd.com/cancer/news/20081113/saturated-fats-intestinal-cancer-linked
http://www.sparkpeople.com/community/ask_the_experts.asp?q=34
http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178/DSECTION=lifestyle-and-home-remedies
http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
http://www.americanheart.org/presenter.jhtml?identifier=3045790#sat_fat_health
http://win.niddk.nih.gov/publications/glossary/MthruZ.htm
I could go on….
Interesting links you provided- thanks!
it comes from a diet too high in animal protein- AMONG OTHER SOURCES. I have to be careful my all or nothing sounding statements- people take them as such.
Of course there are a number of reasons for the obesity epidemic- lack of knowledge, lack of movement, economic crisis, over processed foods, etc- Im just saying this is one of the causes- its a natural chain reaction.
[...] more thing A few people have commented on my interpretation of Kelly’s protein post. Some say that it doesn’t matter how much of what you eat is protein, that calories are [...]