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How Much Protein Do I Need?

QUESTION: How much protein do I need?

ANSWER: That depends on your goals. ACSM recommends you take no more than 1gm per poud of body weight, although body builders are known for taking up to 2gms per pound of body weight. I am a 145lbs and I try to get a third of my calories from protein, which (when dieting) equals 100gms of protein or .7gms per pound of my body weight. (THE MATH: 1200 calories x 1/3 = 400 calories divided by 4 (4 calories per gram of protein) = 100gms of protein). The most protein I get is around 130gms of protein while Steve probably gets more like . (I normally have one post workout shake and another shake either in the morning after my run or before bed. Steve averages 190-210gms of protein a day.

Most trainers in the industry suggest .5-.75gms per pound of your ideal body weight for women and 1-2gm per pound of ideal body weight for me. I would say anyone’s minimum should be .5gms of protein per pound of “IDEAL” body weight. For instance, if you are 200lbs but you want to be 150lbs, I’d suggest never dropping below 75gms of protein if you are actively workout. Of course this varies with people’s training, weight goals, existing lean mass, gender, etc – but it’s a good general rule of thumb.  Read the rest of this entry

‘High Protein’ Foods Exposed

1st blog in this week’s series: “Eating for Success” 
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QUESTION:I want to increase my protein so I can lose fat and gain muscle. What foods besides eggs, peanut butter, chicken, lima beans are high in protein?” Darryl 

ANSWER: Darryl, there’s a difference between a food having protein in it and a food actually being considered a good ‘protein source’. In my opinion, I don’t consider a protein ‘high-protein’ unless it has at least a third of the calories coming from protein.

It’s hard to determine what’s high in protein without looking at all the substrates. There are approximately 4 calories in one gram of protein, 4 calories in one gram of a carbohydrate, 7 calories in a gram of alcohol and 9 calories in a gram of fat. Below are graphs of the foods mentioned so you can visually see the breakdown of each food. Now, let’s see how some of the foods you mentioned weigh in.  Read the rest of this entry

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