Too much protein

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2008-09-30 8:27 PM

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Subject: Too much protein
OK, so I hired a coach a couple of weeks back. He observed my nutrition for a couple of weeks and says I am taking in too much protein. I have been averaging something like:
carbs - 300 grams
protein - 200 grams
fat - 60 grams

I am trying to get down to a weight of 235 as I train and compete at the 1/2 and full IM next year. I always thought more muscle would burn fat, but he says I actually need to lose some of my muscle as well. He recommends around 100-115 grams of protein. Right now I am in the 270 range. Does this make sense?

2008-09-30 9:04 PM
in reply to: #1707581


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Subject: RE: Too much protein
if your goal weight is 235 use that as your focus.  Typically to keep the muscle that you have during strenuous workouts a given person should consume a 1 to 1 ratio.  1lb to 1g of protein.  But if your goal weight is 235 use that as the number of grams of protein you will need to consume daily.  And now divide that by the planned # of meals you will consume daily. Ex 235 / 6 = 39.2 (39).   You will need to consume 39 grams 6 times a day to maintain muscle at 235lb.  If it is difficult for you to eat 6x a day supplement a meal with protein shakes or bars.  Hope this answers your  protein question! As for the ratio of carbs and fat to reach your goal weight that is another story, that has to do with you energy output.
2008-09-30 10:49 PM
in reply to: #1707631

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Alpharetta, Georgia
Subject: RE: Too much protein
bacurls - 2008-09-30 9:04 PM

Typically to keep the muscle that you have during strenuous workouts a given person should consume a 1 to 1 ratio.  1lb to 1g of protein.


Not trying to hijack the thread but can you point me to a source for this? I'm interested in the scientific stuff around protein since I'm a vegetarian. Example: today I ate a Clif Builder bar which has 20g of (soy) protein and that's probably the most protein intake I've eaten in a day in a long time. I eat tons of veggies and beans, but I doubt it adds up to much more than 20g a day. However, I seem to have no trouble whatsoever with maintaining my muscle mass. In fact, I I've gained some - see this pic as an example. I weigh 120 pounds so I should be eating 120 grams of protein a DAY? yikes.

I personally think most people consume way too much protein but that's coming from a vegetarian standpoint. Can someone show me the science behind the ratios you supposedly need to maintain muscle? Cause I seem to be defying it.
2008-10-01 1:05 AM
in reply to: #1707581

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Subject: RE: Too much protein

It's a interesting question because most of the studies I have read are focused around body builders. I just went to a sports nutritionist and she recommended I intake 1800 to 200 Calories per day with only 10 to 15% from protein. at 1800 Calories and 15% thats about 67 grams of protein and I am 241 pounds. She basically said with the level of cardio I needed most of my nutrition from complex carbs then fat and finally protine and that I should not loose any muscle mass on this diet. total mix was:

 55-65% carb

20-35% fat

10-15% protein 

If I get much ober this protein percentage I find it very hard to stay under 2000 calories per day without feeling hungry. 

I also have to say this mix has been working quite well for me and I lost 10 pounds this month on it without feeling sluggish at all. 

I'm curious to see what others are doing though. 

2008-10-01 8:36 AM
in reply to: #1707581

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Subject: RE: Too much protein
I also heavily suscribe to 1gram per bound of bodyweight.
It has always worked for me in maintence or adding of muscle.
In my opinion, which could be worth nothing, is that that is not enough protein for a 235 pound individual. if you were eating 5-6 meals a day, thats only 39 grams of protein per meal or a 4 oz piece of chicken breast!
I know i can find info as to why this is the most beneficial but im going to have to search for that info. ill try to post it later if i can.
2008-10-01 9:50 AM
in reply to: #1707950

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Alpharetta, Georgia
Subject: RE: Too much protein
piggpen35 - 2008-10-01 1:05 AM

It's a interesting question because most of the studies I have read are focused around body builders. I just went to a sports nutritionist and she recommended I intake 1800 to 200 Calories per day with only 10 to 15% from protein. at 1800 Calories and 15% thats about 67 grams of protein and I am 241 pounds. She basically said with the level of cardio I needed most of my nutrition from complex carbs then fat and finally protine and that I should not loose any muscle mass on this diet. total mix was:

 55-65% carb

20-35% fat

10-15% protein 

If I get much ober this protein percentage I find it very hard to stay under 2000 calories per day without feeling hungry. 

I also have to say this mix has been working quite well for me and I lost 10 pounds this month on it without feeling sluggish at all. 

I'm curious to see what others are doing though. 



See... that makes so much more sense. And it looks like it is working for you. Congrats!


2008-10-01 9:56 AM
in reply to: #1707581

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Subject: RE: Too much protein
The nutritionist said anything more that that in a meal would just end up in the toilet... Her opinion was that most athletes eat entirely too much protein and that the excess is eliminated or stored as fat.
2008-10-01 9:56 AM
in reply to: #1707581

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Master
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Subject: RE: Too much protein
The nutritionist said anything more that that in a meal would just end up in the toilet... Her opinion was that most athletes eat entirely too much protein and that the excess is eliminated or stored as fat.
2008-10-01 10:18 AM
in reply to: #1708572

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Subject: RE: Too much protein
See, I am coming from an entirely different background. I played football through college as a defensive lineman and put on a lot of muscle. I have always carried a lot of muscle. Now, as I am becoming more serious about SBR, I am being told that I need to lose a pretty good deal of this muscle. This was the reasoning behind my coach dropping my protein. He says that when we reach my target weight we will adjust my protein intake for maintenance of lean muscle. Before starting SBR, I would actually consume 1.5 grams per lb which for me was around 425 grams per day.
2008-10-01 11:35 AM
in reply to: #1707581

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Modesto, California
Subject: RE: Too much protein

katybug34 - 2008-09-30 6:27 PM OK, so I hired a coach a couple of weeks back. He observed my nutrition for a couple of weeks and says I am taking in too much protein. I have been averaging something like: carbs - 300 grams protein - 200 grams fat - 60 grams I am trying to get down to a weight of 235 as I train and compete at the 1/2 and full IM next year. I always thought more muscle would burn fat, but he says I actually need to lose some of my muscle as well. He recommends around 100-115 grams of protein. Right now I am in the 270 range. Does this make sense?

This may be dead on if your coach has taken into consideration the type of training that you are doing and your weight goals, carbs may be high and fat low if anything. Age, metabolism,goals and activity in the gym and at work all have to be taken into consideration, so you cannot follow a template diet. If you are incorporating any type of strength training right now I would say your protien intake may be low. As I am sure your coach mentioned that strength training will accelerate weight reduction, added protien will help build muscle as well as protien ingestion itself burns more calories, if your not doing any strength training it seems about right, too many carbs or the wrong type of carbs will cause an insulin spike and your body to store fat. I try to stick to a 40% carbs/40% protien/20% fat ratio  based on my weight. You will see all different kinds of ratios thrown out there, most by supplent companies with protien requirements as high as 2.0 grams per pound. I think the magic number will come to you by guidence and experimenting with your coach, there is nothing written in stone. But to me you are headed in the right direction.

2008-10-01 1:43 PM
in reply to: #1707581


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Subject: RE: Too much protein
protein ingestion burns more calories, it slows down the insulin production from the pancreas and heals muscles tissue caused by stress, it also keeps your immune system functioning properly.  I think there is a miscommunication her on this link, I am not saying just eat protein like the Adkins warriors. I am all about the balance of protein/carb/fat ratios.  And if you are training HARD your body will require more protein so the carbs (energy) that you ingest are STORED as glucose so they can be burned slower during exercise.

2008-10-03 10:05 PM
in reply to: #1707581

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Subject: RE: Too much protein

I saw a tri coach nutritionist and he recommended I eat 170 grams of protein a day when trying to lose weight which is greater than 1:1. Key was to limit carbs to about 115-150 grams depending on how much training I had in a day.

If I wasn't trying to lose weight grams of protein went down and carbs go way up.

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