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How much protein is enough??



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IMELECTRIC
SparkPoints: (13,779)
Fitness Minutes: (9,846)
Posts: 517
11/19/12 12:13 P

Thanks for the replies!

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DIETITIANBECKY
Posts: 26,543
11/14/12 7:13 P

12 miles weekly (this is less than 2 miles/day). While this is a great daily exercise plan---it is in no way an "endurance athlete", even if you do add on your zumba. Your SP protein range will definately take care of your protein needs: 60-136 grams daily. In fact the 50-75% formula would put you at 145# at 72.5 - 101.5 grams daily. This falls within your SP range. I really don't see an issue at all. You can easily drop back to 60 grams daily and be fine.

SP Registered Dietitian Becky



NIRERIN
Posts: 11,809
11/14/12 5:24 P

it does depend on the individual. and around ten percent is fine if it works for you. personally, as long as i'm regularly getting at least 35 grams, more than that does nothing for me [i often get more, but i have found that's my critical mass point. below that level and i am hungry, as long as i am above it it really doesn't matter]. and i just did my first half marathon over the weekend. and i will say right now that i don't think i ever have or ever will eat 75% of my bodyweight in grams of protein. i'd have to be faced with some serious medical issues to even consider eating that much protein. i know i am also a part of the minority on this, but i figured that i would toss my two cents in in the event that you're one of the minority as well. some people just aren't as filled by protein as others.



TACDGB
Posts: 6,097
11/14/12 3:54 P

I am lifting weights 3 days a week @ hour each time. I also run 5 days a week @ 45 to 60 mintues each time. I was told to eat 1 gram per pound of what I weigh.



IMELECTRIC
SparkPoints: (13,779)
Fitness Minutes: (9,846)
Posts: 517
11/14/12 1:53 P

Thanks! I will keep watching for new posts. I forgot that I also do strength training. I am going to incorparate 2 hrs of zumba in my week to see if that kicks the 10 lbs. I am also going to redo my nutrition, that one is the original one I did 30 lbs ago.



KYLAR_STERN
SparkPoints: (22,196)
Fitness Minutes: (23,799)
Posts: 1,053
11/14/12 1:32 P

I hate doing this, but please don't listen to DANNIELLEMARIE's advice. 5-10% may be what you need to survive, but you certainly want more than that if you want to perform well. As HEALTHY-SPARK stated, you don't want to lose muscle mass with all your running and eating more protein will help that. And I know you didn't bring it up really, but working some strength training into your week may be the little extra it takes for you to lose those dreaded last 10 pounds. Good luck!



DANNIELLEMARIE
Posts: 1,416
11/14/12 1:27 P

the minimum required by our bodies is somewhere in the 5-10% of total calories range (varies according to the individual). the consensus seems to be that someone who is in the process of losing weight may need a little more. there is no benefit to taking in more protein than your bodies can use.



HEALTHY-SPARK
SparkPoints: (38,646)
Fitness Minutes: (34,880)
Posts: 1,063
11/14/12 1:09 P

Back in the day, I worked with a personal trainer for several years and protein was always the key to my success in the gym. From totally anecdotal evidence, I find if I eat more protein, I'm less hungry and have more energy and seemingly do better with my weight loss goals. The problem is that I often have a hard time getting in that much protein each day. Try experimenting. With all of the running you are doing, you are bound to lose muscle mass unless you make an effort to replenish it.



KYLAR_STERN
SparkPoints: (22,196)
Fitness Minutes: (23,799)
Posts: 1,053
11/14/12 12:57 P

Spark has very low protein reccomendations compared to most sites. For a woman running as much as you, most places would reccomend .75g protein/pound lean body mass. As a runner you also need to be sure you are getting enough good carbs, but if you don't get enough protein your body will turn to muscle and protein for energy as well. If you where looking to build muscle you'd need about a gram per pound of lean body mass, but .75 should be enough to just maintain.

But really, if there's one macro to go over on without feeling bad in the slightest, its protein.

Edit: So I guess the 50-75% of weight in grams is pretty close. If you wanted to eat towards the upper end of that it wouldn't be a problem.

Edited by: KYLAR_STERN at: 11/14/2012 (12:59)


YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
11/14/12 12:25 P

I took a look at your tracker, and it looks like you eat like 1300-1500/day. That's what I ate to lose weight and I wasn't running like you do. I'm wondering if you're not eating enough for the amount of exercise you do, so your body is holding onto every last bit it can. What calorie range did spark give you when you put in your exercise?

As for "enough protein" it depends on the individual really. "They" (whoever they are) say that the minimum is 60. I personally find that if I don't get at least 80 I feel hungrier throughout the day. But that's me.



IMELECTRIC
SparkPoints: (13,779)
Fitness Minutes: (9,846)
Posts: 517
11/14/12 12:17 P

I am currently running 12 miles a week. I have been reading a book that says a runner should eat 50-75% of their body weight in grams of protein. I have been struggling with this to keep in my nutrition goals. Should I stay with my SP goals or redo them? Sense I have been increasing my protein I struggle with appitite and haven't been losing weight. ( I have maintained but would like to lose 10 more pounds.)

Any suggestions???



 
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