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my trainer wants me to have 160 g protein per day



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GDBEAR65
SparkPoints: (2,095)
Fitness Minutes: (0)
Posts: 574
5/31/13 12:32 P

I agree with Becky - your trainer is not giving you good advice. As stated .5 - .8 g per pound is the recommended intake for athletes. For the rest of us, I'm sure we can get by just fine on a lot less than that.



VKLINE326
Posts: 817
5/31/13 11:08 A

Popsecret- I eat tofu, beans, nuts, protein powder, soy milk, and some mock meats. This usually give me around 80 grams per day. I feel good eating this way and see no reason to eat 160 grams per day, especially after getting so many fellow sparker's opinions.



DIETITIANBECKY
Posts: 26,449
5/31/13 10:01 A

You will be able to meet your protein needs "anywhere" within your range. Which I imagine is 60 up to 136 grams.
The range is wide because there are a variety of eating plans that still meet one's need. This also allows for food preferences, food availability, season food selections, etc.

becky



VKLINE326
Posts: 817
5/31/13 9:49 A

Thanks, DietitianBecky. The upper range of my protein on Spark is 136. I still find this almost impossible. I would rather lose the weight eating a variety of whole foods rather than tons of shakes. Will I be able to reach my goal getting just around 80 grams per day? 80 is a number that I am comfortable with and can attain on a balanced and enjoyable way of eating. My goal also includes reducing body fat to around 20 percent from my 28 percent now.

Edited by: VKLINE326 at: 5/31/2013 (09:50)


DIETITIANBECKY
Posts: 26,449
5/31/13 9:22 A

To the original poster.
Thanks for sharing more. Your trainer is not using research based evidence guidelines to develop your eating plan. I'm not sure what guidelines or training he/she has had???
You can basically stick with your SP ranges. I imagine your calorie range is about 1200-1550. Eat at the upper end of your protein range and lower to middle part of your fat and carb range. This will meet your needs!

Becky
SP Registered Dietitian



POPSECRET
SparkPoints: (43,136)
Fitness Minutes: (47,574)
Posts: 1,542
5/31/13 8:41 A

Just out of curiousity, what DO vegans eat for a normal amount of protein?

I tend to shy away from meat a lot of the time, but find I only really reach my reccommended protein amounts when I have a Greek yogurt for breakfast, a hard boiled egg for snack, tuna or turkey for lunch, etc.



JOYHUSTON
SparkPoints: (1,604)
Fitness Minutes: (760)
Posts: 4
5/31/13 8:12 A

I'm also vegan and have a really hard time reaching my SP recs!!!! I have to consciously eat protein sources like roasted chickpeas and protein shakes to get anywhere close. Definitely a struggle as a vegan!



VKLINE326
Posts: 817
5/31/13 6:24 A

Cbrennan2 - how many grams per day are you eating?



FITCOLLEENB
Posts: 696
5/31/13 12:42 A

I am currently on a meal plan & taking supplements. I see a nutritionist at a sports nutrition store. Protein is the key for me to stay satisfied, and not want to overheat. I eat 6 meals a day, and have 3 snacks. I eat tons of protein;lean turkey breast, chicken, protein powder, fish, etc. My snacks are string cheese, Greek yogurt, almonds, fruit etc. I have no carbs in the evening. That sounds like lots of protein , but there's lots of choices. Protein powder will boost your intake a lot. I love the strawberry banana protein best of luck to you!



RUSSELL_40
Posts: 16,783
5/30/13 11:53 P

So 44% protein. Possible, but not necessary to lose 20 lbs. You should separate out the training and the diet. Tell your trainer that they are just there to work you out, and let them devise that plan. If they don't like it, get a new trainer, and if you feel the need to get advice on diet.. try a dietitian. Probably cheaper than the trainer.



VKLINE326
Posts: 817
5/30/13 11:19 P

Thanks, everyone. It seemed crazy to me too. The person is not trying to sell me supplements. My goal is to lose 20 lbs and this is what she's asking me to do. I'm only supposed to have 1450 in calories too. It's not possible to reach 160 grams of protein on that calorie allotment.



RPS031764
SparkPoints: (104,744)
Fitness Minutes: (112,042)
Posts: 1,252
5/30/13 8:58 P

Im 240lbs trying to lose 2 lbs. per week. My chart says I only need 85 grams per day. You sound like you want to be a bodybuilder with your kind of #'s



DIETITIANBECKY
Posts: 26,449
5/30/13 8:42 P

That is way too much protein than necessary.

An endurance or strength training athlete only needs about .5 - .8 grams of protein per pound body weight. For you, the upper amount would be:
156 X .8 grams protein = 125 grams protein

Is the person also trying to sell you some protein supplement???


Becky
SP Registered Dietitian Nutritionist



RUSSELL_40
Posts: 16,783
5/30/13 7:41 P

I am on low carb, and weigh 236 lbs, and I eat about that much a day.

You want to eat enough protein so that you have some to help build more muscle, but at 128 lbs, I doubt you plan on building enough to need 160 g a day..lol.

I eat 5 eggs, 1/2 lb of chicken, and 1/2 a lb of ground beef to get that much protein. You can get some in dairy, beans, and vegetables, so if any bump in protein, I would just aim for the high end of the SP range. Just out of curiosity, what did your trainer want you to cut, and replace with protein?



MEGAPEEJ
Posts: 732
5/30/13 7:13 P

Whoa. I weigh more, am not vegan, and do my best when I eat a lot of protein (fills me up), and I never get anywhere CLOSE to 160. I actually just looked at my tracker and I get half that consistently. With that many calories going to protein, there would be no room for carbs!

Is your trainer a registered dietician? Because trainers are educated in fitness - not nutritional needs! It seems somewhat common here on the boards where someone says their trainer told them to stick to some outlandish diet and it turns out the trainer has no business prescribing dietary needs.



VKLINE326
Posts: 817
5/30/13 6:40 P

I'm 28, 156 pounds, 5'5 and do interval training four times per week. Does this seem normal to anyone? I'm also vegan which makes it impossible.



 
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