These numerical rules of thumb come out probably because may individuals attempt to micromanage in silly ways and overthink things. When it comes to the whole macro nutrient approach, a ton of people are losing sleep over numbers. Why wouldn't you want to eat as much protein as you possibly can, since it is what is used to repair builds new tissue?
The easy way to do this, even if you want to calorie count:
- Eat as much protein as you can
- Eat a bunch of fat after that
- Eat some or a lot of carbohydrates depending on your deal
If your body doesn't need that much protein it will use it for energy. It's better to be overfed on protein than underfed.
I always hear that too much protein is bad for your kidneys. As far as I know there has never been a link between protein intake and kidney problems in people with healthy kidneys.
Originally Posted by poppunk
That's a fair assessment, although it would seem to me that people would need at least more than 50g of replacement of LBM per day. This is guess work though, as I don't know whether people who do not exercise damage muscle very much.
Originally Posted by jkw
Originally Posted by Corrie
I've also read that having a carb/protein ratio closer to 2:1 is best for testosterone...But I havent actually seen a study for that. It could be best for people that dont squat/dead. But for people who do, your T is gonna be high no matter what and the difference is probably marginal.
Research on what our Paleo ancestors ate. Up to 35% of calories were from protein(19-35%). 19-35% of a 4000 calorie per day diet is 800-1400 calories of protein. At 4Kcals per gram of protein, that's 200 to 366 grams of protein, more than 1 gram per lb of body weight of any but the heaviest of us. 1gr per lb of body weight seems to be a minimum if you want to look like one of those super buff hunter gatherers!
I feel like most of this speculative diet stuff could pretty quickly be resolved by trying things.
1) Try a super high carb, moderate protein, low fat diet. You'll probably feel like ass and get chubby pretty quickly unless you are doing a TON of exercise. I know I can barely stay awake through the work day when I eat this way. The only time I can eat like this and not feel like shit is on backpacking trips when I'm getting 10-12 hrs a day of exercise.
2) Try one of those 0 carb diets with a lot of protein and fat. You'll feel almost instantly horrible. Like death itself. Your muscles will shrivel up, and you'll have a hard time making it through workouts. You will pee more than you have ever peed before, and you'll start to look better at the end of the first week. After a few weeks, you will probably start feeling okay, although you still won't have much gas in the tank for sports, etc. You'll have a hard time giving up on it because your veins are all spidery and you're ripped like Jesus.
3) Try eating a super high protein diet with a reasonable amount of carbs. You'll feel nice and full, but not bloated. You'll have tons of energy, and you'll crush the weights. Also you will gain faster.
4) Try adding in a PWO drink, coffee before the workout, creatine, etc. Notice what happens to you. Prosper.
Those were my impressions. I really don't care about what people say about diet on the internets anymore, because it was pretty apparent to me really quickly that a diet centered around protein with about ~100g of carbs from fruits, veggies, and tubers makes me feel like a god damn champion.
The American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada did a joint position paper and recommended 55%-65% carbs, 25%-30% fats, and 12%-15% protein for athletes. That equates to about 1.6 g/kg of bodyweight of protein. It works...at least from me. And think about it...Johnboy from the hood's mama isn't buying him 5 lbs of meat and 7 gallons of milk a week for him to eat when he is becoming a 5 star offensive lineman benching 400lbs in high school. Mostly carbs my friends.