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How much protein for active people?

Answered on May 23, 2014
Created May 18, 2014 at 8:56 PM

Is 1 gram per lb of bodyweight really necessary? The reason I find paleo hard to do is because of how expensive protein is. I would need 205 grams of protein a day at 205lbs like most strength trainers recommend.

I am currently training to get in shape for the military. I lift 4 times a week and do conditioning 3 times.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 20, 2014
at 12:42 AM

Excess protein = excess ammonia, a neurotoxin which readily crosses the blood-brain-barrier. An amount greater than the optimal upper threshold would be considered excess and thus toxic, imo.

You can comparatively check your ammonia levels with a UAA test (eg. http://www.gdx.net/product/10050).

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 20, 2014
at 12:12 AM

Agreed its excessive. But def calls into question the "toxicity" of protein.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 19, 2014
at 08:37 PM

4.4g/kg.. my god. haha. I find 0.69g/lb (1.53g/kg) very comfortable and adequate for my goals.

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4 Answers

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on May 23, 2014
at 11:12 AM

Suggested protein for active grown-up man and lady expend 56 g and 46 g of protein for every day, individually. For physically dynamic grown-ups may require extra protein for vitality, building muscle and keeping up lean bulk.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 19, 2014
at 08:15 PM

recommendation is typically .75-1 g per lb lean mass. So for a 200 lb man with 30% bf the recommendation would be 100g - 140g, not 200g. Not sure of your body fat, but just clarifying what the recommendations are.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 19, 2014
at 07:53 PM

205 grams of protein is more than likely much more than you need (or is optimal.) 1.875g/kg is the max for muscle gains at the most strenuous athletic level (174g at 205lb), with 1.5g/kg a more realistic level for balance at 140g for 205lb. For those figures to not be over-estimated, you would need to be at least 6'3" and ripped / highly athletic.

"(http://www.ncbi.nlm.nih.gov/pubmed/4727456) A reasonable estimate for where toxicity begins is between 150 to 200 g/day."

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 20, 2014
at 12:12 AM

Agreed its excessive. But def calls into question the "toxicity" of protein.

0
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 19, 2014
at 03:19 PM

Keep your carbs high enough and you should be fine with 150g protein

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