How much protein do I actually need?

I recently started working out at the gym 5 days a week m-f, mostly weight training ( pretty light weights because I am a beginner but working on my full body, everyday focusing on different muscles,alternating, but definitely trying to add more and more weight as I get used to it) and a little cardio warming up and after weights.

My question is, I purchased Gold Standard 100% Whey protein and from my understanding I should consume 1g per pound of my body weight or so. Now I get some of that through my diet already (not that much though) So is it ok to have 3-4 glasses of water mixed with protein per day? ( I don't do shakes and I don't like milk) Also, what about on the weekends when I don't workout, should i still consume this much protein? Basically, do you only need that amount when you are working out or regardless a person needs that amount per day?

Please let me know if I am wrong, any tips much appreciated.

Here is a very simple idea of protein needs:

Minimal Requirement  = .5 grams per pound of bodyweight

Active and maintaining = 1 gram per pound

Gaining or losing weight = 1.5 grams per pound

Extreme cases (bodybuilders)  = 2 gram per pound

Considering your case I would recommend 1-1.5 grams per pound which is probably 125-175 grams per day. Don't feel this required however as you could easily get away with 100 grams daily.

Protein needs do vary depending on daily activity but weight training increases protein synthesis for 36-72 hours and thus you should continue eating adequate protein to support recovery.

I should eat more protien.....

I know that the more you work out, the more your body needs the protien, but I don't think you're going to do yourself any harm if you're consuming more than you need, especially since you're not getting it through a fatty source like meat. 

imccarthy's suggestions are pretty accurate with stats that I've seen for protien consumption.

Thank you guys.

One more question though imccarthy, Now you said I should probably consume 125-175 grams per day. I weigh more than that though. I am trying to lose weight. I am currently 235 lbs. Would that change your answer? Or is that just a good amount for anyone to have. 235+ grams of protein a day sounds like a lot lol.. maybe I'm wrong. ( I'm totally new to the whole fitness thing)

i just read in another thread that we should be getting 1.4g of protein for every kilogram of ideal body weight, which would be a whole lot less than 235g.  i did the math for me, and with an ideal body weight of 130 pounds (59kg) it came to about 83g.  even working out heavily, i wouldn't think any woman would need more that 125-150g.

at 235g, you wouldn't have room in your (weight loss) intake for much else.

Actually, even with a number as high as 235g per day (which I HIGHLY doubt any woman on here would be diligent enough to reach), she'd still have room for 100g of carbohydrates and about 20g of fat per day assuming she was ONLY eating 1500 calories per day.  On a 1700 calorie per day diet, she could have 235g protein, 100g carbs, and 40g fat.

But... like pg said, I wouldn't go much over 150g as a woman because your body doesn't have as high of a lean mass composition as a man's and therefore you don't need quite as much protein.  Aim for 1g per lb bodyweight at the most, but try to get atleast 100g.

Well, the Journal of American College of Nutrition says it's 1.8g/kg when you're doing strength training. Could be more, actually - Chris Lockwood makes a case in Protein: More Muscle, Less Guesswork for 1.8g/kg being less than you really need for optimal athletic function.

 Ideal bodyweight be damned, you need protein based on your actual muscle weight, and us obese and former obese folks have a lot more muscle than the generic person the RDA is based on.

okay, just for fun, i did the math.

to get 235g of protein, you'd have to eat 13 cups of cooked lentils, for 2360 calories or 29g of lean beef (tenderloin), for 1600 calories. 

edit, melkor, while i completely agree that feeding for "ideal body weight" is crazy when you're significantly overweight, it doesn't make much sense to feed the body you have when you're trying to lose.

(please understand I am totally new at this and a bit slow understanding)

SO, if my ideal body weight is 180 lbs, then I am ok with lets say 40-50g a day with my food intake and lets say 3-4 waters a day each mixed with a scoop of 100% whey at 24g per scoop?

by my math (and i'm not a nutritionist or a body builder), the most conservative estimate suggests ~115g and the most generous suggests ~165g.  sorry i can't be more specific!  you're going to have day-to-day variation anyway, though, so if you shoot for somewhere in that range, you should be good.

 Use Healthstatus.com or Covert Bailey 's body fat tests for an estimate of your lean mass and calculate your needs from that.

 A sedentary person who does no exercise whatsoever will still have 13% of any weight gain be muscle - you want to take advantage of that when you're working to lose fat, so you need to feed your muscle enough :)

 But yes, assuming your total intake is in the right general neighbourhood, it doesn't really matter how much is from other food and how much is from whey. (Whey protein is just milk protein without the casein used to make cheese.)

Got it! Thank you so much everyone!

Original Post by michellerc:

(please understand I am totally new at this and a bit slow understanding)

SO, if my ideal body weight is 180 lbs, then I am ok with lets say 40-50g a day with my food intake and lets say 3-4 waters a day each mixed with a scoop of 100% whey at 24g per scoop?

I wouldn't take in so much protein from whey powder.  Maybe try to get 80-100g from real food and 30-50g per day from the powders.

"Specific protein requirements

The following is a guideline that can be used to determine how much protein an athlete requires:

• Sedentary adult: 0.8 grams (gm) protein per kilogram (kg) body weight
• Competitive adult: 1.4-2.0 gm/kg body weight
• Strength athlete: 1.4-1.8 gm/kg body weight
• Endurance athlete: 1.2-1.4 gm/kg body weight
• Teenage athlete: 1.8-2.0 gm/kg body weight

Training and proper diet actually show a greater gain in muscle mass and performance than does taking supplements. To gain one pound of muscle, you only need an extra 14 grams of protein per day.

The protein bottom line

Consuming too much protein can lead to other problems such as:

• Dehydration/increased urination: Protein requires more water to break down and digest
• Diarrhea and upset stomach
• Calcium loss from bones
• Possible kidney damage with long-term use

Though the athlete does need more protein than the average person, special protein supplements are not necessary. A well-balanced diet and good training will help you meet your athletic goals.

© Copyright 1995-2008 The Cleveland Clinic Foundation. All rights reserved "

1 kg = 2.2 lbs. so at 235 lbs. you need at least 85 grams of protein each day.

I agree with yountsmonster, especially since you are new to this. If you are only working with light weights, you really aren't increasing your need for protein too much. You are probably at the lower end of the scale trhawley just put up (.8 to 1.0 gram per Kilo).

If you were working at the level where you would really benefit from high volumes of protein, then you wouldn't be able to work out every day.

Have you seen this site yet? It will answer a lot of your questions:

http://www.stumptuous.com/cms/index.php

Hi,

While I don't think you should really be taking in 235g of protein a day, when you're weight lifting you do need a good amount. Set a goal and work within it. I am 140lbs (pretty solid muscle now too) and I take in a bar minimum of 110g and usually end up somewhere around 120-130g per day. Here's my schedule (note that I am running on min 1250cals and max 1350cals a day)

4-6 egg whites every morning (18g)

3-5oz of clean meat every lunch (usually it's a can of tuna or salmon) (25g)

CarbRite or PowerBar protein bar (21g)

Dymatize Elite Chocolate Shake (for this month anyways... it was on sale) (46g)

All that puts me at my minimum limit for protein daily. It's also only 689cals for all that so I can totally play with the rest of my options... I love adding stuff to my shakes, and I never use milk either. I like adding Azumaya Lite Tofu @ 40 cals per serving 0 carbs 1 fiber and 7g soy protein. Gives it depth and makes my shake oh-so-yum. Also it helps to experiment with your protein. I have fun and bake all kindsa stuff... in fact I think I am somewhat addicted to high protein dieting... I swear I never realized how much I need protein until I began dieting hardcore a few years ago.

Anywho. It's also important to watch your carbs... take them in!!! You need carbs to fully absorb your protein. I like to add a little oatmeal to my shakes or have oatmeal in the mornings and I also usually have a green leafy salad and raw veggies as snacks throughout the day... it will save your intestines too! lol!! As a lot of protein will stop you up if you don't watch your fiber.

Good luck, and have fun with your protein powders... you'll find you can add protein to just about anything. Whey Isolate is the best asorbable kinda protein but I also like egg white protein powder bc it's semi-tasteless so I can add it to soups, sauces, etc. :)