You are viewing a single comment's thread from:
RE: How much protein is "enough"
You probably mean 1g/lbs as 1g/kg is really really low and way outside any suplement-needed range. There are just 4kcal in a gram of protein, so if for example you weigh 70kg and eat 3000 kcal, you would only get 9.3% of your calories from protein. For reference: for rice 8.3% of calories comes from protein.
I created a little spreadsheet some time back. It is for protein in a LC context, so just look at the protein to get the picture.
I actually did mean KG, but perhaps i should have focused more on it being 1.5 per KG, and not one. The reason for this is because studies (not bankrolled by a particular product in mind) found that in two groups - one consuming 1.4 G / KG and another group with 2.4 / KG ... there was no noticeable difference between the two. This isn't to suggest that eating more than 1.4 is bad, it just doesn't seem to have much impact and since protein tends to be more expensive... for me anyway, i thought it best to stop there.
from a study at Kent University
There have been other studies that showed huge gains coupled with up to 3g / kg but these test subjects were subjected to exercise to the point of daily exhaustion (this was military research).
Many researcher advise against going too high (like above 2.2g / kg) because of long-term complications that can occur such as kidney and heart disease, and osteoporosis. However, these doctors and researchers themselves admit that this could very well be related to "other factors" and make no claim that the protein was at fault.
I will admit that I am not expert and merely base my decisions on the gains i have seen in my own life and the process I used to get there. I will, however, look at your spreadsheet and thanks for your comment :)