How Much Protein Do You Need?

[shelley]

There's a rather annoying formula to figure out your minimum protein needs. I find that all I have to do to get the same number is take my weight (112 pounds), divide it in half, and I get pretty darned close.

Here's a decent protein calculator:

http://www.healthcalculators.org/calculators/protein.asp

Whatever you do, DON'T use the calculator at bodybuilding.com, it told me a number that was TWICE what nutritionists and doctors recommend! and that was WITHOUT bodybuilding! the bodybuilding number was three times over what I really need.

Now once you know how many grams you need (I need 58 grams) how does that translate to food? Not like you think! they just can't keep things simple.

An ounce of meat, fish, poultry = only 7 grams of protein
One egg: 7 grams of protein
1/4 cup of cottage cheese = 7 grams protein
1 ounce of cheese = 7 grams protein
1/2 cup of beans, peas, lentils = 7 grams protein
1/2 cup of veggies = 2 grams protein
1 slice bread = 2 grams protein
1/2 cup whole grains, rice (varies - check USDA) = 4 grams on average.
2 tablespoons of nuts or nutbutters = 8 grams

So if I eat:

1/2 cup of cottage cheese - 14 grams
4 ounces of buffalo burger - 28 grams
1/2 cup brown rice - 5 grams
1 cup assorted veggies - 4 grams

that equals 51 grams. Chances are some of my servings are slightly larger than that, so I've made my quotient for the day.

Here's how hard it is for me to get enough protein as a vegetarian. I'd have to eat and eat. And if I cut out dairy, no way I could get enough!

1/2 cup of porridge with nuts: 10 grams
1/2 cup of sweet potato: 2 grams
Cup of Salad: 4 grams
1/2 cup of rice and beans: 6 grams
4 ounces of cheese: 28 grams
2 tablespoons of hummus: 8 grams
total: 58 grams

The trick with protien is to get enough without getting too much. Get too little, and your body can't do what it needs to do. It will break down muscle mass, lowering your metabolism and strength, to use as protein. But get way too much all the time (Atkins diet) and you will clog up your entire body.

People who bodybuild need a bit more than minimum, but not as much as they think they need after reading propaganda from the protein shake and supplement conglomerates. They actually need more fats and carbs so their protein can be spared for muscle rather than be used for energy.

[Invincible]

On my practioner Kinesiology course, we test for protein deficiency like this:

You'll need to find someone to help you.

Get them to find a strong muscle that you can use, (one that weakens when you think negative thoughts and strengthens again when you think of something positive. Alternatively, one that you can get yes/no answers from)

Get them to test that muscle while you RUB the fine, downy hair on the lowest part of your scalp (by C1). If the muscle goes weak, you need to up your protein.

Also, you can do a similar test for dehydration - using the same muscle test technique, this time TUG your hair anywhere (bald people can use are eye brows) - if it goes weak, you are dehydrated.

Test for mineral deficiency - chew (not bite off) a finger nail whilst being tested. Goes weak means you're low on minerals.

Loads of other tests but won't add it here.

[shelley]

Neat!

But if you learn the two-hand method of kinesiology, all you have to do is ask, "Do I need protein now?" (test) and you'll find out the answer.

[seraph69]

How many grams of protein are in your protein shake? Thanks

[shelley]

Depends on how you make it. use the table above, it'll tell you how much an egg has, and check the label of the rice milk.

[J F]

Fascinating calculator! Definitely putting in my favorites list.

Even though I'm slim and small framed, because of my height, 5'7", I need anywhere between 66 and 77 grams of protein per day depending on my activity. According to this calculator, that is. I believe it. I just got back from a couple weeks in Hawaii where I was on the go every single day, and I ate like a horse, had a lot of meat and eggs, and gained 5lbs. and considerable muscle. I came back with noticeably larger leg and arm muscles. Everyone could tell. It was amazing.

Thanks for showing this calculator! Oh, and thanks for your post on your kinesiology technique. I got so excited when I read it. It will help me fine tune my own kinesiology routine.

[harmony3p]

Hi Shelley, How is it going here? I haven't been around for a long time, and I am just now catching up with my life. My question is, can you eat too much protein, and have it affect you in an adverse way? And what can you do about it?

I have been trying to lose weight for a long time, and have been struggling because of menopause. I have been eating a lot of protein for a long time, and my joints seem to be bothering me in my hands. And i have carpel tunnel starting in my hands, and aching around the thumb joints. I am too young to be kept down, I like doing too many things. Do you think that these two things can be related? I also wanted to know what you think of this new book, "Natural Cures they don't want you to know about." sold on infomercials all over TV. It sounds in line with your thinking, but just wanted your opinion.

[shelley]

Yep, you can overdose on anything to the point of negative consequences, even water! PRotein overdose means congestion and being overly acidic pH wise. Our tissues should have a lot of empty space in between cells. When we overdose on protein, this means a ton of digestive byproducts, which are acidic and must be excreted by the kidneys, and the excess protein can be turned into fat or left as protein to clog tissues and channels that need to be free-flowing.

Joint soreness is almost always due to acid overdose. Whenever there is an arthritic condition, you should have only the minimum amount of protein tht you need and not exceed it at all. Basically, become a vegetarian for awhile - Kichadi and other bean/grain dishes, with some eggs because eggs are 100% bio-available, very little is wasted. Increase water intake tremendously to flush the kidneys, and take alkaline minerals like calcium and potassium (ACV), Master's Miracle II Neutralizer, potassium broth, bieler broth, to maximize acid excretion.

[SVZ]

apparently i need 91 grams of protein.

yikes!