Quote:
Originally Posted by ruffryder
Protein shakes are good for a meal in some people's diets. I'm not talking about every meal. For those that work out a LOT, there is whey protein. Protein does help maintain muscle mass, but it also helps to cut out fat from the body. There are some shakes and snacks that have protein in them, minus the whey or muscle building ingredients. Protein in a snack and shake is also good for those that do not eat meats. High protein diets help a person lose weight and keep metabolism up by preserving muscle mass and resting energy used. Protein keeps one fuller longer. Other foods that are good for this are peanut butter, nuts, eggs, meats, beans, and dairy products. Protein a person needs depends on age, size, and activity level. The standard method used by nutritionists to estimate the minimum daily protein requirement is to multiply the body weight in pounds by .37. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams. Of course if you engage in endurance exercises or are a runner you should consume more and if you are into heavy strength training, even more. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.
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Hey Ruff,
You've got me curious, could you link to that NAS paper? I couldn't find it right off. I'd also like to see the source material for the "standard method used by nutritionists to estimate the minimum daily protein requirement", wondering if it is tied to the RDA numbers I've seen recently that had some questions in it for me.
The reason is that when I was looking at overall energy intake (calories) I found some diet guidelines that were based on long standing well known equations. When I dug into those equations, they too were weight based. What I found digging around was that they were devised for 'healthy' weight individuals (surface area based) and because of this they were not linear in application. Unfortunately, I found that most, okay all, of the popular tracking software used these non-linear equations in a linear way. Easy enough to adjust once understood and very effective (after modified), but erroneous out of the box.
I know what has worked for me to get where I am, but I am looking to improve further. I am fiddling with my own protein intake levels right now, and revising sources for it with my usual experiment on self model. I am looking at the underlying logic for some of these recommendations I am seeing in different places and would like to look at this one too. Thanks.