sustaining adequate protein intake

byron27 said:

I have just calculated my daily calorie intake using the formula of 1.3Kcal per kg per hour. Therefore, as i weigh 86kg, my intake was calculated to be around 2700kcals a day. Add to this an average of 2 hours of training a day (I generally burn around 700-800kcals per hour) and my total kcal requirement on a daily basis is 4100-4200kcals. The formula i am utilising states that protein should compose 13% of my total food intake, which works out to around 138 grams of protein daily. This also equates to the figure that the formula 1.7 grams protein for each kg that applies to endurance athletes, provides.
My question is, apart from eating a whole tuna or a cow on a daily basis, is it possible to achieve this protein requirement through general eating habits or is a protein supplement required to achieve this figure?.
I eat well, with plenty of fruit, vegetables and grains in my diet, and i eat chicken, steak or fish on a bidaily basis. My gut feeling is that i am not getting my required amount, mainly because i have tremendous trouble with recovering from hard rides and always have a background amount of pain in my legs. I am loath to take supplements just for the sake of supplements, but has anyone had a similar experience/or knowledge of this?

I'm not sure if this will help you.....but here goes. I've become a big smoothie drinker. It is a great after workout meal for me. I don't feel like eating usually rigt after a workout....but I've read it's important to eat some carbs and protein right after you finish workout. So I started the smoothie thing.

Here's a couple of my recipes:
1 banana
1 cup frozen strawberries
1 cup Orange juice with Calcium
1 cup non-fat soy milk
1 scoop whey protein

512 cal
30 g of protein
90 g of carb
4 gram of fat

1 cup mixture of frozen mango, blueberries, strawberries and raspberries
1/2 banana
1/2 cup non fat vanilla yogurt
1 tablespoon non-fat dry milk powder
1 scoop whey protein
1/2 nonfat soy milk
1/2 orange juice with Calcium

478 cal
89 g of carb
30 g of carbs
1 g of fat

byron27 said:

I have just calculated my daily calorie intake using the formula of 1.3Kcal per kg per hour. Therefore, as i weigh 86kg, my intake was calculated to be around 2700kcals a day. Add to this an average of 2 hours of training a day (I generally burn around 700-800kcals per hour) and my total kcal requirement on a daily basis is 4100-4200kcals. The formula i am utilising states that protein should compose 13% of my total food intake, which works out to around 138 grams of protein daily. This also equates to the figure that the formula 1.7 grams protein for each kg that applies to endurance athletes, provides.

at around 2hr/day training, you'll need to consume ~1.0 to 1.6 g/kg body mass/day of protein.

rather than calculating your protein (and carb intake) based on a %, it's best to do it on absolute figures based on body mass.

However, that said, getting that amount of protein/day will be easily met on a normal mixed diet. It's most likely that you actually consume more protein than required. At least that's my experience on doing dietary analyses on many athletes and looking at the research in this area.

Even if you're a veggie (as i am) meeting the upper limit of 2.0 g/kg body mass isn't that difficult. i can't recall examining an athletes diet where they didn't meet the protein requirement.

on the other hand, if your recovery poor it's more likely to be related to lack of carbohydrates (6 - 8 g/kg body mass/day) or training incorrectly.

Quoted post said:

My question is, apart from eating a whole tuna or a cow on a daily basis, is it possible to achieve this protein requirement through general eating habits or is a protein supplement required to achieve this figure?.

if you maintain your weight and eat a normal mixed diet (including veggie) you do not need protein supplements.

ric

ricstern said:

at around 2hr/day training, you'll need to consume ~1.0 to 1.6 g/kg body mass/day of protein.

rather than calculating your protein (and carb intake) based on a %, it's best to do it on absolute figures based on body mass.

However, that said, getting that amount of protein/day will be easily met on a normal mixed diet. It's most likely that you actually consume more protein than required. At least that's my experience on doing dietary analyses on many athletes and looking at the research in this area.

Even if you're a veggie (as i am) meeting the upper limit of 2.0 g/kg body mass isn't that difficult. i can't recall examining an athletes diet where they didn't meet the protein requirement.

on the other hand, if your recovery poor it's more likely to be related to lack of carbohydrates (6 - 8 g/kg body mass/day) or training incorrectly.

if you maintain your weight and eat a normal mixed diet (including veggie) you do not need protein supplements.

ric

My favourite is bread and butter pudding with custard

butter a few slices of bread enough for you to eat,
lay them out in layers on each layer add raisens and saltanas mix milk and as many eggs as you like with a bit of sugar and glucose for taste, then simply pour the milk and eggs over the bread and sultanas then bake until golden brown.

then serve with piping hot custard.

Hmmmmmm! all those calories, all that energy ITS time for a long ride... haha

closesupport said:

My favourite is bread and butter pudding with custard

butter a few slices of bread enough for you to eat,
lay them out in layers on each layer add raisens and saltanas mix milk and as many eggs as you like with a bit of sugar and glucose for taste, then simply pour the milk and eggs over the bread and sultanas then bake until golden brown.

then serve with piping hot custard.

Hmmmmmm! all those calories, all that energy ITS time for a long ride... haha

Your bread pudding sounds tasty and carb-loaded all right, but what are "saltanas", and what is the "piping hot custard"? Can you translate from English to American please?

dhk said:

Your bread pudding sounds tasty and carb-loaded all right, but what are "saltanas", and what is the "piping hot custard"? Can you translate from English to American please?

saltanas are sultanas or i guess raisans are similar. heres the official line:

1. Any of various green seedless grapes, especially the Thompson seedless, used in producing raisins and a white wine.
   

You dont know what custard is????. Oh my, you really are missing out!.
Cuustard is ...well...custard!!. You make it with cornflour and milk and a little vanilla essence if your feeling excitable. Heres custards official line:

A dish consisting of milk, eggs, flavoring, and sometimes sugar, boiled or baked until set.

ricstern said:

at around 2hr/day training, you'll need to consume ~1.0 to 1.6 g/kg body mass/day of protein.

rather than calculating your protein (and carb intake) based on a %, it's best to do it on absolute figures based on body mass.

However, that said, getting that amount of protein/day will be easily met on a normal mixed diet. It's most likely that you actually consume more protein than required. At least that's my experience on doing dietary analyses on many athletes and looking at the research in this area.

Even if you're a veggie (as i am) meeting the upper limit of 2.0 g/kg body mass isn't that difficult. i can't recall examining an athletes diet where they didn't meet the protein requirement.

on the other hand, if your recovery poor it's more likely to be related to lack of carbohydrates (6 - 8 g/kg body mass/day) or training incorrectly.

if you maintain your weight and eat a normal mixed diet (including veggie) you do not need protein supplements.

ric

Thanks for that ric,
In relation to the carbohydrate figure you mentioned (6 - 8 g/kg body mass/day), is that a basal rate of intake or does it take into consideration training requirements also?

byron27 said:

Thanks for that ric,
In relation to the carbohydrate figure you mentioned (6 - 8 g/kg body mass/day), is that a basal rate of intake or does it take into consideration training requirements also?

should be sufficient for about 2 - 3 hrs/day of training

a sultana is "a small pale seedless raisin" in my Chambers Dictionary. Strangely, i can't stand sultanas, but adore raisins!

ric

ricstern said:

should be sufficient for about 2 - 3 hrs/day of training

a sultana is "a small pale seedless raisin" in my Chambers Dictionary. Strangely, i can't stand sultanas, but adore raisins!

ric

Custard
[font=Geneva]Custard powder is used to make (not suprisingly) custard - a thicker, English version of the French dessert sauce Creme Anglaise (which is also the basic ingredient of ice cream).[/font]

[font=Geneva]The custard powder [/font][font=Geneva]is simply stirred into boiling milk, with a little sugar.[/font]

[font=Geneva]Custard is usually served with puddings - it is almost always served with the traditional Christmas Pudding, usually with the addition of brandy. It also features in the popular English dessert 'Trifle'. [/font]

[font=Geneva]English cuisine has had a major impact on contemporary Australian food, and custard definitely falls into this category.[/font]
[font=Arial][/font]
[font=Arial]you don't have to have the raisains or sultans just adds to the taste >loads of calories< Hmmmm![/font]

closesupport said:

My favourite is bread and butter pudding with custard

butter a few slices of bread enough for you to eat,
lay them out in layers on each layer add raisens and saltanas mix milk and as many eggs as you like with a bit of sugar and glucose for taste, then simply pour the milk and eggs over the bread and sultanas then bake until golden brown.

then serve with piping hot custard.

Hmmmmmm! all those calories, all that energy ITS time for a long ride... haha

I would agree that it's loaded with calories but, depending on how many eggs you use, it sounds a bit protein heavy and the cholesterol in the eggs, milk and butter certainly isn't good. I'm not sure what the break-down would be but I also suspect a higher than healthy percentage of those calories come from fat.

Beastt said:

I would agree that it's loaded with calories but, depending on how many eggs you use, it sounds a bit protein heavy and the cholesterol in the eggs, milk and butter certainly isn't good. I'm not sure what the break-down would be but I also suspect a higher than healthy percentage of those calories come from fat.

i Did run for long distances, the fat wasn't really a problem it offered me a great number of calories in one sitting, this is what i required, not all the eggs kept there yolks. but none the less it was good.

almost as good as my fried bannas on pancakes with ice cream, Hmmmmm more calories more fat more cholesterol, what the hell, gets me to the end of a training day ready to start tommorrow.

closesupport said:

i Did run for long distances, the fat wasn't really a problem it offered me a great number of calories in one sitting, this is what i required, not all the eggs kept there yolks. but none the less it was good.

almost as good as my fried bannas on pancakes with ice cream, Hmmmmm more calories more fat more cholesterol, what the hell, gets me to the end of a training day ready to start tommorrow.

I guess it all comes down to what your goals are. If it's just a matter of consuming enough calories then it should certainly do the trick. If concern about heart disease/stroke plays a role then there is reason to pause and consider some other foods.