Hello everyone,
I am 5ft 10, 68kg, quite toned and I train in MMA/BJJ 4 times a week plus once or twice a week explosive weight training, how many grams of protein should I be getting each day?
Please bare in mind my goals are not bodybuilding like lots of people on this site, thankyou.
I have researched and can not find a clear answer for how much protein per day athletes should have!
Just found this on a site based on nutrition for mma:
Your muscles will continue to need at least 250 grams of protein per day. The goal of MMA training isn?t to build muscle. However, the muscles of your body do need this precious macronutrient to help with recovery and soreness. At the end of a 2-hour session of practicing punches and takedowns, your arms, legs, and back will ache. Protein helps the muscle groups to recover.
I take it that is for full time professional fighters? I dont get anywhere close to that, I think I get about 70g of protein per day.
Since you’re starting so low, start off with a gram/lb of bodyweight and then try to go up with 2 grams/lb of bodyweight being about the upper limit
[quote]Trenchant wrote:
Since you’re starting so low, start off with a gram/lb of bodyweight and then try to go up with 2 grams/lb of bodyweight being about the upper limit[/quote]
Starting so low, as in weight? Like I said, I am not a bodybuilder, my goals are to be fast and strong for my weight.
[quote]MMA101 wrote:
Trenchant wrote:
Since you’re starting so low, start off with a gram/lb of bodyweight and then try to go up with 2 grams/lb of bodyweight being about the upper limit
Starting so low, as in weight? Like I said, I am not a bodybuilder, my goals are to be fast and strong for my weight.[/quote]
Dude whether are not you are a bodybuilder means nothing. Your protein intake should be about the same as ours. 70g is shit, get AT LEAST a g per lb. You act like if you eat too much protein you will become slow and weak for your weight. SO many threads on this same topic, use the search function.
[quote]MMA101 wrote:
Trenchant wrote:
Since you’re starting so low, start off with a gram/lb of bodyweight and then try to go up with 2 grams/lb of bodyweight being about the upper limit
Starting so low, as in weight? Like I said, I am not a bodybuilder, my goals are to be fast and strong for my weight.[/quote]
that article is dead wrong.
honestly, you do not need that much protein to maintain LBM under non-dieting (i.e. maintenance calorie or above) conditions. for you, that means .5-.8g per lb should be sufficient.
for a weight training individual looking go gain mass, one should shoot for .8-1g per lb
and for dieting trainees looking to reserve as much lean mass as possible, i would recommend 1.5-2g per lb.
[quote]MMA101 wrote:
Starting so low, as in weight? Like I said, I am not a bodybuilder, my goals are to be fast and strong for my weight.[/quote]
He probably meant low as in 70g/day. Slowly work up rather that making a huge jump in protein intake all at once.
[quote]yerba wrote:
MMA101 wrote:
Starting so low, as in weight? Like I said, I am not a bodybuilder, my goals are to be fast and strong for my weight.
He probably meant low as in 70g/day. Slowly work up rather that making a huge jump in protein intake all at once. [/quote]
I’m trying to work out how much I usually get per day, I think its around 70g… its hard when sometimes I dont cook the meal!
Anywhere from 1g/lb to 2g/lb depending on how insulin senstive you are. I.e the more carbs you can handle, the less protein you need.
GJ
[quote]MMA101 wrote:
Hello everyone,
I am 5ft 10, 68kg, quite toned and I train in MMA/BJJ 4 times a week plus once or twice a week explosive weight training, how many grams of protein should I be getting each day?
Please bare in mind my goals are not bodybuilding like lots of people on this site, thankyou.
I have researched and can not find a clear answer for how much protein per day athletes should have![/quote]
if you workout out a lot…like you obviously do…you must take 2gr of protein per 1kgr of body weight…if you stick at 70grs of protein a day (from meals) your muscles will start failing (weakening)…at least the days you workout take 50gr of instant protein in a shake at the first 30minutes post workout…I take another 25gr after breakfast and 25gr before bedtime…so my daily protein intake is 100gr+ (50-70)gr from meals…important: protein should be evenly split among the day, so dont take at once 100grs, your body will not absorbe it and kick it out of your system…only after workout body can absorbe a bit more protein intake, especially if it shake, and instant and in liquid form…
what protein does, briefly: protein restructures the muscles trained/exhausted during workout…if you keep working out in that pace (2 hours every day) you must take supplements/shake of protein, otherwise your muscles will nor regenerate and weaken… this way you will stay 1.lean, 2.muscles will harden and overall your body will tone up, 3. you will not gain weight or fat…
ps: for the first few days, after workout, take protein from eggs…
shake 3-4 egg whites with a cup of milk…has a decent taste…and it is about 30-50gr of protein…
next, go buy a protein supplement, preferably whey, instantised which is quickly digested by the body, something that has over 80% of protein in the box (the remaining 20% will be minerals, vitamins, carbs and fat but dont mind as long they are in small %)
your body (organism/metabolism) will have to GET USED TO increases in protein intake…will take 10 days or so…but after 1 month, your body will fully cooperate with it
shodan25, please go educate yourself before you go posting that stuff all over the internet. it was basically nothing but garbage.
really?..we’re still trotting out the old “your body can’t absorb more than 25-35g in a sitting” myth?
seriously OP, try to get 2g/kg (~.8g/lb) of protein, and (perhaps more importantly) enough total CALORIES, and you’ll be fine.
[quote]JMoUCF87 wrote:
shodan25, please go educate yourself before you go posting that stuff all over the internet. it was basically nothing but garbage.
really?..we’re still trotting out the old “your body can’t absorb more than 25-35g in a sitting” myth?
seriously OP, try to get 2g/kg (~.8g/lb) of protein, and (perhaps more importantly) enough total CALORIES, and you’ll be fine.[/quote]
actually, that info I acquired from a scientific article… it made reference to the total amount of protein that can be absorved at once related to the type of food taken (solid, liquid, etc and how quickly it was digested by the individual) and the body structure of the individual…
If I run a test and have scientif results, I will post them here… If you do, post them on to use for future reference…
PS: I am no expert…but I always pay attention on how information is acquired and its validity
[quote]shodan25 wrote:
JMoUCF87 wrote:
shodan25, please go educate yourself before you go posting that stuff all over the internet. it was basically nothing but garbage.
really?..we’re still trotting out the old “your body can’t absorb more than 25-35g in a sitting” myth?
seriously OP, try to get 2g/kg (~.8g/lb) of protein, and (perhaps more importantly) enough total CALORIES, and you’ll be fine.
actually, that info I acquired from a scientific article… it made reference to the total amount of protein that can be absorved at once related to the type of food taken (solid, liquid, etc and how quickly it was digested by the individual) and the body structure of the individual…
If I run a test and have scientif results, I will post them here… If you do, post them on to use for future reference…
PS: I am no expert…but I always pay attention on how information is acquired and its validity[/quote]
I’m afraid you severely misinterpreted what you read then. The body doesn’t just go wasting calories. We’re designed for survival. Do you think the human species could have lives theses hundreds of thousands of years if we couldn’t “absorb” more than 30g of protein (or whatever) at a time?
think about it. or better yet, just run a search, it’s been discussed literally hundreds of times.
i’ve seen people load their stomach with stuff and their body just crash…people taking protein shakes and have diarreia…obviously their body rejects it…
Now, (and I say that for the 2nd time), I dont know what amount of protein from the total taken goes from the bla-bla-bla(dont know the organs in english but only in my native language)and ends up to the muscles…
But my gymnast collegues (refering to those spent 5 years at uni studing gymnastics and body biology etc…say that its limited and must be split in at least 3 different periods during the day (24hour)…plus I read that in a scientific research …
Now, should I argue with you about this matter or not, no, no point to …