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Old 10-20-2013, 04:47 PM   #1
Joseph Goehrig
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protein intake vs weight

how much protein should you intake for doing 4 WODs a week.I weight 190 and are 39 yrs old,bench 255,front squat 230,been doing crossfit for 6 months and have made several gains.Both in weight jumps in lifts,and amount of body weight movements I do in a row.I was wondering how much protein should I consume a day to keep making gains.
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Old 10-20-2013, 04:57 PM   #2
Jeff Enge
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Re: protein intake vs weight

Somewhere around 0.82 g/lb is a pretty good estimate from what I've seen.

EDIT - Chad beat me to it. Lean body mass pounds.

Last edited by Jeff Enge : 10-20-2013 at 05:05 PM.
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Old 10-20-2013, 04:57 PM   #3
Chad Ashton
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Re: protein intake vs weight

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Originally Posted by Joseph Goehrig View Post
how much protein should you intake for doing 4 WODs a week.I weight 190 and are 39 yrs old,bench 255,front squat 230,been doing crossfit for 6 months and have made several gains.Both in weight jumps in lifts,and amount of body weight movements I do in a row.I was wondering how much protein should I consume a day to keep making gains.
I'd shoot for around .8g to 1g per pound of lean body weight.
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Old 10-20-2013, 08:34 PM   #4
Chris Mason
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Re: protein intake vs weight

Something of significance missed by many, protein intake recommendations are TOTAL grams of protein ingested from ALL sources, not just supplemental protein. So, 1g per lb of body weight for a 200 lbs man would mean 200g of protein in TOTAL from your diet. That counts all foods, beverages, and supplements.
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Old 10-20-2013, 08:44 PM   #5
Michael E Tancini
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Re: protein intake vs weight

1.2 g/kg of body weight. IF you run on a very high volume training program, it may be beneficial upping to 1.7 g/kg bw.

Learned in my Sports Nutrition class.
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Old 10-21-2013, 07:28 AM   #6
Chad Ashton
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Re: protein intake vs weight

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Originally Posted by Chris Mason View Post
Something of significance missed by many, protein intake recommendations are TOTAL grams of protein ingested from ALL sources, not just supplemental protein. So, 1g per lb of body weight for a 200 lbs man would mean 200g of protein in TOTAL from your diet. That counts all foods, beverages, and supplements.
Right. I guess a lot of people take for granted that others know that, but it's a good point. Get as much from real food and if needed, supplement the rest but your day's protein is calculated from everything you ingest during the day.
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Old 10-21-2013, 07:48 AM   #7
John L. Mclaughlin
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Re: protein intake vs weight

0.8g-1g of bare minimum. Remember, carbs and fat are just as important to building lean muscle.
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Old 10-21-2013, 04:08 PM   #8
Joseph Goehrig
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Re: protein intake vs weight

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Originally Posted by John L. Mclaughlin View Post
0.8g-1g of bare minimum. Remember, carbs and fat are just as important to building lean muscle.
you need to get them for energy and for a complete balance?
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Old 10-22-2013, 07:50 AM   #9
John L. Mclaughlin
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Re: protein intake vs weight

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Originally Posted by Joseph Goehrig View Post
you need to get them for energy and for a complete balance?
More or less. There is plenty of sources online that explain the macronutrient ration pretty well. I just never bought into the bodybuilding ****e of 2g of protein per pound of body weight a day. I mean, come on! 200g? I might as well go raise a head of cattle and slaughter them to reach that number. Nope, 0.8-1g works for me. Maybe not everyone, but me.
You should experiment and see what works for you.
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Old 10-22-2013, 09:53 AM   #10
Joseph Regan
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Re: protein intake vs weight

200 grams isnt hard to get to. I have eaten 400 and that wasnt that tough either. 1 shake is 50 grams. Throw a couple of those in around your workouts and the rest can easily be obtained by whole foods. Dont be scared of macros.
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