Do I need protein?

[JMike]

I've recently started taking everything a little more seriously in regards to weightlifting. Previously I was against supplements for a number of reasons (learning through the struggle, 99% vs 1%, slippery slope etc). In regards to protein though I always felt it wasn't neccessary.

I did some more reading though and did my figures and decided that now might be the time to start. My workout was well-thought out, my diet was good, and it might be the only place I could see to improve.

After it arrived though, and before I'd started, I did all the maths again, and I'm just not sure it's neccessary. So I could use some advice.

I weigh in at 77kgs (170lbs). I typically have four meals a day with a total protein consumption of about 130g. From what I've read I should be taking in about 1.8g per kg bodyweight which would be 138.g. Why should I start taking the recommended 3-4 shakes a day, which would bring my protein up to a whopping 230g or 2.9g per kg. Especially when my reading seems to indicate that anything above 2gs per kg is wasted and can cause kidney problems (if you're prone).

I've listed a typical day below, just in case I've screwed something up, and would really appreciate help, it's really weighing (pun not intended) on my mind.

Breakfast:
Yoghurt: 15g
Cereal: 8.9g
Toast: 6.6g
Total: 30.5g

Lunch:
Ham: 16g
Bread: 6.6g
Total: 22.6g

Dinner1:
Eggs:17g
Bread:6.6g
Total:23.6g

Dinner2:
Chicken: 51.2g
Rice: 2g
Total:53.2g

Totals:
30.5g
22.6g
23.6g
53.2g
Total:129.9g

p.s. I've noticed that I'm eating a lot of bread here. Funny how writing things down can bring them into focus. Is that a problem? What could I substitute.

[trainerbob]

I actually agree with you in the sense that you should get your protein from your food if you can. I've read as much as 1g per lb of body weight, and you're not really too far from that. If you do supplement you shouldn't need much.

I like to substitute baked sweet potato for bread. Easy to make in a microwave, complex carb, full of nutrients.

By your figures you are almost there. I would start with a pre and post workout protein drink. Then have a meal an hour or so after that if possible. Give that a try and see how it works -- I think you will be pleasantly surprised.

[.V.]

^^^
That should be just about right to take you there.

Remember as you add more protein and keep all else the same, the percentages of your macronutrients will change to reflect this, making everything a bit more balanced. And for good carbs, I like that sweet potato idea. But 100% whole wheat bread isn't a bad thing.

[JMike]

It occured to me a while ago that I hadn't had anything but whole wheat seeded bread for a long time. The last time I had white bread could've been more than a year ago.

[.V.]

Then you should be looking good. Add a couple of shakes or another whole food protein meal, swap in a sweet potato somewhere and see what happens.

[LiftGirl]

Originally Posted by JMike

Breakfast:
Yoghurt: 15g
Cereal: 8.9g
Toast: 6.6g
Total: 30.5g

Lunch:
Ham: 16g
Bread: 6.6g
Total: 22.6g

Dinner1:
Eggs:17g
Bread:6.6g
Total:23.6g

Dinner2:
Chicken: 51.2g
Rice: 2g
Total:53.2g

Totals:
30.5g
22.6g
23.6g
53.2g
Total:129.9g

p.s. I've noticed that I'm eating a lot of bread here. Funny how writing things down can bring them into focus. Is that a problem? What could I substitute.

Before you start worrying about any protein powder, you NEED to add fruits and vegatables to your diet. Please, please tell me that you simply neglected to list them and that you are eating some. The diet you posted doesn't have ANY.

I think you're getting enough protein, so the shakes are optional. I take a shake PWO because it's convenient and I don't feel like eating right away. But they certainly aren't necessary.