Getting enough protein to increase muscles?

[Wintran]

At the moment I'm very physically active, training many hours per day (both muscle- and endurance training).

In many places I've read that a physically active person needs between 1.2-1.7 gram protein per kilogram of bodyweight per day. I weight 70 kg, which means I should ingest about 100 gram protein per day for maximum effect in my training. An egg yolk in a large egg apparently constists of about 3 gram protein. Does that mean I have to eat 30 egg yolks per day to get enough protein if basing my protein intake on eggs? I guess I could change it to 15 eggs if I also eat the egg white, but it still sounds way too much. I could also combine this with some fish, but isn't that an awful lot of fish as well?

Does anyone have any experience with heavy training combined with this or a similar diet? As my acne is not that bad I don't mind if my diet is not 100% clean.

[Brian]

Hi,

Does anyone have any experience with heavy training combined with this or a similar diet? As my acne is not that bad I don't mind if my diet is not 100% clean.

I'm 6'2" and 88 kilos. Not too muscular, but a decent amount. I walk a couple hours per day and do some free weights 2 or 3 times per week.

I usually eat 7 egg yolks five times per week and 100-150 grams of fish (salmon or tuna) twice per week.

I adjust this by how I'm feeling.
I have no trouble maintaining, gaining, or losing muscle mass by making slight adjustments.

Of course, this is just me.
Everyone is different.
I suggest you experiment a bit. Your body will tell you what it needs.

In general I've found that I need less protein than I expected when I started this diet a few years ago.

Hope that gives you some rough estimate.

[Lyn]

Hey there...here is a link that might help.

http://www.waitalk.com/cgi-bin/bb/ultim ... 31454-9SCG

[Wintran]

Thanks for the info, Brian!

I'm guessing that the protein recommendations that I've seen around the web are based on a "normal" diet, which means they eat protein of less quality, making much of the protein wasted?

I'll try to eat at least 6 egg yolks per day and some bits of salmon.

Hi Lyn, thanks for your response, but I can't get the link to work.

[nick]

Did you read Wai's page on protein?

http://www.13.waisays.com/protein.htm

Here is a post about supplementary protein

http://www.waitalk.com/cgi-bin/bb/ultim ... 8;t=000023

Should provide some insight...

[Wintran]

Ah, I had forgotten about that article! I think I read it some years ago when I first found out about this site. Thanks for reminding me!

[Lyn]

Oops! Sorry about that Wintran...it was a link to past discussions on supplementary amino acids.

[Monique]

Originally posted by Lyn:
Oops! ...it was a link to past discussions on supplementary amino acids.

But, amino acids are protein, right?
The thread about amino acids may be about supplementary protein after all?

[Monique]

Its my turn to do d "Oops", coz i mistakingly mixed up Nick's n Lyn's posts. This thread is becoming confusing!