Peter's Principles - Nutrition
How to Determine Daily Protein Requirement see also: Trans Fatty Acid
Find the number that closest matches your activity level in chart 1 and multiply it using your ideal body weight in chart 2. That's how easy it is to determine the protein you need.
|
.5 |
grams per lb.:Sedentary, no sports or fitness training |
|
.6 |
grams per lb: Jogger or in light fitness training |
|
.7 |
grams per lb; Sports participant or moderate training three days a week |
|
.8 |
grams per lb: Moderate training every day, aerobic or weights |
|
.9 |
grams per lb: Heavy weight training daily |
|
1.0 |
grams per lb: Heavy weight training daily plus sports training, or two-a-day weight training |
Chart 1
| Total Daily Protein Grams Protein grams---> |
.5 | .6 | .7 | .8 | .9 | 1.0 |
|
90 lbs. |
45 |
54 |
63 |
72 |
81 |
90 |
|
100 lbs. |
50 |
60 |
70 |
80 |
90 |
100 |
|
110 lbs. |
55 |
66 |
77 |
88 |
99 |
110 |
|
120 lbs. |
60 |
72 |
84 |
96 |
108 |
120 |
|
130 lbs. |
65 |
78 |
91 |
104 |
117 |
130 |
|
140 lbs. |
70 |
84 |
98 |
112 |
126 |
140 |
|
150 lbs. |
75 |
90 |
105 |
120 |
135 |
150 |
|
160 lbs. |
80 |
96 |
112 |
128 |
144 |
160 |
|
170 lbs. |
85 |
102 |
119 |
136 |
153 |
170 |
|
180 lbs. |
90 |
108 |
126 |
144 |
162 |
180 |
|
190 lbs. |
95 |
114 |
133 |
152 |
171 |
190 |
|
200 lbs. |
100 |
120 |
140 |
160 |
180 |
200 |
|
210 lbs. |
105 |
126 |
147 |
168 |
189 |
210 |
|
220 lbs. |
110 |
132 |
154 |
176 |
198 |
220 |
|
230 lbs. |
115 |
130 |
161 |
184 |
207 |
230 |
|
240 lbs. |
120 |
144 |
168 |
192 |
216 |
240 |
Chart 2
So here's how a pro bodybuilder measures the same protein guidelines that you can adapt from the chart:
At competitions, I weigh 185 to 190 pounds. Let's say 190 is my ideal body weight. If I were not involved in sports whatsoever; didn't even jog-I would need protein by a factor of .5 grams times 190, or 95 grams of protein a day. If I were into jogging-or light fitness, training maybe once a week-I would need .6 grams of protein times 190 (114 grams of protein a day). Training three times a week, I would need .7 grams (133 grams total). Training daily with weights or aerobics on a moderate basis, I would need .8 grams (152 grams total). And if I was into heavy weight training every day, I would need .9 grams (171 total). In the last 12 weeks before a competition, doing a double split of exercises, I would need one full gram per pound of ideal body weight-or 190 grams of protein a day.
At 27 grams per average boneless, skinless chicken breast, and three grams per one large egg white, and 30 grams per typical broiled un-breaded fish filet, we're talking about a lot of chow. You might literally get tired of eating. In that case, to reach your quotas, you'll probably want to supplement your food with egg white powder or commercial amino acid powders. (As always, for the most efficient absorption of the protein into your system, you shouldn't drink water from 15 minutes before a meal until 30-60 minutes afterward.)
I carry a log with me and keep close track of those protein grams, and the times that I consume them.
If your protein intake matches your needs and your fat intake is low, you are doing exactly what is needed on the nutritional side to acquire tremendous muscle definition. The muscles you break down anaerobically come back bigger and stronger with the aid of your carefully monitored protein intake.