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Apr 2017
8:58pm, 27 Apr 2017
11,397 posts
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Sharkie
Marlon has given me my competition season gym (and track) programme. Gym sessions are do-able and (obviously) none knackering for a month or three. Only once a week or even once a fortnight now.
Just as well because I've been very remiss recently. More like NIL times a week!
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Apr 2017
9:03pm, 27 Apr 2017
44 posts
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Brig
I am small too Sharkie I weigh 47kg but need to make gains there I think. My sport has changed due to injury but am certainly enjoying my new ventures and just need to adapt to it all now
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Apr 2017
9:06pm, 27 Apr 2017
11,398 posts
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Sharkie
You're not small then, Brig - you're MINUTE!
What is your sport? Are you not a runner?
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Apr 2017
9:13pm, 27 Apr 2017
36,129 posts
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Velociraptor
I probably do get through at least 100g of protein a day just now because I've been doing a lot of climbing and several sessions of lifting a week, but that's still less than 20% of my total calorie intake even on a sedentary day. On work days I resort to protein bars and flapjacks (not shakes, yuck) but on not-work days I can get that much protein easily from normal food.
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Apr 2017
9:25pm, 27 Apr 2017
746 posts
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Captain Malcolm Reynolds
ACSM guidelines aim at protein intake of 0.8g/kg/day for someone sedentary to 1.2-1.6g/kg/day for for a recreational atheletes up to a max of 2g/kg/day for bodybuilders in hypertrophy stage of training, but they're a bit old. Researchers like Mike Israetel are recommending 2g/lb/day for hypertrophy training. I skim read a piece yesterday that looked at male athletes over 60, that found they started to lose muscle mass at 1g/kg/day, but I didn't read it in any depth so can't comment on how good an article it was.
I aim at a minimum of 120g per day of first class protein at a body weight of 72kg. I aim at 400g of fibre a day, the rest takes care of itself. No low fat or "healthy" options they're usually marketed very nicely but sparse on nutrients.
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Apr 2017
9:31pm, 27 Apr 2017
11,399 posts
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Sharkie
I've just checked - I hover around 50kg, and my protein seems to average around 95 grams a day. Seems about right to me. That's just how I eat.
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Apr 2017
9:40pm, 27 Apr 2017
45 posts
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Brig
I am still running Sharkie bit injury persists and limits me now so no speed and distance can make it flare too 😥 Originally the gym stuff was for rehab but now it seems to be evolving.
I will be interested to see how much protein I do actually eat, will log over next couple of days
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Apr 2017
11:25pm, 27 Apr 2017
30,661 posts
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.B.
I managed to 2km carry tonight, it was hard but good, have blogged about it.
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Apr 2017
12:53pm, 28 Apr 2017
46 posts
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Brig
After looking at some nutrient rich protein sources I have just bought some organic spirulina powder to try in my smoothies.
Apparently 65g protein/100g and they recommend 5-15g a day. I will start with 5g in a smoothie gives calcium, magnesium and iron too
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Apr 2017
1:13pm, 28 Apr 2017
30,670 posts
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.B.
Spirulina is supposed to be very good for you, tastes nasty though and turnes everything green (unless you have a tasty source Brig?)
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The Six Pack Revolution
Oct 2023