One Mom’s Journey from Fat to Skinny to Confident


Protein… Check

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I’m trying hard not to start this week in a funk. The kids were both off school today. I have quite a few open projects and deadlines. I’m fighting off a cold and have been sneezing so much my nose is raw. There’s a snow storm en route, pretty much guaranteeing the kids won’t have school tomorrow. My house is a mess and I have a camera crew coming this weekend to film the #wycwyc book trailer (SO exciting by the way!) And it’s tax season. Ugh. If there’s one thing I hate about owning my own business it’s dealing with the accounting.

OK, my little pity party is over. I think I’m just hormonal.

Anyway, I decided to hit MyFitnessPal for a few days to do a protein check. We’ve been talking about protein at the gym and I really had no idea where my protein consumption was. Based on today I’m well above where I need to be at 159 g of protein.

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According to this article on Today’s Dietitian:

The general rule of thumb is 1.2 to 1.4 g/kg of body weight for endurance athletes and 1.2 to 1.7 g/kg of body weight for strength and power athletes, says Christopher Mohr, PhD, RD, a nutrition consultant and writer and the co-owner of Mohr Results, a weight-loss company in Louisville, Kentucky. The greater the number of hours in training and the higher the intensity, the more protein is required. Other research has recommended as much as 2 g/kg of body weight to prevent muscle loss in athletes who have reduced their energy intake.

…recreational athletes should aim for daily intakes closer to 1.1 to 1.4 g/kg of body weight per day, 38% to 75% greater than the current RDA. Endurance athletes, such as marathon runners, should be in the range of 1.2 to 2 g/kg of body weight, and strength athletes, such as weight lifters, should be in the range of 1.4 to 2 g/kg of body weight.

Seeing as how I weight train 6 days a week now I guess I’m in the “recreational strength athlete” category. I haven’t weighed myself in awhile but I’d estimate I’m about 73KG, which would put my protein needs at about 102-146 g of protein.

I’m thinking I could lose my after-workout shake if I could just get to breakfast faster. I may need to rethink my morning routine because right now I work out at 6 a.m. but I don’t have time to have a real meal until almost 10 a.m.

I don’t like to get into all these details all the time because I can easily seeing myself getting obsessed. But I have been curious. I think I’ll track a few more days to get an average.

I just wish there was an app that allowed you to track specific macronutrients without having a calorie goal and such. MyFitnessPal is great, but boy, it could be so much better!

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There are 6 comments so far.

    Alyssa Passmore

    February 16, 2015

    Have you ever tracked my’s Daily Plate? I love it! It is So much better than MFP. You can track nutrients and just put yourself in matainence mode. It has a huge database, recipe builder, exercise database, etc.


      February 17, 2015

      I haven’t! I’ll check it out!


    February 17, 2015

    That’s a lot of protein, do you worry about excess? I think the higher amounts apply only if you are actively losing weight (low calorie) or gaining muscle. My tracking mechanism is estimation: high protein sources like meat are usually 20g/4oz raw (your haddock was high because its a cooked weight), dairy is 10/ serving. I don’t eat a ton of beans but its about 7g/cup. carbs, nuts, veg all have small amounts, which will add another 10-30 g over the day.


      February 17, 2015

      A little, especially with my family’s history of kidney stones but I think tomorrow is not a normal day for me as I grabbed leftovers for breakfast that’s way higher than my normal breakfast. That’s why I’m going to track a few days. That being said I am actively building muscle so it should be a little higher anyway.


    February 17, 2015

    Yes, so easy to get obsessed by minutia, and so confusing by the plethora of macro and micro-nutrient requirements, and for different classes of people! Where does it stop? If I may be so bold: I’ve never bothered with any of that and always had great athletic performances, ability to lose fat or gain muscle when needed, and limitless energy and health. I apologize profusely in advance for writing the above, I’m truly sorry, I don’t do this to pat myself on the back. There may however, be a much simpler answer, I love simple! I don’t seek confrontation by my comments, I’m just sayin…..


      February 17, 2015

      I appreciate your experience Claude, and I feel the same way. I’d much rather simple… but sometimes I get curious. :)