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.
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!