Protein intake

[numerouno]

I have never really measured how much protein I eat per day I just tend to have 6 high protein meals a day, with the protein portion about 1/3 plate full as a rule of thumb.

I have often read that a good guide is 1 -1.5g per lb of bodyweight, for me that means

210 x 1.5 = 315g protein

At lunch I have normally have 150g of chicken breast and the same at 3pm - does that mean I have had enough protein for the day just from those two meals!?

I suspect my maths is wrong somewhere as this has never made sense to me!

[TJLEE]

150g of cooked chicken provides approximately 50g of Protein!

[numerouno]

Thats just rubbish, those chickens just aren't lean enough! Ok so how do I know how much protein I get from cooked beef, fish, egg etc? It I'm going on cooked weight surely it must be literally impossible to know how much ACTUAL protein you getting from that serving. Another example a 40g whey protein shake, how much protein is that providing??

This really confuses me!

[numerouno]

Thats just rubbish, those chickens just aren't lean enough! Ok so how do I know how much protein I get from cooked beef, fish, egg etc? It I'm going on cooked weight surely it must be literally impossible to know how much ACTUAL protein you getting from that serving. Another example a 40g whey protein shake, how much protein is that providing??

This really confuses me!

[dieselbhoi]

Google "my fitness pal" numero, u'll find all the information u need there..:cool:
when it comes to your shakes just check the label..:p

[Andy]

Easiest way is to look at the nutritional info on the packet! Chicken isn't 100% protein, as there's water, a little fat and even less carbs. Red meat tends to have a higher fat content as does oily fish. As far as I know, protein isn't lost when cooking, so work out the amount of protein you want based on uncooked weight. Looking at the calories will help work out the protein content. (1g protein/carbs = 4kcal, 1g fat = 9kcal)
Depending on the protein supplement you have,a 40g scoop will give you about 30-35g protein. Again, it tells you on the pack.

[Edd_123]

yer looking at the packet does help but some say 20grams protein per 100 gram n some say 30, i go with the former so i can eat more :)

[TJLEE]

You only need to consider cooked or uncooked values, when that particular food is effected (weight wise) by the cooking process, i.e pasta, when you cook pasta it absorbs the water and therefore weighs more, so you have to be careful with this as you could end up consuming more carbs than you thought as you have gone on un-cooked weight and loaded the saucepan!

[Edd_123]

but surely its actually only absorbing water meaning that the carbs don't increase?

[numerouno]

Good point Edd surely 30g of pasta is 30g of pasta, wether it has absorbed litre of water is of no relevance to the carbs!?? Would the risk not be of eating less carbs than you thought if you went on cooked weight because of the added water content?

[Edd_123]

yep same with oats, of course if ur cooking ur carbs with milk or somethin else it will add calories, but for baking e.g. chicken, sweet potato defo weight after, i weighed my sweet potato before and after it was 200 grams before and 15o after !

[TJLEE]

No I meant if you got confused with cooked and un-cooked nutrition! As in, you read the carb values for say 200g of cooked pasta (this would have a water content) and then you go and measure out 200g of un-cooked pasta (no water content and hence more pasta), by the time you have finished cooking it, it will weigh more (just say 250g) so now you have 250g of cooked pasta and more carbs etc!

[Edd_123]

oh i get u tjee, sorry it takes us students longer for the penny to drop lol

[TJLEE]

Thats ok Edd, because as I was writing to explain I was actually getting confused myself haha

[Andy]

You need to be careful you don't have too many carbs when confusing cooked and uncooked weights. If the packet states 200g cooked has 40g of carbs, you mis-read it and put in 200g of dry pasta, when cooked this then weighs 400g. You have. Inadvertently eaten twice the portion intended as the packet was allowing for the added water weight. Great if on a mass gain!