Macronutrient ratio

Question
QUESTION: In this question you advised me on macronutrient ratio.

http://en.allexperts.com/q/Nutrition-Dieting-939/2012/1/macronutrient-ratio.htm

I averaged out the ratio's  and came up with 25% protein. This is 150g of protein for me. Is this not too much? Will this cause gas and bloating?

I get 25 grams of protein through food. For the other 125, how much should be whey and how much casein?

Can I take protein in 50 gram doses ? 50gr  will mean I don't have to consume it with every meal, when I'm already full.

ANSWER: Hi Michael

Let me start by saying that the average male of average height should consume aprox. 60 grams of protein a day to maintain regular functions. Your height is 6ft. 4 inches so you would add aprox 20 extra grams bringing your base up to 80 grams. After you do this you would factor in your workout type and intensity to determine how much more protein you would need to maintain a equal base. If I go on the estimate that you are 6ft. 4 and weight a max of 205 pound which is your max healthy body weight at that height you would need to consume 75.85 grams of protein for basic function not including long work outs. This calculation is derived by body weight multiplied by .37. When you factor in 1 hour per day of weight lifting or intense cardio you would need to consume an additional 50 to 65 grams adding up to between 127 to 145 grams depending on which calculation I use.  Body builder and fitness guru's state that you should use the below equation.
1.5 to 2g of protein per kilogram of body weight per day to increase the size of your muscles. Ensure that some of the protein you eat is consumed immediately before or after your strength-training workout to enhance your muscular development. The protein from natural foods is preferred but Whey is a good alternative source. This protein should be consumed throughout the day not all at once or in to or three meals. If I forgot something just write me back and I will follow up.

Thanks

Larry



---------- FOLLOW-UP ----------

QUESTION: Will 150 grams protein cause gas and bloating?

I get 25 grams of protein through food. For the other 125, how much should be whey and how much casein?

Throughout the day is difficult for me as I work. How can I  have protein shakes while at work?

Answer
150 grams of protein may cause gas or bloating depending on the individual and if you are not utilizing all the additional protein this may also happen, oh and if you are getting a lot of this protein from red meat this could also happen. As for whey and casein,Caesin can cause gas and bloating, whey seems to be good for most people I have dealt with.Vegetable protein does not usually cause gas or bloating. Chicken, Turkey,and pork are good sources. Fish is also high in protein. I understand about work but if you are trying to build muscle and you are working out 5 - 7 days  a week for 1.5 - 2 hours you will need the extra grams to build. You can cut back on that protein on days you do not work out or on days where your work out is 1 hour or less. A 1 hour work out for example, you can get away with eating 105 -120 grams that day.

Thanks

Larry  

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