Daily Protein Intake - for those who workout
Over the past several years, I've been trying to reduce meat and dairy from my diet as much as possible. I still eat some, but not a ton. I workout with weights 4x a week for an hour, and 3 aerobic workouts as well.
I just calculated my average protein intake yesterday - and I think I was consistently getting only 50g-60g at the most per day. I'm 6'2, 200 and muscular - apparently I should be more at 125-175g due to weight training.
I feel like an idiot for not keeping track of my protein and figured the leafy green vegetables and fruit were a better trade-off. I bought protein shakes but dear God - I was constantly eating just to get to 125g of protein.
How do you guys consume more protein? and NO, I don't want to hear the obvious cum jokes. I've researched but I don't know if the high-protein reqs are still recommended or if there is new research saying it's not needed.
This feels like a part-time job now to get the protein in - I hate it.
| by Anonymous | reply 6 | June 11, 2025 4:02 PM
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I would be wary of those recommendations.
When I was into weight training, a lot of guys with enviable physiques were consuming about 60g of protein a day.
I was consuming 180g of protein a day and while I had big muscles, I never achieved the definition I so desired.
Muscles get hungry. A good way to determine if you’re consuming enough protein to support the work you’re doing is to stay aware of your recovery between workouts. Do the work but use your eyes - are you achieving the results you want? Just abiding by the math might rob you of lean muscle definition.
Truth is, unless you’re a champion competitor, a lot of these supplements aren’t going to make that big of a difference. If you’re doing the work, you’re going to realise good results. But unless you’re a hard gainer, overeating is going to impede your progress by increasing your calorie intake unnecessarily. If nothing else, I would focus on achieving your weight goals and lean muscle mass before piling on the protein - especially if your body can’t process it, it’s just wasted calories that will detract from your physique and your overall efforts.
| by Anonymous | reply 2 | June 10, 2025 3:28 PM
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R2 - thanks - I don't WANT big muscles. Been there, done that years ago. I want more of a lean, sculpted look - so I'm not doing a lot more reps of lower weights, not small reps of high weight counts.
I don't like protein shakes - used to drink them a lot when I was a big lifter, but they're not great tasting and I have to take a gas supplement so you don't get those protein farts.
I think I'm going to try for 100-120g a day - but even that seems hard when you add it up. Not so difficult if you're willing to eat 2-3 chicken breasts a day - but I don't like chicken breasts or much meat at all really. And I don't love dairy - so Greek yogurt and cottage cheese isn't very appealing either.
| by Anonymous | reply 3 | June 10, 2025 3:35 PM
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Try the Okios Pro drinkable yogurts, OP. They're 23g of protein each and only 7 oz so it's easy to drink several. I'm also not a fan of huge amounts of meat, cottage cheese or regular yogurt.
| by Anonymous | reply 4 | June 11, 2025 12:55 AM
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If you’re not looking to increase muscle mass, I wouidn’t be concerned about increasing your protein intake. I would aim for your regular 60g a day, over or under.
Like I said, pay attention to your recovery between workouts. If your recovery lags a bit more protein will help but don’t overdo it, especially if you’re older. Calories count.
| by Anonymous | reply 5 | June 11, 2025 2:38 PM
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Eggs, grilled chicken and protein shakes will put your protein intake in the range it should be if you want to build muscle.
| by Anonymous | reply 6 | June 11, 2025 4:02 PM
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