Protein Requirements by Body weight

Sorry for asking a question that I'm sure has been asked countless times. What is the rule of thumb for the recommended grams of protein daily by body weight? Here's my dilemma...my workouts at the gym have been getting tougher over the past 4-6 weeks. I'm still progressing gaining strength and toning nicely, but I'm fatiguing easier during workouts. I'm also noticing that I'm nodding off easily at home in the evenings which had completely stopped shortly after surgery. Got my blood labs drawn today to see if something is out of whack. Have also doubled up on my multi vitamins and switched my zinc to a chelated form which I had changed last time I ran out. B12 injection yesterday. Ultimately I think because my workouts are intensifying that I'm not getting in enough protein and that's causing the fatigue. From food I'm getting 30-40 grams and I'm getting another 72 grams (3 scoops of whey protein isolate at 24 grams each) for approximately 110-115 grams daily. Any advice from those wiser than I in these things will be greatly appreciated!!

The key to building muscle mass is repair the muscle with added protein. So many WLS people don't get enough protein with the extra lifting program. I consume 150 to 250 grams of protein a day. I also eat close to 3,000 calories a day (with lots of carbs for my cardio program). I do a lot of running Most WLS folks are so afraid of carbs. Carbohydrates are the best fuel for the body to use for energy. If you did a rigorous cardio program with a traditional WLS high protein diet, you would feel very lethargic during the workout. I think you made need some carbs before your workout. Protein is just not a good quick energy source. As far as protein, from what I have read, most bodybuilders eat one gram of protein/per pound of goal weight. So in my case, my goal is 200lbs so I try to eat 200 grams of protein. I hope this helps.

Hello Mike I have been noticeing the same thing happening to me too.. I have been working out at the gym since October of last year and I have been noticing here in the last month that I am just dead beat tired at 8PM. But, I have started to add some high protein cereal for breakfast and then take a protein shake with me to the gym and sip on it durng my workout and I do not get as wore out as I used too... Also I have add some watered down Gatorade of Poweraid at the end of my cardio workout. Here is what I do 3 times a week, some times 4. 12 reps of : *Leg extensions @ 95# *Seated Leg Raises @ 95# * Vertical Chest @ 80# * Compound row @ 85# * Peck Fly @ 90#\ * Overhead Press @ 40#, I just added this to my rountine.... Its a killer.. * Preachers Curl @ 80# * Triceps press@ 85# * Adductor/ Abductor @ 95# * Abdomonal @ 90# * Low back press @ 95# I do a 5 minute warm up on the tread mill and finish up with 15 minutes after my weight lifting. I am thinking that the bit of carbs I have add really do help get me thru the rest of the day... I know its scary to for us WLS to introduce to many carbs ... But I figure if we can burn them off and still gain muscle mass then it OK... But I know its in the back of my head that carbs are sinfull or even down right EVIL! Take care and have a Great work out... Tom 536/360/250 some day! -176 # so far..

Hi Bob, I wouldn't say I'm wise, but I can tell you what's worked for me. Syntrax makes a great cappuccino-flavored protein mix, and I take that when I'm craving coffee. I'll make a double or triple size, and I get lots of coffee flavor plus a good dose of protein. I was having trouble with fatigue a couple of months after my surgery, and my surgeon suggested I try Oasis Ageless capsules. It helped my energy and my workouts a lot (I still take it.) Instead of barely pushing myself through, I often do the workouts with vigor and sometimes even a smile (scary isn't it?) I also do strenuous bike riding on a hilly paved trail. I was crashing halfway through and figured it was due to low blood sugar. (I'm diabetic and can really feel when my sugar is off.) I started eating a good carb meal an hour or so beforehand or snack on dried dates (rolled in oats, no sugar added.) They will give you a good boost. I order mine from www.stonemountainpecans.com . I've also gotten tasty nuts from there too, which helps with the protein -- and gives your body the "good" fats you need to function. See http://borntoexplore.org/lowfat.htm for more on fat. I know most of the protein and carbs I consume are no fat or low fat, and fat is essential I also eat shelled pumpkin seeds (peptias) that I get from Cost Plus World Market. They also contain the good fats. Thanks for listening! Kim HW 315 SW 306 CW 182 GW 150