I am a 53 year old woman and am 5'3. For some reason people think that is short :)
Things seem to be going fine, but I am struggling with knowing how much protein I should target. I've read some things that appears to indicate that women's protein needs are different than what men need at similar activity levels and I have succeeded in confusing myself.
I have 3 high-intensity 1-hour group training sessions a week (looks a lot like Crossfit), and also cycle and mountain bike when the weather and my body permits. As the season changes I am starting to put a lot more focus in building upper body strength as my riding decreases and am working with my group trainer on an individual basis once a week to start that process.
Regarding my actual workouts - on the leg-press I am up to 360 for 6 reps. Upper body is very different, but that is my focus this winter. I need to build strength and flexibility and I know I need to fuel my body properly or this won't happen. We are doing a lot of compound work such as squats, deadlifts, hang cleans, etc.
Right now my protein targets are 90-110 grams (26%), carbs range between 40-80 depending on the day (9-18%) most days are closer to 55-60, and of course the rest is fat. I've wondered about the carbs, but I feel fine at that level. No afternoon sleepiness, etc. I feel fine when exercising, though I DO eat breakfast before our very intense 6am hour-long sessions.
Does this sound like reasonable targets for someone with my activity level and goals? I've enough problems getting the calories my body needs and I want to make certain that I am not defeating sabotaging my hard work by not giving my body the fuel it requires.
Your macros are not at all different from mine. You don't say how much fat though. While I do workout, you seem to do more than I do. I'm also much higher strength lower body from a big background in cycling. But I'm a 6' male at 225lbs and 60 years. I'd say if it's working for you and you feel good, stick with it. I think since at my age I won't have hypertrophy like some youngster I don't need any more protein.
i really think the 'protein targets' are misguided. if you're eating primally, you're fine.
[QUOTE=jakey;986281]i really think the 'protein targets' are misguided. if you're eating primally, you're fine.[/QUOTE]
This all gets confusing, for sure. I do have to pay attention to my calories or I just don't eat enough. It is very easy to over-think the macro-nutrients. Thanks!
I only eat about 40-60g of protein/day. Usually in the 40s, 60s would be a good day. my MD (yes, I know, I took it with a grain of salt) said I should be eating about 90g/day which I do think is about accurate, although I have a very hard time eating that much protein because I get full quickly. I try and eat three "meals" all with fat, protein and veggies.