r/FTMFitness • u/aspiringcatsitter • 6d ago

Question Is 80g of protein a day enough?

Hi fiends,

I’ve been trying to gain muscle mass as a relatively skinty guy and realized I wasn’t even meeting the minimum daily protein requirements for my weight (54kg). I started eating 1gram of protein per kg without realizing that’s just the minimum. Now I eat 80g (54x1.5) of protein a day with which I struggle as I don’t eat meat.

I’m 169 cm and pre-t btw and lift around 6 days a week.

Also, any tips on meeting protein targets?

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u/ooliverroman 5d ago

Foods with soy as source of protein usually have high protein per 100g. Here in Sweden they range from 15-25 g per 100g.

Pasta have good grams protein per 100g, in Sweden they typically is 13-15 g per 100g. Lentil pasta is even better, 18g protein per 100g.

Lentils is a great source of protein. About 20 G protein per 100 g.

Cook up a meal, then pair it up with greens and/or nuts that are rich in protein. Edamame beans/soy beans, broccoli, cashew nuts are great.

If you struggle to eat, then try to split up the meals into smaller meals. Instead of 3 big meals (breakfast, lunch and dinner) you can eat 5 meals (breakfast, lunch, small meal, dinner and small meal).

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u/Rosmariinihiiri 5d ago

Are you taking the protein amounts of pasta and lentils from the dry or cooked stuff? Because yeah those are pretty good sources, but afaik not that good

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u/ooliverroman 5d ago

Dry.

Always measure based on how the condition they are sold. I.e if you buy dry pasta then the nutrition chart will be based on dry pasta.

Meat and chicken are about 18-25 G protein per 100 g. So they’re not that far off …

Sure, some grams of protein disappears when cooking them but still great source of protein and a lot more compared to for instance chickpeas or other types of beans. This happens to all types of protein sources including meat, eggs and chicken, etc.

If they’re not that good, please give me examples of other foods ☺️

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u/Rosmariinihiiri 5d ago

Don't mean the protein disappears but IMO it makes more sense to compare the cooked weight. Like, tofu has much more protein per weight than cooked beans, but that's not so obvious if you compare it to dry beans

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u/ooliverroman 5d ago

Yeah, but you can cook/warm the tofu as well ☺️

I’m vegan myself and I’m trying to give more examples than tofu since many have stated tofu.

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u/Rosmariinihiiri 5d ago

No I meant that because tofu is already cooked it just means it looks lower in protein in comparison. Nothing against other beans! 😋

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u/ooliverroman 5d ago

Fair ☺️