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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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December 30, 2014

8 Signs You Probably Don’t Need More Protein

By Mark Sisson
77 Comments

SteakProtein: it’s the only macronutrient everyone embraces. Vegans, vegetarians, SAD dieters, and paleos always seem to be cramming more of it down their throats. And usually, more protein is a pretty good move. Dieters, the elderly, the stressed, the wounded, the burned, and many other populations tend to benefit from more protein. A few months ago, I even talked about 12 signs that indicate a person needs more protein. But there is an upper limit, particularly for your wallet; protein is expensive. If you can find ways to reduce it in your diet without harming yourself or losing the benefits, why wouldn’t you do it?

Today, I’m going to explain the 8 signs that indicate you may have topped out on protein. It’s not that more would necessarily harm you. More just might be pointless.

You’re obviously gaining muscle.

Here’s the thing that a lot of strength training beginners don’t understand: gaining pure, unadulterated muscle mass is hard work. It doesn’t happen overnight, and no one except for genetic freaks and performance enhancing drug enthusiasts are putting on ten pounds of muscle in a month. Heck, even five or six pounds is a huge stretch for a beginner.

So if you’re noticing changes in the mirror, you’re probably okay on the protein. If your pants are getting looser around the waist but tighter around the thighs and butt, you’re gaining good weight. If friends are commenting on your gains, that’s a sign that whatever amount of protein you’re eating is working. And that’s about all you can ask for — gradual, steady muscle gain to the tune of a pound or less a month. Adding more protein on top of that probably won’t make a difference.

You’re not particularly hungry.

This is the holy grail of dieting, isn’t it? The absence of hunger. All the things that actually make weight loss happen — spontaneous calorie reduction, lack of junk food cravings, adherence to the diet, ability to focus on things that you don’t put in your mouth — flow from the lack of insistent, aggravating hunger. If you’ve achieved this, your protein intake is probably at the right level.

This applies in acute satiety. Protein is the strongest promoter of short-term satiety following a meal, more so than fat or carbs.

This applies in long term general satiety, too. If you’re not experiencing strong cravings and you’re able to handle yourself between meals without growing ravenous, you’ve probably settled on the proper protein intake.

You’re disgusted at the thought of another bite of chicken breast.

Our satiety mechanisms are particularly sensitive to protein intake because it’s such a vital nutrient, with both inadequate and excessive intakes posing problems. Mammals have even evolved an instinctual specific appetite for protein, unlearned and present at birth. You know how sometimes you just crave a juicy rare steak, so much that you’re salivating? That’s your specific appetite rearing its head. Protein cravings like that are to be heeded. It goes both ways, too. When that steak looks disgusting and you couldn’t possibly imagine another bite, you’re probably right and you should listen to your body.

It’s difficult for the cravings (or lack thereof) for protein to be corrupted. If your body says “no more protein, please” by inducing revulsion, you don’t need it.

You have confirmed kidney insufficiency, damage, or disease.

I’ve said it before: high protein diets do not predispose people to kidney trouble. A healthy kidney absolutely can handle higher intakes of protein without incurring damage. That some markers of protein metabolism go up is physiologically normal, not aberrant. They’re a sign that your kidneys are handling themselves well. If anything, higher protein diets that reduce body weight and improve metabolic syndrome biomarkers are protective of the kidneys and help healthy kidneys stay healthy.

However, if you have pre-existing kidney trouble, you may have to lower your protein intake until it’s resolved. As always in cases like these, your doctor is the best person to consult for specific advice; all I can say is “less is probably better.”

You’re already eating about a gram of protein per pound of bodyweight.

The majority of the evidence suggests that muscle protein synthesis benefits max out in most athletes at around 0.82 grams of protein per pound of bodyweight. There may be something to eating more — and some anecdotal evidence from lifters and bodybuilders would certainly dispute the numbers — but the evidence is unclear. One gram per pound of bodyweight is a good round number to shoot for. Any more is probably unnecessary, unless you’ve got tons of androgens circulating throughout your body (i.e., you’re juicing or you’re an 18 year old male).

You’re getting it from animal sources.

Gram for gram, animal-sourced protein — meat, offal, dairy, eggs — is more efficient than plant protein. It’s more digestible, contains more essential amino acids, promotes nitrogen balance more effectively, and supports growing mammals better than plant protein (PDF). If you’re eating mostly plant protein, you’ll need more grams of protein than a meat eater to get the same effect. One example is in age-related muscle wasting. Compared to soy protein, equal amounts of whey protein are far better at preserving muscle in the elderly at risk for sarcopenia.

What this means, of course, is that you may need less meat, eggs, and whey than you think. It goes a long way.

You’re an advanced strength athlete.

Huh? Wait a minute — don’t the more advanced powerlifters and bodybuilders need more protein? Actually, probably not:

In one study, elite bodybuilders training over an hour a day only needed 1.12 times more daily protein than sedentary controls to maintain nitrogen balance. It was the endurance athletes who needed way more protein than anyone (1.67 times more than sedentary controls) because they were catabolizing so much muscle during training.

And in another study, researchers determined the amount of protein required for nitrogen balance in people who’d never lifted weights, placed them on a 12 week strength training routine, then retested their protein requirements. After becoming “trained,” the subjects protein requirements actually dropped. They were more efficient at protein utilization.

Furthermore, muscle growth slows down as your training years accumulate. You can’t hope for newbie gains forever, and that means protein needs probably drop a bit the more you train.

So, even though it seems unintuitive, the more advanced you are with your training, the less protein you may require.

You’re not trying to lose weight.

To protect against lean mass loss during weight loss, many dieters increase protein intake. This is a good move for most because it helps maintain nitrogen balance and keeps appetite down. However, if you’re maintaining weight and not actively trying to lose it, you don’t need the appetite suppression, and you’re not catabolizing muscle. Protein intake needn’t be increased during weight maintenance.

Of course, if higher protein intakes are helping you maintain your weight by curbing appetite and cravings, carry on.

If some of this advice rings a little odd and seems contradictory to what you’ve heard or read, that’s fine. These are general recommendations to consider “less” protein in select situations, not low protein. As is always the case, play around with the advice and see if it works for you. The primary takeaway is that more protein isn’t always better.

Thanks for reading, everyone! Do these signs jibe with your personal experiences? Let me know down below!

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77 Comments on "8 Signs You Probably Don’t Need More Protein"

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Wenchypoo
Wenchypoo
1 year 8 months ago

#9–blood sugar getting out of control in spite of eating a high-fat, VLC ketogenic diet. This usually means gluconeogenesis is happening, and the remedy is to reduce protein intake.

Lindsay
1 year 8 months ago

Interesting point!!

Brenden Kaemmer
Brenden Kaemmer
1 year 8 months ago

Actually, you should just eat a little more cooked and chilled safe starches on occasion or even once a day in small portions. I’ve lost weight and felt great eating a pound of starches a day. The body cannot do VLC for extended periods of time. This is coming from someone who has been doing paleo-esque dieting for 5+ years.

Kristin
Kristin
1 year 8 months ago

I couldn’t agree more. It took me awhile but I finally figured it out a few years ago. I eat about 3 ounces per meal and anymore raises my blood sugar. I also need to watch saturated fat as that raises me and keeps me higher much longer

Groktimus Primal
1 year 8 months ago

Hulk need protein 🙂

Clay
Clay
1 year 8 months ago

I usually back off my protein intake when I cry amino tears while doing my sprints….uphill…in the rain…backwards….in my vibrams.

Erica
1 year 8 months ago

Great info. I’m a 120 lb vegetarian endurance runner and find that I maintain weight/muscle mass quite easily when eating about 100 grams of protein a day (mostly in the form of eggs, beans, tempeh, and pea/hemp protein.)

Jacob
1 year 8 months ago

Good points, Mark.

I try to listen to my body to tell me when I need a certain macronutrient. It definitely tells me when I need some good ole protein….like right now…..might have to make a trip next door for some chili!

John Caton
1 year 8 months ago

I was disgusted at the thought of another bite of steak. I recognized it as being just what you said; the body knew and the brain caught up. Steak has become a tradition on weekend trips to the wilderness. Went to the woods with my son this past weekend and 2/3 through my rib eye I had to put down the fork. I saved the remaining 1/3 for breakfast yesterday.

Shary
Shary
1 year 8 months ago
I don’t get disgusted by the idea of eating more meat than my body wants; I just lose interest in eating it. I love red meat–steak, prime rib, pot roast, etc.–but there’s a definite cutoff point beyond which I might as well be trying to choke down a piece of cardboard. The bod is pretty smart if we take the time to pay attention to what it’s saying. Mine always lets me know when I’ve had enough protein, and I trust what it tells me. Much less of a hassle than fooling around with a formula every time I want… Read more »
Janet
Janet
1 year 8 months ago
Just wondering if anyone else gets histamine reactions with too much protein. I have to include higher carbs into my diet or my body starts rejecting many more proteins, particularly chicken, various fish and most pork products. I find I can handle more proteins when I eat a bit a rice, quinoa or a gluten free bread at some point during the day. It is a crazy balance that I have to respect in order to have a more diversified diet. Anything beyond a 1/2 serving portion doesn’t work, anything below doesn’t work. Lunch or breakfast usually has this portion… Read more »
b2curious
b2curious
1 year 8 months ago

I have heard of people developing an allergy to the meat of non-primate mammals after being bitten by the Lone Star tick. (The range for the tick has grown.) In some people, the allergy resolves, in others it doesn’t.

NoGlutenEver
NoGlutenEver
1 year 8 months ago

yes. For some, MTHFR issues can be part of histamine intolerance, also iodine and or zinc deficiency.

Janet
Janet
1 year 8 months ago
Wow, never heard of Lone Star Tick. I can’t believe that you can get a meat allergy from it. Interesting. I do have the MTHFR gene mutation. I tried the low histamine diet and didn’t have much luck with it. There was never any clear identifier on it and I found it very frustrating. I did have yet another milestone once I added in a methylfolate supplement. I am very hot and cold with zinc. I supplement when I notice my skin is off and stop taking it once I get nauseous after taking a pill. I will be fine… Read more »
Harry Mossman
1 year 8 months ago

Need to start tracking my foods again. It’s been so long, can’t remember what application I used. LOL. And all my computers have crashed and the software reinstalled. This morning, I had homemade turkey soup for breakfast, but all the apps I looked at only had canned. That’s absurd. (Note: I do not have a smart phone or anything like that although I might give in and get one.)

Harry Mossman
1 year 8 months ago

Oh, I used Fitday. Not perfect but I already have lots of custom foods. And it has homemade turkey soup. Imagine that!

Rowdy
Rowdy
1 year 8 months ago

In figuring out how much protein per pound of body weight, do you use actual body weight or ideal body weight? I’ve never seen this question answered in all my research. 🙁

b2curious
b2curious
1 year 8 months ago
I’m guessing you mean figuring out how much protein a person needs based on body weight? Because the amount of protein per pound of body weight is addressed above… As for how much protein you need per pound of body weight, I just can’t see it being based on ideal body weight. When something is based on one’s ideal body weight it is usually emphasized. If you can’t find any reference – anywhere – to protein need being specific to ideal body weight instead of actual body weight, I’d say it’s pretty safe to believe that requirement is based on… Read more »
Vicki
Vicki
1 year 8 months ago

Actually I believe it’s supposed to be based on actual lean mass.

Torsten Seemann
Torsten Seemann
1 year 8 months ago

Rowdy,
I used to wonder the same. But my reading indicates it is your lean body mass, not your actual weight of you are obese. So whatever your ideal weight is, aim for that. Our excess fat stores don’t need protein.
Torsten.

Eleno
Eleno
1 year 8 months ago

Check out Drs. Mike and Mary Dan Eades — they have an equation for figuring out your lean body weight and how much protein to eat… And research to back it up.

Dina R. D'Alessandro
1 year 8 months ago

The science nutrition textbooks and article referenced here actually state grams of protein per *kilogram* of body weight (not pound of body weight). That might be a typo in article. You would use current body weight to calculate, not ideal.

Jack Lea Mason
Jack Lea Mason
1 year 8 months ago
I think paleo diets seem to gravitate towards high protein in general. It seems to be common practice to replace grains with more protein. When we start out eating primal we end up having an extra chicken breast instead of rice. Perhaps we justify two cans of tuna because we are having salad instead of a sandwich. I know I have. Protein just tastes better than vegetables? I think a good practice would be to simply replace that grain void with more vegetables but it takes a more conscious and disciplined effort to do so. Vegetables are easier on the… Read more »
Superchunk
Superchunk
1 year 8 months ago
Regarding “It’s not that more would necessarily harm you. More just might be pointless.” I’ve heard three possible mechanisms for harm and I’m curious (especially on the first one) if anyone has heard of anything that confirms these… – Apparently Leucine in particular upregulates mTOR, and mTOR is apparently associated with reduced lifespan (perhaps not in people?), however Leucine is also apparently associated with extended lifespan, from what I have read. Is anyone aware of a resolution for this conundrum? I find Leucine to be an effective supplement especially in the context of trying to eat a wide variety of… Read more »
Harry Mossman
1 year 8 months ago

I would be interested in this too.

waterfall
waterfall
1 year 8 months ago

Me too.
I’ve asked Mark several times for his thoughts on Ron Rosedale’s concerns — and his recommendation of only .5 gram per pound of LEAN bodyweight, meaning less than half of Mark’s recommendation, to avoid high blood sugar and cancer.
So when I saw this headline, I was so excited — finally! this incredibly important concerning discrepancy addressed!
Then, no. So disappointed.
Mark, what up?

waterfall
waterfall
1 year 8 months ago

important and concerning

Kristin
Kristin
1 year 8 months ago

The Rosedale diet is what FINALLY fixed my BS issues. I was high fat/VLC and had to cut my protein down to no more than 3 oz per meal for lunch and dinner and 1 oz for BF. Immediately after reducing protein and lowering saturated fat my BS came back to normal. Protein WILL and does turn to BS especially with low carb and anyone with BS issues needs to be low carb. Rosedale (and myself) are low carb (all from non starchy veg) MODERATE protein and enough fat to satisfy. This was my ticket

Shary
Shary
1 year 8 months ago
Having read a bit about him, I’d have to say that Rosedale is something of an extremist. (There are plenty of them out there.) I eat some sort of animal protein at almost every meal, have done so for years and years, and have had zero problems with it. The same is true of many of my family members. Rosedale’s claims regarding mTOR pathways may have merit in certain cases, as with some types of health issues whereby the body has trouble processing protein, or if a person eats very little other than animal protein, as with some ultra-low-carb diets.… Read more »
Superchunk
Superchunk
1 year 8 months ago
These comments also remind me of another reason why wildly overdoing protein is not a good idea, although I think I understand it better, and that is gene expression. If you are trying to keep your body shifted toward a preference of fat-burning, then you want calories beyond you repair (protein ) needs and your true carb needs coming from healthy fat. Again, Rosedale has some interesting comments on this in his latest interview with Jimmy Moore where he says that excessive protein intake can actually shift the body (slightly) toward a preference for protein for fuel which would result… Read more »
Kristin
Kristin
1 year 8 months ago
I believe the other mechanism is that protein turns to blood sugar. This is definitely true. Anything more than 21g at a time raises me. Carbs of course raise it and fat opposes insulin so there is no ‘free food’ for someone trying to control blood sugar. He also likes saturated fat kept low especially in the beginning as it is the hardest fat to metabolize. I have to keep saturated fat low as well and it does tend to make me insulin resistant for awhile. If I’m hungry I snack on low carb veggies and some mono fats (olive… Read more »
Kristin
Kristin
1 year 8 months ago

also sometimes not enough veggies and too much protein are not satisfying leaving us hungry. Balancing veggies, proteins and fats is another key for me.

Bill
1 year 8 months ago

A few things that I loved here that always seem so vague everywhere else:

A gram of protein per pound – Bodybuilduing mags are always telling you to eat way more, we know where the backs come from for those magazines though

Endurance athletes need more – I didn’t realize this but it is nice to know for those long cardio workouts

High protein does not cause kidney disease – My daughter has kidney disease, it was genetic, my kidneys are great and I used to really pile in the protein for years.

Again super great article, I always learn more than I expect

Dan
Dan
1 year 8 months ago

Mark, I’m a big fan and have appreciated many of the health benefits from following your advice. Can you provide your thoughts on this article? http://www.dailymail.co.uk/health/article-2890243/Scientists-crack-red-meat-linked-cancer-SUGAR-molecule-blame.html
Thank you – Dan

Diane
Diane
1 year 8 months ago

“High protein intakes are helping you maintain your weight by curbing appetite and cravings” This is me. Also helps me get strong and makes me happy.

Harry Mossman
1 year 8 months ago

I thought I remembered Mark saying that you couldn’t use more than 30 grams of protein per meal, which in fact he sort of did say. So if you IF’d and ate only 2 meals/day, the most you could use would be 60. But I just found his clarification entitled Dear Mark: How Much Protein Can You Absorb and Use from One Meal? (Google for it)

Rick
Rick
1 year 8 months ago

At some point in the new year I think someone around here is going to have to address Valter Longo’s research.

Tiff
Tiff
1 year 8 months ago
This is what I found from the Valter Longo research… analyzing information on 6,831 middle-aged and older adults participating in NHANES III, a nationally representative dietary survey in the United States, Dr. Longo and his team found that individuals aged 50–65 years who reported eating a high-protein diet (with more than 20 percent of their calories coming from protein) were four times more likely to die of cancer or diabetes and nearly twice as likely to die from any cause in the following 18 years. Also, a moderate-protein diet was associated with a 3-fold increase in cancer mortality. These effects… Read more »
Rick
Rick
1 year 8 months ago

Yes, that’s some of it. Also important is that one of his big surveys controlled for carbohydrate consumption and still found the high protein/increased cancer incidence link.

Nocona
Nocona
1 year 8 months ago

Once again, I bet they were eating CAFO meat. But still somewhat interesting.

waterfall
waterfall
1 year 8 months ago

Just reread Rosedale’s argument for low protein here:
http://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz3NQ6Y7ijp.
Compelling stuff. I’m cutting my protein intake to 50gr/day starting now.

Harry Mossman
1 year 8 months ago

Didn’t Minger, Guyenet, Kresser or someone explain these results? Or maybe Mark.

Harry Mossman
1 year 8 months ago

I would recommend Guyenet’s recent meat series.

waterfall
waterfall
1 year 8 months ago

Just reread Rosedale’s argument for low protein here:
h t t p://drrosedale.com/blog/2011/11/21/ron-rosedale-protein-the-good-the-bad-and-the-ugly/#axzz3NQ6Y7ijp.
Compelling stuff. I’m cutting my protein intake to 50gr/day starting now.

Tiff
Tiff
1 year 8 months ago

Just read, and I am with you waterfall. Was just looking at my food logs from last summer, and the protein intake was between 40 grams on some days up to 93 grams on other days depending on what I was eating. I am going to do the same and cut back to around 50 grams. I too thought it was compelling. It also makes a lot of sense. Going to add more soups with more veggies.

Nitin
Nitin
1 year 8 months ago

Ever since I have gone the bulletproof coffee route, I don’t feel like proteins in the morning. So I give pastured eggs and bacon a pass unless I had a heavy work out. However come lunch time, body is begging for protein. I have also started engaging in protein fasting once every 10 days or so – that’s the day I eat a high fat moderate carb diet and aim for less than 10grams of protein. It’s amazing how well u sleep the night of protein fasting. So more is not always better.

Tiff
Tiff
1 year 8 months ago

Hi Nitin,
You would give me a day of what you are eating on your protein fast? Sound like something I would like to try. Thank you for your post. 🙂

Kyle
Kyle
1 year 8 months ago

High protein, especially at night gives me nocturia (3-5x/night). Any idea why? It’s really difficult to eat low protein.

Juanita
Juanita
1 year 8 months ago

I am currently quite overweight, about 200 pounds, and I cannot imagine eating 200 grams of protein a day. I’m lucky if I can get 70-80 grams in. Does Mark mean grams per lean body mass?

2Rae
2Rae
1 year 8 months ago

Not that we are talking about animals….. but the vet put my cat on a “mostly grain” cat food since she is OLD and in kidney distress. She was on a diet of “what a cat might eat” only made into cat food that was mostly protein. I feed her both and she prefers the protein food but seems to be doing ok on a half and half diet.
So there’s 2 cents worth from the cat world on protein for a really old cat.

Marian
Marian
1 year 8 months ago

On the cat topic, I had an older vet, and he said when he went to vet school, cats didn’t get kidney disease. Kidney problems started with all the grain-based cat food. When I had cats, I left dry food out, but gave my cats wet food (meat) 2X day; they begged for the wet food.

2Rae
2Rae
1 year 8 months ago
I did roll my eyes in my head when I looked at what the vet wanted to give my cat, Corn? Grains-o-rama? However, she is clearly in kidney distress, I don’t want her to suffer nor do I want to “put her down” if she is not really in pain and is having a fairly decent life. She still purrs, hops up on the bed, feels like playing a bit and is in a good mood – all signs that she’s happy. It has been one of those years where things in your life happen outside of your control –… Read more »
Andréa
Andréa
1 year 8 months ago
For carnivores like cats, it is not the quantity of the protein that is a factor, but the quality. The kidneys have to work much harder when faced with vegetable/grain based proteins. So when the inappropriate protein is lowered, the body didn’t have to work as hard. Same thing with animal by products, the protein from feathers is going to be digestible. A more biologicaly appropriate response is to feed the easiest to digest protein, ie meats and connective tissues. There is a correlation to commercial foods and kidney disease in cats. I feed a home made raw diet and… Read more »
Andréa
Andréa
1 year 8 months ago

Should have typed that most animal biproduct like feathers is UNdigestible

Applegirl NY
Applegirl NY
1 year 8 months ago

When I first went primal, I was eating much more animal protein than I do now. I think I was filling an emotional need during transition, and was thrilled that I could eat all I wanted. I now find I need much less. I always eat enough to be satisfied. Usually it’s just a decent serving at dinner. I’ve never been a breakfast eater and often lunch is just half an avocado and some veg. True hunger is the best guide for me. No more rules!

Aloka
1 year 8 months ago

In both my pregnancies I couldn’t look at meat. I am guessing its a sign that I’ve overdone the protein pre pregnancy

Florin B.
Florin B.
1 year 8 months ago

Great article Mark!
On my way to work yesterday I was reflecting also about protein. I was wandering if you can explain in couple lines what is so special about protein that we “are allowed” to eat much more than carbs or fat and with less consequences on our waist.

It’s just our ability to consume it much better than carbs and fat?

Igor
Igor
1 year 8 months ago
Thank you Mark, again 🙂 While i’m really trying to get all the info i can, i still can’t quite grasp the real volumes of food for me. I know, theoretically, i need to eat some 0.82 grams of protein per pound of lean muscle mass, but still… I’m still overweight, weighting 82 kg at 174.5 cm. My lean mass should be somewhere between 61kg and 64 kg (141 pounds). That makes around 100g to 115g of protein a day. So, in meat there is anywhere from 17 to some 25% of protein. That means i need to eat from… Read more »
Tina
Tina
1 year 8 months ago

“unless you’ve got tons of androgens circulating throughout your body (i.e., you’re juicing”

Mark, can you please elaborate on that? I’m juicing about five days a week (carrots, celery, lettuce, parsley, cucumber, whole lemon, and (2-3 days) a handful of kale.

Rebecca
Rebecca
1 year 8 months ago

Tina, I believe “juicing” does refer to taking artificial steroids/androgens, not to the original meaning of squeezing fruit/veg to drain their liquids 🙂 It’s a slang word in the bodybuilding community.

Carly
Carly
1 year 8 months ago

He means taking steroids, not vegetable juicing 🙂 lol

Tina
Tina
1 year 8 months ago

D’oh! Me and my overly literal tendencies.

Fit Journal
1 year 8 months ago

Excess protein gives me added joint pain (especially if from non grassfed sources….but even they can cause me issues). Focusing this year on upping my consumption of vegetables and fruits. Adequate protein, not excessive!

Tori
Tori
1 year 8 months ago

I can tell because I start eating large plates of veggies (cooked in ghee) and avocados. I can’t stand to think of eating meat some days. Lately I’ve been craving red meat. Usually I only want red meat every few weeks or even once every couple of months. Now I’m disgusted by chicken and pork chops. Meat is annoying me, veggies are annoying me…I don’t know. Maybe it’s time for a small fast.

Diana
Diana
1 year 8 months ago
I was confused as to how much protein my body needed when I first went primal, but 2 years later I’m happy with the amount I eat. I listened to my body. I also eat a lot of vegetables and a little fruit. I’ve always eaten breakfast, but the most eggs I can eat then is 2 with some veg. I’m in my 70’s and feeling very fit & well. One effect of the extra protein is the amount my hair grows. It is also getting thicker, not thinner as so often happens as one gets older. My hairdresser comments… Read more »
Cris
Cris
1 year 8 months ago

The 1 gram per lb of body weight is very high. This appears to be a mistake. A case of mixing units. The studies I have read indicate 1g for each 1Kg of body weight is a good target. Or those of us who weigh in lbs then 1g per 2lbs of body weight is the correct guideline. And that has been my rule for some time now, but if I were to follow the 1g per 1lb rule then I would need to eat nearly double my current intake which would mean instant weight gain.

manzarm
1 year 8 months ago

very interesting article regarding protein.

Evan Brand
1 year 8 months ago

I’ve actually went from a high fat diet to a moderate fat diet and have upped the protein just a little bit since I’m a slow oxidizer already.. the fat seems to slow people that are already “slow” down further.

Kristin
Kristin
1 year 8 months ago

kill me but have you looked into blood type diet? Are you blood type A?
Blood type A’s are usually slow oxidizers and do better with lower saturated fat and lower animal protein, better with mono fats and fish/turkey/vegetable for protein. Just a thought…

Brandon
Brandon
1 year 8 months ago

What are signs that you are eating too much dietary fat? Is 120-140 grams every day for a 17 year old male looking to gain lean mass too much? Thanks!

holybell0
holybell0
1 year 8 months ago

This definitely explains my sudden repulsion of grilled chicken breast. I use it as my post workout meal but recently the last 2 or 3 bites make me feel horrible even though I’m just looking at them. Nice to know nothing was wrong with me. 🙂

Simon
1 year 8 months ago

Mark,

I was curious about your thoughts on Wheatgrass and having it in the morning and also as a recovery post workout drink. I am ramping down my training after reading the primal blueprint but do train boxing 2-3 times a week which involves high levels or cardio at certain points. Any advice would be appreciated and great book btw it’s working wonders for me just hard to get others on board with some concepts oh well guess I’ll move forward myself.

Thanks

Simon

Joe
1 year 8 months ago
Great timing on this post for me — my experimentation the past ~6 months has been to ‘push’ protein intake up – especially after heavy lifting 2 or 3 times a week (deadlifts and squats are basically all I ever do). It was very difficult to get >150gram protein per day on my lifting days and usually felt bloated and my skin seemed oilier and I had more acne. I attributed this to inflammation caused by insulin spikes. I did confound the last 3 months with post workout carbs (honey, berries, sweet potato) in the 50-100 gram range (I am… Read more »
Traci
Traci
1 year 8 months ago

Animal protein is not more digestible than plant protein.

Andy
Andy
1 year 16 days ago

I am blood type AB and I swell up after ingesting beef. It is not fat depositing, but rather inflamation in my fat tissue. The same with milk, chicken and crab. Kidney beens landed me in the hospital with food poisoning. This is consistent with the food list for my blood type compiled by dr. Peter D’Adamo in his book EAT RIGHT FOR YOUR TYPE.

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