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How much protein do we really need to eat?

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  • How much protein do we really need to eat?

    I am reading the PB again and thinking about what I have been eating. I get lazy and need to re evaluate often.

    We are supposed to be eating, according to Mark, about .5 to 1 gram of protein per lb of lean body weight so assuming I have 200 lbs of lean muscle, I should be eating 100 to 200 grams of protein per day, thats at most 1/2 lb total. I get the impression that folks are eating way more than that, hell I am eating way more than that a day.

    Why do we eat so much protein? I know I love it in any form but is it really doing us a favour to eat that much?

    I also dont really know how much protein I am actually getting, since meat, eggs etc are made of water, fat protein etc. Can someone point me to a chart that shows how much of each macro-nutrient I am ingesting?
    Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

    Join me at www.paleoplanet.net, where all the cavemen hang out.

  • #2
    I think if you eat a variety of primal foods you can't really go wrong. Personally I eat 150-250g of protein a day. But I don't focus on it.
    I don't really understand what you mean by "a chart" but you can use cronometer.com or something like that to track all your macros and micros
    well then

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    • #3
      I use my own spreadsheet because it's easier for me, but I checked this out and it wasn't bad: CRON-O-Meter: Track nutrition & count calories

      My daily protein goal is 75-110 grams and I easily get 90+ grams per day.
      "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

      B*tch-lite

      Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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      • #4
        Well, ok - Mark's recommendation is .7 to 1, not .5 to 1, if I remember correctly. That level, roughly, is repeated all round the interwebs.
        If you have 200 lb lean mass, you are a pretty big dude. One pound of ribeye steak contains 123 grams protein according to fitday, eggs contain less than 10g each depending on size. So for you, a recommended minimum would be a pound of meat and several eggs each and every day. At a minimum. Many of us are trying to maximize our strength and fitness, and so eating on the high side seems beneficial. Certainly it would suck to work hard and not see gains due to lack of raw materials. So, 2 lb / day of meat or equivalent is not at all unreasonable given a full sized man who wants to get stronger.
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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        • #5
          I am a very big dude aside from my 80 ish lbs of insulation. ( I can lift 150 lbs over my head with little effort, in fact I do it at work many times a day) I dont want to build lots of mass, I want to lose weight. I have just been thinking on how much I eat. I am loathe to start counting and measuring but I would like to have a general idea what I am eating.
          Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

          Join me at www.paleoplanet.net, where all the cavemen hang out.

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          • #6
            Right, so as a general guideline, Mark recommends you (a big dude) get very approximately 1.5 lb of meat or equivalent per day. That's in line with what I see posted here (less for a small female ex-vegan who can't handle the texture of gristle, more for the alligator-wrestling McCool types). I get about 1 lb / day plus cheese, but I'm a bit smaller than you.
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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            • #7
              An interesting article by Stefani Ruper on protein and anxiety... Paleo For Women | Protein, Cortisol, and GABA: Why Moderating Protein Reduces Anxiety (and Lengthens Life)

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              • #8
                A pound of meat per day for an average person is not a "high protein diet." It's an adequate protein diet. Even at the end of that article they describe .5lb / lb lbm as an "absolute minimum"
                If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                • #9
                  +1 on Cron-o-meter. I like it much better than other options folks use that I've also tried (FitDay, Sparkpeople, etc). Find one you like.

                  Bear in mind, too, that food isn't only the macronutrients - i.e., 200g of filet mignon does not yield 200g protein - Cron-o-meter (which uses multiple databases as source material) shows the following --
                  Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw:
                  weight = 200g protein = 45g fat = 20g kcal = 276

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                  • #10
                    Warmbear, I don't get the sense that most folks here are eating too much protein. I think you may be conflating the total weight of the meat with the grams of protein a person eats.

                    My normal daily protein intake consists of about 4 eggs (24g total) plus about 8 oz of meat (45-50g) at dinner, and usually some other smaller portion of protein like cheese or a protein shake (24g) putting me at a normal daily intake of around 100g of protein, a reasonable amount considering that my lean mass is about 120 pounds.

                    That's hardly a high meat diet since I actually often only eat meat at one or maybe two meals of the day. That's actually quite a bit less meat than a lot of SAD eaters I know, but the difference for me is the quality and preparation of the food.
                    “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                    Owly's Journal

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                    • #11
                      Dunno about the we you speak of, but I eat about a pound of meat a day and get about 120-130g of protein/day. Works far as I'm concerned.

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                      • #12
                        Originally posted by tfarny View Post
                        A pound of meat per day for an average person is not a "high protein diet." It's an adequate protein diet. Even at the end of that article they describe .5lb / lb lbm as an "absolute minimum"
                        Yes. I agree. I just thought the article fit the topic.

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                        • #13
                          Hmmm what goes into a lb of lean meat, is it different for different kinds of flesh?
                          Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

                          Join me at www.paleoplanet.net, where all the cavemen hang out.

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                          • #14
                            Originally posted by Warmbear View Post
                            Hmmm what goes into a lb of lean meat, is it different for different kinds of flesh?
                            Yes, it depends on things like the type of animal, the fat content of the meat (because even if you trim the fat, there's intramuscular fat as well), and what cut it is. For example, chicken breast has more protein per 100g than chicken thigh.

                            Protein - High-Protein Foods and Amount of Protein in Each Food
                            “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                            Owly's Journal

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                            • #15
                              You really don't need a lot of protein if you are sedentary. But the more exercise you do, the more protein is needed for optimal living, especially if you are lifting heavy (which is what Mark advises).
                              http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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