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  • Having a Hard Time Eating Enough Protein

    So, I switched to this primal/paleo diet two weeks ago and am having a really hard time getting all of it in that I need to to maintain my lean body mass. Does anyone have any idea how I can get more protein in. I have been taken off of beef products for the next few months, which is probably not helping me. I can usually get 60-80 grams in a day, but more than that is ridiculously difficult for me. Any suggestion would help! I don't want to lose my muscles!
    Stephanie
    "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

  • #2
    What is a typical day's food for you? Why can you not eat beef?
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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    • #3
      Studies have actually shown that at least 60 grams of protein per day is plenty for building muscle. That's just building muscle, not maintaining it. I think you have nothing to worry about.

      Aside from that, don't you eat fish or anything like that? Same thing, it's got protein.

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      • #4
        Protein shakes or whey supplement powder. Not a lot of calories, but a lot of protein. No, it's not straight up whole food. But if people can use their "20" for pizza and beer, I don't think it's out of line to use one's 20 for protein supplementation.

        That said, while 60-80 grams is low for me, it's certainly enough for a lot of people.
        "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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        • #5
          60g of protein sounds fine to me, you don't need a ton of protein to maintain lean mass. If you're looking at non-near sources, go for some Greek yogurt.
          F 28/5'4/100 lbs

          "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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          • #6
            While 60 grams may be "enough", more percentage wise isn't going to hurt. It helps you feel full.

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            • #7
              Don't sweat it. All these percentages are rough guidelines. As you are transitioning to the Primal version of Paleo just try to stick to the major components and slowly fine tune as you go. Try to maintain a basic plan, whether is is Primal or not, for at least a month before making any more changes. It takes a while for your gut flora and other body mechanisms to figure out what is going on.
              Some of you may die, but that is a risk I'm willing to take.

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              • #8
                How about chicken breast if you can't have beef. Or some kind of plain white fish.
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                • #9
                  Originally posted by JoanieL View Post
                  Protein shakes or whey supplement powder. Not a lot of calories, but a lot of protein.
                  ^Good advice here.^

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                  • #10
                    High protein isn't necessary unless you are certain you are losing weight, and are trying to minimise muscle loss as much as possible. If thats the case you should also be weight lifting to preserve lean mass. 60-80 g of protein a day should be fine. If you really want more try lean protein e.g. cottage cheese, chicken breast, tuna or just protein powder.
                    http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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                    • #11
                      Originally posted by peril View Post
                      What is a typical day's food for you? Why can you not eat beef?
                      I generally start off the day with a couple of eggs mixed in with the veggies of my choice- or if I am feeling lazy I will do a smoothie with almond milk. Trying to find some sort of acceptable protein powder to use- whey protein isolate, I guess. Lunch is generally some sort of salad with some kind of meat. Dinner tends to be some form of chicken, fish or turkey. Looking into things like venison and elk. Mostly, I am just trying to apply the concepts of the diet- I have cut out grain completely.

                      I can't do beef because I have been instructed not to by my doctor until my good cholesterol levels perk up- they are pretty abysmally low. My triglycerides have skyrocketed, which is why she recommended the paleo/primal program for me and I have been doing it to the best of my abilities since. I do have a lot of weight to lose and I want to make sure I maintain my lean body mass and just lose fat. As it happens, I have a lot of lean body mass- something to the tune of around 170 pounds of it, which I thought must be wrong, but I have been told it is right. So, that means, a lot of protein, but I have a hard time keeping it to 90 grams.
                      Stephanie
                      "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

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                      • #12
                        I do eat fish and chicken and turkey and eggs- I just get full before I am able to eat enough to qualify for even the .5 gram per lean body mass by the end of the day. I want to follow my hunger signals and I know I am supposed to, but I am in a quandry because I really don't want to lose my lean body mass.
                        Stephanie
                        "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

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                        • #13
                          Which protein powders are considered the best options? They confuse the heck out of me no matter how many blog posts I've read about it that Mark writes.
                          Stephanie
                          "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

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                          • #14
                            I'm definitely losing weight- down 17 pounds since I started- that's what has me concerned about the protein levels. I do weight train (light- I am no bodybuilder) and I want to start to do the body-weight exercises Mark talks about in the free book about exercise. Mostly, I am just afraid to do a pull up, sadly. I am making it my goal to learn over the next 3 to 6 months though. Just to be able to say that I can- a vast improvement over terrified. Mostly, I am just trying to prevent myself from getting diabetes down the road though- maintaining lean body mass seems important to that- so I am pretty concerned about my protein intake overall. I have never really been a protein eater before- mostly a carb addict, really, but the threat of diabetes in ten to twenty years is more than enough to convince me otherwise.
                            Stephanie
                            "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

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                            • #15
                              Originally posted by sra1984 View Post
                              I'm definitely losing weight- down 17 pounds since I started- that's what has me concerned about the protein levels. I do weight train (light- I am no bodybuilder) and I want to start to do the body-weight exercises Mark talks about in the free book about exercise. Mostly, I am just afraid to do a pull up, sadly. I am making it my goal to learn over the next 3 to 6 months though. Just to be able to say that I can- a vast improvement over terrified. Mostly, I am just trying to prevent myself from getting diabetes down the road though- maintaining lean body mass seems important to that- so I am pretty concerned about my protein intake overall. I have never really been a protein eater before- mostly a carb addict, really, but the threat of diabetes in ten to twenty years is more than enough to convince me otherwise.
                              17 lb, that's not bad. Keep at it! And you'll get a pullup sometime. It'll be easier as you lose weight and get stronger.

                              Here are some whey protein brands. I've been using the first for a while. It tastes ok in water, and its ingredients are better than most powders out there, but it still isn't exactly primal, so I'm transitioning away from it. I just bought a bag of the second but haven't used it yet. It's pretty much all whey, and I'm not sure how it tastes. Protein powders don't beat real food for quality, but they definitely are cheap and convenient.

                              Amazon.com: Optimum Nutrition - 100% Whey Gold Chocolate, 5 lb powder: Health & Personal Care
                              100% Pure Whey Protein Isolate - Natural from NOW on sale. Find information about NOW

                              Try to get as much of your protein as possible from stuff like meat, eggs, and fish, and any dairy that you can handle, though. Best of luck!
                              In matters of style, swim with the current. In matters of principle, stand like a rock.

                              This message has been intercepted by the NSA, the only branch of government that listens.

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