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  • Protein

    I have been trying very hard to consume a lot of protein as recommended for strength training. It's recommended that someone female, short and weak like me get somewhere between 148 and 229 g of protein depending on my goals. Wow, that is a lot. The lower end is for recomposition, the higher end for building muscle.

    Making every effort possible, I cannot seem to attain 200g, but I can get around 150 with concerted effort. Yesterday for example I had 1 chicken breast, 7.5oz salmon, 1/2lb ground antelope and 1 scoop of protein powder. That plus the other assorted things I ate amounted to 161g of protein. I have been eating this way now for a few months.

    I have to report that I feel great. I mean really fantastic. I feel alert, my energy levels are even and strong, I feel confident and happy, I have this sense inside that I need not cower from expressing my opinions directly to someone's face eye-to-eye (which is odd for me). I went hiking on Sunday and felt strong and fast.

    Carb levels are totally inconsequential to me. I had only 60g of carbs on Sunday but I did a strenuous hike and then did my volume lifting day the following morning without feeling any fatigue. After lifting I got about 110g of carbs and feel no different from the day before. I feel I could run 5 miles or run up the nearest parking garage stairs and it wouldn't make any difference whether I had a lot of carbs or very little. That's how even my energy feels. I have metabolic flexibility and can tap into the energy stores I have, all of them.

    Anyway, I just wanted to report this because in all the discussions around here, the role of protein gets lost. It appears from my own personal experience that putting all my attention on protein lets the other macros just fall in place and gives me the best health.
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  • #2
    That is a lot. My average shakes out to 100~120g with the occasional social feast (about double that). This isn't deliberate, just the outcome of budget and routine.

    I'm not sure how to sort my thoughts about it. Animal protein foods are definitely nourishing but globally few people exceed the 15-20% TDEE level which is where my appetite shuts down as well.
    37//6'3"/185

    My peculiar nutrition glossary and shopping list

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    • #3
      I don't really track anything, but I try to get as much protein in as I can every day. The other macros just seem to work themselves out.

      Sent via F -22 Raptor

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      • #4
        Wow, you eat a lot of protein compared for me. I have a hard time to reach the 100grams. Let alone the required 120 grams I need for my body...
        My story, My thought....

        It's all about trying to stay healthy!!!!

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        • #5
          I know. It is a lot of protein and it takes conscious effort. But I'm surprised how great I feel since doing it.

          By the way, yesterday's breakdown was 47g fat, 111g carb, 161 protein. Or 28% fat, 29% carb, 42% protein. So not low carb/high fat or high carb/low fat. A third option nobody ever actually talks about around here: Adequate carb and fat/high protein.
          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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          • #6
            Originally posted by sbhikes View Post
            I know. It is a lot of protein and it takes conscious effort. But I'm surprised how great I feel since doing it.

            By the way, yesterday's breakdown was 47g fat, 111g carb, 161 protein. Or 28% fat, 29% carb, 42% protein. So not low carb/high fat or high carb/low fat. A third option nobody ever actually talks about around here: Adequate carb and fat/high protein.
            I don't make a conscious effort to eat low carb but with eating Primal my carb intake is almost always under the 90grams and my fats around the 110 grams... do you eat carbs consciously or is it just something that happens?
            My story, My thought....

            It's all about trying to stay healthy!!!!

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            • #7
              I eat carbs semi-consciously. I simply do not worry about them. But I choose from healthy primal stuff so it ends up being pretty low overall. Yesterday's carbs came from a giant kumara sweet potato, some cauliflower, a carrot, some chocolate, and a little brie. I forgot to put a banana in my morning shake. I eat at least one potato every day and often half a banana. I'm sure there are some days my carbs are closer to 200. I just don't usually keep track or worry about it at all ever anymore.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                Originally posted by sbhikes View Post
                I know. It is a lot of protein and it takes conscious effort. But I'm surprised how great I feel since doing it.

                By the way, yesterday's breakdown was 47g fat, 111g carb, 161 protein. Or 28% fat, 29% carb, 42% protein. So not low carb/high fat or high carb/low fat. A third option nobody ever actually talks about around here: Adequate carb and fat/high protein.
                That's my sentiment, exactly. Eat enough protein and everything else just seems to fall into place.
                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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                • #9
                  Sb, your target range seems high. How did you calculate it?

                  Sent from mobile
                  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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                  • #10
                    200g+ protein just seems over the top to me. Especially for a female. Everyone is different though go with how you feel I guess. I am lean 180lb and I typically don't go over 120-140g.
                    Last edited by statikcat; 10-29-2013, 02:40 PM.

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                    • #11
                      See the table part way down on this page: To Be A Beast | thefitcoach
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                      • #12
                        I'm not sure of the source of your protein requirements assumptions. To the best of my knowledge, the recommended intake for athletes is in the range of 1.3 to 1.5g per kg of bodyweight. The RDA is 0.8g per kg and I believe that is supposed to cover the needs of 90+% of the population.

                        You weigh 61 kg, so the athletic requirement puts you at 80g per day, whereas the RDA would have you ingest 50g.

                        -PK
                        My blog : cogitoergoedo.com

                        Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

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                        • #13
                          Originally posted by sbhikes View Post
                          See the table part way down on this page: To Be A Beast | thefitcoach
                          Why do you believe this source to be authoritative?

                          -PK
                          My blog : cogitoergoedo.com

                          Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

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                          • #14
                            I have a hard time eating all of my protein, but I do my darnedest. I find the same thing- when I eat enough protein, everything falls into place. I rarely get above 120 g. though, and that is pretty high for me (even though I have been told I need to be eating closer to 145 g.)- it is REALLY hard to do. I more frequently eat between 60 and 100 g. a day- I guess that averages to about 80 or 90 g. a day. Meh, I digress. However, I do very much agree- eat the protein and everything else falls into place without really trying.
                            Stephanie
                            "The only person you are destined to become is the person you decide to be."- Ralph Waldo Emerson

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                            • #15
                              Hey if its working for you SB I think thats great. Personally though I have found that I feel best in the range of 80-120 or so. Its not based on much except that I usually eat about 1-1.5lbs of fatty meat a day. That tends to do quite well for me. I'm still getting stronger and staying in the 15% fat range with that and not counting anything... just eating primal and livin life

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