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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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April 24, 2013

How Much Protein Should You Be Eating?

By Mark Sisson
306 Comments

RibsI get a lot of emails on a lot of subjects. “Mark, is toothpaste Primal?” “How many micrograms of wheat germ agglutinin can I safely consume each day?” “Did Grok even lift?” Usually, I manage to address them in the Monday Dear Mark posts, but sometimes a question deserves its own dedicated midweek post. Today’s question, or rather pair of questions, definitely qualifies. First is the titular question, “How much protein should I eat?” I get that one a lot, even though I’ve covered this in my books and in various blog posts. The second question is “How much protein do you eat, Mark?” Before we get to my protein intake (which has changed in recent years) let’s explore how much protein you should be eating. The answer – wait for it – depends on who (and what) you are. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need. And although individual protein requirements ultimately depend on dozens of variables that we can’t really know, there are some baseline intakes that can serve as a foundation for different groups. Let’s take a look.

The Sedentary

The RDA of 0.8 g protein/kg bodyweight or 0.36 g protein/lb bodyweight assumes you are sedentary, uninterested in gaining muscle, and free of health issues that might compromise your lean mass. If that describes you, the RDA is a good baseline from which to experiment. Just don’t go below that.

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

The Dieters

Weight loss involves a caloric deficit (whether arrived at spontaneously or consciously). Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur. In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet. Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet. Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1 g protein/lb bodyweight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass. And, although specific protein intake recommendations were not stated, a recent meta-analysis concluded that high-protein weight loss diets help preserve lean mass.

The Injured

Healing wounds increases protein requirements. After all, you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.

The Elderly

The protein RDA may not suffice for older people, who lose thigh muscle mass and exhibit lower urinary nitrogen excretion when given the standard 0.8 g protein/kg bodyweight. What’s good for the goose may not be good for the elderly, frail gander. More recent studies indicate that a baseline intake of 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance. As always, active seniors will probably do better with slightly more, and evidence suggests that increasing protein can both improve physical performance without necessarily increasing muscle mass and increase muscle mass when paired with extended resistance training in the elderly.

These are just starting points, mind you. Guidelines. Play around with your protein intake.

I also get a lot of people asking me about my protein intake, and apparently some people have the idea that I’m eating entire racks of ribs for meals. Actually, though, I’ve slightly modified my protein intake over the past couple years. Or, rather, it’s more accurate to say that my protein habits have changed. It wasn’t really a conscious effort; it was a gradual shift that simply happened, spurred by my body’s own appetites. You might even say it was a Primal shift. So, what’s changed about how I eat protein?

I’m eating less meat. The urge to eat large steaks on a regular basis has simply diminished. I still might have meat at most meals, but I’m having 4-6 ounces at a sitting instead of 8-12. This wasn’t a conscious decision. The craving simply isn’t there, and I’m merely eating to appetite.

My protein intake is more cyclical, than regular. Some days, I’ll finish the entire steak and be ready for more. Other days (maybe most), I’ll have a few bites and save the rest for later.

I’m eating fattier, more gelatinous cuts, like short ribs, oxtails, and shanks and making bone broth more often. I’ve always enjoyed my animal fat, so that hasn’t changed, but the gelatinous focus is definitely newer. It may have been the Masterjohn “bones and skin” post from a few years back that got me thinking more about gelatin and spurred me to be more regular with the stock-making. After all, a cow isn’t just sirloin tips and ground beef. It’s bones and skin and organs and joints, too. A 1000 pound cow will provide about 430 pounds of “retail cuts” (PDF) – steaks, roasts, things like that. Some of the leftover is water weight, but the majority of the remaining 570 pounds is gelatin, offal, bones, skin, and other “waste products” that our ancestors certainly utilized. It’s only very recently – and in select places (ahem, United States) – that people began thinking of food animals as “meat” and nothing else. Demi-glace, consomme, pho, Jamaican oxtail stew anyone?

The end result is that while I’ve reduced my “meat” intake, I’m still eating a good amount of protein. It’s just that some of it is coming from broth and gelatin now, which have the effect of “protein sparing.” In other words, eating gelatin reduces the amount of meat required to maintain muscle mass and perform all my regular protein-related physiological functions. Adding more stock and gelatin-rich meats, particularly at dinner, has also seemed to improve my sleep. Eating the whole animal makes everything easier – who knew?

Anyway, I’m eating a bit less meat nowadays and a few more plants and odder animal bits, which may be a huge shock to some of you. You know why? My needs have probably changed and my body is responding accordingly.

I want to reiterate: this was not a conscious decision borne of theorizing. My “decision” to eat less meat has only happened because I crave it less. As to why my cravings might have diminished, I have a few ideas:

I’m no longer catabolizing my lean mass through excessive endurance training, nor am I actively recovering from it. Endurance athletics (and really, any activity, but especially catabolic training like marathons and triathlons) increases the need for protein. You’d better heed that need unless you like losing muscle and bone. Since I’m not doing Chronic Cardio anymore, I don’t need to eat so much to preserve my muscle.

I’m maintaining, rather than seeking to build more lean mass. There was a short stint of deliberate mass building several years ago where I overate (especially protein) and managed to get up to the high 170s, but I didn’t enjoy it and maintaining that kind of lean mass was tough and required too much food. I’m happy where I am – both aesthetically and functionally – and so I don’t really have to eat a ton of protein to maintain.

My training is far more moderate than it ever was. I focus on play and strength training, but I mostly do bodyweight stuff (sometimes supplemented with a weight vest). This reduces the protein I need to recover and rebuild.

My “nitrogen sink” (muscle tissue) has become more efficient, allowing more variation. I don’t have any bloodwork to back this up, I just know that I’ll have 45 gram days (where I have, say, four ounces of lamb, some yogurt, maybe a bit of aged cheese and a few nuts) right alongside 160 gram days (where I indeed approach full rack of ribs territory). But those big protein days are less frequent now, and my average daily intake is right around 100 to 120 grams. I suspect this is closer to how people traditionally consumed meat – in intermittent bursts. Some days, you’d get relatively little, while other stretches were outright feasts. It definitely feels right to me.

Again, that’s what I’m doing. I think this works for me because I’m extremely clued in to my body (I’d better be after all these years!). If it tells me something – like “eat some protein!” – I trust it. If you’re not quite so far along your journey, you may not place as much trust in your body’s messaging. That’s fine. We can’t always trust our bodies at all times. In that case, start with the basic guidelines outlined above and revise upwards or downwards based on your feedback.

Losing strength/muscle during weight loss? Increase the protein.

Your favorite cut of meat suddenly disgusts you? Try reducing the protein.

Not recovering from workouts? Increase the protein.

Ideally, you should be able to bump the protein up and down depending on what your body requires. I’ve reached that point myself, and I think once you get there, it gets a lot easier. You shouldn’t have to count protein grams and I don’t want you to obsess over the numbers listed above, as they are merely guidelines to consider. As long as you’re observing the “best practices” like eating offal, incorporating gelatinous cuts and/or stock, and eating a variety of foods, your protein intake should be fairly intuitive.

Anyway, I hope this was helpful, and maybe illuminating, without being too much for you guys. Going Primal doesn’t necessarily mean gorging on meat, especially lean meat. It certainly can, from time to time, if that lines up with your goals and needs, but it doesn’t have to be that way. And as time goes on and you grow more attuned to your body, you may find yourself simply requiring – and thus craving – less meat. Or more meat, if that’s what your body needs. Bodies are funny like that.

What do you think about all this? How much protein do you eat on average? How has that changed over the years?

Thanks for reading!

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204 Comments on "How Much Protein Should You Be Eating?"

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Jen
Jen
3 years 7 months ago

How much protein for children? Should it vary from a boy to a girl?

Jeremy Creed
Jeremy Creed
3 years 7 months ago

Growing kids require the same as active adults.

Ion Freeman
Ion Freeman
3 years 7 months ago

Per unit mass.

Caribou
Caribou
3 years 7 months ago

It depends on the age.

jj
3 years 7 months ago

If you’ve always offerend healthy food and haven’t done too much intervening in their eating habits, you can probably trust their appetite. My (healthy sized) 5 year old sometimes eats relatively light on protein hitting mostly veggies, fruit & cheese, and then sometimes he demolishes pork chops, ribs, crab or meatballs like it’s going out of style. YMMV if your kid is heavilly invested in junk food or if you’ve been micromanaging their eating habits.

(I won’t lie, you put crab & a hammer in front of him and he will pretty much always demolish it.)

UltraVoltron
UltraVoltron
3 years 7 months ago

Well said. Go with you inner Grok!

Rachel
Rachel
3 years 7 months ago

Sorry if this is a silly question, but does this include protein from plant sources? E.g. seaweed is ~25% protein. Thanks!

Jeremy Creed
Jeremy Creed
3 years 7 months ago

Yes silly question. Protein is protein. That’s how vegetarian body builders exist.

tkm
tkm
3 years 7 months ago

I didn’t think it was a silly question. I thought it was a valid question. The only protein Mark specifically mentions in this article is from animal flesh. So I think Rachel’s question shows good critical thinking.

Rachel
Rachel
3 years 7 months ago

Thanks for the support 🙂 Trying to sort out the protein thing in my macros

Dr Jason
3 years 7 months ago

Incorrect. Studies using soy protein show it doesn’t grow muscle any better than water. That is based on pee, and what is metabolically assumed to be measured regarding protein/muscle synthesis. It is a matter of balance. Yes, it is complete protein, but there is less of one or two amino acids that are the primary ones needed to grow muscle. Supplements with individual aminos care a modern way around that for non meat people.

Rachel
Rachel
3 years 7 months ago

Thanks, Dr. J – appreciate your science-y response. Although I know the ratios of amino acids differ in the various cuts/types of meat or other animal products, where plants fit in the whole thing still puzzles me because they each lack different amino acids. Might try not ‘counting’ the veggies I eat in my total daily protein.

Max
Max
3 years 7 months ago

Protein from plants is harder for your body to use than protein from meat. Vegetarian body builders use a lot of protein supplements (and so do non-vegetarian body builders).

Me
Me
3 years 7 months ago

I don’t think it was silly either. Most vegetable proteins aren’t complete, and even then, the bio-availability may be significantly less, requiring much more protein to get to a similar amount.

Mantonat
Mantonat
3 years 7 months ago

Not a silly question at all. Other nutrients vary in their bio-availability and efficacy between meat and vegetable sources, so it’s not silly to think that the same thing may be true with protein. As they say: “the only silly question is the one that isn’t asked.”

ChocoTaco369
3 years 7 months ago
Protein is not protein. That’s like saying fat is fat. There are different kinds of fats and there are different kinds of proteins, some are more beneficial than others. Legume and nut protein is mostly useless by the body. It is incomplete, and half of what is there cannot be absorbed. Egg protein is over twice as bioavailable as protein from peanuts – you’d have to eat over 100g of protein in peanuts to equal the protein quality of 50g of egg protein, and the peanuts would still be incomplete. Same thing goes for wheat protein, soy protein, rice protein…it’s… Read more »
Stew
Stew
2 years 7 months ago

not counting protein from a non-animal source is completely silly. your body combines amino acids from incomplete proteins quite nicely. happens all the time. vegetarians/vegans are, as a group, healthier than most. protein deficiency is largely a myth.

Mitch
Mitch
2 years 2 months ago

Gluten is a protein (or two)

Since “protein is protein”:

Eating a gluten steak must have exactly the same effect on the body as actual meat steak.

Hmmm……..maybe it wasn’t such a silly question.

Jessica
Jessica
3 years 7 months ago

Not a silly question! All proteins are not created equal. Although, in this scenario, seaweed isn’t a good example of a plant source, as seaweed (and other algae) are not technically plants, so I think their proteins may differ somewhat.

Mark Cruden
Mark Cruden
3 years 7 months ago

There are no silly questions.

Eating
Eating
3 years 7 months ago

Only silly people!

Rachel
Rachel
3 years 7 months ago

Thanks for the info on seaweed not technically being a plant – learning stuff like this is always interesting!

Groktimus Primal
3 years 7 months ago

Wheres the beef?

Jeremy Creed
Jeremy Creed
3 years 7 months ago

MARK, You left out those trying to build lean mass. The difference between an athlete and somebody trying to build is big. Lots of people here have lost a lot of fat with primal living/eating and are now trying to build muscle on the exact same plan they did to lose weight. Doesn’t work!

Maximus
Maximus
3 years 7 months ago
Mark said to eat more protein! Mark wrote, “That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.” I consume around 300 grams protein per day and it is working well with my weight training/body building program. I eat 6 meals per day and shoot for 40-50 grams of protein per each meal. On my work out days, I consume around 150-200 grams of carbs and on my non-work… Read more »
Tim
Tim
3 years 7 months ago

Thanks, Max. Out of curiosity, how old are you and what’s your lifting schedule?

Maximus
Maximus
3 years 7 months ago
I’m 43 and I work out 5 days per week. My split is: A: Chest & Triceps B: Legs & Shoulder C: Back & Biceps. I rotate thru the slit Mon thru Fri and take the weekends off. My rotation looks like this: Week 1: A B C A B Week 2: C A B C A Week 3: B C A B C I perform mostly compount excercises, with a rep range of 6-12. I take all sets to near failure. I rest 30 seconds between sets and 60-90 seconds between excercises. I do not rest any longer than… Read more »
Shawn
Shawn
3 years 7 months ago
I agree with maximus. if you are strength training and looking to gain muscle you HAVE to eat more protein, especially if you are living the low carb primal lifestyle. I cant imagine not being hungry for a big juicy steak! The past several months i started really getting into bodyweight strength training via the book ‘convict conditioning’ (which is an awesome book!). I just do whey protein after every heavy workout plus 3-4 eggs/day and some chicken or beef at most meals on top of heaps of veggies(and absolutely no grains/pasta/sugar as i am T1 diabetic). I have gained… Read more »
John Manley
3 years 7 months ago

Shawn, great story. I’m looking for type 1 diabetics to interview about low-carb living. If you’re interested you can drop my wife (also T1) and I a line at info@diabeticdharma.com.

I’d love to know what your carb intake is for the day and some other details. My wife has started the Primal Fitness program and a low 30-50g carb/day diet (8 weeks now) and is getting stronger and healthier much quicker than we expected.

Greg
Greg
3 years 7 months ago

Hey John I’m t1 and been primal for a couple of years. I’ll be in contact.

Elena
Elena
3 years 7 months ago

Shawn, my grandson has type 1 diabetes. I want to ask if you get ketones on a low carb diet. Ketones are fine for most people, but type 1 diabetics are prone to ketoacidosis. I would very much appreciate your answer. Thank you.

Shawn
Shawn
3 years 7 months ago
Hi Elena, Ive actually never checked my ketones, only blood sugar(ive only been t1 for about 2 yrs now). I dont really understand the reasoning behind checking ketones…i know if my bs is high there will be ketones and vice versa. If you follow a very low carb diet you will have ketones in your blood, but this is due to ketosis rather than ketoacidosis. ketosis is when your body is burning fat for energy due to low carb consumption and is actually healthy. ketoacidosis is when your blood sugar goes high due to too little insulin and your body… Read more »
Gunhild
Gunhild
3 years 7 months ago
Hi, Elena, my son (3yr) has T1 diabetes and woke up one morning with a headache. Since I myself has tried doing ketosis on purpose, I thought he might be in ketosis. Rightly so, his ketone level was 2.6 mmol/L. His blood glucose was very low as well, so we just adjusted with carbs and less insulin the next night. I don’t worry about ketoacidosis when his BG is low, but I can’t get him to drink broth when he is in healthy ketosis either (the transition to very low carb can cause a headache and can be treated with… Read more »
Greg
Greg
3 years 7 months ago

Elisa I’m a t1 and been primal for a couple of years. No need to worry about ketoacisosis. Primal is the way forward and also check out Dr Bernsteins book.
More of an idea here about ketones etc ketogenic-diet-resource.com/ketoacidosis.html

Greg
Greg
3 years 7 months ago

Elisa I noted you shouldn’t worry about ketoacidosis which is incorrect. I should have said don’t worry about low carb causing ketoacidosis. And don’t confuse producing ketones with being in ketoacidosis. Check the link below or search the web for an explanation of the differences. You’ll then have a more in depth knowledge than most health professionals who dont understand the difference!

Charlayna
3 years 7 months ago
It’s nice to hear a breakdown of guidelines for specific groups of people. I’ve always just heard the 1g/lb bodyweight thrown around by different people. I just try to get my calories in this form: fat>protein>carbohydrates Although it doesn’t always work out that way, it’s a good way for me to check if I’m eating enough fat and protein. I was eating many more protein calories back when I was lifting 5 days/week, but since I’m mostly moving around at a slow pace, I’ve altered my eating habits. Plus protein can be quite heavy to carry around for a couple… Read more »
Diane
Diane
3 years 7 months ago

I do not know how much protein exactly I eat on average. I do know that it is a huge amount more than it used to be. I eat a portion of meat at almost every meal. At least 4 or 5 ounces, often 8 or 12 ounces. It seems to have improved everything to consume more protein than even my boyfriend does. I’m 48 and spent most of my adult life thinking meat and protein was not important. I was very wrong.

Kelda
3 years 7 months ago

Me too, especially for 14 years out of 21 (in two stints) as a vegetarian (and all through my Ironman racing days … hand across eyes emoticon)!

At just turned 46 (female) I agree how much better I feel eating meat and fish again and in reasonable portions.

Animal proteins are more complete amino acid profiles and bio-available for humans who evolved to access plant nutrition via the herbivores! I suppose it isn’t rocket science when you think about it but I didn’t want to think about it at the time!

Amy
Amy
3 years 7 months ago

Yep, that’s the worst part – this isn’t rocket science, just sound theory that meshes with medical research, anthropology, and even grandma.

I used to push away the idea that sugar consumption was detrimental. (It was the fat, right?? 😉 ) I was totally wrong there. 🙁

Matt
Matt
3 years 7 months ago

http://www.fitday.com is an easy way to get a general breakdown of carbs, protein, fat etc.

Zenmooncow
Zenmooncow
3 years 7 months ago

How many hours a day are you training(assuming you’re weight training) X 1 pound of steak = your protein needs.

So if I train for 4 hours 2 2 hour sessions a day I need to find a way to eat 4 pounds of beef, along with starch, veggies and extra fat.

Or if I only do 1 45 min session that’s only 1 pound of beef so it’s a lot easier.

Patrick
3 years 7 months ago

4 hours of training a day?

Fred Hahn
3 years 7 months ago

4 hours of training per DAY? Of what Mark?

Luke M-Davies
3 years 7 months ago
A classic and hugely debated topic but a refreshing primal approach which just shrugs its shoulders and says ‘Don’t stress about it!’ I appreciate the g protein/kg body-weight guidelines but have never used them myself, preferring to allow my body to indicate to me when I’m eating too little or too much protein. Unless you’re living off scoops of whey protein, I find it a tedious to try to measure out meat portions/nuts/beans etc… On a side note, I ate lamb kidney last night and really quite enjoyed it. I don’t eat animal organs very often at all but figure… Read more »
Dani
3 years 7 months ago

Lamb kidney? That’s awesome!!

Mary
Mary
3 years 7 months ago

I bought lamb kidney once from Whole Foods (it was very inexpensive, so I thought I’d give it a try). I swear it smelled just like pee!!! I couldn’t even cook it after I opened the package.

Ulla
Ulla
3 years 7 months ago

Soak it in water or milk overnight.

Siobhan
Siobhan
3 years 7 months ago

Are you reading my mail? Over the last few days I’ve consumed a rather large amount of fish because, well, I felt like it. A little voice was shouting “PROTEIN!!” and I decided to heed it.

Emily
3 years 7 months ago

I’ve always eaten protein to appetite. If I eat too much it doens’t sound appetizing, and if I eat to little I crave it. It’s the one macronutrient I know I can trust my body on. Carbs, on the other hand, are tricky for me to distinguish if I’m getting too much/little. But I don’t really know; I am far from a lean, fat-burning machine … yet!

Shary
Shary
3 years 7 months ago

This works for me too. I lose interest in eating protein when my body has had enough. If I have meat and eggs for breakfast, I find I’m satisfied with a smaller than usual portion of protein at dinnertime. The reverse is also true. I’ve never bothered with the grams thing. I just leave it up to my body to tell my how much protein I need. Since I don’t eat sweets or grain products, I don’t worry about overeating other carbs.

Lindsay Coleman
Lindsay Coleman
3 years 7 months ago
Carbs are tricky for me too. I can never tell if I am eating to little or too much. Especially now that I’m on thyroid medication. But protein- I ALWAYS want meat. Always. Usually beef. I don’t eat it with every meal, but wouldn’t mind if I did. I love it. I wonder sometimes if I eat too much meat… I can out-eat some men I know with the amount of meat I can consume. I stop eating when I feel that I’ve had enough. But sometimes I could keep eating. It’s odd to me. No one else I know… Read more »
framistat
framistat
3 years 7 months ago

Synthroid?

Lindsay Coleman
Lindsay Coleman
3 years 7 months ago

@framistat – it was synthroid for a while but I wanted to try something else, so now I’m taking NatureThroid.

framistat
framistat
3 years 7 months ago
Good for you. There could be other hormone imbalances… Recommended books: Adrenal Fatigue: The 21st Century Stress Syndrome, Thyroid Guardian of Health, Stop the Thyroid Madness, The DHEA Breakthrough, possibly What Your Doctor May Not Tell You About Menopause. What worked for me (all available at Amazon): adding Raw Thyroid, 1/2 Iodoral, DHEA, CoQ10 mornings; B12 drops and pregnenolone at noon; Vitamin D at each meal (has your level been tested?); progesterone cream morning and evening. Two courses of Standard Process Adrenal Dessicated. Also reestablishing gut flora with Culturelle and kefir. It was the combination of all these + Primal… Read more »
ChiroLisa
3 years 7 months ago

Great topic and well stated, Mark. I find it interesting that the focus in your article and most of the responses is meat (animal offal, gelatin) is the source of protein. Quite frankly, I think that fish, mollusks, shellfish should not be ignored and far too often is in the primal and paleo community. It is highly likely that Grok, as most of our ancestors, lived in a coastal environment and relied on sea creatures for much of his protein.

Helga
Helga
3 years 7 months ago
“It is highly likely that Grok, as most of our ancestors, lived in a coastal environment and relied on sea creatures for much of his protein.” Not necessarily. Grok would have gotten most of his seafood by scavenging along the shoreline. During fish runs, he could probably wade into a stream and scoop fish into a basket (while keeping a wary eye out for the local Ursus etruscus (large, ravenous paleo-bear). “Collagen analysis of human remains found in a cave on Favignana, an island west of Sicily, shows that settlers there 20,000 to 25,000 years ago relied on land animals—deer… Read more »
Yvette
Yvette
3 years 7 months ago

Australian coastal groks ate huge amounts of shellfish, crabs & spear fished.

shrimp4me
shrimp4me
3 years 1 month ago

Again, adapting to their environment. I bet my probably coastal ancestors in Norway ate more fish than my inland-dwelling German and Austrian mountain-dwelling ones did. If the Groks got enough protein from their land animals I’m thinking they didn’t NEED to develop a fishing technology—did they recognize that fish were edible?

Kelly
Kelly
3 years 7 months ago

What about pregnant and/or breastfeeding mammas? Over the past 3 years I have between either one or both of those. Would my protein requirements be similar to those of an athlete (I also consistently lift 2-3 times per week), or less?

Karrie
3 years 7 months ago

Kelly, I followed 80-100 when pregnant. Followed Dr. Brewer’s diet with some paleo modifications.

Michelle
3 years 7 months ago
I assume an athletes’ recommendation, even if not still lifting, since you’re literally growing a whole second person from scratch. The Brewer Diet is a good reference for many. They suggest 80-100g, but I personally think they’re making this suggestion in reference to a population that tends to hover in the 50-60g range. I’ve got significantly more lean tissue than the average woman (genetically “dense”), so my personal protein requirements pre-pregnancy we’re already in that 80-100 range. Now that I’m pregnant, I definitely have noticed my increased need for protein over and above my usual, so I scale the Brewer… Read more »
Harry Mossman
3 years 7 months ago

Yes, I am surprised that Mark didn’t address pregnancy or breastfeeding.

caitlin
caitlin
3 years 7 months ago

Hey Mark, can you follow up this post with your bone broth recipe?

Michelle
3 years 7 months ago
I can certainly relate to intuitive eating of protein. I’m pregnant right now, which makes my protein requirements a bit higher, and I’m consistently finding that a 4 oz serving of meat isn’t nearly enough anymore. I can easily plow through a full pound of steak in a sitting, but I try to stop myself at around an 8 oz serving, just to keep my budget more manageable! I also upped my daily egg consumption from 2/day pre-pregnancy to 3+ every day now. I’d say before, I was eating 80-100g protein a day, but now I usually meet or exceed… Read more »
Beccolina
Beccolina
3 years 7 months ago

I’m also pregnant and have found that I could do eggs for every meal some days, and that often, only protein food sound good. This has been especially true since the weather has warmed up and I’m outside doing yardwork and walking more too. Short ribs have been a real favorite–now know why. It’s the gelatin!

Bee
Bee
3 years 7 months ago

Thanks for this. I’m also pregnant and have been ‘anti-craving’ meat and eggs (my 2 go-to’s for meals pre-pregnancy); I was wondering if it was pregnancy or me, helpful to see that it’s me.

shrimp4me
shrimp4me
3 years 1 month ago

I had horrible all-day sickness during first 3 months of both of my pregnancies—coildn’t stand the sight or smell of any raw meat most of the time, especially during the first one (then-husband wasn’t much of a cook). Used as much milk as I could stand; didn’t know about whey protein then (early-mid 1980s). Probably did about 90 gms/ day so nutritionally we did OK after the sickness stopped

Sneha
Sneha
3 years 7 months ago

If a particular person needs an average of 120gms of proteing a day, however one should not consume over 30gms per meal, how does one achieve the target amount given that most people on the primal diet dont feel hungry enough to have more than 3 full meals?

Erok
Erok
3 years 7 months ago

Sneha, the 30 grams thing is a little more complex than that. Mark addressed it in:
“Dear Mark: How Much Protein Can You Absorb and Use from One …
Jul 9, 2012”
And I believe some other places as well.
Anecdotally, I’ve been eating one meal a day for a few years now, and I’ve never felt like I wasn’t absorbing all my proteenz.

Tom Rodgers
Tom Rodgers
3 years 7 months ago
On a separate topic, I have been on the Paleo/Primal diet for about 6 weeks now. I just had a physical and had my cholesterol checked. Compared to 6 months ago, my LDL increased from 141 to 185, my HDL from 63 to 73, and my triglycerides decreased from 102 to 83. What am I doing wrong? Other than my LDL I am happy with the results. My doctor is planning on putting me on some statin drug. Other things you need to know about me is that I am 70 years old and suffer from muscular dystrophy(I was diagnosed… Read more »
Tim
Tim
3 years 7 months ago
framistat
framistat
3 years 7 months ago

Tom, the last thing you need is statins. It’s not the cholesterol – it’s the sugar:

http://www.huffingtonpost.com/dr-mark-hyman/why-cholesterol-may-not-b_b_290687.html

In particular, note what this article says about those your age taking statins.

jess
jess
3 years 7 months ago

Tom – be sure to query the MDA website, Mark did/has done a few comprehensive blood work postings to help you decipher your numbers. I also think 6 weeks of primal may not be sufficient for seeing a new “trend” in your blood work. You are not alone in some confusion about this, this might be a starting point and then at the bottom of the article are some more links:

http://www.marksdailyapple.com/the-straight-dope-on-cholesterol-10-things-you-need-to-know-part-1/#axzz2RPAMZmLe

Helga
Helga
3 years 7 months ago

Watch “Statin Nation: The Great Cholesterol Cover-up”.

You can download the video for $4.99 at: http://www.statinnation.net/

Shawn
Shawn
3 years 7 months ago
dont do the statins! Like others have said, work on cutting out grains/sugars/simple carbs to lower the trigs. 73 isnt bad for HDL, but exercise will raise that even more. You may be seeing a brief rise in LDL as your body adjusts to a higher fat primal diet. This should go down somewhat over time but will probably always be higher than most health professionals consider ‘ideal’. Mark covers all of this in his posts that are linked in comments above. My last chol test was 6 months ago: trigs 25, LDL 121, HDL 95. Ive been primal for… Read more »
Ingrid
Ingrid
2 years 2 months ago

Hello Tom,

I think you should also get your Vitamin D level checked. Cheers

Otto Rascon
3 years 7 months ago

I love the idea of eating the whole animal and having a variety of choices. Eating the same stuff can get boring after a while, so I’m going to try some gelatinous cuts this week! Mmmm, jelly food 🙂

Nocona
Nocona
3 years 7 months ago

I hate it when the hair gets stuck in my teeth!

BARBBF
BARBBF
3 years 7 months ago

Am trying to find the link to unsubscribe. As a vegetarian..all the post about steaks and meat eating upset and depress me.

Tim
Tim
3 years 7 months ago

-1 weak troll. Have some more protein and try again later.

Helga
Helga
3 years 7 months ago

Grok get snarky. 🙁

Stace
Stace
3 years 7 months ago

Don’t feed the troll! Especially if you’re only feeding it salad…

Shary
Shary
3 years 7 months ago

Unsubscribe? I rarely get a newsletter by email. Most of the time I have to go on the website. If you’re a vegetarian, I wonder how you got subscribed to this website in the first place. And why are you reading the comments if they depress you? Maybe Tim is right and you really are a troll.

Joshua
Joshua
3 years 7 months ago

Your depression is caused by a stressed out thyroid that has to figure out how to make what you need without the stuff it needs and instead use all the crap you’re eating to make up for your predilections. I’m going to eat meat whether you do or not, so as long as the cow is dead, you may as well.

George
George
3 years 7 months ago

I’m a vegetarian who drinks a lot of whey protein shakes and eats a lot of eggs (obviously not vegan) who finds all the other aspects of Mark’s blog and the paleo lifestyle to very informative and often inspirational. I lost a lot of weight, 20+ pounds by eliminating grains over a year ago (was not really trying to lose weight, just happened with ease) even though my diet otherwise was pretty clean … finally got over the multigrains and whole cererals are healthy myth. BTW the unsubscribe link is at the bottom of your e-mail.

Kathy S.
3 years 7 months ago
I have no idea how many grams of protein I’m getting per day, but I can tell you that I lost 20 pounds last year (my goal was 17) simply by changing my snacking habits from carb snacks to protein snacks. This was before I went primal. Simply switching from chips and pretzels to jerky and nuts made a HUGE difference for me in terms of weight loss and keeping lean muscle. I’ve been primal since the first of this year and I really do not eat any more actual meat now than I did before. My body can’t metabolize… Read more »
WereBear
3 years 7 months ago

What a timely post! I’m on my 20th day of one meal a day, and the first week I was all about slabs of meat, like 9 ounces, and no veggies, just some berries. 2nd week, I began adding in some leafy greens or shredded cabbage to hold my creamy salad dressing together. Now, third week, I’m eating 3-4 ounces of protein, leafy greens every day, and some soup (if the cafeteria has gluten free.)

It’s all from following my cravings. Which, eating Primally, are far more trustworthy than I’ve been used to.

Jack
Jack
3 years 7 months ago

I know this is a difficult answer for this question, but about how much protein is in a cup of bone broth?

Thanks

Kylie
Kylie
3 years 7 months ago

I’d like to know what 100-120 grams of protein would look like through food. I used to be a compulsive calorie counter and have tried my best to steer clear of counting my macros for fear of getting compulsive again.

rom
rom
3 years 7 months ago

1 medium-size egg: ca. 7g protein
100g meat, fish etc.: ca. 20g protein (leaner cuts have a bit more protein, fatty cuts a bit less)

Bernadette
Bernadette
3 years 7 months ago

Hi Mark, I find I can pretty much trust my body to tell me what it needs and what wasn’t such a good idea to eat! My issue at the moment is sourcing animal protein that has been raised and slaughtered ethically. I lose my appetite when I consider the horrific treatment of animals. Any suggestions?

Luke
3 years 7 months ago

Bernadette,

I share your struggles but am fortunate to have many options where I live. Here’s a website that you can track down some localest sources. Eatwild.com

Also consider a meat share and get some friends on board to bring the price down.

Helga
Helga
3 years 7 months ago

Get to know a local, small-scale producer of grass fed beef, etc. They will probably be delighted to give you a tour of the farm.

Jacob
Jacob
3 years 7 months ago
This might be me, but I’ve found if I want to lose weight quickly, I can focus on consuming large amounts of meat. It’s not something I purposely did, but found after 2 instances where I consumed over a pound of meat in one sitting with very few carbs I wake up the next day a pound or 2 lighter. Most likely this is caused by my body entering a mild ketogenic state as well as it’s usually the only meal I would eat that day due to the filling nature of protein….not sure if this would work long term… Read more »
Tim
Tim
3 years 7 months ago

Professional bodybuilder Jay Cutler claimed that when he was training for the 2005 Mr. Olympia contest, he took in over 600 grams a protein a day. He ate 8-10 meals a day. He said he even got up two or three times in the middle of the night to have a meal. He knew he didn’t need that much protein; he was just trying to prevent muscle loss.

Kim
Kim
3 years 7 months ago

If you are a female trying to lose weight and you have over 100 lbs to lose, should you be eating the .7g per desired bodyweight or current bodyweight and then gradually reduce your protein as you lose weight. I just used the .7g from the above example.

Mary
Mary
3 years 7 months ago

I wondered this as well–whether to base the calculation on actual versus ideal body weight. You would think that, if someone were very overweight and calculating based on actual weight, he/she would be eating way too much protien.

Mary
Mary
3 years 7 months ago

And calories.

HopelessDreamer
HopelessDreamer
3 years 7 months ago

I think you should eat the protein grams times your IDEAL body weight – it has probably been mentioned elsewhere..

Maximus
Maximus
3 years 7 months ago

You would want to choose the goal body weight for the total calories consumed, not your current weight. Eat 1 to 1.5 grams of protein per pound using your goal body weight for calcuations.

Greg
Greg
3 years 7 months ago
check out” the leptin reset “by Jack Kruse. The 50 to 70 grams of protein for breakfast will slow down digestion as mentioned in Marks’ earlier blog, to keep you full until late afternoon or diner. Many on this site are athletes who have no idea and no ideas about how to lose 100 pounds. You should eat more and exercise LESS until you lose enough weight that you naturally want to move more. Have you noticed how many posters do not really follow Marks advice and are still over exercising? I love this site but it can not hold… Read more »
Terry
Terry
3 years 7 months ago

What age is elderly? My husband is 76 and he is very active. Is he elderly? I’m 63 am I elderly? Or is this a state of mind?

Helga
Helga
3 years 7 months ago

“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” (Mark Twain)

Paleo Bon Rurgundy
3 years 7 months ago

I get the age is a state of mind and applaud it, but elderly is defined as well past middle age. “Well past” is subjective. Factor in the average lifespans for males and females compared to your ages, and yes, you are elderly. Perhaps outliers as fit elderly, but elderly nonetheless 🙂

Helga
Helga
3 years 7 months ago

Which is why someone came up with the idea of chronological age vs. biological age. I’ve seen some pretty “old” twenty-thirty-forty-somethings!

Amy
Amy
3 years 7 months ago

I have, too. It’s a pretty obvious from those addicted to drugs that’s it’s possible to speed up the aging process. A 50 year old who has done hard drugs for the last 3 decades might be much older than a 70 year old who has taken care of themselves.

Tyler
Tyler
3 years 7 months ago
I am a young guy (24) and I eat 120+g of protein a day while on a calorie deficit. If I ate whatever I wanted, I’d easily eat over 200g. My father was the exact same way at my age. Nowadays, he still loves meat, but he doesn’t crave the large blocks of it. In fact, he simply eats less than he used to, and he prefers more fruits and other foods. I’ve noticed this trend among my parents’ friend circle. I suspect that Mark is simply aging. He still loves his protein, but his body just doesn’t crave it… Read more »
Max
Max
3 years 7 months ago

Out of curiosity, how do you eat that much protein (looks like 1.5 pounds meat/day) while maintaining a calorie deficit? Is there a protein shake involved?

I’ve been trying to cut calories as of late to get a little leaner, and keeping protein high and calories low has been a challenge, especially when you factor in carbs post-workout.

Jessica
Jessica
3 years 7 months ago

I think the best part of the Paleo lifestyle is that, while guidelines are often helpful (especially for those with a specific goal in mind), they’re not always necessary. Just like Mark explaining his body’s change in the type of protein it desires, our bodies often tell us when we need more of something, or less.

Matt
Matt
3 years 7 months ago

Great post and kudos to those who asked. This was always a question of mine. When I look back to my heavy lifting days I think I ate only protein (eggs, chicken – entire populations, steak and tuna) but now my views on weight have changed. I’m about 190 and would love to get back down to 180ish and maintain while focusing just on lean muscle.

Great article as usual Marky Mark.

Bernadette
Bernadette
3 years 7 months ago

A great recipe for kidneys is “Kidneys Turbigo”, uses sherry and chipolata sausages. We used to have it on toast when I was growing up – a favourite. Oxtail stew and liver with bacon were also part of our diet. I was much more receptive to trying new foods when I was young, maybe of necessity as it was a case of “the quick and the hungry” with no leftovers to worry about!

OD
OD
3 years 7 months ago

What about protein powder? I am 46, 171lbs, male and trying to work out pretty hard again. I can’t seem to consume 170g of protein per day via raw food. I feel incredibly bloated all the time. But if I consume less protein, I can really feel I am not recuperating as well (like huge leg soreness after a ride, or lactic acid in my shoulders a day after working out). I only do two hard (really hard) workouts a week and scatter in light play. The protein powder allows me to easily get in my amount.
Thanks, OD

Maximus
Maximus
3 years 7 months ago

Protein powder is absolutely fine. If you are on a budget, whey concentrate is an excellent choice. Whey Isolate isn’t mostly marketing hype, so you really don’t need to waste your money on it unless your budget allows you too. Stay away from soy protein.

Fred
Fred
3 years 7 months ago
If I understand research right it’s also about protein quality, timing and cooking. It’s the most scarce amino acid that dictates the needed quantity and what you can build with the rest of the amino acids. If you are a frutarian and take a little extra methionine; suddenly the total protein quality skyrockets. It’s always the weekest link. Even if a meal contains all the amino acids, your DNA blueprint may think that there is still not enough of a certain amino acid and can’t start building with the rest. So; if you want to build muscle, you may need… Read more »
Maximus
Maximus
3 years 7 months ago

Skating on this ice I’d say. Excess total calories is what turns into fat. You can consume large amounts of protein without it turning into fat, as long as the total calorie consumption is not excessive.

As you age your body’s sensitivity and responsiveness of muscle protein synthesis to amino acids decreases, so you need to consume more protein/amino acids as you age.

Dave
Dave
3 years 7 months ago

In am in the ‘Dieter’ category. How should I define “bodyweight” for this calculation? My actually full mass? My current Lean body mass? My target full mass? My Target lean body mass?

Maximus
Maximus
3 years 7 months ago

I would recommend you use target goal weight for calculating total protein and total calories

Torak
Torak
3 years 7 months ago

Great post! It also goes great in line with the Denise Minger’s presentation “Meet your Meat”.

eema.gray
eema.gray
3 years 7 months ago

I’m a huge fan of beef cheek meat for gelatinous tender meat. It’s like tenderloin, only more rich. Usually I do it up in a crockpot to get broth and meat at the same time

Fred
Fred
3 years 7 months ago
Oh. And another thing. Since protein spikes insulin just as much as sugar, it’s not good to eat to much in one sitting. And it’s not about the question if the body can use the protein or not. The most common way to slow both sugar and protein down (causing less of an insulin spike) is to consume fat at the same time, but I don’t think it’s a good idea to eat extra fat just because you feel like bingeing on either sugar or protein. And in my mind; oils are just as “unpaleo” as sugar. Refined. We are… Read more »
Maximus
Maximus
3 years 7 months ago

Did somebody sleep at a Holiday Inn Express last night?

http://www.marksdailyapple.com/insulin-index/

Nocona
Nocona
3 years 7 months ago

Fred, you are driving yourself crazy. Try meditation and hope for the best! My glycogen stores are fine with a handfull or two of fruit a week and lots of veggies. Maybe a yam once or twice a month. Don’t over think it!

Greg
Greg
3 years 7 months ago

Fed, you should not make false assumptions and then give some of the worst advice I have seen on this site. Have you read Marks Book?

Fred
Fred
3 years 7 months ago
@Nocona I find it kind of interesting that we have three pages of comments and a complete post dealing with how much protein we need, but when I question the timing and need from a little less of a “meat is always right”-view I am automatically “over thinking”. I actually agree with you; I am over thinking it, but so is everyone else commenting here… @Greg Please enlighten me; what assumptions are false: 1. That protein spikes insulin? 2. That fat slows down sugar release into the blood? 3. That oils are refined? Where do you find oils in nature… Read more »
Susan Alexander
3 years 7 months ago

Through geeky self-experimentation (with a digital food scale), I’ve figured out a lot of things, including:

1) I feel best when I eat no more than 4 oz of protein at a time;

2) I’m usually way off when I try to estimate the weight of an amount of protein (e.g. what looks to me like 4 oz can be more like 7 oz).

So, for me, it’s worth weighing.

eema.gray
eema.gray
3 years 7 months ago
I don’t know if this works for everyone but I’ve found that a protein portion the size of my fist (yup, I put my fist, and those of my children, on plates, as comparisons) is usually the right amount of protein, when balanced with a plateful of vegetables and a starchy carb like squash. Given the size of my particular fist, that is just under 4 oz for a serving. It’s a nice visual for me because it means that when I eat out, I can easily eyeball what’s been served and determine how much I’m going to eat at… Read more »
Anne
Anne
3 years 7 months ago
I find the same. I have to weight the meat and chicken i eat and for me 3-4 oz max. I’ve also had regular blood test as higher levels previously caused me to have elevated Uric acid (way out of range) and also higher than normal liver enzymes. This is despite exercising daily and doing interval training (quite intense) and usually some weights although I’ve been having a break from this lately. I also bought a scale and I even travel with it. And for the time being I log things on myfitnesspal.com to see the macronutrient breakdown when I… Read more »
Duane
3 years 7 months ago
Recent articles about diet tend to be more about meat vs. vegan. There also appears to be an increased awareness for organic and whole foods. Which provides comprehensive information to better understand the benefits of the Paleo or Cave Man diet. From my research, paleolithic era had many classes of diets depending upon region. Contemporary Paleo diets tend to focus on hunter-gatherers consumption habits. I find this diet to be superior to post-agricultural diets, but am not convinced that it extends longevity or prevents disease. Evidence shows that mankind lives longer now than those during the paleolithic period, and it… Read more »
Helga
Helga
3 years 7 months ago
This makes sense to me. Food today is not the same as the food our prehistoric ancestors ate. It isn’t even the same as the food our recent ancestors ate. The ancient Celts, who were admired for both their physical prowess (a “fat tax” was levied on warriors), and their innovative genius, thrived on a diet that included both meats and grains. They were also well known for their fondness for grain-based alcohol. And fruit-based alcohol. ANY alcohol, really. The Romans created a massive empire on a diet that included copious amounts of bread and wine. The wheat, barley, meats,… Read more »
CK White
CK White
3 years 7 months ago

Per Dr. Steven Gundry…Cardio-Thoracic surgeon; author Diet Evolution
“Sadly, we think that we require large amounts of animal protein for health. Nothing could be further from the truth! We have no ability to store excess protein, converting any extra to sugar, and taxing the kidneys to get rid of the ammonia! Sound fun? ”
” The amount of protein you need daily is equivalent to 3 eggs! “

Nocona
Nocona
3 years 7 months ago

Sorry, you’ll have to try again. Do 12 pullups and 50 pushups and 30 squats 3 times in 25 minutes and go eat your 20 grams of protein (for the whole day)…you’ll be dead in no time! You won’t be storing any excess protein, you will be using every precious gram of it and be screaming for a shitload more!

RitaS
3 years 7 months ago
I had to smirk at the comment of 750 calories for an overweight woman desiring to lose weight. That kind of starvation diet would only cause her body to go into surval mode and hang on to the fat. As one who was formerly in that state – I lost 85 lbs and have kept it off for going on three years now…simply by changing the color of my dinner plate to be primarily greens, reds, orange – complex carbs. With lean meats, primarily organic/grass fed in terms of red. We no longer char our meats on the grill due… Read more »
royalpriestess
royalpriestess
3 years 7 months ago

Rita S, what’s the name of the vegan protein you use please?

Amy
Amy
3 years 7 months ago

I’ll go out on a limb and say this mythical “vegan” protein doesn’t exist. (The product probably does, but it’s not vegan if it’s effective.) Crossfit promotes the Zone diet and the rest are Paleo. Most of the Crossfitters I’ve met have no problem with animal products.

And raw nuts cause seriously bad reactions in me. And no one’s ever seriously proved the whole char = cancer bit. It’s almost a rumor as far as i can tell. But hey, it’s all good. 😉

scribbler2013
scribbler2013
3 years 7 months ago

Did Mark actually mean a 750-calorie a day diet? Or was that a typo and he meant a 750-calorie DEFICIT a day?

Helga
Helga
3 years 7 months ago

It really does come down to listening to your body.

Does anyone recall that gem of a film, “The Gods Must Be Crazy”? Years ago I read that during filming, N!xau (the Namibian San farmer who played “Xi”), ate an entire goat. Jamie Uys had to shoot around N!xau’s scenes until his distended stomach returned to normal — in about 3 days!

He must have needed the protein.

Helga
Helga
3 years 7 months ago

“Jamie Uys had to shoot around N!xau’s scenes until his distended stomach returned to normal — in about 3 days!”

N!xau’s stomach was distended, not Jamie Uys’s!

David
David
3 years 7 months ago

Art Devany just blogged that the body builder protein mixes have too much free glutamate…causing cell death programs

http://artdevanyonline.com/blog.html

Mark…maybe a warning is due to your readership if you agree.

Cat
Cat
3 years 7 months ago

My husband and I started eating this way about a year and a half ago. He has actually gained quite a bit of weight. He thinks calories are to be ignored and he can eat as much as he wants to – especially meat (aka protein). I haven’t lost a lot of weight but clothes fit a lot different and I went down in jeans sizes, but then again, I’m paying some attention to calories too.

Amy
Amy
3 years 7 months ago

Carbs and calories are important if you’re losing weight, even on Paleo You’re not ahead if you’ve decided tubers are Paleo and eat more calories in those than you did on bread.

If you combine the Atkins plan with Paleo, you’ve got an extremely healthy way to lose weight. (That’s what I did)

Alex
Alex
3 years 7 months ago

Thank you for bringing this up. Denise Minger presented on this subject at AHS 12, as I’m sure you know, and Ray Peat has the best article written about the different amino acids in muscles versus connective tissue and their physiologic roles differences. This is a huge missing link in the average paleo diet and consuming only muscle is clearly not optimal and will probably lead to problems. I don’t know why mentioning Ray Peat seems so taboo. Have you read his work?

Max
Max
3 years 7 months ago

For those of you (athlete types) who eat high-protein while on a slight calorie deficit, how do you manage to hit the 1 gram/per pound lbm benchmark without overeating?

To build muscle, my protein requirement calls for 150ish grams a day. To hit that total, I’d need to down 2 pounds of meat daily (bordering on absurd). Factor in some tubers post-workout, and I’ve quickly surpassed my calorie limit.

Supplementation seems to be the only way of staying lean while attempting to add lean mass–two contradictory goals, it would seem.

silas
silas
3 years 7 months ago

http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ interesting article on protein requirements and I have dropped protein to around 132 grams a day and have not lost any muscle that I can tell in fact many people assume I am gaining.

Leighton
Leighton
3 years 7 months ago
This is a great article, and I’m loving reading everyones comments! The post is quite timely too, and I’m wondering if anyone can help me with a weight training / diet related question?! Here goes: – I followed a strict paleo diet routine for about a year after leaving the military, and lost loads of weight and size (including around belly regions!). – I have been lifting weights again regularly over the last 6 months, with the goal of ‘bulking up’ with some lean muscle-mass up top, keeping the belly off too. – My natural body type is a cross… Read more »
Helga
Helga
3 years 7 months ago

If you are a cross between ectomorphic and mesomorphic, lucky you! Work with what nature gave you. Rather than wasting time “bulking up”, focus on functional fitness and efficient movement and you will put all those Ahh-nold wannabes to shame.

Leighton
Leighton
3 years 7 months ago

Thanks Helga. I didn’t get email notification, hence the delay!

I certainly don’t put myself in the category of an Arnold wannabe, and I agree that would be a massive (and unhealthy) use of my time and energy! My worthwhile goal is to simply have a bit more shape, which I can then maintain as I build my functional fitness. I particularly want to delve more into calisthenics…

harvey
harvey
3 years 7 months ago
Sorry, though I was glad to see this article come out, over all it is confusing, because of the ambiguity between “how much protein?” and nothing being 100% protein, so your words are mostly theoretical, even though you are speaking of different protein sources. You are speaking of grams of protein per day, but 100 grams of chicken gives you 23 grams of protein, so you eat 800 grams of meat to get 100 grams of protein? Many of us are still clueless, “How much meat/eggs/chicken/fish?” Do you see my question? “How much protein do you eat?” Requires a chart… Read more »
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