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Protein: too much or not enough?

Answered on August 19, 2014
Created June 04, 2013 at 7:12 PM

Hi everyone! I am a 14 year old girl who has gone paleo for about a month now, with the exception of a few cheats here and there ;) I dance 3-4 days a week and I am 5'1 1/2 and I think around 85 pounds? I usually aim to eat about 200 grams protein per day, I usually will eat 180. Is that too uh or not enough? I feel like if I don't get all that protein in, to get my rda of calories for the day I would have to overdose on fats and carbs.and also, on a 1800-2000 calorie high protein paleo day, how many grams of fat, carbs and protein would I need? Thanks in advance to anyone that can help!

6dcf9634b099b32198be9e3b6c863246

(13)

on June 06, 2013
at 01:42 AM

My usual day for eating looks like: Breakfast: protein shake with 2 scoops protein powder (yes, it is whey but I allow a little bit of dairy on my paleo plan) Lunch: 7-8 oz lean protein, usually chicken, on a salad with good fats and lots of veggies Dinner: about 6 oz protein, maybe a little more fatty meat like beef or pork. Dinner is usually a paleo dish I make for my family. I have 2-3 snacks per day

6dcf9634b099b32198be9e3b6c863246

(13)

on June 06, 2013
at 01:39 AM

Hello, Thank you for the help. The reason I eat do much protein is to help me get in calories.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 10:14 PM

..lol.. Im having general tso chicken tonite (light version ) yeah it was funny cuz i was like..didint i just read him say he eats red meat everyday" It doesnt have to be either or- Have leaner meats/fish on your w/o days and red meats/fattier fish on your rest days. :) and oysters and bones on sundays!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 04, 2013
at 09:54 PM

Lol, right. I was craving chicken then other day and I ended up eating 3 pounds of breasts. Then I was like, damn that was good and since then have been incorporating it moreso. I find that I can eat large amounts of chicken and potatoes and feel great whereas such huge amounts (pounds) of ground beef and potatoes makes me feel lethargic or something. So I'm trying the whole lean meats thing and giving it an honest go, looking at a 404020 pcf split as of recent, liking it so far.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 09:52 PM

...........and mabye rice ..and for sure bananas post w/o! :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 09:50 PM

hey ..wutsup .^5 hi five :) long time no see- and you got a new pic! .. gotta say seeing your vegan emaciated one..WOW! crazy - you were nearing Christian Bale in "the machinist" look!!!!!THanks God (or the benevolent forces of the universe for those so inclined) for being well nourished! and for steak and eggs and potatoe and whatever else! also i wanted to say- confused about your comments on chicken.. just the other day you said your a beef connoisseur..:) anyway-stick to a plan Stan! and Go Spurs!!! :P :) hehehe

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 04, 2013
at 09:40 PM

Hey mary, *waves*.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 04, 2013
at 08:44 PM

Why are you eating paleo?

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5 Answers

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 04, 2013
at 09:39 PM

That's definitely not 'not enough' protein. That's likely either a good amount for you or too much. If you decide to cut back some on the protein as many here are advocating then I'd consider adding some sweet potatoes/potatoes in to help you meet your calories for the day.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 09:52 PM

...........and mabye rice ..and for sure bananas post w/o! :)

1
89fa2da4805b0b4e54b77a5a20a2e206

on June 04, 2013
at 09:37 PM

Agree with the other posters - your overdosing on your protein: = Way too much! youre eating enough protein for 150-200 lb active person.

Sounds like you have a case of carb-0-phobia. Please understand that for an athletic, fit, active, young person such as yourself, you need not fear carbs and infact it will eventually become detrimental to you not to include them in your diet in sufficient amounts.

maybe these articles can shed some light for you.

http://www.bornfitness.com/do-carbs-make-you-fat/

http://fitnessblackbook.com/diet-tips/how-many-carbs-per-day-to-lose-body-fat-it-depends/

http://perfecthealthdiet.com/category/nutrients/protein/

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 10:14 PM

..lol.. Im having general tso chicken tonite (light version ) yeah it was funny cuz i was like..didint i just read him say he eats red meat everyday" It doesnt have to be either or- Have leaner meats/fish on your w/o days and red meats/fattier fish on your rest days. :) and oysters and bones on sundays!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 04, 2013
at 09:50 PM

hey ..wutsup .^5 hi five :) long time no see- and you got a new pic! .. gotta say seeing your vegan emaciated one..WOW! crazy - you were nearing Christian Bale in "the machinist" look!!!!!THanks God (or the benevolent forces of the universe for those so inclined) for being well nourished! and for steak and eggs and potatoe and whatever else! also i wanted to say- confused about your comments on chicken.. just the other day you said your a beef connoisseur..:) anyway-stick to a plan Stan! and Go Spurs!!! :P :) hehehe

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 04, 2013
at 09:54 PM

Lol, right. I was craving chicken then other day and I ended up eating 3 pounds of breasts. Then I was like, damn that was good and since then have been incorporating it moreso. I find that I can eat large amounts of chicken and potatoes and feel great whereas such huge amounts (pounds) of ground beef and potatoes makes me feel lethargic or something. So I'm trying the whole lean meats thing and giving it an honest go, looking at a 404020 pcf split as of recent, liking it so far.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 04, 2013
at 09:40 PM

Hey mary, *waves*.

1
048dd52752c45129c1212bfffb37ca72

on June 04, 2013
at 09:02 PM

I can be wrong but I personally think that 200gr of protein is a lot for you. There's a lot of debate on how much protein one should be taking but it seems to be is not as much as we might think.

According to your weight and size you're getting near 5gr per kg bodyweight! I think the only people I would suggest getting so much protein relative to their current weight would be a bodybuilder in roids... the typical standard in weight training seems to be trying to aim for 2gr per kg bodyweight (sorry please pass this to lbs I'm a metric guy hehe) maximum 3gr.

I realise your weight is low and that you are young so you don't have a problem having to restrict calories (I guess you could benefit from raising them) but for the data you gave I'd try to aim to 1.5 grs per kilo bodyweight, that would be near 60-70 gr of protein or so. And they you decide if you want to stay high carb or high fat, or mixed, probably the safest bet right now (a la Zone Diet). You could use this calculator to deal with the remaining data, and pick maximum activity and as for the result stick to the 3rd (maintainance) column.

http://keto-calculator.ankerl.com/

And then just stick with quality food. Have a look at Balanced Bites website, I think you could get good example from this girls :)

1
4f12a06aee26f64e432762495302ec9d

(292)

on June 04, 2013
at 08:43 PM

Hi Brianna,

Well done on doing so well eating paleo..

Personally i am eating 180 grams of protein a day at the moment as i am weight training with a personal trainer and am aiming to lose body fat...What are you eating and how many times a day? (actually asking you that as maybe you will give me ideas as all i seem to eat is chicken!!)

Are you trying to lose weight, put it on or remain at a stable weight??

I find that eating a lot of nuts really help such as pine and brazil nuts as they are really high in calories but are also full of healthy mono-unsaturated fats :)

Ryan

6dcf9634b099b32198be9e3b6c863246

(13)

on June 06, 2013
at 01:42 AM

My usual day for eating looks like: Breakfast: protein shake with 2 scoops protein powder (yes, it is whey but I allow a little bit of dairy on my paleo plan) Lunch: 7-8 oz lean protein, usually chicken, on a salad with good fats and lots of veggies Dinner: about 6 oz protein, maybe a little more fatty meat like beef or pork. Dinner is usually a paleo dish I make for my family. I have 2-3 snacks per day

1
75d65450b6ff0be7b969fb321f1200ac

(2506)

on June 04, 2013
at 08:01 PM

Brainna, firstly I am very impressed that anyone as young as yourself is on Paleo. Congratulations!!

Okay, so here are my thoughts:

1) You should put on 10-15 lbs., albeit perhaps you will naturally fill out in coming years.

2) What makes you think you should be consuming 200 grams of protein each day? That is twice what I eat and I weigh 80% more than you. I cannot see how your body needs more than 50 grams/day unless you are doing some seriously strenuous dancing.

3) Fats are your friends. Coconut oil should be a staple, same for butter/ghee.

4) Unless you have digestion issues feel free to consume up to 130-150 grams of carbohydrates each day.

_Lazza

6dcf9634b099b32198be9e3b6c863246

(13)

on June 06, 2013
at 01:39 AM

Hello, Thank you for the help. The reason I eat do much protein is to help me get in calories.

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