did you increase..? decrease..? change the form of protein?
What changed your ideas about the optimal amount and form of protein for "you "?
Did you start off gung-ho about eating 1 lb of bacon a day and have since scaled back ?
Did you go from only lean chicken to fattier cuts of red meat or vice versa?
Where did you start ..and where are you now :) and which other macro did you scale up or down to accomadate the change in protein-
asked bymaryDeeeeeee (2097)
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on September 07, 2013
at 12:44 AM
I like to keep protein between 30-50% of calories. I haven't really differed from that proportion for more than a 2 months (in total) in probably the past 7ish years. Lowing protien results in diminished recovery, some muscle loss, and I just don't feel as good with it lower than 30% of cals.
I have however tried a lot of different protein sources. I initially started out eating mostly chicken breasts, lean steaks, salmon, whitefish, and a mix of eggs/egg whites. Then when i read Primal Blueprint I started venturing out into the "fattier" meat territory with more ribeyes (and red meat in general), bacon, eggs, and full fat dairy. that lasted about 4 months by which time I had thoroughly had enough. I also dropped carbs significantly during this time, so my experience could be confounded by that too, but my mental and physical drive plummeted, my libido dropped, my physical stamina and muscle did as well. I lost weight (which I didn't need to lose to begin with), but my body composition diminished. Life sucked. Never again.
Then i went back to what I was doing before for like 3 years. And in the past year I've been eating less and less steak. I never buy red meat and only eat it on "special occasions." Mostly chicken breasts, whitefish, salmon, shellfish, egg whites, turkey breasts, and whey protein isolate post workout. The most concentrated forms of fat I eat now are from salmon and almonds. I feel best with those as my fat sources, rather than dairy fat. It's not the fat in red meat per se that I don't feel good on, I think it's the protein in general. I just feel that at least for me white meats are a lot easier to go down and digest. so, that's what I prefer. I haven't yet noticed a red meat deficiency, or a bacon and egg one for that matter either.
Each person is different though. I recognize that my diet is blasphemous to a lot of people on here and would make them cry. But you're you and I'm me. This is what I do and what works for me. don't hate :)
on April 12, 2013
at 12:01 AM
I decreased my protein intake significantly. I went from vegan to eating tons of meat, then scaled back. (Incidentally I gained about ten pounds doing so, and I was at a healthy weight both before and after.)
When I went paleo I ate a lot of grass-fed beef, seafood, and a lot of fattier pork (not a ton of bacon, though). Now I eat more seafood, eggs, and lamb--with some pork and poultry mixed in--but less protein overall. I think the last time I tracked my macros (a couple of months ago) I ate about 15% protein. When I first went paleo, I ate about 25% protein--way too high for me.
*Disclaimer- I am not strict paleo by any means now. A little more WAPF-ish, but gluten-free/mostly dairy-free.
on April 12, 2013
at 08:14 AM
So I went from big bowls of vegetable pasta, loads of lentils and kidney beans to the typical paleo fare. I wasn't really watching how much protein I actually needed and so generally was buying the biggest sirloin steak(s) I could eat (500g+), eating around 3-8 eggs a day, big mince or salmon lunches, snacking on nuts, and BCAAs around training.
It was only since the beginning of the year that I realised that I didn't need that much which was great news because eating has become a little cheaper.
Let???s say our athlete is an 80 kg man. Then maximum muscle gain will be achieved at a protein intake of 1.875*80 = 150 g/day. Toxicity will begin somewhere between 150 to 200 g/day. So the ???plateau region??? where all the benefits, and none of the toxicity, are achieved is between 150 g/day and some protein intake not much above 150 g/day... Those who are content with maintaining an ordinary person???s muscle mass can get by with relatively low protein intakes of 0.8 g/kg/day or less. But muscle-building athletes need high protein intakes, around 1.9 g/kg/day, to maximize the rate of muscle gain. If they eat low-carb, they may need even more protein. Such high protein intakes are likely to exceed the threshold of toxicity. Paul Jaminet. http://bit.ly/10PSczw
Protein restriction benefits intracellular immunity in two ways: (1) It cooperates with the body's intracellular immune strategy of depriving bacteria of amino acids... (2) Reduced protein intake promotes lysosomal autophagy, which kills bacteria and viruses... One mechanism by which protein restriction extends lifespan is by promoting a recycling process called autophagy. Proteins generally become useless after a time: they fold into the wrong shape, or they glycate with sugar, and no longer work. These 'junk proteins' gather in cells until a cleanup mechanism, autophagy, is triggered. When protein is scarce, cells turn on enzymes that digest junk proteins, recycling their amino acids. This cleanup improves cellular health. Autophagy is necessary for protein or calorie restriction to extend lifespan. Paul Jaminet. Perfect Health Diet.
So now I generally fast from 21:00 to 13:00: then a lunch of salmon, eggs and veg; and dinner tends to be a 200g - 250g sirloin steak with veg. This works out to be between 100g - 130g of protein. On workout days adding more sweet potato gives me near another 10g of protein, plus I take BCAAs which count in terms of aminos, but don't count in terms of protein breakdown nitrogen (as I understand).
on April 12, 2013
at 06:55 AM
My protein intake increased a little. I had already started eating gluten free with a lowered carb consumption prior to my experiments with paleo, so it had already increased from my mostly-vegetarian days. I did learn that plant foods were a terrible source of protein for me. I could never get enough plant protein for my dense frame without killing my gut with too much fiber. Today even still, I can only use nuts as a protein source if I'm only a little hungry. Otherwise, only a full meal with a significant portion of animal flesh will do. As for different cuts and their leanness, even when I did Weight Watchers, I completely disregarded any favoritism toward lean cuts or white meat. I did buy lean ground beef, which I still do, because I want to get my money's worth of meat. But otherwise, if I wanted a ribeye, I bought a ribeye, turkey bacon was never allowed in my house, and I always ate the skin off my chicken.
These days, it's easy to get to around 100g protein/day, which is about what works best for me. I do this by simply eating my eggs in the morning, eating meat as my protein source for lunch and dinner, and choosing to eat higher protein foods with my carbs as snacks. I don't really even need to track it. My carb intake has decreased, but not drastically. I still estimate between 150-200g/day. Much lower than the days of 300g+ and growing insulin resistance. My fat intake went up as well since I'm eating more eggs, nuts, meats, etc.
on April 12, 2013
at 03:06 AM
My protein intake definitely increased, it keeps me satisfied and I needed to replace my grain intake. I don't eat red meat though, was a vegetarian for years and still can not face it but do eat lots of fish and seafood.
on April 12, 2013
at 10:17 AM
I started relatively high fat, moderate protein, low carb but have since upped protein a bit as I get more into lifting; heavy lifting 3x per week. Personally I feel that high protein levels are not that "paleo" and frankly not optimal for longevity and general health, but do benefit muscle growth and recovery.
I'm hoping that regular fasting periods are helping to counter some of the potential negative effects of eating lots of protein, but ultimately when I am older and less active I will lower my protein and increase my fat intake.