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How to get all the protein I supposedly need?

Answered on August 19, 2014
Created June 12, 2013 at 12:32 PM

I've quite often seen it suggested to eat a gram of protein a day per lb of body weight in order to maintain/build muscle. However, to me, this seems like a crazy huge amount of protein to eat each day, and I'm also wondering where it would come from unless you eat large quantities of the same food? Am I mistaking something here and if I'm not which ways can you up your protein intake without eating the same foods over and over again?

Ca2c940a1947e6200883908592956680

(8574)

on June 12, 2013
at 12:52 PM

See: http://perfecthealthdiet.com/the-diet/

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1 Answers

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Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 12, 2013
at 01:36 PM

The minimum required protein based on nitrogen requirements is something like 40g-50g for any average size person. This is fairly easy to reach, assuming you have access to food of any type.

The optimal range for muscle repair when active is a very, very wide range -- something like 70g-150g for an average (or slightly above average) person. People throw around all kind of ratios ... 0.6-1.0 grams per lean body weight or even total body weight seems to be suggested a lot.

Personally, I think that the high end of that is wasteful, with regards to muscle repair. 1g @ 190lbs would put me at 190g's a day ... and yet, I probably hit that most days. I think the low end is much more reasonable. I think the best target, that shoehorns into the way I personally eat, is 0.8g per pound of lean body weight. At ~168lbs LBM * 0.8g, this puts my target at 134g a day, which again, is pretty easy to reach -- and I do not use supplemental protein.

Beyond the suggested amount for muscle repair, somewhat more protein can still be factored into a good diet, but it's most likely no longer going directly to muscle repair. At that point, you are paying a premium to turn protein into glucose and fat ... which is fine, and may even have advantages, but will be more expensive than it has to be.

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