Protein

There is a lot of information out there about the correct amount of protein to consume, how much protein you should take at one time, and what happens to the extra. Each one of us is different so things will vary. However, too many people do not consume enough protein. Increasing your protein consumption provides sustained energy for longer periods of time, it decreases your hunger and cravings, protein builds muscle, it improves sleep, boosts metabolism, protein supports brain cognition, it allows you to build an intermittent fasting window (maybe going to 1 meal a day), protein helps your body repair itself, and the list goes on.

My recommendation is 1 gram of protein per pound of ideal body weight. Take me for example. My ideal weight is 180 pounds - so I work toward eating 180 grams of protein per day, usually I get more, sometimes less. Here is the protein I ate yesterday: 1 Pure Paleo beef broth protein shake = 40 grams of protein. 12 oz serving of Fage 5% plain greek yogurt = 36 grams of protein. 1 can of Wild Planet Albacore wild tuna = 31 grams of protein. 1 pound of 80:20 ground beef (burgers) = 78 grams of protein. Cheddar cheese for my burgers, 3 ounces of cheddar cheese = 22 grams of protein. This is a total of 207 grams of protein. I also ate some fruit, pickles, ketchup, roasted potatoes, and Haagen Dazs mint chocolate chip ice cream.

4 days per week I do CrossFit style workouts, high intensity training with weight lifting. The other 3 days my workouts are less intense (walking, stretching). I fast for 20-24 hours on the days I don’t lift weights, I go from dinner to dinner without eating. On my fasting days I eat one big meal - typically lots of meat plus fruit, cheese, and yogurt. I consume 180+ grams of protein in a single sitting. Some believe that is too much protein at one time. Is it? No. Because, the protein I am eating is from whole foods. Whole food proteins (beef, venison, eggs, cheese, etc.) contain macronutrients which slow down absorption. Whole food proteins are slowly absorbed over hours. For example, a cooked egg has a protein absorption rate of 3 grams per hour. So, 4 cooked eggs containing approximately 24 grams of protein will be absorbed over 8 hours. Slower absorption reduces the oxidation of amino acids produced, resulting in improved whole body protein availability and balance.

The flip side of slow absorbing proteins are fast acting proteins, such as whey protein. Whey protein has an absorption rate of 10 grams per hour. The quick breakdown of whey protein allows rapid availability of amino acids which can spike muscle protein synthesis. Yet, you will have increased oxidation of the amino acids produced and less efficient whole body protein synthesis. A study from Areta et al. showed the distribution of 20 grams of whey protein every 3 hours “has the potential to maximize outcomes of resistance training for attaining peak muscle mass.” This is where the maximum protein absorption of 20-25 grams comes from. If you are body building this is where you want to be. For the rest of us whole food protein is where we want to be.

The majority of us, those looking to improve ones health, increase performance, achieve high levels of functioning, should work toward consuming 1 gram of protein per pound of body weight. Put your focus on protein. The rule in my house is protein 1st, just ask my kids. Which brings up another point: dealing with children can be a challenge! We just have to be a little more creative. Burgers for breakfast. Good quality whole food protein shakes, Protein smoothies. Full fat milk and cheese. Beef sticks. Tuna fish. Sardines. Bacon and eggs. Start thinking of cereal as a dessert food. I am not against carbs. They taste delicious and are easy to consume. However, it is too easy to become a carboholic. Increase your protein and watch your energy, mental clarity, and strength take off.

Steak and eggs for everyone!

Two journal articles for further knowledge.

1.) Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. doi: 10.1113/jphysiol.2012.244897. Epub 2013 Mar 4. PMID: 23459753; PMCID: PMC3650697.

2.) Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.