Posted on 08/21/2024 6:58:34 PM PDT by Red Badger
On a biological level, proteins are sort of like Legos for our bodies. They’re the building blocks that make up our organs, tendons, hormones and, of course, muscles. But it’s that last thing on the list that gets so much attention when it comes to protein intake and exercise. All over your local gym, you’ve probably seen your fair share of protein shakes. It’s synonymous with muscle gain and weight loss, but can you overdo it? Let’s take a look and find out.
How much protein should I be consuming? According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Can I eat an all-protein diet? Yes, technically you could. But it wouldn’t be good for you. (We’ll explore that more in a moment.) But basically, you should aim for anywhere between 10%-35% of your calories coming from protein. So if your body requires 2,000 calories per day, 200-700 calories should come from protein.
How do exercise and dieting affect protein intake? The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling much more full than fat and carbs. But all things in moderation — you can still gain weight when overeating protein, just like any other food. Remember to focus on calories in versus calories out — your body will only process or convert a certain percent of what you eat into energy.
Can eating too much protein cause health problems? Maybe you’ve heard some scary things about how too much protein can damage your kidneys and liver. But before you toss out all your chicken legs and protein powder, we’re here to tell you not to worry! The biggest concern about overconsumption of protein applies to people who are predisposed to kidney disease.
The real health issue you should keep in mind about protein is that our bodies can’t store protein. So once its quota is reached, our bodies will convert extra protein into either energy or fat. That’s why it makes more sense to simply get your recommended amount of protein and then focus on carbohydrates and fats for the remainder of your daily calories.
OK, so where should I get my daily protein from? The healthiest options for protein are generally from plant sources, but the right types of meat are also perfectly healthy when eaten in moderation. Here are a few good places to start sourcing your protein:
* Soy
* Nuts
* Seeds
* Beans and lentils
* Skinless, white-meat chicken or turkey
* Lean cuts of beef or pork
* Fish
* Egg whites
* Low-fat dairy
* Whey protein
Now that you’re a protein pro, you can go out and tell all your friends not to be afraid of this wonderful macronutrient! But be sure that, like all things, you find a balance. In other words, take your protein with a healthy side of moderation.
It came from my education
Actually yes!!
First thing lion eats after a kill is bowels of the herbivore prey. Those bowels are full of plant material.
Your average beer is around 1.2 grams of protein so several beers and a good steak gets you plenty.
Mezcal has the worm.
Protein is 4g per gram, so the higher amount is about 25% of my calories, which is between the 10% to 35% the Mayo Clinic suggests.
I am physically active so that requires more protein especially before and after strength training.
It was also recommended to limit protein at one meal to about 45g, which was hard to do with a 7-hour intermittent fasting eating window, so I’m now using about a 10-hour window.
On the other side, one to three times a year, I do a 5-day Fasting Mimicking Diet where among other things protein goes to less than 16g per day.
There’s probably, or ought to be, a book on nutrition for older people. For example, vitamin D production from sunlight goes down, as does B12 absorption. 60% of the elderly are B12 deficient. Of course the low vitamin D was a PRIMARY cause of the scamdemic.
“Soy”
Absolutely not.
Soy contains isoflavones, which are structurally similar to estrogen.
I’m about 160 pounds and 71 years old. I’ve read that at that weight and age I need about 100 grams of protein a day.
I can read on a label that a scoop of protein powder is about 30 grams of protein.
How many grams of protein is in a handful of nuts. or chicken breast/leg/thigh, hamburger, a quarter cup of beans, a chicken egg, a cup of milk.
https://sunnybrook.ca/uploads/1/programs/odette-cancer/patient-education/protein-in-common-foods.pdf
Oh. I didn’t know. I don’t drink Tequila, or Mezcal. And I’ve never had the opportunity to eat the worm.
The truth is I don’t know if I’d actually try it if offered the chance.
Food fads come and go. My Sister-in-law told me that in 1960 ADDED GLUTEN in baked goods was all the rage. Now it is “bad” for you.
That matches what I’ve read. I try for ~100 grams/day. I’m 71 and after a recent attack of pancreatitis, I had to give up milk (just couldn’t digest it any more) and found a vegetable (pea) protein shake that is quite tasty and provides about 32 grams/bottle.
I also switched from mostly beef to chicken and pork because of the same digestion problems. The results have been excellent. I’ve put on muscle and my energy level soared.
“”.........never had the opportunity to eat the worm.
The truth is I don’t know if I’d actually try it if offered the chance.””
Your experience would probably be like me and my buddies the first time we drank Mezcal.
Before opening the bottle no one is interested in eating the worm, at the end of the bottle we were fighting over it.
Good post
There was an informative article in the Costco magazine some months back. The guy who invented it was near death and couldn’t find a healthy protein drink, so he formulated his own. When he recovered he helped others and eventually started a business.
Glad your protein source switch to non-beef is working for you. We’ve recently switched to grass-fed hamburger. We’re working through inventories of commercial chicken and pork, since according to Dr. Mercola their diet is high in Linoleic Acid (omega-6), which is detrimental in excess. I remember about about ten years ago we got a free organic chicken from Whole Foods and it just tasted “right” but it was small. I suppose we should try that again.
Nope, it comes in powered form, chocolate my fav. One scoop per 8oz. water or milk.
1. Protein alone is not enough to sustain life, protein and fiber are not enough to sustain life
2. A person could eat rabbit every day and within 3 months starve to death, There is very little fat on a rabbit (the guy who killed a musk ox had all the meat he could eat but was starving because a badger stole the fat, so his body began to cannibalize itself)
3. Fat intake is needed to retain muscle while shedding bodyfat. had fish been plentiful for the entire period, everyone would have lost fat while retaining muscle. The best fish is salmon since it has a high fat content
The math: Protein yields 4 calories per gram; digesting 1 gram of protein expends 1.5 calories per gram for a net gain of 2.5 calories; digesting 100 grams of protein expends 40-150 calories depending on type of meat. Fat yields 9 calories per gram; digesting 1 gram of fat expends 0.03 calories for a net gain of 8.97 calories; digesting 100 grams of fat expends 30 calories. 100 grams is approximately 3-1/2 ounces. 3-1/2 ounces of cooked beef steak yields 192 calories, 21 grams of protein and 11.5 grams of fat before digestion.Fat takes much longer to digest than protein so is more hunger appeasing.
partly plagiarized from: https://www.ironcompany.com/blog/alone-diet
#2 microbiome fermentation.
You are making beer in your belly as you sleep.
That is why you wake up groggy in the morning...
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