As a general rule - active people should eat between 1.5 to 2gms of protein per kilogram per day. Any more than that rate of consumption of protein/kg/day, you better be hitting "2-a-days" with tremendous frequency. This amount of protein intake is typically reserved for people that are training for hours a day (Ironman, prize-fighters, etc.).
The USDA states that one should have about 60gms of protein per day as part of their [2000K cal diet] and this is enough for the average American as they maintain an "active" lifestyle. The average American already consumes enough protein/day to maintain that recommendation. Of course, only about 25% of people maintain an "active" lifestyle.
Why so many quotation marks Manni?
That's a good question, Miss...
I have been using quotation marks because people that stick to only rec-league kickball games or go for brisk walks several times a week also fall into the realm of "active" according to the so-called experts. I am not bad-mouthing you, rec-league people, but I doubt that playing a game a kickball and then kicking back beers at the pub with your team-mates really is sufficient activity to justify upping your protein/caloric needs. To the walkers, it is great that you go out and try something active, but if you want more, you do more! OK, maybe I am being a bit unfair.... I digress, apologies. Where was I?... Oh yeah, Like I said, Paleo should not be taken as a pass for unlimited meat-fests. Your Paleo-centric nutrition is a diverse veggie+meat-fest (or - veggie+legume-fest for Jay and Sumi).
Like Tristan mentioned, I would also rather err on the side of a bit more protein than not enough. Here are the extremes - A lack of protein can lower all the functions of the body, but if you overload with protein it can put a strain on the body causing a high level of acidity. This was the main concern with Atkins fanatics; conditions such as acidosis or ketosis. When this occurs our bodies tend to use calcium from our bones and teeth to stop the acids breaking down our body tissues - Calcium is alkalinic. However, if you are veggie-fying yourself enough and not over protein-ifying, you are good. But Manni, I am not drinking Milk, where will I get calcium from?
Damnit! You didn't pay attention to my initial speech, did you.
I am gonna go take a nap......
Hey guys -
ReplyDeleteHere's the website to get Paleo meals delivered -
http://www.catalyst-meals.com/
I think they'd prob deliver to us if enough were interested..
Sumi
Oh so tempting to subscribe...5 days of not having to deal with preparing my lunch!
ReplyDeleteAlthough I am busy... I am liking the new recipes that I am trying out.
ReplyDeleteIf anything, you can have the meals delivered to the other boxes. I can talk to the trainers at the other places to OK it for you if you want.
I checked out the Catalyst website. I'm interested, at least for a week to see what it's like.
ReplyDeletePJ - you mentioned an Almond Milk & Avocado smoothie the other day. Can you share the recipe?
ReplyDeleteI'm a big proponent of this smoothie. I admit that I had to add some honey to make it palatable, otherwise it was too bland. So Manni, you can put me on the "wall of shame" for that if you like! It's worth it.
ReplyDeleteMakes 16oz
1 Avocado
1 Cup almond milk
1/3 cucumber, peeled (or however much you want)
1 tablespoon honey (I use slightly less)
8 ice cubes
Throw it all in a blender, and you come up with a creamy and refreshing smoothie. It's fairly thick, so if you want something more liquidy, add water. I've also done half the recipe.
And I have been wondering what a little fresh mint would be like in there.
Probably pretty good (definitely higher protein) if you sub muscle milk for almond milk.
Thanks! I'm going to try it out
ReplyDeleteman, i really need support to quit late night eating. ;-(
ReplyDeleteSumi stop eating!
ReplyDeleteWhat are you eating late-night? And is it out of necessity, or habit? I'm finding that a few carrots and celery can work ok to satisfy a desire to "crunch" while I'm watching tv at night. Or if you are a little hungry, throw some almond butter on those things. Yes, I still miss popcorn, but the raw veggies are ok.
ReplyDeleteMuch as I'd like to stop eating 3 hrs before bed, as per Manni's recommendation, a lot of the time it's not possible. Especially if I go to the 7pm WOD. By the time I prepare my food I can be eating as late as 9pm, going to bed around 11.
Another thing that I use to curb late night eating is a glass of water with some lemon. Water fills you up, and lemon gives it a little bit of taste at least.
This one is for all the vegetarians out there:
ReplyDeleteI found an interesting article by a vegetarian that has been training for strength and size successfully for quite some time. Essentially he focuses on foods that keep his overall protein intake high (go figure). I'd probably try to throw in a protein shake along with the ones he listed. Protein, protein, protein.
http://www.mikemahler.com/articles/vegan_diet.html