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Enough protein?

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Updated about 14 hours ago
Created March 30, 2013 at 8:26 PM

I'm female, 5'6", 168 lbs. lost 20 lbs in the past 35 days on a paleo diet of about 1400 cal, roughly 65% fat, 20% protein, 15% carbs. I had my lean muscle mass calculated to be about 110 lbs, which has me concerned that I'm not getting enough protein, as right now I'm averaging about 50 grams a day. I'm pretty active, running 3x week and weightlifting 3x week and according to mark Sisson I should be eating something more like 90 grams a day in order to preserve muscle. Goal weight 130 lbs. thoughts? How can I add more protein without resorting to protein powder?

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3150 · March 30, 2013 at 11:50 PM

If there's a macro that I've always been able to play with without any sides it's protein. I'd second experimenting until you suit your needs. 1.5 grams per body kilo weight could be a good starting point.

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12677 · March 30, 2013 at 9:22 PM

At 65% fat I'm wagering you may be including some refined fats in your diet perhaps? (e.g. coconut oil, butter, olive oil). If you want to increase protein I would say decrease those and eat some (more) meat and/or eggs.

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15385 · March 30, 2013 at 11:34 PM

For a 2000 calorie diet, by Paleo standards, for those who are working out, 75g of protein is on the low end, 150g is pretty high. So at 1400 calories, with 50g of protein you're near the bottom end.

I would just try more protein and see how you feel. High protein really, really works for me and I notice it in everything -- energy, workouts, digestion, satiety, etc. but that is just me. Switch to leaner meats, and eat less refined fats, basically trade some fat for protein, should be pretty easy to keep eating Paleo like that.

048dd52752c45129c1212bfffb37ca72
3150 · March 30, 2013 at 11:50 PM

If there's a macro that I've always been able to play with without any sides it's protein. I'd second experimenting until you suit your needs. 1.5 grams per body kilo weight could be a good starting point.

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