I'm a female who does CrossFit, and want to build up my lean muscle mass, so I am trying to eat 1 g protein for every pound of weight (I've read to do that in numerous places). However, I'm doing the strict Paleo/Primal thing, and want to only eat when hungry/try fasting. My question is how do ensure I'm throwing back enough protein while healthfully cutting down my meals???
You can try adding a few cutd of lean meat or egg whites*(yolk if you can afford the calories)*when eating your normal meals. Try doing the 1g per pound using your lean bodyweight first. Instead of your overall weight. Then reassess after about 3-8 Weeks.
If you're going to include extra protein to your diet, make sure it's from a highly bioavailable source amino aciddEx meat, egg, dairy (if you're ok with it). You're putting quality time in your training, put quality nutrition in your belly. Nuts, gealatin, pig skin does contain protein & other micro nutrients but its wimpy bioavailability low amino acidvprofile. I wouldn't rely on it for protein only.
Seal and whale meat (just for giggles!)
I wouldn't eat dry egg white powder if I were you, that stuff is terribly oxidized. If you make a raw egg smoothie, make it whole egg, and fresh! Edit: Hmm actually looks like I'm wrong, dry egg white powder is anti-inflammatory? (not oxidized?) Or are those mutually exclusive? Don't know... please comment here if you know.
You might not be able to eat lots and lots of protein "only when hungry"/fasting, because fasting decreases your appetite. I used to fast/eat "naturally" (meaning, like you, I eat only when hungry), and my appetite was so low, my calorie intake was so low, I have to force feed myself because my hair was falling out in clumps.
If you're only going to eat when hungry, you'll have to eat as much protein in one sitting as humanely possible. In which case you might be interested in this: http://www.marksdailyapple.com/dear-mark-how-much-protein-can-you-absorb-and-use-from-one-meal/
Fasting works even without cutting calories, so if you switch to only eating two meals a day just eat more at those meals.
Protein rich foods include all meat, fish, poultry, eggs. Gelatin broth is another good source, and prevents muscle breakdown during fasting and aids muscle growth too.
Gelatin broth is made by adding bones and a source of gelatin such as feet, hooves, skin, or heads, to a slow cooker. Add a couple spoons of an acid such as vinegar or lemon juice, and cover with water. Simmer until the bones are soft. Strain and store in the fridge. The fat will form a layer on top which will preserve the broth until needed. The broth may also go solid in the fridge, which is a good sign, just heat in a pan to make liquid again.