Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I've read over and over again that when eating paleo, consuming 1-1.5 grams of protein per pound of bodyweight is best for building muscle, but how much working out does this rule require? I do crossfit three time a week, and usually another cardio/strength training workout somewhere in there. I weigh 170, so based on that information, should I be eating at least 170 grams of protein a day? Do I require less on days that I don't workout? I've heard that the answer is no because your muscles are still repairing themselves in the days after a workout, but I have also heard many people say they adjust their protein intake based on whether they worked out that day or not. Thanks in advance for your help!

flag	asked Jul 21 2011 at 20:50 dubpluris 1,237●4●13

	Where have you read this over and over again? – Aravind Jul 21 2011 at 21:56
	I have seen it here once or twice, but more so on body building websites in the context of building lean muscle. Whenever I ask someone at the gym or at crossfit, that is generally what they tell me. – Mark S. Jul 21 2011 at 22:42
	I have read it here numerous times – peter Jul 22 2011 at 2:51
	Perhaps here's my point - the issue of protein intake is related to but separate from the adherence to a Paleo compliant diet - meaning toxin free. When people say they have "read it" numerous times, I would be curious to see the source of such information. I'm not disputing it at all, but I am just pointing out the fact that this is not a Paleo question per se. I did however post a link in my response that might be of interest. Cheers! – Aravind Jul 22 2011 at 15:16
	Yea, when I was writing the question, I realized that it was not a question about the Paleo diet, but it seems to be one of those things that gets discussed in the context of the Paleo diet. – Mark S. Jul 22 2011 at 18:27

Aravind · Accepted Answer · 2011-07-22 00:25:12Z UTC

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The 1.0 g/lb figure is typically from body building circles. The fact that there are a lot X-fitters that evolved from there might have given you the impression this is what you "need" when eating paleo.

I would read this article - http://perfecthealthdiet.com/?p=2712. Keep in mind the numbers given are per kg of bodyweight, not lb.

Also regarding macronutrient cycling and timing, I am a skeptic. If your objective is health, I think it is a waste of time. If you objective is performance, then maybe it is relevant. YMMV.

My olympic dreams are over so I just eat when I'm hungry and try to avoid the toxins as much as I can - workout day or otherwise. Good luck!

answered Jul 22 2011 at 0:25

Aravind
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	the traditional ADA recommendations might be 1g/kg, but I believe athletes do generally go with the g/lb of body weight. I personally find that to be a sweet spot. I weigh around 150lbs and eat around 150 g of protein most days – Jeff Jul 22 2011 at 0:41
	I don't know about any ADA recommendation. Regardless, I think the #s are meaningless without context. If he is LC/VLC, then the protein intake needs to consider gluconeogenesis. Moreover, I don't know if he is an aspiring athlete, a mid-lifer trying to get in shape, or what the objective is. Regardless, my opinion is that most people overestimate their protein requirements with respect to athletics. But you know what they say about opinions :-) – Aravind Jul 22 2011 at 1:06
	To answer your question, I am 27 and just trying to get into better shape through diet and exercise. And thanks for the link! – Mark S. Jul 22 2011 at 18:31
	@Mark - What is your carb intake? This will impact your protein intake requirements – Aravind Jul 22 2011 at 18:43

Jeff · Answer 2 · 2011-07-21 21:48:10Z UTC

If you're eating a good amount (meaning enough to feel satiated) of protein at every meal then you shouldn't really need to worry about a magic number of 170 grams. On some days you'll naturally eat more and some days less. In my opinion people who adjust, down to the gram, the amount of protein ingested on workout vs non-workout days probably need to find a hobby.

If you're eating a solid, clean paleo-based diet, and don't have any serious metabolic/insulin/leptin issues, your body will probably tell you the right amount to eat and you may find that it varies on workout and non workout days. But you shouldn't need to count the grams other than as a matter of interest.

Tyler · Answer 3 · 2011-07-21 21:31:13Z UTC

Lift heavy things for 45 minutes 2-3 times a week, sprint 40m routinely, walk around slowly and relax and read books. Don't sit for extended periods of time.

Doing cardio or anything that pushes your body for more than 45 or so minutes promotes the release of cortisol, which is then counter productive towards muscle gain. Don't work out as much and take breaks every other days from over exerting the same muscle groups.

Do that and you'll be set. It's really not terribly complicated. Overworking your body will stint muscle growth.

Eric · Answer 4 · 2011-07-22 05:55:04Z UTC

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1.5 grams/lb is for the first 4-6 weeks of an intensive weight lifting program. Deadlifts, Squats and Bench Press. After that 1.0 grams/lb. These are all per pound of lean body mass.

More normal is 0.7 to 1.0 grams/lb.

Your body can handle more protein but it is not optimal as the pancreas enzymes will be used more and when used less there is some evidence that unused pancreatic enzymes are used in fighting and warding off cancer...

answered Jul 22 2011 at 5:55

Eric
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	Eric, do you have a source on the pancreatic enzymes fighting cancer? Ive never heard of that and would like to read more into it. – TomInTexas Jul 22 2011 at 11:44
	In 1902, James Beard, a Scottish physician, suggested that pancreatic enzymes might control and kill cancer cells. Later, William Kelley, a dentist, further developed Dr. Beard’s ideas and published the results of his own practice. Impressed by these findings, Dr. Gonzalez began working closely with Dr. Kelley. The Gonzalez regimen combines the work of Dr. Gonzalez and Dr. Kelley with the theories and practice of Dr. Max Gerson. Dr. Gerson also treated cancer with diet and nutritional supplements. – Eric Jul 22 2011 at 13:11
	Dr. Gonzalez's first book, The Trophoblast and the Origins of Cancer, co-authored with Dr. Linda Isaacs, discusses, from the perspective of contemporary molecular biology, the pioneering research of Dr. John Beard, who 100 years ago first suggested an anti-cancer effect for pancreatic enzymes. This monograph, available through New Spring Press, provides a scientific rationale for the efficacy of the enzyme treatment, and includes case reports from our own practice. – Eric Jul 22 2011 at 13:11
	Protein is super important so I eat in the 0.9-1.0 g/lb lean body mass. However I do not obsess over it. I only use the pancreas information as a possible prevention method and it keeps me from going overboard on protein. However going low to low on protein would be very bad indeed... – Eric Jul 23 2011 at 3:59

cliff · Answer 5 · 2011-07-22 11:43:29Z UTC

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Are you trying to gain? If not it doesn't really matter, anywhere around .5g/lb of bodyweight is adequate to maintain muscle and recover right in my experience.

answered Jul 22 2011 at 11:43

cliff
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How Much Exercise Needed for 1-1.5 Grams of Protein per Day?

5 Answers