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!
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!
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.
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.
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...
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