Understanding Protein Intake
Dr. Chris Spearman
High Performance Coach ?? Speaker | Mentor | Chief Executive Officer at Apollo? LinkedIn Accelerator
Chris why are you eating so much protein? Your body can only take in a certain amount during any specific period of time…??”
Not true…
Now if you haven’t, jump on and listen to todays podcast where I go a little deeper into what the PERFECT quantity of protein is - or is there even the ability to have too much protein, provided that calories are accounted for…?
Lets look at this in the meantime, how much protein should you have PER DAY? Before we look at the amount of protein per sitting?
Now every student is different and every client has specific requirements but generally our students can hover between 1.2g/lb - 1.6g/lb LBM*
Nope, not 1g/lb of bodyweight, PER LEAN BODY MASS…
So if you are 10-12% and you weight 165lb then 16.5lb of fat mass leaves 148.5lb of lean body mass.?
Looking at the scale and assuming we go with 1.5g/lb of LBM on the upper scale we are looking at 225g protein/day (in a trained, lean individual).
Reasons why you should not have a high protein diet:
1 - a high protein is not safe? WRONG! All met analysis done over the years have only suggested that those with severe kidney disease should attempt to minimise protein intake (Hector & Phillips McMaster, 2015).
2 - a lower protein intake is sufficient. So is not going to the gym at all. Not exercising at all. I am not on this planet to be sufficient. I am here to make an impact.?
My nutrition therefore needs to be optimal, not sufficient (Eric Helms, et al 2014).
Why go a little higher??
Well a great study done by Antonio, et al. 2015, showed that 3.4g/lb of bodyweight (yes protein overfeeding) mitigates fat loss when all calories are accounted for.
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Why?
The satiety from carbohydrates of the same caloric value was 8-11 hours, with protein being 21-23 hours had a huge impact on adherence and satiety.?
Which as a coach I can tell you, giving someone the blueprint is not the coaching. The coaching is keeping the train on the tracks lol
Chris
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