Let’s Get One Thing Straight

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For years the “gurus” have told you to eat up 2g or more of protein per pound of body weight every day.

Heck, even I used to preach this to clients for years!

But this is WRONG – there is no benefit to eating any more than 1g per pound of body weight. Isn’t it funny, that if we hear something enough times, we begin to believe it?

The truth is, the better your insulin sensitivity is and the leaner you become, the less protein you need. This is because you can get away with consuming more carbohydrates.

Yes – you definitely need to include quality protein sources such as grass-fed meats and wild caught fish. But too much protein and your body can become acidic, sluggish and slow to recover from training.

My recommendation is 1-1.5 grams of protein per day per pound of lean body mass. So if you weigh 100 kilograms – approx. 200 pounds – with 18% body-fat your lean body mass would be 164 pounds. So you would need to consume a minimum of 164 grams of protein per day.

Let’s take a look at how this would look like across 3 meals…

Meal 1 – 4 eggs, cooked in an omelette with chopped mushrooms, capsicums, shallots, and a pinch of cheese. 24g protein.

Meal 2 – 200g chicken breast, served with a large side salad, plus a dressing made with EVOO, ACV and lemon. 62 g protein.

Meal 3 – 250g eye fillet steak, served with roast vegetables, 1/2 cup of rice, and a large side salad. 75g protein.

So dat right derr is 161g of protein. More than enough for the athlete with a lean body mass of 164 pounds / 75kg.

Do not believe what the supplement companies try to tell you, that burning fat and building tons of muscle is as simple as a few protein shakes.

If it were, then there would be lean and strong looking people everywhere simply from increasing their protein.

Your thoughts?

Agree? Disagree?

Speak to you in the comments below. 

Pete