Saturday, July 26, 2014

protein requirements

I have noticed in the past two years going from 47 to 49 I have lost a little muscle mass even though I am doing about the same amount of exercise. so in this post i will be listing what different experts say is the amount of protein we need per lb or kg of body weight. Bernstein The Diabetes Solution, pg. 171: "In order to maintain muscle mass, most people should consume at least 1-1.2 grams of protein per kilogram of ideal body weight. Athletes will require considerably more, as will growing children." "...6 grams of protein is the equivalent of 1 ounce of an uncooked protein food. To estimate by eye, a portion the size of a deck of playing cards weighs about 3 ounces (red meats weigh about 3.7 ounces because of their greater density)." from a wsj online article that professor de vany posted on his facebook: "According to guidelines published in 2010 by the Society on Sarcopenia, Cachexia and Wasting Disorders, a nonprofit group, as many as 41% of women and 35% of men age 50-plus ingest less than the recommended daily allowance of 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). The group recommends that total protein should be higher in that age range, or 1 to 1.5 grams per kilogram per day (0.45 to 0.68 grams per pound), spread equally through three meals. The group also says low vitamin D levels are associated with low muscle strength, and supplementing it in those cases has been shown to increase strength and function and reduce falls. But it's best to talk to a physician before starting any supplements such as protein or vitamin D." The New Evolution Diet by Arthur De Vany, p. 41: "Research suggests you need to eat 1.5 grams of protein per kilogram of body weight daily. That comes to about 3 or 4 ounces of meat of fish in each meal, up to 15 ounces per day. If that feels like too much, you can reduce your meat and fish intake by taking a dietary supplement called branched-chain amino acids, which provides about 15 grams of amino acids per tablespoon. Why is it important to eat enough protein? Because your brain senses how much of it your body requires and prompts you to keep eating until you fulfill that need....Adequate protein intake is essential to maintaining bone mass." jenny ruhl email to me about the amount of protein i need using her protein calculator: "It's 109 grams of protein or 510 grams of a protein-containing food like eggs. That's because an ounce of a high protein food like meat or eggs or cheese contains only 5 or 6 grams of actual protein." Jenny ruhl's nutrition calculator: I was 128-130 lb for about 3 years (5'3") from my start of paleo at the age of 44 (2009, starting weight 143-148 lb)). So from 44 to 46/47, I was holding steady without counting anything, just by following general guidelines. then when i was around 47 (2012), i started to gain more weight and lose some muscle, mostly visible on my calves. that was also when i found out my blood sugar ran high, so maybe i just started eating differently, maybe lower protein? i don't know. but now i am 135 usually, and i can't get down below 133 even with intermittent fasting and HIT. So I am going to try to pay more attention to protein intake.