Hi all!
Once you’re feeling comfortable with eating 800g of fruits and vegetables each day, it MAY be time to move on to protein. I say “may,” because like anything, it depends on your goals. Protein is critical because every process in your body depends on it, not just your muscles. It also has the added benefit of helping you feel full which makes the time between meals more enjoyable.
However, unlike fruits, vegetables, and fiber, most Americans are getting enough protein to meet the minimum requirements for health, if not more. Protein isn’t just in meat, you get it from many different foods including dairy, beans, and even fruits and vegetables (the 800g challenge gets you ~10g of protein on average). If you’re making good progress towards your goals in the gym and in life, you don’t need to spend any energy on tracking your protein intake.
I still track protein because:
1) I am much more active than the average American so I need more than the baseline Recommended Dietary Allowance (RDA)
2) I want to build muscle to perform well in the gym and in life
3) It helps me manage my bodyweight (up or down)
I use E.C. Synkowski’s recommended target of 0.7 grams of protein per pound of bodyweight as a baseline. Outside of that, I don’t worry about tracking carbs, fats, calories, etc. It’s just enough structure to make progress while still giving me the flexibility to live my life (vs. feeling like I am constantly micromanaging what I eat).
Why 0.7 grams of protein per pound of bodyweight? This meta analysis (a review of many studies looking at the impact of protein intake on maintaining muscle mass and function) found that for folks under 65, 0.7 grams of protein per pound of bodyweight was sufficient to drive a significant increase in lean body mass (muscle, bone, etc.). Past that, you’re getting to the point of diminishing returns. For folks over 65, it was anywhere from 0.5 to 0.7, and given the link between maintaining muscle mass and quality of life as you age, better to err on the high side.
My protein target is relatively high, which means a lot of eating. While it would be “ideal” to get all of my protein from minimally processed food (meat, dairy, etc.), I find that hard to sustain while working a full-time job and managing different preferences amongst family members. It’s been much more important for me to be consistent in hitting my target using tools like protein bars and powders instead of beating myself up for not doing it perfectly.
If you have different goals, for example, to lose weight, the added volume of food is a huge benefit. Combined with the 800g challenge, eating that much protein is A LOT of food. I’ve heard many folks say that they end up eating more, but still lose weight because the foods they eat are less calorie dense. One serving (100 grams) of chicken is more filling than 100 grams of chips, but you get 165 calories from the chicken vs. over 500(!) from the chips. Said differently, you can eat 3x more chicken and get the same calories.
If you’re interested, just start with tracking how much protein you eat for a week to see where you’re at. Shoot me an email at info@crossfitwestseattle.com if you’d like some tips on getting more protein in your life, or have any other questions.
Next time, we’ll talk about the internet’s favorite topic, supplements, and what, if anything, is really worth your time.
See you around the gym!
Erik