30g Protein per meal
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Anonymous
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Just discovered Mel robins podcast and really impressed by the one on protein and weight lifting for older adults (esp women) with dr Lyon. She basically argues that you need more protein to have sufficient muscle to stay healthy.
Specifically she advocates for 30g at breakfast and dinner. I’m determined that try this anyone have success? https://open.spotify.com/episode/7Bgw0HWiRZZdt5N6nH09c0 |
Anonymous
| I'm wary of too much protein. It can mess with your liver and kidneys. |
Anonymous
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As long as you are getting enough calories overall, it is very, very unlikely that you would have a protein deficiency.
The obsession with protein in our country is odd and disturbing. |
Anonymous
It really is. If you are an actual adult athlete and not a 4-6 hour marathon “runner” you might need to worry about sufficient protein intake. Otherwise, a balanced diet is more than enough. We have been on this vegan thing for awhile for dinner, and I do put in enough hours per week to “need” to make up for the lack of protein. I’d be fine, but it’s better to look for other sources. I do it with real food - chicken, Greek yogurt, eggs, high protein vegetables. At 70kg, I’d be looking for ~100-120g per day. I probably hit that with four overall meals, including a Greek yogurt snack before bed and coffee with milk. |
Anonymous
| I don’t know if PPs have been through perimenopause yet, but the benefits of protein for me have been huge. |
Anonymous
Agreed. I’m a slender mid-50s postmenopausal woman with osteoporosis and low muscle mass. My doctors recommended limiting cardio, increasing weight lifting and protein consumption to ~25% of my diet. |
Anonymous
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As we age we should eat more protein.
Sarcopienia is real and should be avoided. |
Anonymous
+1 |
Anonymous
Why limiting cardio? |
Anonymous
NP, it increases hunger and it is hard to increase muscle mass while reducing calories with cardio. That said, I do believe in lifting, high protein, walking, etc. But I have added 3-4 30-45 cardio sessions back in. It’s purpose is completely differently and I need the cardiac challenge. |
Anonymous
i dont think the goal here is to prevent deficiency. Higher quantities of protein can increase satiety, which promotes weight loss. No one is saying you "need" tons of protein, but high protein can help adults who need to lose. |
Anonymous
That's my thinking as well. |
Anonymous
OK, but Harvard says a good maximum is "probably" 2g per kg: https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much For me, that means staying under 116g a day. No problem there! Do you know how much of a challenge it is to get that much protein spread throughout the day? Or even 100g? Or even 90g? I started tracking my food intake just to see, and unless I'm trying to up my protein, it's easy for me to get barely 60g a day, even as an omnivore. I just don't understand these broad statements (not made by you, PP, but by others) about how Americans don't have to worry about getting enough protein and indeed get too much. That is definitely not the case for a lot of women I know. |
Anonymous
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Most Americans are eating WAY more protein than they need for health, and getting it from animal sources which drives heart disease and diabetes.
Yes muscle mass loss in aging is a very real thing, but most folks can maintain by staying active and weight training and can build plenty of muscle on a vegan diet. But I know you won’t listen to me because there is so much cult of protein propaganda out there. Truth: https://nutritionfacts.org/video/the-great-protein-fiasco/ |
Anonymous
| No thank you, I already get more than enough kidney stones. |