Daily Protein Intake - For Primal Eaters

[dhoyt86]

I've been really doing a lot of research on the Primal Blueprint/eating style, or for the couple weeks I have been on it, I am loving it! Goes really well with how I like to eat anyway, and I busted through a weight/fat loss plateau while seeing a bump in energy levels.

Still got one main question though. According to Mark's blog, and other sources including the book, the goal daily intake for protein is .8g per lb of lean mass to 1.2g per lb of lean mass. Apparently, anything over this amount turns to glucose. In a recent article on the website that Dave linked to last week, he feels pretty strongly that fat should represent nearly 50% of daily caloric intake.

For the folks that have switched to Primal eating on here... what are your thoughts on this? Where do you try to get your macro's? My initial goal was 43P / 40F / 17C. On high resistance days I would bump up the carbs to 20-22%. Any advice on this?

Thanks!

[JimNAZ]

Hello fellow primal sapien! (I know, that does not make scientific sense but oh well . . .)
I here you about some of the changes needed to follow this lifestyle.

My take on it is that Mark is stating the intakes based on the activity level of Grok. Where us P90Xers are a bit more active. I would not worry too much about getting your protein up a little higher.
I do believe that we can use our (good) fats as fuel. Because of this I am not worried nor had any problems about having the energy while taking in low levels of carbs. But . . . I am not training for a major race where I would need to fall back on carbs more.
Your post is a good reminder for me to check on my intakes again. I will let you know where I am/have been.

Hope this helps

Jim

[ipryor]

I've also just started reading The Primal Blueprint and I'm thinking about following it for long term success. The P90X diet is great as a jump start to fitness, but it is a very rigorous program to stick to for the rest of your life! I'm really curious about the carb intake while I'm doing P90X. Not to steal the thread, but in addition to Protein intake, I usually stay around 130-150g of carbs a day. I also enjoy snacking on granola that I make at home with Organic Rolled Oats, Ground Flaxseed, Almonds, and Dried Fruit. I know that's totally Un-Primal!

[Dave]

David - I firmly believe that you have to adjust your carb intake in accordance with your activity. A truly primal diet is probably slightly carb deficient for something like P90X. If you do Insanity, I think you need more carbs still. I had an opportunity to pick some great nutrition brains while we were in Hawaii with Beachbody and that was their conclusion as well. How many really depends on you. There is a certain amount of trial and error here. Since my triathlon training varies so widely (from 1 hour swim workouts to 4 hour bike/run combo efforts) I have to look at the day and figure out whether I need more or less carbs. I would say I take in between 200 and 300 grams of carbs on average, again depending on what I'm doing. Most triathletes training for races like this one are well in excess of 400g. I've found that my body runs very well off of fat. I noticed that when I have scrambled eggs my training days seemed easier, particularly the longer ones.

That's about as complicated as I make it. I try to avoid grain based carbs, but rarely count my calories anymore. I think it is a good thing to do in the beginning so you'll get a feel for it, but within a few weeks you should be able to do the numbers in your head and approximately hit the ratios. I actually think that approach is the most liberating part of The Primal Blueprint. Furthermore, it is sustainable. Taking the time to learn to do the math (approximately) in your head and then simply eating high quality foods when you are hungry and stopping when you are satisfied has been so simple for me and that's why I recommend it to everyone that will listen.

Dave

[FitRunner]

Regarding not enough carbs for P90X - I bonked on just the non-primal phase I eating by adding a half-hour of running a day. Also, Sisson does state some assumptions behind his numbers that don't really apply to P90X:ers, so it makes total sense that you may need more carbs than the curve suggests on P90X, especially if you have other active hobbies.

Teresa

[dhoyt86]

To be honest, I haven't noticed any drop in energy at all since I switched to Primal Eating. I have to go with Dave here: my body uses fat as a much more efficient energy source. I am trying to keep my carbs below 100g (most days) to lean down, but am maintaining fat at 100-120g per day and protein at 160-200g. I might even say I have MORE energy than before, where I was right in between phase 1 and phase 2 of the P90X Nutrition Guideline. It is definitely more freeing on the Primal diet though. I am still somewhat keeping track of my macro's because I am only about a month into it, but only for informational/reference purposes. I just make good decisions at each meal, and my macro's generally line up where they need to be, especially if you look at it over a week.

[JimNAZ]

To be honest, I haven't noticed any drop in energy at all since I switched to Primal Eating. I have to go with Dave here: my body uses fat as a much more efficient energy source. I am trying to keep my carbs below 100g (most days) to lean down, but am maintaining fat at 100-120g per day and protein at 160-200g. I might even say I have MORE energy than before, where I was right in between phase 1 and phase 2 of the P90X Nutrition Guideline. It is definitely more freeing on the Primal diet though. I am still somewhat keeping track of my macro's because I am only about a month into it, but only for informational/reference purposes. I just make good decisions at each meal, and my macro's generally line up where they need to be, especially if you look at it over a week.

Yup . . . I feel the same way (of course I am not doing much more than X). I just checked my numbers for today (does not include dinner yet) and I will be at 190gr protein - 41%, 113gr fat - 48% and 60gr carbs - 11%. Since I will be doing another workout tonight I will not have a regular dinner. Mostly greens & veggies with a little protein. The carbs wont be a lot.
I am actually having trouble finishing my meals (other than protein drinks). I am feeling full before I am done and really no hunger cravings until very close to meal time. Right now those numbers above reflect 2000 calories.
My only concern is maybe taking in too much fat. The only reason is that I still need to lose a little bit more body fat so I do not want to be supplying all my fuel with food.

I am not saying that I have my nutrition dialed in, nor am I an expert. But, I am eating healthy foods and listening to my body. When I first started working out I always stressed about the nutrition. Maybe now I have a better understanding of it or I just have learned to relax (ha ha thats funny). Either way I just take it day by day. I can't be doing too bad since I am happy with my results. I am really loving primal eating. I feel much better and it even is promoting creativity in the kitchen! :cool:

Jim

[dhoyt86]

Jim - According to Mr. Sisson (and backed up by Dave), up to 50% fat is pretty safe for a primal eater. Does make us newbies a bit nervous to think that 50% of our daily caloric intake is from straight (gasp) fat though doesn't it? I have been hovering at between 40-45% fat, and have been shredding my bodyfat as a result. It's pretty amazing.

[JimNAZ]

Jim - According to Mr. Sisson (and backed up by Dave), up to 50% fat is pretty safe for a primal eater. Does make us newbies a bit nervous to think that 50% of our daily caloric intake is from straight (gasp) fat though doesn't it? I have been hovering at between 40-45% fat, and have been shredding my bodyfat as a result. It's pretty amazing.

I know, every now and then that "conventional wisdom" lingers and needs a little kick in the butt! :D

The majority of my fat intake today was eggs, almond butter and Udo's Oil . . .

We should start a Primal Recipe thread!

[dhoyt86]

I was thinking the EXACT same thing earlier today. I made a kickin' salad the other day that was way too good not to share. Give me a minute and I will jump back on here with that.

[dhoyt86]

How do you like almond butter, by the way? I have been debating trying it, and almond milk as well. I know I like almond milk, just haven't seen it on the shelves lately.

[JimNAZ]

How do you like almond butter, by the way? I have been debating trying it, and almond milk as well. I know I like almond milk, just haven't seen it on the shelves lately.

I like it! get nice size jars at Costco for a good price (not organic though . . .). Tried fresh ground too but didn't really notice a difference. I use it in my protein shake, as a dipping sauce (w/apples) and for my primal pancakes! Mmmmm Mmmmmm good!

BTW: I use almond milk for the liquid part of my shake!

[Dave]

We just picked up some of the almond butter at Costco yesterday. I have not tried it yet, but my favorite thing about it is the ingredient list: "DRY ROASTED ALMONDS". Now that's an ingredient list I can get behind.

[JimNAZ]

We just picked up some of the almond butter at Costco yesterday. I have not tried it yet, but my favorite thing about it is the ingredient list: "DRY ROASTED ALMONDS". Now that's an ingredient list I can get behind.

Dave,

You have no idea how much your thoughts on ingredients has changed our approach to shopping!

Step 1: Is it organic?
Step 2: Whats in it! If we don't like the words . . . "Forget about it"

We cannot always get organic but we try. Our chicken is organic, eggs are cage-free & free roaming, and we try with a lot of produce. Anything that comes in a package jar or bottle has to pass at least step 2!

As always . . . thank you

Jim (& Robin)

[Dave]

My pleasure. ;) Forgive me my primal bretheran, but I am currently enjoying a bowl of pasta with some chicken. It's bathed in olive oil and some balsamic as well. Gotta carb up this week. Sunday, we race!

[JimNAZ]

My pleasure. ;) Forgive me my primal bretheran, but I am currently enjoying a bowl of pasta with some chicken. It's bathed in olive oil and some balsamic as well. Gotta carb up this week. Sunday, we race!

You are forgiven . . . :rolleyes:

I wonder what kind of shock my body would go into if I ate a bowl of pasta . . . :eek:

Mmmm olive oil . . .. . .

[dhoyt86]

Jim -

I had chips and salsa and tacos over the weekend... and I was so sick Sunday and Monday it was ridiculous. Nauseated, swollen... just felt like death. Got right back to Primal on Monday morning, and felt great.

Made a great dinner the other night... Taco Salad

1lb ground beef (85/15) - first time I have gone more "fatty" in a while, and it was great!
Hot Taco Seasoning Mix
Shredded Lettuce
1 Avocado
1 Tomato
Salsa as dressing

-REALLY good dinner, and took about 10 minutes total to prepare. Just brown meat, add seasoning, cut up tomatoes and prepare avocados and you are ready to eat. Pretty primal too!

What is the recipe for the Primal Omelet I keep reading about?

Dave

I'm shocked and appalled. I expected better of you! Just kidding... I will let it go this time.