High Protein Diet

As many of you may have gleaned from my posts, I follow a high protein diet.  This podcast starring Chris Kresser goes into detail about protein intake.  The average protein intake is around 15% and is regulated by the brains of most people.  Even though our brains regulate our protein intake, our brains don't know if we are bodybuilders and athletes that may need more protein.

Those who shouldn't eat a high protein diet

• Pregnant Mothers
• Those with kidney disease
• If kidneys are not functioning properly, toxic ammonia can build up in the body from excess protein

Effects of higher protein intake

• Boosted Metabolism
• Natural Weight Loss
• Protein promotes feelings of fullness
• High thermic effect
• Blood Sugar Stabilization
• Helps with recovery and performance in athletes/bodybuilders
• Protein is required to repair damaged muscles
• Reduces muscle wasting in elderly
• Stress reduction
• protein repairs tissue damage caused by stress

Protein supplements are useful for reaching protein intake goals.  It can be difficult to get enough protein from whole food sources like meat and eggs, without also getting a lot of fat/carbs.  A good starting point is 1.7g/kg of body weight. (3)

Eggs>Whey Protein>Milk>Casein>Beef/Soy>Beans>Peanuts>Wheat Gluten (2)

Plant protein often does not have the essential amino acids and can cause unwanted side effects in some individuals, particularly from pea protein and gluten.  Eggs and whey protein are two good forms of readily available proteins.

Whole food protein sources:

1. Eggs
2. Chicken
1. Tenderloins>Breast>Drumsticks>Ground>Wings
3. Turkey
4. Pork
5. Beef
6. Sardines
7. Tuna(once per week b/c of mercury)
8. Greek Yogurt
9. Cottage Cheese(low sodium preferred)
10. Hemp Seeds
11. Tempeh
12. Edamame
13. Beans
14. Soymilk
15. Nuts
16. Tofu

1 Why a High Protein Diet is Beneficial
2 PROTEIN – WHICH IS BEST?
3 Protein Requirements for Athletes