enough protein

A couple weeks back I recently posted a blog about protein sources in relation to joint inflammation and capped it off with a statement about getting enough protein, and what that means. What you don’t know about me is that I’m good (enough) with math, especially if that math is going to make my workouts more effective and my life more comfortable. Consider this an entry-level guide, and feel free to reach out through the website for clarification, questions, or anything I’ve missed. Hey! you can straight up correct me if you like…

What protein does: The body uses it to repair muscle and bone, and to make enzymes & hormones. Important stuff.

The Bare Minimum:
Let’s start here. A sedentary person (no discernable physical activity) is still going to need the minimal healthy amount of protein, and it’s not an impossible target. As a general rule, 0.35g for every pound your body weighs.
(body weight) x 0.35g = protein intake

Body Builders & Power Lifters:
These folks reside on the other end of the spectrum from sedentary people. Quite often you’ll see recommendations for 1.0g per pound of bodyweight in your google searches – this advice is often specific to people looking to build a lot of muscle.
(body weight) x 1.0g = protein intake

The Rest Of Us:
Then there’s; what I assume, is you & me. Personally, I shoot for 0.55g per pound of body weight, which puts me just under 100g of protein per day. The reason you might think that is a low number is because I have a total calorie threshold, and because I need to prioritize simple carbohydrates because carbohydrates are the body’s preferred fuel source and I burn a lot of fuel on long runs.
(body weight) x 0.65g = protein intake
You might be aiming to build muscle, but not bodybuilder muscle. Try 0.75b/lb or 0.70b/lb. Your body is going to take a bit of time to adjust to increases, so a gradual build is ideal.

*** Note that increases in protein; even incremental small ones, can cause gas. There’s an adjustment period and no, you won’t always smell like that.

Calorie Deficit:
That calorie threshold I just mentioned is a slight deficit, because I am aiming to burn a bit more belly fat as I progress, here. Calories (kCal) are a unit of measurement for energy in food. My body requires a certain amount of calories in order to function the way I expect it to, and I intentionally eat a little bit less than that so that I can use up some of the stored energy I’ve got – fat cells are that storage.

If you’re new to this idea, there’s a method of determining what a suitable deficit is in order to burn fat. I’ve found the Macro Calculator at HealthyEater.com very helpful over the past few years – I recommend reading the calculation breakdown at the bottom of the page. I also recommend cronometer.com as they’ve developed a great database and user friendly app that takes a lot of the guess work out – it works both on a smart phone and a traditional computer. The free version does plenty!

Solving the puzzle:
There’s a couple important pieces of info to remember here.
#1: The only way to be sure of what you’re eating is to measure it. People will tell you that you’re nuts (trust me) but if you’re going to track macronutrients, and say that you ate 50g of walnuts or half cup of blueberries, you’re going to need to make sure that’s true. Get a kitchen scale and some measuring cups, and don’t worry about the people who question it. ‘Plateauing’ is when you stop seeing results, but 9 times out of 10, it’s happening because of food that’s being eaten without being accounted for.
#2: If you’re trying to burn fat and keep the muscle you currently have, you’re going to need to so some thorough (but not super-intense) resistance training (weight lifting). You need to tell you muscles “I still need you” because when your body starts utilizing the reserves, it’s going to burn anything not being used – including muscle.

In the coming weeks, I’ll be sure to touch on fats & carbohydrates as well as some essential vitamins and minerals. Don’t worry though, there’s still bound to be some of the psychological self-reflection you’ve come to know & love as we work through!

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Training this week has been intense. We’re now 3 weeks out from race day, and at the height of our training program here in the next week or so. It’s at this point that I start wanting to build the program that will see us through to the fall. My low & slow runs are essentially twice a week now, on Sunday & Thursday… which means Thursday morning I’ll be jogging all the way to work and expecting to be able to navigate the work day after that. Wish me luck!

A while back I posted about post-event fatigue and although I do aim to take a couple rest days after the Edmonton half-marathon, I don’t aim to stay in the ‘funk’ that often sets in after that. That means having a plan and a goal, so I’m sure I’ll be posting about that as it comes together.

We have a long term goal that will take our focus – it’s happening 12 months from now though, so we’re going to need a few things to carry us through and hold our pattern of progression through till then, because although I haven’t posted what that long term goal is, I assure you it’s a lofty one. What I will say is that we’re building a team, and trying to hand-pick those folks based on a few common traits.