Originally published at: Peter Attia Protein Compilation – Logic, Ingredients, Intake, Timing @PeterAttiaMD #protein | Get Up Earlier
This video sums up how I go about eating in general and more specifically how I go about getting the right amount of protein daily. It opens up with 3 simple statements:
1. Don’t eat junk
2. Eat 45g protein or so 4x per day
3. Eat 1 gram of protein per pound of bodyweight
I do not always adhere to 4x per day personally. Although this may be optimal, sometimes I get 60g 3 times and sometimes 80 or 90 2x. I have read and heard many different takes on the optimal amount at any given meal and even @drandygalpin Andy Galpin has said just get in the protein, doesn’t matter. So I ride both trains of thought on that. I trust these guys equally.
I aim for a daily protein intake of 150-200 grams. At 49 years old, my weight fluctuates around 165-170 lbs, and I’m 5’7″. My job involves extensive computer work and I work from home. I can cook here most days and love it.
My dietary goals are to grow and maintain muscle, support my lengthy runs, and not exceed a daily intake of 1700-2100 calories.
re: Junk. I focus on clean eating, preferring organic, single-ingredient foods over processed options. Although I haven’t yet gotten into Venison I seem to gravitate to wild caught fish the most.
I began a post here for some protein ideas for those struggling with how to go about it. I’m adding to it continually: https://learn.getupearlier.com/t/easy-high-protein-clean-lean-40-grams-per-meal-ideas/94
My Amazon’s Choice for portable clean, single ingredient protein including whey, beef, venison, pea and more: https://amzn.to/3J6G0Id NO JUNK, FILLERS, COLORS etc.
This is a link into his website archive for Protein with several links to more content: https://peterattiamd.com/category/nutritional-biochemistry/protein/#:~:text=Instead%2C%20in%20our%20practice%2C%20we,%2Drestricted%20feeding%20(TRF).
I am training for life or as Peter Attia calls it the “centenarian decathlon”. Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old.
Michael Baker
e-RYT Male Yoga Teacher, CHC, 25 Year #WFH Digital Professional
Actively training for the Centenarian Decathlon
https://www.GetUpEarlier.com
#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition