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Old 01-06-2013, 07:05 PM   #1
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Protein Levels on high activity days?

Hey all, just wondering about this..

My target protein level is 75g/day, with anywhere between 60-90g sufficient when following NK.

BUT, I am wondering if I should be consuming more protein on days when I work out vigorously?

For example, tomorrow I'll be running 3 miles in the morning, then lifting heavy (for me, at least haha) later in the afternoon..

Thoughts?
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Old 01-07-2013, 02:33 PM   #2
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Old 01-07-2013, 03:15 PM   #3
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People may be hesitant to answer because there may be no definitive answer.

I don't eat more protein on days when I work out, but I do work out fasted and then eat the majority of my protein after my workout. I've gained LBM doing this, but it's very individual. It sounds like you are doing two workouts in one day. It may be that you need more protein for recovery.

You could do a little experiment and try one week with some extra protein and one week without to see how you feel and how your recovery goes.
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Old 01-07-2013, 03:26 PM   #4
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^agreed.

I am no expert, but from what I understand your body will choose protein as fuel if you are low in carbs. The reason why body builders have high dietary protein is because they don't want their body to draw on muscle protein for energy in the absence of carbs. Now if you are eating close to maintenance, why would the body do that? If you are in ketosis, your body is going to use the fat as fuel before breaking down your muscle protein for energy. I think that only occurs in people who are severly undereating or underfueling their bodies. If you are consuming over 1500 cal/day, I think you are fine. I think eating in the 1000cal to 1500cal range might be risky. But that depends on what is more important to you, losing weight or retaining muscle.

Having said that, diet is mostly experimental. It is logical that in ketosis, your body would choose fat as its primary source of fuel. Protein would be used to repair and build muscle. But these are my opinions, not facts.
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Old 01-07-2013, 05:45 PM   #5
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I ate 99g protein today instead of 88g. I didn't run this morning, but I DID lift enough weights today to make me unable to raise my arms 90 degrees.

I refuse to feel sorry about it. :-)
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Old 01-08-2013, 10:57 PM   #6
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I agree that your body may be calling for more calories in general on days that you work out. I wouldn't think it has to be a ton of protein.

I love mom2zeke's idea: to save the protein for after the workout.
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Old 01-09-2013, 10:01 AM   #7
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Seems like Phinney agreed with moderately higher levels of protein for strenuous exercise days but I think he still kept the range between 1.5 and 2.0 grams per ideal kg. I think he deferred to Volek for a more definitive answer.

For you at 110 that'd be 75 (1.5g/kg) to 100g (2.0g/kg).

JM had a protein expert on one of his podcasts that said that he felt that up to 3.0g/kg was safe but that guy was not a proponent of LC and that very high level was only conjecture about the upper limits for safe consumption.

The real question is how much will your body actually use. Protein can't be saved up so any excess consumed will be otherwise dealt with metabolically speaking.
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Old 01-09-2013, 05:56 PM   #8
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Thanks red!
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