Re: Macronutrient Ratios.. Enough protein?

[Guest guest]

Huh. No one is interested to make comment??

The reason i ask is there seems to be a wide range of macronutrient

ratio's between CRON'ers from low fat Ornish style to high protein

'Zone " to higher 'good' fat Mediterranean.

After reading a few choice studies they indicate calorically

restricted peeps may need additional protein intake even beyond the

RDA's, I'm thinking of increasing my protein to 30 or even 40% of

total cals.

For instance, this shows that we may need more than RDA of protein to

prevent muscle wasting:

1)J Nutr Health Aging. 2007 Jul-Aug;11(4):363-9.Links

Relationship between antioxidant intakes and class I sarcopenia in

elderly men and women.

Chaput JP, Lord C, Cloutier M, Aubertin Leheure M, Goulet ED,

Rousseau S, Khalil A, Dionne IJ.

.... Fat-free mass and total appendicular skeletal muscle mass was

determined by dual-energy X-ray absorptiometry in 50 healthy, older

white men (n = 16) and women (n = 34) aged 60-75 yrs. Physical activity

energy expenditure (PAEE) was determined ... Dietary protein and

antioxidant intakes were estimated from a 3-d food record and serum

total antioxidant activity (TAA) was measured by a ferrylmyoglobin- ABTS

assay.

.... Our results showed that PAEE, serum albumin concentrations, TAA, and

the four antioxidants intake levels were similar between groups [with

and without class I sarcopenia -- ie, skeletal muscle mass 1-2 standard

deviations below gender-specific mean for a young adult] .

On the other hand, our results showed that total protein intake was

significantly higher (P < 0.01) in the non-sarcopenic group than in the

sarcopenic group ... a higher total dietary protein intake is associated

with the preservation of muscle mass loss although *both* groups

displayed values *above* actual RDAs.

Obviously, prospective studies are needed to determine the minimum

amount of protein in the diet needed to prevent class I sarcopenia and

to examine the utility of antioxidant intake to combat the age-related

loss in skeletal muscle mass.

PMID: 17653501

Also see:

2)Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on

Blood Pressure and Serum Lipids: Results of the OmniHeart Randomized Trial

Lawrence J. Appel, MD, MPH; M. Sacks, MD; J. Carey, PhD;

Eva Obarzanek, PhD; Janis F. Swain, MS, RD; Edgar R. III, MD,

PhD; R. Conlin, MD; P. Erlinger, MD, MPH; Bernard A. Rosner,

PhD; M. Laranjo; Jeanne ton, RN; Phyllis McCarron, MS, RD;

Louise M. Bishop, RD; for the OmniHeart Collaborative Research Group

JAMA. 2005 Nov 16; 294(19):2455-64.

3) Noakes M, Keogh JB, PR, Clifton PM.

Effect of an energy-restricted, high-protein, low-fat diet relative to a

conventional high-carbohydrate, low-fat diet on weight loss, body

composition,

nutritional status, and markers of cardiovascular health in obese women.

I welcome any and all critique!

>

> As a predominate plant-eating CRON'er i am considering adding more

> animal sources to boost my daily protein. (i've been reading the views

> of another list member. the argument for more animal protein under

> CRON seems compelling but i am not sure) May I ask what are YOUR

> macronutrient ratios? Can we get a summary of what you eat and why?

>

> thank you

>

[Guest guest]

Hi Ginger:

I personally wouldn't go overboard on the 'listen to your body' criterion.

The vast majority of the population on the SAD diet are doing just that, and we all know what that is doing for them : ^ (((

Rodney.

> >> > As a predominate plant-eating CRON'er i am considering adding more> > animal sources to boost my daily protein. (i've been reading the views> > of another list member. the argument for more animal protein under> > CRON seems compelling but i am not sure) May I ask what are YOUR> > macronutrient ratios? Can we get a summary of what you eat and why?> > > > thank you> >> > > > >

[Guest guest]

Hi Francesca:

I agree with what you say. However, people who feel fine can drop dead in the street or get diagnosed with cancer. So, imo, relying on feeling fine, by itself, is not a good criterion.

A bit like cardiologist Dr. 's advice that thinking you are healthy because you are fit is also a poor criterion. Fit people, according to him, not infrequently have serious CVD, for example.

The advice to "stay healthy, great biomarkers, etc. ....." by definition makes the "listening to your body" superfluous. If you are "healthy" your body is not likely to complain much.

Many (perhaps the majority) people's bodies tell them to eat hot dogs, hamburgers and french fries. And for quite a few decades their bodies do not complain. Most people here think that is probably inadvisable. So relying on the fact that 'your body isn't complaining yet' for many people is not a helpful indication of their real health status.

Of course, if you are doing everything else right AND are listening to your body, no harm done. But the listening then is likely to be redundant ; ^ )))

Just my take, fwiw.

Rodney.

> > >> > > As a predominate plant-eating CRON'er i am considering adding more> > > animal sources to boost my daily protein. (i've been reading the views> > > of another list member. the argument for more animal protein ! under> > > CRON seems compelling but i am not sure) May I ask what are YOUR> > > macronutrient ratios? Can we get a summary of what you eat and why?> > > > > > thank you> > >> > > > > > > > > >>

[Guest guest]

Hi folks:

Let me try to put my view about this a little more succinctly than I managed earlier:

"If your body is telling you all is not well, have it checked out. If your body seems to be saying everything is fine, do not assume it knows."

Rodney.

> > > >> > > > As a predominate plant-eating CRON'er i am considering adding more> > > > animal sources to boost my daily protein. (i've been reading the> views> > > > of another list member. the argument for more animal protein !> under> > > > CRON seems compelling but i am not sure) May I ask what are YOUR> > > > macronutrient ratios? Can we get a summary of what you eat and> why?> > > >> > > > thank you> > > >> > >> > >> > >> > >> > >> >>