Re: [John Muir Trail] 0.4 lb weight loss per day leads to loss of strength and feeling less energetic in lean, active young men
- We're headed SOBO starting next weekend and have managed a 3000 calorie/day food plan with 90-100g of protein/day and it's all vegan too (no meat or dairy). The weight comes in around 1.5lb/day. As the menu came together we found ourselves short of our goal of 100g of protein/day even after beefing up the beans, nuts, peanut butter and powdered hummus as much as we thought we could. So, in the end we got there by adding a 20g protein bar (Cliff Builders) to each mid-day's meal and that pushed us up to the desired level.--John
--- In email@example.com, John Ladd wrote:
> On Sun, Jul 7, 2013 at 5:45 PM, Roleigh Martin roleigh@... wrote:
> > I definitely think they deprived themselves of adequate protein when doing
> > that much exercise.
> The researchers justified their chosen level of protein as follows:
> "Protein intake was set at ... 1.2 g [per] kg [of body weight per] day
> [which] is
> 1.5 times the recommended dietary allowance (RDA) but representative of
> normal protein consumption rates for young, fit men."
> It is true that in obese subjects, muscle mass has been shown to be better
> maintained on CR diets if they eat *2 times* the RDA rather than *1.5 times*
> So increased protein, as Roleigh suggests, might have helped.
> But in terms of duplicating what happens to us on trail, it is not easy all
> easy to eat more protein than the 85 grams these guys were eating while
> on their CR diet (85 g = 3 oz). I suspect most people carrying in the range
> 2500-3000 calories per day don'r have even the 3 oz of protein these guys
> were consuming.
> 3 oz. is the amount of protein in in 7 oz. of beef jerky or 14 oz. of
> peanut butter,
> which are among the higher protein things we take.
> It's hard to get protein at breakfast and most commercially dinners don't
> all that much protein to make up for a shortfall at other meals. Unless you
> eat a lot
> of jerky or peanut butter at lunch, or something similar, you probably
> aren't over
> 3 oz. of protein.
> According to REI, Backpacker's Pantry Louisiana Red Beans and Rice has 24
> grams of protein
> (less than an ounce) even if you eat both of the claimed 2 Servings. Their
> Chicken Cashew Curry
> has 34 grams (1.2 ounce) if you eat both servings. I chose those two
> largely at random
> and plenty of the choices have less.
> Backpacker's Pantry Louisiana Red Beans and Rice has 24 grams of protein
> (less than an ounce) even
> if you eat both of the claimed 2 Servings. Their Chicken Cashew Curry 34
> grams (a bit over an ounce)
> if you eat both servings. I chose those two largely at random and plenty of
> the choices have less.
> Other vegetarian options I looked at had 8-18 grams of protein per serving
> and a random assortment
> of non-vegetarian items I checked had 11-18 (beef) and 14-19 (chicken). So
> even eating double
> servings, its hard to get much more than an ounce of protein out of
> commercial backpacker prepared dinners.
> (there are 28.3 grams in an ounce)
> I'm not saying that increasing protein might not help, just that it is
> somewhat hard for us to have as much protein
> as has been proven protective of skeletal muscle mass in obese subjects on
> CR diets. So it might be easier to
> maintain muscle on a hike by consuming enough calories that the body
> doesn't need to burn tissue, rather than
> more than choosing such high-protein foods as to exceed the 1.5 times the
> RDA of protein used in this study.
> That said, one could probably chose foods with protein levels at 2 times
> the RDA and it might well help
> John Curran Ladd
> 1616 Castro Street
> San Francisco, CA 94114-3707
- Added up our meat... Salmon jerky, beef jerky, beef sticks, bacon jerky, dried buffalo (Tanka), dried ground beef, dried ground pork sausage...
Approx 20 pounds and $400+ for four of us on a 25 day hike plan.
If that isn't enough protein, hopefully the 5 dozen dehydrated eggs will help.
100 person x days of food is a daunting planning task.