I’m way behind on podcast listening and just finished episode 349 (the protein episode from 2/3/22). I know that the question is always “am I getting enough?”, but after listening I’m starting to think that I’m getting too much. I’ve calculated it and I’m pushing up towards 3 g/kg (I weigh ~71kg), which is way higher than all of the recommended ranges mentioned in the podcast, and also substantially higher than the upper limits that @chad mentioned.
A little bit about me. I eat the same thing every day so knowing how much I’m getting isn’t an issue for me. 45 year old male, FTP of 331 watts (right around 4.6-4.7 w/kg). My weight is very stable, as is my body comp (right around 15%bf on my scale). In the past when I’ve made a concerted effort to add muscle both my weight AND my bf% have shot up fairly quickly, which is always surprising to me. The bf% number has always surprised me given how well I eat and how much I train, but honestly it’s stable so I don’t think about it too much.
My training and racing have been going well, and I eat a very ‘clean’ diet. I’m usually in the ‘if it ain’t broke…’ camp, so I’m hesitant to change my diet too much. However my protein numbers are so much higher than all of the recommended ranges I’m wondering if I’m doing myself a disservice and if I would see a boost by cutting back (probably just moving calories from protein to something else).
One last note: The largest source of protein in my diet is milk protein. I drink 7 cups of skim milk per day (a couple of which are mixed with whey protein for an after-workout p shake) and some yogurt. All that accounts for about 95g (1.33 g/kg) of protein.
Thanks for any thoughts you might have.