How Much Dietary Protein Will Prevent Muscle Loss?
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 21 March 2020
⏱️ 13 minutes
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In this podcast, we’re going to cover protein and muscle loss. How much dietary protein do you need to avoid muscle loss?
RDA - the recommended dietary allowance for protein is .8g of protein per kg or .36 times your pounds. For example, I weigh 185, so I would do .36 times 185, which is 67g of protein I should have per day.
However, there are many problems with the above recommendation.
It might be shocking, but a small portion of the protein you eat actually turns into muscle or body tissue. For example, 100g (or 3 oz) of steak only provides 25g of actual protein.
If someone exercises intensely, that could affect the amount of protein they need. But the quality of protein is also important—especially since certain proteins do not turn into body tissue at any significant level.
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning.
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Transcript
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| 0:00.0 | So if you guys have any questions whatsoever about keto or in a minute fasting, |
| 0:04.4 | whether you're starting keto as a new person or just need to debug your program or we have a question about a product. |
| 0:10.5 | Call one of our keto consultants. They'll be able to help you. Call 5405.7. |
| 0:29.0 | Welcome to the Dr. Berg's Healthy Kito and Interminute fasting podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weight. So I wanted to do this video on protein because it's a common confusion with so |
| 0:50.0 | many people. We're going to answer the question, how much dietary protein do you need to |
| 0:54.6 | consume to prevent the loss of muscle? But let me just talk about one piece of this problem |
| 1:00.7 | at a time. Okay, the RDA's, the recommended dietary allowance for protein is 0.8 grams of protein per |
| 1:10.6 | kilogram in weight. |
| 1:13.0 | Now, I'm from the US, so we don't use kilogram, we don't use grams as much, we use |
| 1:17.7 | pounds. |
| 1:18.7 | So if you're from other parts of the world, this would make sense to you, but if you're from the US this is going to make more |
| 1:25.1 | sense this formula which is basically 0.36 times your pounds okay so I weigh 185 pounds. |
| 1:33.0 | So I would times 0.36 times 1 into 5, |
| 1:37.5 | and that comes out to 67 grams of protein per day. That's how much I'm supposed to consume. Okay, there's many |
| 1:47.2 | problems with this recommendation which I'll get into, but that's the minimum amount that I would need. Now if we just take a steak, for example, |
| 1:57.0 | okay, a hundred grams of a steak, which is a little over three ounces. |
| 2:03.6 | But let's just say it's three ounces to make it simple. |
| 2:06.9 | Realize that this 100 gram weight of steak only gives us 25 grams of actual protein because most of it is water. |
| 2:19.0 | Now this might be shocking to you. |
| 2:20.3 | You're only getting a small portion of that being protein. |
| 2:25.0 | Now, if we take it one step further, |
| 2:28.0 | and I'm not going to even talk about the absorption of the protein, |
... |
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