Protein setup for sedentary people is not just about quantities but mainly about timing and macro combinations. Prioritising digestion and carbohydrate absorption. Mainly based on combining fat/protein and carbs/protein. While having the same macros and calories, we can have a massive benefit by simply organising them.
After 17 years around countries and seeing practical applications from sedentary people to top world athletes, talking about 1g per pound of body weight is extremely oversimplified. Standardising protein levels among sedentary people and top athletes is a pretty big stretch, which by itself is wrong.
This article is specifically for sedentary people not practising resistance sports. Valid for casual walkers, joggers, and occasional hikers. All those activities not involving anaerobic muscle activity or elevated performances.
Why this distinction?! Because by experience, personal and also observing the fitness community, there is too much of a romantic idolisation of proteins.
Proteins originate from the Greek word "proteios," meaning "of first importance" or "primary."
This doesn't mean the more we eat, the better for our system and health.
The first meal of the day after 8h of inactivity, prospecting a sedentary day, must be precisely organised. This will set the pace for the rest of the day and energy levels.These are the protein sources I suggest depending on how you wake up:
If you are hungry, solid protein highly digestible:
• Eggs and egg whites-based breakfasts. Ideal and versatile for salted and sweeter solutions
• Lean proteins like turkey or chicken if you like the style.
• Salmon, mackerel and overall fatty fish work very well too.
If you are not very hungry, shaker-based solutions are the best:
• Smoothies of any kind using hydrolysed or isolate proteins work well.
• Smoothies of any kind using EAA (Essential Amino Acids) offering faster absorption than proteins, ideal for those aiming to improve body composition by losing body fat. This is the highest solution while providing what health needs.
The most common mistakes lead to unlikable side effects. Luckily, all are extremely easy to resolve.
Regarding proteins:
Oversized lunch solutions:
It is common to have large meals, mostly high in proteins. This leads to excessive digestive effort, requiring oxygen for the process, making you feel lethargic. Adding to that, high proteins often combine with low carbohydrates, setting the scene for energy drops. The combination of these two factors creates the famous 2 PM energy drops. But it's not finished. The body keeps the score, so later in the day, all carbohydrates missing will come back as cravings.Leading to excess nutrient uptake in the final part of the day. Making metabolism and sleeping quality more challenging to optimise.
Skipped or Skinny lunch:
Especially working with executives & high performers, I noticed the quick or skipped lunch is a common thing.
I get it, it's time-efficient and you avoid digestion time, keeping your mind sharper. Bodies get used to it, so you won't necessarily feel it until you try differently. Proteins are necessary for cognitive sharpness and brain health.
While carbohydrates are medically advised to be 130g per day. Equal to 23 ounces of potatoes (650g) only for ideal neurological activity. Ideally, you should set up a lunch that allows you to cover your nutrients and keep you sharp, while time-efficient. As well, obligating you to compensate for missing nutrients in the evening, compromising evening wellbeing, metabolism, and deep sleep.
This is the most strategic meal of the day. Nailing this meal will be literally winning the lottery. Improved body composition, stabilised energy levels, no evening cravings and metabolic optimisation.
If you are very hungry:
• Lean beef, salmon, lean pork (can be consumed twice a week), lamb as well.
If you are not very hungry:
• Lean fishes or seafood will work a lot better. Prawns, squid, tuna, cod, halibut, clams, haddock, and all light ones.Ideally, to combine a large part of your daily carbohydrate intake, as you will be consuming glucose for the rest of the day.
Making this point of the day more convenient compared to evening time.To know if you are doing it right, you can consult one of our experts or focus on digestion.You have to feel energised and light, refreshed and well.In the opposite case if lethargic, heavy or unfocused, you are having the wrong nutritional setup for your lunch.
Protein setup for dinner will be identical to lunch setup. The bigger difference will be in the carbohydrate intake, being limited or absent compared to lunch.Apply the same selection rule for hungry or not hungry scenario.
I left this part for last as it requires a bit of context. As nutrition too often skips the importance of carbohydrates for brain function, energy levels, and cortisol management, I will suggest a more precise protein intake to switch if you are doing 1g per pound of body weight. Considering protein only those with a good or complete amino acid chain. Not considering proteins like the ones found in oats.
Up to 50 years old, try to switch to 0.7g of protein per pound of lean muscle mass. Keep your exact caloric intake. Assuming you are having a correct and balanced diet, and the caloric difference from protein removed, switch for carbs.
Example: if you removed 50g of protein, add 50g of carbs (both 4 calories per gram), and you will see better digestion, better energy levels and improved body composition. Bear in mind, using exactly the same calories.
From 50 onwards, protein breakdown efficiency tends to reduce, making proteins more difficult to break down.
Thinking to feed the same 1g per pound to a person in their 20s and one in their 70s is simply dull and does not require experts to understand it.
It requires a more specialist approach.
It has to consider:
• Family genetics towards muscle mass and sports
• Body composition history. If you have been lean all your life, protein breakdown is most likely better, as well as insulin sensitivity.
• Current level of activity, if very sedentary or more active.
• Water intake levels, as most tend to under-hydrate, making high protein bad for liver and kidneys.
Overall, I would suggest starting from 0.6g of protein, while monitoring liver and kidney function from a clinical standpoint over the next months. While observing energy levels, digestion, and overall feeling on a personal level.
At ZLife, we make sure every latest technology and research is considered and applied.
Prioritising customer feedback, wellbeing and personal opinions.
