Pescatarian Diet Questions

[David Stahl]

Hi Robert.
I have a couple of nutrition questions related to my diet. I have been a pescatarian for about 25 years now. I do get protein sources from eggs/dairy as well. I am 47yrs/150lbs/5'7. Since I started training my daily macros are:
200g protein
~250g carb
~55g fat.

My protein staples consist of:
230g egg whites
300g non-fat yogurt
8-16 oz of fish (usually salmon or tilapia. mostly farmed)
2 scoops of whey protein
quest bar or similar
there are also trace amounts of protein from other vegetarian sources. (black beans, soy, etc)

Question 1. Do these kinds of protein sources give me enough BCAA's, or should I be supplementing?
Question 2. Some days I am eating fish twice a day. Despite choosing lower mercury choices, should I still be concerned with mercury because of the quantities?

Also I really enjoy hearing you talk about nutrition, be it here, Barbell Logic podcast, or your coaches seminar video. Keep up the amazing work!

[Robert Santana]

Hi Robert.
I have a couple of nutrition questions related to my diet. I have been a pescatarian for about 25 years now. I do get protein sources from eggs/dairy as well. I am 47yrs/150lbs/5'7. Since I started training my daily macros are:
200g protein
~250g carb
~55g fat.

My protein staples consist of:
230g egg whites
300g non-fat yogurt
8-16 oz of fish (usually salmon or tilapia. mostly farmed)
2 scoops of whey protein
quest bar or similar
there are also trace amounts of protein from other vegetarian sources. (black beans, soy, etc)

Question 1. Do these kinds of protein sources give me enough BCAA's, or should I be supplementing?
Question 2. Some days I am eating fish twice a day. Despite choosing lower mercury choices, should I still be concerned with mercury because of the quantities?

Also I really enjoy hearing you talk about nutrition, be it here, Barbell Logic podcast, or your coaches seminar video. Keep up the amazing work!

Thanks for the kind words buddy! Those sources should give you plenty of BCAAs since you are still getting egg whites, dairy, and fish. I would not worry about mercury, most fish contains more selenium than mercury. The reason mercury is a concern is because mercury can inhibit selenoproteins, which can cause a selenium deficiency. However, you must be eating more mercury than selenium for this to happen. Since most fish contains more selenium than mercury you're probably golden.