Getting enough protein?

museumnerd1

Hello Lifting Ladies!
I am new to MyFitnessPal, but have doing Stronglifts for about 10 months. I'm not sure I eat enough protein, even when I have protein with every meal. Any tips or best practices to share?
Thanks!

Sumiblue

I think the general rule is 1 gram of protein per lb. of lean body mass. If you use online macro calculators you can figure out what your lean body mass is.

TravelsWithHuckleberry

As much as I'd like to get all my protein from real foods, I usually end up having a protein shake to help me reach my target for the day.

Not sure what your sources of protein are, but there are tons of articles out there that will suggest options and often include general information about how much protein per serving.

threnjen

I end up eating at least one Quest bar every day, sometimes two, to hit my protein macros. And that's even after I eat largely protein all the time. My eating habits revolve around eating quest bars, protein shakes, greek yogurt, cottage cheese, eggs and meat. I aim for 105-115g per day and I only have 1300 calories on a non-lifting day (more on lifting days) so it's a tough macro to hit.

ScientificExplorerGirl

I try to follow recommendations outlined in paper found cited in this thread:
http://www.myfitnesspal.com/topics/show/1167386-review-of-dietary-protein-during-caloric-restriction?hl=1.1-1.4+g/lb+protein

Bottom line is that during calorie restriction you should aim for 1.1 to 1.4 g per lb of lean body mass.

DawnEmbers

Protein is something I'm working on as well. Some days I do pretty well eating chicken and such, other days not so much. I can eat dairy based on occasion but I have a mild allergy to something in dairy that hasn't quite been figured out. If I consume dairy on a regular basis then I eventually end up very itchy and have to cut it out of my diet for a couple weeks to get feeling normal again. So, I have a vegetable based protein powder but haven't found a shake combination that I like yet. I do on occasion eat a protein bar, which is whey based so I limit those. Some days I don't even get 80. It's a work in progress to say the least.

MissHolidayGolightly

I wouldn't worry about hitting your macros every single day but rather overall. Some days my protein is too low and others it's over so it works out. If I'm going to have pizza or pasta for dinner, I'll try and get some more protein at breakfast and lunch to help even it out. Meat, fish, eggs, Greek yogurt, and protein powder are my main sources. I also actually found some pretty good high-in-protein vegetarian meals in this HuffPo article http://www.huffingtonpost.com/2014/10/01/vegetarian-protein-more-than-a-burger_n_5904286.html.