PROTEIN

Ellehill1212

hi guys this is my first time posting on these chats so I'm sorry if I've put this in the wrong place or something!! Basically I want more protein in my diet, as my pie chart ALWAYSON shows me having way more carbs and only like 15% protein or soemthing. What are the best high protein low fat and low carb things to eat?

ALSO BEST IDEA: mfp should have an option to tell you examples of these you could eat to make up your macros. Like if I had x amount of protein to get and no more carbs to fill, it could tell me to eat an egg or something!

Lovee_Dove7

frozen chicken tenders are quick to cook
individually frozen fish
nuts/nut butters
protein mix
eggs
black beans

Yi5hedr3

If you are going low carb, then you will be going HIGH fat. Protein should be 20-25% of calories. 10%carbs, 65-70% fat. You be good!

MelaniaTrump

Google: High protein foods
http://authoritynutrition.com/20-delicious-high-protein-foods/
You can also buy some protein bars or buy a protein powder.

jacklifts

low fat string cheese
beef jerky (just read the label, it varies a lot)
boneless skinless chicken, turkey
eye of round
95/5 ground beef, turkey, chicken
egg whites
protein powder (usually, read the label)
fat free greek yogurt
fat free cottage cheese
beans (high carb)
canned tuna
canned salmon, boneless skinless
tilapia

bored_geek

Turkey patties (like for turkey burgers) are my secret weapon. 35g protein (=140cal) 200 total cal, so 70% of cals from protein. Beautiful.

Trader Joe's has super cheap ($6/bag, and a bag is like 2 meals if you get some veggies) Grilled Chicken Teriyaki. Basically pure protein (if you don't put the sauce on -- but the sauce is amazing).

Finally there's the simple whey protein supplement. A scoop will be 25-30g protein and 100-150 cal (basically 90+% cals from protein).

There are some ground rules here based on an article and discussion referenced here:

+ You can absorb about 30g protein per 3hr period, so doing what I've always done (3 scoops of whey=81g protein) isn't particularly helpful, and instead can strain your kidneys

+ If you're resistance training, about 1g protein per 1kg of bodyweight is sufficient for maximal muscle growth. I've seen 1g / pound around the forums here, but apparently this is way too much unless you're straight-on bodybuilding (and even then, probably closer to 1.5g/kg is likely sufficient).

I only became aware of this today, so I have zero experience with a lower protein intake. But I have changed my macros to take it into account. YMMV.

lorrpb

I make sure to have protein at every snack and every meal while staying within my calorie goals. That pretty much takes care of the carb/protein balance. Lots of good suggestions above of "what" to eat.

AnvilHead

bored_geek wrote: »

Turkey patties (like for turkey burgers) are my secret weapon. 35g protein (=140cal) 200 total cal, so 70% of cals from protein. Beautiful.

Trader Joe's has super cheap ($6/bag, and a bag is like 2 meals if you get some veggies) Grilled Chicken Teriyaki. Basically pure protein (if you don't put the sauce on -- but the sauce is amazing).

Finally there's the simple whey protein supplement. A scoop will be 25-30g protein and 100-150 cal (basically 90+% cals from protein).

There are some ground rules here based on an article and discussion referenced here:

+ You can absorb about 30g protein per 3hr period, so doing what I've always done (3 scoops of whey=81g protein) isn't particularly helpful, and instead can strain your kidneys

+ If you're resistance training, about 1g protein per 1kg of bodyweight is sufficient for maximal muscle growth. I've seen 1g / pound around the forums here, but apparently this is way too much unless you're straight-on bodybuilding (and even then, probably closer to 1.5g/kg is likely sufficient).

I only became aware of this today, so I have zero experience with a lower protein intake. But I have changed my macros to take it into account. YMMV.

Just so we're not handing out false information to people, the bolded part is not true. If you'd like a summary of the scientific research backing that up, read this discussion by Alan Aragon.

Re: the paragraph about protein for maximal muscle growth, it sounds like you've been reading Menno Henselmans. There is research showing that significantly higher rates of protein intake are optimal for maximal muscle growth/positive nitrogen balance. Menno's dogma has been refuted pretty soundly by Eric Helms, with research to back it up.

robertw486

AnvilHead wrote: »

bored_geek wrote: »

Turkey patties (like for turkey burgers) are my secret weapon. 35g protein (=140cal) 200 total cal, so 70% of cals from protein. Beautiful.

Trader Joe's has super cheap ($6/bag, and a bag is like 2 meals if you get some veggies) Grilled Chicken Teriyaki. Basically pure protein (if you don't put the sauce on -- but the sauce is amazing).

Finally there's the simple whey protein supplement. A scoop will be 25-30g protein and 100-150 cal (basically 90+% cals from protein).

There are some ground rules here based on an article and discussion referenced here:

+ You can absorb about 30g protein per 3hr period, so doing what I've always done (3 scoops of whey=81g protein) isn't particularly helpful, and instead can strain your kidneys

+ If you're resistance training, about 1g protein per 1kg of bodyweight is sufficient for maximal muscle growth. I've seen 1g / pound around the forums here, but apparently this is way too much unless you're straight-on bodybuilding (and even then, probably closer to 1.5g/kg is likely sufficient).

I only became aware of this today, so I have zero experience with a lower protein intake. But I have changed my macros to take it into account. YMMV.

Just so we're not handing out false information to people, the bolded part is not true. If you'd like a summary of the scientific research backing that up, read this discussion by Alan Aragon.

Re: the paragraph about protein for maximal muscle growth, it sounds like you've been reading Menno Henselmans. There is research showing that significantly higher rates of protein intake are optimal for maximal muscle growth/positive nitrogen balance. Menno's dogma has been refuted pretty soundly by Eric Helms, with research to back it up.

Are you just clarifying the kidney myth part, or do you have studies that counter the absorbtion rates as well? The ones I've found seem to show rates that various proteins absorb are still at least not widely accepted, but not out of line with the bolded.

AnvilHead

robertw486 wrote: »

Are you just clarifying the kidney myth part, or do you have studies that counter the absorbtion rates as well? The ones I've found seem to show rates that various proteins absorb are still at least not widely accepted, but not out of line with the bolded.

Did you read the research review in the link I included?