Protein Question

2

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    edited August 2016
    The snacks are more dessert than snacks, but I'll swap out chocolate for a higher protein dessert. Yesterday I had fruit with Yoghurt to start and I have chia seeds I can add to that which would give me another small boost. And with the main meal component I'll just have to cut the carbs and add more beans and legumes, or use things like quinoa instead of noodles. None of which I can do today as we're off on holiday tomorrow so today's meal is a cleaning out the fridge one, fortunately I have lots of sausages to use!

    For dessert, do greek yogurt with protein granola.
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
    psulemon wrote: »
    I'm the same as you - started with kcal and now focussing on protein and fibre targets. I'd look out for higher protein veggies like soya beans and peas, and eggs can help boost protein. Although I struggle without including yogurt/milk/jerky/protein powder as a boost to hit that level.

    As for chocolate - there's a snickers protein bar! Haven't actually tried it yet, but under 200kcal for 18g protein it might hit two birds with one stone!

    I saw this about the Snickers protein bar and got super excited! And then I googled and realized it's a UK product. *sadpanda* :'(

    I can assure you that the snickers marathon protein bars are in the US. I eat them every time I go to WAWA.

    Oooh, I will have to get those!
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    psulemon wrote: »
    I'm the same as you - started with kcal and now focussing on protein and fibre targets. I'd look out for higher protein veggies like soya beans and peas, and eggs can help boost protein. Although I struggle without including yogurt/milk/jerky/protein powder as a boost to hit that level.

    As for chocolate - there's a snickers protein bar! Haven't actually tried it yet, but under 200kcal for 18g protein it might hit two birds with one stone!

    I saw this about the Snickers protein bar and got super excited! And then I googled and realized it's a UK product. *sadpanda* :'(

    I can assure you that the snickers marathon protein bars are in the US. I eat them every time I go to WAWA.

    what about the mars ones too? They're on sale here for 5 mars and 5 snickers protein bars for $30.00. Not sure if i should order since theyre the same price as quest (aka super effing expensive).
  • berolcolour
    berolcolour Posts: 140 Member
    I'm the same as you - started with kcal and now focussing on protein and fibre targets. I'd look out for higher protein veggies like soya beans and peas, and eggs can help boost protein. Although I struggle without including yogurt/milk/jerky/protein powder as a boost to hit that level.

    As for chocolate - there's a snickers protein bar! Haven't actually tried it yet, but under 200kcal for 18g protein it might hit two birds with one stone!

    I saw this about the Snickers protein bar and got super excited! And then I googled and realized it's a UK product. *sadpanda* :'(

    No way?! We have something others don't?! I just assumed they were everywhere. Sorry!
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    cee134 wrote: »
    The RDA recommends (.36 per pound of body weight). The 46 g for females is based on the reference weight of a 126 lbs woman.

    Are you vegetarian? It is not recommended to eat more then 6 oz of meat a day (won't go into that here). So 6 oz of skinless chicken is around 50 g and 250ish calories. The rest you can get from whole grains, protein shakes, legumes, and beans (there is also some protein in vegetables and fruit).

    NO-animated-gif.gif?gs=a
  • sculli123
    sculli123 Posts: 1,221 Member
    The whole 1 - 2 g of protein per lb of bodyweight thing is over-hyped. You don't need as much as people try to sell you. Generally these studies are paid for by supplement companies trying to sell you protein powders. I used to buy into all that too. But in the last couple of years I eat a lot less protein but keep the same muscle with no problem. I don't mind having some protein powders and they can be useful and convenient but you don't need as much as the 'studies' claim.

    Last couple of years I've been getting at most, .8 g per lbs of lean mass not per lbs of bodyweight. So for me that's about 150g of protein at 215 lbs. I probably get even less than that lately to be honest usually and it doesn't seem to matter. If you're training for a competition, I'd say you need to be more specific about your macros, but for 99% of us it's not really necessary.

    On the other hand, protein plus some fat is satiating and can help keep you from snacking if that's a problem for you.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    rainbowbow wrote: »
    psulemon wrote: »
    I'm the same as you - started with kcal and now focussing on protein and fibre targets. I'd look out for higher protein veggies like soya beans and peas, and eggs can help boost protein. Although I struggle without including yogurt/milk/jerky/protein powder as a boost to hit that level.

    As for chocolate - there's a snickers protein bar! Haven't actually tried it yet, but under 200kcal for 18g protein it might hit two birds with one stone!

    I saw this about the Snickers protein bar and got super excited! And then I googled and realized it's a UK product. *sadpanda* :'(

    I can assure you that the snickers marathon protein bars are in the US. I eat them every time I go to WAWA.

    what about the mars ones too? They're on sale here for 5 mars and 5 snickers protein bars for $30.00. Not sure if i should order since theyre the same price as quest (aka super effing expensive).

    Whaaaaaaaat! I must find them!
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I'm the same as you - started with kcal and now focussing on protein and fibre targets. I'd look out for higher protein veggies like soya beans and peas, and eggs can help boost protein. Although I struggle without including yogurt/milk/jerky/protein powder as a boost to hit that level.

    As for chocolate - there's a snickers protein bar! Haven't actually tried it yet, but under 200kcal for 18g protein it might hit two birds with one stone!

    I saw this about the Snickers protein bar and got super excited! And then I googled and realized it's a UK product. *sadpanda* :'(

    Not widely available in Australia either :sad: I just excitedly scoured the internet and found a place that sells them for the discounted price of $83 for a box of 12, they've gotta be effing joking!!!
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator

    Yes. They are like a kitten party in my mouth.
  • arditarose
    arditarose Posts: 15,573 Member
    edited August 2016
    As a 5'4" woman in the 130-140lb range I can easily get 130-160g of protein per day, in a deficit. I would never have less than .8g per pound of body weight personally.
  • AnthonyX150X
    AnthonyX150X Posts: 293 Member
    arditarose wrote: »
    As a 5'4" woman in the 130-140lb range I can easily get 130-160g of protein per day, in a deficit. I would never have less than .8g per pound of body weight personally.

    You get 130-160 grams of protein in a deficit!?

    I am 5'8" and weigh 150 lbs. Using the .8g per pound of body weight formula, that would be 120 grams of protein for me. I honestly don't think I could ever reach that number and I am in maintenance.

    Do you use protein shakes or protein bars to help you get that much?
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    psulemon wrote: »

    Yes. They are like a kitten party in my mouth.

    And this sentence right here is why the kitten filth filter swap is just so wrong. Yes, I know you typed kitten yourself.
  • berolcolour
    berolcolour Posts: 140 Member

    Ours look a little different but I'm sure they are the same thing. As you can see they aren't cheap here either!

    https://www.amazon.co.uk/Snickers-Protein-Bar-Pack-bars/dp/B01ELIQ280
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited August 2016

    Nope. They are totally different

    Snickers-Protein_VIS.jpg


  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    rainbowbow wrote: »

    Nope. They are totally different

    Snickers-Protein_VIS.jpg


    Interesting..
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    what is the sugar content in those bars
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    what is the sugar content in those bars

    about 10g.


    But for 200 cals and 18-19g protein, MEH about the sugar content.
  • xvolution
    xvolution Posts: 721 Member
    Following the 0.8 x ideal weight formula, it seems I'm undereating protein by about 50g. What are some good, low carb/low sodium/non bean or legume sources of protein I can add to meet the daily goal?
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    edited August 2016
    Much of the above are good guidelines. Let me add two things to consider if you're looking at this closely:

    (1) RDA is a minimum required intake for general health for a majority of the population. It says nothing about optimal intake for muscle mass or health or the minimum needed for outliers, and the studies supporting RDA are based on nitrogen balance. The first of the links below goes into detail as to why this approach is likely misguided.

    (2) The 1 gram of protein per pound of lean body mass or 0.8 grams of protein per pound of bodyweight are considered starting points for strength atheletes. Some people may need less and some may very well need more. The links below show a range of optimal intake for the study participants and this is something worth experimenting with for yourself over time. I've personally found that when I'm dieting I benefit from a bit more protein and target 1 gram per pound of overall body weight (which is consitent with the general advice to up one's protein during a cut). The flip side of this is that if you have healthy kidneys then more protein won't hurt you, and it may benefit you by helping you feel satisfied.

    So, here are some items worth reading:

    http://www.nrcresearchpress.com/doi/pdfplus/10.1139/apnm-2015-0549

    http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339

    http://www.jissn.com/content/3/1/7
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    xvolution wrote: »
    Following the 0.8 x ideal weight formula, it seems I'm undereating protein by about 50g. What are some good, low carb/low sodium/non bean or legume sources of protein I can add to meet the daily goal?

    meat and fish?
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    rainbowbow wrote: »

    Nope. They are totally different

    Snickers-Protein_VIS.jpg


    Now, if they could just do this with the ice cream versions
  • arditarose
    arditarose Posts: 15,573 Member
    arditarose wrote: »
    As a 5'4" woman in the 130-140lb range I can easily get 130-160g of protein per day, in a deficit. I would never have less than .8g per pound of body weight personally.

    You get 130-160 grams of protein in a deficit!?

    I am 5'8" and weigh 150 lbs. Using the .8g per pound of body weight formula, that would be 120 grams of protein for me. I honestly don't think I could ever reach that number and I am in maintenance.

    Do you use protein shakes or protein bars to help you get that much?

    I like protein bars, yeah. They just happen to fill me up and be a good snack for me. I also happen to like protein powder. Regardless, I could do 130 pretty easily without either of them. Egg whites for breakfast, tuna/shrimp for lunch, greek yogurt for snack, ground turkey/chicken for dinner.
  • Hornsby
    Hornsby Posts: 10,322 Member
    Geez, I can get 60-80 a meal sometimes. Yes, I use whey.

    180-200gr is purty easy to do for me.
  • HeenaJiwani
    HeenaJiwani Posts: 42 Member
    Take a look at my diary. I eat about 100-150 grams of protein a day depending on if I am lifting that day or not. Lots of fish, chicken, eggs, Quest bars and protein powder. ;-)
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    The 0.64-0.8g per lb bw came from this analysis of studies I think .http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    ..I still go with this as I liked it when I read it, and agreed on the analysis based on the source studies

    Also find that its easy to hit 100g+ protein just eating normally for me

  • littlechiaseed
    littlechiaseed Posts: 489 Member
    It's recommended to get about 50-60g of protein per day. Eating additional protein won't make you lose weight if that's what you're wondering.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    It's recommended to get about 50-60g of protein per day. Eating additional protein won't make you lose weight if that's what you're wondering.

    Without meaning to be picky ...For who?

    That's very specific. So a 7' bodybuilder and a 5' 100lb 60 year old should consume the same protein amount?

    Eating adequate protein and training appropriately helps to achieve specific fitness goals such as preserving maximum muscles in defecit, or muscle repair / building muscle in surplus

    All weight movement is a combination of fat, muscle and water
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    It's recommended to get about 50-60g of protein per day. Eating additional protein won't make you lose weight if that's what you're wondering.

    CDC, WHO and others suggest 10-35% of daily calories from protein. I aim for 30% because I'm looking to maintain/gain muscle. As a 200 pound male eating 2700 calories a day that works to very close to a gram a pound.
  • caradack1985
    caradack1985 Posts: 254 Member
    It's recommended to get about 50-60g of protein per day. Eating additional protein won't make you lose weight if that's what you're wondering.

    I know that, as I said in my OP, I'm losing weight at a good rate of loss already. Looking at my macros is about my general health, I want to make sure I'm getting the optimal amount of nutrients in my calorie allowance. I'm not even managing 50g of protein a day at the moment so even on your scale I need to eat more. It's Probably just a hangover from high carb veganism that has got me out of the habit of protein rich foods.
This discussion has been closed.