Protein

imrozek13

I can’t seem to get enough protein. HELP! I eat chicken and shakes and it’s just a struggle what am i doing wrong?!

notreallychris

How much are you trying to get? Lots of high protien foods out there.

Nefrella

I was just looking at my macros as well and I was having the same issue - how to get more protein in at 8 at night....

JeromeBarry1

How are you calculating your protein needs?

Over on bodybuilding.com, the user named Atavis posted this:

---

From "Beyond the zone: protein needs of active individuals." - Lemon PW.
http://www.jacn.org/cgi/reprint/19/suppl_5/513S.pdf

Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements; however, the precise details remain to be worked out. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6-1.8 vs. 0.8 g/kg). Yet even these intakes are much less than those reported by most athletes. This may mean that actual requirements are below what is needed to optimize athletic performance, and so the debate continues. Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex. Many questions remain to be resolved. At the present time, substantial data indicate that the current recommended protein intake should be adjusted upward for those who are physically active, especially in populations whose needs are elevated for other reasons, e.g., growing individuals, dieters, vegetarians, individuals with muscle disease-induced weakness and the elderly.

---

AnnPT77

I recommend visiting this very fine thread for ideas about calorie efficient protein sources:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Unknown

This content has been removed.

Carlos_421

Mr_L33 wrote: »

when im lacking, I eat egg whites to supplement, add cheese, nuts, or add peanut butter to my shakes

With the amount of fat in nuts and nut butters, they're really not a good bang for your buck when it comes to protein.
They're a mediocre protein source at best and certainly not something I'd recommend to someone who's struggling to get enough protein.

mmapags

Carlos_421 wrote: »

Mr_L33 wrote: »

when im lacking, I eat egg whites to supplement, add cheese, nuts, or add peanut butter to my shakes

With the amount of fat in nuts and nut butters, they're really not a good bang for your buck when it comes to protein.
They're a mediocre protein source at best and certainly not something I'd recommend to someone who's struggling to get enough protein.

Agreed. I see this recommended a lot and always wonder why.

speedingticket

I'm a bean and pulses loving vegan. Relatively easy to get my protein targets with those bad boys, and not a crazy expensive way to go about it. I do jeffin' love beans, though I I don't tend to use nuts that much as they contain so much fat, and I find them way too moorish.

jflongo

I get my protein from Protein Powder, Eggs, Meat, Cheese, Tuna Fish, and other fish. Maybe when you make a protein shake you can use 1 1/2 - 2 scoops instead of 1? How many are you using?

Azercord

I haven't seen Greek yogurt mentioned yet. Full fat or low fat it is a good additional protein source for sure.

julie_broadhead

Include a protein source at every meal and snack.