More protein please

kevymetal_

My target is over 200g protein a day. P- 36% C-39% Fat 25%. Personally I'm not worried about low carb because I go to the gym 5-6 days a week. To hit my protein targets, I use protein powder 1-2x per day, sometimes up to 4x. Most of my meat is chicken breast, turkey breast, ground chicken or turkey, extra lean ground beef and pork tenderloin. If I'm having eggs, I'll always add egg whites as well (275g is 124c with 27.5g of protein). Unflavored 0% Greek yogurt is the GOAT. Look for the high protein stuff that has 19g per serving. I always buy whole grain bread, wraps and pasta and I always check to check the nutritional labels for the ones with the highest amount of protein and fiber. Cheese is also high protein so as long as it works in your calories, allow yourself some cheese. For veggies, peas and beans are great sources (edamame beans are my favorite). Spinach is also super high in protein for a veggie. Just cook it down so it seems like you're eating a lot less of it. One of the biggest things I learned was making sure you're getting enough calories otherwise you will struggle hitting your protein goals. I had my calorie goal way too low and was struggling to get enough protein. Once I increased it by a few hundred calories a day, not only was it easier to increase my protein, I wasn't as hungry and I had way more energy for the gym. And I'm still losing body fat.

natf711

I've swapped out regular milk for Fair Life milk, twice the protein (plus less sugar and calories).

TracyCAZ

I have been deliberately cutting back on meat consumption, but wanted to supplement my protein intake. I tried the Protality shakes, which have 30 grams of protein. They are pricy, so I tried the Walmart Equate version. Same amount of protein, but a lot cheaper. I like getting about half a day's recommended protein in one shake.

kevymetal_

TracyCAZ wrote: »

I have been deliberately cutting back on meat consumption, but wanted to supplement my protein intake. I tried the Protality shakes, which have 30 grams of protein. They are pricy, so I tried the Walmart Equate version. Same amount of protein, but a lot cheaper. I like getting about half a day's recommended protein in one shake.

Can I ask why you don't just use protein powder? I've found it to be WAY more affordable than premade protein shakes.

nossmf

Affordable, yes. Convenient, no. I like to toss a shake into my gym bag in the morning, keep one in my work lunch box for days I'm running a little light, simply twist top and chug, no mixing, no cleanup.

kevymetal_

nossmf wrote: »

Affordable, yes. Convenient, no. I like to toss a shake into my gym bag in the morning, keep one in my work lunch box for days I'm running a little light, simply twist top and chug, no mixing, no cleanup.

Fair, pre-mixed is definitely a bit more convenient. I work in a small office so I just keep my tub of protein powder in the kitchen there along with my shaker bottle. I'll make a shake, drink it and give the bottle a quick wash in the sink so it's clean. Works for me 🙂

nossmf

I also have had trouble with properly mixing powders into a drinkable format. Don't know if that's more the fault of the powder or the mixing bottle itself (never tried an electric blender), but too often powder protein remains in clumps IME, making the resulting mixture barely drinkable.

Lietchi

My aunt and her partner are visiting from Sweden, so a change of exercise today: a 14.65km walk around the seaside town Knokke. Along the seaside first, the beach and then going inland through some dunes and wetlands, and then returning through some forest and finishing again in the centre of town.
Ice-cream from a famous local ice-cream parlor in the afternoon and dinner was freshly caught fried plaice on bread with (non alcoholic) beer.

kevymetal_

nossmf wrote: »

I also have had trouble with properly mixing powders into a drinkable format. Don't know if that's more the fault of the powder or the mixing bottle itself (never tried an electric blender), but too often powder protein remains in clumps IME, making the resulting mixture barely drinkable.

Clumpy protein shakes are the worst! I think a lot of it depends on which powder you choose. I've found a couple I like that mix well, but when I want to try something new, I always read the reviews to see how it mixes. If I can't mix it properly with a plaster shaker bottle with a metal shaker inside, I don't want it haha.