Protein

jwasson3

I am trying to increase my protein intake….wondering how everyone else tries to get in their protein. What are your go to’s or suggestions. Thanks!

AnnPT77

First, consider your protein goal: Are you sure it's right for you? I'm asking because a common scenario around here is someone trying to lose weight, but using protein rules of thumb that aren't applicable to them personally. One example is using a very high current bodyweight alongside a "one gram per pound bodyweight" recommendation that's aimed at bodybuilder. That rule of thumb is great for lean bodybuilders, and OK for others if already in a healthy weight range . . . but way, way overkill for someone carrying extra body fat. Maybe that's not you, but I had to check. This is a good source for science-based info about protein needs:

https://examine.com/guides/protein-intake/

You can even use a goal bodyweight in the calculator. Alternatively, a common rule of thumb around here is to shoot for something in the range of 0.6-0.8g per pound of healthy goal weight, maybe up to 1g (or even a bit more in some cases) if routinely strength training progressively and diligently.

On the eating side of things: Obviously, one big protein food per meal for starters. For that and other things I'll add below, reference this thread for ideas:

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

Also:

• Review your food diary here regularly, find low-protein foods that are relatively high in calories, but not commensurately important to you in their current portion sizes or frequency for feeling full, getting other nutrition or even general happiness. Reduce portions or frequency of those to free up calories you can use on more protein sources.
• Read labels at the store. For most products - bread, pasta, grains, snacks - there are foods with more protein than others. Try the higher-protein ones, see if you like them; if you do, put them in your regular rotation.
• Similar strategy for things like veggies, fruits, grains, etc.: Some have more protein than others. That thread linked above can help.
• Get small amounts of protein from many foods you eat as side dishes, snacks, beverages, even flavoring ingredients. Those small amounts through the day add up. Some of them will be less balanced in essential amino acids than your main proteins; varying them will somewhat compensate for that. Some of them will be less bioavailable, too, probably, but they still make a contribution.
• Use a supplement if necessary, if you're falling very short of sensible goals frequently. That can be protein shakes/bars, use of protein powder as an ingredient in other foods, or whatever. This may be especially helpful while working on getting more protein from your basic foods, making you more confident of current intake while figuring out long-term strategies. It's fine to continue long term, too, of course.

Honestly, that list sounds obsessive. Don't be obsessive. 😆 Those are just some tactics you can use, ways of thinking about the issue, to tweak your current routine in a more protein-positive direction. Chip away at it: That'll be fine.

Every day doesn't need to be exactly perfect. Pretty good on average over a few days is a fine standard to aim for. Making gradual progress toward better protein intake is fine. Focus on changing routine habits, the eating patterns you have on repeat, rather than anxiously micromanaging each individual day. Protein intake is important, but so it mental health!

Best wishes!

J72FIT

Clear whey has been very helpful for me. 20 grams per serving at about 80 calories. You also get your water in at the same time. I use the 1Up brand.

HurtsDontIt

I use a lot of whey too. Sometimes as a shake, sometimes stirred into greek yoghurt. Greek yoghurt is a good source in it’s own right. I’ll often pair that with sugar free jelly and fresh fruit. Chicken/turkey with salad. Not quite so lean, but still good sources, I also like eggs and tuna.