Protein

hsnider29

I am supposed to be getting around 100 grams of protein per day before exercise. How do I get this much in besides eating a god awful amount of chicken breast? I do occasionally use a protein shake but I need some good ideas. Thanks!

iWaffle

I use eggs, fish, chicken, beans, and of course protein shakes. Peanut butter has lots of protein too but its really high calorie content makes it a bit too much of a negative to use much at all.

You don't have to get it in all before you exercise. Just eat some in each meal throughout the day and add some in as a snack between meals. The after workout protein shake is a must however in my opinion.

therealangd

1 whole egg + half cup egg whites = 130 calories + 19 grams protein
1 cup cottage cheese = 200 calories + 30 grams of protein
3/4 cup greek yogurt = 120 calories + 18 grams of protein
10 medium shrimp = 64 calories + 12 grams protein
4 oz Tilapia = 110 calories + 23 grams of protein

wftiger

I hope you don't try to get all that in before you exercise for the day. Protein can only be absorbed about 30 grams at a time so you really don't want to intake more than that at one sitting.

Protein shakes, tuna, cheese, nuts, jerky (http://www.healthysnackin.com/), beans, greek yogurt. Lots of stuff. I fall back on the shakes and chicken a lot. I never have any trouble getting in 100 grams for the day when I split it up between my 3 meals and then a snack -- I eat that jerky from the link almost daily (8-12 grams depending on flavor).

XxXHillaryXxX

I eat tuna & hard boiled egg whites.

hsnider29

No no I mean 100 grams before I add in exercise that ups my calories for the day. Unfortunately right now I have an aversion to seafood that I've never had before.

DaveneGfit

You really don't need that much protein so I wouldn't worry about it too much. I take in about 70 grams of protein myself a day and I lift pretty heavy on a regular basis. Too much protein can actually have severe long term affects on you liver and kidney. Plus a lot of people don't realize this, but you can get a lot of your protein from leafy greens, grains, things like quinoa, legumes, and other plant food. Plus this kind of protein is much easier for your body to absorb. I hope that helps a bit! Let me know if you have any questions

TheDoctor90

I hope you don't try to get all that in before you exercise for the day. Protein can only be absorbed about 30 grams at a time so you really don't want to intake more than that at one sitting.

Not true.

You really don't need that much protein so I wouldn't worry about it too much. I take in about 70 grams of protein myself a day and I lift pretty heavy on a regular basis.

Yes you do.

Too much protein can actually have severe long term affects on you liver and kidney. Plus a lot of people don't realize this, but you can get a lot of your protein from leafy greens, grains, things like quinoa, legumes, and other plant food. Plus this kind of protein is much easier for your body to absorb. I hope that helps a bit! Let me know if you have any questions

No it doesn't.

thistimeismytime

You really don't need that much protein so I wouldn't worry about it too much. I take in about 70 grams of protein myself a day and I lift pretty heavy on a regular basis. Too much protein can actually have severe long term affects on you liver and kidney. Plus a lot of people don't realize this, but you can get a lot of your protein from leafy greens, grains, things like quinoa, legumes, and other plant food. Plus this kind of protein is much easier for your body to absorb. I hope that helps a bit! Let me know if you have any questions

If youre having good results with this, that's great. But in general, I respectfully disagree. If you want to maintain your muscle mass on a calorie deficit, you need about 1 gram per pound of body weight. Actually, I prefer the "1 1/2 grams per pound of LEAN body mass" equation, but many people don't know their LBM. I aim for 150 grams per day, and it's a pain in the butt, let me tell ya'! But I do it because I want results. All lean meats, Greek yogurt, eggs, cottage cheese, shakes--all good sources. You definitely don't need to eat 100 grams "before" your workout though...just eat it whenever throughout the day. Good luck!!

trelm249

It is much easier if you actually get a substantive amount (>15g) of protein from each meal, rather than depending on a single meal to give you the bulk of your protein.

You get substantial carbs from each your meals, why treat protein differently?

Add omelets to your breakfast. Do a combo of 1 egg with a couple of whites to get a more favorable fat to protein ratio, yet still get he benefits of the whole egg. Awesome with baby spinach and feta.

Mix a scoop if chocolate whey protein into your coffee. This is great at the office mid morning or mid afternoon before gym time.

Be mindful of the sodium content of cured and canned meats. Raw meats that you prepare yourself are better.

The slow cooker is your friend. Cook a lot one afternoon or evening and package up for a week's worth of lunches.

hsnider29

It is much easier if you actually get a substantive amount (>15g) of protein from each meal, rather than depending on a single meal to give you the bulk of your protein.

You get substantial carbs from each your meals, why treat protein differently?

Add omelets to your breakfast. Do a combo of 1 egg with a couple of whites to get a more favorable fat to protein ratio, yet still get he benefits of the whole egg. Awesome with baby spinach and feta.

Mix a scoop if chocolate whey protein into your coffee. This is great at the office mid morning or mid afternoon before gym time.

Be mindful of the sodium content of cured and canned meats. Raw meats that you prepare yourself are better.

The slow cooker is your friend. Cook a lot one afternoon or evening and package up for a week's worth of lunches.

I eat eggs but hadn't thought to mix in egg whites to up the protein content. I have always eaten the whole egg for the fats, Vitamin D, etc. Thanks!

hsnider29

You really don't need that much protein so I wouldn't worry about it too much. I take in about 70 grams of protein myself a day and I lift pretty heavy on a regular basis. Too much protein can actually have severe long term affects on you liver and kidney. Plus a lot of people don't realize this, but you can get a lot of your protein from leafy greens, grains, things like quinoa, legumes, and other plant food. Plus this kind of protein is much easier for your body to absorb. I hope that helps a bit! Let me know if you have any questions

If youre having good results with this, that's great. But in general, I respectfully disagree. If you want to maintain your muscle mass on a calorie deficit, you need about 1 gram per pound of body weight. Actually, I prefer the "1 1/2 grams per pound of LEAN body mass" equation, but many people don't know their LBM. I aim for 150 grams per day, and it's a pain in the butt, let me tell ya'! But I do it because I want results. All lean meats, Greek yogurt, eggs, cottage cheese, shakes--all good sources. You definitely don't need to eat 100 grams "before" your workout though...just eat it whenever throughout the day. Good luck!!

I don't know my LBM but I am lifting weights at the gym and doing moderate cardio. I changed my ratios to 40% carb, 30% fat, 30% protein. I buy greek yogurt for my husband but haven't really been eating it myself.

photojunkie28

whey protein. Put it in everything to get those grams up. I have a hard time eating enough quantity of food to reach those numbers most days so I put whey protein in my oatmeal, water, greek yogurt...things like that. Adds a little flavor too. Hope that helps.

Sabine_Stroehm

My breakfast:
8 ounces of greek yogurt
1TB peanutbutter
1TB chia seeds

30grams.

Awkward30

My new favorite protein source: Edamame!

Tedebearduff

If your eating oatmeal (hopefully not the sugar packed kind like actual natural oatmeal) mix in a scoop of whey and get a flavor of whey you like (chocolate, strawberry or vanilla) .

Snack on unsalted nuts, almonds are a good source of healthy fats and increase metabolism. ( add nuts to your salads the in your stir-fries ect )

Whoever said peanut butter is negative, its a good source of healthy fats !! and protein.