Increasing Protein

Amy_Lynn74

I am going to be starting a new weight training program and have read that I should increase my protein intake on lifting days. What are some ways that you increase your protein? I'm not a huge fan of protein shakes. Most of the ones I have tried taste gross. I need something I can carry easily in my lunch bag. Thanks in advance for your input. :flowerforyou:

TimeForMe99

How much protein are you consuming now, and how much of an increase do you need? If you're not sure, check with a dietician. It's very easy to consume 100g of protein per day by taking some in at each meal and maybe as a snack.

Easy sources of protein include cooked chicken or beef, yogurt, cottage cheese, and tuna. All are easy to transport. Protein shakes are fine for heavy lifters but most people don't need them.

Hadabetter

How about a chicken breast wrap, maybe with a little shredded cabbage and low fat ranch dressing in it too? Add beans if you like.

Or, a Met-Rx protein bar has 32 grams of protein. I like chocolate chocolate chunk. They taste great but they have 310 calories. It's not the most cost efficient way to get protein either, but it's very portable and convenient.

TheStephil

Beef jerky is a good snack that can be brought with you wherever. I love Quest Protein bars and always keep a few in my car. Greek yogurt, cheese, milk are all good. Find a good protein shake, they are delicious if you get the right protein powder.

I get around 130 grams of protein each day

3foldchord

Chicken, greek yogurt, protein bars (I prefer Quest Bars, they seem to have nutritional numbers), eggs, I do drink protein shakes. I use Jay Robb egg white vanilla often. I don't like the chocolate flavored ones. I add a sprinkle of instant coffee and a sprinkle of cocoa power... sometimes I add a nut butter... or frozen berries.

I don't like all the foods I eat. some I eat because I need the nutrient. but I don't eat yucky stuff. something taste 'meh' though.

DesDawn24

Greek Yogurt is my go-to for a little extra protein. My favorite is the Danone Oikos key lime flavour, it's so creamy and tastes just like key lime pie (without all the extra calories!). I think they are 8g of protein per 100g container.

brenn24179

whey chocolate protein shake at Krogers or Sams, chocolate is delicious. I like think thin bars from these places also. Greek Yogurt, of course.

86_Ohms

Cottage cheese... buy in bulk at low cost. Greek Yogurt is becomming popular too.

I still think shakes are the best since you can have it as a drink to a meal. You might want to just find one that works for you (ie, buy as plain as possible of whey isolate and mix in the ingrediants you like.)

mdcoug

I've been trying to increase it at each meal and on lifting days I add a smoothie/shake. I've found that protein powder is the easiest way to boost my protein intake without having to each a pound of chicken breast each day.

So...
Adding lean ham or sausage to my breakfast
Greek Yogurt for a mid-morning snack
Adding lean meat to my lunch
Greek Yogurt or Nuts for an afternoon snack
Eating a larger portion of meat at dinner

If I have a protein shake, it's usually in place of my mid-morning snack. Here are a few things I'll do and I actually really like all of them (all blended):

Greek Yogurt
2 oz. of milk
Scoop of protein powder
1 tbsp of PB2
1 c. spinach

8 oz. of milk
1 banana
2 strawberries
1 tbsp of PB2
1 Scoop of protein powder

3 oz. milk
3 oz. cottage cheese
3 oz. vanilla greek yogurt
1 banana
1/3 c. blueberries

sblake204

Beans, lean meats, eggs (preferably whites), greek yogurt, fish, and etc
if you're vegetarian you could do tofu
hemp seeds are also a good source of protein, you can throw them into your smoothies.

redraidergirl2009

You can get a protein bar some of them have up to 15-20grams of protein.

Bettyeditor

Lots of ways to get more protein:

No refridgeration needed:
* salmon jerky from Trader Joe's (lots of Omega 3 too)
* other types of beef/turkey jerky
* nuts (bonus of healthy fats, gives you burst of energy)
* pouch of pre-made tuna salad mix (I pack it with a plastic fork)
* protein bars (lots of yummy ones. My favs are Simply Bar Lemon Coconut and Odwalla chocolate peanut butter)

Needs refridgeration:
* hard-boiled egg
* cooked seasoned chicken in 2-oz portions
* dairy (yogurt, cheese, etc. -- I don't eat dairy but others on this thread have great dairy ideas)

Some of the foods like the jerky have high sodium. But if you get enough potassium in your diet, you won't get bloating or water weight. I get tons of potassium in my diet through food, but I have potassium tablets and powder too to supplement when needed. As long as you eat as much or more potassium than you do sodium, you will be fine. (I display both potassium and sodium columns in my diary, so you can look there to get ideas. Today I had 2000+ mg of potassium in just breakfast alone).

Good luck! Big kudos to you for starting a weight lifting program!

bfilbrun

Isopure zero carb protein drink tastes great(clear Liquid) and 8 oz pack 15 gms of protein.

JulesAlloggio

I get my proteins from my post work out shake (whey protein) I also eat a lot of egg whites. Lean meats, tuna fish, salmon, almonds, peanuts. Cottage cheese. The list goes on.

I also eat 1gr protein for my body weight. So I shoot for 126g a day. Some days are higher, some days are lower.

Just depends on what you're really shooting for.

meribethd

I get my protein from the following sources:
lean meat/fish (5-6 oz/serving)
greek yogurt
milk
protein shakes and bars (watch out for sugar)
cottage cheese
eggs, egg whites
cheese, nuts (not the highest sources but still okay)


Some people say you should eat a gram of protein per lb of body weight; others say it is a gram per lb of lean body mass. I try to eat between about 110 and 130g a day.

Good luck!