Protein Consumption
grkathena82
Posts: 42 Member
Hi all,
I struggle to get all the recommended protein in every day. I have my macros set at 40% protein, 30% carbs, 30% fat. Unless I consume protein shakes, I almost can never reach that protein goal. I am also trying to be as consistent as possible. I've been consuming approximately 1900 calories a day for the past month or so. I almost always go over on the carbs. Do I also have to be as consistent with the macros, or should I focus more on consistency regarding calories? Some days I just really can't stomach any more protein! I feel like that's all I eat!
Also...just curious: Since increasing your protein have you also seen an increase in your cholesterol levels? I realize most of you probably haven't had this checked but I was just wondering.
Thanks!
Athena
I struggle to get all the recommended protein in every day. I have my macros set at 40% protein, 30% carbs, 30% fat. Unless I consume protein shakes, I almost can never reach that protein goal. I am also trying to be as consistent as possible. I've been consuming approximately 1900 calories a day for the past month or so. I almost always go over on the carbs. Do I also have to be as consistent with the macros, or should I focus more on consistency regarding calories? Some days I just really can't stomach any more protein! I feel like that's all I eat!
Also...just curious: Since increasing your protein have you also seen an increase in your cholesterol levels? I realize most of you probably haven't had this checked but I was just wondering.
Thanks!
Athena
0
Replies
-
I checked out your diary and noticed that the only protein you have really eaten is some dairy and chicken...once. There was a protein shake in there too. So, my suggestion is going to be blunt and simple. Eat some meat. Cook up some real chicken instead of the processed stuff. Grill up a steak. Eat some fish. Fish is chock full of protein and very low calorie. Tuna is always a go to for me. I just really don't see the effort to eat protein from looking at your diary. Cut out the pizza and pasta and processed carbs and just eat some plain old meat. Nuts are also a good source of protein and healthy fats.0
-
I had trouble meeting my 30% protein until I started cooking a big batch of chicken breasts each week. With cooked chicken breast in the fridge, there's always something high-protein, low-fat to eat.
Having precooked chicken on hand makes meals quick and easy. I can chop some up and toss it into a salad or a wrap it up with a whole wheat tortilla. If I want something hot, I can toss it into a skillet with some bell peppers and fajita seasoning or warm up the chicken and top it with salsa and some plain yogurt.0 -
Jason, you need to look at the past month of my diary to get a better idea of my diet. The past week has been off because of a double birthday (mine and my daughters) over the weekend and the festivities. I can assure you that I am making a VERY good effort to get the protein in everyday, contrary to what you noticed. I eat chicken, beef, salmon, dairy, eggs and still struggle to get it all in.0
-
Fresh Start...having already cooked chicken is a great idea!0
-
I'm also having this issue and I've been doubling my meat intake during lunch AND dinner AND adding a protein shake AND a protein bar... I will have to try the chicken trick0
-
I am new to this way of eating and I am having the same problem. I can never eat 40 percent protein and it is really tough to get the high calorie count with only 30 percent carbs. I have been wondering if I should stop eating when I hit my max of carbs and stay under my calories or just go over on carbs to get my calories up enough. I don't like protein shakes (mine has Splenda in it and I don't like the taste). I feel like I would have to stuff myself with chicken, fish, and egg whites all day long, but I guess that is what I need to get use to:(0
-
jikchampton, I feel the same way! I also feel like I'm just stuffing myself with chicken, fish, and egg whites lol. This will definitely take some getting used to. I definitely love carbs!0
-
Try to take the approach as building your meal around your protein.. Your protein should be the biggest item (calorie wise) on your plate every meal. This might mean eggs in the morning, chicken for lunch, fish for dinner.... Or whatever combo you do.. I know the biggest change for me was moving away from deli meat for lunch, I always had sandwiches.. now its more chicken/tuna/whatever type of salad on a wrap kinda thing.. way more protein, smaller carbs..0
-
Here are some ways I get in all the protein I need:
non-fat greek yogurt (25 grams in a cup!!!)
turkey jerky (Trader Joe's brand is amazing....low in sodium too compared to other brands)
egg whites
cheese sticks
cottage cheese (has like 14 grams of protein in 1/2 cup but also high in sodium)
nuts and nut butters
beans (yes, they are carbs but they are low on the glycemic index and will also provide an excellent source of protein)
fish and shellfish
quinoa (yes, it's got carbs but it also has lots of protein so it's a great food to sub for bread or pasta)
Also, instead of eating a small piece of chicken or fish, go ahead and eat a 6-8 oz piece, esp if you need the extra protein. It's one of the best ways to get your cals up, as well as your protein!!!0 -
Oh, meant to say, my diary is open so feel free to take a look around. If there are any recipes you want, let me know!0
-
I am new to this way of eating and I am having the same problem. I can never eat 40 percent protein and it is really tough to get the high calorie count with only 30 percent carbs. I have been wondering if I should stop eating when I hit my max of carbs and stay under my calories or just go over on carbs to get my calories up enough. I don't like protein shakes (mine has Splenda in it and I don't like the taste). I feel like I would have to stuff myself with chicken, fish, and egg whites all day long, but I guess that is what I need to get use to:(
Just keep searching until you find a protein shake you like. I finally settled on Now Sports Whey Protein unflavored and I add my own natural ingredients to it, like unsweetened cocoa, natural peanut butter, etc. It's such a great way to get protein in, not to mention it's an excellent recovery food to eat after a workout.
Definitely don't stop eating when you hit your carb max b/c it'll only backfire on you since your calorie intake will be too low. You just gotta get creative and find ways to get in that extra protein. Read my earlier post with some suggestions on ways to get in some extra protein.
There are some days where I'm over on carbs but they're healthy sources of carbs and low on the glycemic index so I don't stress about it.0 -
More meat, and fish. And if I am way off, I take some protein powder, mix it with a small amount of milk, and eat the nasty stuff nearly straight (it's only nasty nearly straight and because it is non-flavored).
Question: I do a lots of cardio (competive swimmer), is it OK to have a higher carb percentage, especially if I eat most of the carbs 3/4 hours before and right up to practice?0 -
I aim for 150-160 grams per day and have no trouble hitting it IF I start my day with a protein packed breakfast. My favorite way to get it:
1 C Fage 2% Greek yogurt + 1 scoop of Optimum Nutrition Any Whey + 2 TBPS PB2 (peanut butter powder) + 1 tsp raw honey stirred in. This provides 45 grams of protein, is tasty, and easy to get down in the morning.
I always make sure to have at least 6 ounces of meat/chicken/fish at lunch and dinner.
And for snacks I have been loving cottage cheese, cheese sticks, and I definitely second the reco on Trader Joe's Jerky. One ounce of the stuff has something like 15 grams of protein!
My last snack of the day is my bedtime snack - 1/2 C Fage greek yogurt with 1/2 cup berries. Yum, yum.
For awhile, I was trying to do this without any dairy and found it too hard. Plus, I didn't feel any better NOT eating dairy, so
I added it back in and am much happier now.0 -
I aim for 150-160 grams per day and have no trouble hitting it IF I start my day with a protein packed breakfast. My favorite way to get it:
1 C Fage 2% Greek yogurt + 1 scoop of Optimum Nutrition Any Whey + 2 TBPS PB2 (peanut butter powder) + 1 tsp raw honey stirred in. This provides 45 grams of protein, is tasty, and easy to get down in the morning.
I always make sure to have at least 6 ounces of meat/chicken/fish at lunch and dinner.
And for snacks I have been loving cottage cheese, cheese sticks, and I definitely second the reco on Trader Joe's Jerky. One ounce of the stuff has something like 15 grams of protein!
My last snack of the day is my bedtime snack - 1/2 C Fage greek yogurt with 1/2 cup berries. Yum, yum.
For awhile, I was trying to do this without any dairy and found it too hard. Plus, I didn't feel any better NOT eating dairy, so
I added it back in and am much happier now.
So 1 g per pound is good? And I shouldn't worry about percentage of calories then? Keeping tabs on how you do to prettypaleo 0 -
So 1 g per pound is good? And I shouldn't worry about percentage of calories then? Keeping tabs on how you do to prettypaleo
Quick and easy is 1 g per lb of LBM. If you have no estimate of your LBM, then quick and dirty is 1 g per lb of goal weight minus about 15 lbs.
The problem with 1 g per lb of current weight, you may be cutting out entirely too many carbs, which is beneficial to have too.
Fat is 0.4 g per lb / LBM.
Once you know your g, and you have your manually set eating goal, adjust the % until you hit those grams.0 -
So 1 g per pound is good? And I shouldn't worry about percentage of calories then? Keeping tabs on how you do to prettypaleo
Quick and easy is 1 g per lb of LBM. If you have no estimate of your LBM, then quick and dirty is 1 g per lb of goal weight minus about 15 lbs.
The problem with 1 g per lb of current weight, you may be cutting out entirely too many carbs, which is beneficial to have too.
Fat is 0.4 g per lb / LBM.
Once you know your g, and you have your manually set eating goal, adjust the % until you hit those grams.
Thanks, that is much more attainable. Comes out to about 22%-23%, so I will just look on the app at my percentages.0 -
Hi Berthabunny,
It depends. I do better when I eat closer to 1g per pound of body weight vs. 1g per pound of lean body mass. But keep in mind, I am also lifting heavy weights, doing a fairly advanced 4X/week split routine.
If I were doing more bodyweight stuff or more cardio, then I would dial back the protein to the 1g per pound of lean body mass level.
And I agree that you shouldn't go too low on the carbs - I aim for a bare minimum of 100g per day but usually wind up going over that significantly. 0 -
Hi Berthabunny,
It depends. I do better when I eat closer to 1g per pound of body weight vs. 1g per pound of lean body mass. But keep in mind, I am also lifting heavy weights, doing a fairly advanced 4X/week split routine.
If I were doing more bodyweight stuff or more cardio, then I would dial back the protein to the 1g per pound of lean body mass level.
And I agree that you shouldn't go too low on the carbs - I aim for a bare minimum of 100g per day but usually wind up going over that significantly.
Since I do mostly cardio with strength training mostly body weight (barely any actual weights), I think I will go for the LBM version.
Thanks0
