Protein question

smwooley
smwooley Posts: 133 Member
in Food and Nutrition
Help me please! I have a terrible time getting enough protein in. Which, if I eat 1 gram per lean muscle, should be about 130 grams. I don't think I've hardly ever even been above 100. I'm not a big meat eater, and I know protein shakes would help but they're sooo expensive. Anyone have suggestions on good ways to get protein in? Thanks in advance for any and all help!
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Replies

  • Cp731
    Cp731 Posts: 3,195 Member
    Tilapia- You can buy a huge frozen bags for 8$ at Walmart
    Protein Bars~Also at Walmart
    Beans~Soybeans are one of the few plants that contain complete proteins your body can use. They are also high in omega-3 fatty acids, tryptophan, iron and vitamin K. Half a cup of soybeans contains 37 g of protein. Other types of beans and legumes include pinto beans, black bean, snow peas, and lentils.
    Dairy products, such as milk, yogurt and cheese, are among the best non-meat sources of complete protein
    Whole Grains~include any types of rice, bread, or pasta that still retains the bran and germ
    Nuts and Seeds~This category of food includes almonds, cashews, walnuts, pumpkin seeds, sunflower seeds and pistachios
  • ChristinaK69
    ChristinaK69 Posts: 249
    Yep, What she said...
  • Cp731
    Cp731 Posts: 3,195 Member
    Yep, What she said...

    Heeeeheeeee
    How bout a gif??

    7.gif

    Eat all the fishy's
  • HollisGrant
    HollisGrant Posts: 2,022 Member
    Lentils. They are inexpensive, you don't have to soak them, and they cook in about 30 minutes. Eat with brown rice and veggies.

    The protein in one cup of lentils = the protein in 3 eggs.
  • misskerouac
    misskerouac Posts: 2,242 Member
    Everything mentioned above.
    Also, protein shakes CAN be expensive if you buy a powder like Vega, but there are plenty of other protein powders out there the are WAAAY cheaper.
  • smwooley
    smwooley Posts: 133 Member
    Tilapia- You can buy a huge frozen bags for 8$ at Walmart
    Protein Bars~Also at Walmart
    Beans~Soybeans are one of the few plants that contain complete proteins your body can use. They are also high in omega-3 fatty acids, tryptophan, iron and vitamin K. Half a cup of soybeans contains 37 g of protein. Other types of beans and legumes include pinto beans, black bean, snow peas, and lentils.
    Dairy products, such as milk, yogurt and cheese, are among the best non-meat sources of complete protein
    Whole Grains~include any types of rice, bread, or pasta that still retains the bran and germ
    Nuts and Seeds~This category of food includes almonds, cashews, walnuts, pumpkin seeds, sunflower seeds and pistachios

    I do eat a lot of fish; I actually have tilapia in my freezer right now!! While I'll eat a protein bar after I work out, I'm hesitant to eat it other times just because of the calories (around 200). I don't think I've ever had soybeans...I'll have to look into that! Unfortunately, I hate pinto beans, black beans, and lentils *blech* I do eat a lot of dairy; it's probably what I eat most of other than fruit. I did not realize whole grains have protein!! I rarely eat bread, pasta, etc at all. Basically, I think I need to just start making protein a priority in my diet. You've all given me some great ideas (did not realize about the beans and whole grains!). And I'll start eating more nuts and seeds (love those!) Thank you!
  • shirleygirl910
    shirleygirl910 Posts: 503 Member
    In my experience protein bars, shakes and all alot of times have so many calories along with being expensive, or they taste horrible. I would try anything else but prepared or made for you like bars and shakes.

    Try Quinoa, lentils, beans, chicken, fish. There are all kinds of sources there have been other threads about this. Google, bing, or whatever your preference is.
  • h9dlb
    h9dlb Posts: 243 Member
    Expensive? Whey protein powder is the cheapest £ per gram of protein on the planet. Chicken breast per gram of protein is 4 times the price
  • smwooley
    smwooley Posts: 133 Member

    Try Quinoa, lentils, beans, chicken, fish. There are all kinds of sources there have been other threads about this. Google, bing, or whatever your preference is.

    I think I need to google how to make lentils taste good :-P I didn't realize they had so much protein....
  • jzammetti
    jzammetti Posts: 1,956 Member
    I use Isopure Dutch Chocolate Whey Protein powder. I buy a 7 pound canister from Amazon for about $100 and it lasts me nearly 4 months - so I buy three a year and end up spending $25 per month.

    It has 50 grams of protein isolate and only 3 carbs - about 220 calories (but I always add peanut butter). Well worth the bang for the amount of protein, in my opinion.

    They have smaller packages, too, but the bulk is cheaper in the long run.
  • RUNNINxRIOT
    RUNNINxRIOT Posts: 32 Member
    This is an ongoing issue for me. I'm a vegan so most protein sources come with calories; i.e. nuts, beans or grains like quinoa. It's hard for me to get my weight in grams of protein without going over my calorie intake which would cause bulking. Spinach is a nice source, but I can only eat so much of that in a day, so I think perhaps a daily protein shake is necessary, whether I'm working out or not. I've not been doing this, but I think I may start. Bottoms up!
  • dbmata
    dbmata Posts: 12,950 Member
    I'm only going to offer a little suggestion.

    Make sure your protein source is protein, and not a ton of carbs with a little protein. A little carb is fine, but if you're looking at a protein source that isn't mainly protein with an appropriate level of fat, it's probably not an optimal one.
  • Francl27
    Francl27 Posts: 26,371 Member
    I meet my protein goal (115g) most days, and pretty much have to have a protein bar every day (big bonus, they really fill you up). I love quest bars because they're low on carbs and sugar, and have a ton of fiber too. Otherwise most of my snacks are cheese or greek yogurt, and I eat meat, eggs, fish.
  • HollisGrant
    HollisGrant Posts: 2,022 Member

    Try Quinoa, lentils, beans, chicken, fish. There are all kinds of sources there have been other threads about this. Google, bing, or whatever your preference is.

    I think I need to google how to make lentils taste good :-P I didn't realize they had so much protein....

    Mix veggies with them (onions, mushrooms, carrots, etc.).
    Add a tablespoon of tamari, a type of soy sauce.
    Dry roast sesame seeds in a pan and add a tablespoon.
    Lentils have almost zero fat and no cholesterol compared to eggs.
    1 cup has 240 calories, 40 carbs (out of 165 allowed for the day), 18 protein, 1 fat.
    1 egg has 6 protein and 5 fat.
  • poedunk65
    poedunk65 Posts: 1,336 Member
    I am about 60% vegetarina nd always am low on the protiesn. If you are eating healthy i would be hesitant about buying prepackaged ffod from places like Wal-Mart. Just be sure and check all the ingredients.

    I eat alot of beans, lean turkey at times, nuts and things like that.

    Good luck.

    Also i always recommend reading Forks over Knives and Hungry For a Change. In movie form too.
  • mistesh
    mistesh Posts: 243 Member
    Great suggestions. Too many meat and potato people have no idea of the goodness of tasty stuff such as tilapia, beans, lentils, nuts and seeds. Much better on micronutrients too.

    I use this formula to calculate protein goals.

    Weight in pounds / 2.2 x 0.8 for sedentary individuals
    Weight in pounds / 2.2 x 1.8 for high-exercise individuals

    Is there any benefit at all going beyond this?
  • smwooley
    smwooley Posts: 133 Member
    Expensive? Whey protein powder is the cheapest £ per gram of protein on the planet. Chicken breast per gram of protein is 4 times the price

    This? Not helpful.
  • smwooley
    smwooley Posts: 133 Member
    I'm only going to offer a little suggestion.

    Make sure your protein source is protein, and not a ton of carbs with a little protein. A little carb is fine, but if you're looking at a protein source that isn't mainly protein with an appropriate level of fat, it's probably not an optimal one.

    hmmmm....hadn't thought about that. Thanks!
  • smwooley
    smwooley Posts: 133 Member

    Try Quinoa, lentils, beans, chicken, fish. There are all kinds of sources there have been other threads about this. Google, bing, or whatever your preference is.

    I think I need to google how to make lentils taste good :-P I didn't realize they had so much protein....

    Mix veggies with them (onions, mushrooms, carrots, etc.).
    Add a tablespoon of tamari, a type of soy sauce.
    Dry roast sesame seeds in a pan and add a tablespoon.
    Lentils have almost zero fat and no cholesterol compared to eggs.
    1 cup has 240 calories, 40 carbs (out of 165 allowed for the day), 18 protein, 1 fat.
    1 egg has 6 protein and 5 fat.

    Thank you!! I will try this!
  • smwooley
    smwooley Posts: 133 Member
    Great suggestions. Too many meat and potato people have no idea of the goodness of tasty stuff such as tilapia, beans, lentils, nuts and seeds. Much better on micronutrients too.

    I use this formula to calculate protein goals.

    Weight in pounds / 2.2 x 0.8 for sedentary individuals
    Weight in pounds / 2.2 x 1.8 for high-exercise individuals

    Is there any benefit at all going beyond this?

    I completely agree with you. I figured at 1.5 since I exercise usually 5 times a week (cardio for 45 min then weights for 30). It just seems like soooo much haha
  • goodtimezzzz
    goodtimezzzz Posts: 640 Member
    you should be getting 40 to 50 grams protein daily max!
  • Trilby16
    Trilby16 Posts: 707 Member
    Lentils. They are inexpensive, you don't have to soak them, and they cook in about 30 minutes. Eat with brown rice and veggies.

    The protein in one cup of lentils = the protein in 3 eggs.

    You can also make delicious quick chili with lentils.

    Also- Greek yogurt!
  • MissMaryMac33
    MissMaryMac33 Posts: 1,433 Member
    Lots of great responses here so I won't duplicate..
    But I did want to comment on one thing --- protein powder does NOT have to be expensive to be good.
    Even the whey isolate from Walmart is good..

    One of my favorites is called "About Time" and I get it on Amazing for around $25 but it makes a whole lot of shakes.

    I:'m a coffee fanatic so this is how I make my shakes in a 24oz blender bottle:
    1 cup almond milk
    2 cups cold coffee (i usually use decaf)
    1 scoop chocolate protein powder
    1-2 tbsp sugar free hazelnut or vanilla creamer

    You'll never need starbucks again :)
  • mamosh81
    mamosh81 Posts: 409 Member
    i usually mix in some tuna and cottage cheese when i see i am going low on protein that day
  • Lunachic77
    Lunachic77 Posts: 434 Member
    you should be getting 40 to 50 grams protein daily max!


    37759079.jpg

    That is crazy low for protein intake. Just look up any calculator or article about protein intake and they are all way above 40-50 grams...unless you weigh 50 lbs.
  • dbmata
    dbmata Posts: 12,950 Member
    Great suggestions. Too many meat and potato people have no idea of the goodness of tasty stuff such as tilapia, beans, lentils, nuts and seeds. Much better on micronutrients too.

    I use this formula to calculate protein goals.

    Weight in pounds / 2.2 x 0.8 for sedentary individuals
    Weight in pounds / 2.2 x 1.8 for high-exercise individuals

    Is there any benefit at all going beyond this?

    I completely agree with you. I figured at 1.5 since I exercise usually 5 times a week (cardio for 45 min then weights for 30). It just seems like soooo much haha

    I'm a little miffed because I can't find the article but... I read a peer reviewed scientific (which is code for: legit science) article that actually tested optimization of protein levels for people, it was a mix of dieters and non-competing "weekend warrior" style athletes. Their studies found that an optimal protein quantity in their study for muscle preservation and growth was roughly .6 - .8g per pound of lbm. Their findings suggested that more than that was inefficient, and they had people in the study taking in as much as 2g per pound of current weight.

    If I can find it again I'll link it, as it really gives the broscience a bit of the rough end. Their findings also suggested that it was not possible for the average test subject to ingest "too much protein" at the levels they tested.
  • smwooley
    smwooley Posts: 133 Member
    Lots of great responses here so I won't duplicate..
    But I did want to comment on one thing --- protein powder does NOT have to be expensive to be good.
    Even the whey isolate from Walmart is good..

    One of my favorites is called "About Time" and I get it on Amazing for around $25 but it makes a whole lot of shakes.

    I:'m a coffee fanatic so this is how I make my shakes in a 24oz blender bottle:
    1 cup almond milk
    2 cups cold coffee (i usually use decaf)
    1 scoop chocolate protein powder
    1-2 tbsp sugar free hazelnut or vanilla creamer

    You'll never need starbucks again :)

    THIS sounds amazing!! I was wondering if the walmart brand was any good..Thanks for letting me know!!
  • smwooley
    smwooley Posts: 133 Member
    Great suggestions. Too many meat and potato people have no idea of the goodness of tasty stuff such as tilapia, beans, lentils, nuts and seeds. Much better on micronutrients too.

    I use this formula to calculate protein goals.

    Weight in pounds / 2.2 x 0.8 for sedentary individuals
    Weight in pounds / 2.2 x 1.8 for high-exercise individuals

    Is there any benefit at all going beyond this?

    I completely agree with you. I figured at 1.5 since I exercise usually 5 times a week (cardio for 45 min then weights for 30). It just seems like soooo much haha

    I'm a little miffed because I can't find the article but... I read a peer reviewed scientific (which is code for: legit science) article that actually tested optimization of protein levels for people, it was a mix of dieters and non-competing "weekend warrior" style athletes. Their studies found that an optimal protein quantity in their study for muscle preservation and growth was roughly .6 - .8g per pound of lbm. Their findings suggested that more than that was inefficient, and they had people in the study taking in as much as 2g per pound of current weight.

    If I can find it again I'll link it, as it really gives the broscience a bit of the rough end. Their findings also suggested that it was not possible for the average test subject to ingest "too much protein" at the levels they tested.

    If you can find that article that would be great! I know all about peer reviewed scientific articles haha. I'm only allowed to use them for my master's level classes :-P
  • 2boned
    2boned Posts: 44
    THIS sounds amazing!! I was wondering if the walmart brand was any good..Thanks for letting me know!!
    [/quote]


    I use the protein from Walmart.. Bodyfortress whey protein.. I alternate, use the chocolate straight with almond milk and also use vanilla and add peanut butter.. 52 grams of protein for 2 scoops and i think it tastes great!
  • mistesh
    mistesh Posts: 243 Member
    I'm a little miffed because I can't find the article but... I read a peer reviewed scientific (which is code for: legit science) article that actually tested optimization of protein levels for people, it was a mix of dieters and non-competing "weekend warrior" style athletes. Their studies found that an optimal protein quantity in their study for muscle preservation and growth was roughly .6 - .8g per pound of lbm. Their findings suggested that more than that was inefficient, and they had people in the study taking in as much as 2g per pound of current weight.

    If I can find it again I'll link it, as it really gives the broscience a bit of the rough end. Their findings also suggested that it was not possible for the average test subject to ingest "too much protein" at the levels they tested.

    That would be in 30s for me as far as I can tell. My average is usually in the 30-40s. Hope to read the article some day.

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