Help! Can't seem to get enough protein
LisaUlrey
Posts: 136 Member
I have been lifting for a little over a week now and have changed my macros to reflect 30% protein. I am having a real hard time meeting that amout of protein and staying within my calories. Shakes are high in calories so I try to limit one per day. That leaves me with a ton of left over protein to eat and my meals doen't seem to cut it. Anyone have any suggestions that would help me get more protein thoughout the day with out putting my calories over the edge? (currently set at 1,941 cals a day)
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Any kind of lean meat is going to be your best bet. 4 oz of chicken breast has about 120 calories and 25ish grams of protein. Turkey breast is about the same. When I need more protein and I don't have room for the carbs in a protein shake (from fruit), I just eat more meat at dinner.
You just need to plan out your meals in advance until you get a better feel for how much protein is in the various foods you eat.0 -
You might not need 30%... it should really be a set number, rather than a percentage. If you know your body fat %, you can figure out your LBM and eat 1g per pound of LBM (for me that's only 25%). If I'm not eating high protein meats that day, I'll do both, a shake, and a bar to get me where I need to be. I use a protein yogurt in the shake to give me an extra 10g or so (they have some with only 100 calories). Otherwise, jerky is a good source. It's around 80 calories for 12-14g.0
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4 ounces of talapia is also around 22g's of protein for just under 100 cals.Any kind of lean meat is going to be your best bet. 4 oz of chicken breast has about 120 calories and 25ish grams of protein. Turkey breast is about the same. When I need more protein and I don't have room for the carbs in a protein shake (from fruit), I just eat more meat at dinner.
You just need to plan out your meals in advance until you get a better feel for how much protein is in the various foods you eat.0 -
I substitute vanilla protein powder mixed with almond milk in place of cream in my coffee. It's basically the same calories and loaded with protein. I had a lot of trouble getting enough protein, too, but you'll get used to it. :-)0
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I struggle with this also. I eat meat, but I have a hard time eating large portions of it. Bumping to see suggestions.0
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Shakes aren't high in calories for what you get in protein. At least most shakes you mix yourself.
But as said above, meats like chicken/turkey are good. Also, eggs. A few eggs for breakfast will go a long way.
Also, instead of going for 30%, aim for roughly 1g of protein per pound of body weight. Then average out the rest of your calories after that. You don't want to eat TOO much protein. If you're going super heavy, maybe up it to 1.25g per pound, or 1.5 at most.0 -
Powders?0
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One lean meat option i can think of is entrecôte. it's made from cow and has about 200 calories in it and a lot of proteins. Or you could also try quinoa or couscous or bulgur. Eggs are also a good option. Good luck
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non-fat greek yogurt is high in protein and low in calories. My protein intake would be a fail without the stuff. :-p0
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Greek yogurt ,and the protein powders added to your yogurt or oatmeal. A small steak for your snack.0
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I don't know if you want to add more protein drinks, but the Syntrax powders mix nicely with water and are only 100 calories per scoop. I drink 2 or 3 of them a day.0
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I'm on 1,400 calories - I have 2 protein shakes, chicken for lunch and fish for dinner - today i'm at 161g protein but this of course includes the small amount of protein my oats, vegetables and milk.
Edited to add that my shakes are 98 calories each and include 21g of protein each.0 -
My go to protein foods are eggs (I started adding a hard boiled egg to my regular breakfast), greek yogurt (for the off brands Kroger tastes good and has about 16g in some of the flavors), almonds, low fat cottage cheese, grilled chicken (I like to add low fat sour cream and picante sauce for flavor), grilled tilapia, steamed shrimp, tuna, peanut butter (I like to eat some on a rice cake or toast or english muffin), and I've also rolled up a slice of cheese with turkey or baked chicken for a snack.0
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I too, have just started lifting and am concentrating on upping my protein. Try adding some meat to breakfast. The other morning I had some chicken breast. Other more traditional days, I add some crumbled turkey sausage to my omelet.
I find if I concentrate on my protein, the rest just falls into place. Also, the days when I'm best at my protein, I'm the least hungry and therefore don't want as many sweets or starchy carbs.0 -
Cottage cheese, greek yogurt, eggs, cheese, and meats are a big source of protein for me. I like Quest bars too. They have a lot of protein and fiber and are very filling for their 170-210 calorie range.0
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I have trouble making myself eat protein. Here's what I do:
I eat 6-7 ounces of meat with dinner instead of 4 ounces (sounds simple but it helps a lot)
I eat a cup of cottage cheese every day-- 180 calories, 24 grams of protein and a good option if you're not crazy about meat, which I'm not.
I eat greek yogurt pretty much every day-- 130 calories, 12 grams of protein
I stock up on veggies/beans that have protein. It's not a lot but lima beans, green peas, and broccoli all have a few grams
Ice cream! 1 cup of ice cream only has about 6 grams of protein, but it's something and it'll put me over the edge if I'm close to my goal but not quite there.0 -
I'm just n'thing the Greek Yogurt. Great source of protein and calcium, and it's good and filling.0
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Cottage cheese, greek yogurt, eggs, cheese, and meats are a big source of protein for me. I like Quest bars too. They have a lot of protein and fiber and are very filling for their 170-210 calorie range.
Quest bars are delicious. I can't afford them on a regularly basis but I have tried a few. I'd recommend going to the store and trying several flavors though. I didn't care for strawberry cheesecake but loved the cookie dough and brownie.0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.0
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I have been lifting for a little over a week now and have changed my macros to reflect 30% protein. I am having a real hard time meeting that amout of protein and staying within my calories. Shakes are high in calories so I try to limit one per day. That leaves me with a ton of left over protein to eat and my meals doen't seem to cut it. Anyone have any suggestions that would help me get more protein thoughout the day with out putting my calories over the edge? (currently set at 1,941 cals a day)
Eggs for breakfast, Greek Yogurt replacing sour cream or regular yogurt, and Lean Meats (turkey, chicken, fish), are a huge help!
The powerbar with 20g of protein peanut butter isn't terrible tasting, but probably not as bio-available as some other proteins.... 210 calories.0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
"Excess" protein by most studies starts well above 30%... not 5-12%. Do you have studies to back up your "optimum" numbers that aren't biased? Could you post them please.0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
http://authoritynutrition.com/is-too-much-protein-bad-for-you/0 -
I peaked at your diary. I use egg white protein and unsweetened almond milk. I actually can't have milk, which cuts out whey.
When I compared the little data that is shown on our profiles, here is what I found... my protein has 40 less calories, half the carbs, and no fat. It does have 3 grams less protein though. The big difference is in our mix (almond vs real milk.) The almond milk I use has, per 8oz, 40 calories (Yours has 120 calories), 1 carb (Yours has 11), 2 g of fat (Yours has 5), and 5 g of protein (Yours has 8).
I would say that if you just changed the milk you drink, you could allow for more calories for protein.0 -
I usually have problems with not exceeding my protein goals and I don't use protein powders (well, OK, 10-15g of BCAA pre/intra workout). I just eat loads and loads of fish. In fact, I eat so much fish I think I'll soon grow gills.0
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Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
"Excess" protein by most studies starts well above 30%... not 5-12%. Do you have studies to back up your "optimum" numbers that aren't biased? Could you post them please.
Sure. Go read "The China Study" which is a that study examined more than 350 variables of health and nutrition with surveys from 6,500 adults in more than 2,500 counties across China and Taiwan, and conclusively demonstrates the link between nutrition and heart disease, diabetes, and cancer. It goes into what the optimal amount of protein is to eat among the multitude of other topics it covers about health. It's a book EVERYONE who is cares about their health should read. And T. Colin Campbell started out with the diametrical opposite view and used to espouse and tout protein and animal foods in his early days, so it's definitely not biased in anyway. If you don't want to read a book, watch some lectures of his on YouTube.
WHO (World Health Organization) recommends 5% of protein for men and women (which includes a safety buffer too).
Common sense argument too. When do we grow the most and fastest out of any other period of our life? When we are infants. What do we eat at that time? Mother's milk. What is the protein content of human breast milk? 5-6%. We really only NEED 2.5% but unless you are eating a bunch of fractured foods like oils or refined sugars you will automatically get at least 5-10% consuming a variety of plant foods. Problems arise when we go above that level which most of Western civilization has adopted which is a diet of kings and queens and look how we have turned out. Fat and sick like the kings and queens were from eating all of that rich food 24/7. I could go on but I digress. The information is out there. If you want other books/studies/authors, check out Dr. McDougall, Dr. Essylstyn, Dr. Neal Barnard, and Dr. Dean Ornish come off the top of my head. Great places to start.0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
Really................................Really, uuuummmmm no0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
http://authoritynutrition.com/is-too-much-protein-bad-for-you/
Lulz, a blogger debunked scientific studies and peer reviewed research. *Slow clap* If you want to believe your bro science, go for it. When you want to do real research, go read some books and scientific journals before picking the top search result off of google 0 -
I'd say egg whites (i eat a cup in the morning), nonfat Greek yogurt mixed with berries or a nut butter..I've done it with a scoop of protein powder and get it really cold stir it really good and its awesome... tuna/ tilapia..chicken... I've been as high as 125g of protein before and felt very full! I eat a lot of cottage cheese too...:)0
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Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
Really................................Really, uuuummmmm no
Well then we should be walking around in a society of body builders then huh? I mean everyone is consuming 15+% of protein in America. You get muscles from lifting heavy things. Not by consuming egregious amounts of protein. Look at gorillas. They eat mostly greens and fruits with some bugs and they could outlift any of us. Not to mention all the other animals that eat not the highest protein diets and are strong as all get out.0 -
Why do you think you need to each so much protein? Excess protein (especially and almost exclusively protein from animal sources) causes liver damage among other things. Optimum range is 5-12%, 15% if you really think you need it even for someone looking to put on muslce. At the end of the day, if you want more muscle, go lift heavy things.
http://authoritynutrition.com/is-too-much-protein-bad-for-you/
Lulz, a blogger debunked scientific studies and peer reviewed research. *Slow clap* If you want to believe your bro science, go for it. When you want to do real research, go read some books and scientific journals before picking the top search result off of google
i edited my response after the fact to throw that link at you so you could start the process of tracking down more relevant reading (because of the embedded links) on your own. if you think i'm going to do that footwork for you, you're nuts.
...but i think it's cute that a 20 year old vegetarian is chastising a 45 year old engineer about the importance of reading actual scientific journals. :laugh:0
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