Protein Sources

According to the calculations from the nutrition tracker thing on here (LOL) my goal protein intake should be something like 40g...but here's the rub...I had my gallbladder removed a while back and since then I can't digest animal products for squat, so I don't eat or drink much meat or dairy. I guess I need an alternative source for protein?

Anyone with experience or input, i'd greatly appreciate your help on this. I'm pretty much a health newb so I have no idea where to start! hahahaha

Thanks!!

Yogurt (make sure it's relatively low sugar), cottage cheese (watch the sodium), nuts (watch serving sizes and go for unsalted), tofu (normally I wouldn't suggest it since it's highly processed, but it's obviously better than nothing for you), and soy!

Also beans (kidney, black, etc) and quinoa are good sources.

I had no idea they even MADE fat free cottage cheese?!
Is it the actual fat in the dairy that's hard to digest you think?

Also, I was just talking to a guy friend of mine (a fitness buff in his own right) and he suggested a "whey protein powder". He said there was one called "Isofemme" just for women that his wife makes shakes out of. Is there any point? Is food-based protein better?

Sorry for the 20 questions, I just want to get this right.

Food based protein is much more easily digested. If you're having a problem with dairy...it's most likely due to milk sugars (lactose). There are tons of soy/rice/coconut/hemp products that mimic dairy. Great coconut milk yogurts and milks, hemp milk, rice milk...ect. If you want a vegetarian/vegan based protein shake go with Vega...best around and there is no soy involved...too much soy can cause hormonal issues. PM if you wish. I've been a vegetarian for 25 years...I can give you tons of ideas.

isolate protein shakes

Yes...good option. Isopure makes some great ones.

Food based protein is much more easily digested. If you're having a problem with dairy...it's most likely due to milk sugars (lactose). There are tons of soy/rice/coconut/hemp products that mimic dairy. Great coconut milk yogurts and milks, hemp milk, rice milk...ect. If you want a vegetarian/vegan based protein shake go with Vega...best around and there is no soy involved...too much soy can cause hormonal issues. PM if you wish. I've been a vegetarian for 25 years...I can give you tons of ideas.

May I ask what research has lead you to the summation that Food Based Protein is more easily digested than a supplement like Whey Protein Isolate?

The food that rates the highest on the BV scale (measures the amount of protein - or more precisely, the nitrogen - retained in the human body per gram of protein absorbed) is a whole egg at a score of 100. Followed by cow's milk (91), fish (83), beef (80), chicken (79) and THEN soy (74), rice (59), wheat (54) and beans at a score of 49. However, Whey Protein rates a 100 on the BV scale.

As well, Whey Protein absorbs much faster than food protein. This is important for your body after a workout.

However, food based protein WILL give you a higher metabolism because of the thermic effect of digesting real food.

My point is that it is NOT necessary to take supplements like Whey if you are eating a balanced diet and you are not cutting calories. However, if you are lactose intolerant and you don't eat alot of meat AND you are trying to cut calories, I would highly recommend a Whey Isolate supplement.

Thank you for your insight.

I don't know that i'm lactose intolerant, but regardless of that fact, I don't consume much meat or dairy period. So i'm obviously lacking in my current diet and probably in a sad state nutritionally.

Do you have any personal reccommendations for a whey protein isolate?

I happen to be Lactose Intolerant as well. Amazing how painful that can be.

I use Jarrow Whey Protein. It is all natural. However, it is NOT an Isolate. It IS filtered and that does remove most of the lactose. I can handle it as long as I am properly hydrated.

If even small amounts of Lactose are a problem, try Dymatize All Natural Elite Whey Protein Isolate. It is a little more expensive than Jarrow but it does have more protein and calcium per serving (although fewer servings per container).

Jarrow's taste is... well... okay. I mix it with chocolate soy milk and it's not a problem. I have never tasted Dymatize... but I have heard good things about it. Both are all natural with no artificial sweeteners, colors or flavors.

One other thing... with your lactose and animal protein intolerance, make sure you are getting enough calcium and iron in your diet. You can use supplements or be very attentive to your veggie intake... there are lots of excellent veggies high in both of those elements. You just have to be religious about eating them every day.

I would also highly recommend that you visit a nutritionist. They will be able to present you with more options and see if you have any other conditions to consider.

Best of luck.

I really would make sure you talk to a doctor about your medical history before you decide to change up your diet too much. This is a great community, but we are not doctors, and I would hate for you to cause problems for your health because a bunch of people on a message board tried to tell you what you can and can't eat.

A doctor should be able to tell you the proper kind of proteins you can eat without your gallbladder and still stay healthy.