How can I get more protien?
dkeener_81
Posts: 32 Member
I'm having a hard time hitting my protien goals daily. What are the best ways to get more protien in my diet? I don't have a problem with any foods..no allergies and love all foods (hence the reason I'm on MFP lol). Also, what's the best thing to eat before and after a workout? I've started p90x3 and trying not to break the bank.
Thanks in advance
Thanks in advance
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Replies
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Make sure you're having protein at every meal. Swap out lower protein snacks for higher protein ones. There's tons of sources:
Dairy
Eggs/egg whites
Chicken
Beef
Pork (BACON!)
Seafood/fish
Legumes
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cottage cheese0
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Protein can be a problem for many when we look at our diet in detail. You might pick up some protein power until you figure out the whole food sources of protein that might work for you. The whey that I keep on hand to get all my protein some days adds 130 calories to get 30 grams of protein. I only mix it with cold water in a glass with a spoon so it is simple. Working foods with enough protein into your diet is preferred by most but we must have enough protein to keep our bodies repaired.0
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Eggs, chicken, and silk has an almond milk with protein and fiber. If your looking for an inexpensive protein powder I suggest sprouts, they do whey and soy in the bulk section. It's unflavored but at (in the colorado area) 11.99 lb and I can choose how much I get, Its a good choice. Good luck!0
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Thanks everyone!!
Anyone have recommendations for pre and post workout foods/drinks? I've been told that I should be eating or drinking protein to help recovery0 -
You don't have to drink a shake if you are eating protein at every meal.
Boiled Eggs are awesome as a quick snack. a little sprinkle of salt and pepper, and deliciousness.
Or buy some of the pre-cooked chicken breast strips - and add them to your salads. Or have it post workout, dipped in a little bit of honey mustard. You can do similar with slices of deli ham or roastbeef.
My breakfast this morning was 3 eggs over easy with 4 slices of deli roast beef quickly heated, to top the eggs. Protein, lovely protein. 0 -
I use half the recommended scoop in water after an hour's workout. My trainer recommended half so I wasn't eating back all the calories.
http://myvega.com/product/vega-one-nutritional-shake/0 -
I usually workout before a meal, so whatever I have afterwards is what I eat; I haven't had any problems with recovery. I have a protein shake every morning for breakfast, but it's usually about 3.5 hours after I workout. Dinner is a variety of proteins with a focus on lean meats (and a lot of venison from a deer that my bf's dad bagged). Just focus on getting enough protein throughout the day the day, and you should be fine. I like jerky, greek yogurt, or cottage cheese for snacks. Edamame is pretty good on protein as well and easily snackable.0
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Poached egg on wholemeal toast with cottage cheese pre workout and a whey protein shake made with chocolate milk post workout then cherry juice a little later on for its anti inflammatory benefits.. this will keep your protein levels high and aid recovery.0
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EricLFC1892 wrote: »Poached egg on wholemeal toast with cottage cheese pre workout and a whey protein shake made with chocolate milk post workout then cherry juice a little later on for its anti inflammatory benefits.. this will keep your protein levels high and aid recovery.
Thanks Eric!! Cherry juice...haven't heard of that one 0 -
dkeener_81 wrote: »
Bacon isn't that great for protein - it's quite high fat, high calorie.
Two slices (52g) - 230 calories, 7g protein, 21g fat.
That being said eat bacon....but not because it is high in Protein0 -
I took a quick look at your diary and one way to get more protien would be to eat some more real meals. Add a couple eggs and some toast for breakfast, a salad with some chicken for lunch. a good dinner. Your eating very little and mostly snack foods so that is a problem. take a peek at my diary for today if you would like. I hit my protien goal and not a meat product to be found so, its very possible to hit it if your eating enough other healthy foods.0
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Almond or peanut butter too.
Quinoa is one of my faves and it has healthy carbs and protein.
Asparagus has protein too (several veggies have protein in them).0 -
turkey is a pretty high protein meat as well- higher than chicken.
Dead animals are pretty much the go to source for proteins.0 -
I would suggest: Egg whites, regular eggs, tofu, tempeh, soy beans, dry roasted soynuts, lentils, fish, greek OR Icelandic yogurt, cottage cheese.
I don't eat red meat or poultry, and I have a higher protein goal than MPF originally set for me. I base all my meals around protein which has allowed me to feel satiated / energized without going over calorie. 0 -
Not for nothing- but anything under 150 isn't really "high"
and under 100 is not remotely close to high- that's- meh. For many that's quiet low.0 -
I use EAS protein powder and feel really satisfied. I like goat milk, raw cheddar cheeses, loads of veggies and eggs. Those are my main sources. I love seeing everyone else's ideas, too. Super helpful.0
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I start the day off with eggs...usually 1 whole egg and 5 egg whites (from a carton). I want the nutrients from the yolk, but I like having the extra protein and bulk from the whites without the calorie hit.
I also eat a lot of Greek Yogurt (Fage), as well as chicken, lean cuts of pork and beef, and fish. All of my meals basically have a pretty large protein component. I also supplement with whey.0 -
Protein powder is quick and easy, but Greek yogurt is bomb at roughly 140 cal and 24 g protein per serving (Costco brand). I'm obsessed with the stuff.0
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Not for nothing- but anything under 150 isn't really "high"
and under 100 is not remotely close to high- that's- meh. For many that's quiet low.
Hello Officer!
What I meant was that my protein goal was higher than MPF's settings (changed my post to reflect that) and on the high end for my calorie intake (reference: my doctor). I am not a body builder and I am certainly not eating a super-high protein diet. Hell, I am eating a conscious, primarily vegetarian, balanced diet. Hope that helps.0 -
ColoradoBringItOn wrote: »Almond or peanut butter too.
Quinoa is one of my faves and it has healthy carbs and protein.
Asparagus has protein too (several veggies have protein in them).
Nut Butters aren't overly high in Protein, more high in calories and fat.
Asaparagus, edamame and broccoli are my favourite veggies that offer a decent dose of protein0 -
Another protein vegetable to consider:
Avocado (good fats too)0 -
Not for nothing- but anything under 150 isn't really "high"
and under 100 is not remotely close to high- that's- meh. For many that's quiet low.
Hello Officer!
What I meant was that my protein goal was higher than MPF's settings (changed my post to reflect that) and on the high end for my calorie intake (reference: my doctor). I am not a body builder and I am certainly not eating a super-high protein diet. Hell, I am eating a conscious, primarily vegetarian, balanced diet. Hope that helps.
I'm not the protein police- just merely pointing out that 100 isn't that high... it's great if you get 100 as a vegetarian- that's commendable- but- relativity means a lot.
but yes- on MFP- 100ish is higher compared to their measily crappy settings of like 40 or whatever.
<faints> I'd die I think. LOL
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uconnwinsnc1 wrote: »
um.....okaaaaaay lol0 -
So I have increased my protein a good bit now. Breakfast is greek yogurt and kashi go lean (29g--sometimes i save half for a snack later), lunch has been chili but I'm going to make tuna with plain greek yogurt (24-29g--depends if I want 1 or 2 slices of 100% whole wheat bread), dinner will be mini-turkey sloppy joes (I have twin 8 yr old boys...go figure lol..16g)..and another snack after workout will be a Labrada lean shake (25g) .
That's 100-105 for a day...I'm going to have to increase cardio today though for the extra calories (it's yoga day which I only burn half of my normal calories).
Next week I'm planning on making a week's worth of breakfast burritos with egg, black beans, some cheese, and whole wheat tortilla.0
https://www.youtube.com/watch?v=RBc9wZkto1I
him
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