Protein?
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Any tips on how to get in ALOT of protein with not so much fat or sodium? I met with a nutritionist to figure out what was bad about my diet. At my weight she recommended 200 grams of protein per day. I thought I was doing well to get 100. So I've been trying and haven't reached it yet. I find it hard to eat that much food, let alone high protein low fat. I've found that a lot of protein shakes (like pre-bottled in the gas station type shakes, muscle milk, etc.) have a lot of sodium for some reason. So anyway, I decided to look at it as 30-40 grams of protein per meal/snack, every 2-3 hours, but am having trouble finding things, other than 2 pieces of meat, that get me to that point. Anyone else on a higher protein diet or have tips?
Thanks!
I personally like Quest bars and nonfat plain Greek yogurt with a little bit of honey to sweeten it up a bit.
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Fat and sodium make protein portable. So you are going to try and get this freak load of protein while on the go, with limited access to refrigeration? That's tough. The processed sources like Quest bars are going to be higher in sodium and fat. I was going to say egg whites, even though you would miss out on the vitamins in the yolk, because also all the fat is in the yolk.0
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Sounds like too much protein to me. If you are 255, and I assume that you are at least 35% BF, that would put you at around 165 grams per day.0
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I've recently upped my protein to 180 grams a day. I lift heavy 4 days a week. I'm in the process of tweaking my macros and am on 1660 cals a day. You're welcome to look at my diary to get an idea of what I eat. I prelog the day before.0
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Way too much protein. You're not bodybuilding are you? You're trying to lose weight and retain the muscle you already have right? I'm 5'10 and was 205. I'm 172 now and I get 80-105 grams of protein. You must strength train also to help retain muscle. Its said a gram of protein per pound of body weight. Again..I believe that's for bulking and bodybuilding.
1g per lb isn't necessary. .6-. 87g per lb of bodyweight will suffice. And you don't need to be bodybuilding to have that goal. Also, on a bulk protein can be reduced. Carbs are king for a bulk.
And, at 255#, ms jozzmenia is at .8g protein per lb bodyweight.
My own ratio runs around .8 - I feel the best physically with a somewhat higher ratio of protein & it's much easier to stay at maintenance calories. Whatever rox your sox
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That is not too much protein... You only NEED a little bit of protein. I personally hit upwards of 350 grams of protein each day. I reduce my carb intake as well as fat intake not to "build muscle" but to help lean down during cutting season. within reason, your body treats all diets the same... a calorie is a calorie... As long as your ratio of fat, carbs, and protein doesn't allow any to fall below 20% of your total macros you will be fine and actually lose weight. I eat a ton of chicken, turkey... and by a ton, I mean that is about half my diet. Its only when you lose vitamins and minerals does your body really start to have issues. These you can get thru careful picking of vitamins, fruits, supplements, and veggies.
***Remember... Diet is ALL about you, its what works for you... and what makes you feel best. Everyone has different DNA and utilizes certain things differently.*** Experiment
Things high in protein
> Shrimp
> Chicken
> Protein Shakes
> Eggs and egg whites <-- Cut up a red pepper and put that in
> Salmon
> Greek Yogurt
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I.E. eating mostly proteins will cause your body to shift from carbs as the main source of energy on to harder to digest proteins... causing you to lose massive amounts of weight.0
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Don't all gyms sell those? Lol they sell all sorts of things, have a detox program, etc. but she didn't try to push any of their products even when I pressed her for tips on getting more protein, and I don't buy their products unless it's one meal, like if I want them to make me a protein smoothie after a workout.
Thanks for the link!
My gym doesn't sell anything... in fact, if I hit mileage goals I get little perks (water bottle, t-shirt). If they were pushing me products I would probably not go so I guess I'm lucky there.
But - having been working on my own protein levels, I've been adding in a zone perfect bar to up my protein and get my sweet fix in. Already doing the meat, egg, etc. so I found the bar gets me over that hump while keeping my calories in line and has helped me with my afternoon work outs.0 -
Maxxydoodle wrote: »I.E. eating mostly proteins will cause your body to shift from carbs as the main source of energy on to harder to digest proteins... causing you to lose massive amounts of weight.
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Maxxydoodle wrote: »I.E. eating mostly proteins will cause your body to shift from carbs as the main source of energy on to harder to digest proteins... causing you to lose massive amounts of weight.
broscience. actually I've never even heard broscience quite this crazy0 -
Way too much protein. You're not bodybuilding are you? You're trying to lose weight and retain the muscle you already have right? I'm 5'10 and was 205. I'm 172 now and I get 80-105 grams of protein. You must strength train also to help retain muscle. Its said a gram of protein per pound of body weight. Again..I believe that's for bulking and bodybuilding.
1g per lb isn't necessary. .6-. 87g per lb of bodyweight will suffice.
She's 255 and 6' -- 200 is a nice round number that happens to be about .78 grams per lb of bodyweight. Seems not crazy, especially if she's aiming for it and not freaking if she doesn't hit it and if she's eating the calories she said she's eating.0 -
Any tips on how to get in ALOT of protein with not so much fat or sodium? I met with a nutritionist to figure out what was bad about my diet. At my weight she recommended 200 grams of protein per day. I thought I was doing well to get 100. So I've been trying and haven't reached it yet. I find it hard to eat that much food, let alone high protein low fat.
How low fat? That's the hard part.
I don't get nearly 200 grams (I'm 5'3, 125), but one source I find to be really useful is low fat dairy -- cottage cheese and plain greek yogurt, especially (I add fruit).
You can bulk up eggs with egg whites, also.0 -
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Since we are only talking about protein im curious to know your other macronutrient goals. Maybe this trainer is trying to "help" you lose weight by lowering carbs and fats and shooting protein up bc its the only thing to do. If this is the case you prob don't need that much protein. And you prob don't need to eat as much as you are eating...and cutting one macro to lose weight is not necessarily a good idea...I hate when people say they don't eat ANY carbs...that just sounds dumb to me
**correct me if I'm wrong anyone***0 -
I would honestly be very cautious in eating mass quantities of protein. Over a sustained period of time, this can be damaging to your kidneys.0
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You can look at my diary if it helps--it's open. I usually try for 100-130 g of protein per day. Depends on how much I'm eating. I try to keep my carbs and protein pretty even. I do need to eat more fat and some days are better than others.
I do have a protein shake for breakfast, both for taste and convenience (I drink while driving to work). I also have a shake most days I workout, either during my workout (lifting) or right after (HIIT/Running). I have different proteins for different functions. The workout one has electrolytes, potassium, sodium and other nutrients.
I like eggs, egg whites, tuna, tofu, fish. I usually mix with veggies like cauliflower, broccoli, spinach, carrots, green beans and fava beans. I am not a cook. Most of what I do involves a microwave and a skillet.
In general, I try to be carb-careful (though I love my black beans). But today, I had chicken noodle soup for lunch because I'm fighting off a cold.0 -
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http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx
Does anyone know if this site is any good??0 -
Not broscience. There can always be "too much of anything"
http://www.bodybuilding.com/fun/ask-the-macro-manager-how-much-protein-is-too-much.html0 -
nancyjay__ wrote: »http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx
Does anyone know if this site is any good??
Mercola is full of quackery. Google him.nancyjay__ wrote: »
Not broscience. There can always be "too much of anything"
http://www.bodybuilding.com/fun/ask-the-macro-manager-how-much-protein-is-too-much.html
There is nothing in that article about kidney damage from protein consumption, which is the broscience. Either way, that article has no scientific sources.0 -
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nancyjay__ wrote: »http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx
Does anyone know if this site is any good??
Mercola is full of quackery. Google him.nancyjay__ wrote: »
Not broscience. There can always be "too much of anything"
http://www.bodybuilding.com/fun/ask-the-macro-manager-how-much-protein-is-too-much.html
There is nothing in that article about kidney damage from protein consumption, which is the broscience. Either way, that article has no scientific sources.
I thought it was bs lol. And the second article was just about the protein over eating. Doesn't your body just stop absorbing/breaking down/using the protein after a certain amount?0 -
Mercola is far from reliable.nancyjay__ wrote: »http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx
Does anyone know if this site is any good??nancyjay__ wrote: »
Not broscience. There can always be "too much of anything"
http://www.bodybuilding.com/fun/ask-the-macro-manager-how-much-protein-is-too-much.html
http://authoritynutrition.com/is-too-much-protein-bad-for-you/
http://www.precisionnutrition.com/high-protein-safe-for-kidneys
Yes I saw his article didn't seem to be ummmm sound. Thanks will read.0 -
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lemurcat12 wrote: »Way too much protein. You're not bodybuilding are you? You're trying to lose weight and retain the muscle you already have right? I'm 5'10 and was 205. I'm 172 now and I get 80-105 grams of protein. You must strength train also to help retain muscle. Its said a gram of protein per pound of body weight. Again..I believe that's for bulking and bodybuilding.
1g per lb isn't necessary. .6-. 87g per lb of bodyweight will suffice.
She's 255 and 6' -- 200 is a nice round number that happens to be about .78 grams per lb of bodyweight. Seems not crazy, especially if she's aiming for it and not freaking if she doesn't hit it and if she's eating the calories she said she's eating.
Hitting 200g isn't going to do anything particularly special and what I'm saying is that if doesn't approach at all it and isn't going to be some detrimental situation. She's 255 and a bit of the lbm that she has accumulated with be leaving regardless as she loses weight.
Oh, I agree that 200 grams isn't necessary, but if she's been at 100 or below (as stated) that's pretty low given her size, and the RD isn't off-base to say aim at 200 when eating a pretty substantial calorie total. I'd hope maybe adjust if it proves to be hard or perhaps as they lower overall calories. It doesn't sound as if OP is freaking out about getting precisely to 200, but saying it's a huge jump.
200 would be silly for me and for many others, but I think people were ignoring that OP is 255 and at 6' likely has some decent LBM as part of that.0 -
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