I need help with protein.
cnbbnc
Posts: 1,267 Member
My goals are set to 35% for carbs and protein and 30% fat. Despite my best efforts I am constantly falling short on protein. My diary is opened but in general I eat meat/fish, 2-3 eggs daily. Cheese, yogurt, oatmeal, lunch meat and tuna.
I'm wondering if my protein goal is too high, or if not, do I need to consider a protein powder?
I'm wondering if my protein goal is too high, or if not, do I need to consider a protein powder?
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You just need more knowledge and experience about protein rich foods. Use this forum to research protein rich food choices. It isn't that difficult to hit 100-130 grams of protein from whole food sources.0
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You just need more knowledge and experience about protein rich foods. Use this forum to research protein rich food choices. It isn't that difficult to hit 100-130 grams of protein from whole food sources.
No.....I believe I have a decent grasp on what foods have protein. I'm not eating much in the way of beans and the like because I don't want all the carbs that go along with.
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Why did you choose those macros? It is an effort to keep your carbs that lowlow. Why go to the effort absent a good reason ?0
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sheldonklein wrote: »Why did you choose those macros? It is an effort to keep your carbs that lowlow. Why go to the effort absent a good reason ?
Do you don't have an answer that's on topic? Ok. Thank you.
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You just need more knowledge and experience about protein rich foods. Use this forum to research protein rich food choices. It isn't that difficult to hit 100-130 grams of protein from whole food sources.
No.....I believe I have a decent grasp on what foods have protein. I'm not eating much in the way of beans and the like because I don't want all the carbs that go along with.
If you did, then you would have no problem taking in what you need, protein-wise, from whole foods. And you also wouldn't fear carbs...0 -
Make chickpeas your friend and use in your smoothies, made as scrambled eggs, etc. Extremely filling and high in protein and fiber and cheap too; 94 cents per can @ Target.0
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Protein is high, fat is low. 25 percent (30 max) for protein.0
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You just need more knowledge and experience about protein rich foods. Use this forum to research protein rich food choices. It isn't that difficult to hit 100-130 grams of protein from whole food sources.
No.....I believe I have a decent grasp on what foods have protein. I'm not eating much in the way of beans and the like because I don't want all the carbs that go along with.
If you did, then you would have no problem taking in what you need, protein-wise, from whole foods. And you also wouldn't fear carbs...
This 100%.
Op, don't be scared of carbs. They aren't the debil . Google protein rich foods, print the list and cross off anything you don't like. Then eat the foods that are on the list. Its that simple. If all else fails, get a good protein powder to supplement the gaps in your protein goal.0 -
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OP, you're not that far off most days. If it were me personally, I might make a couple different decisions. Maybe something protein rich instead of a piece of fruit, a real protein bar instead of the fiber 1 bar (something with 20 grams protein), added protein powder to coffee, greek yogurt, or just water/almond milk for a shake. I've noticed I struggle a LITTLE more when my calories are on the lower side too and this is how I have fix it up.0
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why is your protein target set so high?0
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I've got mine set to 35% fat and carbs, 30% protein. I thought I would never reach that, but being able to go back and see how my choices affect my macros helps a lot. It also helps to pre log my day, and then go back in and add a protein rich snack instead of more carbs.
It did take me some time to adjust too, and try new snacks and meals. I do sub my diet with a half serving of protein powder, a few times a week. I'm always able to meet my goal on those days.0 -
cwolfman13 wrote: »why is your protein target set so high?
I set it a bit higher because I'm concerned about losing muscle. I'm also doing heavy lifting workouts. It's not that I'm afraid of carbs exactly. I'm just trying to keep it steered more towards fruits and veg, and keeping the others in check. Some days I do go over my carb limit, and I don't sweat it. The 35% is more to keep me watching.... I do want to try to attain the protein goal however.
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Use this:
https://docs.google.com/spreadsheets/d/12LrMGp8HiWl2FW-odoexKBMxeDTMUhwd4ooT6VoolJk/edit#gid=0
You can sort by:
Protein per 100g
Protein kcal / Total kcal (P%kcal)
Protein Quality
Cost of Protein per 100g
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cwolfman13 wrote: »why is your protein target set so high?
I set it a bit higher because I'm concerned about losing muscle. I'm also doing heavy lifting workouts. It's not that I'm afraid of carbs exactly. I'm just trying to keep it steered more towards fruits and veg, and keeping the others in check. Some days I do go over my carb limit, and I don't sweat it. The 35% is more to keep me watching.... I do want to try to attain the protein goal however.
it seems excessively high to me...i get in anywhere from 0.6 - 0.8 grams per Lb of body mass (usually somewhere in the middle) and I haven't had any issues...protein is important, but the way many go on about it here, you'd think you were going to whither away and burn all of your muscle if you aren't getting exactly 1 gram per Lb of LBM.
if you're really hell bent on hitting it, you're likely going to have to supplement.0 -
andrikosDE wrote: »Use this:
https://docs.google.com/spreadsheets/d/12LrMGp8HiWl2FW-odoexKBMxeDTMUhwd4ooT6VoolJk/edit#gid=0
You can sort by:
Protein per 100g
Protein kcal / Total kcal (P%kcal)
Protein Quality
Cost of Protein per 100g
I was just going to suggest this document. AndrikosDE went to a lot of trouble to create this very awesome spreadsheet that is very helpful if you're looking to get the most protein bang for your calorie buck.0 -
Depending on OP's calorie target, 35% may well be 0.6g/lb. 175 pounds and 1200 calories a day would produce that result, for instance.
OP, you need to get 1g of protein for every 11.5 calories in order to hit that target. That is a very high protein density. Oatmeal is 27 calories per gram of protein. Chickpeas are 19. Yoplait is 34; fat-free plain Greek yogurt is 5.5, but flavored Greek yogurt is more like 16. Eggs are 13.
Chicken breast, lean white fish, and supplements are your best bet if you've made a well-reasoned decision to have your protein at that level.0 -
You need to eat half your body weight in protein. High protein in take is very important. But, you need to be lifting or exercising as well. Eat LOTS of good carbs and fats. Avacados, fish oil supplements, flax seed oil, coconut oil. This app is not that accurate. But, its good to help you see what your consuming.0
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Watch your sugar in take! Yogurt has TONS of sugar, yoplait and all. Skip the yogurt if you can! Or use Greek yogurt plain and add buts, blueberries, strawberries and granola yourself for a treat.0
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protein is important, but the way many go on about it here, you'd think you were going to whither away and burn all of your muscle if you aren't getting exactly 1 gram per Lb of LBM.[/quote]cwolfman13 wrote: »
I understand that. I do think it's a positive that people (me) are trying to be conscious of losing weight while maintaining muscle though, as that's much more detrimental..... I'll drop the percentage a bit in my settings. That was part of my original question anyway.....
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Striving for a protein percentage in and of itself is silly; knowing that a reasonable *amount* of protein intake is happening daily makes sense. Once a threshold amount of daily protein is met, more does not have an added benefit in any way I know, and certainly not for preservation of muscle mass during exercise.0
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