Supplement My Protein: Yes Or No?

unsuspectingfish
unsuspectingfish Posts: 1,176 Member
edited September 28 in Food and Nutrition
I'm consistently under for my recommended protein intake on the days I don't eat fish (which is 5 of 7 days). I'm sure there's some margin for error in there, but I'm a vegetarian, so it's still a concern. The only dairy I eat on a daily basis is greek yogurt and fish is the only meat I eat. I do have 1 or 2 servings of nuts a day, tofu with lunch, and beans with dinner, so I'm still getting a decent amount.

My question is: should I supplement my protein, with something like a shake, on those 5 days I'm not quite getting enough?

Replies

  • notoriousgtt
    notoriousgtt Posts: 75 Member
    Too much protein wont do you any harm, just check what else is in the shake so it doesn't adversely impact anything else.
  • webbed1
    webbed1 Posts: 86
    How much do you weigh and how many grams per day are you currently consuming? Do you do any resistance training?
  • gdr1976
    gdr1976 Posts: 460 Member
    Tofu is a great source of protein. Some good recipes out there.
  • unsuspectingfish
    unsuspectingfish Posts: 1,176 Member
    How much do you weigh and how many grams per day are you currently consuming? Do you do any resistance training?

    I weigh 270. I got about 70 grams, yesterday. I do a little bit of resistance, which I plan to increase as I go along. I'm mostly focusing on the cardio for now, though.
  • unsuspectingfish
    unsuspectingfish Posts: 1,176 Member
    Too much protein wont do you any harm, just check what else is in the shake so it doesn't adversely impact anything else.

    Yeah, the extra ingredients is one of my main concerns.
  • webbed1
    webbed1 Posts: 86
    How much do you weigh and how many grams per day are you currently consuming? Do you do any resistance training?

    I weigh 270. I got about 70 grams, yesterday. I do a little bit of resistance, which I plan to increase as I go along. I'm mostly focusing on the cardio for now, though.

    Ok, 270, multiply that by 1-x% bodyfat (estimate). So if you are 30% bodyfat, then =270*.70*.50 will mean you need 95 grams. Here are the calc variables:
    270=bodyweight
    .70 =70% lean weight (adjust this if you believe so, it is the converse of 30% bodyfat, for illustration sake)
    .50 is the grams per lb of lean bodyweight. This is a very conservative ratio.
    95 grams is the calc outcome.

    I would venture to say you could easily do 100 grams even which would 1) substitute for equal amount of carbs, especially fast ones. 2) contribute to a positive nitrogen environment which with resistance training, will promote lean muscle development, which will itself elevate BMR 3) protein used for fuel in lieu of fast carbs takes more energy to convert to glucose, not dramatic amounts of energy, but in combo with all above including sufficiently intense workouts (cardio and resistance) will lend to a more positive fuel burn.

    KEY NOTE: you still need to be sure that for your BMR, daily activity, and exercise expentures, you have set the correct total daily calorie allowance that creates a net deficit towards fat loss. Higher protein values as I have outlined MUST be in LIEU of Carb calories, NOT incremental to. PM me if you need more detail or have questions.
  • webbed1
    webbed1 Posts: 86
    Too much protein wont do you any harm, just check what else is in the shake so it doesn't adversely impact anything else.

    Yeah, the extra ingredients is one of my main concerns.

    By a whey powder with low carbs--six strength is a really good brand at Walmart that is endorsed by lots of body builders and is a quality, very reasonably priced powder. I'd use it myself except I am severely lactose intolerant and I need specifically lactose free powders, not just low lactose.
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