not getting enough protien. ..
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antennachick
Posts: 464 Member
I struggle with getting enough protein, it seams if I do reach my goal which is 125 grams (sometimes more depending on my exercises that day) then I go over on my calories! I do protien powder twice a day, beans, chicken, eggs ect. Any suggestions? Maybe double my protien powder although I already have 2 serves per day...it seams to be the lowest calorie option.
Thanks!
Thanks!
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Replies
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I drink Atkins Protein Shakes, lots of protein, low carb.0
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I wouldn't worry about protein. If your goal is to just lose weight and look ultimately like a model or something then it's completely useless to count it. Unless you are one some weird diet like 80% fat, 20% carbs from juices and fiber, in which case yea. Other than that no, if you are eating generic diet with some vegetables, grains, dairy, etc.
If your goal however is to build some muscle mass then 40 to 60g is all you need. For a man that's for example 190 pounds with 10% body fat , he will easy maintain all of that muscle with that amount. If he wants to build some then he will probably need to ate 5g more (45 - 65g). For a female it's even less since you will build muscle slower and won't be able to build as much as a men to begin with.
Really how much protein you need for muscle building is so ridiculously exaggerated. A marketing propaganda to sell people powders and stuff, which works. The more important thing to worry about would be how much vitamins and nutrients you are getting since majority of people in the world are deficient in some of them and does not even know it.0 -
antennachick wrote: »I struggle with getting enough protein, it seams if I do reach my goal which is 125 grams (sometimes more depending on my exercises that day) then I go over on my calories! I do protien powder twice a day, beans, chicken, eggs ect. Any suggestions? Maybe double my protien powder although I already have 2 serves per day...it seams to be the lowest calorie option.
Thanks!
Why do you need that much protein?0 -
Anywhere between 75-100 grams makes me feel like Wonder Woman!
I layer it up: breads with protein, beans, eggs, etc in addition to a classic protein like meat or fish.
I use protein powder, too, but I wouldn't eat more than one serving a day. Just seems immoderate, and might have unintended consequences.
(I got jumped on the first time I commented here when I said I thought multiple servings of diet soda per day was weird too! LOL... Sorrynotsorry, I'm team moderation.)0 -
ainarsraciks wrote: »I wouldn't worry about protein. If your goal is to just lose weight and look ultimately like a model or something then it's completely useless to count it. Unless you are one some weird diet like 80% fat, 20% carbs from juices and fiber, in which case yea. Other than that no, if you are eating generic diet with some vegetables, grains, dairy, etc.
If your goal however is to build some muscle mass then 40 to 60g is all you need. For a man that's for example 190 pounds with 10% body fat , he will easy maintain all of that muscle with that amount. If he wants to build some then he will probably need to ate 5g more (45 - 65g). For a female it's even less since you will build muscle slower and won't be able to build as much as a men to begin with.
Really how much protein you need for muscle building is so ridiculously exaggerated. A marketing propaganda to sell people powders and stuff, which works. The more important thing to worry about would be how much vitamins and nutrients you are getting since majority of people in the world are deficient in some of them and does not even know it.
Do you actually lift, and have you had success in building muscle mass on 40g - 60g/day of protein, or are these just recommendations you "heard somewhere"? I'd be interested to see any peer-reviewed studies supporting your recommendations, and also to hear your personal training experience/success with such protein levels.
To the OP - tuna (or any other fish), greek yogurt, lean cuts of beef/pork, etc. are all great protein sources. I use protein powder to supplement when I haven't hit my protein goal with whole foods, but I'd prefer not to rely upon it as my main protein source.0 -
ainarsraciks wrote: »I wouldn't worry about protein. If your goal is to just lose weight and look ultimately like a model or something then it's completely useless to count it. Unless you are one some weird diet like 80% fat, 20% carbs from juices and fiber, in which case yea. Other than that no, if you are eating generic diet with some vegetables, grains, dairy, etc.
If your goal however is to build some muscle mass then 40 to 60g is all you need. For a man that's for example 190 pounds with 10% body fat , he will easy maintain all of that muscle with that amount. If he wants to build some then he will probably need to ate 5g more (45 - 65g). For a female it's even less since you will build muscle slower and won't be able to build as much as a men to begin with.
Really how much protein you need for muscle building is so ridiculously exaggerated. A marketing propaganda to sell people powders and stuff, which works. The more important thing to worry about would be how much vitamins and nutrients you are getting since majority of people in the world are deficient in some of them and does not even know it.
Do you actually lift, and have you had success in building muscle mass on 40g - 60g/day of protein, or are these just recommendations you "heard somewhere"? I'd be interested to see any peer-reviewed studies supporting your recommendations, and also to hear your personal training experience/success with such protein levels.
To the OP - tuna (or any other fish), greek yogurt, lean cuts of beef/pork, etc. are all great protein sources. I use protein powder to supplement when I haven't hit my protein goal with whole foods, but I'd prefer not to rely upon it as my main protein source.
Anyhow, it's good that you take what I say with grain of salt. I'm not asking you to believe me. Just giving advice to OP and letting her know that so much protein is pointless, if she chooses to take it, and maybe getting others motivated to do their own research and/or experimentation.
As far believing mainstream guidelines by FDA, or whatever food organisations you Americans have there, I take that with a grain of salt too. They do recommend many silly stuff there. °
It's super easy to find out, just try it and you will see that your muscle building gains and/or maintaining won't suffer.0 -
You're already eating too much protein! Back it down. .8 grams, per pound LEAN BODY MASS. Make it so.0
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Number one that is the number fitness pal recommended me? Number two yes im trying to build muscle. Number 3 240-60 grams? Really, where did you come up with that number? Trainers I have spoke with always say 100 grams at least.0
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ainarsraciks wrote: »I wouldn't worry about protein. If your goal is to just lose weight and look ultimately like a model or something then it's completely useless to count it. Unless you are one some weird diet like 80% fat, 20% carbs from juices and fiber, in which case yea. Other than that no, if you are eating generic diet with some vegetables, grains, dairy, etc.
If your goal however is to build some muscle mass then 40 to 60g is all you need. For a man that's for example 190 pounds with 10% body fat , he will easy maintain all of that muscle with that amount. If he wants to build some then he will probably need to ate 5g more (45 - 65g). For a female it's even less since you will build muscle slower and won't be able to build as much as a men to begin with.
Really how much protein you need for muscle building is so ridiculously exaggerated. A marketing propaganda to sell people powders and stuff, which works. The more important thing to worry about would be how much vitamins and nutrients you are getting since majority of people in the world are deficient in some of them and does not even know it.
Do you actually lift, and have you had success in building muscle mass on 40g - 60g/day of protein, or are these just recommendations you "heard somewhere"? I'd be interested to see any peer-reviewed studies supporting your recommendations, and also to hear your personal training experience/success with such protein levels.
To the OP - tuna (or any other fish), greek yogurt, lean cuts of beef/pork, etc. are all great protein sources. I use protein powder to supplement when I haven't hit my protein goal with whole foods, but I'd prefer not to rely upon it as my main protein source.
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antennachick wrote: »I struggle with getting enough protein, it seams if I do reach my goal which is 125 grams (sometimes more depending on my exercises that day) then I go over on my calories! I do protien powder twice a day, beans, chicken, eggs ect. Any suggestions? Maybe double my protien powder although I already have 2 serves per day...it seams to be the lowest calorie option.
Thanks!
Why do you need that much protein?
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I eat that much protein and come up short in calories a lot. Greek yogurt, cottage cheese, chicken and eggs does it for me. Sometimes I have protein powder, sometimes not. I eat a lot of chicken though.0
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I love eggs. When I'm lifting, I'll toss in a couple extra egg whites into my normal breakfast of scrawled eggs. Taste remains good while upping the protein without too many extra calories. Good luck!0
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yeah, protein targets can be tough to hit, particularly in a calorie deficit. You need to have lean meat in two meals a day really. I'm not a big meat eater so rely very much on whey protein shakes - which are actually a fairly economic way of getting to your protein target if you do your research.0
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I have a similar protein goal - and can hit it and my 1611 cal goal. my typical proteins are: protein powder post workout (30g), eggs for breakfast (12g), cottage cheese (12g)/Siggi yogurt (14g)/beef jerky (1/2 bag = 120 cal & 20g protein) for snacks throughout the day, tuna/tilapia/shrimp/leftovers (try to hit 30g or more for lunch), and then whatever I want for supper - steak/fish/chicken/ground beef/pork (if whatever else I ate can handle the extra fat that comes with pork). Tilapia is really my favorite 'go-to meal' if I need to get extra protein as, in my opinion, it has a lot of protein & naturally low fat. My usual meal protein (except breakfast) is 30-40g, which is usually about a 5-8oz portion of meat, depending what meat you're eating. -and if you weigh food, I think, that size portion of meat is pretty much what most people think is a 'normal' portion.0
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ainarsraciks wrote: »Really how much protein you need for muscle building is so ridiculously exaggerated. A marketing propaganda to sell people powders and stuff, which works.
I've thought this for the longest time. I don't understand how people manage to even take in the amounts of protein that they do; it all seems terribly inefficient.
The numbers that are a recommended are arbitrary too. Yeah there's research but research is there to prove a point, hence why it's being researched in the first place!
I just think you really can have too much of a good thing. But that's just me.0 -
If protein is causing you to go over on cals, then you are eating more carbs or fat than recommended. Look at those numbers and see what you can reduce.0
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antennachick wrote: »Number one that is the number fitness pal recommended me? Number two yes im trying to build muscle. Number 3 40-60 grams? Really, where did you come up with that number? Trainers I have spoke with always say 100 grams at least.
Probably from the US RDA which recommends for women 46 grams daily; men 56 grams of protein daily.
http://www.webmd.com/food-recipes/protein0 -
WalkingAlong wrote: »antennachick wrote: »Number one that is the number fitness pal recommended me? Number two yes im trying to build muscle. Number 3 40-60 grams? Really, where did you come up with that number? Trainers I have spoke with always say 100 grams at least.
Probably from the US RDA which recommends for women 46 grams daily; men 56 grams of protein daily.
http://www.webmd.com/food-recipes/protein
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I'm not arguing how much you need, either. You asked where she got that number. I was just letting you know that's a very common recommendation, outside of gyms.
I don't know if you changed your default MFP protein % but mine is 60g. I thought it defaulted around that level.
I would offer food suggestions but all the ones I like have been said.0
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