Need More Protein In My Shake
Replies
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rainbowbow wrote: »RebeccaNaegle wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
According to science and research, if you are in a deficit while working out and trying to lose fat, you need 1.2 grams per pound of body weight to maintain your current muscle mass. I am currently cutting and lifting heavy which is why I eat higher at 1.2 grams. This information you are posting does not take cutting into consideration. I did not mention I am cutting.
i'm sorry this simply isn't true, the research recommends what i listed for any individual for the retention of lean body mass. All of the information i've seen recommends no greater than 2g p/KG of body weight.
there is no current recommendation of 1.2 grams per pound of total body weight.
I'm not saying this is harmful, but this is not correct.
Please post your research you found, need link please.!!! You are still incorrect.0 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
On this too, please post the evidence as to limiting effectiveness of protein intake. In what situations, weight loss, weight gain, Are you a doctor, or work in the medical field, work in research, published research studies????
It is posts like this where people swear they know the gospel on certain topics, write it as truth and nothing posted to back up their findings. Please prove me wrong but do not publish something with no backup facts that may be fear mongering to others that wish to read this and other forums..0 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
On this too, please post the evidence as to limiting effectiveness of protein intake. In what situations, weight loss, weight gain, Are you a doctor, or work in the medical field, work in research, published research studies????
It is posts like this where people swear they know the gospel on certain topics, write it as truth and nothing posted to back up their findings. Please prove me wrong but do not publish something with no backup facts that may be fear mongering to others that wish to read this and other forums..
Are you posting links to the research you referred to as well then?2 -
rainbowbow wrote: »RebeccaNaegle wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
According to science and research, if you are in a deficit while working out and trying to lose fat, you need 1.2 grams per pound of body weight to maintain your current muscle mass. I am currently cutting and lifting heavy which is why I eat higher at 1.2 grams. This information you are posting does not take cutting into consideration. I did not mention I am cutting.
i'm sorry this simply isn't true, the research recommends what i listed for any individual for the retention of lean body mass. All of the information i've seen recommends no greater than 2g p/KG of body weight.
there is no current recommendation of 1.2 grams per pound of total body weight.
I'm not saying this is harmful, but this is not correct.
Please post your research you found, need link please.!!! You are still incorrect.
Of course, i'd be happy to. This is common knowledge and what i was taught when receiving my certification.
Suggesting my recommendation that you only need .8-1.2 total per KG body weight total:
http://www.nationalacademies.org/hmd/~/media/Files/Activity Files/Nutrition/DRIs/1_ EARs.pdf
"Recommended daily allowance: .8 / KG total body weight"
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
"The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. "
http://www.todaysdietitian.com/newarchives/060114p22.shtml
"The Recommended Dietary Allowance (RDA) for protein, 0.8 g/kg of body weight per day, is designed to maintain nitrogen balance in the body for the average adult; a negative nitrogen balance indicates that muscle is being broken down and used for energy. (RDAs for protein in children are higher on a gram-per-body-weight basis than for adults. RDAs also are greater for women who are pregnant [1.1 g/kg/day] or lactating [1.3 g/kg/day]).1"
and
2. Fink HH, Burgoon LA, Mikesky AE. Endurance and Ultra-Endurance Athletes: Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2009.
"The greater the number of hours in training and the higher the intensity, the more protein is required.2 Other research has recommended as much as 2 g/kg of body weight to prevent muscle loss in athletes who have reduced their energy intake.3,4"
I mean i could go on for days with the USDA's website, with studies done on endurance athletes, on atheletes who've are losing weight, etc.
Here's an interesting article on this:
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/
They found 1.5g per pound LEAN BODY MASS to be the sweet spot.
In any case, as stated those are the recommendations.
As a matter of fact, if you start consuming most of your total calories from protein (instead of, let's say carbohydrates or fats) your body will be processing these amino acids as energy instead of using them to repair tissue.
https://en.wikipedia.org/wiki/Protein_sparing
So it's important to note that consuming much more protein is not any more effective, and consuming more protein (in place of other macronutrients) may actually be impairing your efforts.
edit why not:
https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=4
" The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health... To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of
1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound
of body weight. "
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much
".8-1g per KG total body weight"2 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
On this too, please post the evidence as to limiting effectiveness of protein intake. In what situations, weight loss, weight gain, Are you a doctor, or work in the medical field, work in research, published research studies????
It is posts like this where people swear they know the gospel on certain topics, write it as truth and nothing posted to back up their findings. Please prove me wrong but do not publish something with no backup facts that may be fear mongering to others that wish to read this and other forums..
The projection in your post is astounding.
please let me know where you've received your "recommendation" as well. Any studies to back that up? No? Or are you just arguing with me for the sake of arguing?
And to answer your question... I am a fitness professional with certifications in personal training, nutritional science, and am currently studying to be an R.D.
I have access to all of this documentation and have had to write a plethora of papers on this topic. I'm not saying that this makes me more "credible" but that i didn't just pull these numbers out of my butt.
And it's insane that you would say "you are still incorrect" "You are wrong" "no" and more when you've provided exactly 0 evidence to back up your opinion.4 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
According to science and research, if you are in a deficit while working out and trying to lose fat, you need 1.2 grams per pound of body weight to maintain your current muscle mass. I am currently cutting and lifting heavy which is why I eat higher at 1.2 grams. This information you are posting does not take cutting into consideration. I did not mention I am cutting.
i'm sorry this simply isn't true, the research recommends what i listed for any individual for the retention of lean body mass. All of the information i've seen recommends no greater than 2g p/KG of body weight.
there is no current recommendation of 1.2 grams per pound of total body weight.
I'm not saying this is harmful, but this is not correct.
Please post your research you found, need link please.!!! You are still incorrect.
Of course, i'd be happy to. This is common knowledge and what i was taught when receiving my certification.
Suggesting my recommendation that you only need .8-1.2 total per KG body weight total:
http://www.nationalacademies.org/hmd/~/media/Files/Activity Files/Nutrition/DRIs/1_ EARs.pdf
"Recommended daily allowance: .8 / KG total body weight"
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
"The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. "
http://www.todaysdietitian.com/newarchives/060114p22.shtml
"The Recommended Dietary Allowance (RDA) for protein, 0.8 g/kg of body weight per day, is designed to maintain nitrogen balance in the body for the average adult; a negative nitrogen balance indicates that muscle is being broken down and used for energy. (RDAs for protein in children are higher on a gram-per-body-weight basis than for adults. RDAs also are greater for women who are pregnant [1.1 g/kg/day] or lactating [1.3 g/kg/day]).1"
and
2. Fink HH, Burgoon LA, Mikesky AE. Endurance and Ultra-Endurance Athletes: Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2009.
"The greater the number of hours in training and the higher the intensity, the more protein is required.2 Other research has recommended as much as 2 g/kg of body weight to prevent muscle loss in athletes who have reduced their energy intake.3,4"
I mean i could go on for days with the USDA's website, with studies done on endurance athletes, on atheletes who've are losing weight, etc.
Here's an interesting article on this:
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/
They found 1.5g per pound LEAN BODY MASS to be the sweet spot.
In any case, as stated those are the recommendations.
As a matter of fact, if you start consuming most of your total calories from protein (instead of, let's say carbohydrates or fats) your body will be processing these amino acids as energy instead of using them to repair tissue.
https://en.wikipedia.org/wiki/Protein_sparing
So it's important to note that consuming much more protein is not any more effective, and consuming more protein (in place of other macronutrients) may actually be impairing your efforts.
Can we move this to the debate forums and no longer highjack OP's thread any longer.. I am happy to post over there later on.
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rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
In regards to your response to me, my recipe is the equivalent of her processed protein powder, without the dried and processed cholesterol, and to up the protein numbers one only needs to increase the amount of chia seed and or peanut butter, but in regards to the post I quoted above, you're absolutely correct, but wouldn't achieving protein goals be more effective and healthy overall by way of actual food consumption throughout the day, not an all in one shot shake? That's not a smart-*kitten* remark, it's a legit question, you're frankly better informed on the subject than I am and all I'm going on is a month of nutritional coaching at a holistic pain clinic.1 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
According to science and research, if you are in a deficit while working out and trying to lose fat, you need 1.2 grams per pound of body weight to maintain your current muscle mass. I am currently cutting and lifting heavy which is why I eat higher at 1.2 grams. This information you are posting does not take cutting into consideration. I did not mention I am cutting.
i'm sorry this simply isn't true, the research recommends what i listed for any individual for the retention of lean body mass. All of the information i've seen recommends no greater than 2g p/KG of body weight.
there is no current recommendation of 1.2 grams per pound of total body weight.
I'm not saying this is harmful, but this is not correct.
Please post your research you found, need link please.!!! You are still incorrect.
Of course, i'd be happy to. This is common knowledge and what i was taught when receiving my certification.
Suggesting my recommendation that you only need .8-1.2 total per KG body weight total:
http://www.nationalacademies.org/hmd/~/media/Files/Activity Files/Nutrition/DRIs/1_ EARs.pdf
"Recommended daily allowance: .8 / KG total body weight"
http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
"The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. "
http://www.todaysdietitian.com/newarchives/060114p22.shtml
"The Recommended Dietary Allowance (RDA) for protein, 0.8 g/kg of body weight per day, is designed to maintain nitrogen balance in the body for the average adult; a negative nitrogen balance indicates that muscle is being broken down and used for energy. (RDAs for protein in children are higher on a gram-per-body-weight basis than for adults. RDAs also are greater for women who are pregnant [1.1 g/kg/day] or lactating [1.3 g/kg/day]).1"
and
2. Fink HH, Burgoon LA, Mikesky AE. Endurance and Ultra-Endurance Athletes: Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2009.
"The greater the number of hours in training and the higher the intensity, the more protein is required.2 Other research has recommended as much as 2 g/kg of body weight to prevent muscle loss in athletes who have reduced their energy intake.3,4"
I mean i could go on for days with the USDA's website, with studies done on endurance athletes, on atheletes who've are losing weight, etc.
Here's an interesting article on this:
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/
They found 1.5g per pound LEAN BODY MASS to be the sweet spot.
In any case, as stated those are the recommendations.
As a matter of fact, if you start consuming most of your total calories from protein (instead of, let's say carbohydrates or fats) your body will be processing these amino acids as energy instead of using them to repair tissue.
https://en.wikipedia.org/wiki/Protein_sparing
So it's important to note that consuming much more protein is not any more effective, and consuming more protein (in place of other macronutrients) may actually be impairing your efforts.
Can we move this to the debate forums and no longer highjack OP's thread any longer.. I am happy to post over there later on.
There's no need. As you can clearly see my recommendation is based on the current science, from numerous counsels and associations, all over the world.
But yes, i shant "hijack" OP's thread. Just wanted to make sure the misinformation posted was corrected.2 -
I'll DM you with more information!rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
In regards to your response to me, my recipe is the equivalent of her processed protein powder, without the dried and processed cholesterol, and to up the protein numbers one only needs to increase the amount of chia seed and or peanut butter, but in regards to the post I quoted above, you're absolutely correct, but wouldn't achieving protein goals be more effective and healthy overall by way of actual food consumption throughout the day, not an all in one shot shake? That's not a smart-*kitten* remark, it's a legit question, you're frankly better informed on the subject than I am and all I'm going on is a month of nutritional coaching at a holistic pain clinic.
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rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
In regards to your response to me, my recipe is the equivalent of her processed protein powder, without the dried and processed cholesterol, and to up the protein numbers one only needs to increase the amount of chia seed and or peanut butter, but in regards to the post I quoted above, you're absolutely correct, but wouldn't achieving protein goals be more effective and healthy overall by way of actual food consumption throughout the day, not an all in one shot shake? That's not a smart-*kitten* remark, it's a legit question, you're frankly better informed on the subject than I am and all I'm going on is a month of nutritional coaching at a holistic pain clinic.
Yes, overall dietary protein needs should be though balanced meals through out the day. Some people do not eat enough through food alone and like myself even building muscle as my current goal, do not eat enough and need to supplement.
The daily protein requirement to maintain lean mass while eating a deficit increases. The same is true for those that are taxing their bodies through weight lifting, endurance related exercise, etc.
I was only pointing out that there is specific information that the protein needs under various dieting circumstances are based on body weight and not lean mass. The poster above specifically stated in earlier posts that it was lean mass and not body weight.
I am not overdosing either. My goal is 1 to 1.2 gr per body weight for my goals of building lean mass, and even when I go to cutting, it will still stay around 1 gr per body weight while eating at a deficit to preserve lean mass. There is not repercussions of me eating this amount of protein.0 -
rainbowbow wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
Well I must be overdosing on protein then.
You won't be overdosing, but there are upper limits to effectiveness of protein intake.
In regards to your response to me, my recipe is the equivalent of her processed protein powder, without the dried and processed cholesterol, and to up the protein numbers one only needs to increase the amount of chia seed and or peanut butter, but in regards to the post I quoted above, you're absolutely correct, but wouldn't achieving protein goals be more effective and healthy overall by way of actual food consumption throughout the day, not an all in one shot shake? That's not a smart-*kitten* remark, it's a legit question, you're frankly better informed on the subject than I am and all I'm going on is a month of nutritional coaching at a holistic pain clinic.
Yes, overall dietary protein needs should be though balanced meals through out the day. Some people do not eat enough through food alone and like myself even building muscle as my current goal, do not eat enough and need to supplement.
The daily protein requirement to maintain lean mass while eating a deficit increases. The same is true for those that are taxing their bodies through weight lifting, endurance related exercise, etc.
I was only pointing out that there is specific information that the protein needs under various dieting circumstances are based on body weight and not lean mass. The poster above specifically stated in earlier posts that it was lean mass and not body weight.
In my defense, i said the one that uses pounds is lean body mass. The figure otherwise uses total body weight in KG not pounds.
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rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
My macros on here are set to where I'm eating 122g of protein. I didn't realize that was too high. As I'm not trying to gain a lot of muscle. If I gain a little that's fine but I don't want to gain too much. So are you saying 60 would be a better range for me?0 -
RebeccaNaegle wrote: »Try fairlife skim milk or raw egg whites. The fairlife skim is No fat, low carb, high protein. Add extra protein powder. and if you want to hide more taste, use half a banana instead of strawberries. Or eat a package of tuna with your shake as a snack. 17 grams of protein, .5 grams of fat per package.
I've been using egg whites and it's been great. It boost the protein to 27g. That'll do for now until I get a better protein powder.1 -
Nightmare_Queen88 wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
My macros on here are set to where I'm eating 122g of protein. I didn't realize that was too high. As I'm not trying to gain a lot of muscle. If I gain a little that's fine but I don't want to gain too much. So are you saying 60 would be a better range for me?
Yes if you are not too worried about muscle, I would def. lower it. 60-80 would be better. I only eat a lot because I don't do cardio, only heavy lifting and I am only focusing on muscle gain/maintenance.
I don't have the links for my research at work so I cannot post them right now but if you do your own research on protein intake while cutting to maintain or increase size, you'll find the correct recommendations of up to 1.2 grams depending on deficit etc. Look up Mike Matthews. He has all your links and why 1.2 is recommended for cutting etc.0 -
I've read half a dozen of these studies (some posted above) and every single one seems to come to a different conclusion. I, personally, settled on 1g/lb of my 'target' weight which was 190 (I'm 6'2" tall with a large frame). Even when I was 300+ lbs I kept it at around 190g of protein daily. If I go by the 'sweet spot' mentioned above, and considering I'm at about 13% body fat right now, 190 isn't even meeting that recommendation of 1.5g/pound of lean body mass for me anyway. I'm happy with the level of protein I consume now, and it seems to be helping me with body re-composition nicely. I think some people incorrectly gauge it at 1g/lb of body weight (forgetting they should be basing it on lean body mass), which if you are overweight can be way too much. Not necessarily detrimental (if you stay under your calorie goal) but not beneficial according to some of those studies. If I was not trying to build muscle I would likely drop it a bit lower, somewhere in the 150g/day range.
In any event.. back to your original question, here's the brand I use, it's readily available at Wal-Mart's:
https://www.bodyfortress.com/SUPER-ADVANCED-100-PROTEIN-ISOLATE-VANILLA
30g of protein for 140 calories is not bad. It's lower carb than other powders as well. I drink a double scoop shake (60g total) in the mornings with breakfast to get a good head start on my protein for the day. It's about $20ish for a tub at the local store, comes in chocolate or vanilla and, for me anyway, tastes just fine in plain water. If you mix it the night before and let it set in the fridge it'll thicken up, which will help it not taste 'gritty' at all and the flavor smooths out.
You'll find that the ones that are higher in carbs taste better (less gritty and creamier), but like I said if you mix it ahead of time and let it sit in the fridge you can negate that grittiness. I think they just take more time to dissolve.3 -
RebeccaNaegle wrote: »Nightmare_Queen88 wrote: »rainbowbow wrote: »RebeccaNaegle wrote: »johnnylakis wrote: »What is your daily protein goal? It should not be more than 60g
60? That's crazy for people building muscle. I eat 140 grams a day. You need AT LEAST one gram per lb of body weight if you are building muscle. 60 is way too low for muscle gain.
sorry, just want to correct this. You need .8-1.2 grams per pound of lean body mass if you are highly active.
You need 1gram per KG if you are an average sedentary individual. For most women this ends up being in the 60-ish range.
My macros on here are set to where I'm eating 122g of protein. I didn't realize that was too high. As I'm not trying to gain a lot of muscle. If I gain a little that's fine but I don't want to gain too much. So are you saying 60 would be a better range for me?
Yes if you are not too worried about muscle, I would def. lower it. 60-80 would be better. I only eat a lot because I don't do cardio, only heavy lifting and I am only focusing on muscle gain/maintenance.
I don't have the links for my research at work so I cannot post them right now but if you do your own research on protein intake while cutting to maintain or increase size, you'll find the correct recommendations of up to 1.2 grams depending on deficit etc. Look up Mike Matthews. He has all your links and why 1.2 is recommended for cutting etc.
Unfortunately on here I can't lower it without raising something else. Like carbs or fat which are 122 for carbs and 47 for fat.0 -
I thought I would post about powdered peanut butter. Costco just started carrying it and Super supplements & vitamin Shoppe carries it too. My apologies if it's mentioned previously. I didn't want to read the extra long drawn out posts. I'm a peanut butter & chocolate junkie. The brand I use has 50 calorie, 4 carb, 2 fiber, 6 protein for 2 Tbsp. Organic PB fit.. I found it more helpful NOW after I tracked organic peanut butter the other day.. Hope this helps.2
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@LAURAleem2112 I'll check that out. I do have chocolate pb2 powder but the taste doesn't appeal to me.0
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I'm hoping someone can answer this for me. I've been using my protein shake as a meal replacement for breakfast. But according to someone I need to add more fat and carbs in order for it to be a meal replacement. I've added 2 egg whites and 2 tbsp of pecan chips to it since I last posted this topic. What can I do to boost the fat and carbs but not by a lot?0
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Actually I just checked the nutrients in my shake and it says there's 11g of fat and 18g of carbs. Is that not good enough?0
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I'd say that sounds good (if it was me I'd consider that meal replacement)
Also personally (not so much scientifically) I try and aim for 100g protein a day, I find this works for me.
On your original question - I like Pulsin Soya protein for a high protein/kcal ratio and Alpro soy milk has a reasonably high protein. I add frozen bananas to my shake to make it thick and creamy (like an ice cream shake) and cocoa or peanut butter for different flavours (peanut butter is bonus protein too!)1 -
Have you tried adding peanut butter?0
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RachelElser wrote: »Have you tried adding peanut butter?
I've used chocolate pb2 powder. I didn't like the taste. Although when I tried it that way I had also added spinach with it. So maybe that's why it tasted off. I'm trying to find a good nut butter that's low in fat and carbs. Any ideas? I've tried sunflower seed butter which is good. But need other options.0 -
Minimum daily protein intake for a sedentary woman is 46 grams a day. My goal is about 70, which I rarely reach.
I agree, you chose a weak protein powder. My regular one is 25 grams protein a scoop at 100 calories.
Milk instead of almond water seems like an easy way to raise the protein level.1 -
Premier protein powder have 30 grams per scoop2
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ricopez1029 wrote: »Premier protein powder have 30 grams per scoop
Actually, Premier Protein Powders are my favorite for taste. However, I switched to Body Fortress because of the carb content. One scoop of Premier protein was 8g carbs, where one scoop of Body Fortress Isolate was 2g carbs. Back when I was on a 2lb/week loss it made a big difference keeping me at or under my daily goals. Now that I'm at maintenance I am simply used to the Body Fortress brand and stick with it, but I'll sometimes grab a Premier Protein pre-made shake from time to time. They are yummy.
The biggest difference I notice in the two brands are the taste, Premier Protein is creamier (likely because of the extra carbs), and Body Fortress is a little more gritty.. however, you can negate the grittiness a bit by pre-mixing the day before and storing it in the fridge. After going through tub after tub of the isolates over the last year or more I don't notice the grittiness any more but still make my shakes the night before for the next morning.1 -
Not sure if anyone said this but you can add non fat Greek yogurt and I know the oikos has one with 15 g of protein. Also there is dry peanut butter powder as well.1
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Also do some research about which types of protein your body actually uses, so that you get a powder with the most usable protein. Adding ingredients that have protein like nut butters would also add protein.0
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