Needing more protein
christinerkalinowski
Posts: 2 Member
I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
0
Replies
-
MFP's default protein goal is easy to reach through normal food. Have you tinkered with the settings?2
-
Protein powder is a great way to meet your protein goals...without it, I would never reach mine. I love Isopure Whey Isolate.0
-
Its better to get your protein from food as opposed to powder if possible. Protein shakes have good amounts of protein. Premier makes shakes with 30g of protein per shake and muscle milk has 32g. I like the atkins ones the best, they have 15g. Also, greek yougurt for breakfast is a good source of protein. Oikos triple zero is fat free and has 15g a cup. light and fit also makes fat free greek yogurt with 12 grams per cup. For my lunch at work, I usually bring either a sandwich with turkey/roast beef or a salad with chicken, but I eat shrimp cocktail on the side which adds an extra 8 grams. Then lean protein for dinner. Hope this helps0
-
It'd probably be best, and overall easier, to first lose the weight you want then work on building muscle.0
-
I'd much rather eat food to get protein. Meat, eggs, and greek yogurt are my main sources. Protein powder is expensive and I don't like to drink my calories.0
-
Yes, protein powder is a great way to add extra protein in your day. Also you can look up foods that have higher protein and buy those foods (not just meat). keep it up0
-
Protein supplements can help certainly. Non-meat protein sources include: beans/legumes, eggs, hummus, mushrooms/ mycoprotein, nut butters, nuts/seeds, soy, tofu, tempeh, quinoa (awesome to add to rice recipes 50/50), yogurt
2 -
I struggle to get mine in too, and without the powder I rarely would hit my mark. Something that helps me also is finding a protein snack bar that's higher grams -- Clif bars have ones that are 30g! And they're so tasty, it's like eating a candy bar! It's important to me that I find powders that are tasty to me and that I use them as a tool. I think a lot of people overlook that aspect. I treat my "chocolate milkshake" as a "reward" for my workouts...thinking of them that way helps deter cravings and helps motivate me to do my workouts! Good luck!!0
-
I'm a vegetarian and eat 1% cottage cheese for protein. I add either cracked black pepper or paprika for added taste and no additional calories.0
-
mrvikingman wrote: »It'd probably be best, and overall easier, to first lose the weight you want then work on building muscle.
What makes you say that? My understanding is that it is more desirable to retain muscle rather than losing it and having to build it back.7 -
Thanks everyone for all of your feedback! One of my problems that doesn't help me reaching my protein goal is that I'm a super picky eater. I can't stand yogurt, cottage cheese, regular cheeses (unless they're on a burger or pizza). I'm definitely going to check on the Clif bars and the Muscle Milk as well as the other foods you've suggested. Thanks for all of your help!0
-
Another thing you may want to consider is adding a little bit more protein to your meals. If you added an ounce at breakfast, lunch, and dinner that is about 20 grams of protein.0
-
christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
So how much protein are you looking to get here?
The rule of thumb is about 1g per lb of body weight, a bit more than that for weight loss.
Low fat cottage cheese.
Dry curd cottage cheese is incredibly high protein and low fat/cals.
Edamame beans (baby soy beans)
Carton egg whites.
Lean chicken
Cod
Tuna
White navy beans
Greek yogurt
0 -
Read this thread (below). Look at the spreadsheet it links to, eat more of the foods from it that you enjoy, and less of the foods that aren't adding enough nutrition to your day for their calorie "cost":
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...
There's nothing wrong with protein powder, but personally I find food more tasty and satisfying.0 -
I easily reach my protein goals with just the food I eat (120-130 grams). Tuna, Greek Yogurt, and Chicken breast all have very high ratio of protein/calories. Sometimes I eat protein bars as a snack, but never protein powder (I hate it lol). I just make sure to include a source of protein with every meal.0
-
2
-
christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
So how much protein are you looking to get here?
The rule of thumb is about 1g per lb of body weight, a bit more than that for weight loss.
Low fat cottage cheese.
Dry curd cottage cheese is incredibly high protein and low fat/cals.
Edamame beans (baby soy beans)
Carton egg whites.
Lean chicken
Cod
Tuna
White navy beans
Greek yogurt
More than 1 gram per pound of body weight is overkill if over weight.
A better rule of thumb would be .6-.8 grams per pound. Or 1 gram per pound of LEAN mass.1 -
christinerkalinowski wrote: »Thanks everyone for all of your feedback! One of my problems that doesn't help me reaching my protein goal is that I'm a super picky eater. I can't stand yogurt, cottage cheese, regular cheeses (unless they're on a burger or pizza). I'm definitely going to check on the Clif bars and the Muscle Milk as well as the other foods you've suggested. Thanks for all of your help!
I'm with you, except on the cheese part. I will have a couple of babybells at lunch.
I am working my way through a box of Cliff bars from Costco. 20g per bar and they are not too bad tasting. I like the chocolate mint. I need something mid-morning anyway (I eat @ 5 am and noon), so these fit the bill fine.0 -
TresaAswegan wrote: »christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
So how much protein are you looking to get here?
The rule of thumb is about 1g per lb of body weight, a bit more than that for weight loss.
Low fat cottage cheese.
Dry curd cottage cheese is incredibly high protein and low fat/cals.
Edamame beans (baby soy beans)
Carton egg whites.
Lean chicken
Cod
Tuna
White navy beans
Greek yogurt
More than 1 gram per pound of body weight is overkill if over weight.
A better rule of thumb would be .6-.8 grams per pound. Or 1 gram per pound of LEAN mass.
I'd say 0.6-0.8g per pound of healthy goal weight (yes, pound, not kilogram - my opinion, not USDA's).
We don't need protein to maintain our fat mass; we need it to maintain our lean mass. The per-body-weight recommendations are just making a rough estimated adjustment to the per-lean-mass levels, for those of us who don't have a solid estimate of lean mass/body fat percent. It's close enough for gub'mint work.
Lots of people argue for different protein levels, though. It's one of those religious wars. 2 -
Hey there Christine,
so here is the reality to this question..there is in fact only one way to drop that many lbs, less calories sunday through sunday. Depending on your current weight you have to calculate and measure your daily macros or weekly macro goals in order to accommodate losing 1-2lbs per week. This in fact doesn't consider every other nuance in a diet such as the temptations of food, your well being, what types of food, etc. We as normal people are all dealing with stress and daily life that adds to weight loss or weight gain depending on which way you are aiming. And it is not at all a straightforward playing field when trying to lose weight for sure.
What I mean by that is you can't just drop 20 lbs and expect to only retain pure muscle and expect to be healthy and fit in any sense..it's a constant homeostasis battle keeping your body in check. The best way to go about this end goal is constant monitoring of your daily input and output of energy food and workout programs.
for example if someone wanted to lose 4 lbs , they literally could do this by staying on a consistent caloric deficit without working out or eating marginally healthy just LESS calories based on their weight for 14 days. however that's not the best approach if you are going for fitness and longevity or even an athletic approach I see you are looking to build muscle as well...Yes, protein is a building block but it helps build lean muscle like what AnnPT77 wrote. It's counterintuitive from your body's perspective to drop 20lbs and then only retain muscle. if you drop that much weight you will be losing just as much muscle as you are fat, but if you approach the weight loss as an 'up and down' process like stay consistent low calories for 14 days then switch to eating in access good healthy foods to build the muscle then switch back over again and I promise you, you will see much quicker gains in muscle and loss in fat then from some drastic approach of losing general weight.
Another truth is your body composition does not need as much protein as the media pushes and says you need in order to build muscle its all about the combination of 1. training programs and then 2. what 'grows' muscle is a healthy combo of both protein AND carbohydrates as well as eating in an excess. if you are eating in a caloric deficit to lose pounds your body wont pack on muscle it'll only lean out the muscle you already have, which has its own benefits of thinning out your body if that is your goal.
I can write many more paragraphs on all these factors, but if you had a goal in mind and wanted to reach out directly I can help build you a weight loss and workout program that fits your goals and your body personally.
Talk soon and hope this helps point you in the right direction!0 -
TresaAswegan wrote: »christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
So how much protein are you looking to get here?
The rule of thumb is about 1g per lb of body weight, a bit more than that for weight loss.
Low fat cottage cheese.
Dry curd cottage cheese is incredibly high protein and low fat/cals.
Edamame beans (baby soy beans)
Carton egg whites.
Lean chicken
Cod
Tuna
White navy beans
Greek yogurt
More than 1 gram per pound of body weight is overkill if over weight.
A better rule of thumb would be .6-.8 grams per pound. Or 1 gram per pound of LEAN mass.
I'd say 0.6-0.8g per pound of healthy goal weight (yes, pound, not kilogram - my opinion, not USDA's).
We don't need protein to maintain our fat mass; we need it to maintain our lean mass. The per-body-weight recommendations are just making a rough estimated adjustment to the per-lean-mass levels, for those of us who don't have a solid estimate of lean mass/body fat percent. It's close enough for gub'mint work.
Lots of people argue for different protein levels, though. It's one of those religious wars.
Goal weight is a better way of phrasing it. (For some reason I've never thought of phrasing it like that but it makes more sense.) I like to look at it similarly, in that we don't need to feed our fat haha. 1 -
mrvikingman wrote: »It'd probably be best, and overall easier, to first lose the weight you want then work on building muscle.
Absolutely not. It's MUCH easier to maintain what muscle you already have than it is to lose it (along with the fat you want to lose, since it's almost certainly not going to be all fat) and then try to get it back.1 -
Absolutely not. It's MUCH easier to maintain what muscle you already have than it is to lose it (along with the fat you want to lose, since it's almost certainly not going to be all fat) and then try to get it back.[/quote]
^^THIS^^! Do not wait to start building muscle. You will regret it. You will get where you want all the more faster if you build muscle, let alone you will like what it does to your shape .
1 -
Feel free to peek at my diary. You'll notice, eggs, hummus, dairy, meat, and peanut butter/powder all over it!
1 -
TresaAswegan wrote: »christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
So how much protein are you looking to get here?
The rule of thumb is about 1g per lb of body weight, a bit more than that for weight loss.
Low fat cottage cheese.
Dry curd cottage cheese is incredibly high protein and low fat/cals.
Edamame beans (baby soy beans)
Carton egg whites.
Lean chicken
Cod
Tuna
White navy beans
Greek yogurt
More than 1 gram per pound of body weight is overkill if over weight.
A better rule of thumb would be .6-.8 grams per pound. Or 1 gram per pound of LEAN mass.
This could be true for many, I hope I didn't make it sound like the golden rule I used the information from this review study, which sort of points at a highish number.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213385/#CR38
Here's the conclusions.
"Nonetheless, despite the limitations of the studies examined, the authors concluded that higher protein intakes 2.3–3.1 g/kg/day of protein was required to offset losses of lean mass [34]. Others, based on collective examination of data, have also hypothesized that much higher protein intakes are required to see preservation of lean mass and greater fat mass losses [37]. In contrast, a recent study by Pasiakos et al. [38] found that lean mass retention tended to be greater in a group consuming 1.6 g/kg/day versus a group consuming 2.4 g/kg/day. Thus, it would seem spurious at the present time to make specific recommendations about an exact protein dose. Suffice to say, however, that the sum of available evidence indicates that protein intakes higher than the RDA (1.3–1.8 g/kg/day) [39], possibly substantially greater (2.3–3.1 g/kg/day) as some have recommended [34], can offset lean mass losses. However, factors influencing specific recommendations would have to take into account the training status, goals, rate of weight loss (i.e. energy deficit), and training volume during the hypocaloric period."
So what they're saying is that for lean mass retention, during a caloric deficit, between 1.3 - 3.1 g/kg/day (0.6 - 1.4 g/lb/day) can help retain lean mass. So I use 1 g/lb/day as a starting point because it's in the middle. For reference, the RDA for protein is 0.8 g/kg/day (0.36 g/lb/day) of BODYweight. I consider that the minimum.
This isn't true for those lifting in a calorie surplus. In that case, somewhat less protein macro ratio is better for lean mass gains.
0 -
christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
The WHO says 0.83g/KG of ideal body weight meets the needs of 97.5% of humans. And that's assuming moderate activity. That's an easily attainable amount from a normal well balanced diet of real food. Even the IOC (Intl Olympic Comm) says 1.2-1.6g/kg is enough for their athletes. Since my exercise is not olympic level, I aim for 1g/KG or just above the WHO recs. I'm 120 lbs (54kg), so 54g is enough and easy to achieve on whole foods. I don't even eat meat most days or weeks and I can get enough protein. I eat lots of beans, lentils, whole grains etc.
People end up taking protein supplements coz they've been conned by those who sell protein powders and those promoting high protein diets etc. They tell you you need 2x as much and since it's hard to do so with real food you're forced to buy protein shakes or follow their diets. A healthy diet should not need a highly processsed food like protein powders. Nor should it force you to eat loads of animal protein just to reach an exagerrated protein level, since lots of meat raises your risk of various diseases.0 -
Traveler120 wrote: »christinerkalinowski wrote: »I'm trying to lose about 20 pounds while working out (cardio and weights) and a much better diet. I'm having a really hard time reaching my protein amounts, which I know is needed to build muscle. Should I be getting all of my protein through foods or is a protein powder ok to boost my amounts?
The WHO says 0.83g/KG of ideal body weight meets the needs of 97.5% of humans. And that's assuming moderate activity. That's an easily attainable amount from a normal well balanced diet of real food. Even the IOC (Intl Olympic Comm) saysprotein.g/kg is enough for their athletes. Since I'm no elite athlete, I aim for 1g/KG. I'm 120 lbs (54kg), so 54g is enough and easy to achieve on whole foods. I don't even eat meat most days or weeks and I can get enough protein. I eat lots of beans, lentils, whole grains etc.
People end up taking protein supplements coz they've been conned by those who sell protein powders and those promoting high protein diets etc. They tell you you need 2x as much and since it's hard to do so with real food you're forced to buy protein shakes or follow their diets. A healthy diet should not need a highly processsed food like protein powders. Nor should it force you to eat loads of animal protein just to reach an exagerrated protein level, since lots of meat raises your risk of various diseases.
FWIW, I don't find it particularly hard to get my personal 100g minimum from a "normal well balanced diet of real food". I don't eat protein powder or similar supplements (which I don't find tasty/satisfying) nor meat (or fake meat), nor much in the way of 'highly processed food' by most definitions thereof. I do eat eggs and dairy, though - plus quite a lot of legumes and some whole grains.
I'm not arguing with your decision to eat close to the WHO/USDA recommendation.
Since there's so much controversy, I'd like to see everyone read primary research & make up her/his own mind.
I just think it's substantially easier than you're saying to get more protein from food, for people who decide to eat more of it.
1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions