How to reach reccommended protein level!
alexandravictoria88
Posts: 138 Member
Morning lovely people.
I am recommended to eat 180g of protein a day. I have protein with every meal plus a protein shake and i still cant reach it.. i struggle to eat this much protein lol. Anyone else have a few tricks up their sleeves or know of any way i can get some more protein in?
Thankkkk youuu:)
I am recommended to eat 180g of protein a day. I have protein with every meal plus a protein shake and i still cant reach it.. i struggle to eat this much protein lol. Anyone else have a few tricks up their sleeves or know of any way i can get some more protein in?
Thankkkk youuu:)
2
Replies
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Who recommended 180 grams a day to you? That seems extremely excessive. I'm a 5'11, 200 pound male with a 2350 daily calorie goal and my protein goal isn't that high.16
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More info required!
Weight? Seeking to gain or lose weight? Exercising heavily? Who recommended 180g and why?3 -
My guess is that most people would struggle to reach 180 grams of protein a day....12
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I struggle to reach my much lower goal of 68 g. a day. So I'm no help. I'm thinking eggs, fish, chicken, adding beans to everything but I'm thinking you probably already do that type of thing.
But I'm also curious as to why your protein requirement is so high.1 -
Who gave you those numbers? There's no way you need that amount. Aren't you already at a low body weight?
Do some research.4 -
I'm 6'1" 188 lbs and am building muscle and consume around 130-150 grams of protein. I seriously doubt you need 180 grams of protein unless you are going for Ms Olympia?4
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I see these kinds of numbers recommended for those who do a lot of strength training. Barbell Medicine might be the most reputable of those who recommend high protein, but there are several.
At 5'11"/ 205 lb, those recommendations for me are about 220 g per day, depending on whether I'm cutting, maintaining or bulking. And age is a factor in those recommendations as well (older = more).
Not saying they're correct, but there are merits to each "side" in this "debate". Works for me - although hitting a high protein goal does take work to get there. I think it's ultimately a matter of how optimal you want your diet to be with respect to strength training. If you are not going all out for that, I'm not sure high protein quantity matters as much (which is not to say it doesn't matter).
The best way to do it for me is to look for lean sources so I don't blow up my calorie total trying to reach my protein goal. The usual suspects for me, though you can tire of them, include tuna, chicken breast, pork tenderloin, just about any kind of fish, egg whites, whey protein powder, and other lean cuts of meat.2 -
We definitely need more information from you. What are your stats? What is your calorie intake? Goals? Are you trying to build or retain muscle?
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Lillymoo01 wrote: »My guess is that most people would struggle to reach 180 grams of protein a day....
Not that hard, I get 180-200g a day. However I'm eating around 2800-3000 calories is protein is 25-30% of my daily calories which is well in the range suggested by the CDC.2 -
Examine.com has a lengthy article on how much protein you "need" here:
https://examine.com/nutrition/how-much-protein-do-you-need/
They also have a handy calculator:
https://examine.com/nutrition/protein-intake-calculator/7 -
who recommended? what is that is relation to your other goals for the day (total cals; percentage etc)
initial thoughts are its pretty high - for reference - i'm 165lbs and do 135g a day - which is about .81g/total body weight (.6-.8 is the recommendation and its roughly 1.1 of my fat free mass)2 -
I'd struggle to reach 180 for sure. Luckily my goal is more like 90 g (0.6-0.8 g per lb of a healthy current or goal weight). 120x0.6=72, 120x0.8=96. Also, last time I had a DEXA it said I had 96 g lean mass.
If 180 is really correct for you, you likely have a much higher calorie goal than I do, however.0 -
alexandravictoria88 wrote: »Morning lovely people.
I am recommended to eat 180g of protein a day. I have protein with every meal plus a protein shake and i still cant reach it.. i struggle to eat this much protein lol. Anyone else have a few tricks up their sleeves or know of any way i can get some more protein in?
Thankkkk youuu:)
Instead of questioning you, I'll actually try to answer your question. Hopefully you are not vegetarian/vegan, because the easiest way to increase your protein intake with the lowest amount of calories is egg whites. It does get hard to eat a lot of egg whites, but if you can mix then in with other foods it's a good way to boost your protein intake.
Other options are chicken breast/turkey breast. What I do is cut it up into cubes and air fry it with a quick spray of avocado oil and some zero calorie seasonings. Also lean deli meats like ham or pastrami. If you are vegetarian/vegan, the only thing I know that has good macros is seitan (but I haven't looked into vegan options all that much).
I typically shoot for 1g protein per 1lb of body weight (+- 10) so right now I go for between 165 and 185, but I'm usually over 180 every day because I just feel better. Right now i'm at 1800ish calories a day so it's not hard to get there. Best of luck to you.
EDIT: Also forgot to mention chicken bone broth. I use a brand which is 8p/0c/0f per cup and I use 2 cups to make pho or raamen.
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alexandravictoria88 wrote: »Morning lovely people.
I am recommended to eat 180g of protein a day. I have protein with every meal plus a protein shake and i still cant reach it.. i struggle to eat this much protein lol. Anyone else have a few tricks up their sleeves or know of any way i can get some more protein in?
Thankkkk youuu:)
Your target of 180g per day is way overkill.8 -
Theoldguy1 wrote: »Lillymoo01 wrote: »My guess is that most people would struggle to reach 180 grams of protein a day....
Not that hard, I get 180-200g a day. However I'm eating around 2800-3000 calories is protein is 25-30% of my daily calories which is well in the range suggested by the CDC.
@alexandravictoria88 we need to know more about you. What is your daily calorie goal? If it's 2800-3000 calories like the person I quoted, 180 g would indeed be a reasonable goal.
However, I suspect someone gave you an unreasonably high goal. Did they give you a percent?4 -
Understand that the reason people are pushing back a little is because you are struggling. The source of your struggle is likely a overly high protein goal. I eat more protein than I need but it is not a struggle for me. I tend to run moderate carb and lowish fat so my protein ends up being higher.
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Understand that the reason people are pushing back a little is because you are struggling. The source of your struggle is likely a overly high protein goal. I eat more protein than I need but it is not a struggle for me. I tend to run moderate carb and lowish fat so my protein ends up being higher.
Well, that and she stated in a recent thread that she was eating 1200-1400 calories and had suffered an eating disorder plus she had a certain amount of freak-out involved with trying to balance macros.
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Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
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Thank you to everyone who gave me some ideas. Im tired eating eggs lol hence why im trying to find other ways to get some extra protein.0
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