Protein Help
CycleChickWales
Posts: 4 Member
Really struggling to hit 40% protein. Can anyone help? I don't have a big appetite. I don't eat red meat or eggs which I know limits things.
Plus I have to eat high fibre due to medical reasons.
Any advice would be really appreciated.
Plus I have to eat high fibre due to medical reasons.
Any advice would be really appreciated.
0
Replies
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Why have you set your protein to 40% and how many grams does that give you to eat?
Eating sufficient protein is important for maintaining muscle while you lose weight, and hugely important for ensuring you build enough muscle if you are weight lifting, and that is your goal....but "sufficient" isn't really that high, it's generally around 1 gram per lb of lean body weight.
For the purposes of weight loss only, the amount of protein you eat is not important.3 -
My target is 40% too but I don't always hit it (and definitely won't today). I aim for 4x weekly (was only meeting target once a week in October). Perhaps working up to the goal while you figure out what your go-to meals and snacks can be would make for less of a struggle.
My go-to stuff includes lactose-free skyr or Greek yogurt, egg whites, Vega protein powder (but never more than 2 scoops daily), chicken, sardines, cod, and salmon.
While I'm a superfan for fiber what does "high fiber" mean to you?1 -
I tend to front load it, usually with supplimentation vs re food. That way at dinner I'm not trying to figure how to get 85 grams in a sitting
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Several ounces of chicken breast here and there will do the trick.2
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I make salad dressing with hummus or silken tofu for a protein boost, but I rarely hit that 40%. I use the .8g per kg of weight target instead.
I was worried about low protein when I switched to a completely vegan diet 3 years ago, so asked my doctor to check it when she does bloodwork every six months-- and I've never had a protein deficiency.1 -
Eat more chicken, turkey, seafood, and protein smoothies.1
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How many grams a day are you trying to eat?
Seafood, chicken, turkey, bison, lamb, pork, Greek yogurt, and smoothies with protein powder are my favorite.1 -
CycleChickWales wrote: »Really struggling to hit 40% protein. Can anyone help? I don't have a big appetite. I don't eat red meat or eggs which I know limits things.
Plus I have to eat high fibre due to medical reasons.
Any advice would be really appreciated.
I can help - drop it to 30%.
40% is likely overkill. What's your goal weight?4 -
40% is rough. I can barely get 30% unless I use powders.
For meals try turkey breast tenderloin. Has a great protein/calories proportion. Also lean pork tenderloin or lean pork chops.
A go to snack for me is plain nonfat Greek yogurt with 2 tablespoons of peanut powder (Trader Joe’s). The peanut powder gives a nice flavor. About 170 cals and 25 grams protein.
I also snack on boiled shrimp with a little cocktail sauce- but high cholesterol and salt. Normally I need some salt though to offset working out. My cholesterol intake is generally high but last time I was tested it was fine.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting0 -
Fat free (and sugar free) Greek yoghurt1
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Why are you trying to hit 40%? Seems like overkill for most people. Back it down to 30%.4
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Greek yogurt, protein oatmeal, and seafood/fish are my go-tos.
...and protein powder, because really most meat/poultry just is NOT my thing.1 -
kshama2001 wrote: »CycleChickWales wrote: »Really struggling to hit 40% protein. Can anyone help? I don't have a big appetite. I don't eat red meat or eggs which I know limits things.
Plus I have to eat high fibre due to medical reasons.
Any advice would be really appreciated.
I can help - drop it to 30%.
40% is likely overkill. What's your goal weight?
Yeah, this.
Is there a reason you think 40% is necessary?1 -
CycleChickWales wrote: »Any advice would be really appreciated.
Without any context about you (which would get you far more personaliseded advice....) I would advise:
Setting an appropriate minimum protein goal in grams not percentages. (Appropriate for you is unknown.)
If you have slightly conflicting dietry needs (protein v. fibre) then don't go for a fast rate of weight loss and small overall allowance which will cause contention.
Seafood can be a calorie efficient way of getting a decent amount of protein into a restricted diet. Don't neglect veggie (beans would seem to hit both your goals) and dairy sources of protein too.
3 -
HEre a useful spreadsheet with protein sources:
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p12 -
I have been having using Premier Protein. You can get at any store. I make a smoothie with fruit, premier protein and some yogurt. Premier has 30 grams of protein. Like you I don't eat meat or eggs. Once I started incorporating these in my diet I haven't been nearly as tired as I normally am. Hope this helps.2
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Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
1 -
@sarah7591
Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
It's not actually accurate. Rate of uptake does have limits but that doesn't mean you won't absorb all that 8oz steak you eat in one serving. Our bodies slow the absorbtion, unless you get to ridiculous levels what you eat gets used rather than excreted or converted.
"Can I eat too much at once?
Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]"
Taken from https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
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@sarah7591
Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
It's not actually accurate. Rate of uptake does have limits but that doesn't mean you won't absorb all that 8oz steak you eat in one serving. Our bodies slow the absorbtion, unless you get to ridiculous levels what you eat gets used rather than excreted or converted.
"Can I eat too much at once?
Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]"
Taken from https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
I guess what I am asking is will excess protein be stored as fat?0 -
@sarah7591
Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
It's not actually accurate. Rate of uptake does have limits but that doesn't mean you won't absorb all that 8oz steak you eat in one serving. Our bodies slow the absorbtion, unless you get to ridiculous levels what you eat gets used rather than excreted or converted.
"Can I eat too much at once?
Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]"
Taken from https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
I guess what I am asking is will excess protein be stored as fat?
Only if you eat more calories than your body needs.6 -
@sarah7591
Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
It's not actually accurate. Rate of uptake does have limits but that doesn't mean you won't absorb all that 8oz steak you eat in one serving. Our bodies slow the absorbtion, unless you get to ridiculous levels what you eat gets used rather than excreted or converted.
"Can I eat too much at once?
Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]"
Taken from https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
I guess what I am asking is will excess protein be stored as fat?
Excess calories (energy) is stored as fat. You can't have net fat storage in a calorie (energy) deficit.1 -
@sarah7591
Onedaywriter ..thank you for the tip! I have heard this before. What do you feel is too much protein? I can consume 43 grams of protein for lunch which I feel maybe too much. (See post above). It is the majority of my protein for the day.Onedaywriter wrote: »40% is rough. I can barely get 30% unless I use powders.
Also be aware- if you have too much protein at one time, a lot of it gets “lost” as your body can only process so much at a time. If only it were really lost - converted to fat or carb and the nitrogen excreted in urine. So maybe you need less than 40% but more spaced out to get the same effect you’re getting at 40% if you tend to eat a lot of protein at one sitting
It's not actually accurate. Rate of uptake does have limits but that doesn't mean you won't absorb all that 8oz steak you eat in one serving. Our bodies slow the absorbtion, unless you get to ridiculous levels what you eat gets used rather than excreted or converted.
"Can I eat too much at once?
Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]"
Taken from https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
I guess what I am asking is will excess protein be stored as fat?
No.
Excess calories are required to add to your body fat and then it would be dietary fat preferentially stored as fat - conversion is an inefficient process, conversion of carbs or protein to fat are more like an emergency backup process.
You really don't need to be concerned about eating 43g of protein in one sitting, that would be massive over-thinking and micro-management of something that doesn't require it.4 -
I like to pre-load my diary before my day starts and plan my protein. Then I fit in veg/fruits around protein and avoid needing a lot of something at the end of the day.2
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Lots of disagreement with my last post. Sorry - i did say that protein could get converted to carbs. Apologies.
But there is a limit to how much protein a body can utilize all at once. See: https://blog.myfitnesspal.com/ask-the-rd-how-much-protein-can-our-body-absorb/
In USA, it is not uncommon for a serving of steak to be 16 ounces (approx 120g protein), tuna steak 12 ounces (96g), turkey breast 12 ounces (90+), pork loin 12 oz (90).
I am trying to get approx 170-175 G protein based on 22-2300 cals/day on days I workout. It was not uncommon for me to eat exactly what I mentioned for dinner. Dinner typically having well over 100 g protein (including healthy sides) with 20g (say 2-3 eggs and toast) or so coming from breakfast and 30 from lunch ( e.g. sandwich).
Now I’m trying to push more protein into snacks and have less at dinner and seeing better results.
That’s why my original post mentions a few snack options.
I don’t think 46 grams is too much at a swirling, but 100- 120 is likely too much.0 -
Onedaywriter wrote: »Lots of disagreement with my last post. Sorry - i did say that protein could get converted to carbs. Apologies.
But there is a limit to how much protein a body can utilize all at once. See: https://blog.myfitnesspal.com/ask-the-rd-how-much-protein-can-our-body-absorb/
In USA, it is not uncommon for a serving of steak to be 16 ounces (approx 120g protein), tuna steak 12 ounces (96g), turkey breast 12 ounces (90+), pork loin 12 oz (90).
I am trying to get approx 170-175 G protein based on 22-2300 cals/day on days I workout. It was not uncommon for me to eat exactly what I mentioned for dinner. Dinner typically having well over 100 g protein (including healthy sides) with 20g (say 2-3 eggs and toast) or so coming from breakfast and 30 from lunch ( e.g. sandwich).
Now I’m trying to push more protein into snacks and have less at dinner and seeing better results.
That’s why my original post mentions a few snack options.
I don’t think 46 grams is too much at a swirling, but 100- 120 is likely too much.
Thank you daywriter....the link you sent was really good. I appreciate your help. What was interesting is that article mentioned you absorb 25-30 grams of protein per meal so it is best to spread it out during the day.0
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