PROTEIN!

ChristianTalbert
ChristianTalbert Posts: 16
edited December 17 in Food and Nutrition
I'm bulking and always come up short on my protein needs. ANY HELP?!

Replies

  • zyxst
    zyxst Posts: 9,149 Member
    You could try protein powders. Seems to be one of the best ways to increase protein without upping carbs and fat. I tried them, but the taste was horrible.
  • ChristianTalbert
    ChristianTalbert Posts: 16
    i do but still come up short
  • 81Katz
    81Katz Posts: 7,074 Member
    Chicken? Turkey? Yogurt?
  • 2Bgoddess
    2Bgoddess Posts: 1,096 Member
    I like protein shakes, and add almond milk to it too. be sure to have protein with each meal. greek yogurt is chock full of protein. lean meat, nuts, stuff like that.
  • AeolianHarp
    AeolianHarp Posts: 463 Member
    How much do you weigh and how much protein are you taking in?
  • OOShayShay
    OOShayShay Posts: 1
    Low fat/No fat cottage cheese...Trying to up my protein myself and it seems to be the most inexpensive, protein loaded thing you can buy...I hate the taste, so I usually throw in some fruits, a pinch of splenda or stevia...1/2 cup serving is loaded with protein, and is pretty heavy, sticks with you and keeps you full!!!
  • ChristianTalbert
    ChristianTalbert Posts: 16
    I weigh 121. On this website it says i should take in 188g but I've read where i only need 121g
  • ChristianTalbert
    ChristianTalbert Posts: 16
    121 pounds. this site says I should take in 188g but i've read i need 121 g
  • Nutrition1975
    Nutrition1975 Posts: 111
    Protein shake with peanut butter and milk great source of protein!!
  • AeolianHarp
    AeolianHarp Posts: 463 Member
    I weigh 121. On this website it says i should take in 188g but I've read where i only need 121g

    1g per pound bodyweight is a good starting point. Lyle McDonald recommends 1.1g-1.5g/lb of BW, which is 133g-181g. 1.5g is the maximum, so there's no point going over that. If you aren't a strength or power athlete then you can get away with much lower.

    What I would do is start off with 130g and track progress from there. If you are starting to notice that strength gains are stalling despite your weight increasing then you can increase protein gradually.

    That alone should help you hit your protein much easier. As a side note, I hit 150g quite easily. I take two shakes (50g) and usually half a pound of meat (52-57g). That's 100 something already. I also eat cheese and other dairy products since they are protein dense. Carbohydrates contain residual protein, so it becomes easier that way.
  • sapalee
    sapalee Posts: 409 Member
    I'm going with a gram per pound of LEAN body mass as a minimum, but as I am also doing paleo/primal my goal is set even higher based on caloric % breakdown. I'll use a protein shake to get to my minimum or if I just need to get my calories up. Mixed in smoothies or OJ it's really tasty. Intek evolution vanilla. I also just eat a lot of eggs, greek yogurt, beef, pork, nuts, and seafood. Nuts have been a great way for me to get my protein and fat needs up in one shabang.

    At 121 pounds your needs for building are way less than 188g, but I wouldn't worry if you go over. I originally had my calculations too high as well.

    Here is a link that shows some calculations to get an idea of how much you should aim for. Based on your weight and activity.

    http://exercise.about.com/cs/nutrition/a/protein.htm

    Here are some formulas
    1. Weight in pounds divided by 2.2 = weight in kg
    2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

    Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

    Example: 154 lb male who is a regular exerciser and lifts weights
    154 lbs/2.2 = 70kg
    70kg x 1.5 = 105 gm protein/day
  • tkahler1
    tkahler1 Posts: 1
    Plain oatmeal cooked according to how you like it, but add a scoop of vanilla protein powder! Gives it some extra "kick"! Good luck.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    OP your profile, post count, bio, and diary all confuse me.

    You say you're 15 and in high school, but then your profile says 25. You say you need to eat more protein cause your builking, but yet you don't eat any protein? lol. You say you drink protein shakes, but i dont see many protein shakes in your diary.

    I see Mountain Dew though.

    Do you eat meat at all?

    Are you lifting heavy?
  • JonesJennings
    JonesJennings Posts: 59 Member
    Consider Amino Acids pills. Protein is made up of chains of Amino Acid molecules, only there are several different types of Aminos and the protein needs to contain the right mix of each of them. If the body does not have enough of any one of them, it can fail to properly build muscle mass, even if a substantial quantity of protein is digested.

    I usually trust protein shakes to have the right Amino Profile, but take an AA pill with any protein rich meal made from natural ingredients, just to make sure all of the AA types are represented.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    How about just eating FOOD instead of filling your 15 year old body with supplements?!

    There's a novel idea.
  • Taylerr88
    Taylerr88 Posts: 320 Member
    protein is so easy.....

    eggs
    egg whites
    anything with eyes a mouth and a nose.
    that includes fish..
    yogurt.. greek usually..
    nuts
    protein powder

    ALSO LIFT HEAVY or its useless anyways.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    OP your profile, post count, bio, and diary all confuse me.

    You say you're 15 and in high school, but then your profile says 25. You say you need to eat more protein cause your builking, but yet you don't eat any protein? lol. You say you drink protein shakes, but i dont see many protein shakes in your diary.

    I see Mountain Dew though.

    Do you eat meat at all?

    Are you lifting heavy?

    I noticed the same. I have 2-3 scoops of powder almost every single day to hit my protein goal.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    sodas....what i DON'T drink
  • ChristianTalbert
    ChristianTalbert Posts: 16
    hahaha. It wouldn't let me join since I'm under 18. I was off of this website for a while and when I started I didn't take protein. And I haven't took any recently because I'm trying to get it from foods because I'm on spring break. ( I'll continue lifting this week). Yes I eat meat. Lately I've been doing 4X5 workouts, 80-85% of my max.
  • ChristianTalbert
    ChristianTalbert Posts: 16
    i know , i try not. this weekend has been my first soda's in a while
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