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bluetzu
bluetzu Posts: 14
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looking for creative suggestions to hitting 130 grams of protein a day without purchasing expensive supplements

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  • RaeLB
    RaeLB Posts: 1,216 Member
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    look for protein dense foods to incorporate into your diet
    here are some good lists:
    http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
    http://www.howmuchprotein.com/foods/

    lean meat, poultry & fish
    diary products - cheese & milk (i'm a vegetarian so i put cheese on everything and drink lots of milk to get mine)
    eggs are a great source - egg whites are mostly protein -you can add them to meals such as soups, pasta, meatloaf, etc -or just hard-boil them and eat them as a snack
    snack on nuts & seeds throughout the day

    (i should actually be increasing my protein too, this a good reminder)
  • bluetzu
    bluetzu Posts: 14
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    Nice, lots of good info there......now balancing the wide world of protein lol

    while whey contains the highest levels of branched chain amino acids, egg protein contains the highest levels of alanine, methionine, phenylalanine, and valine, and soy provides more glutamine and arginine than any other protein. Also, during low calorie dieting, soy has been shown to be more effective than casein in reducing muscle catabolism. As well, soy isolates, which contain none of the questionable phytoestrogens found in the less expensive soy proteins, can increase both TSH and thyroid hormone levels and thus increase both the metabolic rate and fat oxidation
  • Blaqheart
    Blaqheart Posts: 235
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    look for protein dense foods to incorporate into your diet
    here are some good lists:
    http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
    http://www.howmuchprotein.com/foods/

    lean meat, poultry & fish
    diary products - cheese & milk (i'm a vegetarian so i put cheese on everything and drink lots of milk to get mine)
    eggs are a great source - egg whites are mostly protein -you can add them to meals such as soups, pasta, meatloaf, etc -or just hard-boil them and eat them as a snack
    snack on nuts & seeds throughout the day

    (i should actually be increasing my protein too, this a good reminder)

    Thank you this is very helpful nice to meet you. :happy:
  • bciochetti
    bciochetti Posts: 35
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    If you break it down supplements aren't very expensive. Here's a comparison of my protein powder (ON 100% Whey) and the chicken thighs I eat as a snack using MFP numbers:

    Chicken Thigh - 13 g of protein per thigh - about 24 in a package = 312g of protein / $20 cost of the package = 15.6g of protein / dollar
    Whey Powder - 24g of protein per serving - 72 in a tub = 1728 of protein / $70 cost of tub = 24.7g of protein / dollar

    Now, a chicken thigh has other nutrients that are good compared to the powder, but if we look at it strictly for protein cost effectiveness, the whey powder is better.
  • ijiiii
    ijiiii Posts: 61
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    Usually I buy boneless skinless chicken breast when they go on sale. You can grill them, make your own tenders, put them in salads, or anything to your imagination.

    I'm a little weary on protein powders since apparently some companies are not putting exactly what's on their ingredient list. Definitely avoid American Pure Whey products and Fitness Pro products as they are acting suspicious under several complaints from consumers. Unfortunately these companies don't really have to deal with many regulations at all, as long as no one is getting sick from these products the FDA isn't going to go after them.

    So I stick to meats since they seem pretty high on protein. Just buy whatever goes on sale.
  • bciochetti
    bciochetti Posts: 35
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    http://www.nsf.org/business/dietary_supplements/index.asp

    This is an organization in the states that certifies nutritional supplements for banned substances. I know MusclePharm and CytoSport have all of their products certified.

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