How to eat more protein

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Replies

  • Monkeymomma05
    Monkeymomma05 Posts: 116
    bump
  • heatherrose9
    heatherrose9 Posts: 122 Member
    bump
  • kgprice11
    kgprice11 Posts: 749 Member
    I like my protein shakes. I have a cookies and cream flavor that I make a nice fruit protein shake with milk, so I am getting a blast of protein. Also eggs are a good source as well as meat and fish.
  • DonnaCW
    DonnaCW Posts: 24 Member
    Most Americans get plenty of protein in their diets, you usually don't have to go looking for it.
    How much protein do I need?

    In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.2

    Recommended Dietary Allowance for Protein Grams of protein needed each day

    Children ages 1 – 3 13
    Children ages 4 – 8 19
    Children ages 9 – 13 34
    Girls ages 14 – 18 46
    Boys ages 14 – 18 52
    Women ages 19 – 70+ 46
    Men ages 19 – 70+ 56
  • saxmaniac
    saxmaniac Posts: 1,133 Member
    Recommended Dietary Allowance for Protein Grams of protein needed each day

    Children ages 1 – 3 13
    Children ages 4 – 8 19
    Children ages 9 – 13 34
    Girls ages 14 – 18 46
    Boys ages 14 – 18 52
    Women ages 19 – 70+ 46
    Men ages 19 – 70+ 56

    Screw the RDA, the RDA made me fat. Once I threw that out the window, and stopped eating 300g of carbs per day, 40 pounds melted off.
  • chris1816
    chris1816 Posts: 715 Member
    Everyone here has thrown out most of the major ones already, the key thing is; it should not be a challenge to meet or exceed your protein intake. On 2500 calories I take in anywhere from 200 to almost 300g of protein a day, that means for ever 10 calories I get at least a gram of protein.

    Build your meals with a protein base, then add veggies to that, whatever you have left from a calorie standpoint should be your carbs and good fats.

    Look for protein rich sources of carbs too (Almonds, Soybeans, Quinoa, cracked wheat, black beans, brown/black rice).

    Chicken breast, tuna, salmon etc will be your heavy hitters as far as good meat sources of protein. If you're not a hippie, calf liver is awesome for protein as well as nutrients (sooo much Vitamin A, B, Zinc etc).

    Of course you can also supplement, whey powder, hemp powder and the like.

    Feel free to poke around my diary for ideas.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    drink a glass of milk

    I drink milk nearly every day. Not enough protein in that to make a huge difference.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I use whey powder as supplement, mostly as an adjust to lower-protein meals.

    But I'd like to address your assumption about needing to hitting 130 when you exercise. For the record, MFP scales up *all* the macros equally when you exercise. but I don't follow that. I still shoot for the same 130/day (1g per lb LBM) and if I meet that I am satisfied. You don't get heavier when you exercise, you just burn more calories, and that can come from anywhere.

    I was wondering about that myself - whether protein should really be scaled up with the other macros. Since MFP just uses a flat percentage, it makes sense it would upscale everything.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    What kind of protein recommendations do people suggest? I too think the RDA is too low, but I'm not currently doing strength training/building muscle. Yes, I know I should be, and I'm thinking I'll start this fall - cardio is so much easier for me because I can do it anywhere any time and I have three young kids LOL. I can't join a gym and haven't found a strength program at home that I like (all I have is some small dumb bells and no room for much else - I downloaded the app be your own gym but haven't really tried it yet).

    So right now, my typical daily allowance of protein is around 90 grams.
  • FlyEaglesGuy
    FlyEaglesGuy Posts: 436 Member
    Hmmm,m, tuna!!!!!
  • chris1816
    chris1816 Posts: 715 Member
    What kind of protein recommendations do people suggest? I too think the RDA is too low, but I'm not currently doing strength training/building muscle. Yes, I know I should be, and I'm thinking I'll start this fall - cardio is so much easier for me because I can do it anywhere any time and I have three young kids LOL. I can't join a gym and haven't found a strength program at home that I like (all I have is some small dumb bells and no room for much else - I downloaded the app be your own gym but haven't really tried it yet).

    So right now, my typical daily allowance of protein is around 90 grams.

    Optimimum Nutrition - Almost any of their powders are great.

    On a budget - 6lb bag of Crytosport (Muscle Milk) whey at Costco for a good price.

    Be mindful of quick shakes like Muscle Milk, EAS etc, even the powder. They are a tad high in the heavy metals department, arsenic and the like. People get needlessly spooked by it though, but I wouldn't guzzle these all day. One or two a day though are fine, they are still solid nutritional supplements/meal replacements.
  • laylamurphy
    laylamurphy Posts: 13 Member
    bump!
  • Kebabmeatchips
    Kebabmeatchips Posts: 32 Member
    PHD Diet Whey is very good for getting protein without the calories. The Vanilla and Strawberry are superb.

    Where do you get that?

    To buy some on the high street then Holland and Barret is the best place but you pay slightly more than online so £30.99
    http://www.hollandandbarrett.com/pages/product_detail.asp?pid=2521&prodid=2784&searchterm=phd diet whey&rdcnt=1

    Online cheapest i can see is amazon.co.uk which is £23.33

    http://www.amazon.co.uk/PhD-Vanilla-Flavoured-Protein-Powder/dp/product-description/B003AXAG7G/ref=dp_proddesc_0?ie=UTF8&n=65801031&s=drugstore
  • takukate
    takukate Posts: 6 Member
    I had no idea you could even change your protein goal on here. Good to know. I myself am a pescetarian so I understand having to come up with creative ways to get protein. My personal favorite is roasted Chick peas. It's easy you can just buy them canned in water, drain them, spread them on a baking sheet and sprinkle with salt and pepper for simple flavors. I've used buffalo sauce before though and that was wonderful so just play with what you like. Different recipes say roast at different temperatures but what matters is achieving the texture you like. The longer you cook them, the less moisture, the harder they are, and the longer they will last without molding in a baggie in the cupboard. But you could always keep them in the fridge if you like them on the softer side. TONS of protein and low calorie :)

    I've also experimented with making my own protein bars. try this site :)http://www.nomeatathlete.com/homemade-energy-bar-recipe/
    they are sooooo great!
  • sarabelle0
    sarabelle0 Posts: 49 Member
    I am mostly vegan. The only way I can hit all the protein is to use hemp protein powder. A little pricey but it keeps me full and on target!
  • Sheila_Ann
    Sheila_Ann Posts: 365 Member
    bumping for later! thanks!
  • chris1816
    chris1816 Posts: 715 Member
    I am mostly vegan. The only way I can hit all the protein is to use hemp protein powder. A little pricey but it keeps me full and on target!

    Explain mostly vegan lol
  • Susan2BHealthier
    Susan2BHealthier Posts: 130 Member
    Quest 100% Natural Protein Bars...20g protein and Low Carb
  • Leanne926
    Leanne926 Posts: 158 Member
    Bump
  • HealthFreak1967
    HealthFreak1967 Posts: 116 Member
    i'm not a fan of protein shakes so i'll give you some plant based protein ideas that you can incorporate

    edamame (soybeans)
    tofu, tempeh, vegan burgers
    mushrooms
    asparagus
    hummus
    broccoli/cauliflower
    frozen chopped spinach
    pinto, kidney, black, or garbanzo beans
    greens like kale
    nutritional yeast can be added to anything and it's packed w/ vitamins, minerals, & protein plus tastes yummy
  • hypersensitiveb
    hypersensitiveb Posts: 342 Member
    Thanks for these ideas I'm finding it hard as a veggi to get my protein up with out paying a lot for it either cash wise or with high calories. I did find a bar called Luna bars that have 9-12 grams of protien in them. There at our local dollar store too ( dollar tree) for 1.00 . There pretty cheap at the grocery store too.
  • ryall70
    ryall70 Posts: 519 Member
    Bump
  • smithmom531
    smithmom531 Posts: 140 Member
    bump!
  • Diary_Queen
    Diary_Queen Posts: 1,314 Member
    i usually make a protein shake with IsoPure zero carb vanilla protein powder, protein enhanced unsweetened almond milk, unflavored whey factors powder and some creamy almond butter. 54g of protein for breakfast & 6 carbs & 360 cals.
  • future_runner
    future_runner Posts: 136 Member
    1. open mouth
    2. insert chicken
    3. close mouth
    4. chew

    just do this over and over again.

    No really, protein shakes are good, i like to make tuna salads with plain greek yogurt- tons of protein there. Hummus and veggies....did you say youre a vegetarian bc i didnt really read your post, I just felt silly then decided after to give a real answer. Soy beans.

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