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Help with protein?

Tuesday, March 27, 2012

Ugh I don't think I am getting enough protein. I think I am supposed to be getting 72 grams or something like that and I am finding this extremely difficult with such limited calorie intake per day. I do get enough when I eat a protein bar in my day but the other days I am struggling I think :/ I want to get enough because I am trying to build my muscle mass. If anyone has some suggestions or think that 72 is more than necessary please share! The things I do eat are like a few grams here and a few grams there but nothing much. Even eggs are only 6.2 grams per egg and I can't eat any more than 2 at one time and I consider that a main meal lol. The reason I was saying that is because I just ate deviled eggs for lunch! haha...
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    Eat 1 egg and 4-5 eggwhites, that way you get about 25 grams of protein and about 4 grams of fat. The protein needs is different for everyone depending on age, weight , lifestyle and goals, but ACSM (American college of Sports Medicine ) says that it's 0.8 x your body weight in kilograms, not lbs (so divide your weight by 2.2). So someone who is 130 lbs is 59 kgs, which means they need a minimum of 47 grams. I would double that if I were working out hard or trying to gain muscle.

    2031 days ago
    Thank for all of your tips!! I definitely didn't realize how much protein was in cottage cheese and I will look into that greek yogurt!
    2031 days ago
    Non fat cottage cheese has about 16 grams of protein per 1/2 cup. I'll usually have a serving of that with two servings of fruit for breakfast and either a piece of toast and peanut butter or egg whites with Spinach. You get a good 30 grams or so and it's a perfect post work out meal.

    I read that you should have lean protein with every meal, including snacks. I found these really awesome 100 calorie packs of Almonds at the grocery store, so sometimes I'll have one of those and a serving of vegetables before lunch, and then for afternoon, I have a serving of protein water (130 calories, less than 2 grams fat, 7 carbs, 4 sugars and 20 grams of protein) and have yogurt for lunch. Protein is in more foods than you think! In fact, there are some whole grain bagels that pack 10 grams per serving. Good luck!
    2031 days ago
  • MPLANE37
    Try skim plain yogurt, with 14g protein and just under 140 kCals of energy. Also you can eat legumes, like beans, lentils, garbanzos, etc. You can have white fish that is packed with protein and with relatively small caloric density. Chicken/Turkey are good too. Take your pick.
    2031 days ago
    I've also been trying to increase my protein in the last couple weeks. I find that it has to be a conscious effort all day, with every meal.

    - Meat is great, obviously. Canned tuna is cheap and easy.
    - Greek Yogurt (as mentioned above) is wonderful if you can afford it/wait for sales
    - Cottage Cheese
    - I've recently fallen in love with a turkey bacon called 'DayStarters'. They taste amaaaazing, especially if fried. (25 cal/1g fat/5g protein a slice)
    - If dairy/animal meats aren't your thing, beans are a great source (that I usually forget about)

    SP recommends 60-136g of protein a day for me, and I've managed it almost everyday. The trick is being aware of the big and little ways it can add up.
    2031 days ago
    Greek yogurt is great. I also eat a lot of egg whites (normally I'll have scrambled eggs with 3 egg whites and 1 egg which comes out to about 21g of protein).
    2031 days ago
    Have you tried Greek yoghurt - it's got loads of protein, I have chocolate protein powder and make it into a pancake for breakfast (with egg whites and flaxseed), that works out at about 36g protein a serving.
    Protein is really important and 72g sounds about right
    2031 days ago
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