How do you get enough protein everyday?

[RegularK]

Various types of nuts and legumes are good...
Tuna is a lean source of protein..
And eggs and such..

 

[Geekbabe]

Originally posted by: Riprorin

Originally posted by: Geekbabe
Unless it's whole grain get rid of that bagel! White flour bagels are among the worst offenders in terms of spiking insulin levels and causing the body to produce cortisol which in turn leads to extra fat-targeted right for the abs!

You could have an entire container of cottage cheese in place of that bagel,you could add all sorts of different fruit to it to give it flavor,you'll get a lot more protein that way too.

Btw,I love bagels but unless they're whole wheat or whole grain I save em for cheat days.

I thought that elevated cortisol levels was the result of stress?

They've found that certain foods also trigger production of this hormone and for folks in mid-life it translates to stubborn ab fat that won't budge..this is why you see people at the gym who are skinny everywhere else but who have a spare tire.

Monosaturated fats help fight this,certain nuts,avocado and dairy products.

 

[Amused]

Soylant Green does the trick for me.

 

[SagaLore]

Originally posted by: Syringer
Eh, meat/eggs can get expensive. I need cheapp solutions.

Eggs are NOT expensive. Eating 1 boiled egg 3 times a day is a lot cheaper than chugging down protein drinks.

It's not just about protein either - your muscles need those carbs and fat to repair themselves.

Eat more eggs, eat lots of tuna. The protein in that bagel is incomplete, you need complete proteins. Instead of meat, you could either eat a combo of rice/corn/beans - or a soy product.

 

[PingSpike]

Originally posted by: Amused
Soylant Green does the trick for me.

I hear its made of people. People have lots of protein.

I used to eat a lot of tuna salad sandwiches, chicken breast, cottage cheese and hamburgers. Eggs are good too, but I'm a piss poor cook so I usually just stuck to stuff I could george forman.

The shakes are chalky and kind of bad...mixes with skim milk gives more protein and makes them taste better. Sometimes I'd add a little nestle quick to get rid of the bad flavor. Then I'd just chug them right down all in one gulp.

The problem I found (I eat poorly again, I would like to get back to doing it right) was that I didn't have enough time to prepare and eat all this food. It wasn't eating it, I love to eat...it was having enough time.

 

[Amused]

Originally posted by: PingSpike

Originally posted by: Amused
Soylant Green does the trick for me.

I hear its made of people. People have lots of protien.

That's just a nasty rumour started by that Moses guy.

 

[vi edit]

With 200 grams of protien you've got to be pooping potatoes!

 

[PingSpike]

Originally posted by: vi_edit
With 200 grams of protien you've got to be pooping potatoes!

This is true. Prepare to sh|t a lot.

 

[AEnigmaWI]

^^ yah, or not at all if you don't get some fiber with that cement you're eating.

 

[TheNinja]

I swear we have one of these "I can't put on any muscle" or "How much protein should I eat" every month at the minimum. And everytime I post this - It worked for me but what people don't realize is that it is hard work and takes dedication to eat that much good food that often.

Meal # 1 - 400cal, 35g protein
3/4 cup of oatmeal
1 protein shake (milk/whey)

Meal # 2 - 450cal, 20g protein
1/2 wheat bagel w/ lite cream cheese
1/2 cup cottage cheese
1 apple

Meal # 3 - avg: 600cal, 35-40g protein
decent lunch (sandwich, grilled chicken, etc. with veggies, milk)

Meal # 4 (approx 1-1.5 hours before working out) - 480cal, 35g protein
1 banana
3/4 cup rice
1 protein shake

WORKOUT

Meal # 5 (after working out) - avg: 650cal, 35-40g protein
normal dinner (grilled steak, chicken, tuna, etc. with rice, veggies, milk)

Meal # 6 - 400cal, 35g protein
3/4 cup oatmeal
1 protein shake

Avg Totals = 3000calories, 200g protein

 

[TubStain]

Background: Work from 8am-4pm, lift weight3 times a week in the evening, and cardio for 35-40 mins on non workout days

Protein sources:

Morning breakfast:

- 6ozof fat free cottage Cheese (I buy a large tub and have a small plastic container that originally held a small yogurt and fill it up) . Protein: 20g

Lunch:

- Variable, but around 40g protein.

Late afternoon:

- 6oz fat free unflavored yougurt 10g protein.

Dinner at 5pm:

- Variable, but around 40g

<workout>

-Protein shake with 2 glasses of milk = 22+8+8 = 38g

8pm-9pm:

- 1 can Tuna Salad 33oz protein

Total Protein: 181g

I weigh 175lbs, and ever since upping my protein in hte past month itself, I've gained definite size improvements. I am 6' with about 15% BF. My goal is to cut right now while maintaining muscle. By eating high protein, I allow my body to consume ingested protein rather than my muscles since I'm on an overall calorie deficit.

Hope that helps.

 

[Rudee]

Originally posted by: Syringer
So I've been trying to bulk up, and find it really hard to get the "recommended" amount of protein everyday. I'm 165 lb. (a rather skinny 165), and "they" recommend about 200g or so of protein everyday, but on a day like today where I had one of the biggest protein days ever since I started counting, it wasn't even close to enough.

It went something like..

Bagel - 10g
Deli sandwich - 30g
Protein shake - 40g
Pasta and chicken - 40g
Apple + peanut butter - 10g
Protein shake - 40g
Total = ~170g

Should I just throw in another protein shake for good measure or something? Two a day is kind of a lot for me, and three seems like it'd be pushing it quite a bit. Or do I even really need that much protein?

That's not going to bulk you up much... Focus on starchy carbs. Protein powder doesn't give you bulk unless you ingest plenty of calories along with it.

 

[Ranger X]

I take shakes twice a day. The frequent pooping bugs the hell out of me!

 

[MonkeyK]

Eggs are one of the best deals in food available.

For a little over a buck, you get 12 eggs. Most folks couldn't eat more than 4 in a sitting.

 

[Gurck]

Originally posted by: Riprorin
Excessive protein will be converted by the liver and stored as fat so don't eat too much.

No, only happens with carbs. The body can't convert & store protein, which is one big reason why many people have trouble building muscle. It's pretty common for many people to not really eat any quality protein from dinner at 6pm till lunch at noon the next day. All those hours with none of the protein needed to pack on mass. Most people serious about gains have a source of protein every 3 hours or so, making sure to have some right before bed and some right after waking up, to ensure there's enough in the bloodstream at all times for the purpose.

 

[Rudee]

Originally posted by: Gurck

Originally posted by: Riprorin
Excessive protein will be converted by the liver and stored as fat so don't eat too much.

No, only happens with carbs. The body can't convert & store protein, which is one big reason why many people have trouble building muscle. It's pretty common for many people to not really eat any quality protein from dinner at 6pm till lunch at noon the next day. All those hours with none of the protein needed to pack on mass. Most people serious about gains have a source of protein every 3 hours or so, making sure to have some right before bed and some right after waking up, to ensure there's enough in the bloodstream at all times for the purpose.

Wrong. Excess protein can certainly be converted to sugars or stored as bodyfat.

 

[0roo0roo]

yup. like carbs, i think its 4cals per gram. fats 9 cals per gram i think, mems hazy. calories a calorie you can slow movement through system for better absorbtion by eating fiber.

eat way too much and u ask for kidney stones

 

[biostud]

Originally posted by: Syringer
Eh, meat/eggs can get expensive. I need cheapp solutions.

Soy Beans

 

[spaceman]

tuna, straight out the can.no mayo...just a little black pepper to taste.

 

[CPA]

Originally posted by: MAME
I found this:

When very high levels of protein are consumed, calcium loss through the urine increases. One researcher reports that when consumption increases from 0.8g to 2.0g/kg body weight (from 1.76g to 4.4g/lb body weight) per day, urinary calcium loss increases 50% (2). Little is known about how urinary calcium increases affect athletes, but with bone density a concern for many athletes, the issue must be taken into consideration during nutritional planning.

So what? Take a multivitamin, problem solved.


And I take over 200g of protein a day and sometimes I don't poop at all. But if I do, it's usually around 1 pm. Just thought everyone would like to know.

 

[Looney]

Originally posted by: MAME

Originally posted by: Xiety

Originally posted by: MAME
200 g of protein? I seriously doubt your body will be able to use more than 100-150 g anyway.

Bagel and eggs for breakfast (I eat mine for lunch) and you're almost half way to the daily requirement of 50 g.

appearantly you don't know jack sh!t.

body can process upto 40grams of protein for a 2 hour period.

considering he wakes up at 6, and goes to bed at 12, he will have 9x40grams = 360 grams to process.

I am not saying he should take more than his weight x 1.2 - 1.5 but taking he doesn't need is bullshit.

I lift weight + cardio 3-4 times a week and my muscle gains are minimal when I am not taking less than 250grams of protein / day. I am taking close to 300 grams and my muslce gain has improved significantly.

For the OP, try adding another shake and try eating chicken breast more if you find beef more expensive. Also, if you are not worried about weight, try adding some milk as it has 9 grams of protein per serving.

good luck.

I found this:

When very high levels of protein are consumed, calcium loss through the urine increases. One researcher reports that when consumption increases from 0.8g to 2.0g/kg body weight (from 1.76g to 4.4g/lb body weight) per day, urinary calcium loss increases 50% (2). Little is known about how urinary calcium increases affect athletes, but with bone density a concern for many athletes, the issue must be taken into consideration during nutritional planning.

Got a link to the source of that quote? But could the increase urinary calcium loss also be due to the fact that generally people who are consuming so much protein, are also consuming much more calcium?