- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Tips on maintaining high dietary protein
Posted on 2/5/24 at 10:11 pm
Posted on 2/5/24 at 10:11 pm
Wtf. First time ever actually trying to count macros, and I keep seeing this standard of 1g of protein per lb of body weight per day to build muscle. Another source said 1.5 or 2g would be better. I have always heard/read the general sentiment that “I guarantee you’re not eating as much as you should be.” But holy smokes. I actually took to counting a couple days of my normal meals and I’m like hitting 50%, sometimes 33% of what my goal should be using the 1g/lb rule (nb4 jokes about my goal being 400g).
Any of y’all do anything like this? What are some tips for protein heavy dietary sources outside of chicken breasts and peanutbutter. I already eat these, but tryna think through how to jazz up some meals so it’s more sustainable.
Any of y’all do anything like this? What are some tips for protein heavy dietary sources outside of chicken breasts and peanutbutter. I already eat these, but tryna think through how to jazz up some meals so it’s more sustainable.
17
Posted on 2/5/24 at 10:19 pm to Mufassa
Well a two scoop protein shake will give you roughly 50g of protein right there.
Snack on almonds, peanut butter, boiled eggs, beef jerky and an occasional protein bar.
If you eat with intent it’s easily attainable but it is tough at first. It all starts at the grocery store.
Snack on almonds, peanut butter, boiled eggs, beef jerky and an occasional protein bar.
If you eat with intent it’s easily attainable but it is tough at first. It all starts at the grocery store.
Posted on 2/5/24 at 11:22 pm to Mufassa
Eating towards your protein goals is a full time chore tbh. What I have done is simply mix things up every week or half week. Change from high protein fish like Salmon to Steak and Chicken Breast another week. Of course sources like nuts and protein shakes can help fill in the gap for added protein for example. Eating the same exact foods can become tiresome quickly, so make sure you switch it up every now and then while still maintaining your daily goals of reaching your threshold. I have been dieting and exercising for quite a while and lost 45 pounds in the meantime while gaining muscle, however, I admittedly don't even fully reach my protein goals because it can be challenging at times no doubt. Just keep it up and look into other good sources of protein that you favor to reach as close as possible to your goals. It doesn't have to be perfect as long as you're actively working towards it.
Posted on 2/5/24 at 11:36 pm to GeorgeTheGreek
quote:My question is: is powdered protein bioavailable in the same way, say, steak is? If all I ate were a diet of protein powder mixed in water, would it register as basically "carnivore"?
Well a two scoop protein shake will give you roughly 50g of protein right there.
Posted on 2/6/24 at 5:24 am to Mufassa
quote:You don't need that much protein to build muscle. Ignore that advice completely and never listen to anything they say again. Look to average.7 to 1 lbs per day and train hard.
Another source said 1.5 or 2g would be bette
Posted on 2/6/24 at 6:25 am to Mufassa
Start with breakfast. If I don’t get 30-40 g I feel like I’m playing catch up the rest of the day.
Posted on 2/6/24 at 7:13 am to Mufassa
Besides the obvious eggs, meat, milk, cheese etc...One of the best ways to knockout some protein is whole milk Greek yogurt (16g of protein per serving) with a scoop of your favorite whey protein. 2 servings plus your protein will easily get you 50+ grams of protein.
Oh and peanut butter isn't a source of protein...it's a fat.
Oh and peanut butter isn't a source of protein...it's a fat.
Posted on 2/6/24 at 7:25 am to Mufassa
quote:
Wtf. First time ever actually trying to count macros, and I keep seeing this standard of 1g of protein per lb of body weight per day to build muscle. Another source said 1.5 or 2g would be better.
I dont think this is necessary. Im literally on carnivore and dont hit 1g/1lb and I only weigh 180.
That said, you are gonna have to do lean meats if you are going for such high protein. Shakes are probably gonna be necessary too. Try cracking some eggs(or egg whites) in your shake as well.
This post was edited on 2/6/24 at 7:27 am
Posted on 2/6/24 at 7:42 am to scottydoesntknow
quote:
I dont think this is necessary. Im literally on carnivore and dont hit 1g/1lb and I only weigh 180.
That said, you are gonna have to do lean meats if you are going for such high protein. Shakes are probably gonna be necessary too. Try cracking some eggs(or egg whites) in your shake as well.
yes it is if you want to develop habits that keep you lean throughout life, want to gain as much possible and be as healthy as you can
180g is easy AF to hit. I mean wtf are yall eating that you cant eat 180g protein in a day
OP if you are 250+lbs you dont need 1g per. about 200-225 is plenty in general. is 300-400 better...yea but not enough to worry about at this stage at all and not enough to worry about unless the goal is to step on stage.
Posted on 2/6/24 at 7:48 am to Big Scrub TX
quote:
My question is: is powdered protein bioavailable in the same way, say, steak is? If all I ate were a diet of protein powder mixed in water, would it register as basically "carnivore"?
depends on the type of protein.
protein bioavailability is scored on the high Protein Digestibility-Corrected Amino Acid Score or simply by bioavailability.
using the bioavailability score whey concentrate would be 104
whey isolate would be 159
egg whites would be 100
beef would be 92-96
on the high Protein Digestibility-Corrected Amino Acid Score whey isolate scores 1 which is perfect score same as eggs and milk. beef is 92
as far as they making you carnivore....no that would be a protein sparing modified fast.
Posted on 2/6/24 at 7:56 am to lsu777
quote:
180g is easy AF to hit. I mean wtf are yall eating that you cant eat 180g protein in a day
Every day:
5 strips of Wrights Bacon
6 eggs
1 Banana
~1.25 lbs of ribeye or ny strip(depending whats on clearance rack)
1 tsp of honey
yes I am cutting down but this literally makes me full and its hard to eat much more than this. Obviously a lot of fat
im probably more around 175 (5'10) at this point and ~12% bf. Im not a big guy
This post was edited on 2/6/24 at 8:00 am
Posted on 2/6/24 at 7:58 am to Mufassa
quote:
Any of y’all do anything like this? What are some tips for protein heavy dietary sources outside of chicken breasts and peanutbutter. I already eat these, but tryna think through how to jazz up some meals so it’s more sustainable.
no fat plain greek yogurt - add it to protein shakes or just eat it
cottage cheese - if you don't like it plain, throw it in the blender and "whip" it. Makes it super creamy and now you can add it to all kinds of stuff. Add it to scrambled eggs to up the protein.
buy some Fairlife pre-made shakes to keep on hand if you need to get an easy 30 grams
But meat is king when it comes to getting protein.
Posted on 2/6/24 at 8:43 am to Mufassa
Copy and paste of a post I made here before...
I don't ever supplement to hit 200g. The key is not just eating the typical pastry style breakfast and instead get 40g of protein in the morning. I scramble up some ground turkey, eggs, and spinach over the weekend and wrap it in a burrito and eat that for the week. You can throw in some Greek yogurt and you're at 50g already. For the week I usually make a huge chuck roast in the crockpot (~70g per serving) served over rice, some chicken pasta (50g per serving), and some shrimp and rice (45g per serving). That's over 200g in around 3000 calories. But if you're trying to keep calories lower just air fry some chicken thighs/breasts. I'll also sometimes do a homemade chicken noodle soup heavy on the chicken so it's more like a stew (600 cals with 70g of protein), pork roast (350 cal, 35g of protein), hamburger steaks (640 cal, 64g of protein), or spaghetti.
Point is that there's plenty of high protein options to keep things fresh that are easy to make at home and prep for a week at a time.
I don't ever supplement to hit 200g. The key is not just eating the typical pastry style breakfast and instead get 40g of protein in the morning. I scramble up some ground turkey, eggs, and spinach over the weekend and wrap it in a burrito and eat that for the week. You can throw in some Greek yogurt and you're at 50g already. For the week I usually make a huge chuck roast in the crockpot (~70g per serving) served over rice, some chicken pasta (50g per serving), and some shrimp and rice (45g per serving). That's over 200g in around 3000 calories. But if you're trying to keep calories lower just air fry some chicken thighs/breasts. I'll also sometimes do a homemade chicken noodle soup heavy on the chicken so it's more like a stew (600 cals with 70g of protein), pork roast (350 cal, 35g of protein), hamburger steaks (640 cal, 64g of protein), or spaghetti.
Point is that there's plenty of high protein options to keep things fresh that are easy to make at home and prep for a week at a time.
Posted on 2/6/24 at 8:58 am to Mufassa
quote:
Wtf. First time ever actually trying to count macros, and I keep seeing this standard of 1g of protein per lb of body weight per day to build muscle. Another source said 1.5 or 2g would be better. I have always heard/read the general sentiment that “I guarantee you’re not eating as much as you should be.
The people saying this kind of stuff have guts and bench like 135
There’s no such thing as a skinny person anymore so nobody needs to be trying to eat more calories.
Just be on a permacut and if it tastes good spit it out
Posted on 2/6/24 at 9:24 am to el Gaucho
I meal prep and have several recipes for 650 kcal/50g protein. 2 per day. Supplement with Ratio yogurt, boiled eggs and zero carb protein shake 2x per day.
Meals are always protein, rice, veggies.
Agree it all starts in grocery store.
Meals are always protein, rice, veggies.
Agree it all starts in grocery store.
Posted on 2/6/24 at 9:46 am to RocketTiger
Good tip on the yogurt. That’s the kind of thing I’m looking for
And on peanutbutter, but it has protein in it? Do you just mean its fat-to-protein ratio is too high for it to function well as a primary source of protein in one’s diet?
And on peanutbutter, but it has protein in it? Do you just mean its fat-to-protein ratio is too high for it to function well as a primary source of protein in one’s diet?
Posted on 2/6/24 at 9:47 am to Mufassa
I eat 2 cans of tuna with a teaspoon of low fat miracle whip and pickles and a ratio protein yogurt every morning for breakfast. That’s about 60g of protein, I know that’s a lot for one meal, but it works for me.
Posted on 2/6/24 at 9:48 am to lsu777
180# and not competing against anyone except myself
Posted on 2/6/24 at 9:51 am to Mufassa
quote:
I actually took to counting a couple days of my normal meals and I’m like hitting 50%, sometimes 33% of what my goal should be using the 1g/lb rule
Ok but how are your carb and fat numbers? If you’re falling short on protein and exceeding on other macros, that tells the story. Your “normal meals” aren’t going to be ok anymore.
If you’re overweight, you should start losing weight simply by moving to a more protein-focused diet even if you don’t consciously attempt to limit calories, due to protein being more satiating.
Posted on 2/6/24 at 9:59 am to lsu777
Page 1 of 3
Popular
Back to top
Follow TigerDroppings for LSU Football News