Do you regularly meet your protein requirements?
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|Aug 10, 2009 6:59pm||
I’ve been recording my intake for approximately 2 weeks and not once have I met my protein level.
I haven’t used supplements, but eat a fair share of chicken and now I’m getting into tin tuna/salmon.
What else can I add to my diet to meet my daily protein needs?
I’ve managed to adjust my diet to meet the carbohydrates requirement, just this protein level seems pretty hard.
|Aug 10, 2009 7:01pm||
You can meet your protein needs if you eat a LOT.
Hard Boiled Eggs
Point is, you’re better off using some form of whey protien if you don’t have the ability to eat 6 times a day.
|Aug 10, 2009 7:14pm||
thanks Liquidmurr – I think I"m going to have to start using a supplement.
I may have to have one container at home (use this before I ride to the gym in the morning) which is approximately 20 minutes before I start at the gym and then one at work (we have a supplement shop around the corner) approximately 30 minutes after I’m finished at the gym.
|Aug 10, 2009 8:17pm||
You don’t have to eat six times a day or take supplements to meet your protein requirements. I get more than 90 g a day, and I’m on a 1400 calorie diet.
My favorite breakfast, for example, is a cheese omelette made from 1 egg and 1/2 cup of egg whites. The eggs alone is 20g of protein, and the ounce of cheese adds more.
I personally don’t like cottage cheese, but it’s a very high protein snack that a lot of people enjoy. If you compare different brands of yogurt, many of them are very high in protein as well and make a good snack.
If you search the forums for “protein”, you’ll find lots of people discussing supplement-free ways of getting your protein intake.
|Aug 11, 2009 12:18pm||
You’re experiencing what almost everyone who logs thier food experiences at first. I did the same thing. You’ll find tons of threads on here from people asking the same question.
I tried taking a protein supplement, but eventually decided it wasn’t worth the time, cost, or crappy taste. I eat lots of cottage cheese. Its cheaper and has almost the same nutritional profile.
I always (OK, 95% of the time) hit my protein number. I eat lots of cottage cheese, eggs, chicken, beef jerky, etc.
|Aug 11, 2009 12:29pm||
I was hitting my levels consistently for several months by eating lean beef jerky (1oz/day), but then I realized that I was paying ~$10-$12 per week and that it was actually cheaper to switch to a supplement.
It’s certainly possible to get your protein without supplementing but a supplement may be easier and cheaper.
|Aug 11, 2009 2:52pm||
Egg white are one of my favorites. You can usually find liquid egg whites in cartons which are great for omlettes or scrabled eggs. Or I hard boil a dozen egg and eat the whites only. I also like beans and tempeh for recipes.
I found it hard to meet my goals at first. Then I switched to about a 25% ratio which for me was more in line with the 1 g per lb of body weight.
|Aug 16, 2009 7:03pm||
Firm tofu, low-fat cottage cheese, lentils and peanut butter are my sources of protein.
|Aug 17, 2009 12:58pm||
“It’s certainly possible to get your protein without supplementing but a supplement may be easier and cheaper.”
This is exactly right. A pure whey supplement just makes getting that number (and getting the protein in a timely manner after a workout) just that much more convenient.
Aug 17, 2009 4:22pm
I’ll go with the concentrated whey protein idea myself, and I have some mixed with soy milk and xylitol late afternoon. That way I’m not craving when I’m cooking dinner, and I manage 100 to 120 grams of protein without eating meat.
|Aug 19, 2009 4:48am||
My breakfast is usually soy milk and eggs while lean meats are on lunch and/or dinner.
|Aug 19, 2009 10:24am||
Protein shakes blended with banana..some taste real good..takes 2 minutes to chuck it down.
|Aug 31, 2009 11:28pm||
Greek yogurt is much higher in protein than regular yogurt and IMO tastes better. Fage 2% greek yogurt has 130 calories and 19 g protein per cup.
|Sep 1, 2009 9:17am||
I love greek yogurt, I like to use it as a fruit dip – so good.
|Sep 1, 2009 11:40am||
I know that I struggle almost daily to meet my protien requirements and still stay with the limits of my calorie goals. Greek yogurt sounds like a good suggestion.
That said, all this talk of “Greek Yogurt” got me googling and I’ve realized something, I’ve had “Greek Yogurt” before. My folks used to have a couple of dairy cows on the farm and we had literally scads of fresh whole milk almost all year round. My oma, who was an old russian-german girl, used to make what she called cream cheese, except it was quite sour. She’d heat up the whole milk, pour it into some of the old stone crocks we had, then she’d scoop it out and hang the stuff up in cloth bags. She was making “Greek Yogurt”, or some reasonable facisimlie thereof!
I’ll have to take a trip around town here to see if I can find any.
|Sep 1, 2009 12:06pm||
@WSteven, if your grocery store doesn’t carry it, take a look at some of the european delis in your area, particularly if they specialize in Mediteranean or eastern european items.
|Sep 1, 2009 12:12pm||
@WSteven – kind of sounds like yogurt cheese, which I think is basically all the same thing. I made yogurt cheese once – you basically strain plain yogurt through cheese cloth. It was an interesting experiment.
|Sep 2, 2009 12:42pm||
Best way for me to reach it is protein shakes, chicken breast, and boiled eggs. Also protein bars for snacks during the day help.
|Sep 2, 2009 3:40pm||
I guess here’s a different question – do I NEED to eat as much protein as DB is telling me to eat? We’re not huge meat eaters, I can’t do dairy, soy or wheat…I do eat beans, but not as many as I’d need to meet the daily requirements. I’ve almost met my weight loss goal, and never worried about protein.
|Sep 2, 2009 4:38pm||
Probably not, there are other diet plans with different distributions of the macronutrients. I think DB follows Dr. Sears Zone Diet suggestions of a 30/30/40 protien/fat/carb split.
You might want to consult a nutritionist about your specific needs.
|Sep 2, 2009 5:46pm||
I rarely meet mine. I take 1-3 protein shakes per day, and still fail to meet requirements.
|Sep 3, 2009 8:46am||
I meet pretty much all my requirements now that I added Protein Shake to my 1400 calorie diet.
|Sep 3, 2009 10:26am||
I’m having a real scene trying to meet my requirements as well. I’m always hovering around 2100 calories, but am getting just over 100 grams of protein. The problem is I’m always just at 100 percent of my carbs. I’m vegan though and that makes it really hard to get much protein without also eating a lot.
|Jan 18, 2010 9:07pm||
I usually make my 150-200g protein daily on 2000-2300 calories. Hard boiled egg whites, whey shakes, chicken nuggets, and triple cheeseburgers are partly how I do it. Keep in mind my fat content is always high, but I’m on a weight-gaining diet
|Jan 20, 2010 4:35am||
Protein bars are made in different flavors to make them more palatable. They can actually be quite tasty; they are shaped like traditional candy bars. They taste similar to a granola bar but are denser.