are you really only getting 45grammes?
Apparently so. That's everything, bread, veg and so on. Sometimes I hit 60g or so, but I don't think I'm in danger of eating too much protein.
Been "tracking my macros" using My Fitness Pal and my protein was well short of where it should have been.
Same for me.
I ride most days and try to run once or twice a week. I was 1/3rd to 2/3rd of my fitness pals recommendation.
I've been using a huel and protein "yogurt" a day for 9 months.
I hoped I'd loose weight as I wouldn't be so hungry all the time.
I haven't lost weight, but it was easier to train up. I am much less hungry and much less likely to pop out for chocolate in the evenings.
The huel is £60 a month, but at £5 a snack run/ £8 lunch at with with a cake at the canteen I think is about coat neutral. While the protein shake might not be the healthiest thing in the world, someone has put effort into it being healthier that chocolate and crisps.
You need more cheese nickc - everyone needs more cheese all the time 🙂
Beyond the recommendations of what protein you should be consuming (in my world driven by Gymbro social media) is there a specific issue you're trying to resolve?
I've stopped taking whey protein but upped by carb intake and feel a lot better for it.
Based on the opionon of a mate who used to take creatine and whey for many years, who has similar activity levels to me and is an advocate of getting it naturally.
You need more cheese
I love cheese but the dairy industry is cruel, and cheese is high in salt and saturated fats, and more than a modicum is not healthy: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese if we're going to stay with bhf links
Mmmmmmmmmm - cheeeeeeese
Tha BHF article says 30g is a portion, I could inhale 30g of cheese and not notice, mind you their measuring method of using fingers as portion sizes, might start to make up for lifetime of struggling to buy gloves for my 3xl hands.
Lard
cheese, homous?, baked beans, kidney beans.
-
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Hemp seeds have over 50% more protein than chia seeds. Unlike some other plant proteins, they do not cause bloating and provide a better ratio of essential fatty acids.
If you're struggling with Dairy (like I am a bit) but want/need to up your protein intake in liquid form, Beef Protein Isolate is a thing.
I'm trying the NXT nutrition stuff and it mixes well, tastes like electrolyte tablets (ie fake fruit) and my stomach is happy.
Not for the Vegans/Vegetarians obviously.
Currently eating a 6oz sirloin and 3 eggs.
In light of this thread i was clearly not eating enough of it. So ...
Chicken, protein powder, Greek yoghurt, eggs, nuts & seeds.
Occasionally other meat in place of the chicken.
Need to eat more fish.
Ultimately, one of three sources: (1) The Haber-Bosch process, or (2) N-fixation by root nodules and bacteria, (3) Lightning (very minor).
Are these protein choccy bars worth getting ? Just as a kind of booster tthing to add to normal protein sources ?
Not cheap though, and the cadburys cream egg ones ive been buying at £2.50 a throw, but i thought pricey, but if it helps then maybe as an additional it's probably worth it.
Any opinions on such ?
I've been sticking with steak. 250g of it seems to equate to 50-60g protein, but i still cant quite believe im supposed to be taking in 120g protein daily. (I weigh about 80kg)
What are these unflavoured protein powders a few folk have mentioned?
(As a vegetarian) I almost certainly don't get enough protein, but I'm far more likely to add a handful of fortification into an existing meal than drink a pint of banana gloop.
I eat a lot of chicken (I'm kinda a local legend in this regard.)
I'd been trying to stick (as much as possible) to a whole-food plant-based diet for a while, i.e. vegan with as little processed crap as possible. However, I was really struggling to get enough protein without resorting to protein powders (which very much don't fit the whole-food part). Given that the main reason for my diet choice is health based (particularly heart health due to family history), I had a long hard look at the health impacts of introducing a few select non-vegan choices into my diet.
I now have the same breakfast pretty much every day (250g Yeo Valley 0% fat greek yoghurt, 60g blueberries, 6g flaked almonds, 30g oats, 1 tsp maple syrup - all organic). That immediately gives me 30g of protein, along with a whole load of other nutritional benefits, and makes hitting protein targets so much easier. I've also thrown in 2 or 3 organic eggs per week. Purely in health terms, I'm not aware of any disadvantages to this over a fully vegan diet, and it has removed the main source of ultra processed food from my diet (protein powder). Whether or not there are any inherent problems with protein powder being a UPF is debatable, but intuitively this feels healthier. Also, and perhaps more importantly, it's much tastier and more satisfying.
I do feel bad for the cows and chickens, and if I could find a readily available, reasonably priced, unprocessed, preferably organic, high protein, vegan alternative that I enjoy eating on a daily basis then I'd be all over it. However, to date such a magical food has eluded me. I'd love to hear any suggestions. Part of the problem for me is that I'm trying to lose a few pounds and hitting protein targets while on a calorie defecit is extra hard.
Incidentally,
You lot need to watch this YouTube channel. He's talking about protein, but his presentation style is fantastic.
https://www.youtube.com/@LouisHowardpt/
I've finally caved in and looked at this My Fitness Pal. I think i'll give it a few days of tracking food to see where i'm at protein-wise.
I think mussels must be hard to beat in terms of ethical animal protein: don't require any harvested input, don't have a massive negative effect on the local environment; just sit there growing on cables, filtering seawater, until they get picked. I'm sure there's some reason I've not considered that makes me a monster for suggesting this.
Buckets of wasabi peas. A portion of nuts and seeds a day. Basically swapped out crisps & biscuits for snacks that are just as tasty and happen to be less empty nutritionally. Trying to have cheese and meat very rarely, but I’m not risking avoiding them completely. Plus being a rare treat I get the really tasty stuff when I indulge.
”Protein” labeled food seems to be about using up waste products that used to be seen as only suitable for feeding pigs… and then charging more. Swill in human attracting packaging. Rarely heathy in any way.
I was just reading that the average Goose egg contains about about 20g each of protein, compared to 6g or 7g for chicken. Never tried goose eggs, but i think I'll try them.
Is that because they're three times the size?
(I have no idea if that's the case)
I eat pretty well as an omnivore, but I don't put a great deal of effort into thinking it through, apart from avoiding heavily processed foods (Mrs Reeksy does a fair bit though) and certainly don't aim for protein.
On my first day of tracking on my fitness pal I was 31g short of my 153g protein target, which was interesting. Was a fair way under on calorie intake too...
What a pain it is adding in all the ingredients of all the meals though.
Never tried goose eggs, but i think I'll try them.
🤮
Is that because they're three times the size?
Yes.
We kept chickens, ducks, geese... everything when I was a kid. While the nutritional make up of the eggs of all three are different, and they all have a different taste... the protein provided is down to the size. We've chosen to eat hen eggs for a reason though... duck and goose eggs are best left to use in baking... they are "richer" tasting, but not in a good way in my opinion, especially goose eggs. My dad loved them though and saw them as a treat. So... different tastes...
the northwind makes a verygood point. most people miss the protien that comes in other foods.
You mean food that doesn't have 'protein' in the title has protein in? OMG, what's this lie that we are being sold? 😆
Good bit of explanation around protein requirements, ageing and how the body digests and uses it in the first section of this video
Beef and eggs mainly. Eating more pork lately, usually shoulder slowly cooked in a Croc Pot. Lots of lovely electrolytes in pork.
Pescetarian here so protein from fish, but also eggs cheese edamame beans etc
The protein grift is real. Don't get pulled into the fad, it, as someone else mentioned, it's more about moneymaking for the manufacturer than concern for your health.
Yes yes you need to take it into account, but turn down the volume on the social meeja bs
The protein grift is real. Don't get pulled into the fad, it, as someone else mentioned, it's more about moneymaking for the manufacturer than concern for your health.
You just need to be careful with labels. Plenty of examples of 'protein' versions of a food that has the same or less protein in it than the 'normal' version.
Since increasing the proportion of protein in my diet since Christmas, I have definitely noticed that I stay fuller for longer so it helps with reducing the desire to snack & over-eat.
I was eating tons of carbs (admittedly in the form of fruit) because every time I would get peckish at work I would grab a banana, apple or some grapes. Not a bad thing exactly, but the fruit didn't keep me particularly full for long so I was eating a lot of it whereas a protein shake in the afternoon (~120cals & 23g of protein) keeps me going until dinner time.
Not eaten red meat in decades so most of my protein comes from veggie food, eggs and the odd piece of fish. Homemade seitan is a favourite - I make a big batch every now and again and freeze it. Bang it in a wok with garlic, ginger. Lush.
And loads of tofu, oats, beans and chickpeas. And lentils... man I love a dhal!
I think that's a good point, but also these are very heavily processed foods, FWIW, and those are are also questionable in their own way.
Just my 2g(/kg)
What a pain it is adding in all the ingredients of all the meals though.
Yep, but after a few days you should have a list of recent meals/foods you've eaten and you can compile a meal composed of the regular foods you eat which makes it a whole lot quicker to enter. And use the bar code scanner to add the different foods you eat if they come in a packet
A typical day so far requires 30 items entering. Sure some of those are repeats, but only breakfast is a repeated meal. Not much comes out of a packet. Fortunately my wife makes meals to a set calorific value so I’m eating her size meals which is working well.
Pork scratchings.
Food of Champions.
You just need to be careful with labels. Plenty of examples of 'protein' versions of a food that has the same or less protein in it than the 'normal' version.
... meaning they can charge three quid for a flapjack.
I've been through a bunch of these and the best I've found is the My Protein range. I think it might be Mueller?
