Getting enough protein

[ammc]

Hi everyone,

I am new to this forum.

My question is about protein. I am having diffuculty getting all the grams of protein that I should be getting. I am a 150 lb female and work out 5 days a week strength training/cardio/yoga. I know I should be consuming 150 to 225 grams of protein to make muscle gains. I just can't seem to do it without relying on shakes or MLP bars. I really can only force myself to drink 1 shake a day. I hate the taste. I have tried many kinds and I always end up hating them. I rather eat real food, but a serving just doesn't seem to have enough protein so that I consume the amount needed by the end of the day. Any suggestions? Are their any kinds of protein supplements that I can add to my food that won't alter its taste but aid me getting more grams? thanks in advance.

[K (same)]

1lb of meat (any kind) has 120-125 gram of protein. Cook any way you like.

1 scoop of Optimum Nutrition whey (Pina Colada flavour is best, but I can't really smell. So my opinion is worthless) has 21 gram of protein. A serving of 2 scoops = 42 grams fo protein.

1 glass of milk (8oz/240 ml) has 8 grams of protein.

1 can of tuna (33gram) +3 eggs(6*3=18 grams) = 51 grams of protein. Sorry, I have no idea how to make this edible on an ongoing basis . I would die if I have to eat this everyday.

Just some suggestions. You can do the math. But I would go with 1lb of meat and 2 drinks of protein shake w/milk.

[Sweetness]

150-225!!! Holy crap thats alot of protien. I dont think women should be held to the same general standard as men, unless you happen to have 6% BF. If your 150 and ripped as hell all I have to say is WOW! Great job!! AMAZING. But if your not then 150 is prob a bit off, and 225 is way too much. Yes you can have too much, a by-product of excess protien is ammonia. So no matter what make sure your chugging that water! I hate shakes too, there is no flavour that is tasty. I try to find new ways of masking the taste. The coolest one I have found is putting it in my pancake mix! LOL. Hey it works. That and blend it with ice cream and a fruit. If you find a new "mask" let me know.

[ann6918]

I have always hated the taste of protein shakes as well, but they are a great source and a huge complement to any diet. The trick is to modify the taste. I'm currently into fruit shakes (probably a summertime craving). I'm using the Designer Vanilla Praline and I add a cup of pineapples and strawberries to it. I buy them in bulk at Costco and thaw them out as needed. If you're a chocolate lover, try a chocolate flavored protein and add some Hershey's syrup to it. There's a million options - you just have to experiment a little. A good place for recipes is the EAS site. Just remember to keep you ingredients low in cal's/fat!

Good luck!

[JohnnyBoneDry]

I can't believe so many people hate the taste of shakes. Have you tried it with milk? Use 2%, and with a vanilla flavor (Designer Whey, Myoplex, Nlarge2) it should taste like a vanilla shake if you put ice in it.

I agree that 150 grams is too much, unless you want to really bulk up. I think the number for women is .8 grams per pound of bodyweight.

A great thing to eat is canned chicken. It sounds disgusting but actually tastes unbelievably good. One large can has 60+ grams of protein in it.

You take the shake, and the one can, and you're at 100 already. Just eat two other normal meals and you're there.

[JohnnyBoneDry]

Stay away from protein bars. They are good as a quick fix in times of trouble, but if you are struggling to reach your protein goal, you can't really count bar protein. 30-60% of the protein listed in most bars is in either the form of collagen (you don't want to know what this is) or gelatin (horse's hooves) The problem is that both of these proteins are incomplete, meaning that they lack on of the 9 essential amino acids necessary for the body to take that protein and synthesize with it. In collagen's case, it is lacking tryptophan. So, the protein just passes through.

Designer Whey bars are pure whey protein, and promax bars have a legit blend. There are a few others, but these two are the ones I know for sure about.

[xamilo]

Originally posted by K (same)
1lb of meat (any kind) has 120-125 gram of protein. Cook any way you like.

1 scoop of Optimum Nutrition whey (Pina Colada flavour is best, but I can't really smell. So my opinion is worthless) has 21 gram of protein. A serving of 2 scoops = 42 grams fo protein.

1 glass of milk (8oz/240 ml) has 8 grams of protein.

1 can of tuna (33gram) +3 eggs(6*3=18 grams) = 51 grams of protein. Sorry, I have no idea how to make this edible on an ongoing basis . I would die if I have to eat this everyday.

Just some suggestions. You can do the math. But I would go with 1lb of meat and 2 drinks of protein shake w/milk.


You want to make your tuna and eggs eatable? Its very, very easy mate. Jsut make a Tuna souffle.

Pour the eggs and the tuna in the blender, and mix, with some salt pepper and a little oregano. Oh, and a little bit of milk, to make the souffle grow.

When everything is mixed, heat a frying pan with some olive or sunflower oil (to avoid to much fat and cholesterol), and when it is burning, pour the blender mixture into it. Wait until the borders are brownish and turn it up-side-down so it can cook the other side. Take from the fire after some minutes and you'll have an exquisite combination of your eggs and tuna.


Xamilo M.D.

[verbalassaulta]

dont eat protein bars????? dont listen to that!!! use them as supplementation....they are usually whey which is a great source of protein and they are also good for energy and sometimes even taste really good too.

[Cissy]

Is it true that if you do weights but is lacking in protein - its a total waste of time coz you can't build muscles if you are 'deficient' in protein intake ????

[d80p]

getting 1g per lb isn't that hard....UHM, okay so it isn't hard for me, 100 grams wouldn't be now would it. Anyways, eat a can of tuna, (33 grams about) fillet of chicken has (27 grams), 6 egg whites have (21 grams), cottage cheese 1/2 cup is 14 grams.

Thats my intake for the day. calories are only at 460 all from pretty much protein. BTW eggs have the highest bioavailibility for protein, well except whey protein, but I'm talking about natural food here.


AWW ****, u know you're obsessed with protein intake when you can get these numbers off the top of your head....

[d80p]

Okay I'm not saying total days calories only being 460, I don't promote the anorexic diet program. I eat on average 10-12 calories per body weight and 20 calories when I have my refeed days. Just wanted to get that clear.

[d80p]

Originally posted by Cissy
Is it true that if you do weights but is lacking in protein - its a total waste of time coz you can't build muscles if you are 'deficient' in protein intake ????

That's true for the most part. Other factors come into play. Like if you have enough fuel for your body first. Sleep is also important. Muscle is built when resting not when your pumping iron.

So you need enough energy to fuel your body AND sleep AND protein.

[RedheadHardBody]

I eat steak, chicken, fish, eggs, beans and nuts.

[MacDaisy]

How much protein do you need? I am 118 lbs and 5'7". I am not fat, nor muscular...I am looking to build more muscle definition but don't want to bulk up alot at first, but over a period of time...

[Debster]

My brother has been making some kickin' shakes this summer. He will take chocolate protien, skim milk, lots of ice, and a spoon of instant coffee. Blend it well and you have a moca granita.

Or he will take vanilla protien, skim milk, ice, instant coffee and some fat free caramel, blend well and that is good too. Personal preference we like EAS Simply Whey.

[SAM AUS]

I enjoy my protein shakes, i make them up like ice cream, i fill the blender with a tray of ice, then low fat soy milk up to the level of the ice only, 3 scoops of powder and blend til' the ice is all crushed.. when done it's thick like an icey, ice creamy consistency yum!!

[Southrnrebel]

Originally posted by Cissy
Is it true that if you do weights but is lacking in protein - its a total waste of time coz you can't build muscles if you are 'deficient' in protein intake ????

Protein helps repair and build the muscles

[Cissy]

Hi,

I love those milkshakes too :)

My fav recipes :

MOCHA SHAKE
Low fat choc milk
coffee
whey protein (I love the vanilla designer whey protein!)
1 TBSP of flaxseed oil (for added goodness)
Crushed ice
THEN BLEND UNTIL IS A NICE CONSISITENCY !

OR

BLUEBERRY SHAKE
Blueberries
Low fat milk
2 TBSP low fat yogurt
Whey protein
1TBSP flaxseed oil
Crushed Ice


I love the blueberry shake, and I take the mocha shake for the coffee :)

Hope you guys will like it too !