Hello!
I've been reading about suggested protein intake and understand the calculations. 1 gram of protein per lb of body lean. (My Lean is 80.5lbs) Does any one know of a product that I could take that would give me 80 grams of protein? Also many of the items I find online have about 20g of protein per scoop of their product, but each scoop has 130 calories. If I am suggested to take 1600 calories a day to loose weight will this scoop be added in? If so how would this effect my food cravings and metabolic rate?
Thank you!
sbursic
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Thread: How much protein?
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08-15-2009, 03:33 PM #1
How much protein?
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08-15-2009, 03:43 PM #2
You also get proteins from lean proteins like egg whites, chicken, fish etc., lowfat dairy like cottage cheese and yogurt. Use a food tracker like fitday.com or nutridiary.com and plug in a regular days menus and check your protein grams-if you need to up it maybe add a protein shake.
***"Fibro & lifting = "I still hurt but I hurt better"***
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08-15-2009, 03:51 PM #3
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08-15-2009, 03:53 PM #4
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08-15-2009, 06:09 PM #5
just set yourself up a good list of foods - based on the diabetic exchange list:
Very Lean Protein choices ~ 35 calories, ~ 6-7g protein and 0.5-1 gram of fat per serving of:
1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
Most protein powder has about 24g protein/ scoop (~ 30g)
Medium fat choices have 55 calories /6-7g protein and 2-3 grams of fat per serving.
One serving equals:
1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
These choices have 75 calories / 6-7g protein and 5 grams of fat per serving.
One serving equals:
1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
So all you would need to do is pick and mix the above with your other food choices to get your required protein and calories..
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08-15-2009, 07:21 PM #6
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08-15-2009, 11:59 PM #7
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08-16-2009, 05:03 AM #8
fitday is REALLLLLY inaccurate - I would really, really suggest you use www.nutritiondata.com (most accurate) or www.nutridiary.com (better than fitday).
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08-16-2009, 07:16 AM #9
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08-16-2009, 07:36 AM #10
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08-16-2009, 10:11 AM #11
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08-16-2009, 12:14 PM #12
- Join Date: Mar 2009
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You never want to get all of your protein from one source, especially not a shake source. I supplement with 2 shakes, one in the AM when i get up (20g of protine) and then a mid afternoon shake as a snack (30g of protein). Hen I workout I will also have a protein shake after my workout. And you don't need to spend a ton of money of shakes. I get the big tub at wal-mart (Always whey protein, never soy for me) for like $30. It tastes the best and dissolves the best. I also like the premier protein ready to drink shakes that I get at costco (18 shakes for $23).
I always make sure that at breakfast lunch ad dinner i have a protein source, usually Beef (grass fed 96% lean), chicken or salmon (wild caught Alaskan sockey).
As for fitday vs. other sites, I have found that I have so many customs foods that i rarely rely on fitday to give me the nutritional breakdown of my food. But i do use it for tracking calories and macros on a daily basis so it works well for me .
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08-16-2009, 12:28 PM #13
Thank you for taking the time to reply! It looks like a good plan...to use both food and shake, but to take the shake throughout the day. I had, a while back, bought the Whey protein from Wal-mart and liked it as well. I'm going to try the Optimum 100% Whey protein from this website; it has a multipack that lets you try flavors. (Pretty comparable prices so worth the option for a change of taste)
Thanks again for your response!
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08-17-2009, 07:51 PM #14
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