Help on ingesting enough protein

fret_wimp2

Ive finally found an exercise plan that is working for me and ive started to tone up a lot and get some definition.

Im not going into my exercise plan, as i know it works for me, and i dont want it to become the topic of discussion.

My problem i have though is i cant get enough protein. for my height and regeme ive been advised i need a min of 125g of protein per day.

I have 3 eggs (poached) and beans for breakfast, along with a bowl of fruit with yougurt and a slice of wholemeal toast.

Dinner consisits of either a brest of chicken or roast beef with veg.

Throughout the evening i snack on a giant box of nuts(cashew, hazel, redskin, wallnut, almonds and peanuts) until 6 when i go home.

when i get home i have either a large portion of beef (0.5 - 0.75 of a pound) with some veg and carbs ( rice or slice of wholemeal bread).

Ive worked it out and im still only getting at max about 70-80g of protein per day.

Without eating a dozen eggs and 2lb of beef i cant up this further, and my appetite doesnt allow me to do this.

Im considering protein powder/shakes to help me get my required amount of protein but there are many types out there, some with added chemicals, some with tons of sugar etc etc. I want a powder that just allows me to get the required amount of protein. i dont care if i take a bit longer to gain mass, id rather do it without any chemicals.

Can anyone advise:
1. if my viewpoint is incorrect.
2. if i am on the right path, what is the best protein powder for my needs?

heno86

for pure convenience i would recommend using a basic whey protein 1-2 a day to help reach your daily requirement, aswell as convenience whey is actually more beneficial than most other protein sources immediately post workout because it's so quickly absorbed...what do you weigh if you ndont mind me asking?

Parsley

heno86 wrote: »

for pure convenience i would recommend using a basic whey protein 1-2 a day to help reach your daily requirement, aswell as convenience whey is actually more beneficial than most other protein sources immediately post workout because it's so quickly absorbed...what do you weigh if you ndont mind me asking?

do you know how long it takes to absorb..?



/will heff

heno86

less than half an hour

fret_wimp2

heno86 wrote: »

for pure convenience i would recommend using a basic whey protein 1-2 a day to help reach your daily requirement, aswell as convenience whey is actually more beneficial than most other protein sources immediately post workout because it's so quickly absorbed...what do you weigh if you ndont mind me asking?

I'm currently about 8.75 Stone, but that varies by a few pounds depending on day of the week,ttlime of day etc. That sounds quite light but im a short guy, about 5"4' or thereabouts

Parsley

heno86 wrote: »

less than half an hour

on a completely empty stomach, bout 3-4 hours. you're better off having it before training with some glucose or dextrose or such.

agree with shakes being a good way to get the extra protein in though.

fret_wimp2

I have another question. What are the downsides to protein powders like whey? will I have to keep taking protein shakes to maintain my ideal size/weight once I reach it, or is it just means to an end?

heno86

3-4 hours?? i've never come across this in any books before,can you direct me towards some research for this?(genuinely interested) with the exception of maybe egg whites what protein would you consider to be a "fast" acting whole food substitute? or do consider another protein supplement source more beneficial? i know there is a lot of talk of adding casein post workout these days....

Parsley

fret_wimp2 wrote: »

I have another question. What are the downsides to protein powders like whey? will I have to keep taking protein shakes to maintain my ideal size/weight once I reach it, or is it just means to an end?

well that's all about calories. if you take in enough calories from food to support the size of your body, you'll maintain your body mass. if you don't, your body will use fat to make up the deficit. if you want to gain weight and muscle, it's important to have enough protein that can physically be assembled into new muscle - but you also need extra calories to provide energy for this process.

Parsley

heno86 wrote: »

3-4 hours?? i've never come across this in any books before,can you direct me towards some research for this?(genuinely interested) with the exception of maybe egg whites what protein would you consider to be a "fast" acting whole food substitute? or do consider another protein supplement source more beneficial? i know there is a lot of talk of adding casein post workout these days....

can't remember where i came across it, someone might be along soon with a link. it might also have been complete absorption, not sure of initial rates being fast or whatever. well whey is the fastest absorbed protein widely available afaik so there's no "magic alternative". just horse it in. by the time you train you're probly still digesting and absorbing breakfast and lunch. not real things to worry about in the grand scheme...

heno86

http://www.bodyrecomposition.com/nutrition/what-are-good-sources-of-protein-speed-of-digestion-pt1.html

interesting read,on an empty stomach it's an hour so i wasn't too far off,so first thing in the morning an hour, then depending on when and what you have ingested before the workout the digestion rate is variable,i like to take my whey pre workout or immediately after

Mellor

fret_wimp2 wrote: »

Ive worked it out and im still only getting at max about 70-80g of protein per day.

I suggest you work it out again.

3 eggs (poached) and beans for breakfast, along with a bowl of fruit with yougurt and a slice of wholemeal toast.
3 eggs is about 20g, beans, yogurt and the other will bring it up to 30+

Dinner consisits of either a brest of chicken or roast beef with veg.
About 50g for a breast of chicken

Throughout the evening i snack on a giant box of nuts(cashew, hazel, redskin, wallnut, almonds and peanuts) until 6 when i go home.

when i get home i have either a large portion of beef (0.5 - 0.75 of a pound) with some veg and carbs ( rice or slice of wholemeal bread).
1/2 a pound (227g) is about 55g protein, 3/4 is nearly 85g. so lets count that as 70g

So thats about 150g for the day. Which is fine.
I have no idea where you got your values from?

Tragamin2k2

how are ya. im 5' 4 aswell, was around 8st 4lb bout 6 months ago. im around 9st 6lb now

milk milk milk milk milk
nuts nuts milk

Magic Eight Ball

I'd just like to point out how awesome cottage cheese is.

fret_wimp2

Cool, sounds like im on the right path so. Il keep it up for the next while and see if it keeps paying off.

On cottage cheese, ive tried it, ive tried adding jam, fruit, dried fruit, nuts, seeds etc, and the consistency still makes me gag. I can drink a glass ful of egg white, but cant eat cottage cheese! strange!

Thanks for all the advice folks.

rocky

fret_wimp2 wrote: »

On cottage cheese, ive tried it, ive tried adding jam, fruit, dried fruit, nuts, seeds etc, and the consistency still makes me gag.

wimp!

deadlybuzzman

FYI 2 litres of milk has 75 g of protein-get in a habit of knockin back a pint at a time

fret_wimp2

how much protein is in a litre or skimmed milk? Its just thats whats usually in the house. i have no probs adding a few litre's of whole milk to the shopping list.

rocky

fret_wimp2 wrote: »

how much protein is in a litre or skimmed milk? Its just thats whats usually in the house. i have no probs adding a few litre's of whole milk to the shopping list.

1. Pick up milk carton
2. read macros on side of carton
3. win !


For the Dawn skim milk, it's 33g protein/litre

Westwood

2 shakes, 6 eggs and a pound of meat/fish, try and hit that daily.