How do you eat/hit your protein goals every day?
How do you eat/hit your protein goals every day?
I'm on a program right now where I'm supposed to eat 150 plus grams of protein everyday.
It's unreasonably difficult to eat enough protein to hit the target. I get full and stuffed, I don't want to eat anymore, I still have like half the protein to go.
For people who are eating their target protein levels, how do you do it? How do you keep it palatable? How do you prevent satiety from stopping you?
I set a lower target lol
150grams of protein sounds like a lot. All science points to 1.2-1.7g of protein per kilogram of body weight for maximum . 150grams would map around 90-120 kilos
I either don´t, or I take protein shakes. I just can't be bothered eating all my protein in food. It's just too much to eat it all!
Protein shake.
EDIT: Optimum Nutrition makes a strawberry and cream whey powder that I absolutely love. Mix it with some rice milk or something, and it's like dessert.
I think maybe I have a useless super power in that I can eat the same meal day in day out for months and sometimes years on end and I don't get bored of it, on the contrary if I'm into it I look forward to it.
150 grams of protein really doesn't seem that much to me though, 500g of chicken breast is already nearly at that goal.
In the week I'll often have breakfast of a protein shake made with 800ml of milk so that is providing me with around 70g of protein, for lunch I'll eat mostly fruit, a small pot of cottage cheese and some kind of meat, usually ham. That is another probably 15g protein altogether. Then in the evening I'll have 500g of chicken breast either with a salad or with veg, I'll add a carb like rice but only on days when I will be doing some more intense cardio so need the energy.
At the weekend I'll usually eat two thirds of a 2+kg roast chicken to myself.
I don't really know the answer to your question as I could still easily eat more after eating all of this stuff each day if I wanted to. I feel like some people just find it easier than others and thankfully my boring palette allows me to eat a substantial amount of the same shit.
How much and what kind of exercise are you doing each day?
How much and what kind of exercise are you doing each day?
3 days a week: hour of resistance training, broken up into: chest triceps, back biceps, legs and core... Plus some sandbag dynamic movement
2 days a week: 45m of 150bpm+ cardio
Weekends: swimming sometimes
Perhaps as I keep hitting the protein goal it will get easier to do! You have a good super power.
That definitely seems like you are putting in enough work to make your body hungry enough so the issue can't be there for reference I do
4 days a week hour of resistance training split up into hip and core, knee and core, horizontal and vertical.
2 hours a week of kick boxing which is pretty intense cardio
10km a day cycle commute
Plus some cycling or skateboarding as more of a hobby as and when I feel like rather than being regular.
Maybe it is just a case of your body getting used to ingesting a lot more than maybe you were used to in the past. Sorry I can't offer any more insights but I reckon in time your body will get more used to receiving and using that protein where it is needed and hopefully it'll get easier for you as I've been eating like this for quite some time now.
Good luck with your journey!
I don't. I might try to hit that once or twice a week but generally just increase the ratio or protein in my diet. There are tons of meal plans if you want to grind it but it just doesn't work for me and I stopped trying to force it.
Protein shakes and high protein foods like chicken breast, lentils, etc. I don't exactly track my protein intake so I can't confidently say I get enough.
If you want you can also asking this question over at !fitness@lemmy.world. People over there may have more insights if you feel like the answers are lacking here.
I assume you're hungry enough to want more than the 600 calories you would find in 150 grams of protein.
If this is the case, I'd assume you'd need to focus on food that is more dense in protein relative to other macro nutrients.
If not, I'm not sure how I could help you out with advice. I think I could probably easily scarf down 3000 calories a day, to the great displeasure of my body. Luckily I love to exercise which generally keeps things in check
My health plan is strict keto, so I don't really get hungry. I just hit my protein target and stop.
I mostly eat fatty ground beef mixed with liver and some eggs, lately. The good news is I'm really full. Every day I get about 70g of protein, I struggle to eat enough to hit my 150g goal.
Drop some of the fat then if you want to hit that protein goal.
Try moving to some leaner cut of beef, or maybe something like chicken breast, and see what happens.
Don't get me wrong, the food I cook tastes great, for the first 10 or 20 bites. But then, much like sailing across the oceans, halfway to plate clear, I hit the doldrums. The fork is heavy, the food is dense, the stomach is sending off leave me alone signals.
Maybe try eating 4-5 smaller meals a day? "Grazing" rather than large filling meals
I like to have food that is dense in protein and not calories, I won't be filled up before I hit much more than 150 grams
Protein powder????
I like the customizable True Nutrition powders. I can get vegan protein which is perfect for me.
https://www.youtube.com/watch?v=_NolTmmhcAc
Here is a interesting diatribe, this doctor posits that in a insulin sensitive/low carb diet there is target goal protein, most of it is recycled.