How Do I get This Much Protein?!
Question: How Do I get This Much Protein!?
Hey, I've been reading about maintaining a positive nitrogen balance to keep your body from losing muscle mass!. This is achieved by eating around 30 grams of protein in each meal!. How would I get so much in each meal though!? What foods!?
I know about Whey protein, but I can't have that 5 meals a day, so what foods can I use to help me achieve 30 grams of protein a meal!. How much of that food would I need!?Www@Answer-Health@Com
I know about Whey protein, but I can't have that 5 meals a day, so what foods can I use to help me achieve 30 grams of protein a meal!. How much of that food would I need!?Www@Answer-Health@Com
Answers:
below is a link for a chart with some popular sources of protein and how much protein, carbs and calories they contain!.
You can always supplement with a protein drink if you need a little more!. Good LuckWww@Answer-Health@Com
You can always supplement with a protein drink if you need a little more!. Good LuckWww@Answer-Health@Com
Egg whites, lean proteins like fish, chicken, turkey, and lean ground beef, cottage cheese, milk, beans, yogurt!.!.!. you might not be able to hit 30g protein for 5 meals, but can easily be done for three meals:
Breakfast:
Egg white omelette with 2 egg whites: 18g-19g protein
1 oz!. fat-free cheese: 9g protein
8 oz!. milk: 8g protein
TOTAL: 35-36g protein
Snack:
yogurt: about 5g
Lunch:
3oz Salmon: 22g protein
veggies
8 oz!. milk: 8g protein
TOTAL: about 30g protein
Snack:
1 cup cottage cheese: about 28g protein
Dinner:
1 serving chili, which includes:
4 oz!. ground turkey: 22g protein
1 cup kidney beans: 14g protein
TOTAL: 36g protein
TOTAL FOR THE DAY: about 135 grams of protein
I hope this helps a bit, and just gives you an idea of what you should be eating if you want to get a lot of protein!Www@Answer-Health@Com
Breakfast:
Egg white omelette with 2 egg whites: 18g-19g protein
1 oz!. fat-free cheese: 9g protein
8 oz!. milk: 8g protein
TOTAL: 35-36g protein
Snack:
yogurt: about 5g
Lunch:
3oz Salmon: 22g protein
veggies
8 oz!. milk: 8g protein
TOTAL: about 30g protein
Snack:
1 cup cottage cheese: about 28g protein
Dinner:
1 serving chili, which includes:
4 oz!. ground turkey: 22g protein
1 cup kidney beans: 14g protein
TOTAL: 36g protein
TOTAL FOR THE DAY: about 135 grams of protein
I hope this helps a bit, and just gives you an idea of what you should be eating if you want to get a lot of protein!Www@Answer-Health@Com
30g a meal is actually fairly easy to accomplish!. For example, one skinless chicken breast (130g total) has ~40g of protein, a medium egg is about 6g protein!. Even a slice of bread has about 4g!. One scoop of the average whey powder is usually around 25-30g of protein, making a quick fruit/whey shake after a workout an easy way to boost intake!.
Meat, dairy, soy, tofu, beans, nuts!. All good sources!.Www@Answer-Health@Com
Meat, dairy, soy, tofu, beans, nuts!. All good sources!.Www@Answer-Health@Com
a 5oz turkey sandwich on wheat bread has 31g protein about
a can of tuna itself has like 38g protein and if u make a sandwich each slice of wheat bread has 2-3g protein
6 egg whites that's 36g of protein and like 150cals!
if ur having something like pizza have chicken on it and a tall glass of milk that's full of protein :) i have milk if ineed more protein with my meal like my night meal is a 20g protein bar with 12oz milk adds up to 32g protein total :)
food wise in protein i say aim for 150g-200g u want 30g 5 meals minimum but i usally have 1 high carb meal before my soccer practices for fuel and like 65g protein shake after!
total idk how much u weigh but i weigh 135lbs i aim for 2500cals minimum with 150g protein minimum daily usally more
Www@Answer-Health@Com
a can of tuna itself has like 38g protein and if u make a sandwich each slice of wheat bread has 2-3g protein
6 egg whites that's 36g of protein and like 150cals!
if ur having something like pizza have chicken on it and a tall glass of milk that's full of protein :) i have milk if ineed more protein with my meal like my night meal is a 20g protein bar with 12oz milk adds up to 32g protein total :)
food wise in protein i say aim for 150g-200g u want 30g 5 meals minimum but i usally have 1 high carb meal before my soccer practices for fuel and like 65g protein shake after!
total idk how much u weigh but i weigh 135lbs i aim for 2500cals minimum with 150g protein minimum daily usally more
Www@Answer-Health@Com
fish is a reeeeally good source of protein!. it's known as a "lean" source of protein because it has more protein than fat in ratio!. prawns are really really good for this!. i've also been told there is a lot of protein in products like all bran, also high in fiber to help maintain a healthy digestive system and aid digestion =] so you can get loads of protein in your breakfast - all bran cereal with milk (also containing protein!) Www@Answer-Health@Com
Some good protein rich foods are meat, eggs, chicken, fish, and dairy products such as milk, yogurt, cheese, etc!. Www@Answer-Health@Com