I’ve started trying to tighten up my nutrition with MyFitnessPal recently and am finding myself supplementing most meals with 20-30g protein from whey to hit 210-220g protein daily. I eat 4 meals spaced 3-4 hours apart usually. I’m having whey with meals 3 outta 4 times most days. 60-100g protein from whey a day most days.
Any problems here with weight loss as the goal?
as long as you’re including the calories from the whey (and liquid) in your total daily count, you should be fine.
you know, if someone was drinking four pints of whole milk as the liquid for their protein shakes, that’s 800 calories just for the milk. my protein powder is 130 calories per scoop, so that would be 1,300 calories just for 4 shakes. that’s more than half my daily calories if i want to lose weight. that hypothetical scenario wouldn’t leave a lot of room for solid food.
Usually just water, sometimes coffee or skim milk. Just seems difficult hitting 200+ grams of protein without adding in the whey.
Was curious if that’s common.
Increase your meat/protein portions per meal.
200g lean beef or chicken breast has 40g to 50g of protein. Have 200g meat for three meals, 4 eggs in the morning (25g protein) and some whey at breakfast. That will get you to 200g protein for the day.
Also Greek yogurt for 400g is 40g protein @ 239 calories
you can also find things like protein bread /bagels that will add 20-30g of protein to a sandwich. It can be a big help if your not a meat eater or unable to cook a lot .
Don’t really know how to say this without it being anecdotal so I’m just going to say it. My usual daily intake is 200-220g protein daily. I accomplish this by having 4 eggs, 2 pieces of bacon, oatmeal, and a cup of berries for breakfast. 3 hours later I’ll have 9oz of boneless skinless chicken breast, a 1/3 cup of rice and an oz of zucchini. I do this for a total of three meals. Then before bed I’ll have a cup of Cheerios, a cup of almond milk, and crush up a quest bar and put it in my Cheerios(tastes friggin amazing).
that puts me on average around
220 protein
110 carbs
66 fat
30ish fiber
1800ish calories.
I feel sort of full right after my meals but by the time the three hour mark hits I am starving again lol.
Only if you’re feeling hungry and it makes compliance harder. If that’s the case, eating solid food is generally better than drinking calories. Otherwise, it’s fine.
Thanks for the insights everybody.
Regarding a portion of chicken breast or whatever other meat your having. Should I be using the cooked or raw weight of the portion? I cooked 1.15lb of pork loin and came out to roughly 14oz after grilling. Seems those few ounces would add up to be a significant difference over time. I use MyFitnessPal for tracking.
Most people (and restaurants) use the raw weight.
I use the cooked weight. Why? Just easier. I usually bulk cook stuff and chuck it in plastic storage containers in the fridge. Come whatever day, I have two smaller plastic boxes and weight out 200g cooked whatever meat is on hand, 100g cooked rice, and veggies. I have no idea what they weigh raw and I don’t care as I don’t pre-weigh stuff and separate it into portions before I cook it. Horses for courses. At the end of the day, I am eating a consistent amount day to day so it evens out over the long run.