Protein Supplements & Diet In General

[DinbinFanfoom]

After thinking about what I want to accomplish and examing what I've been eating each day for the past 2 weeks or so, I came to the conclusion that I'll likely be losing weight and having a hard time repairing muscle tissue after my workouts if I didn't get a lot more protein in there...

Average caloric intake has been averaging 1400-1600, which I believe is pretty low for my current weight (185 currently, I think... I'd like to be 180-185 but with a better muscle quotient). I'm 5'10" and of medium frame. I believe most calculators put "maintenance" intake at about 2200 for me. Frankly, I don't FEEL like I'm starving at all... For example...

Yesterday I consumed:

1 bowl of raisin bran with 2% milk, no sugar.
1 medium coffee (timbos!) with milk/sugar
1 6" turkey breast sub from Subway
1 largish Granny Smith apple
1 can of meaty chili (a bit fat high, but rockin' protein too)
2 cubes of old cheddar

I think that works out to 1700 or so cals, but only about 75 grams of protein. I'd like to aim for 140-160g/day. I think people who say 1-1.5g/lb of body weight (like 300+g/protein/day) are whack. That's gotta be hard on the kidneys...

Anyway, picked up a jug of Prolab's Advanced Whey Protein on the way home and started taking it this morning (2 scoops = 48g/protein) blended with milk, and again this evening.

I've noticed the soreness in my muscles decrease significantly today... dunno if it's because of the extra protein or not, but I like to think so. Regardless, I'm hoping it'll help with the recovery time.

[DinbinFanfoom]

Woo, attained 167g of protein yesterday with a 35/28/38% split of protein/fat/carb calories. And it wasn't really difficult. If anything, I ate more than I have been lately. Anyone else here track what they eat fairly religously?

[Asharad]

Not religiously, no.

However, when I am working out a lot I eat a lot. I'm a big fan of tuna fish righ out of the can (so is the cat, actually) after a workout to give me a protien boost. I have no idea of the actual nutritional value of this, so YMMV.

[DinbinFanfoom]

Tuna is VERY good. Especially if packed in water instead of oil (tastes a bit "drier" though)

Something like 40g protein and almost no fat in a can of skipjack. Albacore probably even better. Cheap too! Extremely low in carbs though, make sure you take something for energy in addition to this.

I think the big key to nutrition is to avoid overly processed crap (fast food, sliced meats, etc.) Good for an infrequent treat, I suppose. Though frankly, most times I feel really crappy after Micky D's.

[EricStratton]

At Tech the weight training coach would walk around the weight room w/ a can of tuna eating it right out of the can. I'm like "man, I'm trying to lift here. Like working out doesn't make me sick enough."

[Serani]

Tuna is great! I discovered a fat free mayonnaise and one of my favorite snacks is tuna salad (glorified - it's tuna, mayo and a few spices) and crackers. If I get the low fat crackers, I can eat a small mountain of the stuff for practically "free" on my diet. (I'm on Weight Watchers.) It's great. And it has a LOT of staying power - really helps KEEP me going when I'm starting to get dragged down.

[Charinida]

Do you find a particular brand better than others? (Bumblebee vs Starkist and others?)

I like the olive oil one myself... But that's just me...

Lately though, tuna doesn't appeal to much to me, out of can, other than as sushi/sashimi... That's about the main way I will eat it...

Same with Sake (Salmon) ... I cannot do the canned variety too much either. :(

*** Sorry to be hijacking, if I am... Work eating habits to follow ***

I really don't watch what I eat overall, although I do find myself having a problem with summer time after work... A pint of Ben&Jerry almost every night or every other night when it is really hot... Bad enough to be eating it before I go to sleep... (fudge brownie if you wondered...)

Cutting back on salt and sugar(s) is a tough one... I probably should keep watch on things...

Just love my pasta though... Need to find good (home) recipes for chicken/pasta ... I don't eat beef as much as I used to, except in like soups/stews.

Love eggs... Working mornings now, though, I find myself going to McD to grab a egg/sausage McMuffin meal, or the sausage burritos with Coca-Cola. Need to stop doing the McD every day...

I did/do go to Panda Express almost every workday for my lunch/dinner. I figured it was healthier than McD to a certain extent. Can't eat bagels every day, otherwise I would go to American Bagel a lot. Mostly for the soups and chili...

Hrmm... And since moving to Chicago, I've gained weight - but someone said it was a good thing... I'm just not that sure... Probably is for my size/age... but still...

/em goes back to lurking mode

[DinbinFanfoom]

Added a banana to my protein shake tonight (after a 35 minute, 4/6mph walk/jog on the treadmill) and found it was... yumzorz! Hey if any of you want a protein supplement but hate those chalky powders, try this Prolab stuff, it's cheap and tastes good, actually. 24g of protein per scoop, which I combine with 260ml of 1% milk in the blender and an ice cube or two, to cool it down. Whips up to about two glasses worth, but goes down really easy, fills you up but no bloating.

My diet lately has been a lot of boneless chicken breasts and lean beef, usually in stir-fries (I love em, especially with a spicy Madras curry sauce) or wraps... also lean toasted sandwiches with turkey breast and lots of veggies. Also, smaller meals and fruit snacks in between. It's a pretty cheap way to eat too... I only have a bit of fast food once a week or so, and have found that it really doesn't appeal to me as much any more...

Might have to join the pantsless alliance... all of my work khakis (bought 3 months ago) are so big they practically fall off. :biggrin: