Revaudrey's Journal, 07 October 2018

Drinks, Shakes, Protein 

normally it is suggested to get 1 gram per lean body muscle and depending on your activity level with the weight training you can go up higher. best way to get more low calorie protein is lean meats and wild salmon, but protein powders as suggested is an option.  

“Muscle Milk” is a protein shake that’s high on protein and low carbs. They sell it everywhere pre made (gas stations, 711- etc) or u can get the powder for a much cheaper way & make ur own. U can get a HUGE bag at Costco- well worth the buy. I make it for my dad and use 2 scoops with water. With TWO scoops (Vanilla) protein for is 54g, 260 calories and only 6 carbs. 

Ensure has this terrific tasting high protein drink. It's a little heavy on calories but it's a great protein suppliment.  

Do you know your lean body mass? I don't know mine. I go by a chart I was given, that shows my requirement this way: 5' 6" woman, 130 - 144 lbs, 11 to 13 ounces of protein foods, which typically give 7 grams of protein per ounce. That calculates to 77 to 91 grams protein. Since I am eating a ketogenic diet, Type 2 diabetic, and am not currently working to build muscle mass; I target the lower number. For an easier to figure guideline, I use 0.5 gram protein per pound body weight. 

There has never been a recorded case of protein deficiency. Give up the obsession with protein and focus on adequate fiber intake. 

Greek yogurt is incredible for protein. I eat a cup with berries, Kashi GoLean cereal and a scoop of protein powder for breakfast. 500 cal with 60 gm protein. Protein actually is important. It is not about "deficiency" it is about the muscle building and thermogenic difference between fat and protein. Especially when trying to lose weight, retaining muscle mass is very important. 

I'm also one that all that meat protein makes me sick so keto has not worked for me. I eat lots of complementary proteins. Mix beans, whole grains, nuts and seeds. a little dairy if it works for you, I also eat eggs as I have chickens. I do eat a spattering of animal proteins usually in spurts as cooking for one means leftovers. I use no protein powders as way too expensive for me and most have artificial ingredients which trigger asthma for me.  

With eating complementary proteins it will not show up on FS diet screen as proteins as it is not set up to calculate it. If on no animal protein days I figure 25-30 grams is more than enough because it is actually way above that. Excess protein is actually eliminated from the body and not used.  

@Cjfolde Protein deficiencies do exist and have been well documented: https://en.wikipedia.org/wiki/Kwashiorkor That said, I do agree with the spirit of the above posts. The standard bro science answer to how much protein a bodybuilder/weightlifter should consume varies between 1-2g per lb of lean body mass. For a woman with a lean physique 20-25% bodyfat, fat would constitute about 30-35 lbs at a weight of 140. That would put your lean body mass and protein intake closer to 100-110 if you follow the g of protein/lb of lean body mass suggestion. I know my calculations are rough, but that is purposeful because this is all kind of made up. The above goal could be comfortably accomplished with 25g of lean fish/chicken, 2x protein shakes, and the "leftover" proteins in other foods you eat. Other foods such as beans, high protein pasta, and greek yogurt can easily get you there also. Good luck, you can do this.  

Haaaa ham solo!!! 

you are very close in your calculations if not right on, Hamssolo for on the spot math in your head, very good!  

I’m not sure where you get much of your nutritional information, but you might GOOGLE nutrition for women athletes. Lots of good stuff out there by reliable sources. Might help to just confirm that your idea of how much protein you need for your activity level is on target. Good luck. 

Try using a good protein powder  

I agree with Jama. If I needed to increase my protein intake, I'd go for protein powder - whey would be my preference. 

I have incorporated protein powder. I use 310 nutrition because it only has 2 net carbs, 15g of protein and no added sugar. www.310nutrition.com If you want a protein powder with 25g then I suggested Julian Bakery. clean all natural with 2 net carbs no sugar. www.julianbakery.com There is also isopure and 2 scoops has 50g of protein, 1 scoop is 25g and zero carbs no sugar. This you can get on amazon. Hope this helps! 

1 g for every kilogram weight or 2.2 lbs. 

I agree about the protein powder. Isopure Zero Carb powder Is what I buy when I need to boost my protein. Not sure where people get that Keto is a high protein diet like Atkins.  

yep I don't know either, it is high fat moderate to minimum protein