25-Grams Of Protein
Protein is the building block for muscle. If your protein consumption is insufficient, you’re not living up to your full muscle building potential. There’s no reason you should let your hard work in the gym go to waste by not fueling your body with the proper nutrients for muscle recovery/muscle growth.
1-Gram of Protein per 1-Pound of Bodyweight is the general guideline for adequate protein consumption in male or female in a weight training program.
While that may seem like a lot of protein, it is doable if you take note of it and make an effort to do so. The best way is to plan out your day ahead of time. You should know how many meals you’re eating in a day, how much protein you’re consuming in those meals, and how much room left over you’ll have for snacking. Make sure you track your calories so you can observe how much protein you’re consuming.
If you are new to the protein game, it can seem daunting to get in enough protein, but let’s talk about it. It’s not as hard as you might think.
First, How much protein should you eat?
Goal Bodyweight (in lbs.) x 1 = Protein grams to aim for daily
Aim for it. You may not hit it every day, but that’s OK. It’s all about becoming aware of protein throughout the day. –
Now, how can you reach your protein goal? Here are a few tips:
Increase the portion sizes of what you already are eating. Make 4 ounces of chicken 5. Make 1/2 cup Greek yogurt, 1 cup.
Plan all of your meals around your protein choice. Making protein the focus of your meal will help ensure you are getting an adequate amount in at every meal.
Think about protein based snacks. Tuna Packets, Greek Yogurt and Hardboiled Eggs are all great protein based snacks.
Try to cook your protein ahead of time. Even cook it in bulk for the week. Not only will your life become way easier, but you will have your protein already cooked and ready to go. Meal planning made easy.
Use convenient options. And there are a bunch. Some of my go-to’s? Liquid egg whites, pre-cooked chicken, and single serve cottage cheese and greek yogurts. Life will become way less complicated.
Use a protein powder if needed. Look, protein powder is a supplement, which by definition means “in addition to”. It’s not intended to replace real whole food. Your best bet is always to get your protein from food. But that may not always be possible, so when it’s not, don’t be afraid to use some protein powder. Find one that you like the taste of and that can fit your budget, and you could make a shake, add protein powder to oats (<— I love this), or Greek Yogurt. You can be creative with this! – Protein is like the silver bullet for fat loss. Make it a priority with your meal planning.
There lots of good reasons to go vegan. For one, there are major health benefits: People who eat more plant-based protein tend to weigh less and have a lower risk of cardiovascular disease and diabetes than people who eat a lot of meat, and some research shows a meatless diet reduces your risk of death from any cause.
Even if you’re not interested in going fully meatless, simply cutting back on animal protein could have a positive impact on your health.
But if you go vegan, how are you going to get enough protein? Protein is essential for building and maintaining muscle mass, keeping you full between meals, and ensuring every cell in your body is operating properly.
Here I got ya covered. Here some of the veggies with the most protein
Here is a perfect guide of 5 simple and easy high protein snacks that you can take with you anywhere and prepare in little to no time!
PROTEIN SHAKE (~20-25g of Protein)
One of the most well known and easy options! If you’re in a rush just mix a few scoops with water and you’re on your way! I prefer choosing a high quality protein powder that has great mix-ability so I can shake it together easily without dirtying a blender!
BEEF JERKY (12g Protein per oz)
A delicious snack that is easy to take anywhere! At a whopping 12g of protein per oz, this is a great high protein snack on the go!
HARD BOILED EGGS (6g Protein per egg)
At 6g of protein per egg, hard boiled eggs are a great option to throw in some Tupperware and take with you to the office. Add salt or pepper for some extra flavor!
EDAMAME (18g Protein per 50g serving)
A highly underrated, and high protein snack right here. I know the soy police are going to come out now, “You’re estrogen is going to go up bro!” The truth is getting some, and I mean a little in the grand scheme of things of your protein of soy is going to have little to no impact on your estrogen levels. So enjoy these tasty bad boys!
STRING CHEESE (7g of protein per stick)
At a 7g of protein per stick and only 80 calories, these are a great on the go option! Also one of my personal favorites!
What is your favorite high protein snack to take on the road?
The protein one is probably my most asked questions and this post should give you a good start!
Macros/macronutrients make up the bulk of our food. They are are carbs, protein and fats, which I’m sure most people have heard of, but do you know sources of each?
This is a very simple method of looking at as most foods have two or even three of the the macronutrients. For example I’ve put legumes like beans in both protein & carbs, they are a great source of both and should be a staple in your diet. This is purely to give you some idea of the main nutrient in each.
By knowing the macronutrients of food we can ensure we are getting a mix of all three and throughout the day and it can also help with building muscle & retaining muscle when losing fat. For example a person strength training 5 x times a week will have higher protein needs than someone not training, so we can add a couple more from the protein list into their day. For example if protein is low, but carbs very high, we can reduce the rice and increase the beans for lunch to balance it out, plus adding some veggies and seeds for micronutrients & fats.
What are your favourite vegan protein sources?