How to get more protein w/o more calories?

Anonymous · March 2007

Hey y'all. I'm not exactly trying to lose weight, but I'm sure not wanting to gain any. I get regular emails from a fitness site, active.com and just received one about getting more protein to improve performance. Says we're supposed to get protein based on our individual weight in kilograms (weight x 2.2) multiplied by .8 grams of protein for each kilogram of weight. Most calculations result in ranges of 40gms - 55 gms. Then they listed the grams of protein in typical sources like chicken, beans, yogurt, peanut butter and milk. None of these sources seem to provide an overwhelming amout of protein and I would have to eat all day and only protein to get all of my desired 45 grams/day). Any suggestions, especially ideas about combining protein foods into one-meal recipes? I've thought about adding a protein bar too...

Valerie_R · March 2007

I use protein powder, which does have some calories, and add a scoop of cottage cheese to it. I can make my morning meal have about 35 grams of protein, however, which sets me up nicely for the day.

I believe 1 oz. chicken and fish have 7 grams protein, so it isn't that hard to get up to 60-70 grams per day. A typical serving of chicken or fish is 3 oz., so right there you have quite a bit of protein, in addition to a shake with protein powder. A serving of bean soup will also come out to 15-20 grams of protein I believe, although I could be off. I also eat a lot of cheese. I used to eat soy but have had to reduce the amount to 2 servings per week. I had to really boost my protein during chemo and in preparation for mastectomy and DIEP, and ate a lot of nuts as well. I also eat carbs such as brown rice, etc. combined with protein because it makes me feel full longer. I eat lots of fruit and vegies to round things out.

I wouldn't worry too much about calories as the protein in powder, fish, chicken and beef, eggs and beans is necessary when you are healing and it isn't like eating a vat of Hagen Daas. Everything has calories, alas.

Take care,

Valerie

BlindedByScience · March 2007

Hi, Fitchik

How much protein was in the chicken? I'd have thought it would be pretty concentrated. Maybe I'm making a calculation error here, but I think 45 g of protein a day should be relatively easy if you eat meat, and much more volume if you're vegetarian.

Conversions
1 lb = 453.6 grams
1 gram = 0.0353 ounces
45 grams = 1.59 ounces

I used a postage scale and weighed 1 cooked chicken tender (no skin, no breading) and it came in at 2 oz. A cooked split breast with bones & skin was 9 oz.

Anonymous · March 2007

I don't like to eat meat, but do have salmon about twice/week. Used to eat tofu daily and, so, was probably right on with the protein. I like the idea of protein powder, though. I'll look for it at Earth Fare or GNC. Maybe I can mix it into my diet Mt. Dew? Um, I mean, my, er, healthy drink...!

azzig49 · March 2007

I think Whey Protein is probably the best for post BC. EAS brand has 20 gm protein, 120 calories, and only 2 gm fat. Salmon is very good for you. So are Sardines, if you can aquire the taste.

LisaSDCA · March 2007

I can put in a testimonial for Optimum Pro Complex Multi-Protein Blend. Before I got sick (with my autoimmune diseases, pre-BC) I was a reasonably competitive Olympic Style Weightlifter - not body-bulding, not power-lifting - it is a sport that combines equal parts speed, agility and strength. So, it would behoove the competitor to get as strong as possible while remaining in as low a weight class as possible. This powder rocks for insuring adequate protein (55 grams)in a palatable, lo-carb (3gr.) very low-calorie (260c.), Aspartame-free form. I usually half the suggested serving size 130 cals., 27 gr. protein), since I'm not a 225lb. wieghtlifter who would need 55gr. protein at several meals.
I recommend the Vanilla flavor - that way you can whip up your own fresh flavors. Mix it with orange juice and ice and it's like an Orange Dreamsicle. Add some unsweet. cocoa and it's a rich chocolate shake. It makes a fabulous smoothie with fresh or frozen berries of all kinds.
Has an impressive amino acid profile to boot.
JMHO, no financial connection whatsoever (durn it!).
Lisa
who has also made pudding with it, put it over oatmeal, added it to pancake 'mix', etc.

rosieS · March 2007

Marin, A little info on protein--
First of all it is weight in pounds ie 125# divided by 2.2 not multiplied. so this equals approximately 57 kg. 57 kg x .8 is approximately 45-45 g of protein per day. Most Americans exceed this amount by many grams. This is total protein, not just protein from meat or animal sources. For example each serving of pasta, which is only 1/3 of a cup would have 15 grams of carbohydrate and approximately 3 grams of protein. All carbs contain some protein(oatmeal, barley, even vegetable have some protein. Each ounce of meat or fish or one egg has approximately 7 grams of protein. Three ounces of meat is approximately the size of a deck of cards or the palm of your hand. Milk supplies about 8 grams of protein per 8 ounce glass (yogurt would be approximately 6 ounces for 8 ounces of protein)Peanut butter, nuts,legumes, and soy are all other sources of protein. In America, it is so easy to exceed our protein needs. You really do not need a protein supplement unless you are not eating properly.

I have included a link to a vegan site which lists some vegan protein sources.

http://www.vrg.org/nutrition/protein.htm

Rosemary44 · March 2007

Thanks Rosie, that was interesting reading. I didn't realize there was so much protein in different foods.

Fit chic, If your still interested in a protein powder, I use this whey protein which is proud to say there are no added sugars, no artificial sweetners and best of all, no growth hormones and no soy.

It's called Whey Factors.

http://www.iherb.com/store/ProductDetails.aspx?c=Herbs&pid=NFS-02926

Anonymous · March 2007

Thanks, everyone! The whey protein powder sounds like the way (pun intended!) for me to go. I don't consider myself a vegetarian and don't ever want to give up my cheese and yogurt to be vegan (it's bad enough that my beloved tofu is now taboo!) and, since I'm always watchful about my weight, the powder seems most inocuous. Rosemary - do you think that putting it in my Snapple would be okay? That was the only palatable way I found to take my L-Glutamine during chemo.

And Lisa, you might enjoy this article that is in the Times today:

http://www.nytimes.com/2007/03/17/us/17weight.html?pagewanted=1&th&emc=th

Rosemary44 · March 2007

Marin,

I've never had a snapple. The vanilla flavor is pretty good by itself. I mix it with fruit smoothies and veggie juice. I first thought that mixing it with veggie juice was going to taste awful, but it's darn tasty. Ya just never know. You can just shake it up with some water and down the hatch.

Jorf · April 2007

Here are a couple of things I've done. I tend to only worry about it at breakfast since I agree with Rosie that it's easy to get protein. I'm veg with dairy and occas fish.

Egg whites is always a good standby

Nonfat Greek style yogurt. Has 20 grams per cup as opposed to 9 in the other kind we get. There's a brand called FAGE that Whole Foods and some other stores carry and Trader Joes has their own brand that is cheaper and I like better. It's great stuff - much more flavorful than regular plain yogurt. It's not organic but it is BGH free.

Hope_M · April 2007

I'm lifting weights 3X per week and am 160 pounds. My protein goal is 110g per day while eating about 1400 cals. I have to use the Whey protein powder to achieve this high level of protein intake. Again, I am in an active weight training with a personal trainer, so my intake is a bit higher, but I do like the Whey protein powders. (Well, not for their taste, but for their efficiency!)

Hope M.

Anonymous · April 2007

Hope...What difference do you actually feel in upping your protein to this level? Did your trainer advise you about this? I'm curious because I also lift (I'm a PT myself) and have set some new goals for my chest presses, deadlifts and leg presses (ugh, and pull-ups!) and can't seem to progress as I'd like...?

lzcait · April 2007

FitChik...my trainer also has me upping my protein for strength training. Told me that it's because of the micro tears in the muscles...protein repairs your muscles whereas carbs give energy. Does seem to help me recovery and move forward quicker. He also has me using a "recovery" drink...4:1 carb to protein ratio on days when I work out hard or row hard (I race kayaks) 1 container of yoplait no fat vanilla yogurt; 1 cup nesquick no fat chocolate milk, throw in the blender with ice. Only nesquick has the 4:1. Otherwise, Breakstone no fat cottage cheese for pure protein without alot of fat or calories...but I get tired of that REAL fast!

Also, Fitchik, I'm curious, since you are a pt...what's your take on lifting and lymphedema...I have no problems, but everyone keeps freaking out around me.

Cait

Anonymous · April 2007

Cait...I've actually been researching the issue of lifting & LE and it seems that all of the new studies are finding the opposite of what we've been told all along, that lifting heavy weights will significantly increase your risk of developing LE. Nevertheless, I'm extremely cautious with my clients and recommend using only up to 10-12 pound dumbells and the barbell without added weight for at least the first year post-surgery. After that, I'd increase the weight load slowly and, ultimately, advise the maximum weight for the client's capacity and goals. I'm glad to hear that you had no problem, Cait. I only had a lumpectomy and rads (no SNB), so my risk is quite low and I just resumed my usual workout after about 2-3 weeks. The recovery drink, btw, sounds like it can be helpful. I'm not wild about chocolate drinks...maybe something else can be used? I'm going to Whole Foods tomorrow and plan to buy the whey protein powder.

lzcait · April 2007

Fitchik, thanks for your insight on how you workout and what you advise your clients...I had also found alot of new research and that kind of calmed down the "nay sayers." I also only had a lumpectomy, 6 nodes removed, and rad only. So I feel pretty secure since I've lifted for 2 years and my trainer is really gradual about progression. Hopefully we'll all have more definitive information soon. Let me know what you find at Whole Foods...I'm sure there will be something to substitute for chocolate...fortunately I LOVE it!

Cait

Hope_M · April 2007

Hi, FitChik! I'm right down the road from you (or over, I guess) in Greenville, SC.

As far as feeling the additional protein in my workouts, I'm not sure that I do yet. I've steadily progressed all along in weights and stamina, so the differences are mainly in loss of fat and better muscle definition. I attribute my progression in strength to using a personal trainer as opposed to trying to work myself out. I'd had lots of experience being a member of a gym and getting a trainer to set a routine initially, but I always plateaued. Ditto with the home training with weights. The personal trainer really varies my routine and I have improved all over. I have to admit that this is very expensive (around $60 per session!), but I took a part time job to pay for it because it was that important to me.

After 10 months of weight training without really working on my diet (it was pretty good anyway), I finally committed to my trainer's diet plan. Before I did that, I lost inches and built muscle and dropped my BMI without really dropping weight.

After 1.5 months on the new diet (with maximum levels of calories, fat grams, sugar and carbs), I'm seeing more fat melt away and new muscle definition appear--or maybe I can just finally see the results of the training better. I'm not due for an assessment with measurements, etc., for a little while longer, but I'm sure that my thighs are smaller and I've lost about two inches from my waist based on my pants, which are now too big! And my weight, by my scale, has dropped about 5 pounds.

Hope that helps,

Hope M.

Anonymous · April 2007

That's great, Hope. I'm not sure what you're saying about your protein intake as it relates to your workout, but it sounds like you're doing a good job and are pleased with your trainer.

And speaking of Greenville, are you planning to attend the 'Cancer as a Turning Point' conference sponsored by Healing Journeys in June? I'm thinking about it since it sounds like it will be both informative and invigorating!

azzig49 · April 2007

I just bought 2 lb of whey protein at walmart - Body Fortress is the brand for $12. It has 23 gm protein, 1 gm carbs, 1.5 gm fat (0 sat fat), low chol, sodium - and only 110 calories. Seemed to compare with the more expensive formulas and has 30 servings - Vanilla - which should go with everything- even your Snapple. Oh, I saw a person with your license plate (Fitchik) in Sun City West the other day.
I thought of you. Zig

Anonymous · April 2007

Hey Zig! That's funny about the license plate...it's not only my screenname, but also MY license plate!

I also bought a canister of whey protein - the Whole Foods' 356 brand, in vanilla- I shook it up in a bottle of Snapple Diet Lemon Tea and it was so delicious!!! I truly expected it to suck and to taste like the L-Glutamine that I put in my Snapples throughout chemo, but I was pleasantly surprised! I've just added another 20 pounds to what I lift during dead lifts and chest presses and I just felt like Popeye today!

Hope_M · April 2007

FitChik-
I am indeed planning to attend the conference in June. In fact, I'm the local steering committee chairperson! Let me know if you are planning to come so that I can look for you that weekend.

Hope M.

How to get more protein w/o more calories?

Comments

Categories