Does anyone have any good ideas for adding protein to a diet? I'm not opposed to supplements, but I'd like to try to get it naturally first. Gimme some options!

Thanks all!

J

I'm a part-time nutrition enthusiast so I'll offer my two cents. Food sources are usually best however it's hard to get as much protein as you need after running especially quickly from just food. Therefore you will probably have to supplement. From what I know whey protein is best, not soy protein. Soy isn't actually as beneficial and is worse for people than they know, at least in the form it's typically consumed in. New seasons carries a good brand of whey supplement made by biochem, it's just called whey. Also, Zupans and whole foods carries a bar called Zing which are high in whey protein and only have good extra stuff like almond butter and rice syrup and no added junk, way better quality than a power bar or the like. Or just eat lots of organic eggs or chicken post workout.

Dr. Lyndsay, from our sponsor Clearwater Chiropractic, would be an excellent source to consult with. You can also talk to our sponsors from Max Muscle, Trevor or Tracy Bryant. They are a very good source of things nutritional, and will never push you in to something you don't need. Keep in mind, depending on what you want to accomplish by taking in more protein, there are also times of the day when it's more beneficial.

CMS is correct too, in that sometimes it's quiet hard to get just the minimum quantity or ratio of protein from "real food", considered for adequate recovery, in the time frame needed to be beneficial to good recovery. This is where supplementation helps me.

Whether you choose organic, free-range or farmed eggs, you will consume about 6 ~ 7 grams of protein per egg. According to one source, the U.S. RDA standard guideline of protein consumption for a 170# male, would be approximately 62 grams per day. For that same male participating in endurance training, the quantity jumps up to between 77 grams and 92 grams. My research finds 4 oz of chicken breast to be right around 35 grams of protein.

Good questions and good luck with your training and nutrition.

Doug

I like grilling up a bunch of chicken breasts once a week, cutting them into strips, and eating them cold as snacks throughout the week with BBQ sauce. It's an easy, cheap way for me to get extra meat without taking the time to cook.

Another idea that works for me is Trader Joes fat free Greek Yogurt - cheapest I have found and 22 grams of protein per cup. Be careful though to always read the label on Greek yogurt because often the protein is not of high content. You can jazz it up with fruit, peanut butter. I put it on my oatmeal with a banana.

Wow

I'll excellent ideas. Doug's measurements for 170 lb man/woman are accurate. For endurance training 50%-75% of your weight in grams of protein per day are goals to shoot for. I too prefer whey over soy but I believe it is a matter of taste and taking into account food allergens. Whey comes from dairy, so if dairy doesn't sit well with you then I would think about rice based protein powders. They even have hemp and pea protein powders. Making up a smoothie for breakfast and another pre or post exercise is an easy way to ensure they you are getting your protein minimum.

I think Trader Joe's is a great option for on the go protein fixes. They have an array of precooked chicken sausages, jerky, cheeses, and cottage cheese.

Stop by the tent this Saturday and I can bounce some more ideas off.

Slancha,
Dr. Lindsey

Good advice from everyone! It is difficult to get enough protein from food sources - cost and convenience are the main reasons. Good sources are lean meats, eggs, soy/tofu products, dairy, nuts and beans. You want to be sure you are getting adequate protein throughout the day - at every meal and every snack - and especially immediately following exercise.

The Max Muscle stores all sample their proteins - you can go in and taste different flavors to see what you like. We can also help with meal planning and give you some ideas of how best to meet your nutritional requirements. Trevor and I are in Vancouver on Sundays and can help you out. There are also stores located in Hillsboro, Clackamas, Beaverton, Salem and Bend. Find a store close to you at www.maxmuscle.com

Dr. Nelson, from Clearwater, is an excellent resource as well. Please see any of us, we are happy to help!!

Thanks!
Tracy Bryant
Red AC in Vancouver
Owner Max Muscle Sports Nutrition
Vancouver

Good Morning!
Another good source of protein would be OIKOS Organic Greek Yogurt. I buy it at Fred Meyers in thier nutrition department. It is 0 grams of fat and has 22 grams of protein per serving. I like to add a touch of honey and some walnuts.
Vonie

Hi, I too have been trying to figure out the right amount of protein. I have many food sensitivities so I eat some meat and little to no dairy but have found the Hemp and Soy protein powders mixed in with a smoothie or rice milk to be yummy. I try not to over do on soy products and wanted to know where to find the suggested Rice and Pea supplements?? 5'8" 150lb thanks!