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A very frequent question I get is “how do I get all of this protein in?!” I know it may seem a bit overwhelming, especially if you have never tracked your protein consumption. At the same time, I hope it is eye opening. So many people are under consuming protein, which can cause frustration when your goal is to lose body fat and/or gain muscle. Let’s talk about some ways to make protein consumption easier!
My first bit of advice is to start of with splitting your daily protein goal evenly across each meal and/or snack that you have planned for that day. If your goal is to consume 150g of protein per day and you plan to eat 5 meals and/or snacks per day, that would mean that in order to hit your protein goal in 5 meals you would need 30g of protein per meal.
The benefit of having an even spread of protein throughout the day is that you are going to feel full right up until the next time you eat. This plan also saves you from feeling like you need to cram 15 oz. of chicken before you go to bed. That is not our goal.
So, how are you weighing your cooked meats? It is a little bit less convenient... but if you can, it is best to weigh your meat BEFORE you cook it. In doing so, this will give you the most accurate log for My Fitness Pal. The reason why I suggest this is because once your meat has been cooked it has lost a lot of the moisture that it previously had...meaning it weighs less once it has been cooked. Let’s say you did not have the ability to weigh your protein raw. That is OK! Simply weigh out desired portion and multiply by 1.2. Example: if you weigh out 6 oz of cooked ground beef, multiply 6 x 1.2 and that will give you 7.2 oz. This is what you will log in My Fitness Pal. What this does is it makes up for the moisture lost and adds it back in. Allowing you to get a more accurate food log!
What about protein shakes and protein bars?! Absolutely! One to two protein shakes a day would be a great option. We do want to keep in mind that we need REAL foods to make up the majority of our protein intake. If you are drinking protein shakes, let's make sure they are not full of artificial substances. I always suggest Ascent Whey Protein. We still want to focus on our protein coming from whole foods, but if you do enjoy a protein shake and it makes you feel good then get after it! Is collagen a good choice? Yes! Collagen makes up roughly 25-35% of the protein in your body. It is known to be a building block for bone, skin, muscles, tendons and ligaments.
I hope this is a helpful guide to start getting on track with your protein consumption. Remember you can always reach out to me for more ideas!
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