Upping Protein

[jdizz]

Just wondering if anyone has any tips for upping my protein intake per day?

Using protein shakes and a lot of chicken, but does anyone else have any other tips?

Thank you.

[Earthboundmisfit]

Powdered milk mixed with regular milk? Cheap as chips although probably better ways to take in more protein.

[Gary29]

Eggs are cheap and versatile.

How much protein do you need if you think you aren't getting enough from chicken and shakes?

[IanJ9375]

Boiled eggs as snacks approx 6g protein each

[Jonny_gti]

Asda sell chicken and turkey sausages, pop them on the grill for ten and that's them done, or tuna is also an easy source. Cook up 1kg of extra lean mince and mix in some kidney beans and have it with potatoes or rice.

Just experiment and see what you like, ive been doing national diets and personal plans for years aswell as bodybuilding and no one way suits everyone.

[rowley birkin]

If you track your (healthy) diet with something like MyFitnessPal you will probably be surprised at how much protein you are already consuming; excess protein is not good for you.

[jdizz]

Thanks all, will take a look at some of the suggestions.

[MR1991]

rowley birkin said:

If you track your (healthy) diet with something like MyFitnessPal you will probably be surprised at how much protein you are already consuming; excess protein is not good for you.

This is only true if someone has a pre-existing kidney issue.

[jdizz]

Should have said - looking to get approx 174g protein per day.

[grumbledoak]

MR1991 said:

rowley birkin said:

If you track your (healthy) diet with something like MyFitnessPal you will probably be surprised at how much protein you are already consuming; excess protein is not good for you.

This is only true if someone has a pre-existing kidney issue.

You would already be on the transplant list.

OP, 174g isn't hard to do. If you mean cheaply then mince, eggs, and chicken livers are cheap and nutritious. Greek yoghurt too, but not "Greek Style" yoghurt.

[king arthur]

Turkey meat has a lot of protein.

A cooked breakfast in the morning (sausage, bacon, egg, mushrooms) instead of cereal will set you up for a decent protein intake for the day.

[markcoznottz]

jdizz said:

Just wondering if anyone has any tips for upping my protein intake per day?

Using protein shakes and a lot of chicken, but does anyone else have any other tips?

Thank you.

Why do you think you need more? What are you hoping to achieve?

[anonymous-user]

Cottage cheese with tuna mixed into it.

[popeyewhite]

MR1991 said:

rowley birkin said:

If you track your (healthy) diet with something like MyFitnessPal you will probably be surprised at how much protein you are already consuming; excess protein is not good for you.

This is only true if someone has a pre-existing kidney issue.

Incorrect.

" Adverse effects of high protein intake include intestinal discomfort, hyperaminoacidemia, hyperammonemia, hyperinsulinemia, dehydration, irritation, nausea, diarrhea, liver and kidney injuries, fatigue, headache, seizures, high risk of cardiovascular disease, or even death.100 Problems of high protein intake can be exacerbated by low intake of carbohydrates because of additional burdens on the liver and kidney to produce large amounts of glucose from AA besides their roles in disposing of excessive ammonia and urea...."

https://pubs.rsc.org/en/content/articlehtml/2016/f...

[geeks]

Beans, nuts, rice, oats, spinach, kale, fish

[IanJ9375]

popeyewhite said:

Incorrect.

" Adverse effects of high protein intake include intestinal discomfort, hyperaminoacidemia, hyperammonemia, hyperinsulinemia, dehydration, irritation, nausea, diarrhea, liver and kidney injuries, fatigue, headache, seizures, high risk of cardiovascular disease, or even death.100 Problems of high protein intake can be exacerbated by low intake of carbohydrates because of additional burdens on the liver and kidney to produce large amounts of glucose from AA besides their roles in disposing of excessive ammonia and urea...."

https://pubs.rsc.org/en/content/articlehtml/2016/f...

Define "high protein intake" as even in that report it states 0.8g per kg BW for sedantry and 1g per kg BW as dietary requirements.

In contrast, a prolonged bout of resistance exercise results in an increase in the rate of protein breakdown in the whole body (including skeletal muscle) being greater than an increase in the rate of protein synthesis.52 The magnitudes of these changes also depend on the type of exercise. Even moderate exercise (e.g., 1 h treadmill exercise at 55% of VO2 max) stimulates whole-body protein catabolism by 25% in a healthy adult.53 This translates into the dietary protein requirement of ≥1 g per kg BW per day.

Avg Joe is more than likely not hitting either of those numbers and would benefit from dropping some carbs for protein

[SuffolkDefender]

350ml semi skimmed milk, 50g protein powder = around 55g of protein. Drop the milk out and you drop around 10g of protein.

3 egg omelette with 2 slices ham, 30g of cheese = around 40g protein.

200g of chicken = around 55g of protein

12 Tesco meatballs (pack of 24) = around 65g of protein


Mix/match over your days, have 1 or 2 shakes a day, use MyFitnessPal for tracking ... 175g of protein a day is no problem but as others have said, make sure your body has a need for it (ie gym).

[popeyewhite]

IanJ9375 said:

Define "high protein intake" etc

My post was in the context of correcting someone who said excess protein was only bad for you if you had an existing kidney condition. This is untrue. If you know what the accepted safe level of grms/bw is you can easily work out what is 'high'.

[MR1991]

popeyewhite said:

Incorrect.

" Adverse effects of high protein intake include intestinal discomfort, hyperaminoacidemia, hyperammonemia, hyperinsulinemia, dehydration, irritation, nausea, diarrhea, liver and kidney injuries, fatigue, headache, seizures, high risk of cardiovascular disease, or even death.100 Problems of high protein intake can be exacerbated by low intake of carbohydrates because of additional burdens on the liver and kidney to produce large amounts of glucose from AA besides their roles in disposing of excessive ammonia and urea...."

https://pubs.rsc.org/en/content/articlehtml/2016/f...

An out of context quote does not prove you correct. I would suggest reading the whole study.