Struggling With Protein?
We’ve all heard it before, and if you haven’t, keep reading… “You need more protein”. But what does that mean? Let’s break it down.
The common rule of thumb is 1g for every lb you weigh. So, if you weigh 155 lb, you should consume 155g protein… every day. That’s a lot. And if you’ve ever tried counting your calories or been mindful of these numbers before, it takes some time to learn how to get that much protein.
While I will always recommend you get your protein from natural sources (eggs, meat, beans, tofu, etc.), sometimes it’s hard to prepare those foods and make them taste good. That’s where supplements come in and high protein “snacks” become convenient. Examples of these include:
1. Protein Powder
This is undeniably one of the most underrated hacks to increasing protein intake. Unfortunately our society is filled with biased opinions on what we put in our bodies. Everyday I hear or read about someone talking about all the additives that are in protein powders and how they’re not FDA approved. Meanwhile they’ll still frequent fast food chains, consume other forms of processed foods, drink sodas, energy drinks, the list is endless.
At the end of the day, there’s a few things you should be aware of when picking a protein powder. First is the number of grams of protein in each serving compared to the number of grams of nutrients in each serving.
Another important aspect to look at is the ingredients. I’m no holistic coach, nor am I a dietician, but I do know that if your protein powders have an ingredient list a mile long full of things that you can’t begin to pronounce, then you probably shouldn’t be putting that in your body.
Protein powders are also incredibly cost effective. Upfront the price is intimidating. Most protein powders run anywhere between $50-$75 for the big container. Most of those containers carry 30 servings of at least 24g or more of protein. That’s roughly $2.50 per protein shake. There’s no way you can get that much protein for that price per serving. If you can, please let me know so I too can save some money!
2. Protein Shakes
This can be another cost effective option to get some quick protein in throughout your day. There are many different brands out there such as Premier Protein, Muscle Milk, OWYN, or my favorite Fairlife Nutrition Plan and Fairlife Core Power.
The Fairlife Nutrition Plan is amazing and can be really affordable at Sam's Club and Costco. Looking online, you can get a 12-pack of 11.5 oz bottles of Fairlife Nutrition Plan for $22, which breaks down to be about $1.80/bottle. Each bottle contains 150 calories and 30 grams of protein. Again, you can’t find a protein shake for that price.
3. Meat Sticks
Chomps and 1st Phorm Meat Sticks are my personal favorites. However they are not the most cost effective option. They taste good, are easy to grab on the go, and are incredibly convenient.
4. Protein Bars
This is a tough one. The ones with the best macros, grams in protein to total grams per serving ratio, low fat, and lowish calories always taste like dirt. Meanwhile the ones that actually taste good are often too high in calories and too low in protein. So give and take here. You can find some really good affordable options but you’re always going to be sacrificing something: taste, protein, calories, or cost. My favorite options for protein bars at the moment are Premier Protein (Chocolate Peanut Butter), Fit Crunch Bars (Chocolate Peanut Butter), and 1st Phorms (Peanut Butter Lover).
5. Greek Yogurt
Yogurts have so many amazing benefits outside of being a high protein snack. Greek yogurt is a great source of calcium, contains probiotics, and is easy on your stomach when digesting. The easiest and most convenient options are the 5 oz options to grab and go. Another great option that can be more affordable is to grab a large 32 oz tub and portion it yourself. If you’re still needing more protein, adding a scoop or half a scoop of protein powder or collagen to your greek yogurt can help increase the protein intake as well. Greek yogurt options include Chobani Zero Sugar, Oikos Triple Zero, or Oikos Pro, :ratio, and TWO GOOD.
Hopefully these recommendations will help guide you through filling your missing protein daily recommendations. And at the end of the day, if you feel like you’re still struggling do the things to ensure you will succeed. Do your research, get a coach, or ask for help. Your nutrition and success is up to you and no one else, but it starts by advocating for yourself, for your goals, and remembering why you started in the first place.
