Getting enough protein - JP Fitness Forums

Sign · 05-21-2007, 01:26 PM

This could have went in the training discussion but I think it applies more to those of us over here. The general recommendation is 1g protein for every pound of bodyweight. Now, for those people that are in-shape, or have lost a lot of the weight this is easier, but those of us that still have a long way to go that equates to a lot of protein. For me it is around 250g of protein a day. That is a lot of protein and it can get very costly trying to hit that each day.

So what are some tips/tricks you have to keep your protein intake up, and keeping costs down? If you have any that is.

mrroach · 05-21-2007, 01:52 PM

I eat around 225g a day, main sources: chicken, beef, milk, cheese, whey. A couple chicken breasts at one meal, and a can of tuna at another will take you about half way there.

Aoife · 05-21-2007, 02:15 PM

12 half-breasts at costco are like $16. 3.5 of those baked get chopped up into a veggie and rice stir fry that equals three 400-500 calorie meals with 55-60g of protein each. My husband eats about 5 meals a day of similar protein amount.

lean ground beef (96%) at trader joes is also fairly cheap and good amount of protein. ($1-$2 less per pound than other grocers in the area.)

beans are good and cheap... esp if you just buy them dried and water them yourself. kidney beans plus the beef or chicken above offer a protein-rific low-cal chili (add some nuts for even more).

tuna is good, so is tofu, both pretty cheap. whole grains tend to have a decent amount of protein. not on epic, meat-like proportions, but it all adds up.

250g of protein is 50 per meal. that's really not hard. and that's before the whey powder.

SpacecityPaula · 05-21-2007, 02:17 PM

One of the other boards I am on, I was told that you could substitute estimated lean body mass for your BW on the protein equation. That would drop your protein requirements a little bit (but I don't know how accurate that information is).

I used Protein Powder, egg whites and seafood (tilapia and shrimp) to help increase my protein intake. I generally get the flash frozen tilapia and cottage cheese at Sam's because it's cheaper than going to the local market. Shrimp however, I generally go to the fish market to get, cuz I can get a better deal there than I can anywhere else.

I also do ground turkey. Honeysuckle Ground turkey runs 3.59/lb for the 93/7 mix and 3.95/lb for the 97/3 mix. Jennie O (at least in my area) Runs almost $6.00 a lb.

Sign · 05-21-2007, 02:34 PM

Quote:

Originally Posted by Aoife

12 half-breasts at costco are like $16. 3.5 of those baked get chopped up into a veggie and rice stir fry that equals three 400-500 calorie meals with 55-60g of protein each. My husband eats about 5 meals a day of similar protein amount.

lean ground beef (96%) at trader joes is also fairly cheap and good amount of protein. ($1-$2 less per pound than other grocers in the area.)

beans are good and cheap... esp if you just buy them dried and water them yourself. kidney beans plus the beef or chicken above offer a protein-rific low-cal chili (add some nuts for even more).

tuna is good, so is tofu, both pretty cheap. whole grains tend to have a decent amount of protein. not on epic, meat-like proportions, but it all adds up.

250g of protein is 50 per meal. that's really not hard. and that's before the whey powder.

That is where I run into problems, chicken breast around here is around $25 for a 12-14 breast bag, 1 can of tuna is over $2, A dozen eggs is about $2-$2.50 for large eggs. I know I could simply eat more but on a part-time student wage it gets pretty costly for good quality protein.

Lost Dog · 05-21-2007, 02:49 PM

That's expensive! Where is "around here?"

Is there no CostCo or warehouse style store around?

There are benefits to more protein, but that much isn't necessary. I go with .9 - 1.1g per lb of body weight, but that gets to be a bit much if you're heavy. Shoot for 1.1g of lean body weight, instead. More protein won't really hurt. It can make you feel full faster, but so can fibrous veggies. Are they cheaper?

Protein has a greater TEF (Thermal Effect of Feeding), but fiber also slows digestion. Pros and Cons.

Don't sweat the small details unless you aren't progressing.

If you want more protein, mail order protein powder is usually the cheapest source of P. Supplement with that. I sometimes have a small serving with my eggs. People tend to go all or nothing, but a protien powder shake is hardly satisfying. But, next to your omelette, it can be.

Aoife · 05-21-2007, 03:01 PM

Quote:

Originally Posted by Sign

That is where I run into problems, chicken breast around here is around $25 for a 12-14 breast bag, 1 can of tuna is over $2, A dozen eggs is about $2-$2.50 for large eggs. I know I could simply eat more but on a part-time student wage it gets pretty costly for good quality protein.

I donno where you is but the normal grocers around here are pretty high priced. However, the clubs (sams, bjs, costco) are much cheaper, so if you have one around, it's usually worth the $$ to join.

Farmer's Markets. Veggies, fruits, eggs, and tons of other things are much better priced at farmer's markets. Maybe you have one around?

Ethnic shops or actual butchers/fishmongers shops are often cheaper than the local grocer.

Sometimes frozen chicken breasts are cheaper, esp since often there's coupons for that sort of thing and there isn't for "fresh" meat.

Yeah, lack of $$ is tough and it sucks. A thorough look-through at your store to see how much protein is in the non-meat items might prove fruitful. Often chicken soup or something of the like can also be pretty cheap considering the calories and protein content.

Way I see it, in the end it's a matter of just being a guide line. You do what you can and make the most of what you have. If you can only get in half that it's still better than a life of ramen and crackers. But be on the look-out and count up how much you're already eating. A lot of people forget that plenty of non-meat foods have protein in them. I don't eat meat (or fish) and I still can easily get in the 100 or so grams of protein I'm supposed to be shooting for. I mean, if you're only getting in 200g, I wouldn't necessarily sweat it.

RobLL · 05-21-2007, 03:19 PM

Costco, Sam's Club etc usually inexpensive, but nothing is as cheap as loss leaders at local grocers. Watch the ads on food day in the local newspapers. I usually get my meat and poultry for 2/3rds or less than at Costco.

Example: Whole chickens 69 cents a pound, hamburger - $1.49 a pound, boneless pork $1.30-1.69 a pound, NY Steaks $2.99 a pound, bone in pork roast/misc. cuts 99 cents to $1.29 lb

mom2w · 05-21-2007, 03:47 PM

If you can find someone, have the money to do it up front and have a big freezer, you can buy 1/2 or 1/4 (or even whole, but that's a lot of meat) steers that average out to about $2/lb with processing. We do it about every 18months. I know a lot of hog farmers will sell by the pig too. Our local health/organic store even offers the beef option for about $3/lb. It's pricey if you're talking ground beef, but reallly looks good when you're thinking tenderloin, tbone and strip steaks.

James Newman · 05-21-2007, 05:30 PM

I think shooting for 200g protein a day is sufficient for the time being. Fill in with healthy fats and greens and you should be doing quite all right. The others have given you some good tips on saving money as well. I don't know that I have much to add in that respect that they haven't already covered at this time, but I will think on it some more.

Newman