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Original poster

Idiots guide to getting more protein - help!

40 replies

onetwonetoo · 13/03/2024 19:30

I've been going to the gym for the last few months, l mainly use weights/machines and a blast of cardio at the end 2/3x p/w

While I'm definitely seeing some improvement in tone I think I could do better if I could work out how to use macros and up my protein intake.

I've looked online but can't seem to work it in to my real life. I have two children I need to think of when cooking.

I also think I may be out on my cal intake. I thought I should be having 1700 to maintain my current weight but after speaking to someone at the gym they said given my height, 5ft, and weight, 50kg, that I should be on around 1200.

If anyone can point me in the direction of some helpful information, or has any advice it would be much appreciated

OP posts:
Towerofsong · 13/03/2024 23:12

onetwonetoo · 13/03/2024 22:36

Thank you this is so helpful!

I may have been making this very complicated for myself!

I went down a macros rabbit hole a few weeks ago and felt I was doing everything wrong.

Will definitely be keeping my cals at 1700, I can feel full on that amount but also like I'm not missing out, or eating loads of rubbish.

Will also check out the group mentioned up thread and get some yoghurts and chicken in the fridge

You need to work out your personal BMR and then from that add on the calories you burn through exercise to give your TDEE (daily energy expenditure). To maintain weight, stick to that. To lose weight at 1lb per week, knock 3500k/cal per week off it (ie 500k/cal per day)

Try to have your protein as quickly as possible after working out, within 30 mins if possible.

Grimchmas · 13/03/2024 22:57

As you're finding, guidance on how much protein you should eat varies!

Do you know your % macros currently?

Why not just have a go at increasing protein % and see how you get on?

warmheartcoldfeet · 13/03/2024 22:57

Also, cottage cheese and crispy tofu if you've got an air fryer (good for kids snacks too)

PaminaMozart · 13/03/2024 22:54

75-80 makes sense sense to me!

Original poster
onetwonetoo · 13/03/2024 22:49

@PaminaMozart I used...

Reference Nutrient Intakee_ (RNI) is 0.75g/kg of body weight.

So 50kg x 0.75 = 37.5.

However I've just read this

www.bbcgoodfood.com/howto/guide/how-much-protein-to-build-muscle#

Which says women in midlife should aim for 1.2-1.6g per kg. Which takes me up to 80g per day which seems more realistic?

OP posts:
PaminaMozart · 13/03/2024 22:44

Can you show how you arrived at 37.5g. This seems far too low.

I make it 3/4 of 50x2 = 75g.

Original poster
onetwonetoo · 13/03/2024 22:40

C1N1C · 13/03/2024 22:15

Standard 'gym bro' recommendation is about 2 g protein per kg of body weight... or roughly 1 g per lb.

In reality, scientific literature states you can get away with about 3/4 of that, and that's for actual bodybuilders.

So for you, if you're 100 kg, you're easily ok with 80 g protein per day.

A chicken breast is 30 g, a mug of milk is 8 g... so just with that you're halfway there. Throw in a scoop of protein powder after your workout (typically around 25 g), and with the residual protein in all your other food (e.g. small amounts in pasta, rice, snacks etc), you're set :)

Thank you, that's really helpful. I've just had a Google and apparently I only need 37.5g of protein a day.

So one chicken breast and a glass of milk and I'm getting enough? My mind is blown 😂

OP posts:
Original poster
onetwonetoo · 13/03/2024 22:36

Thank you this is so helpful!

I may have been making this very complicated for myself!

I went down a macros rabbit hole a few weeks ago and felt I was doing everything wrong.

Will definitely be keeping my cals at 1700, I can feel full on that amount but also like I'm not missing out, or eating loads of rubbish.

Will also check out the group mentioned up thread and get some yoghurts and chicken in the fridge

OP posts:
mouche202 · 13/03/2024 22:20

Easy ways to get protein into your food and avoid protein powders are chicken - I always have a pack of plain roast chicken breast in the fridge for days I am low on protein in my meals. I also eat a lot of Fage Greek yogurt. Cottage cheese is good if you like the taste (I don't!)

jelly79 · 13/03/2024 22:17

My high protein go to's

Sardines on ryvita for breakfast
Eggs / chicken / tuna
Turkey mince curry's / bolognese

Greek yoghurt with protein powder I love this!

C1N1C · 13/03/2024 22:15

Standard 'gym bro' recommendation is about 2 g protein per kg of body weight... or roughly 1 g per lb.

In reality, scientific literature states you can get away with about 3/4 of that, and that's for actual bodybuilders.

So for you, if you're 100 kg, you're easily ok with 80 g protein per day.

A chicken breast is 30 g, a mug of milk is 8 g... so just with that you're halfway there. Throw in a scoop of protein powder after your workout (typically around 25 g), and with the residual protein in all your other food (e.g. small amounts in pasta, rice, snacks etc), you're set :)

Raccaccoonie · 13/03/2024 22:12

You're 50kg and want to restrict to 1200 calories a day? That seems incredibly low.

Flangeosaurus · 13/03/2024 22:07

1200 calories is NOT enough for maintenance if you’re lifting heavy. I can highly recommend Team RH if you want nutritional advice and sensible calories, it’s great.

I am for around 100g of protein per day, always food first and then top up with a protein shake if I need it. Eggs, tuna, chicken breast and fish are all great sources of lean protein. The protein yoghurts from Aldi are great too, plus you can bulk out snacks with additional protein such as rice cakes with cream cheese.

EmpressaurusOfTheScathingTinsel · 13/03/2024 22:02

My PT told me to eat a protein snack as soon as I get back from the gym - I normally have something like Ryvita with cheese / almond butter / sliced banana.

Itsrainingoverhere · 13/03/2024 22:00

Following please
I see supermarkets do 20g protein yogs