Wanting to add in more protein to support strength training - ideas?

[JohnnyMcGrathSaysFuckOff]

Hi, I returned to lifting weights about 18 mos ago. I've been very conservative in what I lift as concerned about my pelvic floor, but sloooowly strengthening that up. Have also been looking to lose some fat at the same time. However, I'm at a good weight now and PF feels fairly stable, so I am now looking to stop losing weight, gradually focus on lifting heavier. As I do so, I want to make sure I am getting good nutrition to support my body.

As an e.g. my menu for last two days has been -
Day 1:
Breakfast: overnight chia seeds with fruit and nuts
Coffee with milk
Lunch: stir fry of broccoli with puy lentils and peanuts, berries, cup of tea
Supper: kimchi, fruit, mixed nuts

Day 2:
Breakfast: chickpeas, spinach, chopped tomatoes and egg
Coffee with milk
Lunch: roasted vegetables with hummus, apple, nuts
Supper: kimchi, banana, mixed nuts

I am thinking: some animal protein? Or, a banana with peanut butter after training? What would you add in, and where?

I'd add in turkey. As far as the meals you've eaten in the last couple of days, I'd have added it to both of your lunches, and to your day 2 breakfast. I'd also add in yogurt and kefir as snacks, and my choice for an after-gym snack is a cup of milk (sometimes with peanut butter) or a boiled egg.

Turkey is a good shout, thanks!

Yes, DH takes a pint of milk with him when he goes walking long distances. I could start taking a flask of milk to the gym.

Salmon or chicken thighs would be a good addition to your lunches or evening meals.

Animal protein for me has been key in seeing improvements in strength and muscle development. I train 3 times a week and generally have something like:

B: 2 eggs cooked in butter with sprinkle of cheese and spinach
L: A few slices of smoked salmon and bowl of veg / salad
snack on nuts or nut butter
D: A bowl of chilli con carne, small portion of rice. A dollop of plain greek yog on top (basically a family type meal in the evenings but with less carbs than the rest of my family eat and larger portion of the protein).

3 or 4 years ago, when I started working out with Caroline Girvan, I had been vegetarian - at times vegan - for several years, but I found that I had to reintroduce animal protein to increase strength and build muscle.

On an average day, I eat 2 eggs, about 200g of fish or chicken and a couple of tablespoons of yoghurt or cottage cheese, plus a cup of lentils, chickpeas or quinoa. I'm not sure whether this is 'enough', but it keeps me satiated and I'm happy with my body strength and my muscles!

Cottage cheese is good!

Thanks everyone.

Yes, I am not vegan but normally base my meals around vegetables rather than animal foods. I try to make sure vegetables make up a majority of my calories over a week. However, I do think adding in some animal protein may help as I'm starting make more demands on my body.

Are you eating enough? I eat a lot more than that, I don't think I could train on what you're eating. Maybe I eat too much though 🤷🏼‍♀️

I have breakfast, mid morning snack, mid morning protein shake, lunch, afternoon snack, tea. Proteinwise my snacks are often fage yoghurt (and oats and fruit), cottage cheese and oatcakes, cheese triangles and oatcakes. Lunch I'd have a wrap with a load of chicken/tuna/salmon and veg. Tea I'd make sure I was getting a load of protein eg chicken/fish/soya, plus a bit of something carby, plus a load of veg that might also have pulses in it. Then usually a protein yogurt. If I've been training extra hard I might also have protein porridge if my body needs it.

Eggs
Poultry
Fish

Mini babybel cheese are high protein and a good snack!

Add a scoop of protein powder to your overnight oats/chia.

I have at least one bowl of full fat Greek yoghurt with a scoop of protein powder every day.

I would say you need to add 1000 calories (at least) before you start worrying what they're made up of if that's all you're eating...

I strength train with intensity, so I’m lifting to (almost) failure on the last reps of my sets. I’ve been on a higher protein diet for 10 months and if I (rarely) slack I really feel it in my training.

Firstly, one of the easiest ways to increase your protein is to increase the portion size of any protein that you do eat currently.

Secondly, it’s going to be more difficult, in that you will
need to plan your food more, though not impossible if you’re not eating animal protein. 2 eggs, 120g uncooked chicken breast and 120g uncooked salmon is about 70g of protein in total. You’ll have to eat a bigger volume of food without animal protein or protein powders.

Other easy options are 0% Greek yoghurt, skyr yoghurt, almonds, seeded bread, cottage cheese. If you don’t like the texture of cottage cheese you can whip it/blend it and it’s a really nice base for a dip or sauce. If you have a sweet tooth Fulfil salted caramel protein bars are lush.

I use the Nutracheck app not my fitness pal and mostly pre plan my food intake.

If you google ‘vegan/vegetarian bodybuilding diet’ you might get some good ideas that you can incorporate for where you are currently with your training.

Oh and don’t forget your carbs, they’re essential for providing energy. My own diet is about 30% protein, 25% fat and 45% carbs currently.

Good luck. Lifting heavy weights and eating this way is the best thing I’ve ever done for myself. Feeling strong is amazing and then it spills into daily
life and functional movement. like when you’re trying on super compressive leggings and realise you’ve not had to do it sitting down and that you can in fact now stand stable on one leg for a long period of time.

Your calories look incredibly low. I struggle to get 1500 and I am eating way more than you.

Protein is best absorbed before 10am so make sure you have a decent amount at breakfast. For breakfast I often have a can of tuna which has around 25g protein with some steamed cauliflower rice, veg and tumeric and evoo.

Have you added up your protein? I would aim for a minimum of 1.6g per kg of body weight if you want to build. Cronometer is free and good for tracking.

If you want to stick to mainly vegetarian sources what about tofu?