Tips for eating your protein

[TigerTea3]

Background info. I'm close to my ideal weight but I'm looking to increase my muscle mass for a more defined shape. I exercise 4/5 times per week and eat well but I'm never able to hit my protein target.

I have really tried but if I eat too much chicken I get stomach ache and severe bloating.

I don't eat too much red meat because of the higher fat content.

I hate peanuts, nut butter, beans, pulses - stuff like quinoa also gives me horrible stomach aches - I have IBS.

I feel like my only option is going to be protein shakes but I'm also worried about this causing me stomach ache - I know, I'm a nightmare! I've tried a few low sugar, protein bars and they did not agree with me at all.

Has anyone got any tips for increasing protein intake or any recommendations for gut gentle protein shakes that I can try?

I weight train (which I love) but I'm just not seeing the results that I would if I could actually eat the protein I need.

Thank you for reading.

Are you ok with eggs? I'm not a big meat eater either but I do eat salmon or mackerel 2-3 times a week to boost protein.

Tuna and prawns are good options if those work for you.

Are you able to have dairy? If so then protein yoghurts are worth a try - they often have between 15-25g of protein per pot/portion.

There are also flavoured protein drops you can try. For example I like toffee flavoured protein drops on porridge, or mixed with cottage cheese and fruit.

Yes I eat 2 eggs for breakfast every day. As for fish, I like tuna and most white fish - I probably don't eat enough fish to be honest.

I've never heard of protein drops - runs to Google

I will look into protein yoghurts, thanks. I'm ok with dairy typically, unless I go mad for cheese and then I end up with major bloating.

I definitely need to incorporate more fish into my diet. I do love prawns also. Thank you

Fish - canned mackerel or sardines with salad/lentils/vegetables is a staple for me.

Flax seed and chia seeds can be mixed in to lots of things- porridge, yoghurts, flapjacks.

And hard boiled eggs for snacks.

Aldi do a pretty tasty protein dessert pot in their fridge section too.

I found this useful

Try again that's useless quality!

Quorn products are high in protein.

Honestly protein yoghurts are just ultra processed crap.

Just eat normal greek yogurt. Eggs, fish, meat.

Oatmeal with nut butter or seeds? Seeded wholegrain bread?

Protein is just another fad these days (not the protein itself, but the push for going crazy eating a ton of high protein processed garbage).

You really don't need that much protein, if you're eating some with each meal you're fine.

Tinned sardines? They're yummy and salty. Or beef jerky?

I weight lift 3-4 times a week. I'm lactose intolerant but whey isolate protein is fine. I take 25-35g immediately after exercise. Pea protein could be a possibility for you, but for some, it is a gut irritant.

Have never had an issue hitting my protein target which is 145g per day - in addition to the protein shake, I eat chicken, a lot of salmon or tuna, and eggs - usually three in the form of scrambled eggs, often with an extra egg white. I also eat a steak once or twice a week.

Another key tip for a more defined muscle is to lift heavier and less, so 6 reps at a much higher weight than 13 at a lower one.

This is really useful, thank you.

Where can I find the recommended amount of protein I need to eat per day please? My current system is I use an online macro calculator based on my stats (height, weight, age, activity levels etc) and it's recommended that I eat 134g of protein per day. Yesterday I only totalled 60g of protein and the day before I managed 88g of protein but I had chicken twice for lunch and dinner and ended up with stomach ache all evening - super frustrating as I do enjoy chicken!

My exercise routine is typically:

1x 1hr cardio focused - usually boxing

1x 1hr strength focused training - weights

2/3x 1hr high intensity cardio/weights mix

Thanks

Tinned sardines give me the fear. I adore salty food (I know, I know) but I'm assuming they're mega fishy? And the eyes. Maybe I just need to go for it. First time for everything!

Thank you for this, it's really useful.

Maybe I start with a small amount of protein powder and see how I get on and build up if I can tolerate it - I guess a small amount is better than none.

Thanks for the weight lifting tip. I lift heavy until my form is comprised and then I drop down. I've trained on and off with coaches for years. It's a bloody dietician I need haha!

It sounds like we have similar protein requirements though. Well done for managing to hit your target - it's so hard!

I have to say that I don't find it hard to hit my target, but maybe that's because I eat more red meat than you, so it doesn't feel like a chore of just having to rely on chicken. Turkey mince is also really high in protein, but it's blander than chicken breast. I am not so concerned about animal fat, so also eat a lot of skin-on chicken thighs.

For a long time, I refused to try protein powder as I thought I would have an issue with it given many long standing digestive issues. I tried pea protein that made me horribly unwell, so left that well alone. Finding out whey isolate worked for me was a huge surprise. I think the fact is that I only take it on training days, and only on an empty stomach is possibly why.

I don't think your diet is entirely the reason you're not making the gains you want. I think it's more to do with the you're only you're doing a mix of training, rather than focusing on weights and resistance work. Personally, I would ditch the high intensity cardio and just stick to lifting. I have no doubt that within three months, you'll see a noticeable change to your physique, more so if you manage to hit your protein target.

Anyway, good luck - you can do it!

That's why you're not seeing the results, you're only lifting really 1x per week plus the HIIT stuff which I'm guessing won't be very heavy.

Egg whites. Extremely low calorie and loaded with protein.

You don't need as much protein as you think. 0.7g protein per pound of body weight is fine anything above that isn't really beneficial but neither it is it bad.

Someone up thread mentioned rep ranges, again they're not important! You can, and will build muscle with any rep range. It's about proximity to failure in other words until you can no longer complete another rep. If that takes 5 or 30 reps it doesn't matter the end result is nearly identical.

I'm finding it hard to hit my protein goal too so following for ideas, I'm supposed to be eating 154g but manage about half of that. I've tried protein shakes - normal and plant based - and they give me stomach aches.

I eat very little meat and zero fish and still manage to hit a minimum of 100g protein most days.
Some things I eat:
-Plain skyr or greek yogurt with pb2 no added sugar mixed in(This is powdered peanut butter if you've never heard of it).I sometimes add some vanilla protein powder. Home bargains also do skyr that's 12.2g protein per 100g but can't remember the brand.

• linda mccartney rosemary sausages with no added sugar beans

-veggie omelette/frittata(add Greek yog instead of cream) made with 3 eggs and an egg white -porridge made with almond milk with protein powder mixed in and 15g flaked almonds -cottage cheese with edamame beans and beetroot mixed in. Love this!! -warburtons plant power bread(8g per slice.)I have 2 slices of this topped with scrambled eggs or I buy 50% reduced fat from lidl that is 8.2g per slice and have 2 slice of cheese on toast for a whopping 32g protein. -quinoa is pretty high for a grain. I'll make a tasty salad with quinoa, roasted veg,edamame and feta. Could add another 6g by having a toasted pitta on the side.

Broccoli is also pretty high for a vegetable so is a good addition to a meat n veg type meal.

I meant lidl reduced fat cheese slices!!

Who is telling you to eat 154g? That sort of intake is about right for a lean 220 pound man.