Anyone here in good shape - and NOT using protein powders?

[Corblimeyguvnor1]

Every time I see a 'high protein' recipe online, it always seems to use protein powders. If protein is such an essential part of our diet, why is it so hard to get enough from real food? And when pretty much all health experts/fitness influencers agree we shouldn't eat UPFs, why is protein powder so prevalent?

I did the Six Pack Revolution (SPR) around 18 months ago - the Signature, then the Sculpt programme. I've maintained and am really pleased with how I look and feel - slim with definition. The focus is on protein with every meal. Scott, the guy who runs it, always talks about how you should only eat real food - I totally agree. And he says if you only eat real food, you don't need to count calories - which is true - I have no idea how many calories I eat and have kept off the weight. But he does sell SPR meal replacement shakes, and protein shakes (for use after workouts).

He says they're as nasties-free as possible, you don't have to use them, but they help with convenience. I can live without the MR shakes but after a workout if I don't have a protein shake, I'm supposed to have a meal (something like some chicken, avocado, healthy carbs). It's such a PITA and would equate to such a lot of food throughout the day. But I don't like that protein shakes are a UPF. Quite a few SPR recipes include protein shakes too.

So my questions are:

1. Do I really need protein shakes? Does anyone here manage to maintain a good physique with muscle tone without them?
2. Any suggestions for a healthy eating guide- not a diet, but a lifestyle really? I'm getting a bit bored of SPR foods all the time - the basis is a palm size of protein, healthy fats (teaspoon of olive oil/half an avocado) and handful of healthy carbs. Sounds simple but it's hard to rustle up something that complies with that that my kids will eat so I tend to have different dinners to them. Is Joe Wicks better? I DON'T want to count calories though...

Thanks if you've got this far!!

I don’t use them, I have in the past. I really don’t think they were anything special. I just eat protein in my diet. When I was eating too much protein I felt pretty rubbish to be honest so now I don’t overdo it. I don’t need over 100g of protein a day.

I do calorie count but I eat a lot of Greek yoghurt, edamame beans, chicken, cheeses, salmon, avocado, tuna etc. I try to create my meal around the protein as the main important part of the meal. With calorie counting at least I can have more than a palm sized amount of fish or chicken!

Thanks @menora Would you be willing to share what a typical day’s food is for you??

….here’s a typical day for me:

Breakfast - full fat Greek yogurt, nuts & fruit

Mid morning - MR shake (not going to have these anymore so will replace with some real food)

Lunch - wholemeal wrap, chicken, avocado, tomato, chilli, coriander

Snack - Full fat cottage cheese, fruit & nuts

Dinner - White fish, sauce made with tomatoes, olive oil & onions, olives, spinach

Snack - Greek yog, fruit, nuts

Plus a protein shake on days I workout.

Dinner changes a lot, obviously - could be chicken, tuna, sweet jacket potatoes, prawns, bean chilli, lentils etc

I don't do protein shakes, and I do a few different sports (mix of cardio & strength based sports). I'm veggie too, so it's not like I load up on meat.

The people who tell you that you need to consume massive amounts of protein and use powders etc are usually trying to sell you something. They're fitness influencers, not scientists! We do not need the amount of protein that a lot of them claim in order to stay in shape.

Ok mine is about 1400 cals a day

breakfast
Greek yoghurt and fruit
or scrambled egg + Turkey bacon on sourdough

lunch
salmon, chicken or tuna salad with avocado
or a big portion of a chicken chunky soup
Or sushi

snacks: red peppers, cottage cheese or extra light phili, toasted wholemeal pitta
fruit/veggie snacks sometimes with houmous
cheese

Dinner:
big piece of fish
or turkey/chicken (love me a turkey meatball)
with some kind of grains and lots of veg
sometimes potatoes
my favourite thing to eat is a naked burrito bowl 😍

I eat very similar to what you would find in a Wagamama’s or Tortilla 😂

Yes @TarantinoIsAMisogynist i do wonder about the protein amounts…although I must admit I’ve never had as much muscle as the SPR programme has given me and I do like to have that defined look!

@Menora your typical day looks very similar to mine. Do you have to weigh your food or anything like that?

Think I am in pretty good shape

Don't use protein powders and don't have much meat either , just finished a home made scone for pudding after dinner which also had rice so I don't do low carb either