Best High Protein Foods
- 02-02-2012, 05:39 PM
Best High Protein Foods
Just a general question for everyone out there. What are some high protein foods that everyone incorporates in their diet? I'm trying to up my protein intake and I want to see if there's anything out there I might be missing. I seem to only be getting about one and a quarter of my body weight, I'd like to at least be at one and a half times or even twice my body weight in grams of protein per day. Thanks in advance.
- 02-02-2012, 06:39 PM
sirloin, salmon (personal fave) 93/7 lean ground beef, tilapia, plain greek yogurt, cottage cheese, chicken tendorloins are just some of my weekly staples
- 02-02-2012, 06:42 PM
twice your body weight is kinda high, im 180lbs and see no noticeable gains with anything above 160-165g daily
02-02-2012, 06:47 PM
You don't really need that much protein especially if you are trying to gain. You need more protein while you are dieting, not the other way around.
02-02-2012, 06:47 PM
02-02-2012, 06:49 PM
02-02-2012, 07:17 PM
U silly man haha...Originally Posted by T-Bone
He just wanted some help.
Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
02-02-2012, 07:39 PM
02-03-2012, 08:29 AM
02-03-2012, 02:29 PM
If you are cool with fish, try canned mackerel.
I mean, you have to be REALLY cool with fish. I eat a can a day. 60-ish grams of protein.
02-03-2012, 08:35 PM
Eggs for breakfast
Chicken for lunch/dinner
Can add in some tilapia
Walnuts for the added benefit of fats
02-03-2012, 09:25 PM
unless you make tacos...........with a lot of lean ground beef and heavy on the cheese with no veggies (and taco8 powder mixed with the seasoning)
02-03-2012, 10:19 PM
02-03-2012, 10:20 PM
02-03-2012, 10:29 PM
02-04-2012, 01:30 AM
If it weren't for having farts from hell, I'd eat 20 eggs a day.
Blend them up, chug them as fast as possible. Reap the benefits. Reap the **** out of it.
02-06-2012, 02:37 PM
1 can tuna
2-3 scoops nonfat cottage cheese
1 tablespoon peanut butter
Mix thoroughly. The PB taste cuts through the fishy tuna taste PERFECTLY. Its like cranberry juice and vodka
02-06-2012, 02:52 PM
meat. Quinoa is ok as at least for a grain its a complete protein, but a lot of carbs come with it.
for reference sake, there isn't a piece of scientific evidence out there that shows any benefit even for olympic grade training athletes to getting over .8g/lb.
Here's a good example
they saw no change in lean mass gains on a hypocaloric diet going from .61g/lb (1.35g/kg) to 1.2g/lb (2.6g/kg) in 4 weeks. It was a double blind group as well.
02-06-2012, 04:06 PM
If u hunt u could stock up on deer n ne other wild game, I'm a big fan of deer meat tho! Love that ****
02-06-2012, 04:06 PM
Yeah, I did notice my muscles stayed about the same on a high protein vs. lower protein diet (i.e., 180g per day vs. 120g per day)
02-06-2012, 04:35 PM
02-06-2012, 04:36 PM
02-06-2012, 04:46 PM
Also I keep peanut butter and milk at work if I feel I'm lacking. Yogurt is another easy one. The yogurt 2lb'ers with a little whey powder are a nice little snack and can be upwards of 50-60g.
02-06-2012, 05:05 PM
The study found a substantial, and I mean almost order of magnitude difference in nitrogen retention between the 1.2g/lb group and .61g/lb group, favorable for the higher protein group. That the differences in mass gains were minimal may have been due to the fact that these were novice lifters, they lifted for a total of 5 weeks (1 week of acclimation; 3 weeks would have been FAR better), and as you stated they followed a hypocaloric diet.
I think the study presents a small side of a much larger picture. It's possible much greater differences would have become apparent had the study extended its observation period out to 3 or more months, and if they ate at maintenance or greater. And as they mention in the paper and as we should all know, lifters at different levels are all metabolically different, so it's very hard to design a proper study of protein consumption and its effect on gains in a way that can apply to all; perhaps this approach is the actual source of the problem.
02-06-2012, 05:25 PM
Mind you that .8g/lb is for natural, not chemically enhanced. And if going to 2g/lb doesn't make a statistically significant difference in a month, then it won't make a noticeable difference in a year either. Do I sometimes eat more protein than that? Sure, i've capped out at around 550g in one day. half a pound of venison sausage with 6 eggs for breakfast, a pound of ground beef for lunch, and a 24 oz ribeye for dinner, with milk during the day and cottage cheese before bed. But all of that I ate because I wanted to eat it, not because I thought I need it to grow. I tend to shoot for getting the .6-.8g / lb from solid food (counting cottage cheese or yogurt but not counting milk) and if I go over that I'm fine, if I don't theres no evidence it matters.
02-06-2012, 05:40 PM
in trained people, not beginners
in the bodybuilders, who had the highest prtein need vs sedentary people lean mass was still maintained at 1.05g/kg which is .48g/lb.Influence of protein intake and training status on nitrogen balance and lean body mass
+ Author Affiliations
- Department of Physical Education and Pediatrics, McMaster University, Hamilton, Ontario, Canada.
The present study examined the effects of training status (endurance exercise or body building) on nitrogen balance, body composition, and urea excretion during periods of habitual and altered protein intakes. Experiments were performed on six elite bodybuilders, six elite endurance athletes, and six sedentary controls during a 10-day period of normal protein intake followed by a 10-day period of altered protein intake. The nitrogen balance data revealed that bodybuilders required 1.12 times and endurance athletes required 1.67 times more daily protein than sedentary controls. Lean body mass (density) was maintained in bodybuilders consuming 1.05 g protein.kg-1.day-1. Endurance athletes excreted more total daily urea than either bodybuilders or controls. We conclude that bodybuilders during habitual training require a daily protein intake only slightly greater than that for sedentary individuals in the maintenance of lean body mass and that endurance athletes require daily protein intakes greater than either bodybuilders or sedentary individuals to meet the needs of protein catabolism during exercise
no difference between 1.4g/kg and 2.4g/kg (.64g/lb + 1.1g/lb)Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1–13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
Acute endurance exercise results in the oxidation of several amino acids. The total amount of amino acid oxidation during endurance exercise amounts to only 1–6% of the total energy cost of exercise. The branched chain amino acid, leucine, has been most often studied in relation to endurance exercise. Leucine is oxidized by the enzyme, branched-chain oxo-acid dehydrogenase (BCOAD). BCOAD is relatively inactive at rest (∼4–7%) and is activated at the onset of exercise by dephosphorylation (to about 25%). After a period of endurance exercise training, the activation of BCOAD and amino acid oxidation are attenuated, however the total amount of BCOAD enzyme is up-regulated. A low energy and/or carbohydrate intake will increase amino acid oxidation and total protein requirements. With adequate energy and carbohydrate intake, low to moderate intensity endurance activity has little impact on dietary protein requirements and 1.0 gPRO/kg/d is sufficient. The only situation where dietary protein requirements exceed those for relatively sedentary individuals is in top sport athletes where the maximal requirement is ∼1.6 gPRO/kg/d. Although most endurance athletes get enough protein to support any increased requirements, those with low energy or carbohydrate intakes may require nutritional advice to optimize dietary protein intake.
and also shows 1.6g/kg (.73g/lb) as the highest number from reviewing other studies that anyone has shown to have as a need to maintain muscle mass (ok not gain).Nitrogen balance has long been recognized as an inherently flawed method for
determining protein needs because of a number of methodological limitations such
as implausibly high nitrogen balances typically observed with high protein intakes,
increased economy of nitrogen use with low protein intakes, and often estimated
rather than measured dermal and miscellaneous obligatory losses of nitrogen
Keep in mind that for gains, a pound of muscle is about 160g of protein. Without being chemically enhanced, significantly more than 1/4lb a week of actual muscle is unlikely. Even calling it a half pound, thats 80g of protein for the week extra, or a little more than 11g/day.
02-06-2012, 05:42 PM
Regarding nitrogen retention, lol @ the comparing bloodwork. And of course it's not for the chemically enhanced, as we should all know how ramped up their muscle metabolism is.
But these guys have not lifted before. What muscle gains is one making their first month of training other than enough to recover what was torn and some spare change? There's a pretty substantial neurological adaptation process that takes place the first month of training where muscles never routinely used before begin to be innervated. This study should have been extended to that far out, though God knows it was probably hard enough to incentivice (is this a word?) the participants to eat one of their paper diets.And if going to 2g/lb doesn't make a statistically significant difference in a month, then it won't make a noticeable difference in a year either. Do I sometimes eat more protein than that? Sure, i've capped out at around 550g in one day. half a pound of venison sausage with 6 eggs for breakfast, a pound of ground beef for lunch, and a 24 oz ribeye for dinner, with milk during the day and cottage cheese before bed. But all of that I ate because I wanted to eat it, not because I thought I need it to grow. I tend to shoot for getting the .6-.8g / lb from solid food (counting cottage cheese or yogurt but not counting milk) and if I go over that I'm fine, if I don't theres no evidence it matters.
02-06-2012, 05:47 PM
02-06-2012, 06:12 PM
02-06-2012, 07:20 PM
Look at the other studies I posted, they aren't all on beginners.Originally Posted by Torobestia
And don't say there are articles out there, as articles are opinion pieces and meaningless scientifically. I've looked for studies showing anything different, but haven't found a single one showing any benefit over .8g/lb
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