Tips on how to get enough protein

[ChefWide]

I consider ANPB a good source of fats but not protein. It has a very low PCDAAS, if my memory serves it's .4; The highest rating going to dairy and eggs with a perfect 1.0. Basically, it means you would have to eat over twice as much ANPB protein to get the same utilization had you used eggs or dairy as your source. Meats vary between .8 and .92 with beef having the highest rating. Most vegetable sources are under .5 with the exception being soy at .7

great info, JG.

Is there an online source that lists these values?

 

[javaguru]

Here ya go; http://www.nal.usda.gov/fnic/foodcomp/search

Make it a favorite

Here is a link to the basic PCDAAS values, peanuts are actually a .52 so I stand corrected;
http://www.johnberardi.com/articles/supplementation/prosuper.htm

 

[promet1]

350 seems a bit extreme to me..
ratio goes 1 g of protein per pound of body mass ratio goes up to even 1.5, never heard it with 2g...

you should be taking 175 or 262.5 MAX

First of all I do agree with Tomek, 250 to 260 is max

The fact if you used 350 grams of Portien and tried to balance your diet, protien 40%, carbs 45%, healthy fats 15% Your cals would be tooo high and you would store fat.(I know they will be many opions on these ratios just making a point on balance)

Now to answer your question on how to get the protien
1- You must PLAN your day you want the protien to be spread over the whole day. Eating it over six meals per day not including pre and post workout
2- Natural foods are best, chicken, tuna, turkey, 1% fat cottage cheese, skim milk, very lean red meats.
3- Shakes are almost a must in less you want to be a cooking slave
do use a good quality, whey isolate post pre and post workout
blends for other times.

 

[nikkita]

First of all I do agree with Tomek, 250 to 260 is max

The fact if you used 350 grams of Portien and tried to balance your diet, protien 40%, carbs 45%, healthy fats 15% Your cals would be tooo high and you would store fat.(I know they will be many opions on these ratios just making a point on balance)

Assuming this person is trying to gain muscle (bulk)... what would be a recommended balance of proteins, carbs and fats in order to make a balance??

 

[big49ersfan]

my protein sources

tuna
trout
cottage cheese
oliy fish e.g. mackeral, salmon
chikcen (very cheap these dasy down to bird flu)
turkey
beef
lamb
soya product some may say it isnt good for you ive not found that
i dont like eggs gives me the farts
quark
fat free cream cheese
fat free natural yoghurt

eat depending on if you want fats or carbs in the meal

 

[promet1]

Assuming this person is trying to gain muscle (bulk)... what would be a recommended balance of proteins, carbs and fats in order to make a balance??

Their are may opnions in the book I concider the bible "Burn the fat feed the muscle" range depending on body type and goals are 45%-55% carb 30%-40%pro 15%-20% fat


I'm bulking now but also trying to keep my BF under control (under 13%)
also I'm more of an endo.....so for the month of November I did 3000 cals\day, 320 grams pro. 320 grams carb. 50 grams fat.
(which is 42.5% pro 42.5% carb 15%fat)
I'm up a 5 lbs and held 12.6% bf. (I get my bf checked every month in a bod pod) 5 lbs in a month sounds like a lot but I was on a mini cutter for the prior 3 months to get my bf down (Went from 16.5% to 12.6%)wanted to get my bf within striking distance for a May show. Now I'm adding quality lbs and keeping the bf under 13%

One of the methods I was taught was to take your LEAN weight (weigth not including BF) x 2 grams of protien then use that as the starting point for total cals. using the ratios

hope this helps

 

[nikkita]

Their are may opnions in the book I concider the bible "Burn the fat feed the muscle" range depending on body type and goals are 45%-55% carb 30%-40%pro 15%-20% fat


I'm bulking now but also trying to keep my BF under control (under 13%)
also I'm more of an endo.....so for the month of November I did 3000 cals\day, 320 grams pro. 320 grams carb. 50 grams fat.
(which is 42.5% pro 42.5% carb 15%fat)
I'm up a 5 lbs and held 12.6% bf. (I get my bf checked every month in a bod pod) 5 lbs in a month sounds like a lot but I was on a mini cutter for the prior 3 months to get my bf down (Went from 16.5% to 12.6%)wanted to get my bf within striking distance for a May show. Now I'm adding quality lbs and keeping the bf under 13%

One of the methods I was taught was to take your LEAN weight (weigth not including BF) x 2 grams of protien then use that as the starting point for total cals. using the ratios

hope this helps

very useful your advice
Thank you!

 

[southpaw45]

These guys have pretty much covered it. But to one of your questions "How much should I get from shakes" I've read that you should get around 120g of protein from your shakes.

 

[Dial_tone]

I'm for 250-275 total with no more than half from shakes. I am not a big eater so I probably get 2/3 fro shakes, but i'm not that concerned with gaining muscle now.