Exercise & Nutrition Q&A - 11/14/2013
Keith I have a question for you. I'm six months out, down 87.5 pounds only 22 more till goal!
So far all of my labs have came back in good ranges and I'm off all but one of my prescription meds. But at my 6 month check up my protein came back as to low, my restriction is still quite tight and I'm still only able to get two oz of dense meat in at a time, my doc and NUT didn't seem to concerned about that, they just said to eat more frequently and to start including a protein shake or pudding or whatever I'm comfortable adding protein to. They had told me not to do protein shakes as they want us to eat our protein not drink it.
My typical days menu look like this:
Breakfast - coffee with protein powder added to it and an egg "muffin" (no carb style) or 1/2 cup of oatmeal with protein powder added (I do overnight oats to make sure the protein blends in well, lately I've been added a tablespoon of pumpkin for more fiber)
Lunch - Meat with cheese rolled up together or a small chicken breast on top of a few greens
Dinner - Meat with veggies
I rarely eat a snack but when I do it's usually string cheese or Jell-o
So what can I add to increase my protein intake?
ok, so you have a couple of opportunities here.
First I am a big advocate of protein shakes, particularly in the morning. I try to always get 30g within 30 mins of waking up. Basically I get out of bed, head to the kitchen drink one down and then get ready for work. By the time I am ready the liquid has pretty much gone through my stomach so if I want to eat a little more whole foods for breakfast I can (particularly if I have two workouts that day). So my first recommendation is to try to get a protein shake in the morning. Don't think of it as drinking your protein, think of it as supplementing your protein.
Next I would cut the oatmeal and go for maybe some eggwhite with a scoop of protein powder. The oatmeal is taking up space. I am not agains oatmeal, I eat it frequently but in your case it is taking up valuable space you could be putting protein into. Same with the pumpkin. Try maybe having those things as your morning snack.
Next I would add in some protein snacks between breakfast and lunch and lunch and dinner. They do not have to be big, just a couple of bites. Nuts and cheese are good snacks.
In you lunch maybe cut out the cheese. Yes cheese is a good source of protein and fat but if I were trying to optimize the amount of protein I get in the meat is much higher in protein so here again, you are using up valuable space with the cheese. Maybe double down on the meat.
I actually eat a snack before bed too and I either drink a casein protein shake, make what I call casein ice cream, or greek yogurt with fiber one cereal. Casein is a slow digesting protein and will feed your muscles while you sleep. I eat about 30 mins before bed. The casein "ice cream" is about 3/4 cup unsweetened almond milk, with a scoop of casein protein, blended up with some frozen strawberries. Strawberries are fairly low carb berries with a low glycemic load so they do not spike insulin.
The doc gave you good advice in the eat more often. You don't have to eat it all in 3 meals, spread it out as much as you want/need to. Also what are your targets here? If you are hitting between 60 and 80 you are probably good. I like to shoot more for 100+ but I am also trying to build muscle.
Consider this product. It is coconu****er with protein in it. Coconu****er is very hydrating and 1 bottle has 20g of protein. So 2 of these a day would hit your mark.
http://m.gnc.com/product/index.jsp?productId=21364606
ISOpure this same company makes other products that are 40g of protein and 20oz zero carbs. Not great tasting but you can add some mio to it toke it better.
