When I do research, I get varying answers on how much protein you need, largely dependent on the kind of physique you have and want. It seems like .7 to 1g of protein per pound is the range I’ve seen. If true, I would need about at least 150g of protein a day.
From my experience in packaged food versus cooking, it feels like I need to pound protein shakes to get enough protein, which is unrealistic and clearly not what the majority of y’all are doing.
Obviously there are better sources or macros, certain fish being high in healthy fats and protein, while most processed food has had the nutrients stripped out.
A bit rambly, but where do y’all go to get enough protein?
Some sources I like are chicken, salmon, peanut butter, and edamame
If you’re not a power lifter you don’t need 150g of protein per day. The 1g per lb is based on lean bodyweight, as in your weight without your body fat percentage. And based on someone pumping iron. Maintenance for a person doing daily light activity is around 0.5g per lb of lean body weight so some back of the hand math with say 20% body fat and you being 155lb would come out to ~60g of protein per day for maintenance, 120g per day if you’re lifting 5-6 days a week to get bigger. Excess protein just converts to glucose from a process called gluconeogenesis anyway so it’s not good to be in deficiency or eat excessively of it.
Greek yogurt is a big one for me. Very versatile. Can make sweet or savory dressings and spreads. Can add protein powder to it with peanut butter, fruit and honey, Dill garlic dip, or just eat it plain. I eat it all throughout the day.
I think you might be mixing up your pounds and your kilograms on those recommended macros. 0.7g per POUND would be on the high end. 1g per pound is excessive unless your Michael Phelps or Mr. Olympia.
On the same podcast they talk about protein quality, protein intake and aging, frequency, and all that stuff. It’s worth using the time stamps to listen to the parts that interest you.
My take away was unless I’m a professional athlete, I just need to hit my macro (I personally shoot for 1.4g per KG) in whatever way is most accessible. Some days I need to have 2-3 scoops of protein powder, some days I don’t need any. Everything else is just optimization.
It’s great that you’re doing research on protein intake and trying to figure out what works best for you. One important thing to keep in mind is that protein needs can vary depending on factors such as your activity level, muscle mass, and goals. The range of 0.7 to 1g of protein per pound is a general recommendation.
Regarding getting enough protein, there are many options beyond just protein shakes. Some good sources of protein include lean meats such as chicken and fish, eggs, dairy products, legumes, nuts and seeds, and even some whole grains. It’s also important to consider the quality of the protein sources, as some may be better options than others. For example, chicken and fish are leaner protein sources and have many other health benefits, while processed meats such as bacon and sausages have high levels of saturated fat and are best to be avoided.
It’s also important to balance your protein intake with other macronutrients such as carbohydrates and healthy fats. Eating a variety of nutrient-dense foods in your diet can help you meet your protein needs without relying too heavily on supplements. And as you have also noted, including sources like edamame and peanut butter in your diet can also help you to increase your protein intake.
Whey mostly, also some quark and casein. That’s what I have to make sure I get in enough daily.
Aside from that I also eat meat, eggs, cheese, beans, nuts, qinoa, lentils, but I don’t really track those.