Question:
Folks, I have been running for 2 years, averaging about 15 miles a week and lifting 2 to 3 times a week and a 36 year old female. I’ve been eating a very, very low fat diet and am concerned that I have not been getting enough protein in my diet. I heard that I should get 1/2 my body weight in protein grams but I know for sure that I’m not consuming that many. Do any of you have suggestions and also recipes for protein drinks. Also, what health benefits does protein give us? Thanks, Marie
Response:
Folks, I have been running for 2 years, averaging about 15 miles a week and lifting 2 to 3 times a week and a 36 year old female. I’ve been eating a very, very low fat diet and am concerned that I have not been getting enough protein in my diet. I heard that I should get 1/2 my body weight in protein grams but I know for sure that I’m not consuming that many. Do any of you have suggestions and also recipes for protein drinks. Also, what health benefits does protein give us? Thanks, Marie
The RDA for protein intake is about 0.8 g per kg of body weight. There is some evidence that power lifters or endurance athletes might need up to 1.6 g per kg of body weight per day. Given the description of your program, I do not think your training volume indicates a need for increase protein. If you are eating a balanced diet, there is probably no need for any "protein drinks" or other exotic conconctions. Rick Gerwin
Response:
Folks, I have been running for 2 years, averaging about 15 miles a week and lifting 2 to 3 times a week and a 36 year old female. I’ve been eating a very, very low fat diet and am concerned that I have not been getting enough protein in my diet.
Rick Gerwin replied: Given the description of your program, I do not think your training volume indicates a need for increase protein. If you are eating a balanced diet, there is probably no need for any "protein drinks" or other exotic conconctions.
Especially if your very lowfat diet includes items such as non- or lowfat dairy products and legumes, both good sources of protein with small amounts of fat. Kieran
Response:
Folks, I have been running for 2 years, averaging about 15 miles a week and lifting 2 to 3 times a week and a 36 year old female. I’ve been eating a very, very low fat diet and am concerned that I have not been getting enough protein in my diet. I heard that I should get 1/2 my body weight in protein grams but I know for sure that I’m not consuming that many. Do any of you have suggestions and also recipes for protein drinks. Also, what health benefits does protein give us?
Marie, I just saw this recipe on one of the weight lifting boards. I tried it, and it’s not that bad. I hope someone else can followup better than I about the nutritional benefits of a high protein diet. I find a high protein diet has given me a tremendous amount of energy over my previous protein deficient diet. – Jeff Why not make your own drink? Use 24oz water,3scoops protein (52G) 150g carb powder, and 15g glutamine and 10g creatine if your currently using it. However be prepared to relax for a while, it’s a LOT to stomach!
Ah, I was mixing something similar and had the same problem consuming the whole thing. Then I learned the secret. Higher concentrations. Quadruple your concentrations of all the ingredients, then throw in something like frozen strawberries for taste. Makes about 4 cups, each with as much of the good stuff as a whole pitcher of yours. My "frozen strawberry-banana-chocolate" protein drink is probably good enough to pass for a desert 
Here’s my recipe: 1 banana 10 oz presweetened frozen strawberries 1 tofu brick (untastable, good source of soy protein, helps prevent the banana and strawberries from setting) 9 scoops raw protein powder 2 scoops chocolate protein powder 1 tablespoon flax seed oil (omega fatty acids) 8-10 ice cubes Blend well, makes about 4 cups, each with 50 g of protein. Drink one, put the rest in the freezer and drink them as snacks every 2.5 – 3 hours. They take about 6 hours to freeze solid, until then they have the consistency of ice cream. If they freeze solid, allow to defrost in frig for 1-2 hours. I don’t add glutamine, since the protein already contains about 15g of glutamine. I also don’t add carbo powder. The banana and strawberries I use provide a pretty good foundation of about 600 carbo calories. If you are watching your weight, you can eliminate the banana and use half the strawberries or use unsweetened frozen strawberries for a high protein, low carbo drink. I wasn’t sure about the flax seed oil at first, but it actually improves the taste of the shake by making it creamier – in the same way that dairy fat helps improve ice cream I suppose. Flax seed oil is one of the best sources of fatty acids, just in general good to have it in your diet. I don’t use creatine at all anymore. If you do add creatine to your protein drink, I’ve heard the drink must be consumed immediately as the creatine will break down quickly. Tuna and cottage cheese also make great high protein snacks. Keep a good stock around the house. I often eat a can of tuna in addition to a normal meal if I feel that the meal itself is low in protein. Try to get into the habit of eating cottage cheese as a side with almost any meal. Cottage cheese is one of the cheapest available sources of food protein at about $1 per 100g.
Comments