Monday Nutrition Tip of the Week: Daily Protein Intake

Many people struggle with protein intake. "How much should I get?" "How should I get it?"

Exactly how much protein you should be consuming is a contested topic. My thought is that someone who is exercising and wants to build lean muscle should strive to consume half their body weight in grams of protein each day.

So how does a hypothetical 150-pound person go about getting 75 grams of protein into their diet? Yes, they could go out and get a cheeseburger for lunch to get 33 grams of protein, but then they also get 31 grams of fat. The key here is to find high-quality protein with low fat.

Here is a sample day's menu to calculate a perfect protein day. (These aren't complete meals -- just the protein portion.)

Breakfast
3 egg whites (boiled or scrambled) = 18 grams protein
1 slice whole wheat toast = 4 grams
1 tablespoon peanut butter = 3.5 grams

Breakfast total: 25.5
If you're going to meet your protein goal, it's essential to start early. If you're having just a bowl of cereal, you're not going to get there. You'll be stuck in carb city.


A.M. Snack
Shakeology = 15 grams

Breakfast and Snack total: 40.5
You're almost halfway there, and it's not even noon yet!


Lunch
1/2 cup cottage cheese = 14 grams
1/2 avocado = 2 grams
1 slice wheat bread = 4 grams

Breakfast, Snack, Lunch total: 60.5


P.M. Snack
Zone protein bar = 14 grams

Breakfast, Snack, Lunch, Snack total: 74.5
You're there, and you haven't even had dinner yet, typically the most protein-heavy meal!


Dinner
6-ounce tilapia filet = 32 grams
1/2 cup black beans = 7 grams

Daily total: 113.5
Whoa, we went way over our limit. But since our bodies don't store protein, you're O.K. Only people who have kidney problems should worry about consuming too much protein.


The key thing to notice is that you're consuming protein in some form at every meal. It's much easier to reach your goal that way, and in my experience, my body operates better when I get protein early and often.

Of course, you can't eat the exact same thing every day. Here are some other high-protein items I like to eat:

Breakfast
1/4 cup steel cut oats (uncooked) = 7 grams
1/2 cup Kashi Go Lean Crunch cereal = 6.5 grams
1/2 cup plain yogurt = 6 grams (mix the Kashi and yogurt together for a high-protein parfait.)
1 cup milk = 8 grams
1/2 cup oatmeal = 5 grams (add a scoop of protein powder to oatmeal to give it a boost.)

Snacks
24 almonds = 6 grams
Clif bar = 11 grams
Protein shake = 11-30 grams, depending on protein powder

Lunch
5 ounces tuna = 20 grams
6 ounces chicken = 25 grams

Dinner 
6 ounces salmon = 32 grams
6 ounces sirloin steak = 50 grams
3 ounces tofu = 7 grams
1 cup cooked quinoa = 8 grams

So the tip for the day is to strive to get half of your body weight in grams of protein by including it in each of your meals. Try it this week and let me know how you feel!

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RevAbs Challenge Update

Six people have committed to the RevAbs Challenge! I ordered our copy of the program last night, and I can't wait to get it. (Did you know you get an extra cardio workout and a professional fat caliper with your order? Sweet.)

If you're on the fence, if you're making excuses, if you don't know if you can do it, watch this:

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Workout of the Day

P90X Core Synergistics