First up: tomorrow is my Week 2 TDEE project check-in. I am so curious to find out what’s happened this week weight-wise. (No judgements, it’s for science…) Tomorrow morning can’t come fast enough! Now back to regularly scheduled programming…
Protein is essential for muscle maintenance, recovery, and growth. High-protein diets help preserve lean body mass in people losing weight. If you’re strength training, getting enough protein is going to help you lift more, develop strength, and build muscle. Long story short: eat protein.
The standard recommendation for daily protein intake is .8-1g per pound of lean body mass. For most women, that means they should be consuming between 100-150g protein/day. I aim for 130-150g per day, and I hit that most days. I’ve tried a few different protein powders and I’m not thrilled with them in their plain form, so I try to maximize my protein intake through food (put protein powder in a smoothie so it tastes good, and suddenly it’s a meal with a lot of calories, in which case why am I not just eating food?). It’s taken a lot of work to figure out how to get enough protein while still eating within my daily calorie allowance and also ensuring I get to eat the foods I actually want to eat, but one thing I can say for certain is it’s been a whole lot easier since I started intentionally eating more calories. (By the way: you’re probably not eating enough.)
An unintended benefit of eating more calories: even on a carb-heavy day (like today), I can still manage over 100g protein without having to try too hard.
I started a Protein page as a way to keep track of foods that make it easier to hit my protein target. If there are any foods you eat more of to maximize protein please let me know, I’m always willing to try something new.
Here are things I do most days:
1. Breakfast: eggs plus meat plus Dave’s Killer Bread, or a big bowl of greek yogurt with (frozen, this time of year) berries and nut/seed granola.
2. Snacks: low fat string cheese, Greek yogurt, trail mix with soy nuts, hummus (I sub 1/2 the chickpeas with edamame to increase the protein profile… plus it’s a lovely spring green color), apple or banana with PB2.
3. Plan dinner around a protein source. (Lunch is usually leftovers from dinner, so if dinner has enough protein, lunch is easy.)
Miles to Mordor: 0.56
In search of my TDEE