If you read CFB, you likely strength train and if you strength train, you likely have some very definitive opinions about sources of lean protein.One of the most frequent questions I get is "how much protein do I need?" The answer depends on your level of activity.
The current RDA recommendation is .36 grams of protein per pound of bodyweight (.8 kilogram per kilogram of bodyweight). So, if you weigh 170 lbs that would amount to 61 grams (136 kilograms) of protein over the course of a day. That's pretty paltry in my book, but then again, we're not sedentary adults!
If you're strength training, as a rule of thumb, 1g/lb (2.2 g/kg) is a good baseline. That means that at 170 lbs, you would need to take in 170 g/373 kg of protein per day.
Another frequent question I'm asked is "how the heck am I supposed to get that much protein in to my diet? Do I need to supplement?". Honestly, with the exception of a post-workout drink I'm simply not a fan of supplementation as you lose out on valuable vitamins and minerals. An exception to this rule would be someone who is consuming +4000 calories per day and may need supplementation to meet calorie requirements.
For the rest of us, if you include one or two servings of lean protein with each feeding opportunity, you should have no problem meeting your daily protein requirement.
One of my favorite tricks is to use Chobani Greek Yogurt as a healthy condiment. I always keep a jar of homemade Tzatziki sauce in the refrigerator and I love to use it on grilled chicken, salmon and even as a salad dressing! It's a great way to sneak in yet another lean source of protein into my meals.
Big selling points for me on Chobani Greek Yogurt -- it contains no artificial hormones, is gluten free (who needs fillers in yogurt?), is high in calcium, providing 20% of your daily requirement, and it's a low sodium product. Oh yeah, it's also pretty darn tasty!
Susan's homemade Tzatziki recipe:Combine all ingredients, transfer to a storage container and let refrigerate overnight before serving.
6 oz container of low-fat Chobani Greek yogurt
1 small cucumber peeled, seeded and diced
1/4 fresh lemon, juiced
1 clove garlic, finely diced
2 teaspoons fresh dill, finely chopped
I also LOVE to use my homemade Tzatziki as a low-fat, healthy alternative to sour cream on my baked potato's. How about you? How do you like to eat your yogurt? Do you simply prefer to eat it as is, out of the container as an easy take-along snack? Do you dress up your yogurt with granola? Or, like me, do you like to use yogurt as a condiment (recipes are welcome if you feel like sharing!)?
If you need some inspiration, check out Chobani's website where they share some wonderful recipes that I'll be trying myself.
And, get this ...
One lucky Catapult Fitness Blog (CFB) reader will receive an assortment of all of Chobani's yogurt flavors - pomegranate, pineapple, plain, peach, honey, vanilla, strawberry and blueberry!
To enter for a chance to win all you need to do is share with CFB readers how you like to eat your yogurt. Leave a comment with details on how you enjoy your yogurt and if you're a US resident (sorry, this particular sweepstakes is only open to those with a U.S. mailing address) you'll automatically be entered to win.
This sweepstakes runs through midnight EST, Tuesday, September 15.
Train hard; stay strong.
Peace.
Susan
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14 Responses to "Meeting Your Protein Requirements"I love greek yogurt mixed with peanut butter or pumpkin and cinnamon. I also stir chia seeds or flax in it.
Love Chobani - eat at least 2/day. Add in honey, blueberries, strawberries, cinnamon, walnuts, low fat vanilla granola...depends on the day!! Looking forward to trying your recipe...looks great!
I eat my greek yogurt over chopped fresh fruit (nectarines at present), topped with a low-fat and low-sugar granola. So filling and tasty!
I've always wanted to know how to make this and to know that you can make it healthy is even better! It's a great replacement to sour cream, better I think. Thanks for sharing!
I use plain greek yogurt, mix in 1tbsp of peanut butter, a bunch of frozen wild blueberries, and sprinkle some kashi go lean cereal in. super yum!
I love this brand of Greek yogurt! I always get the vanilla kind or do it plain with cinnamon and splenda. It makes a great parfait with berries and oatmeal for breakfast. Plus, it's pretty much as good as it gets with the nutrition facts and it satisfies my need for sweets and dairy!
I love plain Greek yogurt with strawberries, low fat granola, and honey. Sometimes I have it with blueberries , unsalted chopped walnuts and honey. Sometimes cantaloupe, or a sliced fresh peach, maybe unsalted toasted slivered almonds. Always honey. Getting hungry just writing this...gotta go have some right now!
Over Cheerios and oatmeal squares, with a fistful of berries and handful of peanuts tossed on top.
I'm boring I guess. I typically eat it straight from the container, and I prefer the vanilla flavor. The only way I've cooked with it before is to use plain Greek yogurt and to make a curry sauce with curry powder.
If you're losing the baseline for putting on mass (1 gram per pound) it's actually not too hard.
Tuna is a great, cheap source (although i hate) and of course you can supplement and addition 50-100 grams easily with high quality protein shakes.
Love, love, love Chobani ... the only kind we eat. I eat it plain or with berries & crunchy cereals. Had not thought to try nuts like several of you ... plan to give that a go! GREAT product.
Awesome post! I am always looking for ways to get more protein! I like to add a couple handfulls of fruit to plain greek yogurt. When i can't get fresh produce I grab a bag of frozen, especially trader Joe's variety bags like mangolicious, and run each handfull under warm water before adding to yogurt. I love the idea of adding PB and also the curry, thanks for sharing!
Love your ideas...and a great way to find out whether we need protein or not.
nice info, i like your idea
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