The Kelsey Report

How Much Protein is Enough? – Part II

In my last post, I covered the basics of how much protein you need for day to day existence and the variations based on activity level (and this goes for recovering from an injury even if your activity level is lower than normal).

And, I suggested you use your lean body mass in the formulas to arrive at a final number.

For many of my clients, that number seems HUGE and the most common question I get is, “How do I eat THAT much protein?”

Well, you have a few choices.

Top of the list, eat breakfast. And not a bagel and Cheerios.  A lot of people don’t eat anything or eat every little and by just adding breakfast to your day, it’s an easy way to add 20-40 grams of protein.

I know. You’re busy. You’re running out the door with it hitting you in the butt every morning. Kids, work, meetings, the commute all impinge on one of the most important meals of the day.

But I did share with you one easy alternative – the Power Smoothie.

Here are the ingredients:

  • 8 -12 ounces of whole milk (8-12 grams of protein)
  • 1 scoop of protein powder (22 grams of protein)
  • 1/2 to 1 banana (2 grams of protein)
  • 1 cup of spinach (1 gram of protein)
  • 1 cup of frozen fruit
  • Optional – 1-2 tablespoons of peanut butter or almond butter (2-4 grams of protein)

This smoothie packs up to 41 grams of protein (and could be as high as 60 depending on your protein powder source). Now, depending on your lean body mass and activity level, you can figure out what you need for the rest of the day.

If you don’t like the idea of smoothie, then how about 6 ounces of plain, Greek yogurt, some fresh fruit mixed into it (this gives it a little bit of sweetness) and one egg cooked anyway you want (I often use the microwave). This combo gives you about 24 grams of protein.

Now, the other thing I use, because if your day is anything like mine you can’t eat six meals with each one perfectly balanced, is a protein heavy snack. And one of my favorites is a protein pudding.

Here’s how I make it:

  • 6 ounces of plain Greek yogurt
  • 1 scoop of protein powder
  • 1 teaspoon raw honey
  • 1/4 cup (or more or less to your liking) of ground flax seed
  • 1/2 cup of berries (take your pick – blueberries, blackberries, strawberries)

And here’s a tip. Mix this in a much larger bowl than you think you need. It can get a little messy at first but you’ll learn how to stir all of these things together. I really like the taste, it’s filling and comes with about 40 grams of protein.

So, if you use my suggestion of eating breakfast and add this protein pudding (which is easy to make the night before and take with you to work), you’ll have already up to 80 grams of protein.

Simple. Easy.

How are you getting your protein needs met each day?

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What’s On Your Plate? - Doug Kelsey says

[…] Second, you need protein and fat to rebuild your body during the recovery phase from training (and/or injury). I’ve written about that here and here. […]

Eight Science-Based Suggestions for a Sustainable, High-Quality Fuel Plan - Pacific Chiropractic Clinic. Work injury, neck and back pain, headaches. Lynnwood, Edmonds says

[…] interview, discover that they are way under fueling themselves with protein. Read this article and this one to get the basics on protein. You don’t have to eat meat at every meal although it’s easier but […]

Stuart says

I have been handing out copies of the Power Smoothie recipe for years to my players. I added a ‘handful” of old fashion oats to the mix. Oats have 5g of protein per ounce and have reported benefits of lowering your LDL.

    DD Kelsey says

    Thanks Chosen One…good to hear from you!

jimtigerpt says

Anyone suggest any protein bars that they like and are good ? So many out there.

    DD Kelsey says

    JImmy –

    I answered this in a post. Should be out in the next day or so.

jimtigerpt says

Wow, with all of these healthy protein food suggestions, perhaps it would be beneficial to have a “recipe” or “cookbook” section or something like that. Food always brings out the passion in people because we all like and have to eat. But maybe that would fall into the “Nutrition” section. Just a suggestion.

violamarie says

I tried the pudding recipe yesterday and today– love it!

    DD Kelsey says

    Isn’t it great?
    Glad you tried it and liked it!

      violamarie says

      Yes, I’m just trying to get used to the “fat is your friend” thing. This pudding has 16 grams of fat with the flaxseed and all…kind of shocking for someone brought up on the 90s low-fat craze!

        DD Kelsey says

        I know…I totally understand that conflict.
        But there are more and more studies coming out that suggest a higher fat diet poses no greater risk to your health and actually improves weight loss.
        You might just try changing your fuel plan a little at a time…hang in there…it gets better!!

          violamarie says

          Thanks. I have been working little by little. My concern isn’t weight loss (I’m 5’8″, 125 lbs) but rather blood sugar control, energy, etc. I’ve changed the foods I eat for breakfast for starters, changed the breads I use, and also trying out some new things like quinoa. I now add olive oil to vegetables instead of margarine too. I definitely feel more full when eating more fat & protein. If only all the healthy stuff weren’t so expensive!

Omar says

Lacey made a comment in the thread about Jazz Music and practice that I think applies to the food plan as well…

If you love your healthy intake of calories, you’re golden! I still add my Chango’s salsa to my cottage cheese!!!

But it’s even harder to love a healthy diet than it is to love good exercise or practice sessions because the forces of man conspire against you, trying to manipulate nature to make you you think you love the wrong stuff. Whoever first made refined sugar was probably a close relative of whoever first made heroin. Think about this: What if, instead of saying “I love Sugar”, you were to say “I am addicted to sugar”. Your whole outlook would change. Do you find yourself getting anxious at the thought of someone taking away your sugary stuff? I sure do. You begin to think you can’t be happy without it? It’s an addiction, people. Not a choice. And it was never meant to be refined. Just like poppy was never meant to be refined.

It serves a purpose in its original form. I am no biologist, but I might guess that the point of the sugar addiction in its natural form was to facilitate a system of fertilization. It’s a part of the process of getting a seed to germinate or the flower to pollinate. An animal has to be attracted to the fruit or nectar in order to want to transport the seed or the pollen. Biological systems are chemical. They are compelled to work in a certain way because of the rules of chemistry. Then, some smart person figured out how to extract the essence of the addiction and manipulate it to get your money.

So find a healthy food plan you can love. But don’t confuse love for addiction. Both are rooted in the chemistry of biological beings, but one tends to result in growth/order/strength/stability/survival of species whereas the other tends to result in pure unadulterated destruction/chaos/entropy/cancer/psychopathy/sickness. And my assumption is that you need more of one than you do of the other. Or better still, what did the Beatles say?

ra7968 says

I have a great protein addition to my breakfast. The blender is a little too loud in my house in the morning, so I take a 1/2 cup to a cup of cottage cheese and add a heaping teaspoon of ranchera salsa from Changos. It rocks! That’s in addition to my cereal. I now actually look forward to breakfast!

katzkd says

Joe
I would really be skeptical regarding ‘heavy metals’ in these products. The bottom line is that they are ubiquitous, and every single person on the planet is exposed and has trace amounts in their body. It is not harmful generally unless it is some significant occupational exposure (e.g. working with it directly in large amounts with no protection) or some rare/odd situation. I deal with this on a nearly daily basis refuting all of the junk science witnessed in the media, etc

The benefits of the protein powders far outweighs any trivial trace amounts of metal contained within them. It is the same invalid and nonsensical argument regarding vaccines, tuna fish, mercury fillings. There are absolutely no data to support any TOXICITY whatsoever. You have to really understand the fact that simply because something is found, it is not imply harm or ill-effect.

So my advice: don’t believe everything you read, and, if you like the protein powders and find them beneficial, enjoy them worry-free.

Joe Waring says

I noticed you used whole milk. That is fine as long it is grass fed cow whole milk, which has much higher CLA and omega-3 fatty acids compared to grain fed cow milk. 100% grass fed dairy cows are hard to come by. It is only 100% grass fed milk if it states that on the label. Organic milk may be partially grass fed, but not necessarily.

Also, regarding protein poweder, Consumer Reports did some testing of several in one of their 2010 issues and found many have unacceptable levels of heavy metal (chromium, arsenic, lead, etc). I quit using protein powder after that and now just try to get all my protein from food.

    admin says

    Thanks Joe – would you happen to have any more info on the Consumer Reports testing? Where I might find it? Appreciate you reading and your thoughts.

      Joe Waring says

      Doug,

      It was in the July 2010 Consumer Reports, pages 24-27. Although some tested low or below measurable levels for the heavy metals, any level in my mind is unacceptable. The metals they tested for were arsenic, cadmium, lead, and mercury.

      BTW, I’ve been reading your blog for a couple years now and you put out some great info. You don’t know it, but you’ve helped me out with a few things such as my back (improved core strength) and conditioning my deteriorated knee cartliage. Thanks!

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