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So I’m googling protein needs for female with my ‘issues’ and when to eat it. Almost everything says all throughout the day in 2-3 meals and 1-2 snacks. Ok got it, doing well there. BUT it’s laughable to see the amounts they say and the bars recommended on sites like health.com.
So for any newbies out there... 50g is NOT enough to maintain and build muscle. I’m having luck with 80-120g at 120#. I maintained okay at 70g average but I lost some below that. Could be the lack of exercise too.
As for bars...don’t buy into those bars that are rubbery or the ones that are great but little protein. One site recommended bars that had 4-10g of protein! Calories were 140-240!! FitCrunch has several for 190kcal and 16g of protein for their snack bars. I love the cinnamon twist ones. Yes it has sugar but it’s more protein for less calories. You can buy a box if 6 for $6-7 in the summer. Call and winter you can only find them online and be prepared to pay $10/how and even $13/box. I found a sale and stocked up on like $200 worth lol. My rule of thumb is 8-10g of protein per 100 kcal. Musclepharm has a similar bar for 20g and I think it’s 210 kcal. It’s not as sweet and the baked middle is more dry. It ran me about $1/bar and is a bit bigger, but again I prefer the fitcrunch. Many flavors there too. Premier protein shakes are $7-8 for 4 at my local Walmart. 160 kcal and 30g of protein. A bit pricey but it’s cheaper than meat or jerky! Actually I think it comes out just a bit over chicken and much less than quality beef. I’m sick of chicken so bring on the caramel shakes!! It’s made from milk and doesn’t bother my lactose intolerance that much.
My point with all this is don’t fall for everything you find online even if you think it’s reputable. Play around and see what works for you. I believe it’s better to have too much protein than too little. Yes it turns to glucose and yes it can make you gain fat just like overeating anything else. The difference is that it’s harder to overeat protein when in the form of meat and to me it’s much better to get an extra 10g or protein for 40 kcal extra over 10g of fat for 90 kcal extra.
Do keep in mind that I’m at my goal weight and assume I’m around 20-25% body fat based on my bmr. Even though my wicked evil body comp scale shows me at like 35% still. Ugh dehydration... I’m also building muscle, or trying lol, I which is why, if you look at my logs, you’ll see that most days I’m getting 90-100g/day. Do I need that much? Maybe not but I AM slowly building muscle and strength to it’s not hurting! I could probably do ok with 80-90g. But I doubt it.
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1576 kcal
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Fat: 63.55g | Prot: 101.89g | Carbs: 172.50g.
Lunch: Cream of Chicken Soup, Ground Beef (90% Lean / 10% Fat, Crumbles, Cooked, Pan-Browned), Medium Egg Noodles. Dinner: Mission Carb Balance Soft Taco Flour Tortillas, Sharp Cheddar Cheese, Pork Loin (Country-Style Ribs, Lean Only, Cooked, Braised). Snacks/Other: Sunshine Cheez-It Reduced Fat Crackers, StarKist Foods Chunk Light Tuna in Water, Cadbury's Caramel Egg, Snickers Snickers Bar (1.86 oz), Ferrara Pan Jaw Busters. more...
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 Comments
I get the chocolate peanut caramel at 190 calories and 20g protein, so I guess that matches your criteria (Pure Protein brand). I don't eat them often, just keep them around for unexpected meal time conflicts. I use shakes 4-5 times a week, though. Great job on your body composition!
07 May 19 by member: TomLong
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Thanks Tom! Do those bars taste sweet like a candy bar? That’s the main reason I like the fit crunch bars. I’ve tried way too many and spent way too much on bars that end up being glorified nasty taffy. Eating my bars it’s almost like I’m cheating lol. That’s what I needed in the beginning but I like them so much that I usually have a few each week. They are especially good to have in my purse along with jerky. That way, as you said about conflicts, I can have one of those or both when driving and not stop at sonic or grab a couple candy bars at a gas station when I have a longer drive. Also nice when waiting on kids at practices. We usually carry treats for them and it’s nice having something just for me and not grabbing their chips or cookies or whatever. Also nice that my oldest gobbles up the bars I don’t like lol. She would love to be a vegetarian for the most part and skimps on meat. This way I can save the ones like birthday cake that I didn’t like and she can have them during track meets or after games to refuel. Sometimes for breakfast before a meet.
07 May 19 by member: peeperjj
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Those are my favorite of that brand, and I enjoy them. Their other flavors are okay but I definitely prefer the chocolate peanut caramel for my taste.
07 May 19 by member: TomLong
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Chocolate peanut caramel... is it anything like a snickers? I need to run to the store tomorrow so I’ll see if they have one. Thanks :)
07 May 19 by member: peeperjj
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Similar to Snickers. Walmart and Amazon carry them.
08 May 19 by member: TomLong
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A decent whey protein isolate powder will contain less than 1% lactose, so for most lactose intolerant people (like myself!) drinking those shakes will not be a problem. Always check the label though to be sure.
08 May 19 by member: Kennyn27
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Peeper, I was in the drugstore getting shampoo and checked- they have the bars but more than double the price of Walmart and Amazon.
08 May 19 by member: TomLong
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I’m not a fan of shakes except the premise ones I buy. They never taste right to me and to get them thick they end up tasting powdery.
08 May 19 by member: peeperjj
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Thanks Tom. I bought some at Walmart today along with the strawberry kind. $8 for 6 I think which isn’t too bad. I meant to take one for before the gym but walked out with only the shake :/. I’ll have to try it Friday.
08 May 19 by member: peeperjj
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Kenny, I’m lactose intolerant yet I can have my premier shakes. It’s milk protein concentrate and only has one gram of sugar. I think the low sugar content is what makes it tolerable for me. I love the caramel flavor. Bananas and cream isn’t bad either.
08 May 19 by member: peeperjj
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I've never tried those but heard the caramel flavor was good. People have told me they mix the caramel with their coffee instead of a creamer. I have to give that flavor a try.
09 May 19 by member: Kennyn27
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To me it tastes like someone dissolved a ton of caramel chews in milk but the milk flavor isn’t strong. It’s thick and creamy. I’ve had it alongside my coffee but not in it. That’s a good idea! Gas station coffee is too strong for me and I end up adding 3-4 servings of creamer and 6 packs of fake sugar just to make it tolerable. Perhaps I should start carrying my mini frozen lunchbox with a shake in it for times I’ll be on the road. The thing keeps water ice cold for at least 4 hours in a car with windows cracked and 80 degrees outside. I can always just have the rest of the shake if I don’t like it. Thanks so much for the idea!
10 May 19 by member: peeperjj
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peeperjj's Weight History
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