If you want to get stronger, you might benefit from eating more protein. People argue about the exact amount you need, but the recommendation has been pretty well studied and the findings seem to be fairly consistent: protein intake makes a difference in a person's response to resistance training. I aim for about 120 grams per day.
To make this feasible, I supplement with whey protein powder. Yes, the person who used to grow her own lentil sprouts has turned into a person with a subscribe-and-save order set up for 5-pound tubs of artificially sweetened protein powder (affiliate link). I keep thinking I'll investigate a less processed option, but no dice so far.
Usually I include a scoop of whey in my breakfast, which might be a smoothie with Greek yogurt and frozen bananas, or maybe some steel-cut oats with walnuts or chia seeds or a spoonful of flax meal. I am the queen of unfinished cups of coffee, and in recent weeks I have been pouring my leftover tepid coffee into my shaker cup and mixing it up with whey and creatine and ice. These combinations get me 30-40 grams of protein at breakfast, depending on the details.
I aim for 40g at lunch, which is usually a sandwich or a salad. If I'm making the lunch, I will pile on more protein-rich toppings or fillings than I used to: cubed leftover meat, garbanzos, hard-boiled egg, walnuts, feta, etc. I used to think a can of tuna yielded enough tuna salad for two sandwiches, but these days I stuff it into one (not very often, though, because mercury, PCBs, etc.).
Our dinners usually include some meat, which makes it easier to get to 30-40 grams of protein. Tonight, for instance, was leftover night, and I chose leftover ham and beans (a Gladly family standby for more than 20 years now) in part because of its protein content.
Somewhere in there I will probably eat a snack, which could be yogurt or cheese cubes if my meals have included less protein, or apple slices with nut butter if I'm already pretty close to the target number. Or if I want something sweet after dinner, I might have a little yogurt with some frozen fruit and protein powder and maybe a little drizzle of peanut butter.
I feel intermittent uneasiness about relying so heavily on animal products, but this is where I am right now. Casey Johnston has some helpful posts on protein, including this one on protein targets and this one on protein choices.
This post was prompted by a comment from NGS, who is also doing NaBloPoMo. If you miss blogs and blogging, check out the NaBloPoMo links!
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