Eat all your protein AND avoid the meat sweats
Sharing the way I look at protein, how I get different sources into my diet and how I advise others here at the gym in Portland.
Today, we're here to talk about how YOU can avoid the meat sweats. If you've been in the fitness game for any length of time, you've probably found yourself trying to "chase that protein". You might find yourself eating a whole side of beef on your own, unless you get a little thoughtful, creative, proactive! I'm going to share the way I look at protein, how I get it into my diet and how I advise other people to incorporate it into their diets.
First, let's break it down.
I want a serving of protein to be about 20 grams. For me, 20 grams is the entry level marker for a serving. So how do we get that? There are a lot of different ways.
- 1 scoop of protein powder for a smoothie is about 24 g of protein, some 20 g, some 30g. I can bank on between 20-30g of protein.
- 4 oz of lean meat. Beef sirloin is 31g of protein and the kind of cut will fluctuate the amount of protein you actually have.
- 1 cup of cooked lentils is 18 g, 1 cup of cooked quinoa is 8 g. Together, you've got a serving of protein. BOOM. Don't forget you can get your protein from vegetable sources.
- 1 cup of Greek yogurt is 17 g. That's almost a serving.
- 4 eggs is 24 g of protein. Eggs are about 6 g per egg, depending on the size.
All these would be pretty valid ways to get all your protein. If you eat all of this in one day, that's 120 grams or so!
NEED MORE PROTEIN?
What if you're a big dude trying to eat a ton of protein? Let's say you need 200 grams. How would you do that? Without just relying on meat, that is.
For me, I limit the amount of meat I eat to NO MORE THAN 8 OUNCES per day. Why do I do that?
It's good for the environment, it feels good for me because when I eat a pound of beef I don't feel great, and it's easier on the budget. I don't wanna pay $24 a lb for grass-fed steak and be eating that all day everyday. I want to think long term for my diet.
This is what I do:
- If I double the 4oz of meat, thats 60 g of protein.
- If I double the protein powder scoop, I'm at 48 g
- I'll make 2 meals out of my legume & grain base then combine them (26 g of protein x 2). That way, I'll have Lunch 1 and Lunch 2.
Next, I'll get really creative and put the Greek yogurt on top of my vegetable dish. It tastes really good. Now I'm at 100g grams of protein, just from my lunches.
EGGS. They are a really great food and I eat a ton of them. I'll do 6 egg omelettes, maybe an 8 egg omelette for dinner if Im feeling really hungry. That will pump up your numbers, too.
120g of protein can turn into 240g, and you see that you don't need to rely on meat. There's a lot of ways to do it! Get creative, get thoughtful. Look at what an actual serving is, try to do it in chunks. Let me know what you think! If you have any great ideas on how you can get protein into your diet that I haven't mentioned here, shout it out! We want to share the knowledge.
Don't get the meat sweats! Coach Josh at Training for Warriors Portland here, helping YOU bring out the warrior within.