Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
I am a big believer in protein-rich foods. Eating 20-30g of protein per meal is my goal. My current protein macro is 125-135g per day, which means if I eat 4 meals per day, I need 31-33g of protein in each meal. I have also had digestive issues, especially since I went into pretty extreme burnout. Therefore, this post will be short and focus on what I think is most helpful to know about protein. You can read a little more on protein and how to calculate your macros in this post HERE. What benefits me most, which I hope will benefit you too, is knowing an estimate of how much protein is in food. I'll list protein-rich foods that come to mind. I'll also add the foods I eat DAILY that help me reach my protein goal. Soon, I'll share general meal plans based on specific macros to give you an even better idea of what your diet could look like to meet your energy needs and goals.
Protein is an essential part of our diet, supporting muscle building and overall health.
However, different types of protein can affect digestion in various ways.
Protein-Rich Foods
Cottage Cheese: 100g contains about 13g of protein.
Skyr: 250g contains about 27g of protein.
Greek Yogurt: 250g contains about 20g of protein.
Chicken, Turkey: Cooked breast can contain 35g or more of protein.
Fish, Dried Fish: Can contain 25g or more of protein.
Meat (beef, lamb): Can contain 30g or more of protein.
Edamame Beans: 1 cup contains about 15g of protein.
Egg: Each egg contains about 6g of protein.
Mozzarella Cheese: One serving can contain 20g or more of protein, though it is also relatively high in fat.
Protein Powder: 1 scoop provides 20g or more of protein.
Nuts, Seeds: Also contain protein but are high in fat.
Oats and Beans: Contain protein but are mainly carb-rich.
Soy Products: Tofu and soy milk are vegan protein options.
Pea Protein: Sourced from peas, popular as a vegan protein.
Quinoa: A "complete protein," containing all 9 essential amino acids.
Chia Seeds and Hemp Seeds: High in protein and healthy fats.
Sourdough Bread: Contains protein and can be a good choice for a varied diet.
My typical day
I'll eat one serving of whey grass-fed protein (usually as part of a morning smoothie or I'll add it to my yogurt). This gives me about 30g of protein. I'll usually eat 2 sticks of mozzarella cheese per day which give me 14g protein, 2-3 eggs (and 2 egg whites if it's part of my lunch) which gives me at least 18g of protein, usually about 22g. If I do leftovers as lunch that usually give me about 20gr protein. I'll take pahses where I eat cottage cheese with paprika or on crisp bread usually giving me 15gr protein. For dinner it's usually some type of meat (sometimes fish - should eat more of fish!) which gives about 30+g of protein. I'll snack on nuts, dried mango, fruit, and vegetables as part of my meals or extra snacks for the day and some days I'll add in a small bowl with some Greek yogurt, granola/chia seeds, and fruits giving me around 20g of extra protein. Dark chocolate is common in my diet. My goal is to get 30g per meal, no less than 20g, which gives me at least 120g per day and usually a more hitting my goal of 125-135g protein per day.
And I only track if I’m eating something new; then I get curious about what it provides in terms of energy. Everything is done as an estimate after I have a general idea of what’s in each food.
Digestive Issues Related to Protein
Digesting Protein: The body breaks down protein into amino acids with the help of digestive enzymes. Digestive issues, such as enzyme deficiency, can lead to discomfort and interfere with protein absorption. Choose easily digestible proteins that are minimally processed, such as eggs and fish. Consider adding fiber-rich foods to maintain normal digestion when increasing protein intake. If you experience symptoms like bloating or discomfort after consuming protein, review the foods you ate and seek professional advice if necessary.
Excessive Protein: High protein intake can put stress on the digestive system and lead to discomfort, such as bloating or gas. It may also affect bowel movements, causing them to become hard or irregular. Follow appropriate macros and start gradually to reach your macro goals. Spread your protein intake across different meals/snacks to avoid overloading the digestive system.
Protein Intolerance: If you have an allergy or intolerance to certain protein sources, it may lead to digestive issues such as discomfort, diarrhea, or nausea. Plant proteins like beans and lentils are high in fiber and may affect digestion. If you’re not used to consuming a lot of fiber, you might experience gas or bloating.
Protein Powders and Sweeteners: Sweeteners in protein powders, such as sugar alcohols (xylitol, erythritol), can cause digestive issues for some people, especially bloating or gas.
My take on digestive issues with protein
Due to my increased sensitivity to sweeteners, I opt for grass-fed whey protein or collagen protein as my protein sources and sweeten them myself with choices like maple syrup, honey, mashed banana, or dates. I prioritize consuming protein and energy from minimally processed sources like eggs, Greek yogurt, and whole milk to avoid digestive issues. I pay attention to my fiber intake and check food labels to ensure I reach my daily goal of around 20 grams. You can read about Macros and how to calculate them in this post HERE.
When to Use Protein Supplements?
When you’re not able to reach your protein needs through food, and it can also help simplify life!
My protein supplements
As mentioned earlier, I consume either one serving of whey or collagen daily because it helps streamline my hectic schedule. In situations where my lunch is not protein-rich or if my dinner lacks protein (such as on pizza night), I might opt for 1/2 whey or collagen serving as part of a midday snack.
I’d like to end this post by saying that the most important thing of all is to listen closely to your body. No one is the same, and just because something is recommended doesn’t mean it will work for you. To find out whether something “works” or “doesn’t work” often requires trying it for a period of time.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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