For 2024 Pilgrims: €50,- donation = 1 year with no ads on the forum + 90% off any 2024 Guide. More here. (Discount code sent to you by Private Message after your donation) |
---|
Not hype. Not a fad. It is what doctors are recommending for many reasons. That is how much I am supposed to be eating per day. And btw - it isn't about "building" muscle - but having the right nutrients.70!??
Seriously?
There's a lot of hype out there, and this seems the newest fad. But it's probably true that if you want to build muscle, you will need more than usual.
This is hard - but yes - that is what is recommended for most women! This is how much I am supposed to be eating every day.Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
Really with protein bars - you have to keep trying them until you find ones that you like!Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet.
There are definitely some good protein shakes - but they MUST be cold or they are gross. I can usually tolerate the taste of Premier Protein which is one my docs recommend. They have different flavors - some are better than others. There are also protein waters. My friend LOVES them. I hate them. But give them a try. In the US I find them at Costco. My nutritionist also has me add collagen powder to my warm liquids or any foods you can mix it into - it is tasteless. Also - can be added to fruit smoothies like the other protein powders. The other protein shakes powders are better and offer more protein - but the collagen powder is good to help supplement and when you can't stand the protein shakes.I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
Eggs, Meat and Poultry, Fish, Soy milk and Tofu, Cottage Chees, Yogurt and Milk Products, Beans, Lentils, Chickpees, Nuts (and these are an easy snack on the trail. I do the tuna and chicken packets instead of cans. When I want pasta - I look for protein based pastas now (or spaghetti squash - but that isn't protein based)One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
Yes - sugar content in greek yogurt, some protein shakes, and some protein bars can undermine your hard work!Also check your greek yogurt for added sugars. You may want to try the skyr which may have fewer sugars. Also check the label as some have more protein than others.
This was my main breakfast - but I laughed because no matter how many times I said no bread in Spanish - I almost always got bread anyway! (Not supposed to eat break LOL)Eggs! I always enjoy tortilla patates when hiking in Spain. Protein and carbs in one.
Ah, and there’s the secret! I’m nuts about nuts. But have never mastered the essential art of moderation in that department!Nuts are your friend, especially if you don't need to limit calories!
Funny you should say that, Jenny! I almost started my above post by saying "I'm a nut who loves nuts!"Ah, and there’s the secret! I’m nuts about nuts. But have never mastered the essential art of moderation in that department!
If you have a cholesterol problem - watch the eggs. Me? I can't get my protein in without them! I get lots of labs done every single year - my medical team is happy if I get my protein in any way I can. But we also watch all the nutrition labs to see where I am at.I have just heard a doctor, on Youtube, but I think that he is a doctor at the Mao Clinic, state that 3 eggs should be the maximum eaten per week for heart health. This discouraged me. As a vegetarian, I may be short of protein, and I like eggs. Fortunately, I eat lots of lentils and chickpeas. But I would have a hard time with major dietary changes (and sometimes do, on camino). Fortunately, my gp leaves me alone about my diet, so far.
This guideline has been widely debated. What was the date of the doctor's YouTube video? It may depend on whether your cholesterol levels are worse than your protein levels.3 eggs should be the maximum eaten per week for heart health.
Remove the yolks from the hard boiled eggs, save for 3-4 a week. Just consume the whites. Give the discarded boiled yolks to the petsI have just heard a doctor, on Youtube, but I think that he is a doctor at the Mao Clinic, state that 3 eggs should be the maximum eaten per week for heart health. This discouraged me. As a vegetarian, I may be short of protein, and I like eggs. Fortunately, I eat lots of lentils and chickpeas. But I would have a hard time with major dietary changes (and sometimes do, on camino). Fortunately, my gp leaves me alone about my diet, so far.
Yes. It seems that the white of an egg has 6g of protein, and the yolk adds only 1 more gram of protein. Mind you, the yolks have other good stuff, so one's cholesterol levels should probably be the determining factor for the doctor's advice.Remove the yolks from the hard boiled eggs, save for 3-4 a week. Just consume the whites. Give the discarded boiled yolks to the pets
Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Some higher protein yogurts are sweetened with stevia. I find it awful tasting so I use greek yogurts and/or skyr (more expensive though) topped with berries and a mixture of sunflower, pepitas and pecans. I also add them to salads for more protein. I was in the same place as perigrina 2000. I am older and increased my exercise routine. My primary care provider went over my typical daily diet and told me, while it is healthy, I was not eating enough protein and should increase the daily amount. The goal wasn't a high protein diet, but to have enough to help repair and replace after exercise. I love peanut butter so I am taking advantage of the opportunity to eat it!Also check your greek yogurt for added sugars. You may want to try the skyr which may have fewer sugars. Also check the label as some have more protein than others.
beans/corn/rice, quinoa, tofu, tempehOk, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Your Camino journeys are inspiring, I hope you will recover from your injuries quickly!Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Quite true. I rarely eat soy products except for the occasional tempeh.About soy: be aware if you are at risk or have had estrogen-sensitive breast cancer to go easy on all processed (i.e., concentrated) soy - it's estrogenic. I am assured that fresh or frozen edamame are ok, as is tempeh (it's fermented), but not the concentrated forms like soymilk and soy protein powder. Even tofu needs moderation.
I can only relate what works for me. You have to figure out what works for your lifestyle and how much you are willing to alter that lifestyle.Any strategies or tips will be helpful.
Yes - it even covers up the taste of some protein shakes!I use this product to increase my protein , you can make lots of goodies with it ::
PBfit Peanut Butter Powder | Peanut Butter Made Better
Made from real roasted pressed peanuts, PBfit Peanut Butter Powder is the original spreadable, low-fat, gluten-free peanut butter powder. Get yours today!pbfit.com
I ate a LOT of salad mixta with tuna because I didn't like a lot of the cuts of meats (yes - I am picky with my meats). I also asked if I could get huevos in a lot of places - even if it wasn't on the menu - and the answer was usually yes. I am talking at bars though - not at albergues. I really didn't pay for many albergue breakfasts because they are carb based and I am not supposed to eat most carb based foods. Certainly not in the amounts offered by albergue breakfasts. Most of the time, the answer was yes. I had always heard that you could buy already boiled eggs in the markets - that wasn't the case in 2021 - I didn't find any. That said - if kitchens are open (some are - many still are not- then you could boil a few eggs and keep them with you to eat for a couple days. I did find some protein bars in the bigger town markets - so I will be looking for those every chance I get. Don't know if protein bars are a problem for celiacs though. But buying nuts to keep in my bag was also important - because I really needed a protein based snack to attempt to get my protein intake to a decent level. And cheese - cheese was an easily accessible food with protein.I will confess that protein along the camino was sometimes hard to find if meat isn't the favored go-to. I missed my eggs first thing in the morning and as a certain celiac, cereals of most kinds are out. Thank goodness for yogurt, beans, lentils, and salad mixta with tuna. Any other menu suggestions?
In Costa Rica the breakfast of champions is gallo pinto: white rice mixed with black beans, eaten with corn tortillas and fresh salsa. In Venezuela we eat arepas with cheese, black beans, and scrambled eggs (there are so many Venezuelans in Spain that you can probably find arepas somewhere, they are gluten-free corn discs that you stuff). Can you eat oatmeal? 1/2 c rolled oats has 6 g. Add a sliced banana on top: 1-2 g of protein. 1 oz of walnuts adds another 4 g. I also add peanut butter or almond powder to Greek yogurt. Fried plantains have protein. Even corn and leafy greens have protein. I’m mostly vegetarian and find the 55-60 g per day a constant challenge! (I also take iron and B-12 supplements.)I will confess that protein along the camino was sometimes hard to find if meat isn't the favored go-to. I missed my eggs first thing in the morning and as a certain celiac, cereals of most kinds are out. Thank goodness for yogurt, beans, lentils, and salad mixta with tuna. Any other menu suggestions?
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
That is really bad advice -- the yolks are where the most valuable nutrients are found.Remove the yolks from the hard boiled eggs, save for 3-4 a week. Just consume the whites. Give the discarded boiled yolks to the pets
I'll save them for you and put them in a parcel. What's your mailing address?That is really bad advice -- the yolks are where the most valuable nutrients are found.
Dia duit! I’m spending six weeks in Ireland after my Camino and looking forward at least one meal with a steak. I don’t generally eat that way but still plan to do that. And I’m trying to wrap my head around oysters, which I’ve never tried anywhere.Hi @peregrina2000
I don't know if you eat red meat but personally i find that i benefit from having red meat at least once a week. Otherwise i get a bit low in iron etc.
I eat most things & cook a lot so don't consciously avoid red meat, it's just i might end up going a few weeks without it without thinking. I treat myself to a good quality fillet steak at least every couple of weeks - I'm lucky living in Ireland it is easy to get high quality beef (once you are prepared to pay!)
It is definitely a very enjoyable (for me) way of getting a good source of protein.
Otherwise i would agree with all the above contributions - i try to make sure i have a protein source in every meal - nuts/egg/beans/lentils/etc
Split Red lentils are a handy way of beefing (ha ha) up a tomato pasta sauce - the lentils sort of dissolve into the sauce.
Hope this helps!
Something I have learned - if there’s an area where people have beliefs as strong as their political and religious ones, it’s food and nutrition.
But they are beliefs, typically quoting (and getting energised by) the science/studies that support theirs and largely discounting the rest. And the science changes - in my lifetime we’ve gone back and forward on protein and dairy products time and again.
My belief: we don’t tend to make longer term progress in our lives when we perceive nutrition as medication - when we think that if we tip a little bit more of one food/chemical type in and add a little bit less of something else that the human machine will right itself and mend our lives. Certainly this can happen in cases of malnutrition and sadly, with all those millions and millions of people we have left to experience under-nutrition.
But for you - I’d say: start with the foods you enjoy, that bring value and meaning to your meals (and ideally) the ones you share, that make life worth living. Keep going with pasta and salad based dishes and just think about adding a few things to make it more of a ‘whole' Mediterranean style of cuisine - like a ‘tapas' of big beans or sardines (with tomato sauce), a little hard cheese on your pasta or afters. Some milk-based desserts - ideally with fresh fruit.
Get inspired with more great cooking ideas by someone like Rachel Roddy
Then after a few weeks, if you still feel obliged to, you can do a little nutritional analysis of your intake and see whether anything has changed. But importantly, look at it holistically, don’t just count the protein gram numbers - look at the quality and complementarity of the protein, the quality of the oils, the range of vitamins and minerals. And most importantly, think about how you feel!
Plants, combined correctly, do have excellent amino acid profiles that are easily metabolized. Not all of us can stomach meat, and the suffering directly caused by eating it.But the only truly excellent sources of easily metabolised plant proteins are (properly prepared) lentils and chick peas.
Quest bars are gluten-free, so OK for celiacs. Not sure about other brands. And Spanish almonds are great!I ate a LOT of salad mixta with tuna because I didn't like a lot of the cuts of meats (yes - I am picky with my meats). I also asked if I could get huevos in a lot of places - even if it wasn't on the menu - and the answer was usually yes. I am talking at bars though - not at albergues. I really didn't pay for many albergue breakfasts because they are carb based and I am not supposed to eat most carb based foods. Certainly not in the amounts offered by albergue breakfasts. Most of the time, the answer was yes. I had always heard that you could buy already boiled eggs in the markets - that wasn't the case in 2021 - I didn't find any. That said - if kitchens are open (some are - many still are not- then you could boil a few eggs and keep them with you to eat for a couple days. I did find some protein bars in the bigger town markets - so I will be looking for those every chance I get. Don't know if protein bars are a problem for celiacs though. But buying nuts to keep in my bag was also important - because I really needed a protein based snack to attempt to get my protein intake to a decent level. And cheese - cheese was an easily accessible food with protein.
Cannot eat sardines myself, but yes -- good advice. And not just the fat, but also the oil.I haven’t found greek yogurt in the small towns but canned sardines are an easy find with plenty of protein and good fat. I can’t start walking without a good protein.
I saw a great documentary on Netflix called "The Game Changer" where many successful athletes are interviewed including Olympians and all on a vegan diet that gave them lots of energy. It's an idea. I am going to try to cut back on meat and chicken as I don't need it every day. It's a good movie. It might help.Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
It is one of our favorite movies. It gave them lots of energy, increased blood flow, the female athlete said, "I became a machine!", faster muscle recovery, and imagine if just one of those things happens to you. Good luck Canche, I hope you are pleasantly surprised, the way my husband and I were with that.I saw a great documentary on Netflix called "The Game Changer" where many successful athletes are interviewed including Olympians and all on a vegan diet that gave them lots of energy. It's an idea. I am going to try to cut back on meat and chicken as I don't need it every day. It's a good movie. It might help.
1. To track your protein intake, try using Carb Manager, an app available for Android or Apple. I got a recommendation for a much larger daily intake of protein, and carb manager help me gain a sense of what I had to eat everyday, at which point I quit using it A big plus is that the he app allows you to track foods by brand. I ignored the data on grams of fat and carbs.Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
One item I need and enjoy is good quality “trail mix” . It give you protein and good fats . Walmart has a new trail mix Omega 3 . It’s got excellent walnuts , almonds& pecans plus dry fruit and seeds. It’s concentrated but heavy . A couple handfuls and water is enough all day . Try it at home and see how you like it.I apologise in advance if I’m repeating advice above - I’m walking a Camino and on a mobile with limited data - Laurie I’ve lost weight and gained muscle since increasing my protein intake. My “go to” list includes daily Greek yoghurt, lots and lots of nuts, eggs, tinned sardines, fresh fish. I also make a quick breakfast shake of silken tofu, raw cashew nuts, Greek yoghurt, a few frozen berries or a dried fig, vanilla,m and cinnamon.
Kefir, Fairlife milk, multiple egg whites with one whole egg, chicken breast (3 oz has about 30 g), Greek yogurt ; eat the chicken as part of your salad - you can grill multiple ones ahead of timeOk, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Western diets include a much higher percentage of protein than was historically the case. Witness the promise of the French king Henry IV centuries ago to provide the peasantry with a weekly 'chicken in every pot' . Even then there was a desire for and the recognition of the need for more protein, but just as clearly people had been living without a reliable supply of it. I know you mentioned four doctors but the opinions of physical therapists and fitness freaks may be less reliable (no offence intended). Have you considered consulting a dietician? They are specialists in this area after all, and will almost certainly be able to inform the optimal level of protein consumption for you and how to adjust your diet if required.Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Your bread is "picture perfect" with an artist's touch. Yum!Stone ground flours are also a good source of protein. The flours I use in the bread I make at home average about 12%-15% protein. View attachment 124741
It's a complex matter.I saw a great documentary on Netflix called "The Game Changer" where many successful athletes are interviewed including Olympians and all on a vegan diet that gave them lots of energy. It's an idea. I am going to try to cut back on meat and chicken as I don't need it every day. It's a good movie. It might help.
Okay math I like math.All I want to know is how much protein there is in a pasteis de nata. Please tell me that 2 - 4 meet my daily protein requirements. I think that I could work that into my daily diet in Portugal.
I had not looked into plant based meat substitutes until now.I saw an ad for this on YouTube this morning, 100% plant protein and 10 grams of protein per serving.
Says?As a species, we are primarily carnivorous
'Cucinavore' meaning someone who cooks their food. Note: NOT carnivore.So a human can be classified as a cucinivore, rather than an omnivore. Humans also initiate food breakdown through storage, such as by hanging meat, drying, or prolonged marination (e.g., civet de lièvre), and by pounding and grinding. Cooking changes the palatability, digestibility, and texture of food and removes toxins. This history may have influenced hu - mans to have alimentary tracts that are quite different from that expected in an anthropoid primate. In humans, the colon represents only 20% of the total volume of the digestive tract, whereas in apes it is about 50% (Fig. 2; Milton and Demment, 1988; Milton, 2003). The sizeable colons of most large-bodied primates permit fermentation of low-quality plant fibers, allowing for extraction of energy in the form of short-chain fatty acids (Leonard et al., 2007). Thus, humans are relatively poor among autoenzyme-dependent omnivores in digesting uncooked plant fiber. The human large intestine lies somewhere between that of the pig, a similar omnivore, and the dog, a carnivore capable of consuming an omnivore diet that has a reduced cecum and short colon.
This disregards the effect of cooking.And so as a species, we retain an ability to metabolise plant foods. (a relatively small ability, as our second plant-digestion stomachs have regressed into the non-functional appendix).
IOW, maybe ignore all the science, and the advice of people who have expertise, and go with what I want? Haha, forget it @JabbaPapa, because half the time I'd be subsisting on all sorts of junk.Our bodies are continually telling us what they want and need -- best listen to the body, instead of to the ideological claims of strangers as to what's best for it.
I specifically mentioned it. "Some researchers actually describe us as "coquivores" -- eaters of cooked/prepared foods."This disregards the effect of cooking.
I like math too, but also like to practice my really bad Portuguese.Okay math I like math.
40 of them gives you 56.1 grams of protein.So then, eat 41 just to be sure you get 60 grams.
Thanks! I enjoy making it almost as much as eating it.Your bread is "picture perfect" with an artist's touch. Yum!
Sorry, but 41 won't be enough. You would need to eat 42.8 of them. Round that up to 43 to be sure.Okay math I like math...
I put it in cronometer.com to figure out how many you would need for 60 grams of protein.
40 of them gives you 56.1 grams of protein.So then, eat 41 just to be sure you get 60 grams.
I like math too, but also like to practice my really bad Portuguese.
The table on this is decipherable. THEY say 2.9 grams?!
View attachment 124780
From this website; a bodybuilder's blog, I think!
Mito ou Não : Será que o Pastel de Nata é o bolo menos calórico?
Muitos são aqueles que me perguntam se é ou não, facto, que o Pastel de Nata é o menos calórico de todos? Ora bem, de acordo com a INSA, ess...eduino.blogspot.com
They're saying, Is it a myth or not? Is the pastel (plural = pasteis) de nata the least caloric cake?
PS According to the Portuguese specs, you'd only need 20.7 to get your 60 g of protein...unfortunately, you'd also be getting 6,169 calories, which might be a bit of an issue...
Well, yes, true! And if any are broken in any way, add one or two more just in case.Sorry, but 41 won't be enough. You would need to eat 42.8 of them. Round that up to 43 to be sure.
Thank you Tom for this great perspective.Something I have learned - if there’s an area where people have beliefs as strong as their political and religious ones, it’s food and nutrition.
But they are beliefs, typically quoting (and getting energised by) the science/studies that support theirs and largely discounting the rest. And the science changes - in my lifetime we’ve gone back and forward on protein and dairy products time and again.
My belief: we don’t tend to make longer term progress in our lives when we perceive nutrition as medication - when we think that if we tip a little bit more of one food/chemical type in and add a little bit less of something else that the human machine will right itself and mend our lives. Certainly this can happen in cases of malnutrition and sadly, with all those millions and millions of people we have left to experience under-nutrition.
But for you - I’d say: start with the foods you enjoy, that bring value and meaning to your meals (and ideally) the ones you share, that make life worth living. Keep going with pasta and salad based dishes and just think about adding a few things to make it more of a ‘whole' Mediterranean style of cuisine - like a ‘tapas' of big beans or sardines (with tomato sauce), a little hard cheese on your pasta or afters. Some milk-based desserts - ideally with fresh fruit.
Get inspired with more great cooking ideas by someone like Rachel Roddy
Then after a few weeks, if you still feel obliged to, you can do a little nutritional analysis of your intake and see whether anything has changed. But importantly, look at it holistically, don’t just count the protein gram numbers - look at the quality and complementarity of the protein, the quality of the oils, the range of vitamins and minerals. And most importantly, think about how you feel!
My rule with meats is this: if I can hold it up and read through it, I don't eat it. He heI ate a LOT of salad mixta with tuna because I didn't like a lot of the cuts of meats (yes - I am picky with my meats). I also asked if I could get huevos in a lot of places - even if it wasn't on the menu - and the answer was usually yes. I am talking at bars though - not at albergues. I really didn't pay for many albergue breakfasts because they are carb based and I am not supposed to eat most carb based foods. Certainly not in the amounts offered by albergue breakfasts. Most of the time, the answer was yes. I had always heard that you could buy already boiled eggs in the markets - that wasn't the case in 2021 - I didn't find any. That said - if kitchens are open (some are - many still are not- then you could boil a few eggs and keep them with you to eat for a couple days. I did find some protein bars in the bigger town markets - so I will be looking for those every chance I get. Don't know if protein bars are a problem for celiacs though. But buying nuts to keep in my bag was also important - because I really needed a protein based snack to attempt to get my protein intake to a decent level. And cheese - cheese was an easily accessible food with protein.
If I can read through meat my main concern is that it is messing up my book.My rule with meats is this: if I can hold it up and read through it, I don't eat it. He he
I must be missing something here. Don't you want your jamon iberico sliced really really thin? I know I do, it just melts on your tongue!My rule with meats is this: if I can hold it up and read through it, I don't eat it. He he
They say apple cake is better. Hmmmm now I want to bake! Maybe I should make both custard and apple?I like math too, but also like to practice my really bad Portuguese.
The table on this is decipherable. THEY say 2.9 grams?!
View attachment 124780
From this website; a bodybuilder's blog, I think!
Mito ou Não : Será que o Pastel de Nata é o bolo menos calórico?
Muitos são aqueles que me perguntam se é ou não, facto, que o Pastel de Nata é o menos calórico de todos? Ora bem, de acordo com a INSA, ess...eduino.blogspot.com
They're saying, Is it a myth or not? Is the pastel (plural = pasteis) de nata the least caloric cake?
PS According to the Portuguese specs, you'd only need 20.7 to get your 60 g of protein...unfortunately, you'd also be getting 6,169 calories, which might be a bit of an issue...
Another opinion. The taste has nowhere to hide.My rule with meats is this: if I can hold it up and read through it, I don't eat it. He he
All of my friends are nuts.Ah, and there’s the secret! I’m nuts about nuts. But have never mastered the essential art of moderation in that department!
SPAM.Ok, I am nothing if not stubborn. But after four doctors, two physical therapists, and several fitness-freak friends have told me I need more protein, I am ready to comply. The consensus seems to be that I should have at least 60 g of protein, a day — YIKES — I am sure my “normal” intake is way less than half that.
I can’t get my act together to “count” the grams I eat every day, so I’m looking for a couple of daily go-to options that I can just easily incorporate into my diet. Any strategies or tips will be helpful.
For starters, I have seen that Greek yoghurt has about 17-18 g per 3/4 cup, so I will try for a cup a day to get about 20 grams. Protein bars are another obvious addition, but so many of them seem to be either tasteless or overly chocolatey and sweet. Canned tuna seems to be a good source, but too much of that and you’ll get mercury poisoning. Any other ideas?
I have tasted a few protein shakes and frankly am not a fan. I know they can be “improved” with the addition of fruit and other things, but that is more hassle than my limited attention span can tolerate.
One person suggested that I try to get 45-50 g every day with a few staples (like Greek yoghurt and protein bars), and that I then make sure to have fish, eggs, or chicken at least 3 times a week for the main meal. This will be a big change, because salads and pasta (like pesto or puttanesca) tend to be the kind of thing I eat for dinner.
I had a hamstring injury on the Salvador/Primitivo last fall, still not healed, but I am hoping that I can get my muscles strong enough to take up the slack for the partially torn hamstring if that makes sense. Lots of glute exercises, eccentric exercises, core exercises, but I have not made much progress on the protein.
If I were not so hard-headedly determined to get back to the camino, I might just sink into my 70s and forget about it, so I am very grateful to have this source of inspiration!
Thank you for your post. I am planning the Camino Frances in spring 2023 and one of my concerns is if I am going to be able to find EASILY the food that I require. Because of health reasons I basically eat a ketogenic diet and have a restricted eating window (max 8 hours). All I seem to hear and see people talking about is eating a lot of bread and pasta and that is an absolute NO NO for me. I can not eat any grains. Basically I only eat meat, fish, poultry, eggs, dairy, vegetables, small amount of fresh fruits, nuts, seeds. So your suggestion to eat eggs, pork and steaks daily is perfect for me. I also can not eat after 6PM due to digestion issues so the late albergue group meals won't work. Do you have any suggestions and can you help me set my expectations on how and when to get the food I need? Anyone input is welcome. Thanks for your help.The amount of daily protein being suggested won't be reached by a half and half measure like that, as it corresponds more or less to a fairly large steak every day plus extras. Personally, every day it's bacon & eggs in the morning (well, a slice of pork belly), and a large steak for lunch.
Nevertheless, salads made with eggs, cheese, and ham, or pasta dishes made with eggs, ham, and/or cheese, might help, given your habits.
Eggs anyway should become a daily staple, as they will seriously help offset the nutrients shift that will result from changing to a higher protein diet. Ideally, fresh ones that have never been refrigerated, if possible.
As to veg, the only really good source of protein is lentils, preferably the green Le Puy type, and best prepared in the traditional French manner with some tomato, garlic, herbs, and a decent quantity of lard cubes or other fatty meat. Chick peas are OK though. The thing about the protein in these is that it's far easier to metabolise than other sources of veg protein.
The greek yoghurt suggestion is a good one. As to protein bars, I'd avoid them honestly, as any other industrially produced cereal-based foodstuffs. And avoid nasty stuff like protein drinks -- though the occasional milk shake, drinking yoghurt, or ice cream can't hurt.
There's also cottage cheese.
When I switched to a mainly carnivore diet, it was hard psychologically to make that shift, but one of the more difficult parts of it is finding a small butcher combining good quality with low prices. You probably don't need to go as far as I do (I have actual food restrictions for a couple of reasons), but a meat/poultry/fish based diet supplemented with veg would be a big change, and it's hard to make that sort of shift.
Really, the basic diet of that sort that is recommendable to most people is the Mediterranean diet. Which involves lots of things like meat stew, meat-based sauce dishes, sausages, ham, and various meat preserves like pâté or confit. And still a good deal of veg, and yes, some salads and pasta dishes. And perhaps quite a bit less bread than you may be eating now. Avoid cereals generally, really.
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?