Why am I so confused by protein sources and amounts!?
Don’t confuse weight of the protein you’re consuming with the grams of protein contributing to your daily intake.
Weight is not Daily Recommendation
This special episode will go live the last day to register for the Food Flip held for the last time and for holiday support in 2020. I’ll link to it in the show notes at flippingfifty.com/proteinsources and don’t delay.. if you want to lighten up a little before the holidays.. add some insurance against temptation.. this is for you.
Let me answer this question prompted by more than a few Flipping 50 podcast listeners following all of the protein content October 2020.
Say you’re a savvy girl who wants to keep her lean muscle and support hormone balance, you shoot for 30 grams of protein per meal.
That’s about 5 ounces of any animal protein. Well, 5 oz of raw chicken breast for instance is 142 grams in weight.
That doesn’t mean you’re consuming 142 grams of your daily intake of protein.
There’s a difference in the weight of the food and the actual grams of the macronutrient protein. If you’re not using metric standards it may be a little less confusing to think about since ounces of food – about 5 ounces of most animal protein is 30 grams of protein give or take. But 5 ounces is also about 142 grams. So, 30 grams is simultaneously 142 grams in weight.
It’s no wonder you’re confused!
Here are some common protein sources:
- 5 ounces of salmon has about 30 grams of protein
- 5 ounces of pork has about 40 grams of protein
- 5 ounces of bison has about 26 grams of protein
- 5 eggs has about 30 grams of protein
- 5 ounces of low-fat ground beef has about 28 grams of protein
- ½ cup of beans is about 7-8 grams of protein (however it’s not complete protein)
- ½ cup of quinoa is about 8 grams of protein (and it is complete)
Protein Sources | Mixed Ingredient Meals & Recipes
Let’s say you make a chili with beans. If you know how much meat you added and how many servings you’ll get you simply do math. If you added a pound of ground meat (16 oz) and you made 4 servings you had 4 oz of the ground beef per serving. You had a little over 22 grams of protein from the beef.
If you also had half cup of beans in each serving you gain 7-8 grams of protein from the beans. The beans have a lower amino acid profile so adding some quinoa or brown rice to the chili would boost the value of the protein.
It’s important to not just total the protein but to consider the type of protein you’re taking in so that it is of the highest amino acid profile.
The time you consume those common protein sources matters too. Between 1-2 hours after a workout your body is primed for muscle protein synthesis. Ninety minutes is perfect. Shower, run the errands, and then have that smoothie or another nutrient dense meal.
Morning meals tend to be the most powerful hormone balancer for women. So even if you do intermittent fasting (and by the way, it’s not intermittent fasting if you just have no appetite – that’s something you should figure out, especially if you start with coffee or other caffeine to have energy).
Food Flip… is either open or there’s a notifications list and it will make getting the right amount of protein easy, and delicious. It’s my answer to strength training clients … “but what and when do I eat?”
If you’re tempted to feel good for the holidays, here are a few testimonials from prior participants this year.
So, I loved the Food Flip… lightened me up …[weeks of lighter food and better combinations] Prevent cravings and gets me feeling satiated… hot flashes have way reduced. My clothes are fitting me better which is a relief.
I lost 6 pounds and my fat mass was down about 3%. The new Food Flip was incredibly easy to follow from the detailed instructions, meal plans, recipes, and even shopping lists. The new recipes were so good most in my family would eat them (no leftovers for me!) and so varied. I did not miss any of the items I was not eating.
During a 4-week Kickstart with Food Flip:
“I’ve … learned so much about food & diet. That’s why I signed up and this program delivered 100%! I’ve lost 4 lbs and my Body fat has reduced. Also down 5 inches, which makes me happy. Energy levels have been through the roof…”
– Feb 2020 participant
This is the last one we’ll do until 2021 so if you can’t wait another 4 months, now is the time.
Last day is Wed Oct 28. If you’re here late, you can add your name to the notifications list.
And… if you need a kickstart in movement, be sure you try the 5 Day Flip. It’s 5 15-minute-or-less workouts delivered one a day to show you how easy it is to boost energy and fit exercise in on even your busiest days. Don’t do one of those, wait til after the holidays so you can gain 10 lbs first moves. Jump in.. no jumps… right now.
What are you waiting for? Start flipping 50 today!
Resources mentioned in this podcast:
Food Flip https://www.flippingfifty.com/food-flip
5 Day Flip https://www.flippingfifty.com/5dayflip
Other podcasts you may like:
Protein with Dr Gabrielle Lyon
Protein with Dr Douglass Paddon-Jones
Protein Questions Answered for Women Over 50
Did you know? You can save 10% on protein every order with Subscribe & Save, and then 15% starting with your 4thmonth! Start now. No minimum order. Stop any time you’re tired of lean muscle and energy!