heftywhimsy's Journal
Maybe More Protein for chronically tired?Mar 11 2009 10:31
In reading around the site it seems my protein intake might be inadequate for the exercise I do. I have a crazy active job, (lettercarrier). According to eating 1.5 - 2 g per Kg weight I should be eating around 163g daily when I work/exercise. Yesterday, on a 'high' protein day, I came in at 71g.
This seems likely the answer to my continued tiredness.
How do I easily increase my protein intake?
Protein shakes and/or supplements. I have a problem with getting enough protein in my daily diet, so I supplement with Profect Protein Supplement, which has 25g of protein and 100 calories per serving. My personal goal for protein intake is 70g or more per day, so I drink a couple of servings each day of Profect. Occasionally, I'll drink a meal replacement shake that has 27g of protein (135 cal) if my food intake doesn't get me to my goal at the end of the day. Hope this helps. |
I have found several products that help boost my protein intake quickly. Here are some of my favorites.
Try to eat 6-8 times per day. When you can't eat, drink a meal replacement/protein shake. I should get about 300g protein and 3500 calories per day and it's hard to hit that goal sometimes, but your body needs a certain amount of calories to keep your metabolism up and a certain amount of protein to help your muscles heal. Good luck! |
Kashi Golean Cereal, Luna bars, edamame, beans beans beans also: Seitan has 23g per serving and tempeh 17g per serving if you like this stuff which I know a lot of people do not. But I'm only 5'1 and I'm vegan and I am consistently over 100g a day. It really does help! |
greek yogurt |
So you can log your weight -- which allows you to do the following:
- Plot your weight curve
- Analyze the trend of your weight (see under Recent in the figure above)
- Determine the projected target date (see under Overall in the figure above)