Fri 30 September 2016
As I wrote
before, I consider it imperative to incorporate enough protein in
ones diet. For myself I found about 180g–200g per day to be the minimal and
perhaps also optimal amount of protein for me in order to function properly.
At first these amounts seem large, because if you eat in a canteen, a single
serving often tops out at 20g, but given that whey is dirt cheap, it can be
accomplished quite easily, even if you have only time for one real meal during
A scoop (e.g. the ones from MyProtein) of whey contains roughly 25g protein, so
if I get four scoops, I am already halfway there. The easiest way is just to
drink two shakes, but in fact, I found that one shake with three scoops, two
unflavored, one with natural vanilla aroma, with about half a litre of milk,
gives a shake with a good mouth feeling and acceptable taste to it. So here we
already have about 90g, just coming from whey and milk.
The remaining scoop can be consumed in a variety of ways; you just might add
some to oatmeal, if you are into that stuff, or can blend another, incredibly
tasty, shake in the following way: blend one banana, some milk, 250g quark or
cottage cheese and one scoop vanilla whey. The sourness of the quark cheese as
well as the sweetness of the banana and vanilla flavor make up for a great
taste; without the quark the whole damn thing is just too sweet for me. So here
we have, even without the milk, already about 50g protein. You can even add
some peanut or almond butter for an even richer taste. The only downside is
that you have to blend really well.
So there are less than 60g protein to go. That amount already seems much more
feasible. Just 300g of some lean meat and you are done, but you can actually do
without it, as 250g of legumes already give you another 15g. Even most sources
of carbohydrates aren't that bad. Say you shoot for about 75g–150g of Carbs,
this amounts to half a (metric) pound of pasta (yielding 30g, so that we are at
185g and are done), at least one kg of potatoes (giving another 20g and having
a lot of volume) or 200g rice, which again yields 15g. So in the worst case, we
are at 170g. Not bad, for not having eaten any meat so far. A few nuts or a
spoon of almond or peanut butter, and we are done.
This of course works in a myriad of combinations. The key is that one finds a
framework which suits to ones habits and circumstances; if you have time for
breakfast or lunch, things often get easier and you can sometimes drink less
shake, because, even if it is quite tasty and has a nice feeling to it,
eating something solid almost always feels so much better.
Finally there are also many ways to incorporate protein powder in a variety of
dishes. For example, if you have any thick soup (i.e. one that is not clear),
you can mix some whey in water and carefully give it to the soup, increasing
the protein content and thickening the soup even further. But not that you have
to be careful; it works quite similar to thickening a soup with flour.
Or you can try one of the many protein baked goods. Although whey seems to kick
the shit out of casein in any study, casein lends itself better to baked goods,
as it binds easier to fat and whey often gives a sandy consistency in the end
result. Note that casein also binds a lot of fluid. If you are not quite sure
what to do, just try to add one scoop to waffle or pan cake batter, although
the internet offers a plethora of recipes, like my
fancy chocolate coffee.
The point is that you pretty much have no excuse not to hit your macro goals,
even if you do not have much time to eat or drink during the day.