I’ve been getting a lot of questions from friends lately about how much protein we need to get and how to get it all in. Protein is so important, but especially if you are trying to lose weight. The fact is that the American diet is a very carb-based diet and most of us just don’t get very much protein at all. A low estimate is that you need 0.5 grams per pound of body weight. Obviously if you’d like to gain muscle and are an active person you will need more. I shoot for 0.7 grams per pound of body weight. So since I weigh 173 pounds, 120 grams a day is my goal. That’s a lot of protein!
Most people think that if you want to get protein in that means you have to stuff yourself with meat and eggs. While that is definitely an easy way to get it in, there are certainly other sources out there. Get creative! How do you feel about cottage cheese? Yeah, me too. I can only stomach the stuff in small doses. Chia seeds have protein. How about some broccoli or brussel sprouts? Here’s a secret. Chances are the only way to truly hit that protein goal every day is to add in a good protein powder.
I use Precision protein powder. I buy it at Vitamin World. With their rewards card it’s usually buy one get one free, so about $45 for two huge tubs of it. It’s not a bad price. I would typically prefer a plant-based product, but I’ll be honest with you. When it comes to protein powder plant-based usually means chalky taste. This one is a whey isolate so it is derived from milk. I’m ok with that.
After a workout I usually just have one scoop in about 8 ounces of water. Shake it up in a blender bottle and chug. But let me tell you about the treats I make with it! I have discovered that it is possible to make this protein powder taste like a milkshake! Boom! Here’s the recipe that is my current favorite.
Chocolate Covered Blueberry Protein Shake
8 ounces almond milk
1/2 cup frozen blueberries
1 scoop chocolate protein powder
fill with ice and blend in a blender
It really couldn’t be any more simple than that! I have found that when I get that late night call for something chocolaty this little shake does the trick and I don’t have to feel bad about it at all! It comes in under 250 calories and with all the protein I know I’m treating my body well. Later this week I’ll be posting another shake recipe and a way to make protein powder pancakes! Say what?! How do you use your protein powder?