The thought of eating 100+ grams of protein in a day is just impossible to some people.
It’s actually not nearly as bad as you think!
The Fitspo Way
The problem is that too many people think that they need to eat the “fitspo” way. Getting that much protein means eating protein bars, protein shakes, protein cookies, etc. For starters, you don’t need ANY of these products. While they can be a great tool to help supplement your diet in a pinch or on the go, they should not be the staples of your diet.
I have absolutely no issue with protein bars or shakes, but I don’t believe they should be your sole source of protein. If you eat a well rounded diet, you should be able to get plenty of protein in your day.
That being said, I enjoy a protein bar every day. No, I don’t need protein bars, but I really enjoy them. I workout early in the morning and like to have a little snack before I lift, and protein bars are perfect for that.
Protein shakes are a slightly different story- I very rarely drink a shake.
I used to be the guy that would bring my shaker bottle to the gym in order to drink my shake immediately after my workout. You know, the good ol’ anabolic window. But I’ve learned just how unnecessary (not to mention expensive) it is to drink protein shakes.
If you struggle to get enough protein into your day, protein shakes can be a great help, but you shouldn’t have to rely on them as a daily protein source.
The Animal Way
Animal-derived products tend to be very high protein. There’s a reason why the classic “bro” diet is made up of chicken and rice- because chicken is absolutely loaded with protein.
Take an 8oz chicken breast, add 3 eggs, 2 strips of bacon & one serving of greek yogurt and you are already at 100g of protein! No protein bars necessary.
Of course this is just an example, but there are tons of other foods that can help you hit your protein: beef, cheese, & fish, to name a few.
Let’s be clear: I’m not advocating the carnivore diet here. In fact, I think that is a really foolish way to eat. We should all be eating fruits and vegetables in our diet. But this is to show you just how easily you can get 100g of protein into your diet without much food at all.
If you’re not vegetarian, these can be amazing sources of protein, but there are certainly many others out there.
The Plant Way
It’s not only animal products that are high protein- there are a ton of high protein plant-derived foods, too.
With so many people turning to plant-based diets recently, one of the major criticisms is that it’s difficult to get enough protein when eating like that. While that may be true that it’s more difficult, it’s far from impossible.
Black beans, lentils, and edamame are great sources of protein. They may not pack as much protein as meat, but they’re still quite solid.
I can’t say I’ve ever eaten seitan or tempeh, but both of those are also very high in protein. Combine all of those together and you’ve got yourself 100g as well!
The list certainly doesn’t stop there- there’s nuts, peanut butter, seeds, tofu, etc.
When it comes to plants, the thing you have to be on the lookout for is fiber. Oftentimes, eating a ton of plant-based foods for protein comes with a lot of fiber as well, so be conscious of that if your bowels are, uh, sensitive to fiber.
If you can help it, you should focus on getting protein from sources across the board. Obviously if you are vegan or have dietary restrictions, you won’t be pulling protein from each column.
You don’t need to get protein from any protein bars or shakes, but it doesn’t hurt! If you enjoy those, by all means, keep consuming them.
Always focus on eating a well-balanced diet, and you’ll be doing just fine.
Want more protein in your life? I’ve got plenty of free high-protein recipes right here on my site to help: check them out here.
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