2025 health, fitness and nutrition thread
- Thread starter ScottyP
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I should add for anyone upping their fiber. Slowly up it and make sure you are increase water intake as well. If you jump from almost nothing to 30+ grams it can case digestion issues
Here you go, a lazy Southern dog got up and ran a half marathon one morning, just for the hell of it. If he can do it, so can you (anyone).
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917K views · 41K reactions | Casual Bathroom Break Turns Into a 13-Mile Victory! ➡️ | his dog accidentally ran a half marathon while out for her bathroom break, and her family wasn’t aware until she came home with a 7th place medal. ... | By That Go
his dog accidentally ran a half marathon while out for her bathroom break, and her family wasn’t aware until she came home with a 7th place medal. ...
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I received a Ninja Creami for a Father's day gift. For those who have one, do you have any low calorie or high protein ice cream recipes?
I do a combo of premier protein powder or shake, almond milk, PB Fit, and sugar free Reese’s pieces. Trying to find the exact recipe but the macros equated to something like 300 calories and 45 grams of protein I want to say or thereabouts
My favorites are fruit based. Scoop of strawberries or blueberries, PEScience Cake Pop protein is my go to there, little bit of sugar free vanilla or cheesecake pudding mix, small pinch of xanthan gum, fill remaining with almond milk. Run it under a little hot water before you blend, then run it once on the Lite Ice Cream setting, add some almond milk (maybe a tablespoon or two) and remix it. That gets the texture I prefer anyways, you can play around with the different mix settings for whatever you prefer.
I'm looking for tips on getting my protein count up by about 50 grams (while operating in a calorie deficit). I finally ponied up for a premium version of a calorie tracker app to track marcros and other nutrients, and I was surprised how far off of my target I was.
All of my meals and snacks would be considered a protein. Yogurts, eggs, chicken breast, cheese sticks and was still 50g short. I would usually have almonds but I didn't have any on hand.
All of my meals and snacks would be considered a protein. Yogurts, eggs, chicken breast, cheese sticks and was still 50g short. I would usually have almonds but I didn't have any on hand.
Are you doing high protein yogurt? (The Oikos Pro is my fave ... add some blueberries or raspberries for more flavor and a little extra protein)
You could supplement with some shakes. I like Premier Protein for convenience. (One of my favorite treats is a vanilla pre-made shake with zero sugar root beer. 30 g protein and tastes like a root beer float.)
There's also unflavored protein you could mix in coffee (if you're a coffee drinker).
Cottage cheese is also a really good protein source.
Just as an FYI you really only need like 1.2 g per Kg of lean body mass.
But for increasing protein here are some ideas
High protein overnight oats or chia seed pudding. Lots of recipes out there. If you don't like protein shakes this is a great way to toss in a scoop of protein powder into something and get an extra boost. I use flax seed and hemp hearts in mine too for additional protein, fats and fiber.
I meal prep a lot of bowls for lunch. I use ground turkey or gardein plant based ground beef and then always use beans and lentils then vary up the veggies and sauces I mix it with. This week I did ground turkey, sweet potatoes, black beans, lentils, canned corn and found a lime crema sauce made with Greek yogurt and it tasted amazing. It was enough that it feed me and my wife for 2 nights plus both of us for lunch for 3 days. Plus you get lots of vegetable variety and fiber.
Lentil or chickpea noodles high in protein and fiber.
Smoothies with protein powder added.
I like Greek yogurt a lot so I usually make a yogurt bowl with a bunch of fruit and nuts for a snack.
If you're interested in meat alternatives tofu, tempeh and seitan are all high in protein.
I'm 220 lbs and shoot for around 130-140 grams of protein. And never have issues.
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What’s your calorie deficit goal and also what are your general goals? That’s a lot of protein
I have an ice cream maker attachment for my kitchen aid mixer. I need to make some protein ice cream.
For protein, I try to shoot for 1 gram per pound of target body weight. Technically, you only need the 1.2 g per kg of lean mass, but that is what is needed to not be deficient. The 1 g per pound of target weight is more to optimize muscle building in a deficit, keep feeling full and easier for me to remember.
I'm only 5'7 and about 150 pounds now so it isn't as difficult to hit 140-150 grams of protein for me.
Here are some of the suggestions I use to get my protein goal:
Oikos triple zero or Oikos pro yogurt (usually add berries for fiber)
Oatmeal with a scoop of protein powder (oatmeal has a little protein in it as well)
Eggs/Egg whites. - a whole egg only has 6 g of protein so I add some some additional egg whites to bump protein
Fair Life Milk - has about 13 grams of protein per cup and less sugar, and lactose free
Chicken Thighs - slightly less protein but way more flavor than chicken breasts for not much more calories. Much more forgiving on the grill too.
Lean Ground beef - I use 93% but I'll season it to get more flavor
Cottage Cheese
Salmon - wild caught has higher protein and better omega 3 profile but local stores is usually farm raised
Tuna
I still use a protein shake sometimes If I'm short.
I'm only 5'7 and about 150 pounds now so it isn't as difficult to hit 140-150 grams of protein for me.
Here are some of the suggestions I use to get my protein goal:
Oikos triple zero or Oikos pro yogurt (usually add berries for fiber)
Oatmeal with a scoop of protein powder (oatmeal has a little protein in it as well)
Eggs/Egg whites. - a whole egg only has 6 g of protein so I add some some additional egg whites to bump protein
Fair Life Milk - has about 13 grams of protein per cup and less sugar, and lactose free
Chicken Thighs - slightly less protein but way more flavor than chicken breasts for not much more calories. Much more forgiving on the grill too.
Lean Ground beef - I use 93% but I'll season it to get more flavor
Cottage Cheese
Salmon - wild caught has higher protein and better omega 3 profile but local stores is usually farm raised
Tuna
I still use a protein shake sometimes If I'm short.
@Cyientist
Fairlife nutrition drinks from Costco or Sam's Club. Best tasting chocolate protein drink out there for less than $2 and 30g of protein.
I add egg whites to my eggs, they're pure protein.
Shrimp
Plain non-fat greek yogurt with a dash of raw honey and some blueberries or strawberries.
Sometimes I'll splurge and get some Quest chips or built puff protein bars.
For a snack, I'll also eat some uncured ham or four pepper turkey lunch meat from Sam's Club (watch the sodium). The never-cured ham from Aldi is also a good option. Quick and cheaper protein sources than a lot of the "high protein" items.
Be careful of things advertised as "high protein". A high protein bar often is 200+ calories and only 20g of protein; the majority of the calories are from fat and carbs.
Fairlife nutrition drinks from Costco or Sam's Club. Best tasting chocolate protein drink out there for less than $2 and 30g of protein.
I add egg whites to my eggs, they're pure protein.
Shrimp
Plain non-fat greek yogurt with a dash of raw honey and some blueberries or strawberries.
Sometimes I'll splurge and get some Quest chips or built puff protein bars.
For a snack, I'll also eat some uncured ham or four pepper turkey lunch meat from Sam's Club (watch the sodium). The never-cured ham from Aldi is also a good option. Quick and cheaper protein sources than a lot of the "high protein" items.
Be careful of things advertised as "high protein". A high protein bar often is 200+ calories and only 20g of protein; the majority of the calories are from fat and carbs.
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I've noticed if I'm dehydrated and/or not getting enough sleep I'm much more prone to snacking
