Nice article - thanks. “10 to 35% of daily energy intake from protein” - ha, that’s quite a wide range… easy to see why so many of us scratch our head.
For me average was 16%. I have only moderate level of activity (even less it seems this winter). Perhaps a little more protein would be better, especially if it displaces some empty calories. Like you I do like nuts and seeds… could do more of that.
Yes, because as is said in the gym, “curls for girls.” The bench press produces a larger chest, which also addresses aesthetics. However, how often does one lie in the horizontal plane and push weight off our chest? 
Olympic lifting, squatting and deadlifting are all about speed, explosiveness, stability, fast twitch muscles and strength. Curls in front of a gym mirror is certainly not. It’s an isolation exercise.
All I wanted to say is that bodybuilding is about mainly about aesthetics and mainly uses machines, which generally doesn’t test stabilization.
Now, for me, anyway, back to protein intake.
Vegan protein sources - 7-Day High-Protein Vegan Diet Plan
My point was I do not think bodybuilders primarily use machines. I agree that curls with free weights are not the most useful possible exercise, but it’s popular with typical bodybuilders, and typically does not involve machines. Many amateur bodybuilders do not have optimal training. For example, I know quite a few who skip legs altogether. I knew one guy whose entire training regimen was just bench press and curls – no other exercises. While it certainly wasn’t a great training regimen, he didn’t use any machines.
More relevant to the thread, I believe many bodybuilders also do not have optimal nutrition, just as many do not have optimal training. Some believe you need to eat an abnormally large amount of protein, far beyond the number listed in this thread. And many do purchase the protein additives discussed on this thread. Many such products are targeted specifically for bodybuilders. I’d expect that bodybuilders make up a large portion of the overall purchasing base, probably more so than low calorie intake persons who are more likely to benefit from the products.
Thank you, that was also my point as well.
Bodybuilders were mentioned above, but I just wanted to point out that their diet and training isn’t optimal for us older humans trying to extend our health span/longevity.
I don’t lift weights, but I’ve felt so much better since I started drinking a protein shake for breakfast every day. This one change allows me to get up to 50g a day protein, which seems to be the minimum recommendation for health of people over 50 (and about 135 pounds).
Not a surprise that lots of legumes and nuts are mentioned.
It does mention spinach; leafy green vegetables may have a high percentage of calories from protein. But getting a lot of protein (or calories generally) from them requires eating high volumes of them.
Peanut butter powder can be a good way to add a protein boost without too much calories / fat. I used it tonight stirred into nonfat greek youtube, along with some walnuts and chia seeds and coconut.
https://www.kingsoopers.com/p/simple-truth-organic-powdered-peanut-butter/0001111012320?
I use pb2 with cocoa in my overnight oats everyday. I don’t do it for the protein it’s an added bonus.
Just saw this recipe.
I’m going to have to try the peanut butter powder!
I’ve been having a morning smoothie with Orgain chocolate protein powder, almond milk, and a cup of organic berries for five years. Really gives me so much more energy in the morning than toast and jam ever did.
Since lifting heavier weights lately have been adding in more protein with cottage cheese, yogurt, lentil soup, salmon & just picked up Orgain collegen to add to coffee and smoothie . It seems like a good brand - pretty clean.
If anyone here is on diabetes meds and is adding protein to help maintain muscle mass, can you share what kind you use?
Am newly dx’d with type 2 and have started Mounjaro.
TIA!
I have difficulty with digesting the whey based products sushiritto recommends. I like the Orgain plant based products. I did also order some of the “Supergut” products but am still waiting for those to arrive. I will let you know how those go.
As a fellow Orgain protein powder user - what I’ve found that helps me is using half the recommended amount in my smoothies - 1 scoop instead of 2. Yes it’s less protein, but it’s so much more palatable. I’ve had a smoothie with Orgain choc protein powder almost every day for about five years.
Just recently I tried upping the smoothie powder to a little more than a scoop and found that adding a tiny bit of lemon juice gives it a little zing and cuts the blandness.
I was at Costco today checking out the protein powder offerings. Y’all’s feedback is very helpful!
Did they have any of the brands mentioned here??
@abasket, Yes, and I even took notes! Costco had Orgain chocolate and vanilla powder, 21g protein, 1g sugar, $33.99 a container. It’s on the Costco site for $36.99. More flavors available online at the higher price.
Also had Orgain protein shakes – 30g protein, 1g sugar, 18 bottles for $29.99.
I saw some whey powder too (a black and gold bag).
Will probably get to Costco this weekend for an Rx run, and will take pics of the options.
A lot of people in the reviews section on Costco said they used one scoop to reduce the sweetness.
I would buy the unsweetened Orgain, not the 1 gram of sugar versions. @BunsenBurner is the expert in chemistry, but the 1 gram of sugar versions contain Erythritol.
Erythritol and other artificial sweeteners could be bad for your health. Recent research shows erythritol may be associated with an increased risk of heart attack, stroke, and even death.
This is the one that I’d recommend.
And unless those protein drinks have just regular old sugar, or no sweetener at all, which is highly unlikely, then I’d avoid them too.
Personally I’d just buy regular Fairlife milk 14 oz bottles. 13 grams of protein per cup with 6 grams of sugar.
