Talking Protein

The one about why I am eating more protein than ever

Hey friends! Exactly one person (hi Julie!) asked if I’d be willing to talk about how I became a “protein girlie” (my words, not hers), and I am nothing if not obliging when people ask me to do things. Plus, I’m an oversharer who likes to talk about what’s happening in my life. It goes without saying that I AM NOT AN EXPERT! I HAVE ZERO QUALIFICATIONS IN NUTRITION, MEDICINE OR SCIENCE. This is purely my own experience I am sharing. Please do not take what I say as gospel, and do your own research before you decide to change your life/eating/habits.

I’ve seen some negative things written about protein girlies, and my opinion is this- not everything in the world/internet is for us. We get to choose what we consume, so if protein chat is not for you, cool, I hope to see you back here when I’m chatting my usual shit.

Here’s the TLDR version of why I am eating more protein- I decided I wasn’t happy with how I felt in my body. I found a program that was different to anything I’d done before. One of the things the program tells me I need to do is eat more protein. I now eat more protein and generally feel better for doing so. 

Now, here’s the stuff Julie (probably) wants to know. 

How much protein do I eat? 

A LOT! Before I started my program I had to track my normal eating for two weeks. I was eating around 50-70g of protein per day and was ALWAYS hungry. Now I aim to eat 135g protein per day but sometimes eat as much as 150g and I am hardly ever hungry. Like seriously, it is rare for me to physically feel hungry between meals now. 

I track my protein and calories through the free version of My Fitness Pal to make sure I am hitting my goals 

Why am I eating more protein?

Well, mainly because I am told to, but I’m told to because it keeps me fuller for longer and helps maintain and build muscle mass. I’m 45, and not losing muscle is important to me so I can age and move well. I am trying to lose fat(different to losing weight) and build some muscle, too, so protein is helping with all of that. 

Is it hard to eat that much protein? 

Yes! At first, I struggled SO much, and I won’t lie, the increased protein is doing no favours to my already wrecked digestive system, but I’m 9 weeks into this program, and I feel like even though I still need to focus on getting my protein, it’s becoming easier. These days, I make sure each meal has as much protein as I can get, and for any snacks I eat, I try to make them more protein-laden. Except for mini kitkats and paddle pops, they are not protein. I snack on those because I love them, and I can

How did I increase my protein intake?

Short answer? By doubling the amount of meat, mainly chicken, I eat and adding protein, water and shakes into my day. 

Before this program, I ate very little meat and did not consume much dairy. I enjoyed a lot of carbs, some veggies and more sugar than is good for me. Now, I eat meat at pretty much every meal. I have eggs for brekkie most mornings. I eat more dairy. I have a glass of protein water once or twice a day (always when I’m doing a workout, which is only 3 times a week), and some days, I’ll have a protein shake with dinner or as a snack if I can see I’m not going to hit my daily target. 

I also check things like bread, milk and cheese to see what brand gives me the biggest bang for my buck. I swapped regular wraps for high-protein varieties. I make my own protein custard (it tastes like cake batter!) and mouse for desserts. I refuse to eat the high-protein yogurts because they are gross and a bit of a rip-off. 

Actually, be warned, many things labelled as high protein have just as much, or a bit more, protein as the regular variety of the thing. Protein, like menopause, has just become a marketing term, so read the labels and save some money! I don’t always, but I try to stick to the rule that the protein content should be no less than 20% of the calories of whatever it is.

All my meals start from a protein perspective now. Is it boring and annoying? Sometimes because I love a big ass bowl of pasta with butter and cheese when I can’t be arsed thinking about food (please don’t tell me to eat protein pasta. I’ve tried and it’s not for me). But I know I feel better if I am not constantly eating mostly carbs and sugar (which are my go-to foods) and I am now a person with “goals” around my health and fitness (sorry, I sound so wanky saying that but it’s true!) so that means I gotta get that protein! 

Will I eat things I don’t enjoy just to hit my protein goal?

No. I see all the protein people mixing protein powder in their protein yogurts and let me tell you, it’s gross and not for me. Will I substitute a regular pizza base for a “high protein” pizza base? No. I’d rather not eat pizza if that’s the case. 

I sampled a few different protein powders and waters before settling on the ones that I actually liked the taste of. I still don’t eat a lot of red meat because I don’t enjoy it, even though it’s a good source of protein.

I have been known to eat when I am not hungry just to hit my protein and calorie goals. This goes against everything I have ever known, but I am trusting the process and the program I am following, and so far, it hasn’t led me wrong. 

Are there any downsides to eating more protein than you used to?

No not really. Well, not for me.

Do I feel like a bit of a wanker tracking my protein and looking up nutrition information about the food I eat? Yeah, a bit. But my son has been a gym/protein bro for over 4 years, and he is at a point where he doesn’t weigh or track anymore because he’s done it for long enough to know instinctively what he is eating. I’m hoping I’ll be like that one day, too.

As I said above, the increase in protein has not been helpful to my digestion. But my digestion was already a huge issue, and I know that any time I change my eating style, it takes some time for my body to adapt.

And because I know people will be curious- The program I am doing is called Train with Ash. I am currently on a reverse diet, where I slowly increase my weekly calories from my maintenance calories to a level set by the people who run the program. I am not gaining weight even though I am currently eating 400 calories a day more than I used to, and it will continue to climb higher until the end of the year. Soon, I will spend time in a calorie deficit (but I won’t STAY in a calorie deficit forever-THANK FUCK!) where I will hopefully lose fat, but not necessarily weight, and that fat loss will (hopefully) reveal some muscles all this protein has helped build! The aim is to lose fat, build muscle and be able to maintain my weight on higher calories, around 2400 a day and keep to 135g of protein or thereabouts. Protein is one of the things that has helped me do all of that so far. I have not eliminated a single food or food group and never will.

Some days, I do not want to think about protein or calories or do my dumb little workout, but I almost always do it, and I never regret it. I have a great online community of women who are all in the same program. They are the best cheerleaders, commiserators and ideas hub around all this stuff. I lean on them when I feel overwhelmed or can’t be arsed. They really help.

Julie, I hope that answers any questions you have! If you or anyone else want to ask more questions, I’m happy to answer them if I can. Also, if you are a protein girlie or bro, talk to me about your protein hacks and fave meals. I am always keen to hear new ideas.

Talk soon xx