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Insufficient protein intake is something I see very often in my clients who work out 4-5 hours per week, especially women in their 40's and 50's. 

It is also one of the main reasons why they often don't see results while working out more than ever before. 

As we age our energy requirement decreases, however protein requirement increases. It is very important to get at least 100 g of protein per day (if you weight at least 120 lbs) when you strength train at least 3 hours per week (especially on those workout days) or if you are over 60 years old. 

From my experience, 100 g can be quite overwhelming at first, especially once you find out that nuts, beans or grains such as quinoa are not really significant sources of protein. 

 

So how does eating 100 g of protein per day looks like? 

 

Breakfasts ideas (27-30 g of protein) 

  • 2 eggs plus 2 egg whites (24 g) + slice of Ezekiel bread (4 g) + 1/2 cup cooked spinach (2g) 

  • 6 oz greek yogurt (18-20 g) + 1 TBS peanut butter (7g) + 1 cup berries (1g) 

  • 1 cup cottage cheese (25-28g) + 1 cup berries or 1 cup sliced banana (1 g) + 0.5 oz pumpkin seeds (4g)

  • protein shake made with protein powder (25-28g) + cup of berries (1g) + 2 cups of raw spinach (1.5g) 

  • 2 eggs (12g) + 2 slices of Ezekiel bread (8g) + 1 oz nitrate-free turkey (8 g) + 1/2 cup cooked spinach (2.5 g)  

  • VEGAN: 1 cup lentils (18 g) + 1/2 cup green peas (4 g) + 1 cup mushrooms (4 g) + 1/2 cup cooked spinach (2.5 g) 

 

Read more HERE 

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