Fitness Fridays ( Protein is what’s for dinner)

So you wanna be a contender.. Ok. maybe not a contender…but you are working on your fitness right?

Well, according to Dr. Oz…… no, I can’t even type a joking sentence about that guy. Listen, pretty much throw out everything Dr.Sell-a-product is saying and listen to this:

You wanna look like a million bucks? Get your protein in!

Ok, that’s not the only thing that will do it but I promise it will help.  You do not need the secret pill to Hollywood, rare plant veggie extract that comes from blessed geese that you wrap your self in. You need your protein.

Your body needs protein to build those sexy muscles you are working on in the gym. It also helps your immune system and your body can even use it for energy. I, for one, like feeling good and having energy.  It just so happens, if you are a girl reading, this chances are you aren’t getting enough protein.

Well that’s great, but how much protein should I be consuming? It just so happens I can show you how to figure that out.

Basically you can figure it out two ways:

  1. based on your caloric intake ( how many calories you eat) or
  2. using your bodyweight.

Caloric way: You want 10-35% of your total calories you eat to be protein. So, for example, if you are eating 2000 calories you want 200-700 calories (50-175 grams) worth of protein.  If you are tracking your food on MyFitnessPal it will show you how much protein you are eating.

Bodyweight: .8-1.5 grams of protein per pound of bodyweight. This website has a  GREAT break down and explanation of this.

Now that you know how much protein you need, you need to know where to get it from.

Below is a list of protein rich foods. This list isn’t all the foods, of course, just some common ones.

  • Turkey Breast
  • Chicken Breast
  • Pork Chops
  • Lean Beef
  • Fish
  • Cottage Cheese
  • Greek Yogurt
  • Eggs
  • Nuts and Seeds
  • Many types of beans (White,Black,Fava, mature soy beans)
  • Protein Shakes

Do not be afraid of the protein shake. It’s an easy way to get in extra protein. I use Cor-Performance, which I buy from Now, I have used a lot of different brands and this is my favorite at the moment. My favorite flavors are Cookies N’ Cream and COR-fetti cake batter. No, they are not sending me free stuff to say this. I just really like this brand but if they wanted to send me free stuff I wouldn’t turn it down!

Now you are ready to build those muscles!

Last thing: because we love that someone other than our momma (hi Susan) is reading our blog we are having a small giveaway!! If you want a chance to win a shaker (in which to shake your protein in) or a journal (in which to write things in) then head over to this post.


My disclaimer: I am not a professional/expert anything. These posts are just me sharing cool fitness stuff with you because I like fitness. Please consult a doctor or dietitian before starting anything.

One thought on “Fitness Fridays ( Protein is what’s for dinner)

  1. Pingback: National Blog Posting Month Blogroll | Musings of the Average Millenial

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