*If you are active, you’ll need extra protein to help you recover after your exercises.
*Every cell in your body is made up of protein and you’ll need extra to repair the tissue, to make enzymes and hormones.
*Your bones, muscles, skin, blood, and cartilage rely on protein as a main building block.
*Building lean muscle is ideal and protein will help you build and prevent muscle loss.
*Protein can curb unnecessary hunger pangs which will help you maintain a healthy weight.
*Your body does not store protein, so you’ll need to eat it more often.
Here are my favorite ways to get my protein in each and every day!
Tera’s Whey rBGH Free Fair Trade Dark Chocolate Whey Protein (Dark Chocolate)
Tera’s Whey Organic, Bourbon Vanilla (Bourbon Vanilla)
Biochem 100% Whey Protein, Vanilla
Vega One French Vanilla Protein Powder (Vegan)
Soy Protein Powder – Plain Genisoy (Budget Friendly)
Power Crunch High Protein Cookies & Cream
Zone Perfect Double Dark Chocolate
Vega Chocolate Coconut Protein Bar
PowerBar Protein Plus- Chocolate Peanut Butter
Clif Bar Energy Bars, White Chocolate Macadamia Nut
Kind Plus Protein Bars- Almond Walnut Macadamia
ThinkThin Chunky Peanut Butter Protein Bars
Signature’s Kirkland Fancy Mixed Nuts
TruRoots Organic Quinoa 100% Whole Grain
The Good Bean Sea Salt Roasted Chickpeas
Bob’s Red Mill Natural Raw Sunflower Seeds
Braga Organic Farms Raw Pumpkin Seeds
Barney Butter Almond Butter 90 Calorie Snack Packs
Artisana Organic Raw Pecan Butter
Omega Nutrition Organic Pumpkin Seed Butter
Nuts ‘N More Chocolate Almond Butter
Nuttzo Omega-3 Multi-Nut Butter
WOWBUTTER (Safe-For-School) Tastes Just Like Peanut Butter! All NON-GMO Ingredients.
New York Superfoods Chia Chocolate Peanut Butter
Crab
Other: Greek Yogurt, Cottage Cheese, Tofu, Beans, Avocado, Lentils, & Leafy Greens!
What is your favorite protein source?
Lily says
My go to protein bars are made by Rise. So far I’ve only found them at Sprouts and Whole Foods. They are great because the are only 5 ingredients or less. There’s no added junk. I think all the flavors are vegan but a few flavors are also gluten free. My favorite, the sunflower cinnamon flavor, has sunflower butter, pea protein, coconut nectar, cinnamon, and vanilla. The best part…it tastes like a cookie 🙂
Taralynn McNitt says
I love Rise protein bars! I get mine on amazon! They up the prices at Whole Foods. I love the coconut nectar, too!
RiseBar Protein Almond Honey
Victoria says
Hey! I was wondering if you have ever tried cookie butter?
DevonC says
GoMacro Bars are great too, the cashew protein one is the best!
Jane says
High protein plant and animal foods are often high in fat and create an acidic environment in our bodies. Our bodies are designed to handle these proteins in small quantities, if at all. This overly acidic environment can lead to constipation, arthritis and weakening of our tissues, organs and glands. Simply put, we don t need as much protein as we’ve been lead to believe and all plants have protein. According to the World Health Organization, the US National Academies Institute of Medicine and the National research Council state that we need 10% of our calories from protein. While the government suggests somewhere between 10-35%, the average American only gets 16% of protein on a standard diet because of the high levels of fat present. Here is the short of it- we don’t have to worry about protein deficiency if you’re eating enough calories during the day from plant based foods.
Mollie says
Perfect reply.
Erin says
You do realize pretty much every food group except for vegetables creates an “acidic environment.” If you balance your diet with enough veggies, there really isn’t much of a risk for acid-base problems when taking in sufficient protein (1 gram for every lb of lean mass or 1 gram for every lb of bodyweight if you’re trying to lose fat).
Hannah says
I’ve noticed you haven’t posted about using PB2 in a long time. Do you no longer use this? Any particular reason? I’m still deciding whether to start buying it or not so just wanted to get your opinion on it.
Tiana says
I’m not Taralynn, I prefer the taste of completely natural peanut butter and find it more filling and satisfying. However, in baking and as a supplement to a smoothie (that already has normal peanut butter in) I like that it ups the protein and gives even more peanut taste.
Kristin says
Out of your protein powders, which do you think is the best tasting? I’m always on the hunt for a good quality powder that still tastes great. Thanks for the post, it is very helpful!:)
Soo says
I always wondered which protein powder is good because I never tried one before. Thank you!
Oh, do you drink protein powder between meals like snack? Or do you drink before or aftet workout?
Méryl says
Hey ! I was wondering, do you eat meat or not? I read on your last post that your family ordered half of the pizza without meat so you could eat it… So I’m confused ^^
Taralynn McNitt says
I don’t eat red meat like steak, hamburger, ham, etc..
Nicole says
I’ve become a supporter for Isopure protein. It’s more expensive, but it’s one of the most natural, “free” powders I’ve found. Fewer chemicals, carbs, gluten, and “junk” is worth the extra expense to me. I usually get the 3lb container for about $40 online.
Also, in reference to the anti-protein comments, everyone’s body is different. I think Taralynn is trying to explain what works best for her, in hopes that someone else may find it helpful to them. I noticed that, personally, the more weight lifting (and heavy weight) I get in my routine, the more my body needs protein. I choose to supplement with Isopure on my lifting days to make sure I’m not losing too much mass. It’s often difficult to make sure I’m eating 100 grams of protein from chicken, eggs, and yogurt. My goals are to maintain muscle, get stronger, and not “lose weight.” I realize that these goals are different than many women my age, and I also realize that all bodies are different. But, if that two cents helps anyone with the “protein perspective”…
I love Taralynn’s blog! It’s one of the first I check every morning in my blog roll and while the recipes may not be fancy or complicated, it’s nice to see a real blog, about a real person, living a real life. I appreciate that her suggestions are easily tried and incorporated by many people, and her weight loss and fitness journey is uplifting! Keep it up, Taralynn!
Jenna S says
How much protein should we be eating a day?
Taralynn McNitt says
That all depends on the amount your body needs. I’m not a registered nutritionist/dietician and cannot give you the proper amount It’s best to talk to your doctor about how much protein you should be getting that best fits your lifestyle.
Sunnie says
Like Taralynn said, the amount of protein that you need varies person to person.
I’m studying Nutrition in college (I’ll officially be a “nutritionist” in 2 months!), and we’ve been taught that between 10-35% of you calories should come from protein. So, if you follow a 2000 calorie diet, that would be a range between 50 – 175 grams of protein; as you can see, it really depends!
You don’t want to consume more than 35% of your calories from protein though, as you increase your risk of getting osteoporosis, liver damage, and other complications. But protein is really important, so make sure that you’re getting just enough & not too much! 🙂
T says
A good rule of thumb is 1g per pound of body weight or lean body mass if you’re overweight 🙂
Vicus says
Hey!
Recently I realised how important the protein is to be in every meal in the day, so I’ve bought a packet of vanilla protein powder (Biotech USA). I asked the shop assistent about the sweetener/sweetening, but he said it isn’t any in this kind of protein powder, but when I came home I’ve read on the packaging that the sweetening is sucralose. I wasn’t happy about it! I don’t know I should eat it or not.. I’m scared of negative side-effects of synthetical sweetenings. Would you eat this kind of protein or not? It’s 500 g (20 serving), and I don’t wanna just throw it out!
Sorry for the mistakes, English isn’t my native language 🙂
By the way, I’m a huge fan of yours and your blog!! I read it every day, you and your story is so inspiring! 🙂
Sunnie says
Hi Viscus!
If I were you, I wouldn’t eat Splenda – actually, chlorinated sugar – literally think of a molecule of sucrose with three molecules of chlorine added to it (like the chlorine that people put in a pool). The reason that it has “0 calories” is because your body can’t absorb it with the chlorine molecules attached to it.
It’s really nasty stuff. BUT an excellent alternative is stevia, an natural plant-derived sweetener; it’s considered 0 calories because you only need a really tiny amount to get a lot of sweetness. Look for Mood and Mind stevia on ebay and Amazon. You literally need 1/16th of a teaspoon to sweeten tea, plain yogurt, etc.
Avoid artificial sweeteners – they’re so bad!
Anonymouse says
Actually – you are only partially right. Chlorine is a natural substance found in many fruits and vegetables. I did a lot of research on Splenda myself, because it is much more readily available than stevia sweeteners, particularly in restaurants. Splenda is actually made from 100% natural ingredients (natural sugar + natural chlorine), but is classified as an “artificial” sweetener because of what I like to call a Structural Switcharoo. So no, it isn’t nasty stuff…it is only labeled “artificial” because of how it is manufactured, NOT because it is made with something artificial. Do a little research on stevia…it’s actually more processed than sucralose!
Kaitlyn says
Hey Taralynn! I just wanted to say that I’ve been following you for about a year and a half now and I’ve always thought you were great but I really love how I can see how much you’ve grown in your fitness/health journey! You’re really inspirational and I love that as you continue being healthy you’ve also loosened some of the restrictions you originally put on yourself (for example being strict about wine). You really reflect a lot of things so many girls go through and you’re a great example about how we are continually evolving and learning because it’s a process. 😀
Best,
Kaitlyn
Aubrey says
Do you think its okay to eat one of the protein bars you listed above as your snack between lunch and dinner? Or is that too big of a snack? Thanks!
Taralynn McNitt says
My snacks are usually 200-300 calories! Most of the time they are protein bars.
M says
I love your blog! I have never posted, but have a question that I cannot seem to answer based on my own research!
Recently, I’ve found I have been eating a Quest bar every day – sometimes two! I absolutely love them. However, I have started to question whether I should be making more of an effort to get the same nutritional value from whole foods instead.
I read online and in other (non-scientific) blogs that Quest bars give you a crazy sweet tooth (which I think I’ve always had). I also read that the fiber is “fake fiber goop,” whatever that means. Have you come across any negative effects of Quest bars? Do you think there is anything wrong with eating one every day? I already limit myself to their natural line of flavors, which use stevia instead of sucralose.
Katie @ Produce on Parade says
I used to think I needed protein supplements, especially being vegan, but it’s interesting the more critically I research it. Check out this video on nutritionfacts.org 🙂 http://nutritionfacts.org/video/caloric-restriction-vs-animal-protein-restriction/
Jordan Garberding says
Hi! my name is Jordan I just started blogging on fitness and health and I started for a class but I got my ideas and motivation to bog about fitness and healthy living from your blog. I ran across it about a year ago when I was flipping through Pinterest. As I was reading through your blog today I found this page about protein. I am newly apart of the fitness life and I know that protein is a very important part of the process. The facts that you stated at the top of the page caught me off guard. I had no idea about any of those. My question is how much protein should you consume after a workout and before a workout? I am still figuring this out as I go along the way. Thank you for being such a inspiration!
bentley says
thanks taralynn