March 31, 2020
5 Easy Nutrition Hacks You Can Do From Home
Written by: Femi Doyle-Marshall
When you think of food it is always wise to find value in what your eating.
I dabbled in a variety of nutritional methods. At the end of the day find what works for you and aim to stick with it.
For me, personally I am a burger fiend.
On occasion I would make my own (evidence of a creation) or find ones with higher amounts of protein, moderate carbs and some fat. Usually any burger you buy is loaded with fat (saturated from the meat and maybe even trans fat depending on the oil they cook it in).
NPCTC Tip: Knowing your numbers will make the difference in you getting results or not during a fitness program. When I speak of knowing the numbers I am writing about your macronutrient amounts. The total amount of calories you get from the foods you consume should add up to the amount your body needs to fit your goal. More details on food macros can be found in this post here.
For protein here find the best high protein diary sources around that will help align your nutrition with your current fitness program.
Dairy & Eggs
Average Protein Amount: 10-12 grams of protein – 2 large eggs
The easiest way to get your protein intake into a diet. Various cooking methods can be done to ensure you are getting the most amount of nutrients from them. Further, eggs themselves are beyond portable. 2 large eggs can get you around 10-12 grams of protein (less than a palm serving size). The possibilities of eating this with other foods is limitless. Adding in other sources of protein can assist in hitting your macronutrient numbers for the meal and for the day.
Average Protein Amount: 15-18 grams of protein – 1/2 cup
Is my second favorite source of dairy to get pack protein amounts covered. 15-18 grams of protein can easily be found in a portion amount (palm serving size). Much like above if you are not lactose intolerant this is a great source of high protein to cover your daily amounts.
Average Protein Amount: 12-16 grams of protein – 1/2 cup
Is one of my primary sources of protein if I am short on time or aiming to hit my pack numbers for the day. A serving size of most cottage cheese containers will give you 12-18 grams of protein (palm serving size). Almost a full serving amount in our lingo. If you aren’t lactose intolerant this could be a good go too.
Average Protein Amount: 6-10 grams of protein – 30 grams or thumb size
Is commonly used in meals for flavouring or to add a varied texture to dishes. In a 3 inch cube/30 g size you can consume anywhere from 5-8 grams of protein (closer to a thumb size). The type of cheese you select will make a difference to the amount of protein within it. Add in additional protein from to make up your daily intake.
Whey Protein Powder
Average Protein Amount: 22-27 grams of protein – 1 scoop
Whey protein powder is a quick and easy supplement to go. If you are getting enough protein in your diet you may not need to supplement with this. Most protein powders serving sizes will give you 20-30 grams of protein unless they are mass gainers. This is from a scoop within the container or your own that you may have around the house.
And that’s it for today. Be sure to post any questions you may have about on THEX FORUM many members have found that page quite useful. Otherwise have questions or concerns? Feel free to leave them below along with any comments, thoughts and feedback. If you are looking to get a better understanding of this article I will be sure to post a response.