You're Lean, You're Mean, But You Need More Protein
It's generally accepted that 20 to 35 grams of protein at a time is the most efficient. Unless you are really trying to bulk up, that'll likely do the trick.
June 26, 2019 at 01:06 PM
4 minute read
Most busy lawyers could benefit from getting more high-quality protein into their diets to keep them healthy and fully functioning for a jam-packed day. Here's a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein.
Everyone's daily protein needs are different depending on body type, activity level, body composition goals and other factors. The amount of protein you need at each meal also varies. It's generally accepted that 20 to 35 grams of protein at a time is the most efficient. Unless you are really trying to bulk up (uncommon for a busy lawyer), that'll likely do the trick.
And some research indicates that even if you are trying to bulk up, 50 grams of protein has the same effect as 30 grams, suggesting there is a cap in the body's ability to process it for muscle growth.
Bottom line, if your daily needs are 100 grams, it would be better to spread that out into four servings of 25 grams rather than making one monster 100 gram protein smoothie and taking it in all at once. As always, consult a medical professional before making changes to your diet or lifestyle.
Note, the list below isn't exhaustive and it doesn't include all sources of quality protein. But these are the biggies and are those I personally like and have developed some healthy recipes to share. Talk to your nutritionist and scour the Internet for more if you have special requirements and tastes. And with these, try to avoid cold cuts.
|Meat and Eggs
- Lean chicken breast (grilled, ground or roasted)
- Lean turkey breast (grilled, ground or roasted)
- Lean pork like tenderloin, loin chops and sirloin (grilled, ground or roasted)
- Fish like wild salmon, cod, halibut (in moderation due to mercury), tuna steak (in moderation due to mercury), trout, sardines, mackerel, haddock, flounder (in moderation due to mercury) and perch
- Lean red meat like fillet and sirloin (but only about once or twice per week according to Harvard Medical School)
- Shrimp
- Eggs and egg whites
Dairy
- Greek yogurt (it's awesome, with 20 grams of protein); I mix mine with almonds and berries and it's fantastic. I also use it instead of mayo for things like chicken salad.)
- Cottage cheese
- Milk (most milk nonfat or whole milk has 8 grams of protein)
- Cheese: I have cheese as a snack or as a salad topper. I don't consider it a big source of protein, but it's a good way to add some taste, some healthy fat and to get some “incremental” grams of protein.
Here are my favorites:
- Feta crumbles
- Babybel Rounds from Laughing Cow
- Mozzarella string cheese
- Shaved parmesan
Beans, Legumes and Nuts
- Lentils
- Chickpeas
- Black Beans
- Peas
- Peanuts: raw or peanut butter
- Almonds: raw or almond butter
- Walnuts
Nuts and nut butters are high in calories and heathy fat, so watch your quantities. They don't have lots of protein, but they can help you with some “incremental” grams. Buy organic and with no added sugar/salt.
|Grains
- Quinoa
- Oats (people are going crazy for overnight oats)
- Ezekiel Bread (people also got nuts for this low carb bread)
Veggies
The following veggies are “high” in protein compared to other veggies, so they are great choices when looking to add incremental protein.
- Spinach
- Kale
- Broccoli
- Brussel Sprouts
- Sprouts
- Mushrooms
- Artichokes
- Asparagus
- Corn
Supplements
In general, try to get your protein from “real” food. But supplementing with protein powders and bars can be an easy way for busy lawyers to get in their daily needs. Read more about protein powders and supplements here. The following are my favorites and certainly aren't an exhaustive list. Here are some great smoothie recipes too.
- BioChem Vanilla Whey Protein
- Pea Protein (like Vega products)
- PB2 (this is a great additive for smoothies if you want the taste of peanut butter without the calories)
- Rx Bars (these are tasty and made with egg whites and no chemical crap)
- Square Protein Bars (organic and vegetable-based)
- Siren Protein Bites (also vegetable-based and a nice treat)
Eat up, counselor!
Jonathan Jordan is a personal trainer, nutrition coach and corporate wellness consultant in San Francisco. Check out his blog JJ Fit 24/7.
This content has been archived. It is available through our partners, LexisNexis® and Bloomberg Law.
To view this content, please continue to their sites.
Not a Lexis Subscriber?
Subscribe Now
Not a Bloomberg Law Subscriber?
Subscribe Now
NOT FOR REPRINT
© 2024 ALM Global, LLC, All Rights Reserved. Request academic re-use from www.copyright.com. All other uses, submit a request to [email protected]. For more information visit Asset & Logo Licensing.
You Might Like
View AllSink or Swim: The Evolving State of Law Firm Administrative Support
Trending Stories
- 1Infant Formula Judge Sanctions Kirkland's Jim Hurst: 'Overtly Crossed the Lines'
- 2Abbott, Mead Johnson Win Defense Verdict Over Preemie Infant Formula
- 3Preparing Your Law Firm for 2025: Smart Ways to Embrace AI & Other Technologies
- 4Meet the Lawyers on Kamala Harris' Transition Team
- 5Trump Files $10B Suit Against CBS in Amarillo Federal Court
Who Got The Work
Michael G. Bongiorno, Andrew Scott Dulberg and Elizabeth E. Driscoll from Wilmer Cutler Pickering Hale and Dorr have stepped in to represent Symbotic Inc., an A.I.-enabled technology platform that focuses on increasing supply chain efficiency, and other defendants in a pending shareholder derivative lawsuit. The case, filed Oct. 2 in Massachusetts District Court by the Brown Law Firm on behalf of Stephen Austen, accuses certain officers and directors of misleading investors in regard to Symbotic's potential for margin growth by failing to disclose that the company was not equipped to timely deploy its systems or manage expenses through project delays. The case, assigned to U.S. District Judge Nathaniel M. Gorton, is 1:24-cv-12522, Austen v. Cohen et al.
Who Got The Work
Edmund Polubinski and Marie Killmond of Davis Polk & Wardwell have entered appearances for data platform software development company MongoDB and other defendants in a pending shareholder derivative lawsuit. The action, filed Oct. 7 in New York Southern District Court by the Brown Law Firm, accuses the company's directors and/or officers of falsely expressing confidence in the company’s restructuring of its sales incentive plan and downplaying the severity of decreases in its upfront commitments. The case is 1:24-cv-07594, Roy v. Ittycheria et al.
Who Got The Work
Amy O. Bruchs and Kurt F. Ellison of Michael Best & Friedrich have entered appearances for Epic Systems Corp. in a pending employment discrimination lawsuit. The suit was filed Sept. 7 in Wisconsin Western District Court by Levine Eisberner LLC and Siri & Glimstad on behalf of a project manager who claims that he was wrongfully terminated after applying for a religious exemption to the defendant's COVID-19 vaccine mandate. The case, assigned to U.S. Magistrate Judge Anita Marie Boor, is 3:24-cv-00630, Secker, Nathan v. Epic Systems Corporation.
Who Got The Work
David X. Sullivan, Thomas J. Finn and Gregory A. Hall from McCarter & English have entered appearances for Sunrun Installation Services in a pending civil rights lawsuit. The complaint was filed Sept. 4 in Connecticut District Court by attorney Robert M. Berke on behalf of former employee George Edward Steins, who was arrested and charged with employing an unregistered home improvement salesperson. The complaint alleges that had Sunrun informed the Connecticut Department of Consumer Protection that the plaintiff's employment had ended in 2017 and that he no longer held Sunrun's home improvement contractor license, he would not have been hit with charges, which were dismissed in May 2024. The case, assigned to U.S. District Judge Jeffrey A. Meyer, is 3:24-cv-01423, Steins v. Sunrun, Inc. et al.
Who Got The Work
Greenberg Traurig shareholder Joshua L. Raskin has entered an appearance for boohoo.com UK Ltd. in a pending patent infringement lawsuit. The suit, filed Sept. 3 in Texas Eastern District Court by Rozier Hardt McDonough on behalf of Alto Dynamics, asserts five patents related to an online shopping platform. The case, assigned to U.S. District Judge Rodney Gilstrap, is 2:24-cv-00719, Alto Dynamics, LLC v. boohoo.com UK Limited.
Featured Firms
Law Offices of Gary Martin Hays & Associates, P.C.
(470) 294-1674
Law Offices of Mark E. Salomone
(857) 444-6468
Smith & Hassler
(713) 739-1250