Jump to content
×
Are you looking for the BariatricPal Store? Go now!

The Protein Shake Up



Recommended Posts

Protein’s importance is widely recognized in bariatric surgery because requirements are at least as high after surgery as before, yet stomachs are so much smaller.

So how much Protein do we need and can we get enough at each meal without only eating meat?



Protein’s importance is widely recognized in bariatric surgery because requirements are at least as high after surgery as before, yet stomachs are so much smaller.

Emerging research is suggesting that the distribution of our protein intake throughout the day can be just as important for maintaining muscle mass as the total quantity. One study found that consuming more than 30g of protein at a time provided no additional benefit, with the maximum benefit achieved at 30g.

Eating enough protein is essential for building and maintaining muscle mass and function. The older we get the faster our body breaks down our muscle after building it, to the point where we can almost pump ourselves up at the gym and slowly start deflating as we walk out the door. Muscle has an important impact on our metabolic rate, or how many calories our body burns in the day. Our calorie burning ability influences how easy it is to gain, lose or maintain weight.

So how much protein do we need and can we get enough at each meal without only eating meat?

There are varying recommendations for protein intake following bariatric surgery ( gastric bypass, sleeve gastrectomy and gastric band ) . The recommendations fall within the range of 50 – 80g of protein per day for most people. Taller individuals with higher muscle mass fall towards the top of this range and may even have needs that exceed 80g per day.

If this protein intake is spaced out between three periods in the day, then this would suggest that 16 – 26g would be ideal within each period, with a maximum of 30g in any period. If a period includes a meal and a snack, then we can divide the day into Breakfast plus morning snack, lunch plus afternoon snack and dinner plus supper snack.

My assessment of the usual intakes down the track after surgery is that dinner would usually provide an easy opportunity to consume sufficient protein via intake of meat, poultry, fish, egg dishes or legumes such as black Beans or lentils. Breakfast and lunch are the riskier times, where haste and convenience can influence intake.

Let’s review the protein content of some common breakfast meals that equate to approx. 200 Cals:

1 slice of toast + ½ cup baked beans + coffee with milk = 10g

½ cup high protein Cereal + 3 oz milk + ¼ cup fruit = 14g

1 cup yoghurt + ¼ cup fruit = 14g

Smoothie with 150 ml fat free milk + 2 Tbsp yoghurt + ¼ cup fruit = 8g

Omelette made with 1 large egg + 1 oz grated cheese + vegetables = 15g

So, it seems it is not so easy to achieve the maximum of 30g or even 1/3 of the total requirement at breakfast after bariatric surgery, being 16-26g.

This means that what we eat at the morning snack is going to make or break a well-proportioned daily protein intake.

Let’s look at some options that can make up the difference and equate to approx. 100 Cals:

½ cup cottage cheese + 6 carrot or celery sticks = 21g

0.7 oz peanuts = 5g

2 Tbsp Pepitas = 6g

8 oz fat free milk based coffee eg Cappuccino = 6g

1 slice cheese with Tomato and cucumber = 7g

7 oz natural yoghurt = 10g

Small granola bar = 2g

½ Quest Protein Bar or shake = 10g

Morning snack options of approx 100 Cals that would not have contributed to achieving the protein target would be:

1 piece of fruit = 2g

0.7g mixed fruit and nuts = 2g

6 carrot sticks and 1/2 cup salsa = 2g

2.3 oz yoghurt = 2g

1 cup popcorn = 1g

2 fruit Cookies = 2g

You can see that it would take a little planning but it is achievable. I think the take home message is that mid morning is the time to incorporate a protein based snack such as a half serve of a Protein Shake or bar and that cottage cheese is your friend.

A similar assessment of lunches reveals:

1 slice bread + 40g meat + salad = 15g

1.5 cups meat or legume based Soup = 10g

90g chicken + salad = 21g

burger pattie + salad = 21g

This places less reliance on the protein content of the snack as the amount of meat consumed at lunch approaches a 100g serve.

Evening meals planned around the bariatric plate model will result in greater than 20g protein where half the plate is filled with meat, poultry or fish.

Problems arise where meat is not well tolerated, such as commonly reported in gastric banding and also in other surgeries due to reduced stomach acid from the smaller stomach size or from long-term use of anti reflux medications.

Share this post


Link to post
Share on other sites

Thank you for the post and link to the scientific study. I'd heard 30g Protein thrown around quite a bit, but never did read the actual scientific study!

Share this post


Link to post
Share on other sites

Amanda,

What is your opinion on the accuracy of myfitnesspal.com? I am really only interested in tracking Calories, Carbs and Protein on a daily basis.

Note, I have a dickens of a time trying to get to my recommended 100-130g of Protein per day (not unreasonable since I lift weights and run 5 times a week), but at least I can plan a little better using this tool.

Share this post


Link to post
Share on other sites

Hi, I think you can rely pretty well on My Fitness Pal or CalorieKing. My Fitness Pal has the ability for individuals to enter data on new products, so there is the potential for error, but I think it is fine for your purpose.

I think we all would have a dickens of a time trying to consume 100 - 130g Protein per day in food. I would suggest you need a concentrated Protein supplement - like the New whey tube that contains about 40g of protein in about 100ml.

My books show the protein content of each food and each recipe - see the little blue dot in the image, though to reach the 130g mark, you would still need to add supplements because you just can't take in the volume after surgery to get protein and variety and adequate intake of other nutritional foods and live an interesting life all at the same time.

Regards

Amanda

Share this post


Link to post
Share on other sites

Thanks for this article and for linking to and explaining the research behind the recommendations for amount of Protein intake. If I’m understanding correctly, it looks like it’s very possible to achieve the recommended ranges for Protein intake within each window of meal plus snack as long as you’re a little careful with what you choose.

That’s right in line with what I’ve been taught – choose protein first at meals and Snacks, then go for veggies since they’re nutritious, filling, and low-calorie. Then go for fruit and healthy starches. It looks like as long as you try to include high-protein options at each eating occasion, the numbers should work themselves out – even if you don’t want to eat meat 6 times a day.

Thanks for going over the numbers so carefully and providing meal and snack suggestions! Very useful information.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Prdgrdma

      So I guess after gastric bypass surgery, I cant eat flock chips because they are fried???  They sell them on here so I thought I could have them. So high in protein and no carbs.  They don't bother me at all.  Help. 
      · 1 reply
      1. NickelChip

        It's possible for a very high fat meal to cause dumping in some (30% or so) gastric bypass patients, although it's more likely to be triggered by high sugar, or by the high fat/high sugar combo (think ice cream, donuts). Dietitians will tell you to never do anything that isn't 100% healthy ever again. Realistically, you should aim for a good balance of protein, carbs, and fat each day. Should you eat fried foods every day? No. Is it possible they will make you sick? Maybe. Is it okay to eat some to see what happens and have them for a treat every now and again? Yes.

    • NovelTee

      I'm not at all hungry on this liquid pre-op diet, but I miss the sensation of chewing. It's been about two weeks––surgery is in two days––and I can't imagine how I'll feel a couple of weeks post-op. Tonight, I randomly stumbled upon a mukbang channel on YouTube, and it was strangely soothing... is it just me, or is this a thing? 
      · 1 reply
      1. NickelChip

        I actually watched cooking shows during my pre-op, like Great British Baking Show. It was a little bizarre, but didn't make me hungry. I think it was also soothing in a way.

    • Clueless_girl

      How do you figure out what your ideal weight should be? I've had a figure in my head for years, but after 3 mths of recovery I'm already almost there. So maybe my goal should be lower?
      · 3 replies
      1. NickelChip

        Well, there is actually a formula for "Ideal Body Weight" and you can use a calculator to figure it out for you. This one also does an adjusted weight for a person who starts out overweight or obese. https://www.mdcalc.com/calc/68/ideal-body-weight-adjusted-body-weight

        I would use that as a starting point, and then just see how you feel as you lose. How you look and feel is more important than a number.

      2. Clueless_girl

        I did find different calculators but I couldn't find any that accounted for body frame. But you're right, it is just a number. It was just disheartening to see that although I lost 60% of my excess weight, it's still not in the "normal/healthy" range..

      3. NickelChip

        I think it's important to remember that the weight charts and BMI ranges were developed a very long time ago and only intended to be applied to people who have never been overweight or obese. Those numbers aren't for us. When you are larger, especially for a long time, your body develops extra bone to support the weight. Your organs get a little bigger to handle the extra mass. Your entire infrastructure increases so you can support and function with the extra weight. That doesn't all go away just because you burn off the excess fat. If you still had a pair of jeans from your skinniest point in life and then lost weight to get to the exact number on the scale you were when those jeans fit you, chances are they would be a little baggy now because you would actually be thinner than you were, even though the scale and the BMI chart disagree. When in doubt, listen to the jeans, not the scale!

    • Aunty Mamo

      Tomorrow marks two weeks since surgery day and while I'm feeling remarkably well and going about just about every normal activity, I did wind up with a surface abscess on on of my incision sights and was put on an antibiotic that made me so impacted that it took me more than two hours to eliminate yesterday and scared the hell out of me. Now there's Miralax in all my beverages that aren't Smooth Move tea. I cannot experience that again. I shouldn't have to take Ativan to go to the lady's. I really looking forward to my body getting with the program again. 
      I'm in day three of the "puree" stage of eating and despite the strange textures, all of the savory flavors seem decadent. 
      I timed this surgery so that I'd be recovering during my spring break. That was a good plan. Today is a state holiday and the final day of break. I feel really strong to return to school tomorrow. 
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      Now that I'm in maintenance mode, I'm getting a into a routine for my meals. Every day, I start out with 8-16 ounces of water, and then a proffee, which I have come to look forward to even the night before. My proffees are simply a black coffee with a protein powder added. There are three products that I cycle through: Premier Vanilla, Orgain Vanilla, and Dymatize Vanilla.
      For second breakfast on workdays, I will have a low-fat yogurt with two tablespoons of PBFit and two teaspoons of no sugar added dried cherries. I will have ingested 35-45 grams of protein at this point between the two breakfasts, with 250-285 calories, and about 20 carbs.
      For second breakfast on non-workdays, I will prepare two servings of plain, instant oatmeal with a tablespoon of an olive oil-based spread. This means I will have had 34 grams of protein, 365 calories, and 38 carbs. Non-workdays are when I am being very active with training sessions, so I allow myself more carbohydrate fuel.
      Snacks on any day are always mixed nuts, even when I am travelling. I will have 0.2 cups of a blend that I make myself. It consists of dry roasted peanuts, cashews, pumpkin seeds, sunflower seeds, pistachios, and Brazil nuts. This is 5 grams of protein, 163 calories, and 7 carbs.
      Breakfast and snacks have been the easiest to nail down. Lunch and dinner have more variables, and I prepare enough for leftovers. I concentrate on protein first, and then add vegetables. Typically tempeh, tofu, or Field Roast products with roasted or sautéed vegetables. Today, I will be eating leftovers from last night. Two ounces of tempeh with four ounces of roasted vegetables that consist of red and yellow sweet peppers, sweet potatoes, small purple potatoes, zucchini, and carrots. I will add a tablespoon of olive oil-based spread, break up 3 walnuts to sprinkle of top, and garnish with two tablespoons of grated Parmesan cheese. This particular meal will be 19 grams of protein, 377 calories, and 28 grams of carbs. Bear in mind that I do eat more carbs when I am not working, and I focus on ingesting healthy carbs instead of breads/crackers/chips/crisps.
      It's a helluva journey and I'm thankful to be on it!
       
      · 0 replies
      1. This update has no replies.
  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×