You mentioned that you're already supplementing with a protein shake. What are you using, and how much protein are you getting from it? I usually have a protein shake around lunchtime, which is two scoops of ON Gold whey protein isolate (chocolate flavored) in 16 oz. of lowfat (2%) milk. The protein powder by itself has 48 of protein in two scoops. Combined with the milk I get 68g of protein, 12g of fat and 34g of carbs. Very easy way to boost my overall protein intake.

Black beans, edamame, lima, etc. Quinoa, couscous, etc. Peanut butter, almond butter, etc. Milk, almond milk, etc. Eggs are another good source. I also use protein powder. You can take protein bars as well. There is no reason to be deficient here.

Scrambled eggs with hot sauce and buttered toast

mmmm

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https://www.strava.com/...tes/zachary_mckinney

If OP is aiming for 150 g of protein per day, all of those bulky, gassy, fiber-filled suggestions ain't gonna get it done. That is a lot of protein! To have any hope of making this work in a sustainable way, the OP needs to supplement with whatever has the most protein per calorie. The double scoop shake above seems good. I'm far from 150 g of protein per day, but I still like preprepared protein drinks (some are 30 g protein at 160 cal or so) or some protein bars (pure protein bars are 18-20 g protein and 190-210 calories). There are many products out there with way lower protein g per calorie - getting to 150 g of protein on those will break the bank, ruin your teeth and make you fat.

Grilled chicken breast or lean ground beef in a salad.
Deli turkey or chicken (without nitrates/low sodium).
Egg whites + eggs. I'll eat 10 ounces of egg white scramble (along with an egg) almost every day or breakfast and dinner.

If you're already filling up on roughage (which, I can relate to... I have a gigantic salad every day for lunch w/ spinach, raw broccoli, carrots, bell peppers, cucumbers), you don't want to rely on quinoa, etc. to get extra protein. Go straight to the source.

Also, low fat, plain greek yogurt is a great option.

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@floathammerholdon | @partners_in_tri

Why does your dietitian want you to consume almost three times the recommended daily amount of protein? I'm not trying to be a problem, I am genuinely curious about what benefit you would see from consuming that much protein?

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----------------------------
Jason
None of the secrets of success will work unless you do.

Yep! It's a tough target (and has actually been lowered a bit by my dietician since we started)

My protein shakes are based on 2 scoops of whey for a minimum of 50g. Sometimes I add additional milk, yogurt or nut butter to boost that. It ends up being a big volume and filling shake so I have to time it carefully or it interferes with other meals.

Eggs are a staple but I can never eat more than 2 at a time no matter the preparation. Deli meat & cheese "wraps" are another common snack. So is tuna in a pouch and greek yogurt.

I've been seeing great changes in body comp and energy levels, but it's been challenging to sustain and I'm getting sick of the most effective protein sources, all while feeling so satiated that I barely want to eat other healthy stuff like fruits and veggies, nevermind carbs. Hoping that ramping up training volume will increase my appetite

I would also be interested in learning why your dietician thinks you need a certain amount of protein. Chronic issues, injuries, poor recovery, etc.?

That being said, it should be relatively easy to hit that amount. Do a shake like El Gato mentioned in the morning- as he described that is almost 70g. For lunch, a few boiled eggs along with some other protein-rich legumes ( edemame, lentils, etc) in a salad, or a high-protein bar, another 30-40g+. For dinner, an 8-oz steak should let you hit near the 150g mark for the day.

i have far higher protein intake than that (along with high fat and carb intake - roughly 33% each by energy)
yes i eat a lot of volume to get good stuff in too but really the protein content is not what makes it like force-feeding, though it helps that i love meat which is far and away the best source of protein.
the trick i find is to look at your carbs and fats and ensure they have penty of protein too - nuts, seeds etc for fats with a heavy dose of protein, lentils or at least quinoa etc to get a protein hit from your carb source

breakfast is tyically low in protein and it is very important to address that. i have muesli mostly but it is loaded with nuts and seeds and my milk is actually protein shake - about 50g of protein right there for me while hardly noticing it.

it might help us to help you if you describe your typical food intake and we can point to specific opportunities, also what the full picture of macros you are aiming for is - meat and protein powder are about the only things that are high in protein without being higher in either fat or carb so its all about achieving the desired balance

So protein powder and protein bars...That was already suggested among many other alternatives.

We're just throwing out a variety of options which is exactly what he asked for. Let him figure out the best mix to get there that he prefers.

Also, throw in fish / Salmon etc every now and then.... It’s a cycle everyone goes through as protein is in everything - use it to your advantage. Know when to eat the right protein at the right time.

I live off of Peanut Butter... forreal..... I go through a lot / it’s on my Amazon for 365 brand @ 2.49....... to my front door.

https://www.amazon.com/...pt2_mob_b_prod_image


Pretty hard to beat, but I actually like this kind the best - it’s easier for me to spread.

https://www.target.com/...sSzYmAhoC6H4QAvD_BwE

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https://www.strava.com/...tes/zachary_mckinney

this isnt a question for your dietician?

some sources for variety :
- quark (yoghurt made with milk and acid/lemon juice and can be in all flavors)
- cottage cheese
- tinned tuna in water
- smoked chicken
- boiled eggs (complete protein , ie.has all the essential amino acids)
- almonds
- adding peanut or cashew butter to smoothies

there is a peak amount of aminos you can absorb in one hit because of enzymes, so with protein timing is more important than portion size - that way you dont need to eat big portions for nothing

Also, bone broth is high quality protein.

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https://www.strava.com/...tes/zachary_mckinney

That's a question I'd like to see answered as well.

If peanut butter is what you live off maybe think about avoiding the sort with added sugar, salt and palm oil. Personally I like the ritual of mixing the separated peanut oil back into the peanut butter. I think it's an example of mass produced food that a company thinks we won't buy it if it separates so adds unnecessary ingredients. Also the macros look a bit odd on the skippy brand but I might be wrong about that. It's one thing the US does better than the UK but it's easier to get the stuff that is just peanuts, in the UK, than it used to be.

Unless you have a major medical problem or weigh somewhere north of 500 pounds (and you're pure muscle), your dietitian is most certainly wrong.

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Not sure why you guys this 150g is 3x the recommended amoint. Protein consumption is scaled to body weight, which he did not list. That recommendation fluctuates slightly with volume, but ranges between 1.2 - 2.0 g/kg. At 12-15 hrs my RD recommends 2.0 g/kg, which for me at 148 lbs is 140g.

Even if he's a light dood on the lower side of weekly volume that's still 90g of protein. In that case 150 isn't even double, let alone triple.

I wish I had this problem where I couldn't eat enough. lol. I exercise on average about 90mins/day, and it feels like I am constantly eating. Although my weight has stayed fairly steady.

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- Jordan

My Strava

The recommended amount depends on who you are talking to.

I just wanted to see some references to the train of thought.

Is the person really skinny or unhealthy and needs more mass?
Is the person doing a block of training that requires this amount?
Is there some other special demand that requires this amount?
Is the dietitian picking a random number because it looks good?

Or maybe something else? I don't know and that's the reason I'd like understand. I'm not being argumentative, just curious.

Agreed, there is definitely a lack of info in the OP. That said, there are a considerable number of serious health hazards of eating more protein than your body needs, especially if the excess protein come from animal sources.

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Premier Protein has a shake that is only 160 calories and is 30 grams of protein

Core Power by Fairlife. 42 grams of Protein, 230 Calories

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All I Wanted Was A Pepsi, Just One Pepsi

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A basic internet search yielded 0.36 grams of protein intake per pound of bodyweight. If you weigh 150lbs thats 54 grams of protein for maintaining muscle mass for a sedentary male. Obviously the need is greater the more active you are, but 140-150grams is a lot of protein even for most active people.

I need 130 g protein. At first I struggled but now I find myself going over my protein macro on a regular basis. What I eat (pretty consistently during the week)

Breakfast: 1 scoops collagen in my coffee (20 g pro), 1 egg cup (egg + some sort of sausage or smoked egg - 10 g pro), baked oatmeal with protein powder mixed in (15 g pro)
Lunch: the protein depends, but I aim for 30-40 grams protein. Sounds hard, but its really only like 8 paleo meatballs from costco (about 1" dia)
Snack: Rx bar (12 g pro)
Dinner: some sort of meat + carby veggie (I usually have anywhere from 15-30 g protein left for my day)

I find if I don't really hit the protein at lunch then I have to supplement with powders.

For a sedentary person. Not for an endurance athlete. One simple example:

http://www.acsm.org/...ndurance-athlete-QnA

But, there are countless nih papers on this. Most focus on 1. 2-1.4 g/kg with some stating 1.6/kg. Some coaches and RD will go a little above that up to 2.0.

Because vegan science religion says the animal's tortured soul has reincarnated into complete amino acid profiles that will kill humans!

?pink?

if you HAD to toss a salad, would you rather it be from a hot vegan or a hot carnivore dieter??


Well make them hot just cause its easier to think about :))

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I'm not a vegan, so l am not sure what vegan science is. But there is an overwhelming amount of peer reviewed scientific evidence that indicates that excess protein consumption and the consumption of associated saturated fats are quite significant causal factors in a huge number of cancers, coronary artery disease, heart attacks, strokes, osteoporosis, obesity, gout, high blood pressure, etc., there is quite a long list.

So, while you want to consume sufficient protein, the penalty for over consuming protein is pretty high.

However, usually these things don't happen in your 20s or 30s. But, live long enough, and things will catch up with you. Exercise only provides a little bit of protection from these things. Of the things that we can control, diet is king in its effects on disease and longevity.

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150 is pretty easy to get to, that's where I tend to be.

Lots of Eggs
Lots of Chicken
Lots of Pork
Whey shake or two and boom

Also, broccoli has a good amount of protein in it. Get a food scale, weigh your food, plug it into MFP.

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Washed up footy player turned Triathlete.

Umm.... you are spitting some non scientifically backed facts.
Excess protein gets turned to Glycogen through Gluconeogenesis. I’m regards to obesity, protein has as high as a 30% thermogenic effect vs less than 5% for fats and carbs so high protein can help you lose weight.

I ate 300g+ of protein a day as a bodybuilder and still eat 200g+ as a 170lb triathlete and my blood work is impeccable.

For the OP, people say that losing weight is hard or gaining muscle is hard but in fact it’s going against your natural tendencies that’s hard work so to just complain about eating more protein is just like a fat kid complaining he can’t lose weight because he eats too many carbs.

Add egg whites to your eggs, have a protein shake for breakfast, lunch and before bed. Love veggies? Eat Edamame beans and other protein rich veggies but you have to put in the effort.

Have Greek yoghurt, skyr or cottage cheese with some fruit and you can get 50g easily. Even if it’s not your ideal meal, it’s wish I could eat sushi and ice cream everyday but I can’t do that and stay lean so we all have to make sacrifices for our athletic and health goals.

One stable in my diet is 2/3 cup oats, whole milk(use skim if whole fills you up to much) tablespoon of honey and then add in powdered peanut but which is very high in protein. Tastes like a peanut butter oatmeal cookie and can get you 50g of protein.

Of course glucogenesis happens when a person overconsumes protein. But you should learn a bit more about it ... knowledge is power.

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I said glucoNEOgensis but considering this is just your bodies way of turning protein(Or fat) into glycogen, what would you like me to read about?

Your vegan agenda science works like this: you are likely using your slowtwitch communication device on a 2x2' flat surface at the ground. The planet earth is right underneath this ground. Therefore, the earth is flat.

It seems to me that you're conflating two very different things here. It is very possible to to eat a high protein diet that is not high in saturated fats.

Can the body even absorb 50g of protein at a time?

Your body doesn't digest it all at once. It takes hours for your body to fully digest large protein amounts but generally you will not get a larger anabolic effect from having more than 30g a protein at once but if your body needs it, it will absorb it all. Easily example would be there are very much intermittent fasters who will eat 200g of protein in just a few hours. Its not as effective for recovery and muscle building as splitting it up into a bunch of smaller doses but simply from a macronutrient perspective its fine.

I’m aware the Skippy brand is less healthy. Most of my consumption is the natural peanut butter, but I find it messier and harder to spread a lot on toast.

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https://www.strava.com/...tes/zachary_mckinney

Easier for those hydrogen bombed oils in Skippy to collect on your arteries too

Sure, you are right, it is probably possible.

But is it typical?

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Yes, but your zolarian program branch works like this: you are unlikely using your startrek telegraph machine on a 0.3cmX0.3cmX0.3cm cuboid floating in space. The planet mars is right above this floating zone. Therefore, mars is trapezoidal.

But I like the way you're thinkin !

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Another thing I like to add to my morning oatmeal is a couple tablespoons of chia seeds. They give it a little protein bump and they have tons of nutrients.

It depends. If you're the type that protein = steak, then no. If you're the type protein = chicken, turkey, grilled fish, and plant-based sources of protein, then yes.

This is the problem with all plant based studies. They always compare high protein, high saturated fat and no vegetable diets with plant based. No sh*t Sherlock that the plant based looks better but what about us that eat a health balanced diet.
I easily have 10+servings of vegetables a day and most of my protein comes from nuts, fish, chicken, eggs, bone broth and plant based protein powders. If you want to assume everyone’s diet is full of garbage then any diet will stack up. You could go vegan and eat French fries, highly processed beyond meat and Oreos all day.

Not exactly.
By calories (which is the only accurate way of measuring percent fat):

chicken is 45% fat
and most grilled fish is around 50% fat
turkey is lower, but is still at 25% fat, depending on the cut.

(The source of all of this info is the USDA.)

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Yes, but you said *saturated fat*, and that makes up a relatively small % of the total fat in chicken, turkey and fish, while it's a MUCH larger percent of total fat in red meat.

You have got to be kidding me. This is the absolute worst measure of whether something is healthy or not.
Avocados are 85% fat
Flax is 71% fat
Walnuts are nearly 90% fat.
Olive oil is 100% fat.

Four loko 0% fat

Use some logic. The fat=bad logic is a thing of the past and brought to you by the sugar companies.

Agreed. But I guess I am not sure what you mean by "relatively small %". Because, for example, in chicken, about 25% of the fat is saturated. Yes, that is less than 100%, but it is not a trivial amount if one eats a fair amount of chicken over time while trying to maintain a high protein diet.

But, to return to the OP's topic, I don't think the issue is fat or saturated fat. I was just replying earlier to the OP that eating a lot more protein than your body needs (based on body size and age and activity) is generally not a wise or healthy practice. Which is not a super controversial position.

Then, on a somewhat unrelated topic (and not aimed at you), I never understand why diet seems to be such a hot button topic for so many people.

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I wouldn't say it is unless in involves someone sharing false information that has zero research backing as though its fact.

The issue is the definition of "a lot". I've never seen any literature that claims 2 g/kg is "bad" for anyone. I have seen literature that suggests 3-5 g/kg is hard on kidneys for sedentary individuals because they will excrete a significant potion of the unneeded amino acid in urine. Makes the kidneys work harder, and it takes chemical action to move the amino acids across the membranes in the kidneys (they won't flow via osmosis or diffusion).

The claims about saturated fats is conflating a separate concern.

and one assumes in the context of this forum that we are not talking about sedentary individuals, rather more likely people considered significant outliers as high exercisers (and hence protein requirements) by mainstream standards.

WTF?
now this might be based on me being in NZ where our animals wander paddocks eating grass rather than being penned up eating grains but those numbers are way off what i have ever seen from multiple reputable sources

trimmed beef and chicken (skinless) are both around 5% fat, 20% protein when raw. accounting for fat having twice the energy density, that is still a good 66% of energy from protein with only 33% from fat. most white fish is far lower fat again.

perhaps those figures are for deep fried? in reality minimal oil is required for cooking and what is absorbed into the food is balanced by the fats that cook out.

and of course it is a myth that fat is bad, even saturated fats within reason

Well DarkSpeedWorks is definitely spouting quack science right now. As is anyone who's says the 50g RDA of Protein is remotely accurate for an athlete

150 is not remotely high. If he's busting his ass, 200g might be what he needs. But 200g will be a chore. The answer? A whey brownie made in the microwave before bed would be solid.

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Washed up footy player turned Triathlete.

You can't out train a bad diet. 200 grams is a lot for anyone not named Lionel Sanders.

Quick Google search yields this:

Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

By your logic, maybe he should swap that whey brownie before bed with an entire bag of Peanut M&M's.

This thread is bonkers

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

It's officially silly season on ST. Get the popcorn ready. Another Google search says 1.2 to 2.0 grams of protein per kg of body weight. A 150lb athlete would need 81-136 grams of protein. Unless this guy is pushing the limits of the clydesdale division, 200 grams seems way high no matter how you slice it in any circumstance. The recommendations of overconsumption are strange at best. It will simply convert to fat and weight gain.

Morale of the story, never take nutrition advice from Strobro. The guy is a big crossfit/weightlifting advocate. Sorry bro, but this is triathlon and we're not trying to mass up so we can deadlift extra kilos. We're not trying to march around with gallon jugs of water, smashing pizzas left and right on the regular while juiced to the gills like your typical 20 something crossfitter. Way too many people are advocating overconsumption and its a real problem in the western culture. People are taking in way more than needed on the regular. Even a lot of athletes. I know I'm guilty of it myself and I'm trying like hell to cut back.

Jesus.

If the sole thing you "know" about nutrition and protein needs is what you can find in a Google search, then maybe you should stop talking and listen.

x1000

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Registered Dietician adjacent and protein fan here...

I don’t know...

I think a) the internet is a decent resource for general information at this point and b) nutrition is one of the least exact sciences there is... they’ve been wrong or right or flip-flopped about many many things regarding basic and athletic nutrition. Not the best track record.

I’d refer to basic guidelines on google before anything else.

Also, I’d say that nutrient timing is waaaay more important than counting general macros...

E

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Well here's a paper from ISSN. Talks about muscle retention in athletes and thermic effects of higher protein in your diet.

Athletes are not eating "Low Energy" Diets. 80g> or less of protein.

If he's putting in over an hour for workouts every day, 150 is not high. What I would need to know is what his weight is.

I'm currently 205 lbs, and I'm trying to cut weight. If he's trying to pack on muscle he may need even more protein than 150gs of protein.

Yes, I'm an advocate of strength training, you should do it. Being strong is epic, it will also help with your bike power output!

The amount of people who advocate against weight lifting and higher protein diets on here astounds me at times.

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Washed up footy player turned Triathlete.

I kind of agree with you.... But, when using Google to "learn" you still need to have the necessary critical thinking skills to separate better information from the bad. Ie read numerous references over a few days (on a solimple topic) sort out the consensus opinions. Not read an article title in 30s and begin espousing both sides of the spectrum within 24 hours.

Yesterday he said 0.35 g/kg.... Today he does a new Google search and comes back with 1.2 - 2.0 g/kg. So, I'm not convinced any critical thinkng or actual reading is going on.

So many side issues in this thread.

But, the bottom line is that from the OP, we still don't know if he weighs 50 kilos, or 100 kilos. We don't know his age. We don't know if he trains 5 hours/week or 25 hours/week.

The main thing is, don't over eat. Don't go bananas on calories, on protein, on fat, on saturated fat, on carbs, etc. Don't eat more than your body needs. This is not rocket science. Not quack science. Just regular science.


And, Tom, hope that your recovery is progressing ... be patient, but you will be back in saddle before you know it.

Greg @ dsw

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Thanks. Yes. I'm waiting to get kicked out of the hospital today (second pass). Today is officially day 14 from surgery.

You're the one not thinking. A 30 second google search yielded the recommended protein intake for a normal (sedentary) male and for an athlete. It's like a 30 gram difference, so 1 protein shake or bar.

It's not rocket science like DarkSpeedWorks explained. Overconsumption is the more dangerous issue. As well, DSW is right about the OP. We know nothing about his weight, age, diet, etc.

Actually that was me.

https://forum.slowtwitch.com/...e_P7155038/#p7155335

Eta: I also provided you a link the acsm for their recommendation here:

https://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Re%3A_Need_more_protein_but_struggle_with_food_volume_%5BTom_hampton%5D_P7155455/#p7155455

No one is advocating against resistance training here, but realize you're on a triathlon website. The focus is not on weight lifting and cycling through 5,000 calories a day while being juiced to the gills at 6% BF saying anyone can do it. Lmao!

So you're saying all of the top pros in triathlon are juiced to the gills too? Because they're all eating a metric ton of food. I bet if you measured Sanders consumption he eats close to 5k KCals/day.

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Washed up footy player turned Triathlete.

Salmon is a very dense protein source. This is what I go to when I'm trying to hit big numbers. Salmon in my scrambled eggs, Poached salmon on my salad or just by itself, salmon cakes.

Good luck!

Sanders also works out 5+ hrs/day most days so he actually would be in caloric deficit if he ate any less than 5k/day - he says he literally wastes away if he doesn't eat a ton to chase any deficit.

Totally different situation from trying to bulk up by adding on a metric ton of calories over baseline+activity like a bodybuilder would.

Don't those recommendations assume a certain amount of (in)activity? If you base protein intake as a percent of total calories...20%. (At 150 lbs) That puts my protein goal at 185g based on a 3684 kcal goal. These numbers come from TrainingPeaks and MyFitnessaPal. I'm not an expert, so I'm genuine in asking. This is a rare day I managed to beat my protein goal.

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Geoff from Indy
http://www.tlcendurance.com

Exactly! He's comparing your average age grouper to Lionel Sanders. That's like comparing the average age grouper to Michael Phelps in terms of caloric needs. Smh...

You still losing 2 pounds a day after not eating any meat? If anyone should be talking nutrition, definitely should be you...

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@floathammerholdon | @partners_in_tri

You need way more snacks. Also, hard to believe a chipotle burrito is only 900 and some calories.


And since we are giving out massive amounts of unscientific nutrition advice; viagra has 50g of protein per pop. A few of those a day should get you up enough to meet your goal.

I used to compete as a high level bodybuilder and my protein intake in the prime was a combination of both solid food (meat mainly) and protein drinks. At the time I was shooting for greater than or equal to 2.2 grams per kg of estimated lean weight. It was frustrating to say the least when it comes to eating that much meat. I ate every 2 hours and with boiled chicken or lean red meat it is hard to get down day after day, year after year. To the point my meals would start to blend together as I would nibble at each meal until the next one started. So I am very familiar with your journey. Not to mention the cost of meat these day is greater than the cost of protein powder. My wife and I both use daily and I keep 5 lb containers at home and at work. Back in the day I had to carry a large cooler into work with all my meals prepared and packaged into the appropriate amounts. The suckage factor was intense, but I was successful in competition.

That being said I now have a half and half solid vs drink on protein intake. I've been doing this for now well over 30 years and at least 20 years with reduced meat intake and increased whey and a little casein protein powder. Much happier with this.

disclaimer: My primary training is still strength. I am not a competitive athlete and certainly piss poor at endurance type stuff, but oddly I do like sitting in aero for 5 hours at a steady fast pace. So I am not suggesting anything above in terms of endurance folk boosting protein levels to what I was doing back in the day.

I did what you did once (6 months) and had good results, aesthetically. But looking back now, how much do you think it was the increased protein vs. how much do you think it was just proper nutrient timing and how much was just lack of carbs from eating all the protein? I think for me the protein was a hack to ensure I always had protein during the small windows when it was needed and kept me from eating crap I didn't need during the windows where it wasn't.

Finally, IMO at least half if not more of bodybuilding is the timing of glycogen loading and fluid management to make you look cut and swole... another indicator in hindsight to me that my hypothesis might have some merit. Not saying it doesn't work, just that it might not work how we think it works.

E

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Eric Reid AeroFit | Instagram Portfolio
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“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Eric, you are right on the money from my observations. I used to do the 2.2 grm/kg because that was what was said in sports medicine journals for "hard training" athletes and gym bro science, but another factor was I competed in the men's open class if you get my drift and when on stuff it utilizes food much better. So that is another factor. But later on I found what you posted to be true. Currently at 56 and training clean for the past 24 years I am currently targeting 1.5 grm/kg. I use more just after training and then the other meals the protein is a little lower.

Timing and intake are big factors. At my age I am still not too far off from muscularity wise from my competitive days, but I am going down because I cannot physically train in the same way as I did when I was younger.

Just wanted to say I agree 100% with your response and personal observations.

Thanks for the insight and candor.

You bring up a good point applicable to us endurance athletes and the “open division”...

People amplify the endurance sports version of “bro science” with regard to getting faster on swim bike or run but it’s predicated on copying what the pros do. But don’t copy what the pros do (or in your case the “open division”) just because they’re fast, because they’re either totally different organisms genetically or on the gear or both, which is why they do what they do. In other words, we don’t know what we don’t know.

So whether it’s massive amounts of protein for open division body builders or “high cadence” for EPO enhanced Gruber assist using cyclists, there might be an alternative explanation for why they do what they do and its efficacy for normal people.

E

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I've read many responses, but not all, but here's a data point from my perspective. I will certainly not claim to be perfect.

I have been weighing and measuring everything I eat for about 3 full years now. Maybe.....3 weeks total of not doing it during that time.

I rode my bike over 23,000 miles last year. I have gotten myself to where I can ride with about "anyone" on the bike. So....pointy level determination here and maybe not for everyone.

I generally consume ~3 g/kg protein per day but see above....I eat a lot! I can gain or lose weight in a blink by counting calories.

Here's what I feel is important for performance. Feed protein every ~2 hours while awake. I live by that. Yep that means maybe 2-3 servings of whey (preferably isolate) per day. Generally last serving ~30 minutes before bed.

I actually tend to feel the best balance with a macro ratio of 20% protein, 30% fat, 50% carbs. I'll certainly jump up the carbs on huge days / race prep days / etc. If I get to 45% carbs I feel the drag.

Lots of ways to skin a cat. I eat lots of meat. I absolutely am not confident / comfortable utilizing plant protein sources. It's just me and based on my research. Therefore read meat maybe up to 2 times / week. Lots of fish. Lots of chicken. Lots of eggs. Almost all whole foods except I do energy bars to bridge the gaps.

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Maybe this might be interesting https://unimeal.com/blog/10-homemade-high-calorie-protein-shakes-to-gain-weight-and-build-muscles-86 There are lots diet plans and useful info about your problem.

I’ve generally read that your body can only absorb ~40g protein at a time

My challenge on the shakes is you can get a lot of protein in them, but that much is “cheating” to hit the daily targets

What's up with the recent bumps for Ancient threads?

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RDA for protein is what will keep you from experiencing near-term mortality and morbidity from low-protein related pathologies. RDA for protein is laughably low compared to what is optimal for body composition and health. 0.6-1.0g protein per pound of body weight is probably more optimal for >95% of population.

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I'm in total agreement. Taking in too much protein can adversely affect kidney function (BUN) and can even cause weight gain.

Can cause weight gain, like water can kill you. Rare circumstance. See rabbit protein starvation.

While high protein diet does produce some differences in kidney function (e.g. increased GFR) there's no real evidence that these changes or indeed high protein diets lead to long term kidney damage in healthy people. The real risk factors for kidney disease are obesity, high blood pressure, smoking, diabetes etc.

The myth of protein being terrible for kidneys probably comes from the fact that people with chronic kidney disease are instructed to limit protein (even then 0.8g per kg bw is normal for CKD stages 1 and 2). It's one of those things where you can't judge something being bad for healthy people based on it not being good for a clinical group.

I seriously cannot find a consensus on protein requirements. From the vegan favored spaces you'll hear that protein requirements are exaggerated. Then on the other hand I hear I should be getting 1-1.25 per pound for athletes. That over 150g of protein! Can't get there on beans and lentils alone. I eat tofu/tempeh but I'm a bit iffy on taking in mass amounts of soy. I just cannot find a consensus on that either. Currently eat 1/3 a block a day. Even with chicken, that's still a lot. So I have been drinking whey protein. I'm not totally vegan but 99% of my eating at home is.

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IG - @ryanppax
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There is nothing efficient for an athlete when they're on a vegan diet. However, I know a great vegan protein powder, flavor system is on point.

https://www.vitaminshoppe.com/p/planta-plant-protein-peanut-butter-cup-1-72-lb-powder/amc0003

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Washed up footy player turned Triathlete.

I have no problem with whey and Optimum gold standard mixed so well and so well priced.

I've essentially just eliminated milk and meats which wasn't very hard. I'll never give up Five guys and regular pizza though!

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IG - @ryanppax
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Use code ST5 for $5 off your order

The last 5 Guys I went to was so mediocre. Fries are still good though.

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Washed up footy player turned Triathlete.

Totally agree
First, what's the problem and what are he's looking forward
age?
real protein is in the red meat
never replace a real food with a protein shake
never overeat
lactose intolerant?
don't consume inflammatory foods (process carbohydrates, cow milk, refined oils)

there's a lot of factors

Not ancient, and it's an interesting topic that i missed first time around. reading with interest, so i'm thankful.

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