I’ve got some whey protein on order, this’ll be the first time I focus of my protein intake and I’d like your feedback.
I want a basic, simple, nothing-unusual, nothing-hard-to-pronounce, base framework to my diet so I’m more likely to get the protein I need.
1.6-2g protein per kilo needed (80kg so 130-160g/day)
Training two sessions in a day (Full distance mid vol tri plan)
A bit less or a bit more protein won’t kill me
My body will absorb a max of 20-30g per sitting
I think this is a great plan. Your plan seems to be based on another assumption I’d like to make explicitly, ‘Get my protein from food, not supplements’. And whilst 20-30 g isn’t a hard limit, it does seem like a good guideline for pacing your protein intake over the day.
My personal jury is still out on whey protein. As it comes from milk, and is a by-product of making cheese, I tend to allow it as real food, but don’t overuse it. I like Matt Fitzgerald’s Diet Quality Score (DQS) approach, and you might want to splurge $1.99 on it. If I remember right, your first whey protein is considered quality, and subsequent ones not. I do like the DQS approach, and suggest you track your diet in it fro a week or two. If you’re getting scores of 15+ you’re doing good, and it helps you identify both gaps and oversupply.
This is a good point. I like Fage 0%, which is 120 calories, 7 grams sugar and 23 grams protein per cup. The whole milk version is 210 calories, 7 grams sugar (the same as the 0% version) and 20g protein.
your list is similar to what I do to hit 200g of protein a day. At 56 years young I’ve seen surprising strength gains in the gym by increasing protein. We’ve always eaten a lot of fresh fruit and vegetables. And I have whey protein on hand for days when my schedule makes it difficult to get protein from real food.
I like this PT’s videos, new one on eating plan for hardgains. Sorry fellow cyclists, no killer shots of 2000 watt producing quads ha ha, and you need to mentally substitute ftp increases for strength gains in gym.
It’s a bit tricky to keep up, so far I’ve been using ‘The Whey’ with semi milk once per day to supplement, but mostly it’s from food.
Day 1 130g
Day 2 180g
Day 3 130g
Day 4 190g
I’m recording on MyFitnessPal so I can’t help notice that it’s telling me to consume more carbs and sugars most days, then theres fruit and veg…but on the protein front I think I’m making good headway.
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