Farro is another great one that most people don’t know of. 1/4 cup of farro is 6g protein and 5g fiber. It has a great crunch. Throw in some beans and it makes a great side or snack. Add a protein and you’ve got a full meal.
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Yeah, I don’t think there is a hard and fast rule. Even in terms of calorie consumption, it’s more about long term averages. But, there are ranges. In the study that @bmarum shared, it’s still being conservative around conclusions while even validating a 100 gram dose. They conclude by saying don’t worry as much about timing as long as you’re hitting your total goal, but they still give a nod to those studies that point to more moderate dosing. If it could potentially save me some wastage, why not spread out the dosing?
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This was my takeaway from the study too and I personally like spreading my daily protein out into 3-4 servings.
I do think there is a potential downside to spreading things out too much and that down side is that you’re never giving your body a break from the constant intake of energy. So the old bodybuilding 6 meals a day plan or constant snacking may not be the best for long term health.
Peter Attia had a podcast back in Sept of ‘22 with Don Layman on protein. There was a ton of information. Some of the things I found interesting, if I remember correctly, not all plant protein is bioavailable, bacteria in the the gut ruminant animals produce the essential amino acids, and animals that don’t get enough nutrition while young had low lean body mass and high fat as adults.
Just catching up for the first time in a few days now. Thanks so much everyone (and especially @Teddy_Focaccia and @SarahLaverty for getting into the science of my initial question!) This has all been incredibly helpful and I’ve got a few helpful new things to try - specifically canned fish/meat, changing up what kind of powders I’m using, and getting on the yogurt train. I had no idea discussion could go into so much detail about yogurt 
Thankfully this week I was on car travel only and getting my expenses reimbursed so got to make use of my favorite snack: M&S “just add” grilled chicken slices and honey smoked salmon flakes. Great stuff when refrigeration isn’t an issue and I’m not footing the bill, but I think I initally started the thread when I realised how expensive it was getting to buy 100g packs at 3 for £8 every couple of days from my own budget 
Looking forward to trying some of the suggestions given here.
Cheers!
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You guys eat way more than I do. I struggle to put in 500gr of carbs and 150grs protein a day.
Last week I tried hard to achieve those numbers and the result was 1.5kg up in 1 week.
Cronometer is set for 70% carbs 15% protein and 15% fat and I don’t meet the requirements for calories in the day, which is around 3,500cal, and still gaining weight.
There’s also a point to be mentioned. I’m essentially a diesel guy, so I might not depend toooooo much on carbs level. Not sure. I’m getting more confused at this point.
I need to eat more, but eating more I gain weight, which means there’s a surplus not being used. I guess my nutrition requirements are lower than the overall population.
Edited: Forgot to mention, 72kg now, ideal is 70kg.
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How did you come up with 70kg as your ideal? Not 68,72 or 74…
It’s a really tough one. You might be able to train better and more consistently at a heavier weight. So getting to race day stronger overall. Than if you had been focusing on W/kg from the start.
Not really sure ideal weight exists. Especially when you look at something like the Tokyo Olympics Triathlon. Blummenfelt and Yee couldn’t have much different body shapes but both performing at the highest level.
I am on the lighter side myself at 62-64kg and 1.75m (5’9) don’t tend to watch weight but do high volume of training. Often wonder if being heavier would be beneficial in the long run.
Experience and a nutritionist in the past. About 70 I had +/- 8% of body fat measured. I feel lean. With 72/73 it’s noticeable some fat in the belly region.
Also, my best performance happened at about 70. The problem with this last period was that I surely neglected my protein intake. I believe it led me to early RED-s signs such as gaining weight while in a caloric deficit and tiredness all the time. My legs felt like trash, I couldn’t recovery properly.
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I don’t think you meant to reply to me
My staple breakfast is
120g Rolled Oats. 15g protein 66g carbs
10g Sultanas 8g carbs
20g protein powder 14g protein 2g carbs
All up almost 30g protein with very little fat
Preparation: add to a container and cover in water and soak overnight. Ready to eat. Add maple syrup, a few walnuts and berries on race days
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Is that 120g of uncooked oats? that is a huge breakfast.
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Would it not benefit you to get a dexascan and a nutritionist to determine cal/day/macros?
Hugely! But honestly, I’ve been facing cycling lighter recently. I think I was too deep, cycling 24 hours a day.
I’m trying to have more fun riding than just numbers. I’m not even racing. I’m not willing to spend the money, time, etc. Altough a dexasan would bring me healthy benefits as well.
This thread has gotten me thinking about protein and I’ve noticed I actually haven’t been eating nearly enough of it the last few weeks.
Skyr is definitely the best thing I’ve discovered from this thread. 55g of protein for 1,5 euros is just awesome.
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This makes me happy 
. I love this community and how helpful you all are 
.
Sounds like I need to try Skyr yogurts too!
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Plus it tastes good!
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It does. I usually buy the plain one. Put some honey and granola. 
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[quote=“bmarum, post:76, topic:93818, full:true”]
Per serving? Which specific brand / product?
My go to is plain, honey, frozen berries and either almonds or walnuts. Tastes like dessert!
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Its 11g per 100g and comes on a 500g tub. Costs 1,50 at lidl and 2 at billa. I eat the whole thing sometimes haha.
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