Thanks for the suggestions! I eat a lot of eggs, but my struggle is consistently getting protein with every meal - that has been my focus of late just making sure i get 20-30g min. with my main meals
When I’m falling behind, I’ve started using whey protein powder. I assume this is good option, but likely not as good as say chicken breast.
Whoa, that packs a protein punch! I recall reading a study last year about protein absorption, and I seem to remember the recommendation was to limit yourself to 30g or so per meal for max absorption. I wonder about slamming 80 grams!
Depending on your non-diet protein timing, you may consider also casein instead of whey:
Interesting. Thanks for the read! Certainly something to consider.
I quit drinking beer a year ago and I’m down more than 15 pounds without trying very hard. Just saying!
Try plant protein. Might give you some variety if your normal protein comes from eggs/meat/fish.
plant protein quality is low, so to get in adequate amounts you’d need to build muscle you would need to eat more but that also means also increasing calories.
Ahahaha
And I thought only gym bros believed these lunacies
This is representative of many group rides
the gym bros are only following the science which says there is a threshold amount of leucine needed to become anabolic
That’s my understanding, too. I try for 3g+ of leucine per meal to encourage muscle protein synthesis and stay anabolic.
And you will find it in plant protein just at slightly smaller relative amounts meaning if you eat a mix, it won’t matter one bit.
But go ahead, stick to your myths perpetuated by supplement companies and testosterone drugged morons.
To get enough protein from animal sources is easy without supplements, just eat lean cuts of meat, eggs and/or skimmed fermented dairy and it’s just a hard fact that since plant sources contain much less leucine percentage wise, you need to eat more which comes with the penalty of additional calories
Can you share what products are these?
butter milk, cottage cheese, skimmed yoghurt or kefir
Am I, though? I’ve definitely never been a particularly gifted endurance athlete compared to my peers in school and early adulthood.
Show me the w/kg of other users with 3.5 years of (largely) consistent TR low volume training. I bet they won’t be far from (or over) 4w/kg either, especially if they weigh below 80kg.
I will be the first to admit though that I lack stamina on rides longer than 4 hours.
I’ve been training TR LV since 2019. Currently 210W @ 110kg, so 1.90 W/kg. If I were 80kg, that’d be 2.62 W/kg.
you are definitely more gifted than me. I needed to greatly up my volume to get anywhere close to 4W/kg but at least now I can hold >200W for >4h
I didn’t say it wasn’t possible, doesn’t change the fact the supplement industry is huge so they obviously have an agenda.
Your obsession with a single amino acid is worrying. The relative amounts aren’t as different as you make out, see here. It is absolutely possible to get enough leucine from plant sources, or as I said, just mix up animal and plant protein sources. I don’t know why you are lying about the relative amounts, whey (the one I was using) had 11.2g/100g, the plant one I currently use has 9.7g/100g, both being higher than chicken. If you are worrying about muscle synthesis, you need to eat sufficient calories anyway, so your worry about “you need more calories to get to 3g” is completely misguided and belongs in the same category of conspiracy theories as 2g/kg protein for everyone to be healthy.
I dont think if’s fermented, but my new favorite is farmers cheese.
Higher protein than greek yogurt or cottage cheese, and WAY tastier.
I put a little salt and honey on it for dessert, or have it with some granola and fruit preserves for breakfast. I’ve got a polish grocery by me that has a bunch of different kinds.
Some have a bit of fat, some almost none. There’s a drier kind that I like, and then a softer, creamier kind that is almost like a less dense cream cheese. Has a bit of sour cream taste, in a good way.