That’s funny because this is exactly what I am trying to do. I have plateaued at about 3,7 for the last two years on the bike and I am thinking about changing my training up a little. Maybe trying 2 workouts a week, one 1.5 hours and the other 2 hrs.
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I’ve cut my use of shakes a lot because it was causing overeating. I’d take the shake and then still wanted to “eat”. Dumb, I know, but have a hard time with that.
I’ve been more cognizant of having chicken or eggs either already cooked or easy access to them so I can use if the main meal isn’t protein heavy.
I’d find a few other options that you like, make it accessible, and I’m sure you’ll be all set!
Not really…80-90kg middle aged male, 2-2,4g/kg.
I NEED that recipe. care to share? 
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No idea, but the concept of waking up at midnight to microdose protein seems unworkable.
Probably sampling bias on my part at the grocery store? I just assumed they were all like that after I looked at 20 of them because what I wanted was one scoop that is 10-12 grams.
Sure.
I mix up a full strength bottle of lemon lime sports drink (I use gatorade and a 24 oz bottle, which works out to 48g carbohydrate) and spike it back with vanilla flavor Pure Protein (half a scoop is 12 grams) which brings the ratio of carbs:protein in at 4:1. The macros are about the same as a cup of lowfat chocolate milk but it eliminates the potential for losing willpower and killing the whole carton. And I get 24 oz of hydration down while I’m waiting for the shower to warm up.
Just so you know, I can’t take credit for this recipe. Amber Pierce shared it on one of her TR podcast appearances and gets full credit. Thanks Amber!
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I need advice on increasing protein in my diet.
Thanks!
Sarah
Just eat more
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What is your usual protein source?
A bunch of forum posts on protein, I did a quick search and here is one:
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Canned fish. I’m pretty pleased with sardines and canned salmon
I like noobtein.
More vegetables.
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Beans, lentils, tofu, edamame, seitan, oats, quinoa, buckwheat, brown rice.
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Per 100g
Tuna: 23 g
Chicken: 22 g
Beef: 22 g
Mackerel: 20 g
Pork: 19 g
Mixed mince: 19 g
Beef: 19 g
Salmon: 18 g
Cod: 18 g
Eggs: 12 g
Eggwhite 10g /dl
Parmesan cheese, 30%: 42 g
cheese, 17%: 31 g
cheese, 28%: 28 g
Quark: 12 g
Cottage cheese, 4%: 12 g
Whey protein or other suppleant is about 73g per 100g. Its not that Hard really.
Eggs, cottage cheese, or more meat (obviously).
Egg whites. Save the yolks to make key lime pie 
(Or spaghetti carbonara…).
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reviving this thread as I’m looking for tips!
I’m doing more gym work and started tracking protein intake through MyFitnessPal for first time as an important determinant. don’t like whey protein, seem to react to some part of it (it’s not lactose). I have some pea/rice protein supplement but don’t use it (yet) besides as a recovery drink.
I’m 67 kg and the 1.5g/kg puts me at ~130g per day which is almost impossible for me to get to. looking at the TDEE calculator below, with 33 y/o and 1 workout/day I should be at 213g+ protein.
I like to eat veg but the protein requirements make me eat a lot of tuna/chicken/meat, not a big fan of that … the dairy product range often also has a significant amount of fat
any ideas?
raises a good point - how are the % increases of protein recalculated (the added portion) for those who exercise more?
I am 180lbs, my usual diet is the following:
Breakfast ~30g Protein - Choc Vegan blend protein shake + 2 scoops of Oats, Tbps Peanut butter, 1/2 Banana, Soya Milk, Creatine+BetaAlanine+Leucine blended up. I workout early so this is my post-workout ‘meal’.
Mid-morning ~30g protein - ~250g fat free greek yoghurt, granola, berries
Lunch ~40g Protein - Something carby, pasta/rice/bake potato. Usually with port of fat free cottage cheese on the side.
Dinner ~25g-40g protein - Whatever family is having, try to stick with whatever - being social with family. We eat pretty clean and vegetarian, but could be pizza, I dont stress too much - I’m an amateur after all
Evening Snack ~30g protein - Protein shake as above, but without oats, and creatine/beta-ala.
(I make 2 protein shakes in the evening to save time in the morning, 1 for post dinner snack around 7-8pm, one for breakfast)
Overall that gets me in the region of 140-160g a day which is ~2g/kg lean body mass and I don’t feel like I am living off shakes.
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