Four months ago I was unhappy with how I looked and decided I needed to change.

I’ve been intermittent fasting and exercising and dropped about 10kg, so I’m down to about 70kg.

Now I’m looking at building muscle, but I almost certainly don’t get enough protein. When I looked up how much I should be eating, it’s about 1.6g per kilo, or for me about 115g.

I’ve been drinking a meal replacement shake for lunch which is advertised high in protein at about 14g, then eating a reasonably low fat dinner which is definitely not 100g of protein.

I need to get more in, but I just don’t know how, and looking online it’s lots of specific recipes but I’ll end up cooking 3 dinners a day for family which is a lot.

I’m looking at that Surreal cereal which is 15g a serving, which if paired with a protein shake I can bump up to about 35, but I’m still a way out.

How can I bump up the intake relatively easily?

  • Señor Mono@feddit.org
    5·
    15 days ago

    The good news is that about 80 Gramms of protein per day are enough to sustain your muscles.

    Do you separate in a bulking and a leaning phase? If so, the leaning phase demands even more protein to protect your muscles from degrading.

    In my (short) experience and for natural fitness 1,5ish intake should be enough, but I’m open for other inputs.

    Your body can process about 25-30 gramms of protein every 2 hours. A protein rich breakfast and two isolate shakes could already deliver about 75 grams of protein. Combined with a regular diet this should be enough to boost you up beyond 100.

    A good source of information is Proteins in sports nutrition Position of the working group sports nutrition of the German Nutrition Society (DGE). They even list some example foods and their protein ratio.

    • Lodespawn@aussie.zoneEnglish
      81·
      15 days ago

      Your body can process about 25-30 gramms of protein every 2 hours

      Pretty sure that’s been debunked, you body regulates aborbsion rates to accommodate the amount of nutrients it has available, there’s no real ceiling.

      • Señor Mono@feddit.org
        2·
        15 days ago

        Pretty sure the linked study from 2020 (a meta study) and their sources as well as other studies still suggest that rate. Until I see other scientific sources I don’t consider it debunked, but take it as good guideline for efficient resource usage.

        • howrar@lemmy.ca
          8·
          15 days ago

          https://pubmed.ncbi.nlm.nih.gov/38118410/

          Published about a year ago and I think it’s the first study that actually tested what happened with regards to muscle synthesis when eating a large amount of protein in one meal (~100g) compared to spreading it out. The summary is that your body does process it less efficiently when consumed in one sitting, but the difference isn’t big enough to matter until you start micro-optimizing things.