Sufficient Protein

wabmester

We're all targeting "sufficient" protein, right? It may be that only FIT_Goat is hitting the appropriate target.

@Foamroller posted this excellent video in the insulin sensitivity thread:

https://youtu.be/4KlLmxPDTuQ

Quick summary: target at least 90g/d of protein, and at least 30g per meal. Especially at breakfast.

He referenced some interesting studies that showed the effect of various diet and exercise mixes. High protein + weight training kicked butt. I'll see if I can find the study....

wabmester

Here's the study:
http://www.ncbi.nlm.nih.gov/pubmed/16046715

The exercise was just walking and light resistance.

Subjects consuming diets with more protein and less carbohydrate (PRO and PRO + EX) lost more total weight and fat mass and tended to lose less lean mass (P = 0.10) than the groups consuming diets with more carbohydrates and less protein (CHO and CHO + EX). Exercise increased the loss of body fat and preserved lean mass. The combined effects of diet and exercise appeared to be additive for correcting body composition expressed as change in the percentage of body fat (Fig. 1). The PRO + EX group exhibited the greatest loss of body fat (−8.8 kg) with minimal change in lean mass (−0.4 kg), whereas the CHO group had the least change in body fat (−5.0 kg) and the greatest loss of lean mass (−2.7 kg). Changes in body weight and body fat appear to reflect metabolic differences between the diets because total energy intake and daily energy deficits were comparable across all treatment groups.

Foamroller

Ty I just have to remind that he says in the start somewhere that he is consultant for undisclosed protein powder manufacturer.

And that one of the studies compared muscle synthesis with whey isolate, eggs and carby meals. Which I think is a bit rigged comparison. It would be natural to have red meats as a variable too which is more alike a protein powder in macros and micronutrients. There wasn't enough space to go into such detail in the other thread.

For me personally the noobgains are visibly much bigger after making sure 30g/meal...and I'm not even lifting...

I do not agree breakfast is important. Maybe for someone with the sole purpose of hypertrophy it is. However there are plenty of people in ketogains board that say they do IF and lot of other un-keto people who build muscle on IF as well.

Top athlete, currently #1 tennisplayer Novak Djokovic is doing a LCHF-ish, glutenfree diet where he eats carbs early and protein fats for dinner. There's no one size fits all.

I recommend his book "Serve to win".

wabmester

Ah, I did find the whey aspect a bit curious -- should have checked his affiliation. No mention of whey in the original research, but back then he was sponsored by Beef interests.

I was already at around 90g/d, but I just shifted my allocation a bit towards breakfast. His reasoning is that higher satiety early in the day will reduce snacking. I'm a big snacker, so I'll give it a try.

Edit:

It's noon here on the west coast. I had my usual breakfast of a couple eggs and celery with almond butter. But this time I added a couple slices of cheese to bring the protein up to around 34g.

I am soooo full right now. Haven't had a single snack, and I currently have no interest in eating lunch.