Protein with every meal?

FitnessTim

This post is part question, part suggestion. I've read a number of articles and a book or two that suggest having protein with every meal. Since I'm all for more protein, I have been following that advice for about a year. I have noticed a more consistent energy level but since I've made other changes to my diet I can't say for sure if it is the protein at each meal.

On the few occasions I would have an all carb snack or meal I did notice feeling bloated and lethargic but any physical activity afterwards tends to even things out. Having an all carb snack after a moderate workout appears to have no negative effect.

Is the protein with every meal sound advice or does it fall under bro-science?

SezxyStef

no clue but I eat protein with every meal but that is more to get it in for the day...and I like protein laden foods.

jacklfc88

Yeah I tend to. Most times it's planned but even if it wasn't, I suppose a "normal" tea would usually have like meat or fish or something with it anyway. Your body finds it extremely hard to turn protein to fat, and there are some amino acids that the body cannot generate itself anyway which we have to get from food, so I don't think it's a bad thing to be having protein with every meal personally.

isulo_kura

Personally I think people get a bit over obsessed on Protein. I just aim for a balance of all Macros throughout the day. I have no hard or fast rules. You just need to do what works for you as we're all different.

lemonsnowdrop

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

crazyjerseygirl

I think it probably falls under bro-sci to have it with every meal, though you should get enough in your diet.

That said I do tend to eat some with each meal cause it fills me up!

Liftng4Lis

LOVE protein, so make sure it's part of every meal. Plus protein and fats keep one sated longer. As far as if you need to have it with every meal, I'm going to say negative.

Jgasmic

I probably have protein with every meal because it works out that way (even my oatmeal has some protein.) I do plan to meet my protein goals each day but I don't have a minimum amount of protein per meal, just for the day overall.

maasha81

It's not intentional for me but protein is always incorporated in my meals. It does keep me full longer though.

DeguelloTex

I can't get enough without having it at every meal, anyway, so it is what it is.

FitnessTim

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

If you have syrup with those pancakes, a moderate portion could be over 100 grams of carbohydrates. I'm about 190 pounds and my current carb goal is 143 grams. Having pancakes in the morning would mean I only have 43 carbs left for the day. I could manage that but it would be tough.

By the way, I love Quest bars as well.

jacklfc88

FitnessTim wrote: »

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

If you have syrup with those pancakes, a moderate portion could be over 100 grams of carbohydrates. I'm about 190 pounds and my current carb goal is 143 grams. Having pancakes in the morning would mean I only have 43 carbs left for the day. I could manage that but it would be tough.

By the way, I love Quest bars as well.

not as tough as you think mate if you get them from leafy veg and that

Wiseandcurious

I do have it with every meal but that's because protein fills me in the most. And it helps to get my daily protein level where I want it to be.

And it's delicious

jgnatca

I have two reasons. When type two diabetic, a balanced plate with all the macros will help me stabilize my sugars.

Second, if I am eating fewer calories it might be a challenge to eat enough protein to avoid unintended side effects like hair loss. Protein becomes a minimum target daily. If I eat it at every meal I know I am covered. For example, let's say I've reached my calorie target for my day but my protein is too low. I could eat some protein to fix that but then I am over for the calories that day. Always including protein helps me hit my target more often.

FitnessTim

@lemonsnowdrop mention of waffles got me thinking about adding protein to waffle mix. My wife and I are big fans of waffles but we also prefer to moderate our carb intake. I bet I could add whey protein to waffle mix to increase the frequency we can have them.

SideSteel

In my opinion it is not necessarily bro science but it's probably also not a deal breaker.

Diet adherence will be primarily important first and foremost. Total protein intake would likely be next in line followed further down the list by how that protein is spaced out.

SezxyStef

isulo_kura wrote: »

Personally I think people get a bit over obsessed on Protein. I just aim for a balance of all Macros throughout the day. I have no hard or fast rules. You just need to do what works for you as we're all different.

would that be because you are a vegan????

As a lifter of heavy things I need the protein to help repair the muscles and it does keep you feeling fuller longer...

mbaker566

I like to have protein in every meal because I feel like I stay fuller longer.

Bshmerlie

I try and stay low on carbs so protein it is. Besides it keeps you full longer.

beemerphile1

My personal experience has been that I need to balance carbs and protein. If I eat carbs alone my blood sugar will spike and then crash in 2 - 3 hours causing the shakes.

If I always consume protein with carbs my blood sugar stays on a even keel and I avoid that crash.

Annie_01

FitnessTim wrote: »

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

If you have syrup with those pancakes, a moderate portion could be over 100 grams of carbohydrates. I'm about 190 pounds and my current carb goal is 143 grams. Having pancakes in the morning would mean I only have 43 carbs left for the day. I could manage that but it would be tough.

By the way, I love Quest bars as well.

Aunt Jemima Lite only has 26g of carbs per quarter cup. Regular has 52g per quarter cup. You must use about 1/2 cups if you're getting over 100g.

rbiss

I would. Every meal should be balanced and if you cram all your protein in at once, the body won't be able to process it. Different proteins have different adsorption rates, so I would spread it out, especially if you work out.

FitnessTim

Annie_01 wrote: »

FitnessTim wrote: »

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

If you have syrup with those pancakes, a moderate portion could be over 100 grams of carbohydrates. I'm about 190 pounds and my current carb goal is 143 grams. Having pancakes in the morning would mean I only have 43 carbs left for the day. I could manage that but it would be tough.

By the way, I love Quest bars as well.

Aunt Jemima Lite only has 26g of carbs per quarter cup. Regular has 52g per quarter cup. You must use about 1/2 cups if you're getting over 100g.

The 100 grams are the pancakes and syrup together, not just the syrup. I used McDonalds as a base but I'm sure there are options with home made that could reduce the total carbs.

amusedmonkey

Sometimes I do sometimes I don't, I personally have not noticed a difference in energy. I believe in the motto "do not sweat the details". If it comes naturally to you to eat protein with every meal and it keeps your energy in check, then great. If you have to force it, it may do more harm than good.

malibu927

For the most part I do. But there are days such as yesterday, when I had pasta for lunch, that the only protein really came from the cheese I put in it. Even today...a cup of Greek yogurt for breakfast, eggs for lunch, Quest bar as a snack, and then dinner will be some sort of protein focus.

pumpkinpocalypse

It's mostly an advice given to ensure satiety, as that's what protein offers. So you're more likely to be able to wait til your next meal without getting too hungry in the meantime. Also, some people have higher protein goals to reach/have trouble getting enoguh protein in one day so having some at every meal helps with balancing it out over the course of the day instead of being stuck with let's say, making ONE BIG meal worth your total protein goal....which would be a pain in the butt. But I guess if you don't struggle getting enough protein already with the way you're eating, I don't think there's a problem with having a meal without a significant amount of protein in it, like a high-carb meal or whatever. It's all fine, just make up for it during your next meals later that day. It doesn't matter ''when'' exactly you get your protein, on average (except if you work out reaaally hard, in that case it's often recommended that you eat a good quantity of protein after in order to recover and nourrish your muscle tissue).

lemonsnowdrop

FitnessTim wrote: »

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

If you have syrup with those pancakes, a moderate portion could be over 100 grams of carbohydrates. I'm about 190 pounds and my current carb goal is 143 grams. Having pancakes in the morning would mean I only have 43 carbs left for the day. I could manage that but it would be tough.

By the way, I love Quest bars as well.

Ah, well I didn't see you mention that you watch your carbs. Since I don't monitor mine and instead just make sure I hit protein goals, it's obviously easier. But Quest products take care of that problem, although they're way too pricey for me to eat more than one a day (and their chips are garbage, imo).

maxit

beemerphile1 wrote: »

My personal experience has been that I need to balance carbs and protein. If I eat carbs alone my blood sugar will spike and then crash in 2 - 3 hours causing the shakes.

If I always consume protein with carbs my blood sugar stays on a even keel and I avoid that crash.

Same here.

shawnmstout

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

It's 20g not 25

lemonsnowdrop

shawnmstout wrote: »

lemonsnowdrop wrote: »

I don't. I really like cereals and oatmeal and waffles/pancakes for breakfast. Instead I make sure I hit my daily goal. If that isn't done through meals, I eat a Quest bar (25 g) or supplement with a shake of sorts.

It's 20g not 25

Ah, didn't realize I'd typed that. Thanks for correcting me.

kshama2001

beemerphile1 wrote: »

My personal experience has been that I need to balance carbs and protein. If I eat carbs alone my blood sugar will spike and then crash in 2 - 3 hours causing the shakes.

If I always consume protein with carbs my blood sugar stays on a even keel and I avoid that crash.

I get the crash too plus I would be hungry again soon after having something like pancakes and syrup. And sleepy.

I will have cottage cheese pancakes from time to time as a bed time snack. That has 13 g of protein from the 1/4 C of cottage cheese and the egg. I haven't had that in the past two months so don't have the complete breakdown at the moment.