Who would've thought eating enough would be so hard

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  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    While meal frequency does not affect weight loss, nutrient timing is important for athletes or anyone trying to put on muscle. I recommend the book "The Science of Nutrient Timing" by Dr John Ivy and Dr Robert Portman. They are very big proponents of a 4:1 carb to protein feeding right after lifting or anaerobic cardio. I believe the high carbohydrate content has to do with insulin response helping to improve absorption of the protein into the muscles. They also talk about pre workout nutrition and post-post workout feedings. The rest of your meals should be higher in protein than the 4:1 post-workout, according to Drs Ivy and Portman.

    To add protein you could try shakes and supplements, or add legumes and beans to your meals (you did say you could eat more carbs as well.) I am vegetarian and I get a lot of my protein from chickpeas, lentils, and protein shakes. I assume you are not vegetarian, so rather than having these as main protein sources, you could introduce more side dishes with moderate protein?

    Vanilla protein powder, cow's or plant milk, and frozen cherries makes a ridiculously good shake, worthy of dessert billing, btw.
    You can add cocoa powder if you are a chocoholic.

    Edited to add link:
    http://www.amazon.com/exec/obidos/ASIN/1591201411/bodybuildersc-20/103-0990892-5334248
  • antjoanes
    antjoanes Posts: 33 Member
    Nice thanks for that makepeas..

    Found this article today about meal frequency, even includes links to the studies

    http://bonytobeastly.com/muscle-building-myth-5-thinking-you-need-to-eat-every-2-3-hours/

    Right I'm off to eat some cottage cheese and a banana!
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    Its quite difficult to get the 180g protein without all the fats

    Usually you can find the big 32 oz containers of nonfat plain greek yogurt. I frequently devour one of these as part of my lunch. We're talking 90+ grams of protein. That'll get you about halfway...
  • antjoanes
    antjoanes Posts: 33 Member
    32oz of Greek yogurt!!!! That's about 750calories dude!
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    32oz of Greek yogurt!!!! That's about 750calories dude!

    Yes, in all their glory. I need them.

    Edit: Not 750 for me. The container I had Wednesday was 520 calories and 92 g protein.
  • antjoanes
    antjoanes Posts: 33 Member
    520 isn't so bad, I'll check out some different brands and find a lower cal version. Good tip, never thought to try it before and its probably quite easy to stomach

    Found some research on protein intake for building muscle, checkout the link

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Seems .8g per 1lbs body weight is adequate

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