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i had planned to have leftovers, but didn’t quite work out that way!
I always have 25g+ protein per meal which I’ve found keeps me fuller between meals, beyond any muscle synthesis benefits.
My breakfasts currently consists of eggs, ham/bacon/smoked fish and tomatoes, and not hungry at all until lunch.I have found early morning turbo sessions tougher without the carbs though.
Acliff
hippy
Most studies I've seen have it around 25-30g per meal of protein is used for muscle synthesis and the rest goes to glucose and fat. It was after reading one of these studies (maybe Graeme Close posted it on twitter) that I switched to increase protein at breakfast. I used to basically have carbs only (save for a bit of milk or PB), like most people but now include a decent amount of protein at brekkie lunch and dinner.
Getting some protein in just before you go to bed was found to help too.