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without protein shakes or supplementation.
at the same time, adding an addition egg to your 3 egg breakfast, or 2 more rashes of bacon, or another slice of chicken at dinner all adds up (and very easy to do).
but yes, protein supplimentation is one of the best supplimentations you can make to your diet. Adding creatine is another.
ChainBreaker-
Agree with that.
Though with a typical cereal/toast breakfast which is pretty low in protein, that leaves maybe 140g to eat during lunch and dinner.
With 30-40g max being digested in one go, you still have 60g of protein to get in your system at other times.Adding more protein to breakfast, which typically is the hardest to eat protein at On a daily basis, and adding a protein shake should improve your protein intake by 40-50g, which should make a differencex
Acliff
I think it’s pretty well accepted that more protein is better up to a certain point, where your body can’t synthesise more at any given time.
Bodybuilders have spent decades eating 6-8 times a day, setting timers for 3am for a protein shake to get more protein in their systems.
Not much use if you’re sat on the couch, but if you need 3500 calories to maintain your body weight and do 1000 calories worth of training a day, then getting lots of protein in makes sense.
150g-180g of protein in a day (1g per lb of body weight) with healthy foods isn’t actually that easy, and most people wouldn’t be able to make it without protein shakes or supplementation.
As a relatable example, that’s the equivalent of the following:
5-6 chicken breasts a day.
Or
30 large eggs
Or
6 protein shakes
Or
5 litres of milk
Or
700g of cheese.
If you’re getting 40g daily, and your doing weight/strength training, I think you need to increase your protein intake massively.
In my view 40g is barely enough to maintain muscle mass, let alone increase it.