[OC] A year of trying to reach 78kg (172lbs). I'm 25 years old, male and 188cm tall (6'2). More info in the commentsleovolpe OP t1_iwc9gay wrote
Reply to comment by vtriple in [OC] A year of trying to reach 78kg (172lbs). I'm 25 years old, male and 188cm tall (6'2). More info in the comments by leovolpe
No, the big problem for me is the diet more than the workouts. I tracked my macros for two weeks and I eat about 100-150g of proteins a day and 2500-3000 kcal
vtriple t1_iwca6iw wrote
Yeah, diet is super tough and will be 50% of your results. If you want the best results you need multiple types of protein as well. Something most don't think about is if you drink 30gs of whey isolate, you would maybe be lucky to actually absorb 5gs of that. If you're in really great shape and also take other supplements it might be a bit higher and closer to 7-8gs. So really you need different sources of protein every 1-2 hours throughout the day for optimal results.
RD__III t1_iwcsje0 wrote
> you would maybe be lucky to actually absorb 5gs of that. If you're in really great shape and also take other supplements it might be a bit higher and closer to 7-8gs. So really you need different sources of protein every 1-2 hours throughout the day for optimal results.
This has been debunked. You use all the protein you eat. There are limitations regarding muscle-protein-synthesis, and high quality protein after a fast, but overall, it's not a major issue unless you are a body builder. Meeting macros and calories is significantly more important than spacing.
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vtriple t1_iwcuc66 wrote
I am not an expert by any means but the first think you linked mentioned what I'm talking about and linked it as a reference
https://pubmed.ncbi.nlm.nih.gov/16779921/
It mentioned rates here "Whey is a “fast-acting” protein; its absorption rate has been estimated at ~ 10 g per hour [5]. At this rate, it would take just 2 h to fully absorb a 20-g dose of whey. While the rapid availability of AA will tend to spike MPS, earlier research examining whole body protein kinetics showed that concomitant oxidation of some of the AA may result in a lower net protein balance when compared to a protein source that is absorbed at a slower rate [10]. For example, cooked egg protein has an absorption rate of ~ 3 g per hour [5], meaning complete absorption of an omelet containing the same 20 g of protein would take approximately 7 h, which may help attenuate oxidation of AA and thus promote greater whole-body net positive protein balance."
RD__III t1_iwcv9dl wrote
That article is talking about overall daily intake, not limitations on a "per meal" basis. Specifically crazy high protein intake (they quote 200g-400g). There is nothing I can see in the abstract related at all to having smaller meals every 1-2 hours instead off fewer smaller ones, which is your initial claim.
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>For example, cooked egg protein has an absorption rate of ~ 3 g per hour [5], meaning complete absorption of an omelet containing the same 20 g of protein would take approximately 7 h,
This seems to fly directly in the face of the "1-2 hours" claim I was refuting anyways?
vtriple t1_iwcw5gl wrote
My point was that if you ate 20 cooked eggs you're not going to absorb 60gs of protein per hour. It would only be ~ 3gs per hour. So it really depends on the type of protein used etc.
RD__III t1_iwcwjuo wrote
>My point was that if you ate 20 cooked eggs you're not going to absorb 60gs of protein per hour.
Yeah, but there's minimal difference between eating 3 cooked eggs at breakfast, or having a hardboiled egg every hour till lunch.
And frankly, none of that *really* matters unless you are a top tier competitor. If you're trying to get stronger for yourself, just up the protein intake, watch the calories and you'll be fine.
vtriple t1_iwcx8vg wrote
Aiming for at least 3-5 diff types of protein across the number of Gs you should get a day is the best bet.
RD__III t1_iwcz32l wrote
Define "type"?
Unless your Vegetarian or Vegan, It's not a massive worry, as most all animal sources are complete proteins, not incomplete, so it's not required to have different sources to get all the essential amino acids.
Sure, you don't want to just eat whey all day everyday, but yet again, you should focus more on a solid amount of protein, meeting your calories and sticking to your diet than making sure you eat every 1-2 hours, or you have 5 different "types" of protein, or you eat within 30 minutes of completing a workout, or whatever hyper specific study some influencer decided to overhype for views.
This whole overcomplication around dieting is really unnecessary unless you're a top tier athlete. you'll do a lot better changing your focus from "protein types" to just staying on diet and program.
vtriple t1_iwczh8p wrote
Well, this is all from training I did to become a top-tier athlete, so that's probably why it sounds a bit off. I'd call it optimization because you need all things to be right.
RD__III t1_iwd5wdk wrote
Yeah, And I used to be in the same boat. But for a person with a 9-5 and a host of obligations, trying to factor in all that optimization causes you to lose the forest for the trees. you spend so much effort for that one percent increase, you start to miss the +25% stuff.
vtriple t1_iwd6ivy wrote
That's actually a really good point. Maybe next time I try and get back into it more seriously I should scale some of this stuff back.
RD__III t1_iwd9hfc wrote
>Maybe next time I try and get back into it more seriously I should scale some of this stuff back.
I really recommend it. I tried to hop back on the fitness train after college and failed multiple times because I kept trying to keep track of the minutia, would fail at it, then would downward spiral due to my failure.
Nowadays, I just track my protein and calories, my taste enforces enough diversity in meal composition, and follow a simple(ish) program, and am stronger than I've ever been in my life (although I need a lot more conditioning, which is going to get added after my current program cycle).
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