How much: As strength athletes, higher than normal protein intakes are needed to support the increased recovery demands & growth of LBM (Lambert et al 2004). In general, it has thus been shown that 1.2-2g/kg is suffice to allow for adaptations from training when at/or above maintenance (Phillips 2006) however there are circumstances where requirements may differ. For example, requirements vary depending on energy availability ie. increase when in a deficit & vice versa (Mero et al 2010) with those extremely active and/or in a deficit often requiring higher intakes of 2-3g/kg to preserve LBM (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999). Finally, as the most satiating of the 3 macros (Paddon Jones et al 2008) higher intakes may be beneficial for those with large appetites..
How often: A dose of ~3g leucine/meal is required to saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Once stimulated, MPS then peaks after 2hrs before declining to baseline after ~3-4hr (Bohé et al 2001). Therefore, for the goal of maximizing the anabolic response from protein ingestion, the above suggests that one should avoid spacing meals out too closely & far away from each other. Therefore, considering ~3-4hr be the duration MPS takes to rise & fall, in a typical 14hr eating window (8am-10pm) 3-4meals/day spaced out at 4hr intervals has shown to MAXIMISE the anabolic response & thus rate of LBM gain (Areta et al 2013, Munster & Saris 2012). However, note that to effectively maximize the anabolic response, its necessary you reach that key 3g leucine threshold AT EACH MEAL. In practical terms this means to consume ~30–40g quality protein/meal (as pictured) (Phillips & Van Loon 2011). Furthermore 3-4 meals has shown to result in higher satiety ratings over higher & lower feeding frequencies (Leidy et al 2010) thus another benefit of the “3-4meal rule”..
Conclusion: 30-40g, 3-4x/day seems best if you are wanting OPTIMISE gains. Again, before you stress about this, the most important thing is that you achieve 1.2-2g/kg TOTAL per DAY. Feeding frequency can just be the 🍒 on top.
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Oh look at that haha! Eggs, cream cheese and tomato again! I’m not super creative but I freaking love this. It’s my fave! I haven’t posted for a couple of days because I was away with a couple of friends. I may upload some of the pics. Anyways diet went right out the window so slowly getting back into it. I was supposed to start on Tuesday but the drinking and sun exposure left me feeling a lil ill and my mouth is all swollen from a giant cold sore. So I’ve been a bit down in the dumps and have been eating comfort food. Today I’m back into it though and it feels good :) I’ve gotten on the scales and decided to just give up on that because it’s just disheartening after 4 weeks I haven’t lost anything on the scales. I have to constantly remind myself that it’s harder to lose weight on dialysis and it will take longer to see results. I feel better in myself and am noticing a difference in how I am feeling less bloated and gluggy so I’m just going to keep going because of that. #weightloss#dialysis#weightlossjourney#liteneasy
When I started my fitness journey, I was definitely in a place of “I’m doing this because I don’t like my body.” And let me tell you, that is not a sustainable mentality. I started seeing the best results and feeling my best when I started taking the time to work on all of me, mentally and emotionally.
This quote really resonated with me and was a good reminder. I work hard and pay attention to how I’m fueling my body because I love and respect it now. It took some hard work, but I’m so happy to be where I am.
This girl did not want to workout I put it off all day. I kept trying to come up with excuses but then I sat here thinking how hard I have worked and how far I have come just since starting my Ketones in September even without being able to workout for 8 weeks because of my surgery so I got my butt and worked out. I am so glad I did I feel better having gotten my workout in. #noexcuses#hardwork#dedication#weightlossjourney
0 012:41 AM Dec 14, 2017
BOD SQUAD! I see my aunt about once a week, or once every two weeks. Today I showed her some of my transformation photos and she started crying! Saying how she sees me all the time, and I just look like “me” (not in a bad or mean way, but it’s sometimes hard to see a difference when you see someone often) And she just kept going on about how proud she is of me and how far I’ve come. It meant so much to hear that. Bless the people out there who love and support you in trying to better yourself. 💜
Let us not lose sight of why it's so crucial we ALL go vegan ASAP. Why we must stop purchasing and consuming animal flesh and animal bi•products. When we stop buying it, the huge corporations will stop producing it. We truly have the power and it's a beautiful beautiful thing! Let's all join together in the peace movement and end animal cruelty in 2018! 🙏🏼🙏🏼🙏🏼❤ ...unless your okay with hurting innocent animals for no reason at all?! 🤔 I'm 99.9% sure you aren't. So ball/vagina up and match your actions to your moral and ethical stances 💕💕💕❤💕
Finished up my Christmas shopping today with my parents 😁. I’ve been feeling quite “fluffy” lately so I figured I better get back on track and stay on track. Body beast total body ✔️. Lifted heavy and did every. Single. Rep 😜. #liftheavy#christmasshopping
1 912:39 AM Dec 14, 2017
so I gained some weight recently, a little from muscle gain as I’ve still been exercising regularly, and a lot from unhealthy eating & drinking habits. so this is for anyone that ever feels discouraged while trying to lose weight because I feel it a lot right now. Sometimes I can obsess to where if my pants don’t feel loose on me I think I gained back all the weight I lost and I start to really dig in and hate on myself. Just because you lose your way doesn’t mean you can’t find the path back. stay strong, focused, and determined; remove yourself from toxic people and situations. for anyone wondering I’m loving virginia so far cause I’ve really been able to focus on myself and my music and kinda reinvent and find myself again. happy humpday everybody enjoy the rest of your week!
One southern thing that I love and most people have never heard of is brusnwick stew. It's really hard for me to describe but it's kind of a ketchupish based stew with pork and chicken (sometimes squirrel 😂) with lots of veggies all mixed in. But anyway it's so good with hot sauce and BBQ and hush puppies and French fries and 🤤🤤🤤🤤🤤🤤but today I only had it by itself with some hot sauce. I gotta be good!! #weightwatchers#weightlossjourney#fitness#fitnessmotivation#dinner
It is really hard to stay balanced at this time of year! Many tend to throw in the towel and say I will start again in January! I know! I was one that did that! I now have this tasty little treat to keep me on track during the holiday season. It helps with cravings and keeps me full for all of those holiday parties!
But why wait until January?
Did you know the average person gains 10-15 pounds over the holidays?
Will that be you?
Isn’t your health worth it now?