Have seen great advice that applies to both people in a deficit trying to lose weight and people trying to bulk up, suggesting you hitting your protein goal EARLY in the day (or at least making a good dent in it)
What are your tips for: a) How you calculate your protein goal (if you have one!) and b) How you make a big step towards it EARLY (if you do!)
If you want greater muscle protein synthesis and growth, it is more beneficial to space your protein intake out more evenly during the day for optimal absorption. Not knowing your individual body composition or type of proteins you will be consuming, I can just generally recommend that you consume around 20-35g protein per meal and then based on your individual needs, consume the rest of your recommended intake in snacks in between- 2-3 hours in between meals for the best protein utilization versus trying to get the majority of protein in earlier in the day. (of course, if muscle growth is your goal).
Good rule of thumb for protein needs is 1g per pound of body weight. This will almost certainly give you MORE protein than your body needs to build muscle, but not so much that you risk doing yourself any harm.
Yummy, high-protein breakfast options are plentiful, so I recommend looking around google for recipes you find particularly appealing. I’ve set out some of my easy go-to’s below:
smoothie with high quality protein powder, almond milk, frozen banana and berries, and a handful of spinach
plain Greek yogurt with frozen bananas and peanut butter (eat as-is or mix in a blender / food processor for a “healthy ice cream”)
cottage cheese with mashed avocado on toast, topped with pepper and tomato if you’re feeling fancy
omelet made with 1 egg + 2 egg whites, veggies, and some shredded cheese. Typically I’ll add a slide of avocado toast or some fruit to make it more satiating and hit all my macronutrients (protein, carbs and fats).
Protein goal: 1.6-2.2g per kg of body weight. If you are less concerned about muscle mass, 1.2g would probably be ok too.
My breakfast is always overnight oats with 40g of protein powder. It comes to 46g of protein (and is delicious).
As per the Dietary reference intake data for macronutrients, a sedentary adult should consume 0.8 grams of protein per kg of body weight. For this, I prefer Protein powder from Genetic Nutrition and eggs.
The protein number isn’t black and white. Having a little extra for insurance won’t hurt you though. I skip breakfast and eat a late lunch so I have a 60 gram casein shake in the morning to hold me over.
I gram per Lb of body weight is what I do.Other popular targets are:
-1 gram per Lb of lean mass
-1 gram per Lb of goal weight
-1 gram per cm in height
I aim for 40-50ish grams per meal, and make up the rest in a snack or two.
If using plant based protein, increase that target number by 15-30% due to bioavailability difference when compared to animal proteins.