MORE PROTEIN?

Arciero recruited 50 people (30 women and 20 men) who were already physically fit. All of them were put on a strength based program and all of them practiced protein pacing. All consumed the same amount of calories for the 12-week study.

Half the group consumed 2 grams per kg of bodyweight per day. The other half consumed 1 gram per kg of bodyweight.

After 12 weeks, both groups were leaner, stronger, and had built muscle. But the group that got more protein had lost more abdominal and visceral fat, built more muscle, and got stronger.

I like to keep my protein closer to 3g per kg of body weight per day.

To ensure you are getting adequate MPS (muscle protein synthesis) you want to be having minimum 25g per serve spread equally across the day, I would only go up from here.

Eating large protein meals with large gaps between has shown to be inferior, however, a larger serve before bed has been shown to help maintain muscle mass in times of diet.

The body can’t store protein like it does with fats and carbs, regular feedings is going to ensure you are not eating the muscles you are working so hard to build or maintain.

If 5-6 meals a day gets you down, invest in a good quality WPI to supplement between 3-4 solid meals.
30g of protein is roughly 150g of most uncooked meats. After cooking, this is like one big bite. You'll be able to do more.

How much protein do you do?