Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
9 likes 14mo
Nutrition & Training · Protein & intake · continued
Follow-up: Tracking intake honestly when appetite is absent posts 61–90
This is a continuation of a long topic, addressed by post number rather than by page. Start at post 1 · go to the accepted answer.
post #61 is right about the mechanism and I think understates the practical bit.
Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point.
2 likes 14mo
I read post #61 twice before replying, because I had assumed the opposite.
Fibre: adequate fibre intake supports fullness and gut motility, both of which matter during the gastrointestinal effects of these compounds. High fibre on top of appetite suppression requires attention to hydration and gradual introduction.
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s.grigorescu, post #1: Tracking intake honestly when appetite is absent Writing it up because I had to work it out twice and would rather nobody else did. Longitudinal report with the method stated, because a number without a method is not a measurement. Same scale, same time of day, same conditions, 79 weeks. I have also recorded protein intake and… Go to post
Eating anything at all: on substantial appetite suppression, eating enough total calories to maintain lean mass is the priority. Protein comes second to total intake.
Fibre: adequate fibre intake supports fullness and gut motility, both of which matter during the gastrointestinal effects of these compounds. High fibre on top of appetite suppression requires attention to hydration and gradual introduction.
5 likes 14mo
Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point.
0 likes 14mo
r.zielinski, post #9: On post #5 — agreed on the reasoning, with one qualification. Practical note that does not fit anywhere else. Whatever you conclude from this topic, write down what you did and when. The single most useful thing in your own records is not any individual result; it is that they are dated and consecutive. Go to post
Coming back to post #65, because the follow-up matters more than the original answer.
Meeting protein targets on suppressed appetite: this is where the practical difficulty lies. Eating more protein when appetite is suppressed is genuinely hard. Front-loading the day, prioritising density over volume, and accepting this is a problem worth solving all help.
p.fontaine, post #61: Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once. Go to post
Picking up post #65: that is the part I would want checked first.
I disagree with the reply above, and I think the disagreement is substantive rather than terminological.
The distinction being drawn does not survive when you look at the published data for this specific question. I would be glad to be shown wrong on this, because the version I am arguing against is more convenient.
Protein supplements: whey, casein, and plant-based protein powders can help hit targets when whole-food intake is limited by appetite. Protein quality (all essential amino acids) matters more than form.
8 likes 14mo
a.westergaard, post #31: Picking up post #28: that is the part I would want checked first. Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point. Go to post
Timing of protein: spreading protein intake across the day, with some at each meal, is more practical than trying to hit the whole target at one sitting on suppressed appetite.
Leucine and MPS: leucine stimulates muscle protein synthesis at a threshold of roughly 2 to 3 grams per meal. That influences how much protein per meal matters, but total daily protein still matters most.
30 likes 14mo
diluent_watch, post #16: On post #12 — agreed on the reasoning, with one qualification. Protein sources: animal sources (meat, fish, eggs, dairy) are denser and easier to hit targets with. Plant sources require higher volume. Neither is nutritionally superior; volume and personal preference matter. Go to post
Worth separating two things that post #70 runs together.
Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
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Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
22 likes 13mo
m.ibarra, post #25: Timing of protein: spreading protein intake across the day, with some at each meal, is more practical than trying to hit the whole target at one sitting on suppressed appetite. Go to post
On post #74 — agreed on the reasoning, with one qualification.
Two things before anyone answers the substance.
First, the context in the first post is clear and specific. Second, the question is framed so that an answer can actually address it. Both are the norm here and both matter more than they sound.
Meeting protein targets on suppressed appetite: this is where the practical difficulty lies. Eating more protein when appetite is suppressed is genuinely hard. Front-loading the day, prioritising density over volume, and accepting this is a problem worth solving all help.
29 likes 13mo
I read post #78 twice before replying, because I had assumed the opposite.
Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point.
0 likes 13mo
s.vogel, post #67: Coming back to post #65, because the follow-up matters more than the original answer. Meeting protein targets on suppressed appetite: this is where the practical difficulty lies. Eating more protein when appetite is suppressed is genuinely hard. Front-loading the day, prioritising density over volume, and accepting this is a problem… Go to post
Fibre: adequate fibre intake supports fullness and gut motility, both of which matter during the gastrointestinal effects of these compounds. High fibre on top of appetite suppression requires attention to hydration and gradual introduction.
p.fontaine, post #61: Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once. Go to post
Protein supplements: whey, casein, and plant-based protein powders can help hit targets when whole-food intake is limited by appetite. Protein quality (all essential amino acids) matters more than form.
Worth separating two things that post #83 runs together.
Timing of protein: spreading protein intake across the day, with some at each meal, is more practical than trying to hit the whole target at one sitting on suppressed appetite.
30 likes 13mo
post #87 is right about the mechanism and I think understates the practical bit.
Protein supplements: whey, casein, and plant-based protein powders can help hit targets when whole-food intake is limited by appetite. Protein quality (all essential amino acids) matters more than form.
15 likes 13mo
b.jansen, post #55: post #54 is right about the mechanism and I think understates the practical bit. Leucine and MPS: leucine stimulates muscle protein synthesis at a threshold of roughly 2 to 3 grams per meal. That influences how much protein per meal matters, but total daily protein still matters most. Go to post
Coming back to post #87, because the follow-up matters more than the original answer.
Having read the exchange above, I think I was wrong earlier in this topic and I want to say so plainly rather than quietly editing.
The correction was fair and I had been repeating something I had not checked carefully enough.
me.eriksen, post #36: I read post #34 twice before replying, because I had assumed the opposite. Liquid versus solid: protein in liquid form (shakes) is easier to consume in volume but might not be as satiating as solid food. Using both together can help. Go to post
Picking up post #87: that is the part I would want checked first.
Liquid versus solid: protein in liquid form (shakes) is easier to consume in volume but might not be as satiating as solid food. Using both together can help.