This follows post #28 rather than contradicting it.
For anyone arriving from a search: the marked solution above is the direct answer, and the replies underneath it add the caveats that make it safe to use.
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Nutrition & Training · Protein & intake · continued
Revisiting: Protein density versus volume when you cannot eat much posts 31–60
This is a continuation of a long topic, addressed by post number rather than by page. Start at post 1.
taper_shift, post #18: I read post #16 twice before replying, because I had assumed the opposite. 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. 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.
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so.mbeki, post #15: post #14 is right about the mechanism and I think understates the practical bit. 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
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.
Makinen, post #24: 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. Go to post
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.
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.
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On post #34 — agreed on the reasoning, with one qualification.
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.
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w.moreau, post #5: On the opening post — agreed on the reasoning, with one qualification. 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… Go to post
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.
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.
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Coming back to post #39, because the follow-up matters more than the original answer.
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.
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f.espinoza, post #1: Revisiting: Protein density versus volume when you cannot eat much 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, 88 weeks. I have also recorded protein… 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.
dietitian_hollis, post #35: 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. 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.
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.
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This follows post #43 rather than contradicting it.
Thank you for the correction. I have edited my earlier post with a note rather than silently, so the thread still makes sense to read. The error was mine and it was the kind that comes from remembering a figure instead of looking it up.
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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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e.ferreira, post #33: 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
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.
IMainwaring, post #2: 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. Go to post
Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
k.asante, post #42: Picking up post #39: that is the part I would want checked first. 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. Go to post
Worth separating two things that post #48 runs together.
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.
so.mbeki, post #3: I read the opening post twice before replying, because I had assumed the opposite. 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
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.
p.fontaine, post #40: 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. Go to post
On post #52 — agreed on the reasoning, with one qualification.
Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.
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.
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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.
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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.
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