I wonder what they mean by that as the body just uses protein in other ways once it’s hit what it needs.
The actual figure in trained athletes is 1.4 - 2 and depends on various factors but more important than the daily amount is timing, you cant just eat one huge steak a day, better to cut it into 4 and eat little and often. After exercise is also a key time to replenish stores
I am doing some S&C around 5 days a week, last week 4h30 total.
In terms of diet. I have one piece of salmon a week, other than that i am on a whole food plant based diet. For the first time ever i am considering taking protein supplement, but not sure. I eat lots of beans, lentils, tahini etc, basically lots of high protein veg. I make my own Humous. However, i do not know how i would tell if i am short of protein. I also take vitamine B12 and D supplements
Sorry for late reply, with interviews, training and studying German every morning, I am finding myself really short of time, god knows how I will find time when I get a new job
What leads you to think that you are protein defficient? its a genuine question and one I have been asking myself, and I really have no idea how to determine if this is the case
On one hand, people like Rich Roll are very vocal about not needing protein supplements, he claims to get plenty of protein from a whole food plant based diet.
On the other hand, a lot of top athletes and coaches say that protein supplements are essential.
I suspect, like so many things, that it is not so simple. Maybe some people do not need to take supplements, while other do.
On the whole I am pretty sceptical about the sports nutrition business. I do get the need for gels during a race,
It’s a good question too. As far as I can read studies they show us optimal level of protein intake to support performance gain, so if you were ‘deficient’ or rather ‘not optimal’, you would show slower progress and adaptations from the training stimuli - hard to measure, right?
Consequently the best approach is to try to take in the optimal amount and infer that you will benefit.
Similar to the science of training we aren’t at a stage of saying x amount of y provides z, it’s imprecise.
Combination of recommendations from articles online and also, if I don’t eat protein then I eat more carbs instead! My wife is vegetarian so we have lots of beans, pulses but I find myself still craving meat!
I dont take any supplemented protein as I’m not training enough but when I was training like you are then I sure did. Theres probably no way to know for sure if you NEED it but there is no harm in supplementing protein & it’s a terrible shame to put all that work in & not get the gains from it if your short.
Its very hard to know if you are deficient or not as the symptoms for not getting enough could be a lot of other things and would require a lot of narrowing down.
It seems to be pretty well agreed that protein is required and best taken post training, from a weights perspective at least.
My personal take and approach is that adding some extra into your diet via powder (whey etc) is at the very least not going to cause you any negative effects. I think taking some after any reasonably high intensity training be that weights or cardio (run, bike, swim) is a good idea. I have some in with my porridge in the morning and usually some (the clear why stuff) after a run or a gym session. I caveat this with, unless your already shovelling huge amounts of food down.
I think you are right to be skeptical about the sports nutrition business but the cost of some protein powder is fairly negligible and will last you quite a while. An order of £50s worth is likely to last me a good 6-8 months.
muscle loss, pretty key. I doubt that anyone is protein deficient even with a basic crap diet, not optimum intake maybe, but nowhere near deficient. at the published minimum of 0.8g / kg, maybe a bit more ~1g/kg if plant based to make sure you get a good mix of essential aminos so a 70kg person is 56g. You think even a plate of pasta can give 5g or so, rice, potatoes even have protein in. It soon adds up.
Ok, poor choice of words, when I say deficient, I mean could you be processing more and getting the benefits.
except for farts.
I got a tin of this today, suitable for vegans.
I spent £60 at KOM Fuel and it was free
Yesterday was a pretty epic training day,
Friend asked me if I would like to run up Zugerberg, my local mountain, it’s only 600m, but the ascent is around 4.5km, so 13.5% average, and there are a few flat stretches and some parts at 25-30%. Overall we did around 17km, in 1h45m, taking it pretty easy most of the time.
In the evening I had the ZRL race with BL13, then a 45min break followed by the same ZRL race with my IRL club ZZP. Manage 4.8 wkg in the first race and 4.5wkg in the second. Avg power was a fraction above my 2h20m 100km IRL effort last year.
I thought that last week was a lighter week, but when I review my Weekly TSS on TP, I am hitting a pretty consitent 1200 per week and averaging 21 hours per week. However, other than ZRL, the vast majority is Zone 1&2
I presume you are getting more sleep as you aren’t working? Which is helping the recovery, along with the reduced stress of work?
Those 2 make a big difference to me when I have a few weeks off from work.
I wish I was getting more sleep. I am doing a German course from 8am to 11:30 5 days a week. This is something that I have been neglecting while I have been living here, so now time to sort it out properly. Also looking for a job, preparing for interviews etc is also taking a lot of my time, and since my wife started a job on 1 Jan, I have to do cooking and housework. So I am busier now than I was working full time.
However, it is certainly true to say that I am more relaxed than ever before
Job hunting is going well. I am well down the interview stages with 3 companies. The biggest challenge is to get past HR. 2 of the companies I am talking to actually approached me.
See my comment in the Existential thread regarding time off. The parenting and domestic activities don’t go away 
I am bang on where I would like to be at the moment.
At the start of the year, I did an FTP test (325) and used this to reset my FTP. Yesterday, TP gave me a new FTP of 341. What was most encouraging was the way I felt after that effort (Chase Race on Zwift) I had a real spring in my step. Last year, when I was getting great results racing, I felt like this, however, in January, even though I was training well, my legs felt dead, but now the spring is back.
Weight is down 4kg since the start of the year, when I wear my bib shorts there is no tummy overhang anymore
I’ve always found the ‘Fitness’ moniker odd; really it’s ‘training load’.
Absolutely correct, I ignore that it says fitness, as far as I can tell it has very little to do with fitness. I can get a TSS of 150 by doing an hour easy bike, an hour S&C and an hour easy run… this is making me fit. or I could get a TSS doing a hard 25km run or 1.5 hour race on Zwift, that is just making me tired
Welcome to my life.
All cooking, split of remaining housework (not ironing, dusting, washing clothes - I get the tasks like; clean the bathrooms, kitchen etc)
My wife last night:
“when are you going to clean the bathrooms”
