Ah yes, an oversight on my part there.
Here’s the meal plan you requested:
2 meals of 80g chicken, 200g white rice, 100g broccoli, 100g apple
2 meals of 200g eggs, 200g sweet potato, 100g carrots, 200g blueberries
Neither of these meals would be likely to generate muscle protein synthesis given this is about 15g protein in sum with chicken (so 2 meals of 7.5g animal protein) and the eggs would be about 12.5g of animal protein per meal. Sorry dude.
That gives you 132g of protein, 54g of fat, 338g of carbs, 41g of fiber, and a reasonable amount of fruits/vegetables at just over 2300 calories. I can add in more food variety or move more of the calories from starches to fruits and vegetables, but it doesn’t really change the protein numbers much. It’s not difficult to come up with all kinds of realistic diets that meet the criteria you mentioned.
Sure, if you’re not trying to get enough EAAs to drive MPS it’s reasonably easy.
To be honest, I’d have a harder time coming up with a diet that hits 250g of protein at 2300 calories without deliberately increasing the amount of animal protein. Even if you eat chicken breast for all of your animal protein needs and fill up the rest of your calories with beans, you’re barely breaking 200g of protein.
LOL. Look, Shem- if you allow for 20-30g of protein from animal per meal and constrain your fat and fiber as indicated, you’re going to get a higher protein value. I am not sure why you keep disputing this.
I think it’s mostly because of the “7 Rules to Optimize Protein Intake” article where you say that “the optimal protein intake per day is initially based on how much protein a person needs per meal to maximize MPS multiplied by the number of meals they will have per day.” I recognize that you include some additional modifiers (age, gender, animal protein vs vegan protein), but none of them seem applicable to this conversation. My conclusion from reading this was that I could achieve optimal protein intake by eating enough protein to maximize MPS 3-5x/day, which seemed to conflict with other common recommendations, including your own guidelines written elsewhere.
Not really, no.
It seems to me that the amount of trace protein in a 2300 calorie diet is probably going to be somewhere between 20-50g, unless the diet is heavy on legumes or something like that. That explains why not everyone needs exactly the same protein intake, but this seems like a bit of a red herring. If trace protein was the primary reason for differing protein recommendations, I would expect you to be recommending higher protein intakes for bulking diets than for cutting diets, and that’s the opposite of what I see.
That would be an incorrect conclusion then
If I am currently eating the 2300 calorie diet described above, which meets all of your requirements for fat, fiber, and optimal protein intake (as per “7 Rules to Optimize Protein Intake”), would I benefit from eating more chicken and less rice/potato?
YES!
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