Item — HN Reader

I've had the pleasure of working with a personal trainer who has a broad educational training background. She emphasized that creatine "kind of helped" but it was really only that last mile 5% benefit. And the effect would mostly be long-term (1-2 years of dedicated training). She just told me to focus on trying to get 1 gram of high quality protein daily for pound of body weight.

This study is just one study, but to me just highlights her same observation even more.

1 comments

>She just told me to focus on trying to get 1 gram of high quality protein daily for pound of body weight.

You hear this a lot, but it is incredibly difficult to eat eg 175g of protein every day. That's 4 chicken breasts, every day.

I don't think it's that difficult if you're training a lot and eating accordingly. For someone eating 3000 calories a day, that's less than 25% of calories from protein, which is pretty reasonable.

It's harder if you're not eating a lot overall, but still doable with some planning and the occasional protein shake.

Thats basically how all my lifting friends eat. In college it was chicken breast and white rice and franks red hot sauce to make that otherwise unseasoned food palatable every dinner and lunch. Copious protein shakes. You can imagine the farts from my roommates during bulking…

Its really not that hard. I mean sure it takes some planning and avoiding excess fat=carbs but lots of the following will get you there easily - - eggs - beans - yogurt - beef - chicken - some kinds of cheese