Protein Diet

[Repped]

So I've been working out and eating healthy for weeks now. I don't think I've been getting enough protein in diet. I heard 0.8-1.5 grams of protein per pound of body mass is ideal for muscle growth and recovery. I eat meats and eggs everyday but the thing is,is that I only eat 2-3 meals a day. I usually go to subway for first meal and get the foot-long Subway Club (double meat) on wheat with provolone or I'll get the foot-long tuna (double tuna) and eat half on lunch break and the other half after I get off of work. Later that night I'll fry up 2-4 eggs over hard and put a slice of roast beef, turkey, ham, and provolone on 2 pieces of wheat bread. I don't think this adds up to 185ish grams of protein though. I've heard that protein shakes are a good source but I've only been taking one scoop in 6-8 fluid ounces once right after I work out every other day. I've also heard that the protein from the shakes don't absorb well unless you just worked out. Can anyone help? I'm shooting for 180-190 grams of protein per day.

[Repped]

1. A regular tuna sub from there only has 30 grams of fat http://www.subway.com/applications/Nutr ... d=sandwich

2. Still though, looks likes I'm switching to footlong roast beef (double meat) 1260ish cals. 18ish grams total fat. 3200ish MGrams sodium. 104ish grams of protein. Better? Keep in mind I work out every other day.

3. The deli meat I have at home is low sodium

4. So what are better ways to get lots of protein without all the fat and calories?

5. And will 2 scoops of whey protein powder instead of just one help after workouts? And will I benefit from taking the powder on days I don't work out or will the protein not absorb?

[Fygle]

4. So what are better ways to get lots of protein without all the fat and calories?

Lean meats like chicken breast, pork, beef...eggs, fish, mushroom, etc.

[Repped]

1. She said "(not double)" but anyways I'm not worried about that

2. No I eat half at lunchtime and half after work. So 630 cals and 52g of protein at 2 different times. It's hard for me to eat a bunch of meals in a day, especially when I feel so full all the time from the protein.

4. And will I benefit from taking the powder on days I don't work out or will the protein not absorb since it's from a liquid shake?

Thanks for all the help!

[KajolThappar]

The high protein diet will cause you to lose weight but it will not cause you to ghain muscle...the body needs lots of protein when lifting weight to build enough tissue(muscles), but if you don't lift weight then the high protein-low carb diet will actually cause you to lose weight.....

[Boss Man]

True, especially as low Carb would reduce protein synthesis potential and increase the risk of dizzy spells.

[vgiljaca]

As far as your question about eating on days off from training, it is reasonable to say that protein with a sufficient supply of carbs and fat is mandatory, since on your days off is the time when your muscles are rebuilding and hypertrophy is taking place. When you are training you are straining your muscles, causing microtrauma and basically causing "injury" to your muscles. This is why a high glycemic index carbs and easily absorbable protein (like whey protein shakes) are recommended immediately after training, to mend those injuries and to jumpstart rejuvenation. On days off, however, the process of healing and hypertrophing is continuing, so protein that is taken with food is very well used even when you are not training.