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Posted by u/zone2nerd·

Anyone else try eating protein first for every meal? Results after 8 weeks

TL;DR: I've been eating protein first for 8 weeks and it's helped with satiety and energy during runs. Curious about nutrient timing and performance.

I've been experimenting with starting every meal with protein for the past 8 weeks, and I have to say, the results have been pretty fascinating. My macros have been on point, usually hitting around 150-180g of protein daily, with a split of 30% carbs, 40% protein, and 30% fats. I mainly focus on lean meats, Greek yogurt, and protein shakes, so I guess the food quality is also decent.

One of the most noticeable changes has been satiety levels. I feel fuller longer, which has helped me resist those pesky cravings for snacks and sugary stuff, especially during my afternoon runs. In fact, my energy levels have been pretty stable throughout the day. My training data from Strava shows I've been able to maintain or even improve my pace during longer runs, which is crucial for my endurance goals.

I'm still figuring out nutrient timing, though. Sometimes I wonder if I should adjust the carbs depending on the intensity of my workouts. Any thoughts on how protein-first might affect performance or recovery? Should I be looking into adjusting my eating windows or incorporating refeeds? Would love to hear your experiences or any data you have on this topic!

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u/rpe_skeptic·

Ngl, I'm skeptical about the whole protein-first thing. Seems like a trend that complicates eating. Just eat what you like and balance it out, right? Don't overthink it.

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u/bro_split_bro_420·

Facts. But you can't deny that focusing on protein can help with gains, bro! I'm all about that bro split and I find starting with protein really helps me hit my numbers. Plus, nothing hits like a big ol' steak before a workout. Just saying.

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u/justliftingstuff·

Skill issue if you're not seeing results, honestly! Protein helps with satiety, but don't forget about the other macros. Trying to tweak carbs for your workout intensity is smart. I'm just here lifting stuff, but I think you're on the right track.

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u/marathonmaniac99·

That's awesome to hear about your results! I've been running marathons for years, and I've always focused on a balanced diet. I started incorporating more protein into my meals about a year ago, and I noticed a similar boost in my energy and overall performance. I also think it helps with recovery. Have you tried adjusting your carb intake post-workout yet? It might help with your recovery even more.

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u/macrocounter98·

I think there's real merit to what you're doing! I've been tracking my meals manually for a few months now, and the consistency is key. Since I started focusing on protein first, I'm feeling way more satisfied and less tempted to snack. I'd recommend continuing with that approach, but keep an eye on your carbs based on your workout intensity

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u/deadlift_dan·

This is exactly how I approach my meals, protein first all the way. Hitting those protein targets helps me recover faster and keeps my lifts strong. My deadlift's gone up since I started this, and I feel more focused during workouts too

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u/zombielifter·

Protein first can really make a difference! I track my macros with MacroFactor, which helps me adjust my carb intake based on my workouts. If you're maintaining those high protein levels, you might want to consider tweaking carbs around your runs for optimal energy. It's all about finding what fuels you best.

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