How well are you able to get 30 grams of protein within 30 minutes of waking?
One of the main supplemental rules that Tim Ferriss included in The 4 Hour Body was to get 30 grams of protein within 30 minutes of waking.
A lot of people refer to it on forums, but do you even know where this “30 in 30” came from? He mentions it in the book in an example of his father, who saw a 23lb weight loss in 2 months, but only 6 of it in the second month. When he started consuming 30g of protein in the morning within 30 minutes of waking “to restart fat-loss”, he dropped another 19lbs in one month.
He makes four recommendations for getting sufficient protein in the morning:
- Eat at least 40% of your breakfast calories as protein
- Do it with two or three whole eggs (each egg has about 6g protein)
- If you can’t handle the eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
- The third option is to use a protein shake or protein coffee
Here’s why, according to the book:
- Eating protein first decreases your white carbohydrate cravings, which in the morning aren’t usually ideal carbs. Do you often crave a bagel, toast, or donuts in the morning? Wouldn’t it be great to kick that habit?
- While you sleep, your body is doing a ton of maintenance, and part of that means it dips into your fat stores. When you give your body sugar in the morning, it’ll burn the sugar. I don’t know about you, but I prefer continued fat loss.
What does 30 grams look like?
- 5 whole, large eggs gives you 30g
- Generally, about 150g of sausage will give you 30g protein
- Tim also discusses using cottage cheese, and a cup gets you close to 30g protein
- 3-4oz of tuna is around 30g protein
- 5 c of lentils is 30g protein
- 24oz of BuzzFit Protein Coffee will give you 30g of protein
All of those, individually, are slow-carb compliant foods. So you could do something like 3 eggs, 50g sausage, and throw in some spinach for good measure and you’ll be getting 30g protein for breakfast. It’s not really as difficult as we want to make it sometimes.
The protein shake option:
Because we’re always in a hurry and have somewhere to go, this can sometimes be the easiest option. Be careful though, most of them aren’t very good for you,
They have a bunch of fillers, sugar, or artificial ingredients. None of that is what we want. Just be sure to read the label before buying and consuming.
How easy is it looking now?
Now that you’ve considered what 30g protein in the morning looks like and a few different ways to get it, are you going to give it a try? Whether it’s through eating eggs and sausage, or drinking protein coffee, it’s definitely worth it to try, especially if you’re in a plateau that you want to bust.
Source: Jason Jacobs