Four months ago I was unhappy with how I looked and decided I needed to change.
I've been intermittent fasting and exercising and dropped about 10kg, so I'm down to about 70kg.
Now I'm looking at building muscle, but I almost certainly don't get enough protein. When I looked up how much I should be eating, it's about 1.6g per kilo, or for me about 115g.
I've been drinking a meal replacement shake for lunch which is advertised high in protein at about 14g, then eating a reasonably low fat dinner which is definitely not 100g of protein.
I need to get more in, but I just don't know how, and looking online it's lots of specific recipes but I'll end up cooking 3 dinners a day for family which is a lot.
I'm looking at that Surreal cereal which is 15g a serving, which if paired with a protein shake I can bump up to about 35, but I'm still a way out.
How can I bump up the intake relatively easily?
Pretty sure that's been debunked, you body regulates aborbsion rates to accommodate the amount of nutrients it has available, there's no real ceiling.
Pretty sure the linked study from 2020 (a meta study) and their sources as well as other studies still suggest that rate. Until I see other scientific sources I don't consider it debunked, but take it as good guideline for efficient resource usage.
https://pubmed.ncbi.nlm.nih.gov/38118410/
Published about a year ago and I think it's the first study that actually tested what happened with regards to muscle synthesis when eating a large amount of protein in one meal (~100g) compared to spreading it out. The summary is that your body does process it less efficiently when consumed in one sitting, but the difference isn't big enough to matter until you start micro-optimizing things.
Nice. Thanks for adding a source!