Based on your info here, my gii ok multiplies more than 1.2g/kg. I’m 63kg, 74 years, and I’m getting around 106g per day from formula. The volume is about 1600ml of drink. I try to do 400g doses fours starting early 6-7am, and another by 10, then 2 and 5 or 6pm.
I think threshold crossing is happening. What’s missing is exercise now.
I can’t drink much after 7pm bc of serious GERD. Bedtime casein is likely not an option. Besides, 40g of casein is pretty huge. The stuff is gritty and it’s just a problem for me.
What’s frustrating is at this age: 1) hunger doesn’t rear its head, 2) relying on full meal replacement formula means I have to really focus or I miss a time window. Then play catch up and that can be troublesome keeping it down. 3) if I do anything, prep a meal for dinner for wife and friends, do a repair project at home, go out for necessary stuff that bridges two time windows, it’s easy to get off track. Hunger doesn’t remind me, geriatric entropy (haha) doesn’t help either.
It sounds like you’re hitting those protein/leucine thresholds several times a day. Given that you’re getting sufficient protein, bedtime casein may not add much anyway.
A limited appetite can be a real challenge. My mum rarely sat down to a meal she was looking forward to. Instead, they often felt like a challenge to be overcome.
I’ve added a protein shake at breakfast after realising how low in protein my otherwise healthy breakfast is. I used to make a ‘fancy shake’ with frozen fruit, but it always felt like too much early in the morning. Now it’s just protein powder and milk. It goes down in a few gulps without feeling like an extra meal.
So, when are you getting back on your bike? And maybe adding a few upper body strength exercises, too?
A friend visits from UK next week. I bought some cycling shoes to fit him and will get him on a bike to learn about high end cycles, shifting, basic skill etc. that will be my catalyst. I’ve no real equipment other than small to 8kg dumbbells I used to rehab after shoulder repair. I guess that’ll have to do.
Ben, your bank account analogy perfectly illustrates how muscle protein
synthesis actually works. It is a binary switch that requires a specific
threshold of amino acids to turn on, meaning a meager 14 grams at breakfast
leaves your body in a catabolic state after an overnight fast. You cannot
out-eat twelve hours of tissue breakdown by simply gorging on a massive steak at
eight o'clock at night.
DR Tom Kane
Based on your info here, my gii ok multiplies more than 1.2g/kg. I’m 63kg, 74 years, and I’m getting around 106g per day from formula. The volume is about 1600ml of drink. I try to do 400g doses fours starting early 6-7am, and another by 10, then 2 and 5 or 6pm.
I think threshold crossing is happening. What’s missing is exercise now.
I can’t drink much after 7pm bc of serious GERD. Bedtime casein is likely not an option. Besides, 40g of casein is pretty huge. The stuff is gritty and it’s just a problem for me.
What’s frustrating is at this age: 1) hunger doesn’t rear its head, 2) relying on full meal replacement formula means I have to really focus or I miss a time window. Then play catch up and that can be troublesome keeping it down. 3) if I do anything, prep a meal for dinner for wife and friends, do a repair project at home, go out for necessary stuff that bridges two time windows, it’s easy to get off track. Hunger doesn’t remind me, geriatric entropy (haha) doesn’t help either.
I gotta get back on the bike.
It sounds like you’re hitting those protein/leucine thresholds several times a day. Given that you’re getting sufficient protein, bedtime casein may not add much anyway.
A limited appetite can be a real challenge. My mum rarely sat down to a meal she was looking forward to. Instead, they often felt like a challenge to be overcome.
I’ve added a protein shake at breakfast after realising how low in protein my otherwise healthy breakfast is. I used to make a ‘fancy shake’ with frozen fruit, but it always felt like too much early in the morning. Now it’s just protein powder and milk. It goes down in a few gulps without feeling like an extra meal.
So, when are you getting back on your bike? And maybe adding a few upper body strength exercises, too?
A friend visits from UK next week. I bought some cycling shoes to fit him and will get him on a bike to learn about high end cycles, shifting, basic skill etc. that will be my catalyst. I’ve no real equipment other than small to 8kg dumbbells I used to rehab after shoulder repair. I guess that’ll have to do.