I’d be glad having your feedback on this, if possible.
I’ve been assisted by a dietitian, providing me with a plan that includes 4 meals, with 40, 35, 35, 35g of protein from primary sources (chicken, salmon, eggs, powder) over these 4 meals.
This brings to over 140g, and plus secondary sources from grains like quinoa and buckwheat (which I believe are decent sources), I get to a total of about 190g.
Fats are around 80, carbs around 300.
I’m 42, 50 kg, 161cm.
I know about discussions around a minimum threshold per meal, the fact that getting older you may need more, but also that higher protein may create other issues.
I’m now recreationally running and building back up what I lost for impossibility to train over the last year of restrictions.
I’d be glad to hear from you where to draw the line, and understand what minimum protein amount per meal is required for small individuals, if this should include only main sources, and where do you see a balance between an effective protein target and too much.