The 30-30-30 Rule, Modified for Lifters
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The 30-30-30 Rule, Modified for Lifters
Is This Viral Trend Worth Doing for Lifters?
About every 10 years, something amazing happens: the younger generations rediscover an old fitness idea and it becomes new again. It makes sense. You’re probably not paying attention to exercise and diet when you’re 10. By age 20, you probably are. And you definitely are by 30.
A more recent “what’s old is new again” idea (resurrected by social media) is the 30-30-30 rule. It goes like this:
Within 30 minutes of waking up, eat a breakfast containing 30 grams of protein, then go for a 30-minute brisk walk.
Does it work for health and fat loss? For the average underactive, overfat, protein-starved person, it does. Eating more protein always helps, and moving sure beats not moving. The “eat within 30 minutes of waking” part doesn’t matter much.
Modified for Lifters: The 40-50/30 Rule
For lifters and athletes, a better goal is to have 40-50 grams of protein for breakfast. Not only does this help you hit your protein goal for the day (roughly 1 gram per pound of body weight), but one study showed that 40 grams of protein results in a 20% greater stimulation of muscle protein synthesis than 20 grams, especially after training.
Can you absorb and utilize that much protein in one sitting? Yes. In overly simplified terms, protein not used by the body for muscle-supporting benefits is used for fat-burning benefits. In one study, men and women consuming 50 grams of protein in a meal experienced a powerful boost in metabolic rate. The thermic effect was 34% higher than the subjects eating 30 grams.
Breakfast Ideas for 40-50 Grams of Protein
- Two pancakes made like https://news.google.com/rss/articles/CBMiRGh0dHBzOi8vdC1uYXRpb24uY29tL3QvdGhlLTMwLTMwLTMwLXJ1bGUtbW9kaWZpZWQtZm9yLWxpZnRlcnMvMjg3Njc10gEA?oc=5. (40 grams of protein)
- Four eggs and three slices of uncured turkey bacon. (46 grams of protein)
- A protein shake made with one frozen banana and two scoops of MD Protein (45 grams of protein)
- Two waffles made like https://news.google.com/rss/articles/CBMiRGh0dHBzOi8vdC1uYXRpb24uY29tL3QvdGhlLTMwLTMwLTMwLXJ1bGUtbW9kaWZpZWQtZm9yLWxpZnRlcnMvMjg3Njc10gEA?oc=5, plus six ounces of Greek yogurt. (50 grams of protein)
- One serving of oatmeal with one scoop of MD Protein mixed into it, plus four ounces of turkey sausage (47 grams of protein)
Application for Lifters: Walking After a Meal
There’s nothing special about walking after breakfast as the 30-30-30 rule commands. It’s simple marketing: it just sounds like a tidy morning routine.
But walking after any meal does have some surprising benefits. Dinner is usually our biggest meal, so that makes more sense. Here are some of the benefits of a post-dinner walk:
- Post-dinner walking lowers blood sugar levels by improving glucose uptake by the muscles, reducing the typical spike in blood sugar after eating. It helps prevent insulin resistance.
- Post-dinner walking promotes gastric emptying and improves digestive health to help you better put those nutrients to work. It also prevents bloating.
- The subject of cholesterol is tricky and controversial, but walking after dinner does reduce triglycerides and cholesterol if that’s something that worries you.
- An evening walk, of course, adds to your daily calorie burn. Depending on your body weight and speed, walking for half an hour burns 80 to 250 calories. Itty-bitty people who walk slowly burn less; muscley people who walk fast burn more.
- Walking in general improves blood flow which speeds up the removal of metabolic waste products. It’ll cure your DOMS faster. It also stimulates the lymphatic system to help reduce excess inflammation and promote quicker muscle recovery.
- Walking after dinner reduces the time spent scrolling social media or watching the news, thus reducing cortisol. Also, your dog will love it. (And your cat will be glad you left the house.)
The 40-50/30 Rule
Forget the “eat within 30 minutes of waking” part of the original rule. Some people do that and it’s fine. Some people wait longer and it’s fine.
But do eat 40-50 grams of protein for breakfast and consider a post-dinner walk for around half an hour. The 40-50/30 rule doesn’t have a trendy ring to it; it won’t go viral with 20-year-olds on TikTok, but it’ll improve your health and get you closer to your goals.
Conclusion
The 30-30-30 rule may be trendy, but it’s not the best fit for lifters. By modifying the rule to include 40-50 grams of protein for breakfast and a post-dinner walk, you can optimize your nutrition and exercise routine for better results. Remember, it’s not about following a trend; it’s about making healthy choices that work for you.
FAQs
Q: Can I still follow the 30-30-30 rule if I’m already taking care of my diet and exercise?
A: Yes, but you may not need to. The 30-30-30 rule was designed for those who are new to fitness and need a simple, easy-to-follow routine. If you’re already active and aware of your nutrition, you may be able to modify the rule to suit your needs.
Q: How do I know if I’m getting enough protein?
A: Aim for 1 gram of protein per pound of body weight. So, if you weigh 150 pounds, aim for 150 grams of protein per day. You can also use a protein calculator to determine your individual protein needs.
Q: Can I walk after any meal, or is it only beneficial after dinner?
A: You can walk after any meal, but the benefits may be more pronounced after dinner. Dinner is usually our biggest meal, so walking after dinner can help with digestion and reduce the risk of bloating.
Q: How long should I walk for?
A: Aim for at least 30 minutes of walking per session. You can break it up into shorter sessions if you prefer, but 30 minutes is a good starting point.
Q: Can I do other forms of exercise instead of walking?
A: Yes, you can do other forms of exercise instead of walking. However, walking is a low-impact exercise that can be easy on the joints, making it a great option for those who are new to exercise or have mobility issues.
