Insufficient protein intake?

[stealthelpehant]

So I've been reading for 30 minutes and I'm starting to question some things.
Typical day is:

breakfast:
cheerios + skim milk

snack: banana/yogurt

lunch: chef salad +hard boiled egg or sandwhich

dinner: veggies and either chicken/fish/steak

snack: oatmeal crisp cereal
snack: tortilla, 1 slice lunchmeat, 1 slice american cheese, lettuce

For the past 5 weeks I've been solid with my workout routine.

Run 3-4 miles 4 times a week, lift 2-3 times a week. 1-2 days off a week, never run/lift on the same day.

In the past 2 weeks I've replaced running 3-4 miles straight up with 1-2 mile run at like 6.5mph then doing 10-15 minutes of HIIT (sprint/cooldown).

After my workout (which is aways at night, 8-10pm) I typically eat a yogurt or have a small wrap. I'm always hungry again an hour later so I end up eating another bowl of cereal. I've heard about always eating after exercise but from what I've seen from the PWO shakes it seems like I'm not getting enough protein, perhaps not enough caloric intake overall.

I'm 5'9, 145lbs....I'm trying to gain good weight and tone up and the more I read I'm wondering how out of whack my overall protein/calorie intake is compared to what I should be especially relating to what i take in after my workout.

 

[KillerTKO]

Im quite similar to you, except that i have my cereal with semi skimmed mostly and i dont eat the second snack later on

I would reccommend getting some protein powder, basically the typical daily amount of protein i have seen recommended is 1-1.5g per pound of body weight so anywhere in between that will be good!

So check you protein intake per day based on that diet and then see how short you are, i would suggest that a protein shake of about 30g would be about right for you, though i could be wrong

Im sure there are better people on here to explain or advise you fully but thats just my personal opinion based on what im doing at the minute, which i hope is right

 

[stealthelpehant]

Yea I'm not sure exactly how I should be going about it.

Just something like a whey powder/flax seed oil shake on nights i run and a creatine powder shake on nights i lift? Then it seems like theres a bunch of side things that should be going in depending. Does it even matter? Would just whey powder be fine for both running/lifting?

 

[Babalinho]

Ditch the cheerios...

Edit: What I mean is that you could easily eat a much better breakfast with more protein, lean meats, egg etc...

 

[TeamPunish]

wow...where to begin...well I can tell you that you are eating healthy however I'd kick the cheerios

Listen if you want to really start gaining good weight you need to be eating more clean calories then your burning off...and with a diet like that and a constant workout routine of that much cardio, you aren't going to gain. I'd replace your breakfast with eggs toast and a protein shake...remember to include lots of veggies...clean calories...and protein equivalent to your bodyweight in grams...CHICKEN..STEAK...FISH....and six meals a day

 

[TeamPunish]

p.s. read the stickies at the top of the forum page...theres plenty of good advice for your question

 

[stealthelpehant]

Would it be ok to substitute breakfast with a good casein protein shake?

Another thing is the fact that I tend to work out late at night, around 9-10pm. Considering I go to bed around midnight, should I just do a standard whey protein shake for PWO, or should I be thinking about some kind of casein shake as well to carry me through the night?

I could just as easily do something like 1 scoop of whey and 1 scoop of casein as my PWO to cover both bases right?

Thanks for the responses.

 

[TeamPunish]

u usually wanna drink a casein protein before bed...and drink the whey in the mornin

 

[Clint07]

Would it be ok to substitute breakfast with a good casein protein shake?

Another thing is the fact that I tend to work out late at night, around 9-10pm. Considering I go to bed around midnight, should I just do a standard whey protein shake for PWO, or should I be thinking about some kind of casein shake as well to carry me through the night?

I could just as easily do something like 1 scoop of whey and 1 scoop of casein as my PWO to cover both bases right?

Thanks for the responses.

I would say drink a whey shake PWO and then 45 min later or so have the casein shake. But if you want to have both of them at the same time for simplicity, you'll be fine. That way you'll have the whey to feed your muscles right away and the casein for overnight.