Tyrone Bray recommends a gradual approach to hitting two palm-sized servings of protein per meal. Pick your easiest meal, nail that for 1-2 weeks, then add the next one. Jumping too fast can cause constipation and digestive issues from your body not producing enough enzymes.
Hey guys, what's up? Tyrone Bray here, founder of Titan Health and Performance, and welcome to this week's health tip. So this week's health tip is based on a question we've had from John Hammond. John Hammond lives over in Wales, and basically he's seen our video on how much protein you should be eating, and he's wondering How does you, or what's the ideal way to increase your protein intake if you're not eating anywhere near what you've just found out you should be eating? So for instance, John is an active male and he's looking to gain some muscle mass, so he ideally should be consuming 2 palm-sized servings of protein per main meal. Now, at the moment he says he's only eating around a quarter, sorry, 3/4 to 1 palm-sized serving. And he's struggling to make sure that at every meal he's getting this 2 palm-sized servings. First thing you've got to do, John, and obviously anybody else that's struggling with this, is take your time. Now, when I say take your time, I just mean break it down. Focus on one meal at a time. So rather than go, right, with breakfast, lunch, and dinner I've got to make sure I'm getting this, you would just go, right, which meal would it be easiest for me to focus on and make sure I'm getting this 2 palm-sized servings? So for instance, if you feel that breakfast would be the easiest meal, from tomorrow or the next day, you begin to work on breakfast and breakfast alone. The other meals you just leave as they are, so whatever you'd normally do, you, that's all you do. But with the breakfast, you ensure that you're getting that 2 palm-sized servings, and you would focus on that for the next 1 to 2 weeks. If you found that within 1 to 2 weeks it's now a habit and you're finding it pretty easy, that's when you begin to work on the second meal. So again, you look at it, which would be easiest, lunch or dinner? All right, dinner would be easier. So now I'll start working on dinner and make sure that at dinner and obviously breakfast, of course, because you've already worked on that, you're getting your 2 palm-sized servings. And of course, 1 to 2 weeks later, you would then go and start working on the lunch if you feel ready to do so. Another advantage with obviously taking your time and not just rapidly, significantly increasing calorie intake is there's no risk of constipation or hemorrhoids where the body isn't producing enough enzymes and substances, etc., to break down the food. So you aren't going to back yourself up because of this significant calorie increase. So, as I say, take your time, focus on one meal, whichever one would be easiest, your breakfast, your lunch, or your dinner. Once that's nailed, go on to the next one. Thanks for watching. Hope it helps. Chat to you soon. As always guys, if you have any questions or concerns, perhaps even some insights of your own that you feel may help John or any of our other readers, feel free to post your comments on our blog below this video and I shall get back to you as soon as I can. Also, feel free to share this video with all of your friends or family or anybody that you feel may benefit. Of course, if you found it helpful yourself, why not subscribe to our channel? And if you'd like access to additional health and/or performance advice that I only share via email, Get yourselves over to TitanHealth.com and sign up for email updates.
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