100 gm protein a day? For serious body building, do you weigh over 140lbs? Otherwise I would suggest you're over doing it. Note that too much protein can also get stored as fat in your body...esp around the midsection.
Personally, I don't go for the whole protein shake thing. Sometimes add in a scoop of pea protein powder to my smoothie that I make myself so I know exactly what is in it. Mostly on days when I know my lunch or dinner may be a bit more plant heavy and protein light -- eat for what you did or will do.
What you are about to read may be controversial...
and like what team is better, there are different opinions out there. I've been trying this now for almost a year and it is working very well for me!
For decades since Joe Weider (who happened be SELLING protein powder) more was always deemed 'better'....
Likewise, carbs have gotten a bad rap too. Body needs carbs for energy and for rebuilding. Protein is a poor energy source.
Difference is the source
of your carbs. Skip processed carbs. Largely skip white things (rice, bread, etc.).
And carb up at the right times.
Eat for either what you just did, or what you're about to do.
So, breakfast...need some clean carbs to get your day going...my breakfast (when not having quinoa/lentils mash up I posted up for gymgirlfit!) is a breakfast bowl (thanks Mike Dolce!!): Oatmeal, steel cut oats, peanut/almond butter (sometimes), bit of cinnamon, maple syrup (sometimes), bulger (sometimes), fresh fruit, splash of almond milk.....
To be lean, you gotta eat something every 2-3 hours. Meal, then right snack, meal, then right snack......
Pre-workout, balancing act based on your workout and how you feel. When I started doing extreme workouts at Krav, I had to shift my carbs and fruits around so I would have energy all the way through 1.5 hrs of intense work. Then after, hydration, probably a more protein heavy meal but still with clean carbs and lots of veggies.
Mix it up. Don't buy the myth either about fruit and sugar. All sugars aren't the same. Natural vs processed.
Lastly, might ask you to post up what a typical average day's meals are for you guys...then can be more specific.
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