30 Grams of Protein Within 30 minutes of Waking


I’ve been training hard every morning for the last 6 weeks, doing Insanity while on my Huel diet.  Progress has been great, however I wanted to see if I could find a way of improving my performance.  Tim Ferriss had a potential solution…


The 4 Hour Body

The 4 Hour Body by Tim Ferriss is a fantastic book, and it suggests something called 30 in 30 – that is, 30 grams of protein within 30 minutes of waking.  Tim claims that making this change in your diet can hugely improve weight loss; giving an example of his father losing 8.5kg in a month by making this change!

Whether you believe this or not, I make 2 suggestions

What does 30g protein looks like?

  • 5 large eggs
  • just over half a tin of tuna
  • 300g of cottage chese

That’s quite a lot of food to try for first thing in the morning!  However, simply having 100g of Huel will give you 30g protein along with the vitamins, fats and carbs to balance the diet out.  Huel is a powered, nutritionally complete food so isn’t just a protein powder (see below for discount code).

I find that I can exercise within 30 minutes of having Huel, so I could have it as soon as I woke up, have a coffee, re-hydrate and then do my morning workout.

Previously I was eating after exercising, but as it was such a simple change to try out, I gave it a go!

The Results

I log most of my workouts using a MZ-3 MyZone belt, and with Insanity repeating workouts it was simple for me to compare before and after.

Here’s the before:

Insanity - before

And after:

Insanity - After 30 grams of protein in 30 minutes of waking

The results were quite impressive! My average effort improved 5%, more calories were burnt, and I was working in my maximum heart rate zone for much more of the time.

Also, whether it was due to the increased effort of exercise or because of the 30 grams of protein, my body was like a furnace on the drive to work after.  The air conditioning had to be lowered 2 degrees more!

I highly recommend the 4 Hour Body book by Tim Ferriss

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