The 30-30-30 Rule, Modified for Lifters

What’s Old is New Again

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.

The 30-30-30 Rule: A Modified Approach

A 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.

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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.

A Modified Approach for Lifters

But what about those of us who are already diet-aware and active? Can we benefit from this general idea? Yep. But I call it the 40-50/30 rule.

Application for Lifters: Breakfast Protein

Getting 30 grams of protein in one meal is actually daunting for normies who get excited about the 30-30-30 rule. It’s one of the most Googled protein questions. But the average lifter probably thinks, “Just 30?”

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 this. (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 this, 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 might not be new, but the 40-50/30 rule is a modified approach that’s worth considering, especially for lifters and athletes. It’s a simple and effective way to prioritize protein and movement in your daily routine.

FAQs

Q: Can I still eat within 30 minutes of waking up?

A: Yes, but it’s not necessary. Eat when you feel hungry, and don’t stress too much about the timing.

Q: Do I have to do a 30-minute walk after dinner?

A: No, you can adjust the duration and intensity to suit your schedule and preferences. The goal is to prioritize movement and digestion after dinner.

Q: Can I apply the 40-50/30 rule to other meals?

A: Yes, definitely. You can try eating 40-50 grams of protein at lunch or as a snack, and consider a short walk after each meal.

Q: Will the 40-50/30 rule work for everyone?

A: While the rule has been modified for lifters and athletes, it may not be suitable for everyone. Listen to your body and adjust the rule according to your individual needs and goals.