You only need 1g of protein for the amount of LEAN mass you have in your body. Remember you are 60% water, 15-25% fat, and 20% bone mass. If you get a TANIA/CALPERS done it will give you a number for the percentage of muscle mass and you will be surprised how little your muscles weighs in relationship to the rest of your body.
It is the supplement industry that pushes the lie you need 1g for ALL mass. So for example if you weigh 180lbs, you are fine with 80-90g as a safe surplus, you could likely get away with 65-70g on some days.
My general rule is to get in at least a pound of lean meat in a day, a pound of lean meat will give you around 65 grams of protein and with a few eggs or a protein shake you hit your targets easily. You can spread out the pound of ground Turkey, for example, over three meals so your nor struggling eating a whole plate of meat to force down food.
All those BBs on YouTube who eat 350 grams of protein a day at 220lbs are not wise. They will blow up their livers down the road and many still don't eat high quality with many foods having tons of salt as a placeholder for fat.
For the OP, the source of protein does not matter much. There is no magic about protein powder, whey does have a bit more Luecine but that should not be what what makes to take it.
Protein should come down to:
Bio-availability
Digestion / Absorbency
Prefrences (access, price, ease, stomach ease)
If you are travelling in many instances local meat and meals are cheaper on a price $ /per gram for protein. No way in Asia would a fish meal cost more than a protein shake for the 25gram equivalent. But, here on Canada due to high food costs and cheap imports a protein shake costs me less than beef, fish, chicken breast, boneless thighs, so for me it makes more economical sense to consume it. In other places though, with expensive import costs, protein shakes are hard to come by abroad, and/or extremely expensive and blow food equivalents out of the water for price (and ease of access).
In any place aside from a few select Euro countries, Australia, and Canada local foods and meats will always be a better option. The biggest selling point for protein is the ease factor that you can carry a shaker and drink it whenever. This models the Western rat race life where if you are working and whatever it can be hard to eat solid actual meals. But on vacation .... vacation... this should not be the case. You should be able to find time to eat three large meals or five small ones and if you only need about 40-60% of your mass in protien it should not be hard to do.
Also remember you have a 6-hour feeding window post workout. It isnt instantly where your body needs the protein for recovery and the body is smart to link and patch together Aminos as you go about your day.
I suspect your strength losses could be also from calorie defecits in general, less sleep, and also the reality that the body adjusts for things such as altitude changes. There are
vibrations and rhythms your body cycles on that will vary from what geo-position (Marco level) you are on earth and your body does need to adjust to these differences.
It is the supplement industry that pushes the lie you need 1g for ALL mass. So for example if you weigh 180lbs, you are fine with 80-90g as a safe surplus, you could likely get away with 65-70g on some days.
My general rule is to get in at least a pound of lean meat in a day, a pound of lean meat will give you around 65 grams of protein and with a few eggs or a protein shake you hit your targets easily. You can spread out the pound of ground Turkey, for example, over three meals so your nor struggling eating a whole plate of meat to force down food.
All those BBs on YouTube who eat 350 grams of protein a day at 220lbs are not wise. They will blow up their livers down the road and many still don't eat high quality with many foods having tons of salt as a placeholder for fat.
For the OP, the source of protein does not matter much. There is no magic about protein powder, whey does have a bit more Luecine but that should not be what what makes to take it.
Protein should come down to:
Bio-availability
Digestion / Absorbency
Prefrences (access, price, ease, stomach ease)
If you are travelling in many instances local meat and meals are cheaper on a price $ /per gram for protein. No way in Asia would a fish meal cost more than a protein shake for the 25gram equivalent. But, here on Canada due to high food costs and cheap imports a protein shake costs me less than beef, fish, chicken breast, boneless thighs, so for me it makes more economical sense to consume it. In other places though, with expensive import costs, protein shakes are hard to come by abroad, and/or extremely expensive and blow food equivalents out of the water for price (and ease of access).
In any place aside from a few select Euro countries, Australia, and Canada local foods and meats will always be a better option. The biggest selling point for protein is the ease factor that you can carry a shaker and drink it whenever. This models the Western rat race life where if you are working and whatever it can be hard to eat solid actual meals. But on vacation .... vacation... this should not be the case. You should be able to find time to eat three large meals or five small ones and if you only need about 40-60% of your mass in protien it should not be hard to do.
Also remember you have a 6-hour feeding window post workout. It isnt instantly where your body needs the protein for recovery and the body is smart to link and patch together Aminos as you go about your day.
I suspect your strength losses could be also from calorie defecits in general, less sleep, and also the reality that the body adjusts for things such as altitude changes. There are
vibrations and rhythms your body cycles on that will vary from what geo-position (Marco level) you are on earth and your body does need to adjust to these differences.