Share
While we don’t endorse or recommend relying on TikTok for tips on losing weight and improving one’s diet and exercise program, one of the more interesting and intriguing concepts is the 30-30-30 rule that seems to have gone viral on the platform. The approach suggests consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity activity.
But does this viral trend make a difference in your overall health? Let’s dig a little deeper and find out.
Why we like the 30-30-30 rule
30g of protein soon after you wake up is a great way to get about half of the protein you need for the day. Plus, most of us will agree that exercising early in the morning is often much easier than exercising later in the day when you’re already mentally and physically spent. While we don’t necessarily advocate just getting your protein and exercise out of the way as the most helpful mindset, it does help you start your day with excellent habits. The goal is finding ways to stay the course – maintain good habits, a healthy diet, and increased exercise throughout the day.
Concerns regarding the 30-30-30 rule
First and foremost, there’s no definitive data on whether consuming protein and exercising in the morning is more beneficial than doing so later in the day. As such, it’s better to look at this as more of a practical habit-former rather than a science-based intervention.
Secondly, and probably most importantly, this viral TikTok trend does not take into account the composition of the protein you consume – 30 g of protein from eggs, lean meat, or legumes is quite different from 30 g of protein from fatty bacon. To that end, you should be mindful of how you will consume protein and ensure it comes from healthy sources before starting this.
Third, following up your protein intake with physical activity is the sticker. If you don’t, you risk consuming too many calories and too much protein over the day without your body having the option to process it.
Lastly, hydrate. Then hydrate some more! Increasing your water consumption both before and after your exercise gets your digestive system ready to effectively process the significant amount of protein you consume. Because you’re sweating more, getting more fluids also helps prevent dehydration, which can lead to more serious systemic issues over time.
Here’s what it comes down to
The 30-30-30 rule can be a fun way to start your day. Not only do you get out and about early in the morning as soon as you wake up, but you also get a good amount of protein and exercise in before your day even really begins. If nothing else, a 30-30-30 victory is a great way to feel better about your day and score a quick win before getting on with the rest of it.
Of course, every person is different, and you may need to adjust the rate at which you consume protein. Further, depending on your body size and type, you may want to have less or more. This is an excellent opportunity to consult with your dietitian and gain a deeper understanding of what’s best for your unique body composition and lifestyle.
