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It doesnt take long for a catchy method to take hold when it goes viral on TikTok.
And thats exactly whats happened with the30-30-30 method.
registered dietitian, certified specialist in sports dietetics, and owner ofHill Health Nutrition
Those jumping on the bandwagon are posting their compellingbefore and after results.
But is it legit?
We checked in with the experts to determine if the 30-30-30 method is effective and worth trying.
First things first: What is the 30-30-30 method?
Its rooted in advice given byTim Ferrissin his book,The 4-Hour Body.
Essentially, we like numberstheres something about boundaries and guidelines that we crave.
Heres the thing: Theres no evidence around these specific numbers or using them in combination, Toutant says.
So where did this idea come from?
Is there some basis for eating 30 grams of protein upon waking?
registered dietitian, certified specialist in sports dietetics, and owner ofHill Health Nutrition
Is steady-state cardio first thing in the morning the ticket to health?
Lets break it down.
Whats the significance of 30 grams of protein?
But does your body even absorb that much protein in one sitting?
According to Toutant, yes.
Your body always absorbs the protein you give itits not excreted or lost.
Whatislimited is how much those amino acids can be used for muscle protein synthesis.
So, 30 grams does fall into thatsweet spotfor useable amino acids.
Eating before your workout may preserve lean tissue and reduce cortisol response, Toutant says.
Eating protein beforehand may be ideal, but its not a deal breaker.
Ameal after the workoutwill likely provide similar benefits as eating protein before the workout, Hill says.
What does 30 grams of protein look like?
Can you just dump 30 grams of protein powder into your coffee and move about your day?
Regularly relying on supplements may leave you lacking in other areas.
In other words, the protein source matters.Hill suggests opting for lean and complete protein sources.
Hills recommendations for 30 grams of protein include:
Next up, why steady-state cardio?
Examples of steady-state cardio include walking, biking, swimming, rowing, or using the elliptical.
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So why not something more intense, like aTabataorHIIT workout?
Steady-state training yields similarresults1as more intense workouts yet it can be more enjoyable.
Incorporating regular, reasonable, lower-intensity movement supports physical and mental health.
The lower intensity also makes it more appealing and accessible to people, Toutant says.
Then theres the whole 30 grams of protein thing.
Incorporating regular, reasonable, lower-intensity movement supports physical and mental health.
The lower intensity also makes it more appealing and accessible to people.
The 30-30-30 method seems simple.
Wake in the morning, eat, exercise.
But what if you arent hungry?
Or youve got a busy morning already…without 30 minutes of scheduled exercise.
If youre not used to eating when you wake up, it may be worth a change.
Eating shortly after waking can support yourcircadian rhythm2and associated hormones, Toutant says.
It echoes the message that weve been hearing for years:Eat breakfast.
Breakfast has severalbenefits, including reduced inflammation and bettergut health.
So, eating breakfast soon after waking up is warranted.
Now what about exercise?
The 30-30-30 method recommends movement immediately, but you may be pressed for time.
What if you have a baby to care for or work obligations?
Toutant assures youll reap the benefits of exercise any time of day.
However, moving so soon after waking up may help you createand stick withan exercise routine.
It reduces the chance other obligations will derail your intention to move, Toutant says.
It also leaves many people feeling happy about accomplishing something.
The benefits of the 30-30-30 method
You see the success stories as you scroll through social media.
Is there something special about the 30-30-30 approach?
Heres why people may be seeing results.
It changes up your routine
Theres a reason these fads come and go.
We get tired of doing the same thing over and over.
New challenges and routines can motivate you simply by offering a fresh start.
It incorporates movement
Its recommended that you get 150 minutes of moderate physical activity every week.
The 30-30-30 method checks that box and gets you moving.
That alone is a success!
Adequate protein has hormonal benefits as well, according to Hill.
For women, exercise increases progesterone levels, exacerbating muscle breakdown, she says.
So, having protein before a workout can help mitigate this.
Rebecca Toutant, RD, CSSD, CPT
Should everyone give the 30-30-30 method a try?
While we should properly fuel our bodies and get regular physical activity, theres no one-size-fits-all approach.
The 30-30-30 method may cause stress in certain folks.
Plus,wellness isnt just about fat loss.
Furthermore, theres more to fitness than steady-state cardio.
You may have goals of building strength, increasing mobility, or completing a marathon.
This approach is not consistent with guidelines for the development of cardiovascular fitness and/or strength improvements, Toutant says.
Developing fitness typically requires working at a higher heart rate to challenge the body accordingly.
Theres certainly no harm in that, but dont stress if youre unable to hit the exact numbers.
After all, rigid rules arent for everyone.
But these specific numbers and timeframes do not, Toutant says.
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