Currently averaging between 150g-220g daily for the past week and I haven't took a shit in 2-3 days... Is this protein OD!? 🤔 Should I be taking more protein!? Maybe mix some laxatives in my smoothies, with more protein? And last but not least... When taking protein, is it good to add more protein on top of the protein that's in the protein? I feel like the only answer is obviously more protein.

0.8 g of protein per lb of lean body weight is the best rule of thumb, too much protein is when you get protein farts (this results from the nitrogous amino acids being catabolized as energy as opposed to being used as building blocks, producing aminated small molecules - smelly!)

Its hard to really have "too much", you have to force feed to some extent unless you have a wild appetite, constipation could be related.

hopefully all that protein isn't from powders

Ooooohhhh, here we go.

Why not?

does the source not matter? powder is equal to say idk chicken breast?

Lean animal proteins have a slew of benefits that protein powders don't offer such as trace minerals and vitamins and leptin production is a tad higher when eating lean meats.

However, protein powders such as whey protein and milk protein have negligible and if anything slightly higher bioavailability than lean animal proteins on the digestible indispensable amino acid score.

There's even further research in food psychology that suggests when you eliminate having to determine fat content of meats that there is a large caloric deficit created by obese individuals (protein powders aren't a magic cure, but they are a handy tool).

Also, its easy to make a quick shake with whey, casein, almond milk, and dextrose if you're in a time pinch. It also is a magnificent way to prevent feeling over-fed during a bulk or prior to high levels of activity.

Lots of benefits to both of them, but protein powder isn't inherently a bad choice.

lean animal protein is supreme

the quality of a protein source is dependent on its amino acid composition. all proteins are not alike - different protein sources have different proportions of individual amino acids. Certain amino acids have been putatively identified as more important for muscle-building. The EAAs are most important (9 of them). In general, a protein source can be evaluated based on the proportion of EAAs within its composition in comparison to other amino acids.

alot of this is still an art as opposed to a science, as nailing this down with proper methodological rigour is near-impossible (variables are near-impossible to control).

Whey protein (powdered or otherwise) is #2 next to animal proteins. Whey is hands down the superior protein supplement. It contains the highest proportion of anabolic EAAs, is highly water soluble (fast digesting, making it ideal for consumption during the day OR at night [at night, casein/milk protein becomes viable also]), and is very CHEAP (by-product of cheese making).

Next would be egg protein (ovalbumins mainly). Plant-based proteins take the bottom spot. Protein source efficacy is correlated with primal predator-prey dynamics: predator sources are superior for strength & speed.

It's important to remember that protein powder is a supplement, and shouldn't be used as your primary filling protein source (animal proteins are best of course). Protein powders are best taken at night before bed to ensure that your body has a large supply of protein to work with and digest while you sleep - some people won't be comfortable eating a ton of meat before bed.

the bottom line: Chicken reigns supreme as the #1 base protein source. Other lean animal proteins come next. Whey protein is the superior protein supplement

Most people who try to optimize everything typically just fall short of working hard. Work hard in your allotted time, stay in a surplus or deficit depending on your current goal and dont fret over a difference of +/- 50-100g of protein in the day if you're already consuming 100g + per day unless you're massive but I suspect your lean muscle mass is not that high so 100g total is likley vastly more than enough / pushing the upper limit of amounts for "optimal" muscle growth. 200g is certainly well in excess.

I found the perfect recipe tbh

Words of wisdom