How Much Protein Should You Eat?
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- Опубликовано: 4 авг 2024
- STUDIES & REFERENCES
pubmed.ncbi.nlm.nih.gov/33599...
pubmed.ncbi.nlm.nih.gov/33300...
pubmed.ncbi.nlm.nih.gov/28698...
pubmed.ncbi.nlm.nih.gov/30513...
pubmed.ncbi.nlm.nih.gov/28166...
pubmed.ncbi.nlm.nih.gov/23739...
pubmed.ncbi.nlm.nih.gov/7498104/
pubmed.ncbi.nlm.nih.gov/29070...
pubmed.ncbi.nlm.nih.gov/36057...
pubmed.ncbi.nlm.nih.gov/32699...
dietitiansaustralia.org.au/he...
TIMESTAMPS
00:00 Intro
00:21 Total Daily Protein Intake
04:19 Absolute vs Relative Protein
05:13 Muscle Growth
07:19 Fat Loss
14:42 Strength
15:39 Health
17:28 Body Fat Scaling
18:55 Diet Flexibility & Sustainability
19:58 Practical Recommendations
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Your channel is criminally underrated it's not even funny
and I think most people don't realize the amount of tedious work needed to create a video like this
Glad you appreciate the videos 👍
This channel should the biggest fitness channel on youtube you deserve it 💯
glad you like the content 👍
Very useful video.
Thanks your videos are great!
glad to hear it 👍
Great content, as always. 👌
cheers, glad to hear it 👍
Loved the content! I was too confused from listening to different sources. Now i finally know what is needed. 💛
glad it was helpful 💪
Awesome work mate
cheers 👍
I love your content, thank you for going through all the studies and funneling the knowledge into the video.
no problem, glad it was helpful 👍
Thank you for another very informative video
no problem 👍
Great content. For the plant protein, you also have to take the proportion utilized by the body as this is really important.
cheers!
Amazing in depth video. Very informative. Learned more from this than from my trainer.
glad to hear it 👍
You sound a little ill. Get well soon.
Yes, I was recovering from a mild cold during the time I recorded the audio. Thank you 🙏
I'm down 56 lbs. since February 12th and still going strong. I even took five weeks off and simply maintained my weight to help my body adjust. Now I'm back to losing again and it's going smooth. I aim for 0.8 grams of protein per pound of my goal weight and that's been working great for me.
nice work 👍
Most concise yet comprehensive explanation of the subject I’ve seen yet, though I’m always left wondering if notably less protein is required for myself who is mostly sedentary, 35 years of age, 12% body fat, an office worker who only exercises 2 - 3 times a week resistance training for the purpose of bodybuilding.
Glad to hear it!
Good question. I haven't looked into the concept of adjusting protein intake based on activity levels, but it is certainly possible that you might require a lower intake 🤔
I am a foregin sports nutrition graduate student .I really like your videos. 👍 Please continue to update your videos 😂
glad to hear it 👍
Just to be extra safe can i eat at 0.8 grams on a bulk protein and for cutting 1 gram per lb
The strength might be because could get more energy from carbs
1'5g/kg on rest days and 2g/kg for lifting days. The difference between days can be covered with protein powder, so the meal sizes remain the same. I use pea protein powder so that my methione levels don't rise too high (methionine seems to promote cancer growth)
Can't you take a daily average?
11:57 foods satiety graph.
Damn I weigh 60.5kgs and regularly eat between 200g-260g protein and am around 10% body fat as per the Priceline Pharmacy Sisu Health Station BIA! I'm very active though, play ⚽ and train calisthenics with rings throughout each week, and love milk, Greek yogurt, salmon, coconut water, bananas, eggs, qunioa, potatoes, cauliflower, broccoli, carrots, mixed berries, apples, mixed nuts etc ! Adherence isn't an issue as I love this kind of diet. Should I be concerned though?
It is a very high protein intake, but is you don't have any adherence issues, then it should be fine 👍
@@FlowHighPerformance1 thank you mate, I definitely adhere to and enjoy a high protein and dairy / animal based diet
This is one of the better videos on protein intake, but not perfect. I like that you’re recommending and talking about scaling protein intake based on lean body mass. Most people completely ignore this. Protein requirements are scaled based on two major factors and one minor factor. First lean body mass and second activity level determine the bulk of a persons protein requirements. Finally genetics plays a minor role in protein requirements.
If I’m eating more than 1.5g protein per kg of bw, but the ratio of muscle I’m losing weekly compared to the total weight lost is at 36% (according to my smart scale), is it because I’m not eating enough carbs? Or is the deficit too high?
1. Make sure you are resistance training to preserve muscle mass. It is far more important than protein intake
2. Home smart-scales are usually not that accurate, and I wouldn't be too confident in detecting changes in muscle mass from them
3. BIA (technology used in smart-scales) measurements are susceptible to changes in water & glycogen. This can influence how much muscle/fat is recorded by the scale
3. Depends how fast you are losing bodyweight. In most cases, you want to lose no more than around 1% BW per week
@@FlowHighPerformance1thank you for the reply! And thanks for the great contents! I forgot to mention I am doing resistance training but also aerobic exercise 3 times a week. I’ll try to rely less on the smart scale and maybe more on circumference measurements
Do older adults require more protein?
older adults can benefit from higher protein intakes to offset sarcopenia. Although resistance training is still #1 priority for muscle & strength gains 👍
How to scale the recommendation w.r.t older dudes?
just add an extra 0.1-0.2g / kg to the recommendations 👍
How much protein to maintenance calories?
I don't understand the question 🤔
@@FlowHighPerformance1 like I wanna keep at 15-20% body fat and stay at a certain weight, how much protein should I eat at a recomp phase
at least 1.5g / kg / day 👍
As much as you can afford. Remember that the more protein = less carbs and fats.
It’s gainz day….time to make me some mo’ gainzzzzz
💪
I don't think epidemiological data is good enough evidence to suggest limiting protein intake to a maximum of 1.2g/kg bw.
True. It is very vague, but it the best evidence we currently have 🤔
@@FlowHighPerformance1 Since muscle has very beneficial effects on health and longevity, I personally would give the same recommendations for muscle and health
Isn't soy high quality protein so the omni and vegans just took high quality protein
Yes, there are some plant-based protein sources with 'complete' amino acid profiles. But generally animal-protein have a more complete profile than most plant-proteins. In any case, it doesn't really seem to influence muscle growth anyway 👍
Jesus Christ when will we stop talking about the same thing 😂
Every year mate 😂 every studies says the same shiiiit 😂 same conclusion same try experiment it 😂
Neva
what would you like to talk about?
@@FlowHighPerformance1 it’s not directed towards you I just feel like the horse has been beaten on this topic for sure 🤓
The studies you are relating to are 11 years old, 6 years old, 3 years old, etc…..Why are you referring to such old studies when the new studies (2024) are saying/proving what you are saying is wrong!!!!
can you please link the studies you are referring to?
@@FlowHighPerformance1no, I don’t have them. They are from watching the top fitness people on RUclips…..like Sean, RP, Jeff, etc….
let me know when you find them 👍
@@bo49685 all of them are using the same studies as this video dude..
@@marduk6836OMG, you much not watch many videos!!! I can’t help you!!
Your videos are too long dude Jesus Christ cut to the chase first, explain it in depth later for those that are interested.
try tiktok
Only if you have the attention span of a Jr. High student.
You don't belong here 😂