What is the optimal amount of protein to take for building muscle?
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- Опубликовано: 28 авг 2024
- We all know that protein is a vital nutrient for muscle-building, but how much do you really need to take to build muscle effectively? According to research, it appears to be between 1.2 and 1.6 grams of protein per kilogram of body weight.
References:
-Ryoichi Tagawa, Daiki Watanabe, Kyoko Ito, Keisuke Ueda, Kyosuke Nakayama, Chiaki Sanbongi, Motohiko Miyachi, Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials, -Nutrition Reviews, Volume 79, Issue 1, January 2021, Pages 66-75, doi.org/10.109...
-Tagawa, R., Watanabe, D., Ito, K. et al. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med - Open 8, 110 (2022). doi.org/10.118...
-Nunes et al. Journal of Cachexia, Sarcopenia and Muscle. 2022. doi.org/10.100...
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DISCLAIMER:
Disclaimer: The information provided is for general knowledge and is not a substitute for individual medical advice. All viewers should consult their physician before starting any medical program or treatment. Any action you take upon the information that you find within this content is strictly at your own risk. Never disregard professional medical advice or delay in seeking it because of something you have heard on the SELF Principle RUclips channel, Podcast, or website.
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These podcasts are so essential for the public. I'm so grateful I found Dr Hashmi. I've changed my diet to plant based & will start walking 30 mins a day when rain stops in LA. I'm motivated for the first time because I've never had clearer data before, although I studied many, many scientific podcasts.
Dr Hashmi makes important data easy to follow.
thank you dr very informative with you r speeches you do a talking about eating the white meats chicken turkey and all the red meats including lamb sheep will that be good for none proteinurie disease or for proteinurie disease
Thank you Dr Hashmi. I always wondered about the WFPB body builders and young mothers I follow, who pour protein powder in smoothies, cereals, muffins, plant-based milk... on top of eating tempeh, tofu, nuts & seeds...
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What are some high quality soy products or brands?
Hi doc hasmi , can u please help with advising us on safe plant protein powder brands, i find it so confusing that safe ibs and liver ,nerhrotic , l do weight 57 kg lm 50 and don't eat enough protein and crave sugar, and how much protein a day should I have ❤
Dr can you please talk about too much Protein and potassium in urine of CKD patients?
Thank you Dr. Hashmi for your informative videos. I just watched the video on kidney disease and plant-based diets. You answered a question about protein powders at the end which suggested that they’re not recommended due to possible contaminants. In this video, you mention plant-based and whey-based protein powders as viable options to augment intake.
Are plant-based protein powders “safer”?
Thanks again!
In general, its better to get protein from food sources. If you do use protein powders, please make sure they are 3rd party tested to ensure there is minimal heavy metals and/or contaminants
I always went by pounds, so i guess I've always been eating more than i need
Thank you Dr. H,ashmi. May I ask, if you're stage 4 CKD, high BP, none diabetic, can you do IF? Is it safe?
What would be the best decision between taking essential amino acids or whey protein in this context? What would be the ideal amount of essential amino acids? Thank you Doctor.
That's the frustrating part, wanting to increase muscle mass but having to cut back on protein - especially whey protein powder to try to improve the amount of protein that's leaking into my urine. Haven't measured it yet but urine is frequently a little on the foamy side.
Tell a nephrologist that you wanna consume 1.2-1.6gm of protein per kg and their eyes will light up at the thought of increased dialysis revenue.
Sorry if I am a little late to the discussion. I have seen these 1.2 to 1.6 g/kg numbers discussed previously and it always shocks me. At my current weight, a 1.5 g/kg target would require me to eat about 170 grams per day. That strikes me as almost unattainable without some kind of powdered supplementation. If I have a lot of fat mass to lose, wouldn't it be more appropriate to apply the target to the weight of lean muscles mass (verses full body mass)?
One question. Some people use protein powder as means to increase their intake of protein. Oftentimes they mix milk with the powder. The milk and powder enters the stomach and the effects of Pepsinogen and pepsin denature the protein so that it can be further broken down into individual amino acids. In the case of a lactose intolerant individual, why would the absorption of the proteins in the milk not be hindered by the fact that the milk cannot be further broken down, in someone with this condition? Since the lactose cannot be broken down does this mean that the protein in the milk is also not absorbed and instead excreted from our system without absorption? Am I wasting money mixing my protein with milk?
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I just want to know how many ounces a day with ckd3?
Going on