How Much Dietary Proteins Will Prevent Muscle Loss? Need of Protein & Loss of Muscle - Dr.Berg
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- Опубликовано: 30 июл 2024
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In this video, we’re going to cover protein and muscle loss. How much dietary protein do you need to avoid muscle loss?
RDA - the recommended dietary allowance for protein is .8g of protein per kg or .36 times your pounds. For example, I weigh 185, so I would do .36 times 185, which is 67g of protein I should have per day.
However, there are many problems with the above recommendation.
It might be shocking, but a small portion of the protein you eat actually turns into muscle or body tissue. For example, 100g (or 3 oz) of steak only provides 25g of actual protein.
There are many variables that play into protein and muscle loss prevention:
• Absorption in the gut (insulin resistance, stomach acid, enzymes, bacteria, gut function, inflammation, surgery)
• Quality of protein
• Quantity of protein
• Exercise
• Age
• Illness
• Liver function
If someone exercises intensely, that could affect the amount of protein they need. But the quality of protein is also important-especially since certain proteins do not turn into body tissue at any significant level.
Instead of .8g of protein per kg of weight, I recommend you do .9 to 1.1g. Also, if you keep the quality of protein high, the need for protein won’t be as high.
You can take your weight in pounds and divide it by 2.2 to get the kilograms, and then you can take the kilograms and multiply the amount of protein you need (.9 to 1.1) to get the amount of protein you need in grams.
You may have to eat a little more or a little less protein and see how you feel to determine if you’re getting the right amount.
Taking essential amino acids in addition to your protein can give you a 99% effect of turning into body tissue.
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Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Love all the videos. He takes his time. He draws and writes so you can see. He doesn’t ramble on endlessly !!!!
Always
a well done presentation !!!!👍
Whenever I finished his one of videos, I feel like I earned a Doctorate degree! This man is genius 🔥
Genetics
Question Everything
Okay... not always. Some of his claims are bs
@@muneebmashhhgaming exactly
😂😂😂😂
Thanks for this info!!
Also, thanks for using the metric system for your international viewers
"Eggs are at the top of the list because we really can't get a hold of breast milk" some gym rat bro is like HOLD MY BEER...
Lynette Young HOLD MY PROTEIN SHAKE!
Rudra That’s kinda creepy, dude.
@@TEKutso he is creepy
Hold my female cat
Lol.
I asked for this video in an round about way recently and Dr Berg has delivered -
He does listen and is aware of our questions and so forth-
Thank you DR Berg.
This is THE best explanation I’ve heard yet! I’ve read dozens of Keto, paleo and science based nutrition books. Follow many doctors, RD’s and so called “experts”. Protein and it’s requirements is the most controversial and debated topics among them all. They all have their own theories and quote supposed “research and studies”. There are so many confounders and each person will have their own individualized needs. All these formulas can be confusing and overwhelming like when I first started obsessing over ketones. This looks like a good guide to start with and just gauge it from there based on how you look, perform and feel.
The whey industry is such BS. I regret spending so much $$$ on protien supplements instead of just eating eggs and healthy meats/fats.
Creek Bear I agree! Not to mention constipation which is a killer on ones inners.
You spending much more to eat real protein food. Whey is for poor people but need protein.
fotochips whey is way more expensive than eggs what are you talking about!
you can spend money well buying Dr Berg's amino acids... as he said amino acids protein absorbtion rate is 99percentos, so no losses there!!
@@fidelcatsro6948 nice marketing, no thanks
Multiply by 1.... that's gonna be tricky for some people.
That's one point zero.
I ran out of fingers.
@@nolanbuhler3096 yeah, same, toes too
😂
Wow this doctor is amazing, for sure he know what's going in people's body. Dr. Eric thank you so much for your hard work God bless.
Thank you so much. For me, this has to be one of the best videos you’ve done. Thank you, thank you, thank you...
Hey Dr B. Interesting & something to chew over. I might need to play vid over again to make sure. Thank you Doc. 🤘🏾💛☝🏾🔥🔥🔥
Appreciate your content and presentation so much. Thank you
Dr Gundry just did a video on protein and I was shocked at how much he got wrong. You did a great presentation explaining the RDA and absorption of protein.
Thank you sir respect from India !! I recommend your channel to everyone who loves health and right information and the screen you use now is very impressive
Great talk. It seems your ideas on how much protein we need is evolving
Man ! This is some knowledge. Lucky to have this channel ❤️
Good Job Doc As Always Pls keep it up and More Power to your Channel
this is the kinda of information I've been waiting for.
This is some of my favorite videos! I used to have lots of dairy and I was wondering if I should get much more meat instead but now I’m gearing towards eggs mostly. I’ll still get red meat for iron.
Thanks a lot dr berg for explaining you changed my life 💐💐💐💐
Thank you so much for addressing this issue. :)
Thank you, this has clarified so much for me!! 👍
Dr Berg I love your way of explain 👍🏼
"we really can't get access to breastmilk"
I had to laugh as I have a fridge and freezer full. But the thought of consuming it makes me want to vomit 😂. Eggs it is! Bubs can keep my milk.
I'm laughing at your comment Lauren, because it brings back memories off when our 2 kids were babes, & hubby moaned as there was no room in the fridge for a beer. Ha. It was 20 years ago. Lol. Thanks for the giggle, & take care of yourself to. ❤🙂🐶
@@maxibake9323 Poor man!! I bow and I take my hat off to him..... :-D
@@jazbasic I'll pass that on Jaz. He's since forgiven me. Lol. 🤗 Take care of yourself. ❤🙂🐶
@@maxibake9323 Yep! Add a child to your family = upsize the fridge. I can't really buy any meat in bulk as I have no where to put it 😂
@@lauren8627 Yep, true. Definitely need a bigger fridge when kids come along. It's not for long though Lauren, unless you have another one. Lol. Take care of yourself. ❤🙂🐶
I dont usualy comment, but this is some quality content. Class is in session. Keep it up!
Thank you for sharing great information.
love the longer videos with more details.
Lots of people on youtube, bodybuilding books, magazines, etc. recommend .5-1.1 grams per body weight to build muscle and be healthy. different youtubes claim high protien has no effect of kicking you out of ketosis.
Can more protein incease health or muscle building?
Thank you Dr. Berg! At last I now know why I need to eat more protein than most people around me, and why some proteins don't work as well as other proteins when I consume the same amounts. ... I feel best when eating 4 eggs + 3/4 Lbs of 15% fat of grass feed ground beef per day. I'm 5'10" 165 Lbs and exercise 5 days/week. (Dr Berry Sears 1st Zone book led me to experimenting with how I feel with various ratios of Fats/Proteins/Carbs & you just recommended pretty much the same thing; as most people don't realize that everyone's ratio consumption's are different :)), as I had to bump the Protein and Fats way up!)
VERY VERY HELPFULL.thank you so much Dr. Eric berg DC
what kinda board does Dr. Berg use, I want one :))
Excellent video, thank you! 🙏❤️🙏
Great video dr berg. When you are able to, could you do a video on proteins for bodybuilders?
I know everyone knows this, but we have to slow down and chew our food as much as possible to break it down. I think that helps the absorption. I'm so busy, I gulp my food down sometimes. I have to consciously slow down and take a bit more time to chew the protein to start the digestive process before I swallow. Important to make smaller particles to absorb.
That's a good reminder. Many people, probably most people, eat too fast. Proper masticating is the first step in digestion and makes nutrients more bioavailable.
Stuffing the ole pie-hole makes the gut work harder while getting less out of the food. I am sure this greater efficiency will decrease the amount of food needed, too.
Yes, with the fast pace world, that's important to remember. Great advice !
Good point. Chewing your food is important. I find that fast food is so easy not to chew thoroughly and generally (not always) the healthier you eat the more you have to chew your food.
Mankind has only surived by chewing each bite. So they avioded to develop a stomach... on anther planet.
I have had this feeling for a few days now. We can't forget to chew well. IMO even if it's a smoothie you've gotta chew.
Thank u Dr berg for using grammes and kilos for the first time no need to calculate and feeling not sure about the numbers.
WOW did I learn a lot from this vid (and I've watched tons of your posts!), and WOW, can't begin to tell you how much I needed to hear this info - THANKS!!! PS - I'll pass it on via FB.
I was way over on my carb manager application. By quite a bit. Thank you, Dr. Berg.
It s weird that the day I thought about the subject you posted a video on it!
Big eye opener! Excellent TY
good information, thanks Dr. you do a lot for me, thanks again
love the math part! Now i know how much proteins should i get for my daily diet.
Thanks Doc! Great video!👏🏽
What about ultra premium whey protein shakes that claim to contain added bcaa's. Are those a good source to supplement your dietary ( food ) protein? Or does one still need to take additional bcaa?
Thank you
A very detail explanation thanks Dr Berg
when you talked about how much of each of those protein sources turn into body tissue, where did you get those numbers from?
They're NNU values, you can find more information about it if you google this.
Seems made up.
@@john0094 whats made up is by the supplement companies
Doctor ,its very useful video and well explained
Amazing knowledge Thank you Dr Berg
How do we know these percentage of how much the body use in your presenting are accurate? How did u know? Where these info are coming from? 🤔🤔🤔
Growing up in South America I ate extremely low amounts of animal protein because it was expensive. There's so much abundance in the US, I feel so grateful.
Dr Bergs got the giggles today. Lol. 😁 Thankyou for this, I now have your permission to have a slightly bigger slice off my Crustless quiche tonight. Ha. Thanks again for this very important information, & take care of yourself to. ❤🙂🐶
🤪 Math, come on Dr. B my brain can't take this early in the mrg. I'm gonna eat breakfast then figure this out...🤔 Maybe.
Dr. Berg: "Don't have access to breast milk."
Me: Hold my sippy cup
Dr. Gabrielle Lyon does a great job talking about this topic. It is her specialty.
Thanks Dr Berg. I didn’t get notification about this video for some reason
so what kind of carb do u recommend for the on how Exercise and before workout or after and tyvm
Can you make a video about what kind of Amino Acids should be taken? In previous videos you said not to take any BCAA's.
Finally! Every other Dr Berg video I’ve seen he would use the weight of a protein source like steak as the total amount of protein. Even the leanest meat is 1/3 protein by weight. No natural food is 100% protein by weight.
So good! Thank you!
Very nice breakdown! I want to add that fasting should NOT be a concern here. There are a few studies that suggest that protein absorption is the same whether we eat all in one meal or split throughout the day.
So fasting will not absorb more protein than non fasting
Optimize with Science , am a bit confused here, as I listened which also make sense to me that when you fast throughout the day , you body is eager to good and will absorb in a good way the nutrition if you eat small amount and don’t fill yourself. So I think fasting is good for protein absorption if you break your fast with your protein as a food not supplements
Thank you dr Eric Berg for great video, especially for g & kg 😉 we in the Europe also are watching you.
Whey protein has almost the same aminoacid profile as eggs or meat. The body digest the protein and decomposes it into aminoacids. I don't get how you only "transform" 17% of whey protein into tissue but 48% of eggs into tissue. Doesn't make any sense
I have a question sir👋🏾 umm what about protein shakes? Are they good just to consume if your trying to lose weight?
Dr. Berg, thank you for changing my life! Could you please do a video on menstrual headaches? They are a big problem for half of the world.
Hello, I'm currently on intermittent fasting (4/20) where my eating window is from 10am to 2pm. I workout from 6:30am for an hour or two. My question is can I eat anything like a fruit or drink anything before my workout without breaking my fast.
So, according to the clip, In order to enhance protein absorption, complete form of Amino acid supplement required.... Am I getting right???
Not too complicated, Dr. Berg. Thank you for this --- it clears some things up for me. HI to Karen :)
Would have been interested to see fruit and grains on the board also. I’ve heard the protein peptides from plant foods can be problematic.
Thanks Dr. Berg👍
training also up the synthesis of protein so absorbtion is higher
Dr Berg, thank you so much! And what about minimal protein consumption for the obese? Should I increase the consumption? Because your weight is ideal but most people are overweighted.
thank you for valuable knowledge
I really like your videos Dr.bergs becasue you don't rely on fancy edit videos and special effects, you just demonstrate valuable information and high-quality content that we need. Thank you.
Thank you...right on time
Thanks Doctor! Very interesting talk but a bit confusing ...
Very informative.
Awesome 👏 thanks 🙏
Call me a conspiracy theorist, but I believe that the RDA for protein is low for two reasons that have nothing to do with good science. Those two reasons are:
1. Ideological/Political - Recommending low protein works in favor of vegetarian/vegan diets, which are naturally lower in bioavailable protein.
2. Monetary - Naturally high protein foods have very little profit margin in comparison to lower protein foods because low protein foods are easier and quicker to produce, and their profitability is magnified further due to government subsidies. Then they can be repacked into innumerable refined junk products that have a nearly limitless shelf life. Moreover, due to the stimulation of a blood sugar roller coaster that low protein/high carb foods induce, the consumer feels compelled to eat and buy more food than they normally would.
Dr Berg, Thank you for your videos. I just started your keto and IF. I’m confused about drinking coffee with cream in the AM, which I like is n the am. but is that stopping the fasting? I’m up to 16-17 hrs., IF. My first meal is at about 12 noon, then again at 7 pm with no eating in between. Note: (I don’t have a gallbladder and also for the first time in my life I’m taking a 0.25 Prescription for high blood pressure. I hate prescriptions but the Dr. insisted I need this for at least 3 months) I am trying to follow your advices online but not sure I’m doing this right.Could you help me ? Thanks!
Dr Fung mentions this in his videos I believe. I think it technically does break your fast but I still use a little cream while I'm fasting. It's not like I'm drinking it all at once. Lol I'm sipping on it over time. That's one thing I just don't think I can do without. Lol I'm down about 60 lbs! Hope you're doing well on your journey!
Thanks Dr 💪
Thank you for this information.
Dr. Berg, I cant seem to find an email for you or a forums channel on your page. I know your a Keto supporter (Healthy Keto, I wish I knew what that meant), but how does Keto benefit me if I have Kidney stones (calcium based), if I'm consuming all that animal protein and fat, somehow it forms stones. I've tried protien shakes in the passed that have plenty of BRCAA's along with excessive whey proteins and within 3 months I'v already passing stones. I know Oxalates play a part in this as well. I guess what I'm trying to ask is, if you can create a detailed video about this specific problem with plenty of info that would help not just my self, but so many that go through this type of problem.
Dr. Berg--should the best protein amounts per pound or kilogram be related to goal weight rather than an individual's overweight or obese scale reading? Thank you for all your amazing work!
Is fasting help for better absorbtion of proteen? I eat 2 times a day. Some days even 1. I exercise 3-4 times a week.
Iloveyou Dr.Berg..thanks for all your efforts..im your fan😊😉😚
Dr Berg. Can you expand on the use of amino acids to increase protein absorption? Thank you.
Ok I am 290 lbs and doing your keto plan with amazing results, I am supposed to only have 20% protein which is 100 grams as I'm eating roughly 2000 cals, this seems like too low a number for me but if I take more.protein I will go over your 20% keto recommendation ?
Really informative 💯💯
Thanks for the positive comment!
Dr. Berg's Support Team
What if I take a lean protein such as whey and supplement it with a fatty protein such as peanut butter? Does that affect the absorption?
so eggs are better absorbed for muscle when consumed whole because of the fat . so can we consume whey protein with fat or whole milk as it is to enhance absorption into tissue ? does tht work
Excellent video Dr. BERG I have drank those whey weight loss shakes like Slim fast & yes I lost weight but I was always hungry..now I know I was protein deficient drinking those "healthy" shakes.
Very imformative video and will help my long term health so I can't thank you enough. I have a question on the eggs, if the whites are low in protein and create lots of waste for the body to process, would it be better to only eat the egg yellow?
raw pasteurised orange juice contain carb 18.4g and sugar 18.4, dietary fibre only12.0g.sodium 4mg per serving, which I was suspected of gall stones what should I drink to get rid of?
Brilliant Dr Berg... absolutely
how much EAA should we take?
Hi Dr.Berg. Question: when you say "0.9 to 1.1 g. Of protein per kilo of the body weight", do you mean the gramms from:
1) g. of cooked product?
2)g. of actual protein in the product (like 22 g. Of protein in 100 g of tuna)?
3) g. of protein which is being absorbed ( 33% of 22 g of tuna = ~ 7.3g total)?
Please. Thanks.
Always great
I am confuse on how much protein to take on keto if i am exercising and wat if i took a bit more and get knock out of ketosis???or shud i just take more wen i lift ,life 1.5 gram of protein per body weight
Good Day, Dr. Berg. Can you recommend an amino acid that stimulates HGH?
So my choice to go more of the Carnivore /Keto route appears to appropriate, especially since I strength train 3 times per week. More protein with all the meat and eggs, and none of the negative affects from the carbs (oxalates and bloating from the veggies). I love Dr. B.
Do i need more protein because i am body building or is 0.4 times my body weight enough ( i live in the netherlands so please explain in kg.)
Doc, what do u think of the Aldi zero nett carb bread?? Its made with wheat so how can this possibly be zero nett carb unless they just added loads of fiber? And by doing this does it really counteract the carbs?