I do remember thinking about the ifbb guys as a kid. If more meals is better, surely a drop iv of the gear and nutrition they need would have been far superior
Right? Not only that but Greg and Eric also discussed scaling protein recommendations on the Stronger By Science Podcast literally today. What are the odds?
I consume information from a variety of sources but I withhold judgement until I hear what Dr Mike has to say on a given topic. In many ways, Dr Mike is the big brother of the fitness realm. If Dr Mike says 4 meals a day, I eat 4 meals a day. If Dr Mike says jump, I ask how high. If Dr Mike asks for pictures of my feet -
@@JeanTheDweller hello i am foot dr person. I think you may be unwell so I must see your feet. first in sock, then slowly take off sock. for your own safety and health
If you make a protein shake with exactly the amount of protein you need in a day and put a spray nozzle on it you can just attach it to your fanny pack/utility belt and spray it in your mouth every few minutes to ensure an even spread throughout the day. This also means you can eat whatever else you want in the day without worrying about the protein content
Its very bad way of digesting.... It is better to use the total amout in one meal...acid will break it and gut will use it another 24h or more... Unless you push it whit more and more meals...so raw food coming out We cannot implement protein's as a whole...(put it in needle for exsample, you would have alergic reaction and die) so our body break it to amino acids than build proteins again
I LOVE the willingness to get right into the science behind this. So many educators worry too much about needing to dumb down their content in order to appease the inattentive. Thank you!!!
It might be old stuff to you and many others, but like life in general, there is a cycling in of new people and a cycling out of others for whatever reason. Us beginners, appreciate these kinds of videos as we start our lifting journey and struggle to find legit info. to work with. Appreciate the things you do for the fitness community. :)
Dr. Mike, I appreciate your patience in these type of videos. I'm new to the weightlifting life style, in years past I was a long distance runner and triathlete. I only did weight lifting once a week. Now I train 5 days a week weight lifting. Because of you I am getting a great education but most of all some great gains! Thank you!
Thanks Dr Mike. You may have been handing this info for decades but some of us are just discovering lifting/this channel. It's good to cater to us noobs sometimes. Love the no BS approach you have.
Honestly I’m new to all of this. I’ve been watching your videos for a few months now. I’m 120lb female and I’ve been aiming for 120g of protein a day after reading certain articles and I’m so happy to know that you’d approve! Thank you Dr.Mike I love your videos!
The thing is women have higher body fat % on average, so the necessary value might be closer to 0,8 to 0,9 grams per pound of bodyweight. I think it would be better to look at data specifically targeted for females in that case
I'm honestly so glad I can come to a youtube channel and still feel the information is credible and some influencer didn't just wing it. This is probably the 4th time I've watched your videos Dr. and I'm glad I can learn from someone who actually knows what they're talking about and get into depth with the information.
I would love to see a deeper dive on FATS. I have heard you mention lower limits of fat levels in a diet quite often (roughly 0.3g/lbs of bodyweight), but haven't seen much data or research as to the why. I have seen other information elsewhere indicating that the hormonal regulations are primarily due to the Omega-3 and Omega-6 levels not just "fat" in general. The DRV for Omega-3 is ~1.6g and Omega-6 is ~17g. If someone is getting those amounts from their diet in the right ratios, why would they need more fats?
I believe mechanistically, through beta oxidation of fatty acids, acetyl-coa is created which then can be used to synthesize cholesterol which then can be used for testosterone synthesis. Not 100% certain though
Minimum to survive, minimum to have all your body functions working or minimum to feel good. I think he talks about minimum to feel good AND MAXimize gains.
A Stan Efferding presentation years ago (to powerlifters and strongmen, not general pop) scared me away from "wasting" protein over 40g / meal. Thanks for clearing this up! As a 200 lb male I'm going to start going up to 50 g at a time instead! Thank you!
Despite knowing the answer to this dilemma, this video was very informative as it filled in many details that I did not know. Thanks, RP. Just keep ‘em coming - you can do no wrong. 😉
Exactly. I’ve read the actual studies on whey protein. For a normal sized individual anything above about 30-40 grams of whey protein will just be utilized as energy. The study is called “Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis” There’s also one called “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution”
No. This dude above me cannot read properly. The studies, on which he is referencing DOES NOT about maximum protein intake. 0,4 g / per kg is protein intake, which causes best anabolic response. But! If you consume more, there is "no practical upper limit to anabolic response to protein or amino acid intake in the context of a meal" (Deutz, Wolfe, 2013)
I needed this.. Im 54 and have waited to long.. My fault but now Im trying to really dial all of this in. I was on Keto to help reduce my body fat and weight and have been really successful. But not complete. I have more to work on, I want to reduce about 50lbs and im not looking to cut as much as to gain good mass. Thank you for your insight and I have a lot of food for thought. Thank you for sharing.
Renaissance Periodization is very much changing and improving my workout life with every video I see. This is a very damn good video on protein and diet. For the longest I believed that humans can only build muscle off of 25g of protein per meal. But I had no idea that resistance trained ndividuals and strength athletes can process more protein per meal a day. This video is music to my ears and is just confirming that the protein powder I invested in was well worth it. Now I would love to see Mike's view on EAAs and other supplements.
What's left out of this, is the role of protein in connective tissue, skin and bones. We are largely sacks of protein, encased in lipids layers and propped up with minerals. I can attest that as you age ( I'm 55) you need to eat as much protein as possible just to maintain your aging body. Part of this is due to anabolic resistance. As you age, you need more protein to get the same results. Your body is definitely going to use all the protein you can eat. So just thinking about protein for muscle growth only, is missing a large part of the puzzle. You have an entire body to maintain and father time is trying to tear it down.
@@blue_578 That is a total myth. Every Carnivore I know has perfect stool. If your on carnivore and your constipated, it means you have your fat ratio wrong and need to increase tour fat content. Proper diet smooth pooping no worries.
Idk where Dr Mike got this idea that this question has been asked to death - even his slides show that it was in 2018 that Schoenfeld et al did the proper research to show optimum protein uptake. And after all that, his recommendations are still a heuristic as best, because apparently different individuals have different protein sensitivity based on how much training they've done. But overall, it was good advice. I used to believe that only daily protein intake matters (with something like 8 hours of fasting being a no big deal) and the concept of "anabolic windows" was junk. But here I'm again, being told that keeping protein high PER meal is a big deal (if you want to maximize muscle, not lifestyle obviously). Kudos to DrM!
Taking you up on the "minimum protein" video, I'd love to see some information on the best and most economical way to maintain once you've hit your target weight and body composition. Seems suboptimal to be shoving down huge quantities of expensive protein just to maintain if the goal is to keep the muscle you already have built over the years and you don't care about adding any more on (ie the wife already likes it like it is) - but I suspect a lot of people do for fear of losing the hard earned physique.
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste?? Example: 150 lbs male who eats 210 grams of protein per day.
I used to eat 180-200g per day for years, now I eat around 100g, no difference in muscle gain or weight, still gaining muscle mass after 14 years of natty lifting. 85kg ~16% body fat.
I’m interested in the space between maximum and minimum. I’m an accountant, not a biologist (dammit), but from what I can tell the protein/MPS curve is logarithmic (maybe getting to be sigmoid with age). That means each additional gram means less and less; our 200 lb guy might max out anabolism at 50g, but 35g is going to come pretty darn close.
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste?? Example: 150 lbs male who eats 210 grams of protein per day.
@@diasalo3882everyone is different. My body is very adaptive and I regularly intake far more than one gram of protein per pound of body weight and it just converts it to fentanyl.
@@balla2828 Neither, the excess of protein will be turned into energy (doing the carb job, but worse), and if overall you don't use all the energy that you ate during the day, then your body will store it as fat. If you eat protein in excess but still use more calories than what you eat, then you will lose fat regardless
Месяц назад
The best thing for muscle growth is consistency. Eating well and training well, results take time. Sometimes looking at so much details take your focus fro what’s really important.
This is the 1st video i have seen where protien is explained in depth in which i can understand and believe, for that i say thank you and good day Sir.
My friend used to do fasted training, daily fasts and keto diet. He would eat around 3000 calories over the course of around 3 to 4 hours with no carbs to replenish lost glycogen, yet he made great gains this way
Yeah, I'm about ready to give up on protein spacing & just go back to a daily target. If it's OMAD, so be it. So much conflictig info & opinions out there
Daily target is fine. Intestinal motility. Your not dropping 50g into a box. Your body may slow the digestion of the protein and space it out for you anyway.
@@jimmylight4866see, this is the science I want to see. 4 meals vs 1 meal, food matched. Keto would be a bonus because insulin skewing things. I prefer eating twice a day, and have eaten one. Trying to bulk and eating 3k in like 5 meals or something.. it's hard to cook and eat when you're still full from the last meal..
@@mikafoxx2717 Well I know what works for me. I make all my own food. M-F about 2750 calories 220 carbs, 190 protein. On Sat-Sun I add carbs so 500g Sat and 600g Sunday. My cals on Sat-Sun are like 3800/4000. My weight drops quick M-F. All this allows good pumps and muscle gains while trimming fat. Monday AM i was 200 lbs today is Thursday I weighed in at 194.8lbs. This all keep my metabolism running good. I space out my meals M-F into 5 a day. Thats just what I prefer.
@@hannahmitchell87I do one large protein filled meal a day at 3pm … in the morning just electrolytes and pre workout 😂 sometimes a nighttime cereal bowl 😅
Mike, it would have been better if you also advised us to keep in mind the bioavailability of various proteins. For example, meats have bioavailability of roughly 0.7 as I read somewhere. So if I eat beef worth 100g protein, body will get only 70g after protein digestion. But if I had used whey, all of it would get available.
This is timely, they messed up my order at Restaurant just now so they brought a 3rd chicken sandwich, will save that one for later!!! Your the best Dr Mike
Thank you so much for actually indicating what to do if you are overweight. Most sources never do that, and I am always left wondering whether their formulas work. Sometimes I go with my theoretical lean body weight, but the 10% thing makes a lot of sense.
The mentioned meta-study, Schoenfeld et al 2018, doesn't actually simply say 0.55 g/kg/meal across four meals, as presented here, its recommendation is actually 0.4 g/kg/meal across four meals, which evens out to the 1.6g of the actual upper limit of protein needs for MPS (as summarized by Menno in his article "The myth of 1 g/lb: Optimal protein intake for bodybuilders"). The meta-study then says we can go up to 0.55 g/kg/meal across four meals to reach the "upper daily intake of 2.2 g/kg/day", which I think is actually way above the upper limit of protein intake (with regards to MPS), I refer again to Menno's article where he summarizes the studies on that topic. Note that even that 0.4 g/kg/meal across four meals is a new recommendation of the meta-study, to revise the common recommendation to not go over 25g of protein per meal. It should also be mentioned that when you go over this meta-analysis, the most direct study it references actually disagrees with it in its point that the recommendation of protein per meal should be raised above 25g. The study is Arciero et al., which, to quote the meta-study: "compared 3 diets: 2 high-protein (35% of total energy) diets consisting of 3 (HP3) and 6 meals/day (HP6), and a traditional protein intake (15% of total energy) consumed in 3 meals/day (TD3). During the initial 28-day eucaloric phase, HP3 and HP6 consumed protein at 2.27 & 2.15 g/kg, respectively, while TD3 consumed 0.9 g/kg. HP6 was the only group that significantly gained lean mass. During the subsequent 28-day eucaloric phase, HP3 and HP6 consumed protein at 1.71 & 1.65 g/kg, respectively, while TD3 consumed 0.75 g/kg. HP6 maintained its lean mass gain, outperforming the other 2 treatments in this respect." So of the high protein groups one group had 0.7g per kg per meal, the other had 0.36g per kg per meal. The former seems to have had so much undigested /unabsorbed /unused protein in meals that it impeded their gains. Even tho those people consumed 2.27g per kg per day, their body was actually absorbing /using (for MPS) maybe like only 50% of that, for it to mess with the gains. An interesting study for protein shakes exists also, Daniel R Moore at al 2008, where weight-trainers drank 0g, 5g, 10g, 20g, or 40g of protein after a weight training session, and it was shown that MPS was stimulated maximally at the 20g dose, there were no further increases if you had more. So when you take a protein shake with two scoops in it, you are basically wasting 50% of your protein. Actually, as I'm typing this I'm coming to a realization of why people keep recommending amounts of protein which are much higher that the scientifically proven upper limit of 1.6g per kg per day, bc so much protein that people consume is actually wasted, so the recommendation to people to stuff themselves with protein indirectly make them actually have more smaller protein intakes, and they end up getting enough for gains. And another point I want to point out, we should note how being that 1.6g/kg is the upper limit - that means you can get good gains with less, like, no one is always maximally stimulating the growth of their entire body so as to necessitate the taking of the upper usable dose of protein. Medically 0.8g per kg is the maintenance recommended dose, and 1.1g - 1.2g per kg is the dose recommend for kids so they can grow, and for people in recovery so they heal and recover well.
The exact quote in the study manuscript is: "Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal." So they don't recommend 0.4g/kg/meal as a "thing you should do," they recommend it as a MINUMUM. Just making sure we're all on the same page, thank you for your input! - Dr. Mike
Thank you for your accurate unbiased information! I saw a doctor the other day saying that any protein that’s ground into powder such as protein powders are a waste. She said proteins that are chewed such meat, eggs is the only way to consume protein
I wonder if putting on "newbie gains" might require or at least benefit from the higher end of protein intakes per meal or day. Theorizing that all the anabolic activity might be able to utilize the building blocks more effectively compared to someone who has already built a longer way towards their genetic potential.
Maybe! But there is a chance it also utilizes them more efficiently, thus can do more with less protein! - Dr. Mike PS, most protein feeding studies are on beginners, to that gram per pound figure probably applies to them the most if to anyone! - Dr. Mike
@@RenaissancePeriodization Dr MIKE i realize this vid is old so forgive me my question is what do i do if i have a target weight ti get to...instance. im 475 im attempting to get to 350 so shd i base my protein intake to 350 gpp? Im already at caloric deficit used ti be say 4000 to 4500 perday now about 2200 im attemting to now add in my protien intake consciously so im alittle confused as to protien intake to target weight or weight as i am and reduce accordingly also is two scoops of whey protien with tps of coffee twice to 3xs a day good to help keep the caloric level lower??? I LOVE UR VIDS I TRAIN MAINLY BY UR ADVICE ON HERE BEEN A GREAT HELP so hopefully u can point me in the right direction thanks
@vaughanbackup4787 I would think you would use the target weight AT THE MOST. I would think you would want to consider what Mike said about protein synthesis at higher % body fat. Basing your macro on yourself at 10% body fat is probably unrealistic, but if you are trying to manage your calories and trying to cram in 450 GRAMS OF PROTEIN PER DAY... Heck even 350... well, that's probably going to be a problem. My guess would be aim for 250g per day and call it good. Will make your calorie deficit much easier to achieve, and still provide more than enough protein for muscle growth/retention. But I'm no sports scientist, so maybe Mike could correct me.
does age contribute to the amount to take? I remember reading somewhere that over the age of 30, you would need to take a bit more protein per year over to get stimulus. is this true?
What if I do intermittent fasting and do all of my eating in a 6 hour window? I'm quite lean (~10-12% bodyfat) and am doing it because of my work schedule and general health, supposed to be really good for you. I've also heard things out there saying it doesn't really matter how much protein you get per meal, it matters much more how much you get per day. Thoughts on this?
There is a problem with too frequent MTOR activation by protein in terms of general longevity. There is also research showing MPS stops after 2.5h of the first protein meal of the day and doesn't continue even if you eat more protein after some hours, for reasons they don't know yet. The next meal must be more spaced out later in the day as leucine works in a pulsating way.
One of the best things I've done is change my post workout protein intake. I used to have 150 grams of oats and 40 grams isolate. I saw a video (Delaure maybe?) saying carbs post weren't necessary and 100 grams of mixed protein supported an anabolic environment. I started using 45 grams whey and a carton of egg whites (another 60 grams protein). In just over a month, I've dropped 6 lbs fat and gained size to the point people notice. It's my permanent post workout shake now.
So, at the max protein amount per meal, when's the soonest you can have your next meal to have the max protein for muscle building. A lot of days, my meals have to be in a compressed feeding window. Or at the least, I might have a meal two hours after the last one or a high protein snack an hour later
How about if I eat once a day. I just eat once a day because it is more convenient for me and it keeps me lean. I train almost every day and take time off when I feel tired. I eat only protein and veggies and re-feed on carbs on Saturdays if I feel like it. I run, play basketball, row and always full of energy. My body fat is always around 9-13% corresponds to your picture chart and according to my Withings scale and watch. I weigh 90kg. Looked ripped and eat about 100g of protein in my once a day meal. I don’t use any steroids or supplements, occasional whey protein. How am I keeping my physique? When I listen to all the advice, I wonder how my body is working.I don’t plan to gain any weight, I sometimes rather dial down to 85kg but then I am constantly spotting a death face and my wife doesn’t like the bones. I feel alive healthier than I have ever been at 48 than I was at 25. My strength sometimes completely drops and I then have to re-feed on carbs,
I generally eat once a day, but ill have 3 protein shakes. 1st shake 3to4pm, next one 530pm, meal at 7pm (50g protein), then kachava shake at night. I'm 205pounds. Test level 300. I'm just as big as I was when I was on trt (enanthate at 200g every 3 weeks). I didn't follow any diet tbo when I was on trt.
Great video, it might be done to death but it's nice to have a clear and to the point quick explanation of the subject. I sent this video to 4 separate friends.
I do intermittent fasting. Could you explain how does this apply if you eat 1 or 2 meals a day in the course of 8 hours per day, yet nothing for 16. Assuming you still hit around 1lb per body weight
Hey guys. Protein scientist here 🧪. Best way to maximize protein synthesis is to sound yourself with a tube and pour it straight down your urethra. This is in a fact a PRO tip!
Great, simple explanation! Thanks. Does the type of protein make any difference though? E.g. 40g whey + 40g casein, casein being digested more slowly apparently. Or does that not matter? Sometimes when I don't hit my macros I would chug that (40/40 mix) down before bed trying to make up for it in the most efficient way. Or doesn't matter anyways? Cheers!
So I have one final question on this, I didn’t hear it in the video. Is this based on full body weight? Or lean body mass? Basically, does a 300 lb 30% body fat person really need the same amount of protein as a 300 lb 10% body fat person?
It's meant for lean body mass because the quantity scales to maintain the existing amount of muscle tissue + allow for new growth. But like he said, it's fine to eat more.
Great overview of the subject. Nice to see a video that isn't just "eat x grams per x amount of bodyweight". The subject is definitely far more nuanced than that.
@@Gingnose What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste?? Example: 150 lbs male who eats 210 grams of protein per day.
@@balla2828 Body can't store protein. So the excessive protein will get it's nitrogen suck out by an enzyme, turns into a fat eventually. But study suggests that taking more protein will also increase your metabolic rate by building muscle, maintaining etc, therefore it is unlikely that actually protein turns into fat unless you really take too far like 5g/kg (2.3g/lb).
There is no limit. You can eat all your protein in one meal if you want. But purely for protein synthesis more spread out = slightly better in probably every case
You’d probably want to eat your first meal soon after waking up and then last meal close to sleep time (make sure it’s easily digestible so it doesn’t impair your sleep) and then the other two+ meals equally spaced out between
One thing I found years ago when eating ”meat only” diet was the lack of carbs (muscle glycogen?). I was fine with doing medium heavy manual labor but training was really rough. Also every 3 weeks or so I had this irresistable craving for carbs. So I started adding white rice before training wich helped. And towards the end of that diet I thought I should eat carbs more regularly. But life.. so I stopped eating like that all together. Anyways one thing Ive wondered since then is how much carbs is needed per day. No one seem to obsess over that like with protein 🤔
From every bodybuilder I've listened to it comes down to bare minimum fats, I think it caps at around 40-50g (x9 for calorie count). Minimum protein need, which would be 1g per lb (x4 for calorie count). Whatever is left after those calorie counts on your daily calorie intake will be carbs.
There are no essential dietary carbohydrates -- you can survive for decades without eating any carbohydrates at all. I don't know what's optimal for muscle, but for not dying of it you can get away with almost any amount from zero up to nearly all your non-protein food.
In your opinion, is there a discernible difference between 4 and 5 meals, all other things being equal? Your first slide suggested no difference, but is there a benefit to hitting the MPS threshold 5 times a day vs having larger protein loads 4 times a day?
Dr Mike, I'd love to hear about a minimal amount of protein necessary for decent muscle gain. Trying to balance the cost of groceries with training and would be okay with 70% of the gains if it means a cheaper and easier diet to adhere to (but not if it means stagnation).
@@DarkoFitCoach What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste?? Example: 150 lbs male who eats 210 grams of protein per day.
@@DarkoFitCoach Okay so it will be turned into carbs, and if those carbs are not used then it turns into fat next? Where does the conversion of protein to carbs take place?
When do we say 50 grams of protein per meal (for example) does it mean a piece of meat which weighs 50 grams on the scale? Or should I say 50g x 3 = 150 grams of meat on the scale after cooking? Asking because not all the content in the meat is pure protein, right? I hope wise folk can help me with this!
I feel bad Dr. Mike has to repeat the same information about protein needs over and over again because some people are just too dumb to know this already. I also feel bad for being too dumb to know this already. Whoops to my parents for not teaching me about my protein needs for maximum anabolism. I will be bigger than you someday, dad.
Haha for sure. That being said, new folks enter fitness by the millions every year, and it's good for them to have up to date videos on intro topics like this! - Dr. Mike
I love your channel Dr. Mike, really wish I found it sooner. Is there a minimum amount of time needed between meals to reset the protein usage? I tend to eat in a 8 hour feeding window, would 4 meals 2 hours apart still work, or do i have to increase the window?
As an accounting student, I tended to always view daily protein targets like taxes. That is deferred protein assets/liabilities. If I don’t get enough in one meal, I’ll have that liability to try and make it up in the next meal by going over my reported protein goal per meal. A bit nerdy, but it’s the only way to make what I’m learning in grad school fun, even if it’s sub optimal sometimes😅😂
Totally! But there's also a decay rate in the transfer function, such that moving around after waiting too long or trying to front-load too much has a penalty the longer the time of transfer is. - Dr. Mike
@@RenaissancePeriodization or in accounting terms, penalties and interest (for late transfer) or time value of money (for premature front loading) lol
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste?? Example: 150 lbs male who eats 210 grams of protein per day.
what is your knowledge on protein consumption and kidney issues? i am about 250 lbs at 6’1 and pretty lean (was 9.2% bf per dexa scan back when i was 222 lbs). i lost a kidney last year due to a tumor that started before i ever weight trained and ate like a powerlifter. my doctor thinks i should cap protein at 150g/day… i’ve still been eating 200-240g/day and get lab tests more often tjat what’s even recommended and my kidney levels have stayed the same. is the mere fact that my labs are okay all that matters here?
What's missing from these studies, and alluded to here by Dr Mike, is how much protein the body needs to do all the other stuff that isn't mps. My understanding is that the body will take what protein it requires for the important stuff first (sorry bro, brain function > bicep growth) and what's left will go toward building muscle. So, our total protein intake must account for what our bodies will extract for all functions that require aminos and then feed muscles with what's left.
Hi Dr. Mike. I am not arguing with anything you are saying, this is only coming out of curiosity. Why do so many pros eat 7+ meals a day? Thanks for all the great content 👊
I took an anatomy class in college and stumbled across some metabolism facts thst helped me with this question. My calculations based on what I was studying was my body (for my weight) could process about 20g every 2-3 hours. I like to keep a constant stream of protein flowing through, so ever 2-3 hours, I'll throw down some eggs or other easy to eat protein sources. Seems to be working good so far. And I'm glad my info doesn't seem too far off from what he's says is right.
I don't really understand this.. If I'm supposed to be consuming 1g per lb of body weight, that's 200 grams of protein per day. But you also say that more than 4 meals is not necessary, and that only about 27g per meal can be used for muscle synthesis. Doesn't that mean anything more than 108 grams of protein is a waste?
As a Muay Thai athlete and not someone trying to grow I general do my macros by eyeballing portions unless I’m overweight in camp… turns out my protein delivery was already spot on!
What about for those that only eat 1 or 2 meals a day??? 75 grams of protein per meal for a 150 pound male. Is total daily protein still better than protein per meal (and frequency of meals)
I would really like to see him comment about a new study "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" It has recently been released on Cell
Pro tip: open Jeff and Mike's protein videos in separate tabs and play them at the same time to maximize muscle protein synthesis
why Google Chrome is KILLING your gains!!!
😂😂
LMAO
Lmaooo 😂😂😂😂
Protein Video Synthesis
I eat 180g of protein a day, I aim for 1g every 8 minutes to make sure it's evenly spread throughout the day.
Underrated comment.
OPTIMAL.
I do remember thinking about the ifbb guys as a kid. If more meals is better, surely a drop iv of the gear and nutrition they need would have been far superior
this is pure genius may the gains be with you my brother
You have an IV drip going.
Jeff Nippard and Dr Mike both giving us protein videos in one day?! Muscle protein synthesis gods have blessed us
Right? Not only that but Greg and Eric also discussed scaling protein recommendations on the Stronger By Science Podcast literally today. What are the odds?
I thought the same thing!
@@mschmidt2801 it must be world protein day or something! If it isn't a thing yet - then today should be that day lol
For fuck sakes. Like he said it's overdone.
This is the whey...
I consume information from a variety of sources but I withhold judgement until I hear what Dr Mike has to say on a given topic. In many ways, Dr Mike is the big brother of the fitness realm. If Dr Mike says 4 meals a day, I eat 4 meals a day. If Dr Mike says jump, I ask how high. If Dr Mike asks for pictures of my feet -
Haha I would never send photos of my feet... unless 😏
Well that escalated quickly 🤣
🤣🤣🤣 daddy mike
@@JeanTheDweller hello i am foot dr person. I think you may be unwell so I must see your feet. first in sock, then slowly take off sock. for your own safety and health
Me too bro no shame
If you make a protein shake with exactly the amount of protein you need in a day and put a spray nozzle on it you can just attach it to your fanny pack/utility belt and spray it in your mouth every few minutes to ensure an even spread throughout the day. This also means you can eat whatever else you want in the day without worrying about the protein content
Super gay
Cracked me up😂😂😂
Its very bad way of digesting.... It is better to use the total amout in one meal...acid will break it and gut will use it another 24h or more... Unless you push it whit more and more meals...so raw food coming out
We cannot implement protein's as a whole...(put it in needle for exsample, you would have alergic reaction and die) so our body break it to amino acids than build proteins again
How many litres of protein, in that case?
I prefer to use a drinking hat like the one in Spongebob.
I LOVE the willingness to get right into the science behind this. So many educators worry too much about needing to dumb down their content in order to appease the inattentive. Thank you!!!
It could be because the average gym bro might need it dumbed down lol
It might be old stuff to you and many others, but like life in general, there is a cycling in of new people and a cycling out of others for whatever reason. Us beginners, appreciate these kinds of videos as we start our lifting journey and struggle to find legit info. to work with. Appreciate the things you do for the fitness community. :)
Posted as the same day as Jeff Nipple's protein video. Double the knowledge, double the gains
Seems like a lot of people subscribe to both channels….
I heard Jeff is totally Natty?
@@SCP-001DatabaseAdministrator yes he is
Dr. Mike, I appreciate your patience in these type of videos. I'm new to the weightlifting life style, in years past I was a long distance runner and triathlete. I only did weight lifting once a week. Now I train 5 days a week weight lifting. Because of you I am getting a great education but most of all some great gains! Thank you!
How's it going? It says your comment was 1year ago.
@@satchel291he hopped on tren and you know it
How's it going? It says your comment was 2years ago.
@@lzestrara1518 how are you doing? It says your comment was 1 month ago.
This is the most in-depth answer I've seen.
Thanks Dr Mike. You may have been handing this info for decades but some of us are just discovering lifting/this channel. It's good to cater to us noobs sometimes. Love the no BS approach you have.
Honestly I’m new to all of this. I’ve been watching your videos for a few months now. I’m 120lb female and I’ve been aiming for 120g of protein a day after reading certain articles and I’m so happy to know that you’d approve! Thank you Dr.Mike I love your videos!
The thing is women have higher body fat % on average, so the necessary value might be closer to 0,8 to 0,9 grams per pound of bodyweight. I think it would be better to look at data specifically targeted for females in that case
@@noriantiri9310 hey thanks for the reply and I’ll totally look into it!
I'm honestly so glad I can come to a youtube channel and still feel the information is credible and some influencer didn't just wing it. This is probably the 4th time I've watched your videos Dr. and I'm glad I can learn from someone who actually knows what they're talking about and get into depth with the information.
Thanks dr.Mike
I shall now refer to myself as a chronic weightlifter
We need an update given the findings of recent studies! Turns out you can eat huge amounts of protein in one sitting and it won't oxidize
Right!
Yeah this video is outdated.
Can you tell me what does it mean, 'it won't oxidize'? Does it mean 'you can absorb huge amounts of protein in one sitting'?
@@ESSENCE000According to the study, yes. PictureFit made a short video about it.
@@ESSENCE000Yep
I would love to see a deeper dive on FATS. I have heard you mention lower limits of fat levels in a diet quite often (roughly 0.3g/lbs of bodyweight), but haven't seen much data or research as to the why. I have seen other information elsewhere indicating that the hormonal regulations are primarily due to the Omega-3 and Omega-6 levels not just "fat" in general. The DRV for Omega-3 is ~1.6g and Omega-6 is ~17g. If someone is getting those amounts from their diet in the right ratios, why would they need more fats?
I believe mechanistically, through beta oxidation of fatty acids, acetyl-coa is created which then can be used to synthesize cholesterol which then can be used for testosterone synthesis. Not 100% certain though
Minimum to survive, minimum to have all your body functions working or minimum to feel good. I think he talks about minimum to feel good AND MAXimize gains.
"Nothing satisfies like Fat!" - a public service announcement from "The Fat Council" (A Prairie Home Companion)
Just ask your mom LUL
Totally agree, I would love to see this too
just ate 500g of lean chicken breasts and 4 scoops of protein powder. for dinner. have a good day
Your farts should be considered biological weapon
Separated by time and space, united by shenanigans
Me too lmao i just ate 500g of chicken breast after a arm workout lol
A Stan Efferding presentation years ago (to powerlifters and strongmen, not general pop) scared me away from "wasting" protein over 40g / meal. Thanks for clearing this up! As a 200 lb male I'm going to start going up to 50 g at a time instead! Thank you!
Despite knowing the answer to this dilemma, this video was very informative as it filled in many details that I did not know. Thanks, RP. Just keep ‘em coming - you can do no wrong. 😉
So… I shouldn’t put 3-4 scoops of protein powder in my shake in the morning because I’m not really absorbing all 75-100g of protein in that shake?
Exactly. I’ve read the actual studies on whey protein. For a normal sized individual anything above about 30-40 grams of whey protein will just be utilized as energy.
The study is called “Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis”
There’s also one called “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution”
No. This dude above me cannot read properly. The studies, on which he is referencing DOES NOT about maximum protein intake. 0,4 g / per kg is protein intake, which causes best anabolic response. But! If you consume more, there is "no practical upper limit to anabolic response to protein or amino acid intake in the context of a meal" (Deutz, Wolfe, 2013)
I needed this.. Im 54 and have waited to long.. My fault but now Im trying to really dial all of this in. I was on Keto to help reduce my body fat and weight and have been really successful. But not complete. I have more to work on, I want to reduce about 50lbs and im not looking to cut as much as to gain good mass. Thank you for your insight and I have a lot of food for thought. Thank you for sharing.
you helped answer a question I had for very long time but couldnt find a satisfactory explanation. Subscribed straight away
Renaissance Periodization is very much changing and improving my workout life with every video I see.
This is a very damn good video on protein and diet. For the longest I believed that humans can only build muscle off of 25g of protein per meal. But I had no idea that resistance trained ndividuals and strength athletes can process more protein per meal a day.
This video is music to my ears and is just confirming that the protein powder I invested in was well worth it.
Now I would love to see Mike's view on EAAs and other supplements.
What's left out of this, is the role of protein in connective tissue, skin and bones. We are largely sacks of protein, encased in lipids layers and propped up with minerals. I can attest that as you age ( I'm 55) you need to eat as much protein as possible just to maintain your aging body. Part of this is due to anabolic resistance. As you age, you need more protein to get the same results. Your body is definitely going to use all the protein you can eat. So just thinking about protein for muscle growth only, is missing a large part of the puzzle. You have an entire body to maintain and father time is trying to tear it down.
Agreed just go Carnivore. You won’t regret it.
@mark11145 No, thanks. I really prefer pooping regularly
@@blue_578 Animal based diet is something to consider.
You get it. If we workout we need more than what’s recommended to excel not just to barely get by.
@@blue_578 That is a total myth. Every Carnivore I know has perfect stool. If your on carnivore and your constipated, it means you have your fat ratio wrong and need to increase tour fat content. Proper diet smooth pooping no worries.
Idk where Dr Mike got this idea that this question has been asked to death - even his slides show that it was in 2018 that Schoenfeld et al did the proper research to show optimum protein uptake.
And after all that, his recommendations are still a heuristic as best, because apparently different individuals have different protein sensitivity based on how much training they've done.
But overall, it was good advice. I used to believe that only daily protein intake matters (with something like 8 hours of fasting being a no big deal) and the concept of "anabolic windows" was junk. But here I'm again, being told that keeping protein high PER meal is a big deal (if you want to maximize muscle, not lifestyle obviously).
Kudos to DrM!
Taking you up on the "minimum protein" video, I'd love to see some information on the best and most economical way to maintain once you've hit your target weight and body composition. Seems suboptimal to be shoving down huge quantities of expensive protein just to maintain if the goal is to keep the muscle you already have built over the years and you don't care about adding any more on (ie the wife already likes it like it is) - but I suspect a lot of people do for fear of losing the hard earned physique.
Why do you ave a wife? Are you THAT bored?
What do you when you get to the stage of just wanting to maintain?
@@incorectulpolitic Ledt hanging
your wife is KILLING your GAINZ. dont let yourself get BRAINWASHED
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste??
Example: 150 lbs male who eats 210 grams of protein per day.
Dr Mike....I love your channel. Thanks for being genuine.
i wonder if people keep asking because the word just doesn't get around or because they're getting bad information/skepticism from another platform
Or just new folks getting into fitness for the first time! - Dr. Mike
I used to eat 180-200g per day for years, now I eat around 100g, no difference in muscle gain or weight, still gaining muscle mass after 14 years of natty lifting. 85kg ~16% body fat.
Feel like Mike and Jeff have covered this like once a year
Two reasons for that: 1: New studies keep coming. 2: New viewers are more likely to see the newer videos than find the old ones.
There is only so much content you can do for fitness in general
I’m interested in the space between maximum and minimum. I’m an accountant, not a biologist (dammit), but from what I can tell the protein/MPS curve is logarithmic (maybe getting to be sigmoid with age). That means each additional gram means less and less; our 200 lb guy might max out anabolism at 50g, but 35g is going to come pretty darn close.
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste??
Example: 150 lbs male who eats 210 grams of protein per day.
@@balla2828 it turns into fat
@@diasalo3882everyone is different. My body is very adaptive and I regularly intake far more than one gram of protein per pound of body weight and it just converts it to fentanyl.
@@balla2828 Neither, the excess of protein will be turned into energy (doing the carb job, but worse), and if overall you don't use all the energy that you ate during the day, then your body will store it as fat. If you eat protein in excess but still use more calories than what you eat, then you will lose fat regardless
The best thing for muscle growth is consistency. Eating well and training well, results take time. Sometimes looking at so much details take your focus fro what’s really important.
Everything RP puts out is just awesome... thanks for the video.
We appreciate you big time. Most informative channel out there. Listen every day and repeat listen. Too much real info to pass up
For the love of God Dr. Mike please talk about alcohol and bodybuilding
just drink as much as you can and dont worry about it , smoke a cig and relax
Simple explanation, alcohol bad for gains. Especially fat loss. Lowers testosterone. It is a net negative.
This is the 1st video i have seen where protien is explained in depth in which i can understand and believe, for that i say thank you and good day Sir.
My friend used to do fasted training, daily fasts and keto diet. He would eat around 3000 calories over the course of around 3 to 4 hours with no carbs to replenish lost glycogen, yet he made great gains this way
Yeah, I'm about ready to give up on protein spacing & just go back to a daily target. If it's OMAD, so be it. So much conflictig info & opinions out there
Daily target is fine.
Intestinal motility.
Your not dropping 50g into a box.
Your body may slow the digestion of the protein and space it out for you anyway.
@@jimmylight4866see, this is the science I want to see. 4 meals vs 1 meal, food matched. Keto would be a bonus because insulin skewing things. I prefer eating twice a day, and have eaten one. Trying to bulk and eating 3k in like 5 meals or something.. it's hard to cook and eat when you're still full from the last meal..
@@mikafoxx2717 Well I know what works for me. I make all my own food. M-F about 2750 calories 220 carbs, 190 protein. On Sat-Sun I add carbs so 500g Sat and 600g Sunday. My cals on Sat-Sun are like 3800/4000. My weight drops quick M-F. All this allows good pumps and muscle gains while trimming fat. Monday AM i was 200 lbs today is Thursday I weighed in at 194.8lbs. This all keep my metabolism running good. I space out my meals M-F into 5 a day. Thats just what I prefer.
@@hannahmitchell87I do one large protein filled meal a day at 3pm … in the morning just electrolytes and pre workout 😂 sometimes a nighttime cereal bowl 😅
So simply explained. Thanks man 👍🏽
Thanks for posting, this was really well explained! 💪👍
Mike, it would have been better if you also advised us to keep in mind the bioavailability of various proteins. For example, meats have bioavailability of roughly 0.7 as I read somewhere. So if I eat beef worth 100g protein, body will get only 70g after protein digestion. But if I had used whey, all of it would get available.
no if you used whey you'd only get max around 25g based on that study and what he said in the video if you eat just that and no fats /carbs fibre
You make a good point.
This is timely, they messed up my order at Restaurant just now so they brought a 3rd chicken sandwich, will save that one for later!!!
Your the best Dr Mike
Thank you so much for actually indicating what to do if you are overweight. Most sources never do that, and I am always left wondering whether their formulas work. Sometimes I go with my theoretical lean body weight, but the 10% thing makes a lot of sense.
The mentioned meta-study, Schoenfeld et al 2018, doesn't actually simply say 0.55 g/kg/meal across four meals, as presented here, its recommendation is actually 0.4 g/kg/meal across four meals, which evens out to the 1.6g of the actual upper limit of protein needs for MPS (as summarized by Menno in his article "The myth of 1 g/lb: Optimal protein intake for bodybuilders"). The meta-study then says we can go up to 0.55 g/kg/meal across four meals to reach the "upper daily intake of 2.2 g/kg/day", which I think is actually way above the upper limit of protein intake (with regards to MPS), I refer again to Menno's article where he summarizes the studies on that topic. Note that even that 0.4 g/kg/meal across four meals is a new recommendation of the meta-study, to revise the common recommendation to not go over 25g of protein per meal.
It should also be mentioned that when you go over this meta-analysis, the most direct study it references actually disagrees with it in its point that the recommendation of protein per meal should be raised above 25g. The study is Arciero et al., which, to quote the meta-study: "compared 3 diets: 2 high-protein (35% of total energy) diets consisting of 3 (HP3) and 6 meals/day (HP6), and a traditional protein intake (15% of total energy) consumed in 3 meals/day (TD3). During the initial 28-day eucaloric phase, HP3 and HP6 consumed protein at 2.27 & 2.15 g/kg, respectively, while TD3 consumed 0.9 g/kg. HP6 was the only group that significantly gained lean mass. During the subsequent 28-day eucaloric phase, HP3 and HP6 consumed protein at 1.71 & 1.65 g/kg, respectively, while TD3 consumed 0.75 g/kg. HP6 maintained its lean mass gain, outperforming the other 2 treatments in this respect."
So of the high protein groups one group had 0.7g per kg per meal, the other had 0.36g per kg per meal. The former seems to have had so much undigested /unabsorbed /unused protein in meals that it impeded their gains. Even tho those people consumed 2.27g per kg per day, their body was actually absorbing /using (for MPS) maybe like only 50% of that, for it to mess with the gains.
An interesting study for protein shakes exists also, Daniel R Moore at al 2008, where weight-trainers drank 0g, 5g, 10g, 20g, or 40g of protein after a weight training session, and it was shown that MPS was stimulated maximally at the 20g dose, there were no further increases if you had more. So when you take a protein shake with two scoops in it, you are basically wasting 50% of your protein.
Actually, as I'm typing this I'm coming to a realization of why people keep recommending amounts of protein which are much higher that the scientifically proven upper limit of 1.6g per kg per day, bc so much protein that people consume is actually wasted, so the recommendation to people to stuff themselves with protein indirectly make them actually have more smaller protein intakes, and they end up getting enough for gains.
And another point I want to point out, we should note how being that 1.6g/kg is the upper limit - that means you can get good gains with less, like, no one is always maximally stimulating the growth of their entire body so as to necessitate the taking of the upper usable dose of protein. Medically 0.8g per kg is the maintenance recommended dose, and 1.1g - 1.2g per kg is the dose recommend for kids so they can grow, and for people in recovery so they heal and recover well.
The exact quote in the study manuscript is:
"Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal."
So they don't recommend 0.4g/kg/meal as a "thing you should do," they recommend it as a MINUMUM. Just making sure we're all on the same page, thank you for your input! - Dr. Mike
Thanks prof
Thank you for your accurate unbiased information! I saw a doctor the other day saying that any protein that’s ground into powder such as protein powders are a waste. She said proteins that are chewed such meat, eggs is the only way to consume protein
Protein powder is proven to work actually, but not as main protein intake
yeah mike and jeff definitely planned a protein video on the same day, couple goals 🥰
This was exactly what I was looking for yesterday and oloe and behold it's in my timeline today. Thanks Mike.
I wonder if putting on "newbie gains" might require or at least benefit from the higher end of protein intakes per meal or day. Theorizing that all the anabolic activity might be able to utilize the building blocks more effectively compared to someone who has already built a longer way towards their genetic potential.
Maybe! But there is a chance it also utilizes them more efficiently, thus can do more with less protein! - Dr. Mike
PS, most protein feeding studies are on beginners, to that gram per pound figure probably applies to them the most if to anyone! - Dr. Mike
@@RenaissancePeriodization Dr MIKE i realize this vid is old so forgive me my question is what do i do if i have a target weight ti get to...instance. im 475 im attempting to get to 350 so shd i base my protein intake to 350 gpp? Im already at caloric deficit used ti be say 4000 to 4500 perday now about 2200 im attemting to now add in my protien intake consciously so im alittle confused as to protien intake to target weight or weight as i am and reduce accordingly also is two scoops of whey protien with tps of coffee twice to 3xs a day good to help keep the caloric level lower??? I LOVE UR VIDS I TRAIN MAINLY BY UR ADVICE ON HERE BEEN A GREAT HELP so hopefully u can point me in the right direction thanks
@vaughanbackup4787 I would think you would use the target weight AT THE MOST. I would think you would want to consider what Mike said about protein synthesis at higher % body fat. Basing your macro on yourself at 10% body fat is probably unrealistic, but if you are trying to manage your calories and trying to cram in 450 GRAMS OF PROTEIN PER DAY... Heck even 350... well, that's probably going to be a problem.
My guess would be aim for 250g per day and call it good. Will make your calorie deficit much easier to achieve, and still provide more than enough protein for muscle growth/retention.
But I'm no sports scientist, so maybe Mike could correct me.
@@vaughanbackup4787if you’re over 20% body fat you should eat 1 gram of protein per lean body mass.
Always a clear explanation from Dr. Mike!
does age contribute to the amount to take? I remember reading somewhere that over the age of 30, you would need to take a bit more protein per year over to get stimulus. is this true?
Hey Doc, might we see a video on electrolytes, salt intake, hydration, etc?
What if I do intermittent fasting and do all of my eating in a 6 hour window? I'm quite lean (~10-12% bodyfat) and am doing it because of my work schedule and general health, supposed to be really good for you. I've also heard things out there saying it doesn't really matter how much protein you get per meal, it matters much more how much you get per day. Thoughts on this?
There is a problem with too frequent MTOR activation by protein in terms of general longevity. There is also research showing MPS stops after 2.5h of the first protein meal of the day and doesn't continue even if you eat more protein after some hours, for reasons they don't know yet. The next meal must be more spaced out later in the day as leucine works in a pulsating way.
that's interesting. can you recall where you read that please? I generally eat twice a day
What's the RDA for Dr Mike?
Any amount is toxic. The less, the better. - Dr. Mike
One of the best things I've done is change my post workout protein intake. I used to have 150 grams of oats and 40 grams isolate. I saw a video (Delaure maybe?) saying carbs post weren't necessary and 100 grams of mixed protein supported an anabolic environment. I started using 45 grams whey and a carton of egg whites (another 60 grams protein). In just over a month, I've dropped 6 lbs fat and gained size to the point people notice. It's my permanent post workout shake now.
So, at the max protein amount per meal, when's the soonest you can have your next meal to have the max protein for muscle building. A lot of days, my meals have to be in a compressed feeding window. Or at the least, I might have a meal two hours after the last one or a high protein snack an hour later
I appreciate your insight on this subject.
Thanks for these videos. I would have never gotten beach lean without Dr Mike's help.
I think 3-4 hours is the sweet spot
How about if I eat once a day. I just eat once a day because it is more convenient for me and it keeps me lean. I train almost every day and take time off when I feel tired. I eat only protein and veggies and re-feed on carbs on Saturdays if I feel like it. I run, play basketball, row and always full of energy. My body fat is always around 9-13% corresponds to your picture chart and according to my Withings scale and watch. I weigh 90kg. Looked ripped and eat about 100g of protein in my once a day meal. I don’t use any steroids or supplements, occasional whey protein. How am I keeping my physique? When I listen to all the advice, I wonder how my body is working.I don’t plan to gain any weight, I sometimes rather dial down to 85kg but then I am constantly spotting a death face and my wife doesn’t like the bones. I feel alive healthier than I have ever been at 48 than I was at 25. My strength sometimes completely drops and I then have to re-feed on carbs,
I generally eat once a day, but ill have 3 protein shakes. 1st shake 3to4pm, next one 530pm, meal at 7pm (50g protein), then kachava shake at night. I'm 205pounds. Test level 300. I'm just as big as I was when I was on trt (enanthate at 200g every 3 weeks). I didn't follow any diet tbo when I was on trt.
Great video, it might be done to death but it's nice to have a clear and to the point quick explanation of the subject. I sent this video to 4 separate friends.
I do intermittent fasting. Could you explain how does this apply if you eat 1 or 2 meals a day in the course of 8 hours per day, yet nothing for 16. Assuming you still hit around 1lb per body weight
Hey guys. Protein scientist here 🧪. Best way to maximize protein synthesis is to sound yourself with a tube and pour it straight down your urethra. This is in a fact a PRO tip!
Great, simple explanation! Thanks. Does the type of protein make any difference though? E.g. 40g whey + 40g casein, casein being digested more slowly apparently. Or does that not matter? Sometimes when I don't hit my macros I would chug that (40/40 mix) down before bed trying to make up for it in the most efficient way. Or doesn't matter anyways? Cheers!
Recent study shows casein doesnt make much of a difference at night compared to whey
Found this channel (and Dr. Mike) on Mark Bell podcast. So glad I did!!
So I have one final question on this, I didn’t hear it in the video.
Is this based on full body weight? Or lean body mass? Basically, does a 300 lb 30% body fat person really need the same amount of protein as a 300 lb 10% body fat person?
It's meant for lean body mass because the quantity scales to maintain the existing amount of muscle tissue + allow for new growth. But like he said, it's fine to eat more.
Great overview of the subject. Nice to see a video that isn't just "eat x grams per x amount of bodyweight". The subject is definitely far more nuanced than that.
I’d like to see some more videos on the minimum protein needed.
1.2-1.5g /kg
@@Gingnose What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste??
Example: 150 lbs male who eats 210 grams of protein per day.
@@balla2828 the protein you intake that not been used for synthesis will turn into fat basically (4kcal/g)
@@Gingnose Some are saying it turns into carbs.. so is it carbs or fat? None of the excess protein gets excreted?
@@balla2828 Body can't store protein. So the excessive protein will get it's nitrogen suck out by an enzyme, turns into a fat eventually. But study suggests that taking more protein will also increase your metabolic rate by building muscle, maintaining etc, therefore it is unlikely that actually protein turns into fat unless you really take too far like 5g/kg (2.3g/lb).
Dr Mike and Nippard coordinating videos?
Any information on how far apart those meals should be for best usage of that protein? What's the lower limit on how close they can be?
There is no limit. You can eat all your protein in one meal if you want. But purely for protein synthesis more spread out = slightly better in probably every case
Think the general recommendation by schoenfeld is about every 3-4 hours. Not sure if it’s changed since then
You’d probably want to eat your first meal soon after waking up and then last meal close to sleep time (make sure it’s easily digestible so it doesn’t impair your sleep) and then the other two+ meals equally spaced out between
Give this a look:
ruclips.net/video/9sHGcc6pMnc/видео.html
- Dr. Mike
@@RenaissancePeriodization 40 minute video!? I'll report back for everyone 😂 Thanks Dr. Mike.
Detailed as heck. Thank you.
One thing I found years ago when eating ”meat only” diet was the lack of carbs (muscle glycogen?). I was fine with doing medium heavy manual labor but training was really rough. Also every 3 weeks or so I had this irresistable craving for carbs.
So I started adding white rice before training wich helped. And towards the end of that diet I thought I should eat carbs more regularly.
But life.. so I stopped eating like that all together.
Anyways one thing Ive wondered since then is how much carbs is needed per day. No one seem to obsess over that like with protein 🤔
From every bodybuilder I've listened to it comes down to bare minimum fats, I think it caps at around 40-50g (x9 for calorie count). Minimum protein need, which would be 1g per lb (x4 for calorie count). Whatever is left after those calorie counts on your daily calorie intake will be carbs.
13:17 🙄
@@LinusENo wonder they tend to die early from heart conditions and the like.
There are no essential dietary carbohydrates -- you can survive for decades without eating any carbohydrates at all. I don't know what's optimal for muscle, but for not dying of it you can get away with almost any amount from zero up to nearly all your non-protein food.
Hope this dude will be around forever.
In your opinion, is there a discernible difference between 4 and 5 meals, all other things being equal? Your first slide suggested no difference, but is there a benefit to hitting the MPS threshold 5 times a day vs having larger protein loads 4 times a day?
TL;DR: 25-65g/meal over four meals per day, depending on weight
Dr Mike, I'd love to hear about a minimal amount of protein necessary for decent muscle gain. Trying to balance the cost of groceries with training and would be okay with 70% of the gains if it means a cheaper and easier diet to adhere to (but not if it means stagnation).
1gr of protein per pound of weight. Thats it. Thats optimal for everything pretty much. Minimum: 0.8. Dont go lower
@@DarkoFitCoach What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste??
Example: 150 lbs male who eats 210 grams of protein per day.
@@balla2828 protein is made up of aminonacids and most of these are glucogenic meaning they can be turned into carbs. So thats what happens
@@DarkoFitCoach Okay so it will be turned into carbs, and if those carbs are not used then it turns into fat next? Where does the conversion of protein to carbs take place?
@@balla2828 the liver does it and yes if you now have too many calories of carbs or proteins or fats indeed they are stored as fat. No news here.
Thanks Kurt Angle
Thank u Dr. Mike! another great video in the books! Go bless u
Dr Mike will drink your milkshake!! Drink it right up.
When do we say 50 grams of protein per meal (for example) does it mean a piece of meat which weighs 50 grams on the scale? Or should I say 50g x 3 = 150 grams of meat on the scale after cooking? Asking because not all the content in the meat is pure protein, right? I hope wise folk can help me with this!
I feel bad Dr. Mike has to repeat the same information about protein needs over and over again because some people are just too dumb to know this already. I also feel bad for being too dumb to know this already. Whoops to my parents for not teaching me about my protein needs for maximum anabolism. I will be bigger than you someday, dad.
Haha for sure. That being said, new folks enter fitness by the millions every year, and it's good for them to have up to date videos on intro topics like this! - Dr. Mike
Nothing wrong with covering the fundamentals every now and then
thanks for info, you made this so easy to understand. great subject.
I wanna dispute it all… not because I think you’ve wrong. I just like to argue.
Dr mike is a freaking gold mine! Love this guy❤
I love your channel Dr. Mike, really wish I found it sooner.
Is there a minimum amount of time needed between meals to reset the protein usage? I tend to eat in a 8 hour feeding window, would 4 meals 2 hours apart still work, or do i have to increase the window?
Did you follow that regimen? How were your results?
good subject. whats your opinion on bcaas? does it benefit ?
As an accounting student, I tended to always view daily protein targets like taxes. That is deferred protein assets/liabilities. If I don’t get enough in one meal, I’ll have that liability to try and make it up in the next meal by going over my reported protein goal per meal. A bit nerdy, but it’s the only way to make what I’m learning in grad school fun, even if it’s sub optimal sometimes😅😂
Totally! But there's also a decay rate in the transfer function, such that moving around after waiting too long or trying to front-load too much has a penalty the longer the time of transfer is. - Dr. Mike
@@TheJackOfAllTrades777 i try to do that too
@@RenaissancePeriodization or in accounting terms, penalties and interest (for late transfer) or time value of money (for premature front loading) lol
What happens if you overeat protein??? Does your body turn it into fat for storage OR does it get excreted in waste??
Example: 150 lbs male who eats 210 grams of protein per day.
We need a Dr. Mike Israetel vlog on RUclips!!!
what is your knowledge on protein consumption and kidney issues? i am about 250 lbs at 6’1 and pretty lean (was 9.2% bf per dexa scan back when i was 222 lbs). i lost a kidney last year due to a tumor that started before i ever weight trained and ate like a powerlifter. my doctor thinks i should cap protein at 150g/day… i’ve still been eating 200-240g/day and get lab tests more often tjat what’s even recommended and my kidney levels have stayed the same. is the mere fact that my labs are okay all that matters here?
What's missing from these studies, and alluded to here by Dr Mike, is how much protein the body needs to do all the other stuff that isn't mps. My understanding is that the body will take what protein it requires for the important stuff first (sorry bro, brain function > bicep growth) and what's left will go toward building muscle. So, our total protein intake must account for what our bodies will extract for all functions that require aminos and then feed muscles with what's left.
Hey Dr. Mike do you count all proteins when tracking or do you make sure atleast a certain % comes from complete proteins?
All but prioritize complete.
My favorite source of information. Thanks so much Dr!
Hi Dr. Mike. I am not arguing with anything you are saying, this is only coming out of curiosity. Why do so many pros eat 7+ meals a day? Thanks for all the great content 👊
more smaller meals probably easier to digest since they have to eat so many calories
Appreciate everything you do, thanks for the videos
Would be nice to get a video on how to train and structure your diet during the month of Ramadan where many people choose to dry fast
Really helped me out! Appreciate you man!
I took an anatomy class in college and stumbled across some metabolism facts thst helped me with this question. My calculations based on what I was studying was my body (for my weight) could process about 20g every 2-3 hours. I like to keep a constant stream of protein flowing through, so ever 2-3 hours, I'll throw down some eggs or other easy to eat protein sources. Seems to be working good so far. And I'm glad my info doesn't seem too far off from what he's says is right.
For god sake Dr. Mike, I open youtube to listen to music, this guys always captures my attention with the exact question I had!!
I don't really understand this.. If I'm supposed to be consuming 1g per lb of body weight, that's 200 grams of protein per day. But you also say that more than 4 meals is not necessary, and that only about 27g per meal can be used for muscle synthesis. Doesn't that mean anything more than 108 grams of protein is a waste?
As a Muay Thai athlete and not someone trying to grow I general do my macros by eyeballing portions unless I’m overweight in camp… turns out my protein delivery was already spot on!
What about for those that only eat 1 or 2 meals a day??? 75 grams of protein per meal for a 150 pound male.
Is total daily protein still better than protein per meal (and frequency of meals)
This!
I would really like to see him comment about a new study
"The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans"
It has recently been released on Cell