How Much Protein Do You Need To Build Muscle? (According To Science)
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- Опубликовано: 4 май 2024
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Research link:
pubmed.ncbi.nlm.nih.gov/38118...
pubmed.ncbi.nlm.nih.gov/19056...
link.springer.com/article/10....
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State the answer clearly, up front, then go into the details. Bury or obfuscate the main point and you will irritate your watchers
For real, I don't understand why youtubers do that, it makes people never want to watch their videos again.
RUclipsrs do that because it used to work , but not any more as of a couple years back if they don't get to the point fast ,we skip the video it is even worse when clickbait is never mentioned.
I’m convinced at eating 1 gram per pound of bodyweight kept me fat for years. Now consumed probably between 50 and 100 grams and I’m in the best shape I’ve ever been in and feel like my workouts are better
I am lacto-ovo-vegetarian and I found that I made the most strength and composition gains when I raised my protein intake from about 80 grams per day to about 120-140 grams a day.
Isn't it funny that in the year 2024 nobody has a f****** clue about diet and nutrition. Trust the science, they say. 😂
150% of my calories are protein which I consume in a 2 minute time frame once each week..
Guys, don’t overcomplicate things. Just be consistent and eat healthy.
The older we become, the more protein is needed.
The oposite. One of the strongest and bigest bodybuilder in Poland record holder eats only 30 g protein per day.
@@SkinShowcase-zm3rs BS
@@SkinShowcase-zm3rsYou go ahead and eat 30 lol
@@m.b.593 I eat 30 and i am powerlifter.
@@SkinShowcase-zm3rs witch one?? The one that was saying that taking less then 20 ui of gh per day is pointless??
I fast every day. I call it "Between meals".
fitness figures like natural hypertrophy and alex leonidas eat 100-120 grams of protien and theyre doing pretty good
They’re also midgets manlets tho I got love for em but if you do your height in cm it usually works out to about 0.8 g per lb or 1.6 per kg it’s almost like nature designed it
I Know Several Guys Who Have Been To Prison Who Damn Sure Did Not Follow Any Of These Rules And After 5 To 10 Years They Came Out Jacked JACKED.
It's called steroids
@stevemann1299 They Didn't Have Access To P E Ds
@@charlesgair8608
What planet are you living on. Ever heard of contraban. Prison is the most corrupt place on earth. Corrupt prison officers let anything happen
Murder
Rape
Beatings
Drugs
Congical sex
Anything
Contraban. Prison officers are very corrupt many can be bought.
@@charlesgair8608
Contraban
Appreciate this content 🤸♀️💪
Bro was talking in a different language, I didn't understand none of that, besides the last part😂
Be consistent in the gym, the rest is jibber jabber
Hardly jibber jabber. This is somewhat significant especially for people that like to follow 1 meal a day or 20/4 ect
Again, jibber jabber.
Ok
Get 3 hours of sleep and live off fruit
Good luck 🤣
@@jarrod1687 Getting plenty of sleep and following a healthy diet is hardly jibber jabber, they are the fundamentals.
"the most important factor is that your [training] is consistent". He literally said this in the video
If you look, the study that says only 25 grams of protein can be used by the body are funded by the protein shake manufacturers. 😂
Different studies say different things
Just about every sitting I have to eat, it's 40 grams of protein. Protein shakes being the outlier which is two scoops/50 or 60 grams/depending on the type I use). I weigh 145lbs and consume 130 grams on the low per day and 155 on the high per day. Weight lift heavy 3x a week, 1800 calories per day. It's working extremely well. As long as your calories are high enough the protein can be utilized to make new muscle. If not, it gets used as energy for normal bodily functions(in very basic lamens terms)
Once again, a new study reveals how little we knew, great stuff Coach!
I recall seeing Ronnie in an interview where he laughed when asked about how much protein he ate. The person asked if he ate 1gram per pound. Ronnie replied more like 700gram plus per day. I assumed he was around 300lbs plus.
Oh, jesus christ, just eat the protein.
I prefer placebo diet for long term
My experience is to make sure to take in "EXTRA" to max absorption because not all of it may be absorbed/ bio available.
Bingo, another missed concept. We are not absorbing "protein", we are absorbing aminos and not all protein has the same amino profile. 300g of this is not equal to 300g of that, which is another reason people are confused.
I know vegans that think plant protein is just as good as animal protein but then are always sick and don't know why where I have been married for 27 years and my wife has never even known me to have a cold! LOL Great video Sir!
Eggs are 100& bio-available.
YES man! but for some reason the media gives them a bad rap... cholesterol and stuff... I eat a lot of eggs and do not have bad cholesterol numbers! and I'm over 50! lol
@@BMO_Creative
Cholesterol is needed for every cell in the human body especially important for men for healthy testosterone productions.
One of the biggest misnomers in the health & fitness industry is the unfair attack on fat & Cholesterol in the diet. I'm convinced one of the leading factors in low testosterone levels in men is the absolute nonsense in advocating a low fat diet.
I grew up in a vegetarian home.
Since highschool I have not had enough money to afford more than $50 per week on groceries. But I am consistent with calisthenics and look better than most guys who go to a gym and protein shakes. Genetics and consistent exercise are the main determinants IMO.
Everybody’s on the white sock black shoes style
Anyone who's done time knows this, all you really get for protein in tuna packets peanut butter and mechanically separated chicken product and there aren't even any real weights just makeshift ones and guys get plenty big and strong.
But wasn't the study stating the 12 hour effect due to eating post workout after a hard whole body workout. And specifically eaten dairy type of protein.
Makes sense our bodies will use all of the protein we consume because we developed by fasting and feasting when we hunted down an animal
Exactly, if we needed our meals split up into 5 perfectly portioned meals a day in order to synthesis protein effectively, we would have died out millions of years a ago or evolved into something other then what we are today
Negative. Just bc we evolved that way doesn't mean it's optimal. We developed an endocrine system too with "natural" levels of hormones but more T sure helps us get bigger. Protein synthesis is triggered by the inflammation cascade. We lift and muscles are damaged, our cells signal damage through inflammation, then our bodies know to repair. This inflammation window lasts a certain number of hours, the more protein (ie nitrogen) you absorb in that window the more you grow, and all at once is not efficient.
Can you get jacked eating 300g once per day? Sure, but you would be bigger eating 300 over 16 hours.
@@user-jq1ll3hm8xUNLESS YOU ARE A COMPETITIVE BODYBUILDER, THE DIFFERENCE IS GOING TO BE MINIMAL AT BEST…
Just eat and get your macros sorted. Other than just before bed, there’s diminishing returns on all of this “optimization”. Just take a look at tons of people with various “optimization” and the lack of physical differences.
Eh. I thought excess proteins would be broken down by the body and either broken down into sugars or stored as fat. Are these tracers put into the muscle as fat storage, glycogen storage, as muscle scar tissue or to expand the Myofibril cells?
1.5 g/lbs has worked well for me as a natural lifter for past 35 years(48 year old male have been training 6 days per week for past 22 years resulting in a very lean muscular 180 lbs 9 % bodyfat at 5’10”)Have also been thriving on the carnivore diet for over 2 years as of this past February 15th. 👌👍💪🥩
What's your carb ratios to protein intake.
@@tonyquinlan7341I always gravitated towards the lower carb spectrum(approximately 150g/day & approximately protein at 1.5g/lbs of bodyweight) up until 2022(when I started my carnivore diet journey & have kept that up to this day). As such, being a carnivore now, I thrive on next to zero carbs daily by only consuming fatty meats(beef, fish, pork & chicken occasionally), eggs & butter across 2 meals per day. . While I am thriving on this way of eating, I am nor will I ever preach to anyone how to eat. Best of luck 👌👍💪🥩
Carnivore diet means no carbs. Only protein & fats from animal sources only. Do ur research on carnivores diet
@@gurunoormaan1643EXACTLY THAT IS WHY I EMPHASIZED THAT I HAVE BEEN CARNIVORE(ZERO CARBS & ONLY ANIMAL FOODS) SINCE FEBRUARY 15th, 2022. THANX FOR YOUR OBSERVATION 👌👍💪🥩
100g makes sense to me. At my biggest, I went from 210lbs to 250lbs. I had 30g of protein pwo in the morning. Two hours later, around noon, I had 16oz of white fish, (approximately 96g protein). I didn't eat again until 2200 hrs. Usually that meal was take out and I can only guess between 40g-50g of protein. When I stopped eating that way. I lost my size. I'm 225 lbs today.
3 points. First, not everybody is the same size and weight, so saying 25g after a workout doesn't work. Is that for a lean guy @130lb, or one at 230lb? Second, even if they are the same size, there are vast genetic differences in metabolism and chemical efficiency. Lastly, if you were going to pick the wrong number, you are better off eating more than enough vs less than, just keep an eye on fat levels and adjust carbs/fat intake. To add a 4th, the older you get the less efficient our body is metabolizing protein, which means the same person NEEDS more at 40yo than at 20 for the same muscle mass.
As for the protein window, there is no wall where once you get a certain number of grams it causes protein synth to just shut off. It's a time window, not a grams window, meaning the more you consume in that time the more nitrogen uptake you get. Lets not forget the basics, nitrogen retention is the biological goal of your muscles, if you are in a negative nitrogen balance you CANNOT GROW, you have to be taking in more nitrogen than losing in protein turnover. Since we can only assimilate so much in a given time, it's more efficient to spread it out best we can.
These are facts, they are not negotiable. Each body is different, 1g/lb is just a starting point. Adjust your protein and find at what point, more does not help you grow and that's what you "need".
Amazing how deep in the weeds these guys get.
Short answer pls asap my lunch is already in the micro.
Sumo wrestlers train hard on an empty stomach for six hours, and then consume massive amounts of protein after those long training sessions.
Why do young beginners, young generations think that it is old school that you can only take a certain amount of protein per day? broom. It has always been the case that if you eat 200g of protein, your body stores and sorts the amount in its restitution and muscle building. If it had worked from hour to hour, you could also burn 10kg of pure fat in a few days, but the body does not work like that, and has been known for over half a century among fitness people. Many times younger people make excuses for, for example, that each muscle must be trained twice a week, as it fits into their planning, but you forget that a muscle does not know that there are 7 days in a week..??? etc, etc.. Explanations about the break between sets, put into studies, which are supposed to prove that it is best to keep several minutes rest between sets, so that you can go on the mobile, and small talk are also false ..!
Thanks there is a ton great info here. Just speaking for myself and offering my opinion to potentially help your channel = the pinging text like aound for emphasis of certain points- again just speaking for myself-- the sound was more annoying and distracting than helpful.
I still clicked like and subscribe.
Health, Happiness & Success to you always...
All of it. Lol i eat 1.0-1.1g/lb
YAAAWN
Im not far from 50 yrs old, been in construction trades and lifting since my teens. Not that i can pull rank on anyone, but just fwiw.
Over the last 15 years, i've tried every diet and eating pattern known as of 2024. Every diet from pure vegan to, carnivore to pure Lion's Diet, and fasting from a 14-hour pattern to 36 hr. All those for months at a time and strictly followed.
The only diet plans that made any iota of positive difference whatsoever were cutting sugars and processed foods. Only eating plans that had any noticeable downsides, and were significant downsides were vegan and fasting. Both were clearly failures.
No odd ratio of fats, carbs, proteins, fish, chicken, or beef, from 140gr protein a day to 250gr a day made any measurable difference. Eat whole foods 3 times a day, use common sense, and the rest are just theoretical talking points in the ether. The only other governing factors, and far and away the most important factors are effort and hormones.
😒
Max was here
You are the cure for insomnia. Zzzz
Ppl please remember too much protein continuously will hurt your kidneys
Just stop 😂
what is too much for you? 500 a day ? I am 92 kilos and consume around 210 gms ,is that too much ?