What I Wish I Knew About Protein Sooner (The 20g Myth And More!)
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- Опубликовано: 3 июл 2024
- Think protein is just for building muscle?
Think again.
Focus on increasing protein may be even more important if you’re…
-Female
-Over the age of 30
-Training hard
-Looking to lose weight
-Looking to lose fat
-Looking to gain muscle
-Looking to stay functionally stronger
-Looking to stay energized and recover faster
-Looking to age well and stay mentally with it
Basically protein is honestly even more key for those of us looking to feel, look and move our best at any and every age.
Yet many of us struggle with not only increasing protein, but wanting to increase it.
Too often we even search out anything we can to tell us we DON’T have to make a change.
But honestly, this desire to not make a change is what keeps us stuck.
And so often our unwillingness to embrace increasing protein, especially as we get older, is what keeps us from ever seeing the results we want.
We keep searching for a way around the hard change of increasing protein ultimately to never see any of our hard work pay off.
That’s why I wanted to share some things I wish I’d personally known earlier on about protein and dispel some common protein myths and highlight HOW it helps
Because when we truly understand the WHY behind the habit changes, we are more willing to embrace hard habit shifts.
What we value, we prioritize.
And we value things more when we truly understand the benefit and purpose behind the changes.
So that’s why I want to highlight why increasing your protein is something you should value.
Starting with the fact that it isn’t just essential for our aesthetic goals.
00:00 - Protein rocks!
02:16 - The 20-30g per meal myth
03:42 - Protein and aging
05:50 - Protein risks
07:55 - How to increase protein 
Хобби
![Sean Rii, Karyon, Sharzkii - Taungule [My Love] (Official Visualizer)](http://i.ytimg.com/vi/eJoMuypbSzQ/mqdefault.jpg)
Very timely video! Sent this to my 74 year old mother who has recently gotten back into weight lifting
WOO HOOO! Love that she's rocking those weights!
Wow😮😊❤that’s great!
Mad respect for your mom. I've managed to get mine to walk more after months of persuasion (she's 60) but I don't think I'll ever get her to do resistance training and that really saddens because I understand the benefits (and downsides of not doing it)
You and I are both having the same mom problems@@Vlad-bs1js
Thank you for bringing this to the masses.
I am a part time track and field coach and do metal fabrication so it can get pretty busy during the day. When I get hungry, I would just grab something that wasn't very good for me. Deciding to increase my protein consumption, I came up with this. I get two pounds of quality sausage and 1 pound of ground grass fed beef, mix together and roll into 1.5 Oz balls. I get about 30 balls at a time. Now, when I just want to grab something, I grab one or two of these guys. Not a big change in my life and an easy snack to grab. I get about a week out of a load so there is an extra bunch of protein with very little planning or effort required. Thanks for a great video!!
Love that you're finding a way to create simple hacks that match your lifestyle! So many ways really to make changes that meet us where we are at! Great job!
Processed meat. A healthy dose of Cancer wrapped in the protein 😅
Looking at her, it's clear that she knows what she's talking about!
Proteins, digested into amino acids, are used for literally everything in the body from tissues to hormones to major organs. Of all the nutrients that you absolutely cannot live without, water is number one, and protein is number two. Anatomy & physiology textbooks make this abundantly clear, which is weird considering how stupid the US dietary and doctor recommended guidelines can be.
golden info right here
Thanks for the encouraging words! I make every effort for my dr’s recommended protein, etc and it is very hard with a surgically diminished stomach and shortened digestive tract (three ruptured ulcers, ,ow). But I’m closing in on 100/day with the addition of a good protein drink I make at home. I weight train 3-4 x a week and enjoy all your videos addressing so many issues! 💕
Great job meeting yourself where you are at while staying focused on that protein! Glad the videos help!
Thanks for the tips Cori! I really did notice a difference when I added in more protein to my diet.
YES! It's often surprising how even a little bump can have an impact!
I use tuna and Greek yogurt and that’s 46 grams and I put it on lettuce or bagel chips! Also 2 eggs every morning with spinach and cottage cheese! That’s just about 100 grams of protein with fiber and veg’s with a protein shake. It seems to work for me!
Also yogurt with blueberries and ground up almond or walnuts with a dash of honey! So good!!!!
Love those ideas! Finding things that work for our lifestyle, that we enjoy but also help us rock those results!
Be careful with the tuna consumption. It’s very high in heavy metals. Smaller fish like sardines, kippers, salmon, etc., are just as high, or higher, in protein and don’t contain the heavy metals like mercury.
@@mikeappleget482 Research the high amount of Selenoneine in Tuna and it's amazing properties in regards to heavy metals. Salmon is factual the most poisoned fish you can eat.
There is a lot of meat protein in this video. It has protein but studies have shown that it greatly increases the risk of cardiovascular diseases.
My wife is a vegetarian and she's struggling with getting enough protein. Eggs and nuts only go far. Any suggestions?
What an informative video. Much needed!!
Thank you so much.
So glad it helped!
Thanks to you I’ve been working on upping my protein and I totally already feel different just in energy levels! Thanks so much for sharing your knowledge in fun, engaging videos!
Love that you're adjusting your protein! Great job! And thank you! Glad the videos help!
I really appreciate this clear and comprehensive explanation...thank you!
Glad it helps!
You're a great body transformation physique influencer. Thank you for all you represent in this sphere!
Spot on. I'm not a calorie or macro counter, but I just try to start my day off with a high protein breakfast, which helps me make better (higher protein) choices for the rest of my day. Two meals is usually enough for me, but if not I grab for a hard-boiled egg and maybe a handful of nuts for a snack. More protein (along with resistance training) was just what I needed to reverse the menopausal weight gain and muscle loss 💪
Great job making the tweaks you needed to see the results you wanted! Those little changes to meet our body where it is at are key!
Very good tip for eating more protein.
Great video Cori on increasing protein in our diet. Since going through menopause I noticed I was losing my muscle mass. So I try to bump up my protein its subtle but it works.
Thank you for these informative videos. 😊❤😊💪💪
YES! So key as our hormone levels change so that we can make sure we're getting what we need to keep that amazing muscle!
Most importantly, challenge the muscles! Protein is only used for building muscle if the body asks for it
Woah I missed you. Haven’t seen a video in my feed for a while!!
When I made this new account several years ago, I made sure to quickly resubscribe to your channel.
❤ never go away ❤
Been sharing one video a week with no weeks missed! :-)
New subscriber - saw your short about abs and how honest you were and clicked subscribe immediately. Thanks
Welcome to RS! Hope the videos help!
Great video. I know it’s so important and I feel better when I eat more, but it’s hard for me! When I’m intentional and hit at least 100 g / day I feel better. When I hit my target of 120 g / day I feel great and don’t crave carbs and sweets. Im committed to doing it every day! A tip I heard somewhere was to eat your protein first since it’s so satiating, then veggies / fruits, then starchy carbs.
Increasing protein can be hard to start but love that you're focusing on being intentional with it! Wanted to share this as well to help - ruclips.net/user/shortsYhb472q7cag
I REALLY wish I found you on You Tube much sooner. You are amazing! I just had my physical today, sigh. I've gained 20lbs since last year. I am beyond sad. I'm starting a 21 day of no bread, only whole foods, clean foods, no junk, no going out to eat. I pray it helps me. I had blood work done today. I'll hear what my doctor has to say. I love your energy, your enthusiasm, your positivity. ❤
Thank you! Can I make a recommendation as a very pushy trainer? As tempting as a big dramatic 21 day kickstart or shift is...why not focus on one SMALL change you can build off of? Something that over this next year can help you truly adjust your lifestyle to lose weight, improve your blood numbers and see lasting results? I only say that because so often we do SOOOO much quickly, we only rely on willpower and never truly develop discipline with the habit changes. Wanted to share this to help! ruclips.net/video/gu7Me-G2m1c/видео.html
@redefiningstrengthOC yes and thank you. I am taking your advice 💯 You are an absolute inspiration, thank you! I go back in 3 months for another physical. With my Graves Disease, we're trying to get on top of my thyroid issues. Tomorrow I have my mammogram and bone density test. Sometimes, it's all just too much. Thank you for your advice. I will try it your way. 💕
Meal plans worked for me and try and join a gym… I hate going myself but I have over just a few weeks seen results I’m 56, I hadn’t been to the gym for 15 years. I book glasses and that forces me to do weight training…. Meal plans are really good at making you look at how much you’re eating and I do 5 days worth in a row so I spend 1 morning over the weekend taking my time to. Make the meals tasty so I when I get back I’m have a healthy meal instantly ready…. Good luck I’m rooting for u
@iancoulson5822 I actually go to the gym 5X a week. I got my blood work back today and everything looks good. No high #s and no low #s, so I'm feeling more encouraged today. Now, I need to focus on getting my weight back down. OH, and thank you!!! 💕 I'm rooting for you as well.
@@sylviarippey6488good luck..you actually maybe training too hard! Honestly have good luck at what you do…it may need tweaking and possibly a PT who can look at your diet & lifestyle could help tremendously ❤
Excellent info! Your dogs are super adorable 😍
Thanks! Kiwi and Sushi say thanks as well!
Protein n fats r actually essential for the body to live.Ive been trying to eat real whole foods n cut out processed. Has made a big difference in my muscles, body and skin! 56 n only gonna get better! You always have such excellent tips to get a “little more protein” 💪🏼
Glad the tips help! Those little swaps do really add up more than we know!
Thank you.
The intro so me, no discipline in adding protein to my diet. Luckily I clicked on your vid. Thanks!
Hope it helped! :-)
Thank you
@05:04 - wow, awesome outdoor area & view!!!
Great video. Renaissance Periodization did a video recently that looked at the studies and showed that .7 of your bodyweight is enough for everyone but the highest level bodybuilders.
If you’re overweight should it be .7 of current body weight or body weight goal? Thanks
@@alexarihani2902 they said 0.7 of your lean body mass…so your goal weight.
"High" protein can definitely vary person to person and I think too often we are basing this off of studies that are done on young males with optimal hormonal environments for muscle growth. And even newbie lifters. What we're not taking into account is the yo-yo dieting cycle, metabolic adaptations that have occurred, hormonal changes with age and menopause and even the fact that many trying to lose ARE advanced trainees very adapted to more training stimulus...especially women who often have done a TON of volume over the years. One size doesn't fit all and "enough" is still different than optimal or even addressing hormonal changes of menopause and often doesn't consider the deficit we are in. It also doesn't discuss EASE for weight loss. Going higher on protein honestly also makes the process easier and "safer" in terms of muscle retention. Obviously you need to find your balance and again "high" is definitely different for each person. But we also don't want to fear more as we get older and aren't able to utilize protein as efficiently. I also think it is key to note too often we are also saying "enough" looking at only the benefits of protein for muscle - not for bone health or skin health or hormonal balance or all the impact it has on other tissues including even our brain :-) pubmed.ncbi.nlm.nih.gov/38118410/#:~:text=Using%20a%20comprehensive%20quadruple%20isotope,ingestion%20of%2025%20g%20protein.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5348248/?_ga=2.235590465.1399868783.1716746892-1397825860.1706214528
www.ncbi.nlm.nih.gov/pmc/articles/PMC5952928/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4433492/
@@redefiningstrengthOCbeautifully said! I wish more people on social media would make this clarification. Thank you for another great video!
0.76 - 0.82
Your kidney comment is so right, I have a kidney problem and protein intake makes a big difference to my kidney function.
I am currently 9 weeks post kidney surgery and 9 weeks out of the gym.
I have always found if I eat more than a normal amount of protein my kidney aches so I have learnt how much protein my body can handle and stick to that amount per meal.
Great informative video, hope to be back in the gym land soon
Wishing you a speedy recovery!
Right. With kidney disease, consuming too much isn't kidney friendly. As a result, to say 20 grams is a myth, is misleading. I appreciate you bringing this to our attention. Dr Gundry, a cardiologist recommends that, if you want to live longer. There are many school of thoughts on this and that. When I had kidney stone, my Dr said my protein was normal, they would send the stone to see what it was made up of. I look at my labs; as long as they're normal,I'm not going to dump protein in my body, than what it tolerates.
My kidneys (and stones) quit when I stopped eating the high oxalate vegetables I ate lots of Spinach, raw green beans, rhubarb, beet greens etc.
@@bradjeffries8144 quit as in stopped functioning or stopped being painful
Funny, I took care of a kid late teens getting into body building.. Kidneys had shut down because he was doing Double scoop of protein powder in multiple shakes a day Plus eating like 4-6 chicken breast a day Besides other Food.. I told him he should have researched more.But be smarter now about how much protein per body weight... And not just shove it in the body which plugs up kidneys. Poor kid
Yes I agree
I need to focus on protein intake but not gonna lie it is hard. Thanks for this video, it provides encouragement without sounding preachy. I feel some times my inner rebel hears 'you need protein' and immediately I say NO pass the bread 😅😅😅
hehe totally get it! The more we feel we HAVE to do something over CHOOSING to...the less we sometimes want to do it!
Here are some more tips to help: redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
Protein ROCKS 🤣🤣🤣 I love that commercial tooooo
hehe yes! THANK YOU! haha
Aww those doggie are so precious!
Kiwi and Sushi say thanks!
PROTEIN! I LOVE PROTEIN! ❤💪
Can you do a video about easy protein swaps such as switching the sour cream for greek yogurt? You may have already done that, but that might be helpful for those looking for ways to add more protein in smaller ways to not burn out on so much animal protein (for those that eat that, such as myself)..
Here are a few things that may help! But definitely could do more on swaps that add up!
- redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
- redefiningstrength.com/5-ways-to-easily-add-protein-everyday?sl=yc
- ruclips.net/user/shortsYhb472q7cag
- ruclips.net/user/shortsrIYk9u8t290
- ruclips.net/user/shortsCcrvut6_JYI
- ruclips.net/user/shortsuI8Yxz3UNKY
Walking the walk. Nice. If you could link the articles you mention, that would be great! :)
:-) Do you meant the studies? Have some linked here - redefiningstrength.com/is-increasing-protein-why-every-diet-works?sl=yc
Here's also the new one - pubmed.ncbi.nlm.nih.gov/38118410/
Happy to share more too!
@@redefiningstrengthOC Yes and thank you so much! :)
Great video and info. While I always believe in what you're telling, I cannot bear chicken anymore. I ate so much chicken in my life I'm growing feathers and clucking, lol Same goes for almost all meats. Seafood is expensive. Eggs, my doctor told me to ease up on since my cholesterol is high. I lived the high protein life for almost 35 years now, and yes it does work, but I'm so sick of eating it. So at this time, I'm mostly using low fat milk products like Greek yogert and cottage cheese since that's about all I could stand anymore. Now, what do you think of having a low carb protein drink with every meal and between meals instead of meats? How much protein grams should I try for during a day?
Honestly I'd just start tracking what you're currently doing and see how you're responding then adjust from there. There isn't one high protein amount that is right for everyone. And sometimes it isn't even the protein source we are sick of, but how we're using it. Or maybe you adjust the cut. Chicken breast is very different than chicken thigh. Grilled is different than baked. Even shredded may add to the diversity. For me the flavors and sauces I use even have an impact. And there are even plant-based protein sources you may choose to focus on - ruclips.net/user/shortsuI8Yxz3UNKY
I brought my cholesterol down 85 points over 6months with diet and exercise. Then I was trying to get more protein so I introduced cottage cheese. I was doing all kinds of delicious causes and creamy additions to my meals for about 4ir 5 weeks. Went back for 6month cholesterol check… it was up past the 85 I had dropped.
Only change was cottage cheese! Stopppwd it and am good again!!
I use Greek yogurt for everything thing!!
56 year old post menopausal
"I'm sold on increasing protein, but it's hard." Damn, that's me! I'm trying to be more aware and conscientious. But I'm shooting for 100 grams a day, and to the best of my counting, I believe I rarely get there.
orgain protein powder! i use plant based ripple milk it has 8 grams of extra protein or you can have regular milk if you can tolerate it but i dont have dairy for ethical reasons and health reasons sorry if im oversharing
hehe here's some videos to help:
ruclips.net/user/shortsYhb472q7cag
ruclips.net/user/shortsrIYk9u8t290
Carnivore diet will do it.
@@rcheas4894 yeah but than you miss out on the benefits of fiber, polyphenols, anti oxidants, flavones, starches, carbs are also very important for brain health, there is data showing cancers grow more with ketones I would avoid doing a diet that is too low in carbs atleast get like 180 grams of carbs a day
@@redefiningstrengthOC Thank you for those helpful short videos.
Nice presentation at 66yo, I run 4mi/day/365 and now slam 40g plant protein after the run and 2hrs before CrossFit .. . Hard to say if I’m seeing results from 140g/day but I’m seeing results from something. Trying to get to 170g/day without insane calories but it’s harder than it seems, especially being plant based plus fatty fish .. sarcopenia is of course a major concern and the evidence does point to even higher protein (plus exercise) as being vital. Thanks .. excellent YT
I wish I could find motivation to go to a gym .. I absolutely hate working out on my own I keep thinking about re joining a gum but I love the social aspect of CrossFit and I like the strength plus cardio vo2max AMRAP/EMOM sessions.
Small changes add up. Going back to a previous day you've logged and seeing what you can tweak to increase can be super helpful. I know you said fatty fish, but even if you do shrimp or cod on top of salmon you can get in some great protein. I even find things like nutritional yeast, while small, have an impact. Here are just some ideas, although you may be using them all already - ruclips.net/user/shortsuI8Yxz3UNKY
@@redefiningstrengthOC absolutely, love shrimp, by midday I’m normally at around 78g protein, but .. getting another 100g for dinner is tough, I’m just not that hungry, even after burning 700-800:calories each day … oh well, for 66 body looks great and CrossFit adds the resistance I was missing when I was just running. Enjoying your channel, just stumbled across it .. going to binge watch. Annoyingly, I’ve had my RMR measured and will all the exercise I do, it’s stubbornly solid at 1600kcal/day. (Just saw your yt on increasing RMR)
Could you do, a day of your eating please? ❤
I'm curious why? Not in a negative way but more what you're looking for help with?...I say that partly because what I do will be based on my goals and varies over the year. And I actually had done a couple but realized people were just doing what I'd done and that wouldn't necessarily be right for them so I didn't want them thinking one size fit all. I'm constantly cycling macros and slightly tweaking. But also what I do doesn't mean it will fit you because what we need is slightly based on what we've done our entire life - our previous dieting practices, what we enjoy, our lifestyle and activity level, age and hormones...So I'd love to even share more tips specifically to help YOU over just even sharing what I do!
Here are some protein tips I've implemented if those help to start:
redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
What about taking amino acids, would that make up for a certain amount of protein?
Yeah, but it would be great just to copy you for a week. Just to see if we can do it. @@redefiningstrengthOC
May I ask why you are wearing two watches? Is one for just fitness? I’m asking because I’m only wearing my Apple Watch Ultra and I use it for keeping track of my exercise and it alerts me when to stand up and move which for me in my line of work, I’m always sitting, so I need to get up more. For me, my Apple Watch does everything for me. If there is another watch I should be wearing specifically for fitness I’d like to hear. Thank you Cori, great video as usual.
Honestly I have the apple watch to tell the time and then the other is a whoop. I was curious to see sleep and just track trends over time. But I don't think either is necessary. And I don't like when people get devices to watch calories burned or let them dictate fully what they do and do not do.
I do not like to cook, so it's a struggle to get more than 80 grams of protein a day. I do reach for the protein bar and shakes for lunch and dinner. Dinner is always fish or chicken.
I cook in bulk to freeze and reheat so I have to prep less. And finding even local places with nutritional information can help you get in more protein. Not to mention there are more and more healthy premade options at the store. But even things like canned tuna or smoked salmon or cocktail shrimp or even all natural deli slices can be great things to grab and go!
Timely reminder to check what we are doing. PS fibre is easy. Eat vegetables and whole grain bread ( doesn’t have to be salad and don’t be whiny) if you are serious enough about health to be here then you already know you have to do all the things
Always key we assess and tweak as our body, needs and goals are constantly evolving. And so many ways to get in more fiber. I think though it can be hard at times to take that step back and assess. (Since I'm not a big salad eater.... - ruclips.net/user/shortsy7aNzzk7erY)
Hi, thanks for great contents. Just 1 question - Is gout should be a concern for eating a lot of protein?
If you have gout you may want to pay more attention to protein SOURCE over just amount honestly.
Most tips for adding protein revolve around eating more eggs or cow dairy, but I am intolerant to both. I'm also having trouble finding a plant based protein powder that actually tastes good and is not gritty. Any ideas?
Honestly I avoid powders as often as possible with clients...and taste for those is so individual. I find ofter a smoothie with fruits and veggies and such helps "hide" them too. But here are some tips - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
And even a video using plant-based sources if you do want to be more plant-based - ruclips.net/user/shortsuI8Yxz3UNKY
truth ♥
Khali has had 3 heart attacks since that commercial
Also I recommend Caseine before bed, I think it grew a lot after taking caseine. Because the body is starving for 8 hours but caseine is digested in 6 hours
How does it help us eat more?
And should we be eating more than grams of bodyweight in protein?
As I mentioned to you on another comment, based on your questions, I'd recommend you just start tracking what you're currently doing. Here are tips to increase your protein - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc But also at the end of the video you're commenting on I go over a variety of other tips too.
As long as you stay away from almost all brands of protein popularly being sold in the store that contain Sucralose or Aspartame. For some reason clean protein powders are hard to find.
Naked nutrition has some good options. But honestly I like to avoid supplements as much as possible and focus on tweaks to those meals we are already consuming to boost protein with whole, natural foods :-)
Thank you for this video! 👍😊 I noticed that there were no eggs in your video.Is it because you're not advocating eggs as protein.I have read that the protein in eggs is the most efficiently used by our body. meaning that we are able to use more of egg protein than any other protein source. What do you think?
I like eggs. I like egg whites. I've shown them in other protein videos. They just didn't make it in this one :-) I find there are a diversity of ways to hit our protein, get the micros we need and see results!
🙌🏻
A tough question which of course you don’t have to answer;
Did you kill the metabolism killer ads?? I don’t see them anymore!
Protein 🤙
😂 Maybe...
@@redefiningstrengthOCYes!! Cori for President!!!
I eat only fish from the animals, well eggs and dairy as well. Would you have advice for our kind? 😅 I really want to increase my intake but I eat already a lot of eggs… thanks!!!
Fish are a great source of protein and so is seafood in general. I have lots of pescatarians bumping protein through shrimp, salmon, cod...And you still can use plant-based sources like tofu and tempeh and seitan based on your dietary preference.
What’s your take on EAAs (essential amino acids) as a legit protein source?
I think some of the claims are misleading and there are some interesting legal battles around some of the supplements. I also never want a client relying on supplements over EAAs but if they want to use that over say a whey or other protein powder, I think that can at times be ok...but even then prefer a protein powder in terms of supplements.
Good to know that I'd never heard this myth of 20g before this video. Losing muscle and strength is allegedly part of aging but only if you don't do resistance train to arrest or reverse. Doesn't latest data suggest between 1.2g to 2.4g of protein per 1Kg of target body weight per day to maintain or build muscle when doing moderate training?
Yes! Staying active and challenging ourselves is key. And so many of these studies don't take into consideration age, hormones, calorie intake. So even what is "high" or "enough" protein will depend...even on carb intake too as carbs are protein sparing. So a lower carb intake, may even impact your protein needs!
I am curious about what your thoughts are on the potential for high protein consumption to trigger mtor and suppress autophagy which may lead to an accelorated rate of aging, looking older and even illness. I think it is clear that a higher protein intake has many benefits in helping to build lean body mass, lose weight and so on and as we get into old age lack of muscle mass is a huge predictor of frailty and earlier death. But then other science shows that a continuous abundant intake of protein reduces the bodies efficency in how it uses protein and reduces the amount of recycling of old damage proteins in the body and that lower dietry protein prompts more of this recylcing, more efficent protein use and may be protective against cellular aging and even cancer. I don't have any partiticular bias here at all it is just something I am personally looking into at the moment and trying to understand and I am interested in other peoples views on this as there appears to be no overall consensus from experts.
I don't think there can be a full consensus and honestly from all of my research protein only helps us feel, look and move our best as we age from improved cellular repair to muscle mass retention to even benefits in terms of cognitive functioning. But I also think there is so much nuance to everything. As the quality of your protein matters. How that fueling the leads to better recovery and sleep. And I feel like often you can't separate out factors to say it is just solely one. Because often if you're focusing on quality protein, you're probably also focused on other micros which have benefit as well. I do also think we don't often enough talk about the micros that are in specific proteins and only available in that form in that food. All of which has an impact! And also, high protein, and what we need varies. It isn't just one set number for everyone.
@@redefiningstrengthOC Thanks for responding and giving such a thoughtful answer! I suppose all an individual can do is to experiement with there intake and see what gives them the best overal results as per their goals. Thanks again!
Hello, what about protein from whey? Whey is faster to be absorbed right, will it be a waste if I take more than 20-25g per intake if the source is somethinf like whey? Or will still be ok, body will keep the excess protein from whey we drink and will use the excess to synthesize muscle later? Thanks
No because again, 20-25 grams is what is used straight for muscle repair....not taking into account other needs of the body. Also, meal timing can matter as well as age. As we get older we may need 40 grams in a sitting as we aren't able to utilize protein as efficiently and that extra is needed to stimulate the same response. And timing after a workout when your body is primed can help...or first thing to break your fast in the morning...And if later in the day, all the meals prior may impact rate of digestion. And even what you add to your shake can.
Have you ever covered being a Vegetarian? We can take in protein but it is definitely a challenge at time. Pescetarian, cheese, and yogurt - we just don't eat meat. I wonder how many others are wondering the same question.
I just eat a ton of tofu 😂
Pescatarian makes things easier as seafood is a great option. But yes, I work with many plant-based clients. Here are some tips-ruclips.net/user/shortsuI8Yxz3UNKY
The problem I run into is when I increase my protein intake, it’s hard to stay in a calorie deficit. No matter what way you slice it, protein is calorie dense. That’s why I stopped focusing on protein. Would love your thoughts there. I understand you tend to feel fuller with protein, but I don’t want to only eat protein and I just felt like my meals weren’t really balanced.
Protein has 4 calories per gram which is less than the 9 in fat and same as the 4 in carbs. I have plant-based clients who hit high protein in a calorie deficit and are eating lots of veggies (I also have omnivore clients really getting that rainbow in fruit and veggie diversity in). And many protein sources have micros in forms we can't get from other sources. So yes, depending on your goals, your plate may be more protein centric. But you can get more amino acids in combining things like rice and beans or swapping in quinoa or lentils or buckwheat noodles for a bit more protein. Using edamame in your stir fries...and there are lots of low calorie fruits and veggies that you can pile on. I think often we don't first tweak what we're currently doing, adjusting even portions or looking for "lower fat" or "lower carb" options. Even little tweaks like lentil or chickpea pasta can help if you're really craving pasta.
I’m a strict vegetarian and about 80% vegan. I’m about 117lb. How can I get my required protein?
Here's a plant-based way to get 130 grams :-) - ruclips.net/user/shortsuI8Yxz3UNKY
Take that burger/chicken you're making in the frying pan at 1:25 and put it in a cottage cheese wrap and you can add an extra 35g of protein.
Love it! So many amazing ways to increase protein and make delicious meals!
I feel guilty drinking the boxes protein drinks because if the waste, but I gave in and Bought several boxes at Costco because currently, that's the only way I can get in enough to sustain my lifestyle.
. . . Abd I think yes working. I had colds and an ear infection over the last 6 weeks abd didht train as much, but at 48 yo, I didn't weaken as much as I think I normally did when not training consistently.
Hope you feel better! Here are more tips to help you increase your protein - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
6 months ago I started weightlifting (already walk & do yoga). My trainer said 140 grams of protein but I thought that was too much so I got 80 or so. Well…. I did gain strength AND I lost 10 lbs …. BUT…..I actually LOST muscle 😔. Now, trying to eat 90 or more but it is so hard to eat that much!
It is hard to increase as we are used to eating the portions we've always eaten. Here are some ideas to help - ruclips.net/user/shortsrIYk9u8t290
Can you do a video on best protein sources on a budget? Meat is expensive
You may find these tips helpful, but I like buying frozen and in bulk! And even finding things to save AROUND the things I don't want to skimp on - redefiningstrength.com/fhp-628-the-cost-of-health?sl=yc
Plant-based protein sources are often more cost-effective. There are many - just Google
them.
The cheapest protein is whole chicken. That's it. Plain & simple.
My only challenge with Protien is getting enough. And finding quick options.
I've found having frozen prep is so key. And while supplements should be supplemental, shakes can be helpful. I also love greek yogurt, edamame, jerky, smoked salmon, cocktail shrimp, all natural turkey slices...easy to grab in a pinch and go! And little things like nutritional yeast as seasoning on tofu or tempeh or chicken or ground beef, even adds a boost and great flavor and micros!
I stopped drinking 2 years ago and most of that koney goes into protein: whey, chicken and eggs, in that economic order.
Also, honourable mention, roasted #ChanaJor #ChanaJorGaram that is low on calories and is so tasty.
We dont get fatfree yogurt easily so full fat yogurt is my thing.
In my previous house, they threw buttermilk as it was "waste left after extracting butter!" Oh, how I miss that! There were days when I even had a pedicure in buttermilk, so much was the abundance!
Well! #CestLaVie!
Love, Ra!
I started "Carnivore diet' hate the term and use of diet, because for me, it's a way of life. Only been eating this way for 10 months and I'm 66 years old, trying to get back into shape after several health issues for last three years. I only eat one meal a day. I was active, fit and healthy prior to getting sick. Improvements are seen daily. I eat no sugar or carbs (but this last month I added brussel sprouts and broccolli on occasion because the weight wasn't coming off as I had hoped. (PS: I medication caused CKD, this way of eating has reserved the CKD)
So glad you found what works for you. That balance is key! And because I believe in taking back the word diet because diet technically just means "the foods you habitually eat" I say call it a diet. It is YOUR diet :-) Also, technically vegetables are carbs. Just more an FYI if you are tracking your macros, which would be very protein centric. Great job making changes that have you feeling your best!
@@redefiningstrengthOC Hi, thanks for replying. Yes, I knew vegetables are carbs and I stopped eating those as well until this past month, I added brussel sprouts back, sometimes broccolli maybe once or twice a week, but I might eliminate them again. I have an endocrinologist appointment in August because I am not losing weight. Tried everything. After Covid, my body has been so out of whack. It's extremely frustrating, trying to 'fix' myself or find causes.
I'm probably the exception, I didn't have any noticeable benefit doubling my protein intake from 60g to 120g when I was on vacation for 2 weeks. No energy increase (actually lowered energy), despite having better sleep schedule than usual. I had more benefits when I started increasing fats, particularly cream cheese, butter, and certain cheeses. My strength shot up. Cardio took a slight hit, but that's probably from lowering my carbs since I wasn't as hungry. Eating more meat, eggs, dairy is also a real chore.
Glad you're tracking to see what has an impact on you and finding what works. One size doesn't fit all. I'd be curious if your calorie intake and activity level was the same at both of these times....so often we do attribute cause and effect to things where there isn't one. And I'd argue that your cardio taking a hit is an energy decrease as well. But as long as you're tracking to see the impact and happy, that's all that matters!
Protein is bricks.. Fat/Carbs are the fuel to train to stimulate the muscle protein synthesis.
Remember the helpers of Creatine, Collagen, Beta Alanine, Taurine etc
They seriously help. Especially Creatine.
I agree I need more protein, but eat plant-based to avoid artery clogging saturated fat, environment and animal treatment concerns. Please provide (if you haven't already) ways to increase plant-based protein consumption.
Here's a great plant-based protein video to hit 130 grams :-) ruclips.net/user/shortsuI8Yxz3UNKY
I wish you were my trainer soooooo bad!
Shameless plug for my 1:1 online coaching then! ;-) redefiningstrength.com/private-coaching?sl=yc
Do you do personal nutritional training?
Yes I do - redefiningstrength.com/private-coaching?sl=yc
Would Creatine add as protein to build firm muscles in a post female? Whah about adding Taurine to the mix?
Creatine is not a protein replacement. While it can be beneficial for muscle building purposes, especially for plant-based eaters, it isn't a protein replacement. Here's more on creatine and benefits for women - ruclips.net/video/agmoK71zUpQ/видео.html
Yeah but what about adjusting for low cholesterol/vegetarian restrictions?
Here's a great video I did hitting 130 grams with plant-based sources - ruclips.net/user/shortsuI8Yxz3UNKY
I love most protein sources, I eat all meats, fish and dairy. But one thing I find hard to tolerate is protein powder! Even though I’m not lactose intolerant, protein shakes makes me feel slightly nauseous, and I get the burps!🤢
Have you assessed if it is the artificial sweetener in the ones you've consumed? And maybe even testing out egg white or a plant-based protein powder could be good. But also no need to consume a supplement or shake if you're getting protein in other ways. Shakes should always be supplemental only to make things easier.
I'm not really into drinking protein shakes..but I've found that a good tasting protein powder mixed with nutritional yeast, or even the nutritional yeast on it's own tastes SOO good when I dip my apple slices in it! It makes my 2 apples a day super fun and great tasting and helps so much with constipation/digestion issues!
You might have a whey intolerance. Switch to a plant protein powder and see if symptoms subside.
I also used to get an upset stomach from whey powder. I switched to clear whey and I’m not sure why, but it sits better with me, especially first thing in the AM.
Took care of a kid upper teens.. Doubling up on this protein powder in each shake multiple times a day plus eating quite a bit chicken breast etc..trying to get into bidybuilding. His kidneys started shutting down..had to educate him.
Hydration and quality protein sources are key.
How come some say that too much protein can store as fat?
cause its a macro-nutrient and if you have more calories your body will store them. so it can, but its got other jobs to do first.
If you overeat calories in general you will store fat. Extra unneeded energy is stored. But they've shown that actually eating higher protein gives you more wiggle room in calories and that even a slight surplus while maintaining higher protein may help you avoid gaining fat...making it a bit easier to see results and maintain that muscle - www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/?_ga=2.264294607.1399868783.1716746892-1397825860.1706214528
I started tracking Macros after watching your videos and I'm having such a hard time getting enough in!!! Any advice? I can't do dairy so I use plant based powder, eating eggs, chomp sticks, collagen, hemp seeds, etc and I still sit at just under 100 grams of protein a day. I'm struggling. I'm also 44 years old, and in pretty good shape but trying to lose around 15 pounds and fight the pre menopause problems.
Are you plant-based? Assumed no due to chomps? If not chicken, beef, seafood, turkey....If you're plant-based, tofu, tempeh, seitan, edamame, nutritional yeast...
@@redefiningstrengthOC no not plant based. Just can’t digest dairy very well. I love meat. Mostly chicken. Trying to add more ounces but still not hitting it.
@@redefiningstrengthOC also love your content!!! You have helped me become so much more educated. I’m learning so much from your videos 😊
@@redefiningstrengthOC also love your content!!! You have helped me become so much more educated. I’m learning so much from your videos 😊
❤❤❤
Can you recommend some scholarly articles for me to read on this topic? I have been plant based eating for some years. If everything you say has a science backing I would like to begin adding meat protein into my diet. Thank you
So I can for sure share some resources on the importance of protein, but you don't have to eat meat to increase your protein intake...I work with many plant-based clients to see results with their dietary preference.
redefiningstrength.com/is-increasing-protein-why-every-diet-works?sl=yc
Here's also the new one - pubmed.ncbi.nlm.nih.gov/38118410/
And if there is a specific point from the video you want more studies on let me know!
Also here is a video I made to help my plant-based clients focus in on more protein - ruclips.net/user/shortsuI8Yxz3UNKY
If one were to eat “too much” in a sitting (say 100g) what happens to it? Are the excess calories tuned into fat or is it just passed through the kidneys and excreted?
Honestly if you hit your macros for the day, you're fine. Now overeat for the day, and yes you wouldn't use it all and may start to gain weight or dispose of unused protein you didn't need. But how the protein is utilized may also depend on the other macros at a meal. This was also an interesting study showing there wasn't necessarily a negative to 100g in one meal - pubmed.ncbi.nlm.nih.gov/38118410/#:~:text=Using%20a%20comprehensive%20quadruple%20isotope,ingestion%20of%2025%20g%20protein.
Thanks! I’m not concerned about weight gain since I have trouble maintaining weight with my training volume, I’m just genuinely interested what happens to excess protein in a given meal. My understanding is it can’t be stored like carbs or fat, but I haven’t been able to understand what happens with the protein.
I have found egg whites you can get in a quart container , game changer!!
YES! A great option!
How does protein lower our risk for osteoporosis?
I mentioned that our bones are made up of protein BUT for awhile the “myth” existed that a high protein diet was bad for your bones. However, this is not the case. High protein diets can help improve bone density and prevent osteoporosis. The amino acids in protein are used to build bone and because protein increases muscles mass, there is also an increase in bone strength!
Here's more on bone health as well - redefiningstrength.com/fhp-637-strong-to-the-bone-nutrition-and-bone-health?sl=yc
Is all protein the same though? Your video showed a lot of meat but can you get veggie protein eg beans, lentil, tofu and it still have the same impact?
That’s my challenge. I’m not a huge meat eater. The meat industry is doing so much damage to our environment.
So lots of people will debate this topic...but I believe there are lots of ways to get protein in and work with clients that are fully plant-based. Here are some tips - ruclips.net/user/shortsuI8Yxz3UNKY I even mention in the video you are commenting on the benefits of nutritional yeast which has key micros and can be sprinkled on tofu and such to increase protein intake!
Is Yeast vegan? 😂
what about the game changers documentary on Netflix where all this research shows to go plant based?? Arnold Schwartzeneger is now plant based--it healed the guy who was the focus of game changers. Are you aware of that documentary--very powerful with research and all info.
I need more protein. I love protein. Especially the incredible ,edible eggs. But I don’t think I get enough protein
i used to eat like 5000 calories a day and never broke oever 160 pounds idk why i have to eat so much to gain weight
Some serious brotein in the opening :D
In the food culture I grew up with, meat was ALWAYS combined with empty processed carbs .... low-quality bread or pasta.
Eating meat on its own, with a simple garnish, an unsweetened sauce, a/o with plant fiber, was a tremendous change .... for the better, in every way.
hehe yes! Love that you've adjusted and tweaked though to find your balance and feel your best!
i think plant based protein has additonal benefit for longevity a plant based protein powder is the easiest thing to include in the diet :)
Lots of ways to hit our protein and even get in a diversity of micros for sure! ruclips.net/user/shortsuI8Yxz3UNKY
What kind of plants? Beans or broccoli?
@@Madamchief I eat beans and broccoli everyday with a scoop of dry rice that i cook in the rice cooker seasoned with 2 lemons worth of juice 2 tbsp olive oil and black pepper garlic ginger and turmeric always super good it was good with nutritional yeast too but i cant have that anymore doesnt agree with me
@@RealJonzuk o man lemon rice sounds amazing. I'm trying this tonight! 🤩
@@Madamchief :D Hope you enjoy
I find myself eating whole cans of tuna just to get my protein in a daily😢
So many other options - ruclips.net/user/shortsrIYk9u8t290
Here are more tips too - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
Tuna is not a “ clean” fish ( high in mercury).Try sardines. I like North Sea Mackerel as well.
Whey all the whey!
1 can a month is probably safe, but daily? Have you had your mercury levels checked
I am puzzled to hear that folk find it a struggle to eat more protein - a lot of the greatest things to eat are protein sources! Bacon, steak, chicken, eggs, fish ... all wonderful! The limiting factor for me is not desire but cost! That's where cheese used to come in but even that has rocketed in price now.
I love buying in bulk frozen! Helps with costs and you can still get quality options!
I love all those protein sources you listed, but it's more complex than that if you have macro targets.
- Beacon is extremely high in fat and it has a bad fat to protein ratio. Just a few strips might max one's daily fat, but barely put a dent in their protein target.
- Steak is simply expensive. It also is high in fat.
- Chicken (whole) is the cheapest protein, but it gets old quickly.
- Eggs, too, have a high ratio of fat to protein. If you remove the yolk in order to reduce the fat, you also lose half the protein. For my current macro target, I'd have to eat over 30 eggs per day.
- Fish is simply expensive.
Great vid, but I would have like to have heard some protein intake recommendations
High protein varies and depends on your goals, activity level, age, phase of your journey, previous dieting history and even where you're starting from. And then on top of that you will want to cycle as you progress forward. I do like to first shoot to get clients to about 30% of their calories coming from protein but in a calorie deficit or as you get older, more may be better while you may be able to get away with a lower high protein amount if you're in a surplus or maintaining!
@@redefiningstrengthOC Dang, no easy answer, but thanks for your answer!
When I’m fasting it’s crazy hard to eat that much protein, let alone any moderate volume of food, in one sitting. :/
Even with a fasting window you can have a few meals. And while I love IF, fasting isn't always the best meal timing depending on our goals. So making sure all systems work together focused on the outcome we want is key.
@8:24 ma’am, please add a warning at the beginning of the video for possible spit takes!! Protein powder on a chocolate bar is funny as heck! Hmm, I could always throw it in the blender, no one would know!!
🤣
I’m eating 10 eggs per day as they are my main source of protein. Plus peanut butter, lentils, beans, cottage, and synthetic Creatine powder.
You must like eggs!
@@redefiningstrengthOC what I don’t like is seeing innocent Animals being slaughtered to feed the human’s gut, and for the pleasure of their palate. At least, chickens don’t have to die to lay eggs.
@@jackiemansfield8325 chickens are immortal ? What is their secret ?
My mom loves pork. Not just ham or bacon...pork in general. Many people advises against it. Why?
There are lots of different dietary preferences out there. People may advise against it due to the fat content and cholesterol. But there are also so many different cuts, some very lean. Pork is also very high in certain micros...so I would say it is about finding your balance based on your overall diet. Also the quality of the pork product, such as how processed, plays a huge part. We too often lump things together because they are "pork" for example that are vastly different.
@@redefiningstrengthOC Thanks!
I need to lose weight,and I have fatty liver.I do go to the gym sometime .I am in my 60 now .
One small change can add up! Getting even a bit more consistent in your routine as you start to track your food or even focus on swapping in more vegetables to start can be key. Those little tweaks add up - redefiningstrength.com/25-healthy-habits-that-will-change-your-life-forever?sl=yc
I know I should eat protein, but I am wegetarian and it is very hard to me. I eat fish, but you cannot it fish every day...
I have clients that do include seafood daily but here are some plant-based options too - ruclips.net/user/shortsuI8Yxz3UNKY
@@redefiningstrengthOC Thank you
Did you mean swap sour cream for Greek yogurt as there’s not much protein in it compared to Greek yogurt.
Yes :-)
The kind of proteins you eat impact a lot your health. Plant base proteins come with tons of antioxidant and fibers, which is protective for your body and brain. Animal proteins don't have that, they are pro-oxidant and if you have kidney disease, plant base proteins are a lot easier to get away without impacting your kidney. It reduces inflammation. Meat raise your inflammation marker (IGF-1).
I eat all sort of legumes, whole grains, nuts and seeds, fruits and vegtables everyday. I train a lot and I never had any issue developping muscles on a plant base diet. I'm slim and aging gracefully. I've been on a plant base diet since 10 years now.
The amount of proteins may be important, but not as much as the kind of protein you eat.
Love that you've found a diet sustainable for you that has you feeling fabulous! Key we find a balance right for us to get in those nutrient dense foods to take care of our health.