Does Protein Powder Work? (Spoiler: YES, but there's a catch)
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- Опубликовано: 3 июн 2024
- Protein powders (aka protein shakes) are commonly believed to help build muscle. A recent review published in The British Journal of Sports Medicine looked at whether protein supplementation led to improvement in muscle mass and strength.
Researchers found that protein supplementation did have a positive effect on strength, muscle size and fat-free mass (aka lean body mass). Improvement in strength was measured using 1-rep max strength. The group that received protein supplementation had an additional benefit of 9% (2.49kg) in their 1 Rep Max when compared to those who didn't consume a protein supplement. Also, the protein group had a 1.4kg gain in fat free mass compared to the control group which had a 1.1kg increase.
For professional athletes, every bit of strength counts. This study recommends an upper limit of 2.2g/kg/day of protein intake for serious athletes. But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work.
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Average protein intake in the general population:
Many people in high income countries easily exceed the RDA of protein intake without even trying. In the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article...
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Timestamps
0:00 Intro
0:34 How our bodies build muscle
0:58 Muscle Hypertrophy
1:57 Protein powder supplementation in addition to diet
3:24 Signficance of protein supplementation
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Full Article from British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376
Other references for this video:
www.statista.com/statistics/7...
www.betterhealth.vic.gov.au/h...
Guyton and Hall Textbook of Medical Physiology (12ed)
#protein #fitness #docunlock
Full transcript: www.docunlock.org/youtube/doe...
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Video credits:
Certain illustrations adapted from www.svgrepo.com/ and www.freepik.com/ (pikisuperstar / brgfx / iconicbestiary / Freepik)
Music:
Intro - Motionarray (affiliate link): motionarray.com?ref=ankitgupta1
Overjoyed by Lakey Inspired: / lakeyinspired
So Jazzy by Peyruis / peyruis Music promoted by Audio Library • So Jazzy - Peyruis (No...
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A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS.
Some math:
1 Rep Max - 100kg
Gain 1 Rep Max without protein supplementation- 10kg
Gain 1 Rep Max without protein supplementation (Percent) -10%
New 1 Rep Max without protein supplementation - 110kg
The additional 9% is ON THE GAIN:
Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg
Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9%
Theoretical New 1 Rep Max with protein supplementation - 110.9kg
In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.
Underrated comment!
1
Underrated comment
Doesn't matter had s3x
Goku Dont even lift
I don't take protein to increase strength, I take it to help my muscles recover and stimulate hypertophy
same
Will that my knee muscles cause they are like dead
Yep, same!
@@amadeus4438 Leg day baby
@@srs6461 I broke my knee and it was on the other side of my leg and ever since my knee muscles have been fucked
Although I don’t workout THAT much, I do like it since it’s easier do chug down a shake than to eat 8 eggs
True
And way less cholesterol and bad fats..
Why do you think you need that much protein.
I eat a maximum of about 2 eggs a week.
That's more than enough animal protein. My wife loves eggs. That's the only reason i eat them at all.
@@herbbowler2461 because if you're trying to Gain you actually need a lot more. Especially if you're a Bodybuilder trying to gain as much as possible. You need to always been in a 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 just as the same with calories and carbs. If you just consume what you need for maintenance you will not gain and grow more lean muscle than you have but will just stay the same. Also what, you really want are amino acids. They are the building blocks of all cell proteins. And 5 or more amino acids are considered a protein. But that's not a complete protein. There are plenty of essential and non essential amino acids that we need and can gain all sorts o f benefits from. Much better than just protein which only have a few of the amino acids.
@@herbbowler2461 amino acids are protein they're the building blocks of. What I'm saying is proteins you eat usually aren't complete protein in the sense they are missing most of the other amino acids. You want all of them so your body can use them for every different type of protein your different cells need. Plant protein has much more raw amino acids cause its the first source of protein when animal protein is recycled protein that the animals ate from plants. Problem is we cannot eat enough food in mass and different variety of foods on a daily basis to get enough nutrition. Maybe for an average range yea but when you're trying to always be in surplus or get all of the nutrients that are hard to find in foods you need supplementation. This is why even bodybuilders that eat nutrient dense foods every two hours still need supplementation. We cannot fit that much mass and variety of foods into our diets every day never mind afford it too. Cause it's hard keeping that many foods and herbs, plants, seeds, oils & veggies fresh. I've been bodybuilding for 13+ years as well as studying athletic sciences, kinesiology, general health, biochemistry. Also was a national athlete (rugby) and had professional nutrition coaching
As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass
Same boat and can confirm !!!!
Does that industrial protein have any bad effects on the body?
@@aro5994 Depends on the brand and what additions they have.
Some are good, some are bad
@@aro5994the only thing is that whey contains lactose, but there are alternatives. Otherwise, it's usually just dairy product.
@@heckincat1406 i don't have problems with lactose, thanks for your information ❤
Your title is perfect, hope everyone is so transparent and lenient.
Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.
me too. i did not know this, wish i did when i did sports in high school, but back then there was no internet
Happy kidney stone to you. 🤣
My muscles never ache. Almost no animal protein and no suplements. My age 72
Can you use water if u can’t drink milk or don’t have milk?
@@RashaunRuffin I use water all the time when I take my first shake at the office. Of course, I prefer it with almond milk and a nana.
An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.
It's literally the difference between Eddie Hall's world record deadlift and second place.
Lol yeah, exactly my thought as well
That's totally cool - if that gain is useful for you then absolutely optimize your protein intake.
10% of my 300lb bench takes that down to 270lbs. Massive difference.
Dave C. You don‘t start from 0. E.g your bench press improves in a few months from 250 to 300 without whey protein and to (250 +50•110%) 305 with whey protein. Thats still something but not so much that supplements are necessary to build a good physique
Best video I’ve seen on protein, this guy knows his stuff ❤️
That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*
You actually have to go to a gymn and put in the time. Most people don't regularly do so.
@@Magnulus76 Put in the time? Definitely! But at the gym? I think that depends on the individual and the situation. There's a lot than can be accomplished without a gym. Especially if we can invest in a chin-up bar and a few weights.
@@surrealistidealist Yep gym membership and diet plans and protein shakes are all a myth so those companies can generate money. They're billion dollar industries. Prisoners have pretty much proven them a myth. They don't have fancy gym equipment and expensive protein diets and shakes. Just good ole fashion push ups and pull ups and burpees with a shit diet.
A lot of folks don’t know that protein is hard on the kidneys, so relying on powder primary and food secondary, they are unknowingly causing inflammation on the kidneys,,you must know the right amount , counteract this by eating blueberries, and cilantro which fortifies the blood vessels and keeps the kidneys working optimum, ..I lift and I work in healthcare, the hospital, I’ve seen those in the gym with kidney issues because a lack of understanding the amount of protein to take and what your body will use….do I say still take …HEYELL yes…protein builds muscle,we just gotta be smart about it..
@@unkameatgoodbar2315 Thank you for mentioning that! Yes indeed!!!
He sure made those eyebrow gains
😂😂
You need a special type of protein supplement for these kind of eyebrows :p
😭😭
DocUnlock Don’t be an idiot, you really think you can make eyebrow gains just on protein alone?? His eyebrows are on steroids
LMFAO
03:23 thank me later
You're a damn saint
Thank you
Thx man
He speaks the language of the gods...
Thanks!
I just started to work out and this info helped alot. Thanks for making this bid!
Awesome video, really easy and simple to understand
The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them
😂👍 oh my freaking god yes
Amen to that. My wife commented on how much my "dogs" are farting now.
@@white_devil73 your secret's safe with us
We all accidently passed some gas at the gym.
Oh my god! The men's locker room in the morning is like a torture chamber!! My eyes literally water.
Ah great video and wonderful details
Thanks for the explanation
This is what I've been waiting for 🙌🏾
"Only 9%" lol I'll take that, every bit helps!
J A lol agreed!! 😅😅
Well yeah, but some people can have sensitive livers and kidneys to high protein, so if just resistance training gets you 91% of the way to gains this is good news
9% is a lot! If you compete professionally, this is an awesome edge.
@G B what if your boss paid you 9% more?
You have to take diminishing returns into play here. Once you’re at a professional level you won’t be getting 9% increase. Maybe 1% or less. Olympians sometimes take a whole year to get 1-5lbs PRs because they are lifting 3-4 times the weight of the average joe.
Nobody's claiming protein powder is a replacement for going to the gym.
Ive always seen it as an easier way to take in protien. I can only eat so much beans and or chicken before feeling like i swallowed a brick.
OMG right? Like wtf: ask someone drinking a protein shake at the gym whether he even lifts.... why the hell else would he be at the gym? ruclips.net/video/_MNFSIsx_f0/видео.html (except if he's there for cardio, but then later in the video they mention that these shakes also help in recovering from cardio, so it's still dumb as fuck)
@@aardmaat In all fairness, I have seen plenty of bros in the gym that think they are lifting, but they aren't really doing anything effective.
@@ClayHales It really gets on my nerves. I started bodybuilding in the early 90s....and people are still making the same mistakes now...One guy in particular...at my gym...thinks he is gonna get jacked from doing 1 rep oly lifts....
@@aardmaat I have protein shakes purely for recovery purposes the quicker you get that protein the quicker you start to recover and I don't want to feel sore all day.
Nicely made. He definitly outlines what the study does NOT say. Maybe its also important that no one in the study trained less than 6 weeks.
Thank you for this effectively concise video ❤ i would definitely appreciate more information about recovery after cardio. Please and thank you 🙏🏽
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
Almost 10% increase in strength is nothing to turn your nose to.
Heres the problem:
1. That 9% increase is in new trainees. In other words it can make a good difference in the beginning but its not like if you take a protein shake its gonna make you just blast through your genetic potential. 9% of half a pound of muscle is not alot (and its very typical to see very slow to no progress in gym after 3-5 years training). Im not sure theres a study that has gone into trained individuals and how much it helps with MPS. But we can assume (We dont know) its still better to have more, and it certainly doesnt hurt anything.
2. A protein shake probably doesnt make a whole lot of difference when compared to a chicken breast or a lean beef. When you account for total daily protein intake it doesnt help nearly as much. Protein does seem to be a good bit cheaper per gram of protein then meat at times however. And theres the convenience.
For me i eat about 200 grams of protein per day. If i switched the protein shake for a chicken breast i would see no difference in muscle gained, because total protein is the same.
Nose at
High protein food list
ruclips.net/video/bF3xRTGvA-o/видео.html
Its a gain percentage, not a weight percentage. If your 1 rep max is 100 kilos and your gain is 10 kilos (110kilo rep max) your protein percentage in the gain would be the 9% of 10 kilos, not 100 kilos. That would become 900 grams (9% of 10 kilos). So if you are naturally gaining a 10% in you rep max, what youre gaining from protein is 0.9% of that 100 kilos.
My thoughts exactly man.
The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.
A student with a busy schedule. Yeah riiiight.
@@chandlerbingbong yes a student with a busy schedule
Start of lockdown I took home from work a load of discarded protein shakes have some people have left renting some of our space started drinking a lot of them top of the junk food that I got addicted to in lockdown I can testify that protein shakes seem to work I massively increase waistline tells its own story I thought my weight would level out I went beyond the maximum on my bathroom scales I made myself in boots chemist I gained a whopping 140 lbs in 9 months
One way of looking at your statement might be that you are treating a symptom but not the disease. Is a life that is so busy one cannot eat actual food, a healthy life to be leading? There's not necessarily a right or wrong answer but I feel your situation is an example of the way modern life can be destructive but that we treat as normal/acceptable.
If your body is below maintenance, you're wasting gains
Amazing. Keep up the hard work👍👍👍👍👍
Very informative. Thanks!
We already know the catch - those damn rancid farts
😆😆😆
Lmfao
Honestly, since I've started using protein shakes again, I've been pooping a lot better. My constipation is cured!
Its all about which you chose for protein... muscle milk 50g protein is what I use. Huge difference and no protein farts...
@@ny2bama facts mine just came in yesterday
The point is:
Higher protein intake won't matter without enough resistance training.
The point is: training wont matter without the right food
@@lukasschallibaum5046 and vice versa
@@lukasschallibaum5046 nahh I eat whatever I want and train. Though I'm not tryna lose weight so the right food doesn't matter, but if you want the most optimal way then yeah eating the right food is better. Other than that, you don't need the right food to train just saying.
@@gabe_riel well yeah you can train with a shitty diet but will you see maximum results?
@@jeanlouis1898 ofc not, but im just saying you can still do training because the other guys point states that your training won't matter at all 🤷♂️
4:30 hits it just right. If you want to squeeze every bit of muscle potential and you somehow can't get enough protein in your regular meal, go for it.
Thanks for the information, I would surely love to know the influence of protein on intake for a more cardio based routine.
“Only 9%” is not “only”. Is far better for pros.
if u weight 27kg..
Larry Martinez clearly your brain doesn’t “weight” that much
@@beatsbyelvis6890 says the one with thst nick name 😂😂
@@larrymtz83 What was the 'gotcha' in that? You even have spelling mistakes. You still look like an idiot.
Larry Martinez man youre such an idiot
Lovely video. Straight to the point, pleasing voice just hard facts, no talking around things. Keep up the excellent work!
I am/was (blood sugars are normal now) a diabetic. I had a bad high carb late night snacking problem.
I started replacing the snack with a protein shake made with unsweetened almond milk.
I ended up losing 30 lbs just making that change.
So to me, there are a lot of good reasons and ways to have protein shakes.
And yes, I use them after the gym now too.
what do you put in your protein shakes i want to start drinking them
Super .
Could you tell me which brand protein powder u using ?
I always feel sick or vomit when I down a protein shake I prefer to get my protein my foods.
@@TravelWithParisTamizhaa iso 100 is the best
@@Tad1945 probably need to drink it slowly or add enzymes. Or avoid low quality protein blends.
amazing video !!
I clicked on this video out of respect for you putting the answer in the thumbnail
Same
ONLY 9%??? holy crap... thats HUGE for doing NOTHING different. are you kidding me?
Keep in mind that the 9% presented in this video was for 1 rep strength. The article actually shows 27% increase in fat free mass (muscle mass) compared to the groups who didn't receive extra protein.
It's 9% of the GAIN so if you benched 100 kg and without additional protein you got to 110 kg, with it you would've got to 110,9 kg.
Cool vids keep em coming
A nice video on an interesting topic.
Extremely well explained. Thanks for backing it up with data and examples. You definitely deserve a 5 star! Because of that I am subscribing
I think the best benefit is the one metioned last. it's a way to skew your macro ratio through out the day to more optimally favor protein as needed. it's also a convenient and relatively cheap way to get it. basically it can help you hit your protein goals for the day.
In my opinion,training hard ,eating good food and sleeping enough hours help more than abusing with supplements even if I consider them important for recovering.It depends on wich results you want to reach.I do prefer to look in good shape than big, pumped and doped.Greetings from Italy and thanks for the video.
The issue is that most people don’t get enough protein from their statistically average diet.
So, having an easy-to-consume intake is better than having none.
Thx you boost my knowledge
I was glued to this video. Thanks for the information. Very easy to digest!
My problem is I can only eat so much a day. A protein supplement remedies that.
Also drink a lot of chocolate milk.
High protein food list
ruclips.net/video/bF3xRTGvA-o/видео.html
Chocolate milk has way too much sugar, but it is a good source of protein
@@tonyhamilton7785
I never considered the sugar content of chocolate milk. Should I just drink standard whole milk then?
@@stoopiddub333 I drink regular whole milk with mass gainer protein powder when bulking and regular whole milk with regular protein when cutting
If ur on bulk just use regular whole milk and add ur protein shake to it simple.
And post workout its better to take whey with water.
Well though out and concise video
Great video! Idk if you have already covered this (I'm going to search for it later when I have free time again..) but the thing I'm curious is whether or not calorie deficit affects to your gains IF you get enough protein?
In my case for example I get 1.5-2.2 times my body weight of protein each day, but I'm on roughly 400-700kcal calorie deficit. (don't know my maintenance calories so don't know exactly) I also don't know how to add more calories "the wise way" since I feel totally fine with this diet and don't feel hungry or low in energy, almost the opposite. Would I get significantly better, slightly better or exactly the same results if I increased my calories to match my maintenance level?
The question is whether your lower calorie intake is causing you to perform fewer reps than you otherwise would, thus hindering your gains. You can take a meal supplement shake like "Huel" which has a lot of protein, but also all the other vital nutrients and plenty of calories, or a _lean_ mass gainer shake which has around 700 calories.
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
Your channel is very underrated. Keep up the amazing work!
Thanks for the support Rajvir! It makes me happy that you are enjoying my videos :)
*3:25** Here is Catch*
As someone who's daily protein intake is
Saying only 9% in sports is crazy
I just discovered your videos and i am loving it now. People like you should come forward to help community. Much love ❤️❤️🙏🏼🙏🏼
Only 1.7k subscribers? Dude you deserve a a thousand times more! Your videos have such high quality and I've found them very useful. Please continue making videos ♥️
Thank you! I'm glad you're finding my videos useful. I'm taking a short break but I'll be back with new videos in July :)
@@DocUnlock he has 200k plus after 3 years now
It’s a 9% gain over a short fixed period of time - but lifting is a long term hobby, and those 9%s are going to add up over time.
Exactly because that 9% is going to compound again and again which will make double the normal gain in enough time.
Exactly what i was thinking, buddy said "only 9%"😭
@@budhil4351 Your gain will also slow down when you become stronger and get closer to your genetic ceiling. So its may not compound that significantly. And its far too optimistic to think it will double your gain in long term.
@@JuliettKilo well, well. Of course a "double" is not to be seen linear wise but on a logarhythmic scalw: if you need 2000 training days to get to your genetic ceiling , then protein shakes directly after training (and only if the muscle swellls!) might reduce that to 1850-1900 sessions. Over the course of twelve years (52 weeks times 3 sessions/week = 156 sessions yearly) while you are fit and healthy enough to cope with hard training => roughly one year saved that you can invest e.g. in stretching/flexing or just more cardio => significantly more rounded training overall than just pure strength training (which in itself is idiotic btw). That then is the difference between athlete and strongman…
•Short answer: No. Food is more important.
• Does it help and give you that extra: Yes
protein powder is just dried food, your comment is like saying “dont eat beef jerky, eating food is more important”
But I don’t get, the muscles fibres get repaired with only protein, if ur not getting a good amount without high protein products there is no way to grow muscles?!
“Always choose food over supplements” Rich Piana.
He's no longer around. Poor Piana :(
Ahhhh. Rich. Rip. Shakes are for fakes.
Lol he chose steroids man
Don't take whey powder, take steroids - rich piana
Sir Nicholas D Definitelt wasn’t “pre workout” as stated obviously. A combination of drugs and how unhealthy his insides were, led to his death. Miss that big man tho. Realer than real....
3:56 I can literally feel the pain in my back watching this picture.
iRregular91 i was searching for this comment
Ouch
Saaaame🙈
Dude you got me.
Lmfao
I started taking amino acids before workout and protein powder after. Have been for a few months now. Doing mostly the same exercises, I can do a lot more without getting fatigued, can do more weight, and have actually noticed myself getting visually stronger. Protein supplementation in my understanding just increases the benefits of exercise
What's the difference between amino acids and protein powder? Isn't protein powder made up of amino acids?
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
It absorbs a bit faster and better. Your body only uptakes amino acids, not whole proteins (for obvious reasons). It takes time to break the proteins down and it's not 100%. Is it a huge difference? Depends. If you're a competitive athlete it might be worth it. If not, it kind of depends on opportunity cost.
Or you simply got stronger and more used to your workouts :D
The catch is that you have to workout to get the protein benefit. Wow bro such amazing knowledge you just unlocked for us all *eye roll*
The 4th reason for protein supplements, consistency. It's sometime difficult to maintain a consistent nutrition plan depending on your work and lifestyle and supplementation can definitely help in this regard.
Just have a set diet?
@@benmjt not easy for everyone
@@benmjt Does not work too much.
Most people are tired from work. Combine that with a low mood == ruined diet on that day
Cool video, quick easy explanation for this argument 👍🏻 I’ve watched a ton of videos on building muscles and they all end up saying that u have to train a lot first for achieving your muscles goal 🙌🏻 stop thinking there is a way to get bigger without lift hard.
Interested in those topics!
Great break down.
Got it down to a science doc. Great informative content, efficient delivery and directly to the point!
High protein food list
ruclips.net/video/bF3xRTGvA-o/видео.html
Really fun and easy to watch I think you'll have a big growth. Really high quality video
I'm glad you found the video enjoyable. Thank you for your support!
Great video.
Great video
I would love to hear more about the appetite suppressant effects as well as protein supplementation in the larger context of nutrition. I had always heard that it’s useful when cutting, because you’re trying to minimize caloric intake while losing as little muscle as possible. So by using protein shakes, we can eat less calories while still maintaining our protein intake.
That said, this is all stuff I’ve heard from trainers/gym guys. I’d love to get a more data driven look at how it actually works.
IMO, only potential problem with that is satiety - protein shakes are generally very low in terms of satiety-per-calorie compared to actually eating the same amount of protein.
They are real in my experience but only for a short while. For me it works because I don't like having breakfast so a protein shake with some fruit and coconut milk gets me through the morning easy, but if I drink a shake after working out, there's no power on earth would stop me from wanting to eat a whole cow. I don't eat a whole cow, but the point is that if I'm very hungry, the appetite suppresant effect does jack shit and only works for a short while.
Higher protein based foods will make you fuller. I got 200G of protein with 2100 calories. My maintenance is 3600, its a thing
@@rockcaholic based on reccomendation values that would mean you are ~117 kg in bodyweight
Throw oats in the blender with a scoop of protein powder and make some oatmeal pancakes. Stay full for hours
Great video! Nice to see someone that’s actually educated make a video on the topic. Curious about how protein supplementation can impact muscle recovery after a work out. 🤔
Look up anabolism and catabolism
I can’t physically eat a lot of food, so using a protein supplement along with my diet would be the only way I’d achieve the 1.6 per kg per day.
drink milk
@@mastertrey4683 Yes and preferably non homogenised raw milk for the digestive system 💪
@@Kevin-ch8fu not everyone owns a cow
@@cuttersanin3545 and most are lactose intolerant.. I used to drink milk everyday. Then a week after I turned 16 I started getting really bad reactions, breaking out in hives and shit because of milk.
@@mastertrey4683 milk has a ton of sugar and fat in it usually
Great content, structure and time length in these videos - thanks, from a new fan!
Thanks Wayne!
great topic and vid.
This is very educational, thank you. I am interested in the relation between peotein consumption and weight loss.
sugar & empty carbs are more concerning than protein content if youre only trying to lose weight
water / unsweet tea only
+add lemon juice, garlic, honey (raw) to your daily routine & your metabolism will bounce back
avoid foods that trigger insulin response instead of starving yourself and beating yourself up honey
In my experience drinking protein shakes gets in the way of weight cutting since it's just a couple hundred extra calories you didn't really need.
He looks like he's on eyebrow supplements
Kevin Brooke lmaoo
Since he has a beard it doesn’t look bad.. but if he didn’t lol
Kevin Brooke middle eastern genes
@@RocksmithPdl
Nope this dude is Indian origin.
@@usmhaevmcgmedov5525 same thing, arabs have bushy eyebrows too
I would like to know more about the effects of protein intake in recovery after cardio. By the way, thank you for the video, it was very informative.
thank you for this !
It obviously works. My gains were fast for the 10 years I used it and the recovery was gaster. I had to give up supplements due to a minor heart attack recently. As my supplement had 80% protein, I don't know if that is really true or what the other 20% contained. Anyway, it was easier to remove items that we are not sure about the ingredients. I've replaced that with almond, walnut, pistachio, hazel nut mixture combined with dietary protein. Gains are not spectacular, but keeps me in shape.
Brilliant video, thanks. I subscribed:)
Food is the best medicine
Why r u everywhere?
@@100cents5 exactly I found him in a fucking Freddie mercury video and now this video
but healthy food are hard to find these day unless you cook it urself
yes agreed natural food is the best and how come this chemically processed protein has no side effects at all... I watched the other videos and I think no one is going to say against this multi million industry
ok Ralph Smart
Speeds up recovery and that's essential when you're on the grind.
There could be a psychological side effect of drinking protein shakes: it is connected to the perception that people drinking shakes are fit people and as such motivating somebody to exercise as well to belnmg to that group
Eh not that much, just drinking a shake wont depress you because you didnt chewed 8 eggs chief
This was actually the best video in this topic i ever saw
WOW. this was actually really eye opening
Yeah this is pretty much the best video on the topic. Nice!
Glad you think so!
It really works! I saw many of friends they drink protein shakes plus excercise and their body is soo good.
The study found that 1.6g of protein per KG is the optimal amount, but the control group is already taking in 1.4g per KG so that doesn't leave much room for us to see the effects of additional protein intake. 1.6g is only 15% more than the control groups 1.4g intake, that gave a 9% performance improvement, which makes sense.
But it would be far more interesting if the control group were only taking in the recommended daily amount of 0.8g per KG, with another group taking in 1.2g and the final group doing 1.6g. I'd be very interested to see what effect that has.
I never took protein very seriously when doing weights. I just assumed I had enough. Since I very recently started trying to take in 2g per KG, I realised I was barely taking in 0.8g per KG before. Would be interesting to see how much I've held myself back despite the obvious gains.
These groups are all different genetically, so the results can not prove accurately. Some people can gain muscle growth and strength faster than others. For example, my friend and I are work out buddies. He consume way more protein than me. I don't use protein shakes anymore and I still gain much faster muscles and strength than him.
Dude from vid: Hey bro, do you even lift?
Me: Do YOU???
2 words..
Lean muscles.
FB Kensar HD
Idk. I didn't think of that. I mean, you might be right but he would have to have really lean muscles. He seems more like a cardio person or just someone who cracked the food code and is really slim (walking, manner of eating, etc.).
Hi J DC, lol... yes I do actually. I have been lifting since my late teens. I was overweight as a teenager so I took up cardio first and then resistance training later. During uni I was very much into increasing muscle mass/strength. I used to use protein supplements just because everyone else was. Now that I'm older, my objectives have changed. I'm all about maintaining good health for longevity.
So in short, yes I do lift :p
I might make a video in future about my journey
DocUnlock
Good to know. I was actually thinking of taking this post down altogether as it was written during a particularly glib phase that I have since halted. In other words, I apologize if I seemed rude. I've since figured out that if I wouldn't say something to someone in an elevator, I probably shouldn't say it as a comment anonymously. I appreciate your ability to shrug off my negativity and be civil. Here's wishing you the best of luck in the future.
All good J DC, no offence taken. I'm very impressed by your openness and maturity in that last post - you've set a new standard for RUclips comments imo! Wishing you all the best :)
One reason why I would recommend protein shakes for people that only train casually is the convenience.
You do not need to keep as strict a diet to make sure to hit your protein needs every day and there are always going to be times where you will not be able to eat 30~60 minutes after a workout where protein intake is going to be best processed by your body.
A professional athlete would prioritize their workout and diet over any other plans but as a casual you will not and you can get closer to professional results by using protein supplements to fill in some gaps. Of course nothing will ever make up for not doing the workout.
Good info in this vid.
I would like to complement the Doc on a world class set of Groucho Brows (GBs). Having a big set of GBs have been embraced women as a recent fashion trend. Though many femmes have tried, they last the focus and inspiration to truly achieve a set of GBs that are world class. It's nice to see a brother out in public grinding lending support and inspiration to men, that with a little effort and dedication, you too, can have a world class set of GBs.
The master is looking down and he is smiling.
great video
Thank you! I'm glad you enjoyed it :)
@@DocUnlock bro why you stop creating vedio... 🙄🙄🙄???
Ah we need vegetarian protein powder from you hehehs
When I first started going to the gym when I was 15, I was told 5 simple rules for success
1: carb-load pre workout as a short term energy hit to aide in your workout performance
2: have 5 balanced meals a day that have a max of 20g of protein, if one or 2 of those is a protein shake, don't waste your time having 2 other "meals".
3: Keep your workouts balanced, if you are focusing on one muscle group, don't forget the opposite, I.e, chest and back, tris & biceps.
4: Stay consistent, but never stagnate. Once you plateau in an exercise, mix it up, super sets etc, but never give up because you aren't making progress. If you get injured, give yourself a break & focus on a different area, just don't stop, altogether.
5: Never Forget To Rest!!! Bust a gut in the gym, but give your muscles the chance to use the protein you load them up with, to rebuild. Constant work will get you no where. Everything in little steps.
6: (bonus) don't beat yourself up if you don't see yourself making as much "progress" as the next guy. Work your program to your goals, they probably want to look bigger without the strength, or want more definition without the size, or they want aesthetics over function. You just be/build you! (Edit: everybody size & shape is different, so eat according to your caloric intake to maintain your weight)
Ratel.H Badger That’s good advice but here’s another... everyone is build different. I found this out the hard way. What works for you might not work for me. Fortunately from being I the gym 5 consecutive years I got more knowledge
Any tips on how to even out forearms? My right forearm is massive due to constant masturbation. Using the left doesn’t let Me feel as good though.
@Tony Droid naw this is completely accurate for close to maximal gains
5 meals a day? welcome to the type 2 diabetes club dude....be careful what you preach dude all people are not 6ft 150lbs to follow your diet......
Bro can I dm u and u can help me cause I need help and I’m confused with stuff
The test subjects that dident use protein supplements, were already on a pretty high protein diet. For people who have trouble eating enough, protein powder really makes a difference.
I mainly drink protein shakes just because it's convenient and easier protein intake then cooking up a steak, especially if you're busy or on the run. I also just use it to ensure I have enough protein in my diet if I've been eating too many carbs.
Love this! Makes it so simple and easy to understand! Great video (:
God made his face in BOLD Font.
this comment has me on the GROUNDDDD
😂😂😂😂😂
I can’t 😭😭😂😂😂😂😂😂
High protein food list
ruclips.net/video/bF3xRTGvA-o/видео.html
🤣🤣🤣🤣🤣
Very useful. Please throw some light on prostate enlarged and use of protein powder.
The 9% extra gain may seem small, but remember thats only for a single 13 week cycle. If you keep going you gain an additional 9% of those previous gains, then build on those bigger gains, and so on. Then left for several years and you really see the diffetence.
This is why I don’t watch small people talk about working out because a 10% difference is lovely already
This is why you failed maths
who would ever thing the simple act of eating and going to the gym would be so complicated
Wat up doc.. Very interesting video man!!
Depending on the brand, it's more cost effective to have a shake than say red meat or chicken breast, but only as a supplement and top up that protein intake or after a workout
Well done, thanks and by the way nice beard 👍
Looking out for a negative catch (*realizes there's none*) --- continues sipping
😂