Bodybuilding Simplified: Protein
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- Опубликовано: 28 сен 2024
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In this episode of Bodybuilding Simplified, we will take a look at everything that you need to know about protein! First of all, we will discuss how much protein you should consume per day. If it should be 1 gram of protein per pound of bodyweight, or maybe a little lesser amount like 0,7 or 0,8 grams of protein per pound of bodyweight. Then we will learn about the quality of protein, so you know which protein sources are the best, so you can use them to build the maximum amount of muscle. Of course, we cant forget about how to distribute your protein amount between the meals, and overall how many meals you should eat per day, to get the best results. And at the end, i will tell you if its worth it to buy protein powder, and which people will benefit from protein powder supplementation the most!
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whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had to hot should i just give up ??
I love how you mix grams with lbs. It makes no fucking sense and make the video completly useless.
canned sardines and mackerel. each can is like 20g of lean protein. low in mercury too compared to tuna. catmaxxing
And don't forget about salmon! Expensive asf, at least where I live, but I couldn't imagine a better protein source ❤
@@qwertzu140 Isn't salmon and tuna high in mercury as well?
No at least salmon isnt @SuperAxon2
@@SuperAxon2 As a general rule, all large bluefish (tuna, salmon, etc) are high in mercury bc they take it in from the environment, but most salmon in the market comes from farms and is completely mercury free.
Eggs are so big player in bodybulding. Tasty, can be prepared in various ways, with many things, gives so much protein and vitamins.
1 cup of Bison, 5 eggs and a cup of potatoes that's my breakfast
I'm sick of eggs bro. I eat too much eggs.
@@carlizancho2 Different porridges with whey protein and berries are my go to for breakfast when I'm sick of eggs, which happens quite often
@@carlizancho2 If you're tired of eating whole eggs you could fry them on a pan, or make pasta carbonara.
I make sure to eat 4 eggs a day, they're pretty neat
Give this man an award for just handing out solid advice/info on all his videos
Which award?
🏆
@@fermi1Nobel prize or all of them😂
For people who use kilograms, you need around 1,6 to 2,2 grams of protein per 1 kg of your weight
1g/lb is equal to 2.2g/kg so as he said if you eat mostly lower quality proteins (any protein source that’s not dairy, meat, eggs or protein powder) then make 2.2g/kg your goal. If you mostly eat higher quality proteins then 1.6g/kg is enough
@@Mxgalodonn That's good to know
God bless you !
*for normal people who use kg...
For those that doesnt use em yet😂
Sleep simplified video needed
Watching this video at 1:11am
Replying so this gets a boost bc frrrr
High quality video low quality comments smh
From what I know, the best cheese to get protein is parmegiano regiano. There is like 30-32g of prot for 100g which is pretty good.
You can’t eat it in large amounts. It has too strong of a flavor to eat more than a small portion
yea, i agree. i usually put like 3/4g of it on top of things like potatoes or homemade tortilla pizza.
its good you dont need to use a lot of it to get the flavour so you end up consuming less kcal than other cheeses
I dont think you understand how greatly you help me, just wanted to let you know that you do actually help people more than you think.
One of the major reasons for the lower protein quality in some sources is the essential amino acid profile, meaning some sources will have lower amounts of specific ones. The body can't synthesize these essential ones--they must come from food. But this can be mitigated a bit by eating a variety of sources, such as legumes, grains, and nuts and seeds, as many of them have profiles that complement one another.
It's probably also why a lot of plant based protein powders will combine proteins. For example, many will combine a legume protein (usually pea) with a grain or nut/seed protein like rice or pumpkin seed. And soy is generally a higher quality plant protein and stands fairly well on it's own.
hey man, ive been subbed since you had less than a 1000 subs last year and i wanted to say good job on growing this big this fast. you deserve it!
Please do one about warming up before workouts
This guy has great videos and has helped me progress at my home workouts. Thanks Winny
Is my bro from czech republic 🇨🇿🇨🇿🇨🇿🇨🇿🇨🇿🇨🇿🇨🇿🇨🇿🇨🇿
Bro came in exactly when I wanted to start bulking
Bro just wont miss with his videos
Winny the MVP postin, always a good day. Ive been recommending your cheatsheet to many ppl
While it's hard to achieve, it's recommended that half of the protein intake be from vegetal sources, because even if the protein itself isn't used as efficiently, it comes with many other nutrients and compounds that are highly beneficial to your body. If all your protein comes from chicken and eggs (for example) your phosphate levels rise and it reduces calcium absorption (on top of missing out on vitamins, antioxidants and minerals), which can eventually lead to bone injuries. Don't compromise your health folks, don't focus only on macronutrients.
No, you need to eat QUALITY meats such as grass fed and finished beef and pasture raised chicken, etc. Preferably organic. The vitamins and minerals in meat are not only better but much easier to absorb. You end up eating a lot of vegetables but you only absorbed a small amount of nutrients.
Who else noticed that winny increased one plate in the bench
I LOVE YOU WINNY
Nice and helpful video! Would you do a warmup simplified video? Regarding how to warmup properly with the less time possible, thanks and keep up the good work 👍🏻
Trainer Winny! Could you explain the real use of Cardio? Some people say there is no need for cardio to burn fat and other insist that it is a must. But I only trust you :c
My main source of proteins are chicken, canned tunas/chicken, protein powder in smoothies and some dairy. Mainly just eat a lot of chicken though like 300-350grams worth each meal. I aim for 240 protein.
Thanks winny for helping me on my journey!
Important info : Combining lower quality protein like rice with high quality protein such as boneless chicken breast enhances the absorption of the lower quality protein due to the amino acids in the high quality protein from the boneless chicken breast.
Please do full Arm Day like yours!
is canned tuna, and sardines a high quality source of protein?
Thanks winny!!!
I've got the best physique I have EVER had and I haven't had whey protein in like uhhh 2 ish years. I have eaten red kidney beans, packs of Swiss cheese, drink milk and I eat maybe 600grams of red meat every two weeks. I realise I don't need that much meat. I've also switched from white bread to a low carb high protein bread that has lots of grains in it and is just filled with TRUE flavour. I have never looked better. However, I realise I'm having very few carbs and feel tired as shit sometimes. So the amount of calories need to be higher to maintain energy. I also eat most my protein in one sittin and I look shredded but not small, absolutely fantastic.
All of your protein in one sitting? Wow, how much exactly?
In one sitting!?
May be some stupid questions but is seafood considered high quality protein? Also are EAA's used to get more out of the 50 - 75% low quality proteins or are they effecting the high quality protein aswell?
great video winny, as always!
wanted to know if u planning on making a detailed video about creatine? :)
keep going, love your content!!!
Thanks for the video! Isnt fish a high quality source of protein?
No way bro is Czech, his accent is too good.
No hate btw just discovered this channel, love the content.
You should do stretching simplified please 🙏
I am the type of guy who gets plenty of carbs in for my daily intake.
In case anyone is interested, there is a zero carb protein powder called isopure, and it's very tasty. Also big plus only 100 calories a scoop for 25g of protein per.
Trainer Winny for God Emperor!!!!!! jk but I REALLY love your channel. I have 20+ years of lifting experience but it is easy to get lost in the weeds sometimes. Your straightforward, no nonsense approach is much needed in the modern fitness community. Thanks Winny!
how do i split my meals when im on OMAD diet?
okay, What about Multi vitamin & FishOil?
it's to hard to hit the recommended protein target.
If i am 300+ pounds a looking to start losing weight and gaining muscle, should i still be eating 1g /lb a day?
Another weekly vid to enjoy🎉
THANK YOU
Bought my first protein powder and it came today and this video comes out 😂 thankss
Someone called me fish fry a few days ago after watching a video. IDK what's happening
Make a video on fats and carbs
what about beans? Are beans high quality or low quality protein sources?
Thank you winny
What about chicken and salmon?
will you make video about warmup and cooldown?
Thank you for providing this information everyone says to get 1 g of per pound of body weight but Research shows that 0.7 grams of protein per pound of body weight is more than enough to maximize muscle mass. Now I get it that I just need to count the high quality protein but to be honest with you I never counted low quality protein ever like if I have lentils I don't really count that as protein because I always have lentils with fish or chicken or beef always I'm 143 pounds and I consume about 100 g of high quality protein everyday I consume 100-150 g of any kind of meat per meal If I'm not having meat I'll have two eggs and I have milk everyday or at least try to besides that I have rice potatoes cashews ghee honey coconut water coconut meat fruits my only problem with the diet is I tend to feel sick by sick I mean feverish whenever it rains and I just crave junk food I just crave that crispiness so I do give in sometimes besides that sleep has been a b**** lately like I go to bed it's so hot bruh where I live like I just can't sleep I go to bed it takes me 1 hour to fall asleep and don't tell me to get AC I cannot stand it I will get a fever if I stay in AC besides that I had pneumonia when I was young so I'm never getting AC 😅 well I have been talking a lot would love any suggestions that you have regardless I love you videos definitely wanted to let you know that
fax
Oil up, Winny!
winny what’s your recommended place to find recipes online? i struggle figuring out what to make all the time😅
I’ve been lifting weights (on a PPL split) and doing cardio ever since I stumbled upon your videos. My weight has been steadily going down, albeit at a slow rate. I am a 24 year old male, 169cm tall currently weigh about 230lbs and my goal weight is 175lbs. Should I be eating 230g of protein and adjust my intake accordingly as I lose weight, or should I be eating 170g of protein from the get go? I find it hard to be in a caloric deficit while needing to eat so much protein a day. Thanks!
what if you eat one meal a day but are consistently drinking milk throughout the day. i typically do a gallon a day + a meat carbs and a vegetable
Is quinoa a high-quality source? I've read it contains all the necessary amino acids (it's a "complete" protein). I prefer to eat vegan when I can
Question body weight could come from muscle or fat so for me having to eat 245lb of protein is a bit absurd since I've been only working out for almost 3 years so not all of that is muscle
Heads up, this 1lb for 1g protein is only for the already fit folks! If youre overweight, youll want to base it on cm of height ❤ like, im 153 cm so i aim for 150g of protein a day!
But if I eat for example lentils with cottage cheese, am I able to get full amount of proteins from the lentils, since my body is getting all the essential amino acids from the cottage cheese?
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had to hot should i just give up ??
Please post cooking videos!
This is a crazy amount for a tall person 😭
So as someone who doesn't eat meat then i have to double my protein intake? Im already consuming 140 grams of protein a day. But since i dont eat eggs or meat, im only actually consuming 70 grams a protein a day? So i need to be eating 280 grams of protein a day to technically hit 140 a day?
Nah, don't worry about it that much. Maybe add soy if you want more high quality protein. When you mix and match protein you get enough. I like to eat plenty of lentils, split peas, and beans along with some nut butter, and the rest of the foods. Just get as much as reasonably possible and focus on training well. Your body will only use what you ask it to.
Winny we are waiting for the GLUTE SPREAD!!!
💯 & what your thoughts on pasta brother?
what about protein from fish?
Newbie here, want to ask.
Do we also have to fulfill the protein needs when we're on day offs?
Yes,rest days are even more important because it's when you build majority of your muscle,so you could eat even more protein if you wanted
@@calome4316 woah, well noted. Thanks a lot for the reply, man. Appreciate it.
Next video how to get into calisthenics
Day 1 of asking for a simplified: cutting video
I be eating protein
i had a question, my weight is 140lb, and i dont want to consume all that with protein shakes, so i plan to take 80 grams every day, is it ok if i split it into 2 meals?, like 40g arround the morning and 40g arround the evening, and is it also ok if i skip some days, is it harmful?, sorry if the question sounds dum im new to this stuff 😭
not harmful at all to miss the target some days, obv it’s less than ideal but over a long enough time period it won’t make much of a difference. splitting it into multiple meals is very normal and probably better than having it all at once
Oh good I just need to eat 330 grams per day, so about 11 scoops.
Give my gold medal for the first viewer
🤣it's showing 1 view for many of them you're not alone
Aren’t protein powder made of some meat worms
sub 1 minute notification gang!
If i was only eating lean meat, protein, dairy and eggs i would be like Ronnie Coleman before his Mr Olympia career.
This is the last video about protein that you will ever need to watch! oh, wait...
perfect timing, just ordered some soy protein isolate!
first i deserve free whey protein
W
1g / kg 👍
2,4 g of proteins for each pound of weight seems a bit too much, i mean, if we're talking about an healthy kidney it's not gonna be a problem but no way everyone will need THAT much, considering not everyone is a pro. reporting a pubmed paper abstract here: "Long-term consumption of protein at 2 g per kg BW per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for *well-adapted subjects* . Chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided."
plus: the %of proteins not being fully digested if from not from eggs or lean meat: where is the source? i'm sorry but i feel like i'm going to follow your workouts and your gym tips but not your nutrition tips since i feel there is a slight discrepance between your claims and medical claims.
All your videos are getting stolen by this arabic channel reuploading all your content at : Thamer Alharthi
🎉
im watching this while eating rice
man i thought i would be first
its hilarious how people use bull shit unit and real unit combined ... wtf is gram/pound ffs???
first
Fourth actually
Uwu
1 like is 5 V-ups I need motivation help me out.
To you, dear reader. I was saved from a three year pornography addiction, and freed from heavy anxiety. Place your trust in the Lord Jesus Christ who was crucified for the sin of the world, and then three days later rose again. You don't have to buy anything from a priest, just you and God, and asking for genuine forgiveness. Repent which means to have a change of mind. I promise it will be the best decision you could of ever made in your life.
“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life." - John 3:16
Steroids simplified please.
Simply don't. There you go.
Yoghurt is an incredibly good, low calorie source of protein. Chobani stay fit yoghurt especially (~92 cal and ~15g protein per serve)
instructions unclear, ate 1lb of protein for every 1g of body mass and now I am godzilla
Something people need to clarify on the 1gram/lb of bodyweight is that it's meant for lean mass, if you are 30% body fat and weigh 240 lbs you aren't meant to consume 240 grams of protein.
Thanks for putting this out there I didn't know that for the first 3 months or so when I started getting serious and was trying to eat 275 grams of protein a day I'm 5'8 lol
The argument for that is considering that the weigh more and are typically hoping to lose weight higher protein counts can help preserve muscle during the process, and also with that weight there maintenance calories is higher so 240g may seem like a lot but it isn’t considering the amount of calories they have to allot to that protein goal. Personally i stick to 0.8g per lbs so I’m at 180g of protein and that’s very easy to hit and on days where I didn’t meet the goal I simply have protein powder.
@@stevengilley5107omg where u only eating chicken 💀
@@GarangDeng-mq6dx chicken rice and yogurt that was about it lol
@@GarangDeng-mq6dx Almost all people who are fat and starting their journey don’t have enough muscle to really worry about that, that worry is mostly for advanced lifters who wanna cut after a bulk for example, but they already know that anyways.
Trainer Winny, with methods so ample,
Made learning easy, never a trample.
With patience and guidance, he'd always assemble,
Success was assured, his approach so gentle.
nothing against you Winny, but using grams and pounds in the same fraction looks so bad to me as a European 🤣
Babe wake up new Trainer Winny vide just dropped🔥🔥🔥
winny, i stayed up until 4 in the moring compiling your workouts to hit every spot on the body, i cant thank you enough, this plan is gonna be heat.
Winny could you make a video on creatine?