In this video, you will learn all about how much protein you need per day to optimize your fat loss progress! As always, let me know if you have any questions💪 Below, I've included the scientific references for the studies I discussed in this video. 📚Why Protein Boosts Fat Loss 1. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14, 1-21. 2. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein-its role in satiety, energetics, weight loss and health. British journal of nutrition, 108(S2), S105-S112. 3. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326-37. 4. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41-48. 📚How Much Protein You Need 5. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384. 6. Margolis, L. M., Rivas, D. A., Ezzyat, Y., & Pasiakos, S. M. (2016). Prolonged calorie restriction downregulates skeletal muscle mTORC1 signaling independent of dietary protein intake and associated microRNA expression. Frontiers in physiology, 7, 216412. 7. Phillips, S. M., & Van Loon, L. J. (2013). Dietary protein for athletes: from requirements to optimum adaptation. Food, Nutrition and Sports Performance III, 29-38. 📚Protein Absorption Myth 8. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 1-6. 9. Trommelen, J., van Lieshout, G. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S., Hendriks, F. K., ... & van Loon, L. J. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12). 📚Protein Timing & Quality 10. Yasuda, J., Tomita, T., Arimitsu, T., & Fujita, S. (2020). Evenly distributed protein intake over 3 meals augments resistance exercise-induced muscle hypertrophy in healthy young men. The Journal of nutrition, 150(7), 1845-1851. 11. van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. The Journal of nutrition, 145(9), 1981-1991. 12. Gorissen, S. H., Horstman, A. M., Franssen, R., Crombag, J. J., Langer, H., Bierau, J., ... & Van Loon, L. J. (2016). Ingestion of wheat protein increases in vivo muscle protein synthesis rates in healthy older men in a randomized trial. The Journal of nutrition, 146(9), 1651-1659.
Great video once again🎉 I take protein shakes twice a day (milk, yogurt, banana, putter, 1 scoop protein) roughly about 50g protein Chicken curry/rice twice as lunch and dinner (average 30-40g protein) Trying to lose my belly fat and following your full body workout plan. Does that sound OK to you? Thanks again!
Very interesting videos. Nothing new and revolutionary (I mean that in a good way as in no mystic BS etc.....), just solid, sensible advice. After roller coasting over the past many years (85kg to 125 to 89.7 to 121.9 to 107.1 today) I'm really working on sorting myself out once and for all. Just turned 50 years old so gotta make this work. Thanks for the content.
Thank you! I appreciate that, yes. Keeping it science-based and practical. I will be posting much more helpful content that will help in your journey! Welcome to the channel😁
Very practical and informative video, thanks. Ok for the absorption of more than 30 grams of protein, but what about the kidneys? It is safe (for long term kidneys health) to maintain a high protein intake (2 grams per pound) for months in order to reach the specified goals in terms of muscle growth and body fat percentage?
Great point! We have long-term research showing that a high-protein diet is safe for kidney health, as long as someone does not have pre-existing kidney issues.
I have a few questions - how would someone figure out their body fat percentage at home because I can look at pictures online and I wouldn’t know which one to pick question number 2 - say I weigh at 180lbs and I wanted to be 210 body weight would that be the same in protein as you said goal bodyweight so would I be eating 210 instead of the 180 ?
Mate! So how much calories you take in a day? And also do you count protein taken from the high quality sources only like meat, paneer, whey or you also count protein taken from whole grains like oats, muesli etc.? Detailed video on this plz!!😢
Thank you! While in a fat loss phase, I consume around 2000-2100 kCals/day and I do track my calories. While Lean Bulking or maintaining, I don't track my calories. Will make a video with more details, good idea! :)
Salam Mounir , I have questions will glad if you answer 1. Should we consume regular white sugar with tea or coffee or artificial sweetner or what do you consume with coffee sugar or artificial sweetner? 2. I am train myself 7 days a week i enjoy it I am not compromising on protein intake and calorie deficit please advise whether i have to lift extra heavy weight or medium weight? 3. Is it true white sugar does not matter if i am in a calorie deficit meeting protein requirements and having a intense weight training two or three cup a day with milk and sugar ok according to your point of view or should we consume artificial sweetner or stevia containing sucralose? 4. Eating late night is a myth or reality? JazakAllah
Alaikum Salam! 1. I prefer drinking it black, no sugar or sweeteners. Based on your preference, you can add a sweetener. Or if you have the calorie budget for it, a small amount of sugar. 2. Tough to answer without knowing more about your fitness approach. Train close to failure on each set and have good recovery outside of your workouts and it should be okay. Although I would generally recommend to have at least 1 rest day per week. 3. Yes, you can eat some sugar and still lose fat, as long as it fits in your calories. 4. It's okay to eat later in the day if it fits your calorie budget.
In this video, you will learn all about how much protein you need per day to optimize your fat loss progress! As always, let me know if you have any questions💪
Below, I've included the scientific references for the studies I discussed in this video.
📚Why Protein Boosts Fat Loss
1. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14, 1-21.
2. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein-its role in satiety, energetics, weight loss and health. British journal of nutrition, 108(S2), S105-S112.
3. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326-37.
4. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41-48.
📚How Much Protein You Need
5. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.
6. Margolis, L. M., Rivas, D. A., Ezzyat, Y., & Pasiakos, S. M. (2016). Prolonged calorie restriction downregulates skeletal muscle mTORC1 signaling independent of dietary protein intake and associated microRNA expression. Frontiers in physiology, 7, 216412.
7. Phillips, S. M., & Van Loon, L. J. (2013). Dietary protein for athletes: from requirements to optimum adaptation. Food, Nutrition and Sports Performance III, 29-38.
📚Protein Absorption Myth
8. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 1-6.
9. Trommelen, J., van Lieshout, G. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S., Hendriks, F. K., ... & van Loon, L. J. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12).
📚Protein Timing & Quality
10. Yasuda, J., Tomita, T., Arimitsu, T., & Fujita, S. (2020). Evenly distributed protein intake over 3 meals augments resistance exercise-induced muscle hypertrophy in healthy young men. The Journal of nutrition, 150(7), 1845-1851.
11. van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. The Journal of nutrition, 145(9), 1981-1991.
12. Gorissen, S. H., Horstman, A. M., Franssen, R., Crombag, J. J., Langer, H., Bierau, J., ... & Van Loon, L. J. (2016). Ingestion of wheat protein increases in vivo muscle protein synthesis rates in healthy older men in a randomized trial. The Journal of nutrition, 146(9), 1651-1659.
quality content as always def one of my favorite discoveries this year
Thank you! I am glad you found my channel, many more helpful videos to come! :)
@@iWannaBurnFatwhat’s your height. In feet and inches
Great video.u covered every aspect of protein intake the right way💪
Appreciate it!😁
Thanks very much for your full day of eating 🙏💙
My pleasure! :)
Great content as always Mounir ! 💪🏼
Thank you for your support! :)
Great video as always.
Happy to hear that!
Great video once again🎉
I take protein shakes twice a day (milk, yogurt, banana, putter, 1 scoop protein) roughly about 50g protein
Chicken curry/rice twice as lunch and dinner (average 30-40g protein)
Trying to lose my belly fat and following your full body workout plan.
Does that sound OK to you?
Thanks again!
Alright, sounds nice! If you feel good and are progressing, keep it up.
Very interesting videos. Nothing new and revolutionary (I mean that in a good way as in no mystic BS etc.....), just solid, sensible advice. After roller coasting over the past many years (85kg to 125 to 89.7 to 121.9 to 107.1 today) I'm really working on sorting myself out once and for all. Just turned 50 years old so gotta make this work. Thanks for the content.
Thank you! I appreciate that, yes. Keeping it science-based and practical. I will be posting much more helpful content that will help in your journey! Welcome to the channel😁
@@iWannaBurnFat Thank you also. I'm sure it will help me.
Great video, very informative
Thanks!😁
@@iWannaBurnFat you are welcome
Very practical and informative video, thanks. Ok for the absorption of more than 30 grams of protein, but what about the kidneys? It is safe (for long term kidneys health) to maintain a high protein intake (2 grams per pound) for months in order to reach the specified goals in terms of muscle growth and body fat percentage?
Great point! We have long-term research showing that a high-protein diet is safe for kidney health, as long as someone does not have pre-existing kidney issues.
Súper underrated channel!
Appreciate it! Working on the growth📈
Great video 👏👏
Thank you!
I have a few questions - how would someone figure out their body fat percentage at home because I can look at pictures online and I wouldn’t know which one to pick question number 2 - say I weigh at 180lbs and I wanted to be 210 body weight would that be the same in protein as you said goal bodyweight so would I be eating 210 instead of the 180 ?
Mate! So how much calories you take in a day? And also do you count protein taken from the high quality sources only like meat, paneer, whey or you also count protein taken from whole grains like oats, muesli etc.? Detailed video on this plz!!😢
Thank you! While in a fat loss phase, I consume around 2000-2100 kCals/day and I do track my calories. While Lean Bulking or maintaining, I don't track my calories. Will make a video with more details, good idea! :)
Salam Mounir ,
I have questions will glad if you answer
1. Should we consume regular white sugar with tea or coffee or artificial sweetner or what do you consume with coffee sugar or artificial sweetner?
2. I am train myself 7 days a week i enjoy it I am not compromising on protein intake and calorie deficit please advise whether i have to lift extra heavy weight or medium weight?
3. Is it true white sugar does not matter if i am in a calorie deficit meeting protein requirements and having a intense weight training two or three cup a day with milk and sugar ok according to your point of view or should we consume artificial sweetner or stevia containing sucralose?
4. Eating late night is a myth or reality?
JazakAllah
Alaikum Salam!
1. I prefer drinking it black, no sugar or sweeteners. Based on your preference, you can add a sweetener. Or if you have the calorie budget for it, a small amount of sugar.
2. Tough to answer without knowing more about your fitness approach. Train close to failure on each set and have good recovery outside of your workouts and it should be okay. Although I would generally recommend to have at least 1 rest day per week.
3. Yes, you can eat some sugar and still lose fat, as long as it fits in your calories.
4. It's okay to eat later in the day if it fits your calorie budget.
@@iWannaBurnFat JazakAllah so nice of you 😍
Protein is understood! What abt fats and carbs ! Pls make a video on it too !!
Will look into making a video about macronutrients in general, thank you for the suggestion!
It didn't say how many calories total you had for the day though in that example?
How many calories are you consuming a day to maintain?
Right now, about 2700 kCals to maintain.
How much do you weigh?
172 pounds now