How Much Protein Can be Used in a Single Meal for Muscle Growth?
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- Опубликовано: 18 июн 2024
- HOW TO INDIVIDUALISE PROTEIN INTAKE
• How to Individualise P...
TIMESTAMPS
00:00 Intro
00:34 Muscle Protein Synthesis
03:53 MPS vs Muscle Growth
05:20 Protein Frequency
07:22 Protein Distribution
09:26 Time-Restricted Feeding
11:13 Plant-Based Diets
13:24 Total Daily Protein & Hypertrophy
14:52 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/19056...
pubmed.ncbi.nlm.nih.gov/29901...
pubmed.ncbi.nlm.nih.gov/34697...
pubmed.ncbi.nlm.nih.gov/26132...
pubmed.ncbi.nlm.nih.gov/32321...
pubmed.ncbi.nlm.nih.gov/31268...
pubmed.ncbi.nlm.nih.gov/36822...
pubmed.ncbi.nlm.nih.gov/33300...
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There's a HUGE problem with the studies that suggest 30 grams per meal... every study that only says you're gonna absorb 30 grams used whey protein and or milk which completely bypasses the digestion process. You can only absorb 30 grams or so per hour because of nitrogen however... You're forgetting the huge problem
If you eat 10 ounces of chicken with 100 grams of protein within.. It'll take four hours for the chicken to turn into chyme before it even hits your digestive tract. It takes on average at least 10 hours for that chyme to make it through your intestines. So on average you're only absorbing 10 grams of protein per hour. If you eat not drink your protein you can eat it all at once and it'll absorb the same even though you can't absorb more than a certain amount at a certain time
Lastly every study that ever suggested that you only can absorb 30 grams of protein per meal never suggested what a meal meant. Can you eat a meal once an hour? How often is a meal? It takes about two hours for your nitrogen to restore its levels while breathing
Underrated comment. You highlight a great aspect of the concept which should indeed be researched.
Exactly right. This is likely why most of the mechanistic claims aren't replicated in real-world diets 👍
Does this basically mean that you can eat a meal 30 grams of protein and a proteinshake with 30 grams of protein at the same time, 30 grams will be absorbed within 2 hours and the remaining 30 will be absorbed in like 4 hours. ?
@@mistabuzz5485 that's what I do. I start off the day with milk with a little whey and eat a big protein meal. Let's pretend you drank a 30 gram protein milk and ate a 30 gram protein hamburger
the milk will be absorbed in about 15 minutes but it'll take about two hours for your nitrogen to restore for a transport... However the hamburger still is turning into chyme and your stomach won't release it for another 4 hours. So yes both will be absorbed just as if they were separated.
But the issue with eating small protein meals with like only 30 grams of protein, it's still gonna take 10 hours to go through your intestinal tract so if you eat a hamburger you're only absorbing about 3 grams of protein per hour.
So if you eat a bunch of little protein meals, the first few meals of the day your body won't be absorbing much protein and the last few meals you'll be absorbing a lot and it doesn't matter anyway because you'll still absorb it all the same
100% agree, all these studies and people saying you can only absorb so much protein in one sitting are completely wrong. Some people only eat once a day and they are fucking huge.
Freaking love this channel
Freaking love this comment
It's a gem for sure!
I agree, totally.
I think the results are vague because it doesn't matter in the big picture, since there are bodybuilders both natural and enhanced that eat only one meal per day.
The human body is very good at adapting to its circumstances, be it meal frequency, nutrient partitioning or starvation, and it is one of the reasons we became the apex. Adaptability.
This was a great video.
Very true. There is very little convincing evidence to support such a theory. As you said, we are more adaptable than most people think 👍
Yea, over a year ago I was worried that one meal a day would screw me over, but in the end (current day) I have not had issues building muscle. With that said, I am not sure which is better to do, but I will say my energy levels are way higher on one meal a day than otherwise, allowing me to do more.
Thanks bro I needed this
no problem 👍
This is such a great video. Breaking down studies without bias
Glad to hear it 👍
Ive been grappling with this exact issue for a few months. Great breakdown.
Glad it helped 👍
Great great video! Answered so many questions
Glad it was helpful 👍
Great job and AMAZING content!
Glad to hear it 👍
Bro you are so amazing...respect your efforts for making us understand all the topics with that much details and informations❤❤❤
no problem 👍
Would love to see a video on muscle mass increase/ protein synthesis on a caloric deficit. Maybe also including optimal protein intake
I have a video on a similar topic coming out in a few weeks 👍
Good content 🙏🏻
Truly amazing content. The only thing missing for me were similar studies of people that were already training for, say, one year. There probably would be bigger differences and more conclusive for people that already work out
I agree. Unfortunately, most studies in training and nutrition research are conducted in untrained subjects 👍
Hey man, just wanted to say that this channel is great. You produce such high quality content consistently, a channel like this deserves more views and subscribers. Wishing you all the best. Keep up the great work.
Hi! Glad to hear you enjoy the content. Will definitely keep trying to produce high-quality content 👍
Extremely informative video👌
glad to hear it 👍
Great video!
Glad you enjoyed it 🙏
Great video
glad to hear it 👍
I have been doing OMAD (one meal a day) for 5 years and I swear that my gains did not change that much from the 4 meals a day I used to do back in my college day. But you need to be careful for what you consume since going directly to isolated whey or supplement won’t yield a very good result. For example, my diet consists of 184 g protein, 120 g fat and 230 g carb which totally amounts around 2800 kcal and only 27 g of the protein comes from isolated whey (I like its flavour). I usually consume complex carb like oats, sweet potatoes and yam and rarely binge on any non-complex carb. My protein and fat come from both meats and veggies, and of course, no vegetable oil and highly processed meat. The meal is usually taken right after I wake up and believe me, it stays in your digestive track for a long long time. I work out in the evening and I still feel it in my stomach. I do not see any problems with my recovery either.
FYI, I used to do OMAD in the night and I gained a lot of fat so I do it in the morning instead. Circadian rhythm may also affect your body composition in this way.
very cool, thanks for sharing! I think this is definitely a viable option for people. As long as you are hitting you total daily protein and consuming mostly 'healthy' foods, you should be fine 👍
This is an answer i have needed for a long time, I went from 277 - 160 doing one meal a day and I have began lifting a lot over the last 4 months. I have been doing research on how much protein i should be eating a day but I've been eating it all in one meal a day. I might need to rethink my eating strategy.
Yes, it might be beneficial to spread this across 2-3 meals per day as opposed to 1 sitting 👍
Just go with 2 heavy meal with intermediate fasting (9am and 8pm diet in between nothing)
I am doing the same... and having solid growth
Im doing the same thing
Intermittent fasting 8pm-12noon
Once large meal a day usually 1 lb of beef or chick with steamed veggies on the side
At night i have protein shake made with casein.. been doing this for 6 months with fat melting off im down like 40 lbs
You’re also trying to lose weight when others are trying to get bigger, if you were bulking eating 4-6 meals with high protein would get more out of your protein
Current lean body weight is 150# @ 5’6” around 10% bf. I eat 3 x day each meal contains 60g total protein. Equally 180 g per day
Excellent 👍
Glad to hear it👍
@2:33 I ordered a Luecine powder supplement and mix 5g of Luecine with each scoop of Whey Protein and [anecdotally] it works pretty well for me.
The vegan vs omnivorous diet paper and it's main author are closely affiliated to Marlow Foods Ltd which pushes highly processed vegan meat.
Yes, I noticed that - good pickup. Although there are many other studies which show similar results. I used this paper in the video because it was clear to demonstrate the point 👍
I dunno if this video covers it, but the idea that you have to be exact with protein intake is just wild and unbelievable to me. Sure there may be some optimization here or there, but 95% of the job is do shlt, eat less, and ingest adequate protein. The other 5% is massive micromanagement that i just dont have the patience to do. I mean Im still gaining muscle and losing fat doing it the way i been doing. Sometimes people make things harder than they have to be. The only real supplements i take is creatine, multi vitamins, and sometimes ashwaganda.
I may not be getting as optimal gains most likely, but i am a lot more content and happier. Then again I do full body workouts 3x a week with 48 hours between(and 72 over the weekend) and not bro splits. I also make sure to get plenty of rest and sleep with some cardio on offdays(low intensity)
Definitely agree with this. If you are training with sufficient volume & intensity, and getting sufficient protein, you are doing 90% of things right 👍
Very useful video. It’s hard because some of us do intermittent fasting, so how else am I to get enough protein than from one meal, a double protein shake with the meal and another double shake before bed?
Yes, this is one of the difficulties of IF. It probably makes it slightly more difficult to hit your daily protein goals. Although the benefits are that it may help you eat fewer calories 👍
Could you make a video about hypertrophy stimuli, how long is the muscle stimulated after exercising? For example if i trained Monday, skipped a day or two, should i still eat a lot of protein on Thursday or it won't go towards muscle synthesis?
Will consider it for a future video 👍
Protein synthesis lasts maximum of 24 to 48 hours. Most important window is right after the workout about 2 hours to consume fast absorbing protein like whey.
great vid as always. Just wondering how protein intake changes on rest days? Should have more protein on training days for MPS or more on rest days for recovery? Side note, should overall calorie intake change on rest days (due to less calories burned)?
I generally recommend keeping calories and macros similar between training & rest days. Reason being that energy expenditure is probably not all that different on rest vs training days. Furthermore, muscle growth is a multi-day process, so we want an ongoing supply of protein to support this 👍
@14:31: You wrote it correctly, but said 1.5 kg/day (rather that 1.5g/kg/day). PS: I love your videos!
Yes, you're correct. My mistake! 😂
Ty bro
no problem 👍
Solid material
Cheers 👍
I always notice if I eat too much protein per meal I crap it out a few hours later. So yeah definitely believe in a 20-30g range per meal is all you need.
you are a master... thank such a good job. so if i do intermittent fasting: 20:4 its for building muscle the same good?
Yes, intermittent fasting is fine for building muscle 👍
@@FlowHighPerformance1 thank you, thank you. and what about one meal a day? if i will all my calories and protein inside, will it be same effective as the 6 meal a day? or would you recomend 20:4 intermetting fasting for build muscle? if i eat at 14:00 and then at 18:00 the protein synthesis is not activated in the night or it is? but if you eat it will be in blood anway 24 hours ca so protein synthesis is active and its myth about eat every 3 hours right
thanks a lot for talking about vegan diet 👍
No problem 👍
you say the women's study on the feeding window yielded similar results across groups. However, from your graph, it seems that the women who eat in a restricted setting lost fat and gained muscle, while the women in the 13 hours eating window gained both muscle and fat. This would be significant for many people.
Very true. Although the changes in fat mass were likely due to differences in energy balance - as opposed to the time-restricted group being more anabolic. So for this study, I was purely looking at muscle growth rather than total body composition changes 👍
I've been taking shakes with up to 130gs of protein for about a year now and it hasn't impeded my growth at all lol.
Wow, that is a lot of protein in a single shake 😦
@@FlowHighPerformance1 Yea, i might try to split it up to see what happens.🤔 But my gains and lifts have just been on a constant incline.. I need abt 160-200gs and I think I may average 160ish gs. 🤷🏻♂️
Anyhow thanks for the videos :)
Also remember that you might be getting a decent amount of protein via other foods throughout the rest of the day 👍
That's because shake proteins are extracts and not whole foods. Try getting your protein only from meat, seafood, whole milk, eggs, and whatever else is a whole food.
When I tried just one day with whey and carbs/fat only, I felt weak the next day. I have since never bought a protein extract again becauese it's lacking all other nutrients found in a whole food.
Protein shakes, regardless of research, simply aren't a good source of protein. They just contain it, but eggs or milk are 1,000,000x better. I'm not even exaggerating, all protein shakes are a waste of money compared to whole foods.
Try eating only shakes for your protein source and you'll suffer symptoms, they simply aren't food and simply aren't effective as a source of nutrition, though studies will convince you to buy them.
@@hempwick8203 They’re a supplement but still contain all the essential amino acids thus being a complete protein, obviously you shouldn’t only rely on whey, it’s a damn supplement, like ALL studies say. Always eat real food next to whey.
By the way, would love info on whether fasting for 1-2 hour after weight training in a fastest state does indeed burn another 10-15% of fat, as some RUclipsrs claim?
I think this is absolutely false. Fat loss ultimately comes down to a total calorie deficit over time in conjunction with resistance training 👍
they say no more than 30g per serving but forget to say that the body uses 20-30% of the protein to process it.
Is there a significant benefit to consuming protein spread over three meals per day compared to four or more meals? Additionally, should the strategy of evenly distributing protein intake throughout the day also be applied to carbohydrates, particularly in relation to timing around workouts? Is it more advantageous to include carbohydrates in post-workout meals along with protein?
1. I don't see any notable benefits of 3 vs 4 protein feedings per day
2. I don't think specific carbohydrate timing it is necessary unless you are in a severe calorie deficit, or you are eating a very low-carb diet. It those cases, you probably want to consume a decent serving of carbs before lifting
3. I haven't seen any evidence to support post-workout carb ingestion for the purposes of muscle growth. Probably more important for high-level athletes who need to replenish glycogen stores in preparation for the next training session
My diet is usually 3 meals. Each meal around 80gr of protein. And there is huge gap between meals. For example breakfast at 6:00 while lunch at 15:00 and dinner is around 22:00. It's better that way for me because I feel light during this hours
Nice! Yes, I think diet should be manipulated to suit your personal preferences 👍
yep I do similar 180gr pro 50gr on 3 main meals + 1 30gr shake. all good so far
Could you do it on a muscle gain and intermittent fasting?
Will consider it for a future video 👍
Does anybody know if the 1.5 grams of protein per kg of body weight is total body weight or lean body mass? 14:12
It's total bodyweight, but it should also be adjusted based on body fat too. This video should help ruclips.net/video/t_UQz2pTpQc/видео.html
My view on protein intake has evolved and I now find Stanford professor Chris Gardner’s take on it more compelling: consider 10kg of pure muscle mass gain per year - about the best case a newbie can expect - of which 70% is water, so the rest is 3000 grams of amino acids or less than 10 grams/day over maintenance or perhaps 20 additional grams/day if we double it to account for repairing muscle fiber damage in addition to new growth; and just about any “food” suffices for maintenance for the average non-weight-training person.
So I find the research showing hypertrophy gains even up to 3 gm/kg body weight difficult to believe or at least explain, even for intermediate or advanced lifters, and suspect all that extra protein is simply being converted to adipose tissue if not used via gluconeogenesis.
Yes, it is difficult to fully understand. But I tend to agree that great hypertrophy can be achieved even with very moderate protein intakes 👍
Yea guys in prison don’t seem to have any issues building muscle, and they eat some of the worst diets imaginable. Most of them aren’t very lean, probably because prison food is so high in carbs and sugar, but they’re still able to get stronger and build muscle.
10kg muscle per year!! lmao
Should be possible with steroids @@brianserious
i mean.. after the 4 hours the protin synthesis goes down or not? as i can see on the graph 1:38
this is blood amino acid level, not MPS
How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.
I would recommend focussing more on calorie intake and lifting as opposed to consuming a very high protein intake. Just make sure to have a decent protein source with each meal and wherever the total lands is where it where it lands. 100g would be completely fine for most people. The training stimulus is much more important than protein intake 👍
For the intermittent fasting discussion, why does he say the 2 groups experienced similar body composition changes when the fat gain/loss and body weight gain/loss comparisons looked as they did?
Gains in lean mass were similar. Changes in bodyweight were likely due to differences in calorie intake 👍
Appreciate the response. In the video it says both groups are the same amount of calories and macros though
@@11235but good points and appreciate it. Even with a science/medical background, I often automatically believe things that follow “studies show that” ___, without thinking of those types of things.
May any one give us the final answer please? Which one is better dividing meals to 6 or eating 3 large meals?
you're not on steroids and you're not an elite athlete
your phases are longer and you can get the max of your gains from 4 meals
if you're on roids and highly trained you can eat up to 8 times a day, some athletes even have alarms during the night for additional stimuli and food, so they basically split up their sleep, training, feeding and drugs across 24h,instead of the 16 waking hours of a normal human being
I'd recommend watching the video. The answer isn't that simple....
I only eat one meal a day but always get over 200g protein, should I split this in two for more gains ? I’m usually full for the day aswel so does the protein not release slowly into the body as the day goes on ?
It is fine how you are eating. You might see a slight benefit from splitting this into 2 meals 👍
@@FlowHighPerformance1 ok thanks for quick reply
Quick comment before watching to check am I correct.
Separate protein intake as protein might being buried as fuel rather than building and recovering muscle.
Not necessarily. I'd recommend watching the video 👍
Thanks for the vid, I forgot to revisit my comment after the vid
Name of song ... Love the beat
not sure what is it called
So suppose one needs 100g protein per day for muscle growth, they need to split their meals into around 30-35g for 3 meals or is there a better example of how meals should be distributed for that individual?
Yes, that is what I would recommend 👍
@@FlowHighPerformance1 also could you consider making a video on processed foods vs whole foods for muscle growth
will add it to the list 👍
Personally I eat 3 meals and since I train after everything else is done in the evening I take a milk/protein powder shake after training.
I'm eating 1,5kg protein every day now
thank you FHP!
My mistake 😂
How much protein do I need for muscle gains without working out though?
@neurotheos my body and I have a lot in common then because I am also struggling with manifesting stimulus.
Unfortunately, you need to train to induce a stimulus in the first place. Protein will only SUPPORT muscle growth 👍
@Bunnerkins, start with a 50kg sack of protein on your shoulders.
@@AndreiDamian That made me smile. I like you.
Don't work out. Just pick up some heavy things and put them down again.
Regarding the protein distribution study, yheres actually some evidence from other studies that having a larger protein intake early in the day is actual beneficial due to the effects of the circadian rhythm on protein synthesis. If this is true then the study you mentioned which looked at protein distribution would have been swayed by this.
Are you able to link any of these studies? I'd be interested to look at them 👍
this is awesome🤩
glad to hear it 👍
14:27 Are you sure that 1500 gram protein per day is really enough? Seems a bit low to me.
My mistake 😂
10:30 Both saw similar changes? how? If one group lost fat and the other gained....?
This was specifically referring to muscle growth. Changes in fat mass were likely due to slight differences in energy balance 👍
I ❤ FHP..
Long ago have dieticians dismissed the idea that one must mix and match amino acids at each meal to achieve a "complete protein". For whatever reason, the human body seems to do a good enough job accounting for varying amino-acid levels over time. Probably because muscle growth is a slow process, with no single meal having much significance.
Yes, very true. I don't think it makes much of a difference for long term muscle growth 💪
First they say you have to eat every few hours. Then they say meats stay in your gut for days. Which is it?
(likely neither)
Exactly right. And there are many other factors which will influence protein digestion and absorption rates too 👍
Evidence? Long term omad? Lifespan? Carnivore?
I dont understand your question
I just read a Japanese study that shows triggering hypertrophy requires 29 to 30 g of protein
I rarely get more than 100g of protein a day (5'10, 185 lb) and I have gained around 10 lb of muscle in the last year.
I am of the belief now that most people are way too worried about the protein side of things. Yes, you want more protein than your body needs to maintain, but it just is no where near what people are claiming.
When you really look into all of these studies, they all differ radically on their theories too, not to mention there is no conclusive evidence yet.
Could you please link the study?
I don't think it can be wholly true, because even people who do intermittent fasting are able to get most of the benefit from the protein they consume, even though they have consumed it in a smallish window of time. Obviously that isn't 100% optimal, but the downsides of doing that are not so great, so presumably there is no hard limit to the amount of protein your body can utilise within a short period.
I agree. I don't think there is a hard 'limit'. Although like you mentioned, evenly distributing protein may be slightly superior 👍
@ 14:30 "minimum of around 1.5 kg per day".
That's a lot of protein!
My mistake. I was supposed to say 1.5 GRAMS per kg per day 😂
in the study is shown that 4 meals vs 6 meals but nut 1 or 2 meals vs 6 meals
Yes, I haven't seen any good studies directly comparing 1 or 2 vs 6 meals / day
.8 grams per pound of body weight is all anyone needs whether bulking, cutting, or maintaining.
By the way fasting is scientifically confirmed to aid fat loss. If you eat one meal a day, even at the same calories as usual, you will lose more fat.
Only in metabolically unhealthy individuals with high fasting insulin. Otherwise, I don't think there would be much difference
Fasting causes more fat loss because it restricts caloric intake. You’re not going to consume the same amount of calories in 1 meal as you otherwise would eating multiple times throughout the day.
1.5 kg is 1500 grams of protein per day?
Yes, that was a mistake. I was supposed to say 1.5g per kg of bodyweight per day 👍
You can't just take a single study and make assumptions from it. For instance, the Protein Frequency section. In the study quoted, participants were consuming over 2.5g of protein ber Kg of bodywieght. That's on the bery highest end of protein consumption. These guys were eating something like 200g a day, which is enough to create a constant surplus jn your body. It's obvious why it didnt matter if they had 3 meals or 6. We're looking for realistic results and studies, with levels around 1 to 1.5 g per Kg.
This is a good point. Total daily protein definitely influences things. However, we dont always have perfectly realistic studies in exercise/nutrition research 👍
Great content but 2 major caveats:
10:30 the restricted feeding window showed major fat loss and only slightly less muscle gain. That’s gotta be noted. Awesome recomp testimony deserves a video by itself.
12:50 in theory yes, but in reality, matching gram per gram of protein in vegan diets in general costs much more than omnivorous diets. My diet is roughly 2k calories and 150g protein. To get the same protein in vegan diet, I either need expensive supplements, or high GMO soy, or need to eat a lot more than 2000 calories. Probably all 3.
I used to get a mix of “organic” brown rice and pea protein powders but 1 day got an email from the manufacturer saying to throw it out due to melamine contamination. No refund offered.
The “tested in domestic facility” was meaningless. Organic, non-GMO vegan protein was laced with freaking formaldehyde in China and everyone pretended it was healthy vegan until they got caught. So yeah, vegan’s a sham.
Some good points here.
Yes, fat loss was greater in the IF group, although this probably comes down to the fact that they consumed less total calories. I plan on making a video on IF for muscle growth at some point.
Yes, it is probably more difficult to get enough protein at a reasonable price following a vegan diet. I am currently working on a video on vegan diets for muscle growth ATM 👍
@@FlowHighPerformance1 But I thought the video said that all groups in the study equated their calories???
And when 220lb jacked men only eat once a day and it's 3lbs of steak how are they keeping that size on is the only question you have to ask
Yes, total daily protein intake seems to be the most important consideration 👍
Bro not gonna even mention the differences in bf loss with restricted feeding, and with the rugby players. 10 kg of muscle gain with low bf will gonna look way more impressive than a High bf gain.
Yes leanness definitely influences overall aesthetics. However, this video was purely looking at muscle growth, not fat loss 🤦
10:30 I'm sorry but did those girls in the IF group not only gain a full kg of muscle in 8 weeks, but also lose almost a kg of fat at same time?
what are you sorry about? Yes, they gained around 1kg of fat free mass in both groups, and the IF group lost almost 1kg of fat mass. Recomposition is real!
@@FlowHighPerformance1 Yes, but gaining 0.5kg of muscle a month for non-newbie women, while losing as much fat? And compared to the other group they just skipped breakfast? That's crazy. This approach aught to be the new standard
In these studies they are supervised to take each set to - or very close to failure. From what I have heard, research participants often claim research protocols are the hardest training they have ever experienced. So I would say that it is most likely they were pushed harder than they had previously been training, and maybe even more volume than they are accustomed too 👍
high amounts of protein, like 1.5g per kg of bodyweight, is generally not beneficial for health and longevity, so if you're going to argue that we should consume that amount of protein for optimal muscle growth, you might as well make the case that we should take steroids for maximal muscle growth. Personally I workout and don't worry much about protein intake. I focus on eating to satiety on healthy foods, because my health is more important than optimal muscle growth.
I dont think high protein intakes are in the same category as anabolic steroids when it comes to health and longevity. However, I see your point. I also agree that very high protein intakes are usually unnecessary for most peoples goals, and can often distract from other important dietary factors - such as calorie intake, eating enough fruits & vegetables, and considering overall diet satiety 👍
@@FlowHighPerformance1 Well that's debatable. It would depend on the dosage of anabolic steroids, what type, and also how you would go about getting the extra protein, as some sources are healthier than others, etc.. But anyways, enjoyed the video👍
I practice time-restricted feeding. I only eat meals when I'm awake.
😂
I do the opposite, I eat all my meals while sleeping although it has been a challenge because I can remember eating anything because I was asleep 😮
@@shannonmonroe5873 So you have a macros you can only dream of?
11:03
Especially when I started training, I often spoke to people, including "professionals", who advocated this 20-30g theory. I thought this idea was absurd even back then. Why would evolution put a barrier in place that would prevent us from absorbing nutrients? Anyway, it's nice to see that this was just another of those many gym myths.
Yeah, this theory was based mostly on the practices of enhanced bodybuilders, and then supported by weak mechanistic evidence 👍
There is something so bothering about the weightlifting community: at 6:41 we can see that those that spread out their protein intake GAINED bodyweight and lost LESS fat mass. Lean mass is not the only thing that counts!
Yes, this was likely because they were in a slight calorie surplus. If you want to maximise fat loss, you would want to eat in a calorie deficit 👍
Imagine for a moment it protein per meal and meal frequency mattered greatly - would the world and humanity as we know it, be as it is, if we assumed that to be true?
No. It wouldn't. The idea is ludicrous to begin with.
Yes, it doesnt make sense when you look at survival from an evolutionary perspective. However, this video was trying to answer how this influences our ability to maximise muscle growth - which is a slightly different topic 👍
@@FlowHighPerformance1 Definitely, didn't mean it as a criticism of the contents of the video, I rather liked it! :)
It's just a pet peeve of mine, overfocusing on "optimizing" rather than doing what is proven to work (and figuring out what works for yourself personally), is easy to get lost in.
I completely understand where you're coming from - and I certainly didn't take this as criticism 😂. I agree, there is a difference between doing what works vs optimising. And sometimes seeking optimisation comes at the expense of practicality 👍
Thanks to the Creator, any body is different each other. What is good to ME might not be good for YOU. YOU MUST know what is better to you, experience yourself.
Bro 8g protein for breakfast is like one egg... I eat like 4 or 6 eggs daily. I know its not the channels fault but some of these studies are wack.
Yes, it is a very low protein meal. However, most of these studies need to use fairly extreme protocol to be able to detect a difference 👍
This entire topic can be easily circumvented by thinking about our hunter/gatherer ancestors. They would only get meat when they took down a large animal, and then the entire tribe would gorge in for one giant meal because there was no way to save meat without it spoiling. If they could only absorb 30g per successful hunt, we flat out would not be here today.
Very good point 👍
1.5 kg per day??? jk, I know it was just a mistake, it just caught me off guard 😅
Good pickup! Yes, this was meant to be 1.5g / KG / day 😂
Yes, a whole tube of protein powder every single day. Gotta eat big to get big!
@@FlowHighPerformance1 At least you know people are paying attention while watching. 😉 There'll be a test at the end, folks!
Been doing one meal a day for over a year now, and I have built 10~ pounds of muscle. Funny thing is, I am not even going huge on protein intake. Getting anywhere from 90-120g of protein a day as a 185 lb, 5'10 man.
I am not sure what is most efficient, but if we are talking about possibility, then people need to stop breaking this down to a science.
Nice work! I would say the science tends to match up with your anecdote. Training is the STIMULUS for growth, nutrition is simply ASSISTIVE of muscle growth. Training is most important 💪
Firstly... new studies and experiments have been taken which debunks the 20g per serving theory. It's been proved that whether you consume 180g per day over 6 meals or 3 meals makes no difference so long as you consume enough protein for muscle hypertrophy.
Also, you only need to think logically about it. If an average sized male weighs 180lbs then he needs to consume 180g of protein for muscle growth, 1g per lb of bodyweight. That means, if you can only digest 20g per meal then at 180lbs you'd have to eat NINE meals per day.
Imagine a bodybuilder who weighs 20 stone. He would have to consume 14 meals a day, not possible, your body simply wouldn't digest everything quick enough. You also have to include, carbs and fats into this.
Nobody eats nine+ meals per day. Ive managed to gain 3 stone in solid muscle over the years by sticking to the 1g per lb rule over 3-5 meals per day
Definitely some good points here. Total daily protein definitely seems to be the most important factor at play here. Can you link the new studies you mentioned?
So basically that means you don't need more than roughly 30g of Protein right after a workout but over the day you just need a high number to have good muscle growth
Exactly right 👍
This is a myth
Yes, it seems as if there is minimal evidence to support it 👍
Why not use pounds and ounces? I have no idea what grams per kilogram is?
Most of the world uses the metric system
This is the most American comment I've seen in a while 👀
HAHAHA how entitled are some Americans, the rest of the world literally uses the metric system and when you guys use pounds we have to convert it, so why not put in the same effort and not expect everything to be handed to you
@@nikkitontelleLiterally hahaha
American moment
9:11
It does not support this theory. It shows that the body is constantly living and needs protein every second of ur life. If u dont eat for 12 hours straight you are obviously missing protein intake for 12 hours (and vitamins etc.). How the hell you come that conclusion. Use ur brain
In this study, protein was consumed throughout the day in both groups, just distributed different
I strongly believe the body does fuckal with regards to growing/healing until the mind is asleep,,, it's balancing the books,,