How Much Protein Do You Really Need to Build Muscle? - elitefts.com
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- Опубликовано: 8 дек 2016
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Приколы
great stuff as always. I actually understood 6 words justin said lol
Nate C. Nice Billy Madison reference
Yea because he didnt talk about how much juice hes shooting
@@daz091000 yeah because you're jealous he's bigger than you and you don't have the discipline to do what it'll take to be that big. And if you really think juice is going to make you big and strong without putting in the work, then you're more ignorant than I gave you credit for. Just admit you're jealous and go play with your troll dolls in your moms basement
This is the BEST video i have seen on this topic.
Great video, this one is probably my favorite from this channel. Please do more content like this.
Looking back at the times when I've made progress in my lifting over the years, this explanation makes a whole lot of sense.
Awesome video guys! and the breakdown on the science of how it works really helps me understand smart eating!
Great review! I can't recall everything from classes either but this video certainly helped
Need to watch this one a few dozen times to absorb it all lol damn guys good shit
Knowledge bomb! Thanks for sharing!
great stuff gentleman. keep up the videos!
Absolutely fantastic _ great great video.
I wish you guys are still keeping eye on this video _ can I please ask if TEF differs in types of protein source as well? Will TEF for Whey be different from TEF of Beef?
For those of you guys thing that the question was never answered, he answered it many times, you guys just want a hard, firm answer and what he is saying is that's not the case. The answer is you need complete proteins to keep blood levels of amino acids stable through out the day. If you just go with a "Macro Number" people just default to any protein source to hit these numbers, and in fact miss the mark which is STABLE AMINO ACID BLOOD LEVELS.
great content
That's why I only take casein, never whey. Totally underrated supplement that can be taken ANY time of day.
Thanks. Helped me a lot. Well explained.
Excellent video excellent content!!!!👍😎💯
Every time I see Justin in an interview his nose is plugged! Poor bugger. Great interview.
I broke my nose a number of times playing sports when I was younger and couldn’t breathe out of the left side of my nose since I was 12. I recently had surgery to open it up thigh-so I can finally breath again! lol
@@troponinnutrition bruh I need that operation
@@troponinnutrition your very informative everyone else is just out to promote themselves where as with you i actually everything I'm doing from they knowledge you put out there
Really good!
Great info
Wish I could get him to write my diet
www.troponinnutrition.com/ You can. That's Justin's website.
I wondered for instance at work, to busy to sit and eat a meal, so I eat bites throughout the shift. Intaking 120 grams within a 8hr shift. The shift is strenuous as well.
Lot's of great info without answering the question in the title. General population needs 1g/kg bodyweight. 1.2-1.3g/kg for an average athlete. A resistance trained athletes can benefit from 1.6-1.7g/kg bodyweight. More is not necessarily better. Going up to 2.0g/kg is fine in most cases because of what they were explaining (excess protein gets converted to glucose via gluconeogenesis or fat via lipogenesis). By the way 2.0g/kg is a little less than 1g/LB. 1g/lb of lean body mass is a general recommendation in the fitness industry which is perfectly fine. The only individuals that would benefit from greater amounts are bodybuilders in contest prep who have drop carbs and/or fats as needed. They may go as high as 1.2-1.5g/LB from what I've heard. Alan Aargon or Eric Helms studied this... Can't remember. Just as an FYI burn and trauma victims in the ICU at hospitals are given ~1.5g/kg and they have serious wounds to heal. Hope that helps...
Good stuff man Thanks. YES - these guys need to cut down on the diarrhea of the mouth and just answer the question.
Moving2Korea, where did you got these recommendations? If I am not mistaken, they are identical as those proposed by NASM according to (some) studies. They are more conservative in recommended protein consumption in comparison with most pros, but in the end I believe they are fine for most natural bodybuilders.
I have a Bachelors of Science in Nutrition and Dietetics. They are from a sports nutrition course I took in college. They also are congruent with information presented by the top "pros" who's opinions I choose to care for and agree with: Alan Aargon, Eric Helms, Layne Norton, Mike Isratel, and guys from health and fitness circles which you'd just probably bash like Robb Wolf. If you want serious nutrition information Dr. Rhonda Patrick, Chris Kresser, and Peter Attia seem to be the individuals that are 100% science based. Also, Precision Nutrition, John Berardi's company, also provide sensible and applicable information.
Thanks.
.I lift heavy and train often Iam around 210 lbs I rarely get or need more then 100 to 150 grams of broteen a day....The natural lifter is fine with .5 to 1 gram at THE ABSOLUTE MOST!! Protein is completely overated Im fascinated with carbs and fat..and nutrients......
Nitric oxide, repair cells, and AVA. Over time you acquire many nuclei that are donated from repair cells to make muscle. Your Nitric oxide acts on AVA to build muscle through protein synthesis. Muscle memory is the accumulation of nuclei in the muscle that stays there. That's why it is easier to regain muscle rather than to acquire new muscle.
I'm wondering, based on your understanding what is the role of Leucine in initiating the "muscle building" process? I'm asking because based on statements like the one at 11:00, it sounds like what you eat has zero effect on when the "muscle building" process occurs.
Wealth of knowledge, broken down to simplicity for us lay-man.
Very interesting
In a hypercaloric state, the extra carb calories will help Leptin signaling (to boost metabolism) as well. Fat will not
My heads bent after that! Sounds like I'm not doing things right. I honestly can't get my head around all this 😢
Just like whey can alleviate hypoglycemia it can also cause it. 50g of whey without any fats and you can go hypo an hour later
Fiber, like from vegetables or legumes, will have a slowing effect on protein digestion similar to fat, right Dave?
4:25 Dave Face "You are fired"
still gold
Some good info, makes sense.
Regarding whey protein, I have had good results using cheap Body Fortress whey with oatmeal 2x daily and 1 tuna/rice meal. Not bodybuilder results but I was surprised at the gains.
So it can help with putting on a little bit of size.
joel rivard that’s all for the whole day? Wtf
@@Ahmayzin each scoop of oatmeal is 10 grams of protein with protein powder mixed in is up to 40 grams plus milk is 50 grams, and that's a small bowl, you could double recipe to 100 grams lol
And the fiber in the oatmeal will slow down digestion of protein
WHAT!!!!!!
Some coaches say just get 1 g per lb. of bodyweight whether it comes in 2 meals or 6 meals a day. Some coaches say u need to eat protein every 3 hours. I hear all kinds of different methods of getting your protein. Now y'all say we only use 25 g a day for synthesis. Please tell us how much protein a day we need and the frequency of eating it. I am SO CONFUSED
Lol he said you only put on 25 grams of muscle tissue, not you should only eat 25 grams protein
15:40 Mind BLOWN!
Does this still pertain to someone who is not a power lifter or bodybuilder, or someone who is not training at all?
helllll nooooo
Concerned with Daves Liver...yellow skin around the eyes..excessive redness in the eyes ..reddish huge to skin( BP out of sight?? )
all the talk of fat what happens when you have gallstones or have the gallbladder removed? this is the boat I'm in atm and need info
if i close my eyes i swear it's like i'm listening to Robby Robinson talk about Aminos.
Hey brother,I have a question...hopefully u may know. I have colon cancer & Oct 24 they're removing my colon & attaching my intestines directly to my rectum. How will this affect my protein intake & what can I do to insure proper nutrition?
I hope everything went well. Check John Meadows, he had the same procedure done and he continued competing after that with a specific diet.
Two years old and your question has probably been answered but just in case it has not, the majority of absorption occurs in the 20+ feet of your small intestine. I hope you’re health is well.
I believe most of this but jay cutler I have seen eat like 8 chicken breasts in one meal
Dave was caught off guard by that sex after marriage remark lol
Holy fuck he's smart
Now with how Justin explained the use of whey protein and rate in which it is passed through/converted in the body, wouldn't it simply be better to use casein protein as the only protein supplement when real food cannot be had? And to make the protein more available (not post-workout as it may upset the stomach) mixing it wit whole milk to further slow absorption due to the fat?
This is the exact opposite of what Gabrielle Lyons recommends. Would love to have them debate/discuss this
useful ...thankyou
I saw a red meat protein supplement powder. Wondering if it digests as quickly as whey or if it works differently?
Cherry Bomb If you have the time, why not eat food and feel fuller?
Jack Crist I use a protein powder for my after lunch snack sometimes and some mornings it's just easy to do a shake.
most likely digest quickly like whey since its broken down into a fine powder to drink
Cherry Bomb eat instead
Strengthletics he said easy and on the go in a hurry, so protein powder is better than nothing but yes eating real food is best.
slowing down your metabolism slows down your results... what if your not hungry? am I just not working hard enough?
Hunger and appetite are usually the result of hormone levels like leptin and the brain's ability to receive them, try overfeeding yourself by a ridiculous amount one day and the next do some extra cardio after weightlifting. Nothing builds an appetite quite like swimming or jogging in my opinion despite them not elevating EPOC
8 essential amino acids, not 9 or 11 but it doesn't really matter as long as you have them all
The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Tarsen1012 8* there are 8 for grown adult but 9-10 for children.
well thats funny, i exploded when i started washing down a pound of minced/ground beef with 1l / basically a quart of full cream milk with a 510g jar 1lb and something something ounces of creamy reese's peanut butter,which had a lot of protein a shit load of calories and good fats. i guess i had every piece of the puzzle the slow digesting beef which is basically the best meat to have if the goal is getting big in my opinion the slow releasing protein(casein) from the milk and the fat from all 3 to even further slow down the protein absorption. then aiming to sleep for at least 10 hours. waking up in the middle of the night and having something acidic like orange juice to help break down the meat better ( a study was done with red wine but i don't drink) surprised i just stumbled into doing it and later found out it just worked synergistically /well together.
wtf
Is he referring to chemistry? It’s not physic’s?
there is something called amino pool.
makes it senseless
This is exactly what I’m talking about. The body cannot store amino acids other than as protein structures (muscle). The amino acid pool is simply the amount of amino acids available for protein synthesis at any given time. The liver regulates this level of amino acids and converts excess amino acids to carbohydrates. This is the entire point of this topic-that you don’t store amino acids and need a constant supply of amino acids as a large bolus dose will just be converted to carbohydrates above what can immediately be used for protein synthesis
So I've been buying really expensive cappuccino flavored carbs? Fuck
What's this guys name?
@14:34 no way that jay cutler only ate 180g protein a day.. much more than that.. just search any videos of him showing his diet and foods..
I suppose 180g only from meat,egg etc. and there was a lot more from rice, potato, pasta etc
@@1515carmelo ah yeah true. carbs are protein sparing too. kai green once said he only eats 200-250g per day.. but ronnie coleman says he was having 600g of protein in his olympia days..
The 180g is taken directly from him. This was his approach for a period of time in the early 2000s. You can see him give that exact number in one of his DVDs.
Cant follow lol
200g of protein a day boys is minimal goal for most. As many meals as possible.
What ???????
i'm circa 150 lbs and i'm quite happy to get 100g of decent protein in daily - if I bump up to 1g/1lb I can see some benefit but really its neglible - and if I bump it up with whey alone I just get fat..
imho protein is both crucially important and hugely overrated...
common sense rules folks as with so many issues in life..
like so many other small guys I became protein powder obsessed via the influence of muscle mags.. convinced I was a 'hardgainer' etc etc.. at least there is more credible + easily accessible info available these days but you have to be strong enough not to follow the herd, particularly if you train in a 'bro' gym..
my gym is great, friendly, good equipment, dumbbells up to 200 lb, everyone in there trains hard etc etc etc.. BUT it is still a bro gym, and if you are a newbie + particularly if you are young you are gonna absorb a fuck ton of misinformation..
guys in there yesterday with their little coolers for their multiple shakes, literally obsessing over glutamine, creatine, whey et fkn cetera.. noobs see these jacked guys + are not informed enough to know that the gains are likely down to 3 things only - training hard, eating a lot, + of course gear in most cases...
Are you big yet?
Sounds like his just finished a sprint. Shocking
This was immediately following a workout. I also was unable to breathe through my nose at this time (surgery since then). But yes--I'm also fat and out of shape
OMG it's the guy from the video 😀
Whey protein (concentrate/isolate) is food. Whey has the highest biological availability to human consumption. As long as protein powder contains 3g or more of leucine per 25-30g whey. It will trigger protein synthesis. This needs to be triggered every 3-5 hours....any less over time it will cause insulin sensitivity issues any more muscle catabolism issues overtime* To state whey is useless this is baseless and studies show whey is even effective at producing insulin sensitively treat diabetes type 2......the benefits of whey protein is vast
HipeX Taha idiot
Peter Csigo Your response does immensely reflect your level of intellectual application to this particular subject...and possibly many other topics in general
My buddy laughed when I told them I was planning to become slimmer with just implementing Okibetonic Secrets, but after I showed these people amazing results right after I used it they're begging me to tell them about it. Of course I won't let them know the detail about this diet plan, lol
Everything is converted to glycogen. This video makes it seem like it's only carbs get converted. Even protein is broken down into glycogen for energy. You need to be educated to inform the public on these topics and not just speak on personal preference.
Why essential aminos?doesnt eggs and meat have that.
exactly. amino acid supplements are useless. waste of money.
Yes, but for years people have been using Branched Chain alone and research has begun telling us that it isn't beneficial
@@CyberdarkHellKaiser and people taking intra-workout BCAA's is pretty stupid too.. but then in my opinion, most shit that bodybuilders do is pretty stupid.
@@_Only_Zuul I disagree, a lot of what bodybuilders have been doing for decades on instinct and experience usually ends up being backed by science eventually. This is just one of the cases where it doesn't
Also note that this trend only applies to the methods that have actually worked and been popular for decades, not recent fads or trends like "toning" or "low reps to bulk, high reps to cut"
@@CyberdarkHellKaiser ok so plz tell me about meal prepping and 6,7,8 infinity meals of chicken per day, bro split training, post-workout anabolic window etc.. oh and don't spike insulin! you'll get fat and store fat! and and stop fat burning! even in a caloric deficit.. no shit i heard dave palumbo say this a few weeks ago..
oh and remember to do partias for that constant tension! so many important truths from the genius of bodybuilders lol
Does Okibetonic Secrets really help to lost a lot of fat? I've learn a lot of good stuff about this popular fat burn methods.
Do anybody know about Okibetonic Secrets? Does it really work? I hear most people lost their weight with this popular fat burn method.
People are too dumb to follow Justin
Never herd such a load of b.s..he needs to be first talking about his steroid cycles..without this hes nothing...
i'm pretty sure jay did not only eat 180g of protein.