Hey man, just wanna say that this is fantastic. Not only is the content super high quality but the delivery is also great; considering that it's a fairly dense subject it must be tough to remain engaging without any visual aids, but you more than manage it.
Love this. And as a non-natural lifter myself, I can say that dropping my protein intake DOWN and increasing my carbs has led to much better gym performance and muscle gain. The idea from most "enhanced" athletes (bros) that you somehow need 2 grams/lb just because you're juicing just makes no sense to me any more. In fact, you probably need LESS protein simply because of better nutrient partitioning when on gear. I can see using a bit more when dieting hard, but otherwise no. Love Dr. Mike's stuff. Keep it coming.
Props for admitting about the vegan nutrition. Some people have massive allergies with dairy so they will need to look elsewhere. Plant based nutrition can go along way.
I read a study which found that ~3 grams leucine (which the study claimed is the primary amino acid responsible for muscle growth) at each feeding was enough to maximize protein synthesis for a 3-4 hour window. For high quality protein sources like whey or animal stuff, this worked out to 20-30 grams protein per feeding. Does this sound about right? Edit : Also, assuming leucine is in fact the primary AA used for muscle growth, are vegetable sources with high ratios of leucine (I think lentils and such are high as well) as good as meat, or it it not a matter of AA composition, but absorption / breakdown of the food. Thanks, I love all of your videos! There are a lot of videos that are long as hell because of fluff or unnecessary repetition, and then there are your videos that are long because they are packed with information.
I do intermittent fasting which basically i fast for 16 hours and eat at 8 hours window when I bulk I always eat 3 big large meals when I cut I tend to fast more 18 hours and eat 2 huge meals a day and they are always working great for me I never lost any muscle size which makes me think eating protein every 3 hours is not as big deal as some people think you can eat 2 huge meals or 3 huge meals and you still can make the same gains in my opinion plus eating protein every 3 hours will only spikes your insulin which gonna stop you from burning fat if your goal is cutting some fat probably not good idea!! What do you think Doc?!
It's because when you go past a certain number of hours without protein, and even more so when you go without any macros, HGH production goes way up and protein synthesis increases and can even overcompensate for that window.
Dr. Mike. Are you familiar with Dr. Lyons research on stimulating MTOR by waiting at least five hours between protein consumption? It seemed to be advantageous over consuming protein ever three hours.
Do you have an opinion on how much protein your body can absord at one sitting/meal? Also first thing in morning I take a whey protein shake with milk, usually with oatmeal since never really having an appetite so early in the morning prior to work or gym. Am I losing any benefit replacing real food with a protein shake first thing in the morning?
Hi Mike, tnx for the great info. I was curious at your view of intermittent fasting on muscle gains. Do you know how much it impacts the optimal muscle growth and can you recommend some research on this? All the best
Very well done. This video made me subscribe to this Chanel. Can I ask if Gluconeogenesis occur in normal/obese individuals. The reason I want to know is what if someone is overweight and the do a LCH diet (WITHOUT going to extreme low total calories) where the are getting MOST of their calories from Protein _ would there be Gluconeogenesis to make carbs? Or does that process occur ONLY in starvation mode?
When you say 1 g per 1 lb weight, do you mean your current weight or the weight you want to be? I am currently at 210 and I am trying to get rid of some fat. Goal for this cycle is 185 lbs. Should I be planning for 210 g of protein and decreasing it as I loose weight or just plan for 185 g of protein? Or am I really overthinking this(which would not be shocking)?
whats the deal with the refractory period and meal spacing? doesnt MPS last something like 3-4 hours, and AA levels need to fall for it to be 'reset'? is it detrimental to consume protein meals too close together? ie 2 hours apart?
About the big meal of protein. i think it takes a while for the meal to be fully digested... several hours after digestion the protein gets broken down into amino acids which will still be in your blood for a long time. Am i wrong somewhere? because that would mean one big meal would theoretically be just fine and not get used for fuel
I use a vegan pea protein, because whey makes me feel like crap for some reason.. 1 question, when you say 1g per 1lb if you're really fat at say 240lb do you need 240g of protein or do you go by your lean mass??
Is this calculation done of lean body mass! I.e I have 25% body fat so should I subtract the fat% and then calculate or just calculate of my total mass!?
We love Dr Mike!! I’m vegan for ethics so I won’t consume animal products but I’m gonna still get jacked using my RP Strength app and eating on a calorie surplus 😊🙏🏼
what if your like 23% body fat would you still try to stay around 1g of protein per pound of bodyweight? Or reduce it a bit to account for all the extra adipose weight?
Sorry for a 2 year late question, I hope someone can clarify, is it 1 g/lb of bodyweight or lean bodyweight? If I'm at 25% bodyfat which weight should I use to calculate?
My bmi says im obese. I weigh 240 lbs and for my height, 5'10 it reccomends for me to be around 170 to 180 lbs. I already lost over 100 lbs and im happy with my current weight and have started lifting. Now should i be eating a gram of protien for my current body weight of 240 or do i aim for my bmi of 180?
So I have a diet that works well for me for losing fat while maintaining strength (225lb BW gym lifts are 600sq/365bn/525dl). It goes as such... Monday=1,000cal-150g of protein/no carbs/heavy squat light deadlift with quad and core work Tuesday=1,500 cal-200g of protein/no carbs/ heavy bench and lat work Wednesday= 2,500 cal-250g of protein/100-125 carbs/ rest day Thursday= 2,000 cal- 200-225g of protein/50-75 carbs/ heavy deadlift light squat hamstring and core work Friday= 2,000 cal- 200-225g of protein/ 50-75 carbs/heavy shoulders or triceps(whichever I feel needs the most assistance from Tuesday's workout) light bench and upper back Saturday & Sunday= 2,000-2,500 and sometimes as much as 3,000 as long as I hit my goal weight for the week somewhere between 200-250g of protein as well and 75-100g of carbohydrates. This works well for me as I can lose about 1-1.5lbs per week while maintaining energy and strength.
Does each meal need to hit a threshold, or a "bolus"? would there be any difference to eating 4 meals of 50g protein, vs eating the same amount spread over 10 meals?
+Jordan prestige there are some studies that show that at least 3 large "boluses" a day, over 30g for the average person stimulates the muscle synthesis process which also burns extra calories (I've seen something on the order of like 700cal)
Thanks for the great info. One thing I've wondered is if body fat % is let's say >30%, do you still need 1g protein / lb body weight? Or is this more tied to lean body mass?
+Matt Moreno Depending on how overweight the person is I recommend eating 1g/lb of goal body weight- assuming the person is dieting trying to lose a significant amount of weight. That being said the protein consumed in this situation wouldn't be necessarily for muscle building, since being in a caloric deficit makes it almost impossible for the body to create new muscle tissue, it is more for muscle retention. To try and retain as much muscle mass as possible while cutting, instead of your body breaking down that tissue for energy.
I thought meal timing in terms of protein intake was broscience? Your body doesn't digest everything the second you eat it. I can't see how eating twice a day to hit your macros for instance would cause any harm.
RyanRG Digestion doesn't occur the second you eat something, but the vast majority of the digestion should take place in a couple hours. With only 2 meals, that would leave you without significat circulating nutrients for approximately 18 hours per day. Not optimal. Generally speaking, slow titration is always the best form of administration.
What are the best sources of amino acids? Egg whites? Beef? Chicken? Fish? Pork? I was reading an article that said eggs have the highest PER along with whey and casein protein. Chicken, beef, fish, pork and other animal products had high PERs but not as high as eggs, whey, and casein. I've seen some athletes almost live on protein powder shakes. While they are great protein I don't think that's healthy?
Yes, if not even slightly more as carb intake will be greatly reduced on non-training days and you don't want calories to dip too much. Fats will be higher on rest days as well.
Is it 1g per pound assuming you are of a certain body fat percentage? For example you could have 2 people with the same muscle mass. 1 weighs 200lbs, the other weighs 220 but has 20lbs more fat. According to this rule the heavier person would consume 20g more protein...
Yes, you should eat something before bed. If you ate cottage cheese, casein protein shake, fattier meats, then your body would have some amino acids for around 6 hours from those sources.
Pretty sure most plant protein is just as good as animal protein from an amino perspective, problem just is the amount of volume you need to consume in order to get a lot of protein.
+Andrew Scott Maybe you could watch video again, he talks about amino acids, functions, best sources, meal timing, amounts per body weight lbs, and supplements. Did you have the volume off lol
+Christian Johnston he speaks about amino acids from proteins being broken down in the stomach. Not specifically branch chained amino acids. You could say "same thing", but they aren't exactly the "same thing." So the question was warranted given every bit of knowledge expressed in the video.
+Andrew Scott My understanding is the 3 BCAA are fully available from the AA you get from your diet. So as long as your protein intake is optimal for your training your all good. Otherwise its just money down toilet. Even a potatoe has all the esential AA including the magical supplement BCAA's
the man's a fitness god on a side note, I weigh about 240lbs (108kg), trying to cut to sub 100, maybe 95kg. Based on the g/lb method I need 240g of protein a day. Problem is I don't think I'm anywhere near it. I'm eating about 5 times a day currently. Should I increase this? Keep in mind, I'm trying to cut not bulk.
Appreciate the information. Could you just help me with one thing: If a person is cutting and eats the 1g/lb bodyweight for the day in two big meals they will lose muscle? From what you're saying it will turn into fat or be used for energy and their muscle will break down but their overall bodyweight will drop since they're in a deficit. Is this accurate?
This is a great video. Question- What do you mean by "high quality protein," specifically when you're talking about the differences in protein derived from animals versus plants?
Proteins that contain all 8 essential aminonacids are complete or full. These are always meat protein and dairy. Plant lack some essential and are therefore incomplete and require additional essential aminos from other plant sources or a supplement. Therefore vegans need to eat More total protein from veggies to get to the required or optimal amount of complete protein
There is much scientific support for .8-1g per pound of lean body mass. Example, you weigh 200lb @ 10%bf, you should consume between 144-180g of protein per day.
Question: If the person don't eat enough protein, could the person actually take BCAA every 3-4 hours instead of the actual protein from food? And get similar or almost similar results?
Could you please do a steroid guide. I am really interested but there is too much bad information on the topic. What kinds,benefits,dangers,which for what purpose etc
If you're looking for some really solid info, there's a subreddit with a comprehensive wiki on the subject. Extremely educational, and as little conjecture as possible.
Think he should revisit some newer research on animal protein vs plant protein, animal protein may be faster digesting but it’s the negative affect of everything that comes with them when you look at the whole food vs the benefits of plants as whole foods as he said the body can only use some much protein at a time so slow release plant protein can keep a steady supply. all plant foods have some protein eat enough calories of plant food you will get enough protein
you said you can't get most of your protein from shakes. (or at least shouldn't). can you please explain why not? is whey protein an inferior food source? my simple understanding is that it is food just like any other and is no less viable as a macronutrient source. additionally, I've heard that the liver risk has been debunked (specifically, there is no legitimate long term study on the subject making that correlation). in order to achieve 1gm/lb I have to eat 230 grams of protein. majority is coming from shakes. otherwise, if from a food source, my total calories (and grocery bill) would be outrageous.
Scott Rogers it has nothing but protein. Our body requires carbs,fats,fibre and micronutrients. Certain plant polyphenols are also beneficial. Whey only has protein, and hardly any fat or carbs, zero fibre, and practically zero micros. So it should only be used to hit protein goal ALONG with food.
is the 1g/lb also based on body composition? Let's say comparing a very obese 250 lb person vs an extremely muscular low body fat one at the same weight.
If you're over 20% body fat then you should probably do 1g of protein per pound of LEAN BODY MASS. for example, if someone weighs 280lbs, and they have 25% body fat, than their lean body mass would be roughly 210lbs, equaling 210g of protein per day as a target to start out with and adjusted from there.
+Michaelsp9 My question isn't about cutting. Asked another way: Does 1 g/lb apply to a crossfitter, as well as a super heavyweight powerlifter? I do appreciate your response though. It will be useful in the future
+Matthew Buntyn I believe thats what Joshua was trying to get at. The 1g/lb applies to everyone, BUT once you have reached over 20% body fat (approximately) no matter what type of training you partake in, you should only use your lean body mass so you do not over eat in protein which Dr.Mike explained in the video. So the rule applies to everyone, but once you have gone past 20+% body fat, you should make adjustements to your own body by only going by lean body mass.
When your wife and baby are sleeping in the same room, but you gotta get on youtube to talk about protein.....
Dr. Israetel is a wealth of information man. To be able to have all this information free of charge is wild
This video needs more views
ya
Agreed
second that
Watch it more?
Hands down one of the most informative videos I've watched. I could listen to this guy all day.
You and everyone else that contributes to this channel are excellent.
that was so informative please make more of these type of diet and nutrition videos
Mike is everything Blaha wishes he was and so much more, thanks for the great info mate.
+Straya Mate Fuck Blaha.
+Straya Mate Ken oath!
Mike is an ex-secret agent mercenary?
Even better; he's Russian
That's our boy Hemingway.
Hey man, just wanna say that this is fantastic. Not only is the content super high quality but the delivery is also great; considering that it's a fairly dense subject it must be tough to remain engaging without any visual aids, but you more than manage it.
Love this. And as a non-natural lifter myself, I can say that dropping my protein intake DOWN and increasing my carbs has led to much better gym performance and muscle gain. The idea from most "enhanced" athletes (bros) that you somehow need 2 grams/lb just because you're juicing just makes no sense to me any more.
In fact, you probably need LESS protein simply because of better nutrient partitioning when on gear. I can see using a bit more when dieting hard, but otherwise no. Love Dr. Mike's stuff. Keep it coming.
thebigbus1 I really appreciate insightful and unbiased he is
everything he says sounds like he's threatening me while saying. haha.
You can tell this guy knows his stuff. Very articulate and simple explanation. Great video.
Props for admitting about the vegan nutrition. Some people have massive allergies with dairy so they will need to look elsewhere. Plant based nutrition can go along way.
+Chris King I'm not vegetarian / vegan, but I can imaging it's a great way of cutting (satiety)?
I'm vegan and I'm fucking fat.
woahdaggies 😂😂😂😂
woahdaggies lol same
I only eat vegan cows. That way I can stay vegan.
Mike, you're way of presenting information is just...amazing! Really, you're gesticulation, accentuation etc. make it really easy to follow you.
Hi Dr. Were you in the Army? My dad has the same "blinks" that you do and it was from PTSD. Thank you for all your help!
I feel like I could listen to this guys voice on just about any topic and I would come out actually understanding the topic lmao
I like his delivery when talking about any topic! Awesome Teacher!
I read a study which found that ~3 grams leucine (which the study claimed is the primary amino acid responsible for muscle growth) at each feeding was enough to maximize protein synthesis for a 3-4 hour window. For high quality protein sources like whey or animal stuff, this worked out to 20-30 grams protein per feeding. Does this sound about right?
Edit : Also, assuming leucine is in fact the primary AA used for muscle growth, are vegetable sources with high ratios of leucine (I think lentils and such are high as well) as good as meat, or it it not a matter of AA composition, but absorption / breakdown of the food.
Thanks, I love all of your videos! There are a lot of videos that are long as hell because of fluff or unnecessary repetition, and then there are your videos that are long because they are packed with information.
I always feel smarter after listening to Dr. Israetel. Thanks !
I do intermittent fasting which basically i fast for 16 hours and eat at 8 hours window when I bulk I always eat 3 big large meals when I cut I tend to fast more 18 hours and eat 2 huge meals a day and they are always working great for me I never lost any muscle size which makes me think eating protein every 3 hours is not as big deal as some people think you can eat 2 huge meals or 3 huge meals and you still can make the same gains in my opinion plus eating protein every 3 hours will only spikes your insulin which gonna stop you from burning fat if your goal is cutting some fat probably not good idea!! What do you think Doc?!
The advice he's giving here is all for a bulk phase, not cutting maintenance. I like intermittent fasting when cutting too.
It's because when you go past a certain number of hours without protein, and even more so when you go without any macros, HGH production goes way up and protein synthesis increases and can even overcompensate for that window.
Should we use the 1lb by LBM? What about bcaas for the long periods where we don't eat protein ?
Really enjoyed this video. Very well-spoken and informative. Keep them coming
Dr. Mike. Are you familiar with Dr. Lyons research on stimulating MTOR by waiting at least five hours between protein consumption? It seemed to be advantageous over consuming protein ever three hours.
@6:36 does protein get converted to fat? I have never heard that before?🙄
Do you have an opinion on how much protein your body can absord at one sitting/meal? Also first thing in morning I take a whey protein shake with milk, usually with oatmeal since never really having an appetite so early in the morning prior to work or gym. Am I losing any benefit replacing real food with a protein shake first thing in the morning?
Hi Mike, tnx for the great info. I was curious at your view of intermittent fasting on muscle gains. Do you know how much it impacts the optimal muscle growth and can you recommend some research on this?
All the best
Very well done.
This video made me subscribe to this Chanel.
Can I ask if Gluconeogenesis occur in normal/obese individuals. The reason I want to know is what if someone is overweight and the do a LCH diet (WITHOUT going to extreme low total calories) where the are getting MOST of their calories from Protein _ would there be Gluconeogenesis to make carbs? Or does that process occur ONLY in starvation mode?
good vid Mike!!
keep up the vids Chad and company!!
STAY HEALTHY STRONG AND FIT dudes!!
When you say 1 g per 1 lb weight, do you mean your current weight or the weight you want to be? I am currently at 210 and I am trying to get rid of some fat. Goal for this cycle is 185 lbs. Should I be planning for 210 g of protein and decreasing it as I loose weight or just plan for 185 g of protein? Or am I really overthinking this(which would not be shocking)?
Chris Langley if he meant 1 per lb of weight you want to be HE WOULDGE SAID THAT???
whats the deal with the refractory period and meal spacing?
doesnt MPS last something like 3-4 hours, and AA levels need to fall for it to be 'reset'?
is it detrimental to consume protein meals too close together? ie 2 hours apart?
About the big meal of protein. i think it takes a while for the meal to be fully digested... several hours after digestion the protein gets broken down into amino acids which will still be in your blood for a long time. Am i wrong somewhere? because that would mean one big meal would theoretically be just fine and not get used for fuel
I use a vegan pea protein, because whey makes me feel like crap for some reason.. 1 question, when you say 1g per 1lb if you're really fat at say 240lb do you need 240g of protein or do you go by your lean mass??
theREDdevilz22 i think it is total body weight
What about internment fasting? I do 16:8 and 18:6 pretty much every day becuase I work nights and it keeps me from over eating and getting fat.
Is this calculation done of lean body mass! I.e I have 25% body fat so should I subtract the fat% and then calculate or just calculate of my total mass!?
We love Dr Mike!! I’m vegan for ethics so I won’t consume animal products but I’m gonna still get jacked using my RP Strength app and eating on a calorie surplus 😊🙏🏼
what if your like 23% body fat would you still try to stay around 1g of protein per pound of bodyweight? Or reduce it a bit to account for all the extra adipose weight?
Sorry for a 2 year late question, I hope someone can clarify, is it 1 g/lb of bodyweight or lean bodyweight? If I'm at 25% bodyfat which weight should I use to calculate?
My bmi says im obese. I weigh 240 lbs and for my height, 5'10 it reccomends for me to be around 170 to 180 lbs. I already lost over 100 lbs and im happy with my current weight and have started lifting.
Now should i be eating a gram of protien for my current body weight of 240 or do i aim for my bmi of 180?
I didn't like the brick-skyscraper analogy, but understood what you meant non the less. Very informative video, liked
Does protein from veg like beans, rice or spaghetti should be counted in one gram per pound body weight principle?
I like the whey during pre-workout in my body.. I hope it's a good idea
Love everything this guys says! What is the music at the end of the video? Does anyone know?
Great speaker!
thank you for sharing your knowledge dr. allways enjoy and appreciate your time, keep up your brilliant work, awesome 👍👍👍
Excelent video. Very clean and easy to understand.
What are your thoughts on taking beef liver tablets?
What about intermittent fasting? That's way longer than 3-5 hours that we're not getting protein.
So I have a diet that works well for me for losing fat while maintaining strength (225lb BW gym lifts are 600sq/365bn/525dl). It goes as such...
Monday=1,000cal-150g of protein/no carbs/heavy squat light deadlift with quad and core work
Tuesday=1,500 cal-200g of protein/no carbs/ heavy bench and lat work
Wednesday= 2,500 cal-250g of protein/100-125 carbs/ rest day
Thursday= 2,000 cal- 200-225g of protein/50-75 carbs/ heavy deadlift light squat hamstring and core work
Friday= 2,000 cal- 200-225g of protein/ 50-75 carbs/heavy shoulders or triceps(whichever I feel needs the most assistance from Tuesday's workout) light bench and upper back
Saturday & Sunday= 2,000-2,500 and sometimes as much as 3,000 as long as I hit my goal weight for the week somewhere between 200-250g of protein as well and 75-100g of carbohydrates.
This works well for me as I can lose about 1-1.5lbs per week while maintaining energy and strength.
Does each meal need to hit a threshold, or a "bolus"? would there be any difference to eating 4 meals of 50g protein, vs eating the same amount spread over 10 meals?
+Jordan prestige there are some studies that show that at least 3 large "boluses" a day, over 30g for the average person stimulates the muscle synthesis process which also burns extra calories (I've seen something on the order of like 700cal)
Thanks for the great info. One thing I've wondered is if body fat % is let's say >30%, do you still need 1g protein / lb body weight? Or is this more tied to lean body mass?
+Matt Moreno Depending on how overweight the person is I recommend eating 1g/lb of goal body weight- assuming the person is dieting trying to lose a significant amount of weight. That being said the protein consumed in this situation wouldn't be necessarily for muscle building, since being in a caloric deficit makes it almost impossible for the body to create new muscle tissue, it is more for muscle retention. To try and retain as much muscle mass as possible while cutting, instead of your body breaking down that tissue for energy.
0.7 for lean body mass
I thought meal timing in terms of protein intake was broscience? Your body doesn't digest everything the second you eat it. I can't see how eating twice a day to hit your macros for instance would cause any harm.
RyanRG
Digestion doesn't occur the second you eat something, but the vast majority of the digestion should take place in a couple hours. With only 2 meals, that would leave you without significat circulating nutrients for approximately 18 hours per day. Not optimal. Generally speaking, slow titration is always the best form of administration.
Really good no nonsense video.
body weight or "lean body weight"? what if i have 25% of body fat. Should i still be taking that much protein?
Should we calculate proteins gettin from carbs?
I personally wouldn't, its already pretty easy to get 0.8g to 1g per 1lb bodyweight a day without counting from carbs.
i wish you touched more on why it matters if its plant or animal protein.
should i avoid too much red meat? at the moment i'm not, but just asking if i should replace some red meat with something else?
thanks
newjackhustler77
Not necessary unless you are concerned about the amount of fat you are consuming in the red meat.
What are the best sources of amino acids? Egg whites? Beef? Chicken? Fish? Pork? I was reading an article that said eggs have the highest PER along with whey and casein protein. Chicken, beef, fish, pork and other animal products had high PERs but not as high as eggs, whey, and casein. I've seen some athletes almost live on protein powder shakes. While they are great protein I don't think that's healthy?
What about whey protein before a workout?
I feel like he's whispering a majestic secret to my muscle-children in this video.
is it just as important to intake the same amount of grams of protein in an odd day as it is on a training day?
Yes, if not even slightly more as carb intake will be greatly reduced on non-training days and you don't want calories to dip too much. Fats will be higher on rest days as well.
Is it 1g per pound assuming you are of a certain body fat percentage? For example you could have 2 people with the same muscle mass. 1 weighs 200lbs, the other weighs 220 but has 20lbs more fat. According to this rule the heavier person would consume 20g more protein...
You are brilliant man! Awesome videos.
What advice for those who are doing intermittent fasting
If you sleep 8 hours, you're missing thus 3-5 hour window. Is sleep an exception? And should you be proteining right before bed?
Yes, you should eat something before bed.
If you ate cottage cheese, casein protein shake, fattier meats, then your body would have some amino acids for around 6 hours from those sources.
What does a gastric bypass patient do to consume enough protein to add back muscle lost?
0.8g Crew here
+Bob Jenkins per pound of bodyweight or per pound LBM?
Garrison MIA Bodyweight
5% crew here, whatever it takes!
:D
Same
Thoughts on using liquid egg whites instead of whey protein?
Pasteurized egg whites remove that risk
Pasteurized egg whites undergo a heating treatment which makes their protein just as absorbable as cooked
Can I get some diet advice.
Does it matter if I dont eat as much protein on my Off-days?
did he say 1g/lb even on a cut?? or basically 1g/lb all the time, I.e during a cut or a bulk ?
Pretty sure most plant protein is just as good as animal protein from an amino perspective, problem just is the amount of volume you need to consume in order to get a lot of protein.
What is Mike ' s opinion on BCAAs?
+Andrew Scott Good but redundant if you are already using protein powder.
+Juggernaut Training Systems Not a fan of Rich Piana's drinking it 24/7 then?
+Andrew Scott Maybe you could watch video again, he talks about amino acids, functions, best sources, meal timing, amounts per body weight lbs, and supplements.
Did you have the volume off lol
+Christian Johnston he speaks about amino acids from proteins being broken down in the stomach. Not specifically branch chained amino acids. You could say "same thing", but they aren't exactly the "same thing." So the question was warranted given every bit of knowledge expressed in the video.
+Andrew Scott My understanding is the 3 BCAA are fully available from the AA you get from your diet.
So as long as your protein intake is optimal for your training your all good. Otherwise its just money down toilet.
Even a potatoe has all the esential AA including the magical supplement BCAA's
great honest video ,finally someone states you don't need threhundred grams and more ,,,,thanks!!
This video made me subscribe.
Everyone is different and that is worth mentioning.
Dem Neck Gainz
Wait a minute!! What kind of slip was that to go unacknowledged 0:38 seconds in?
Great info, love learning from this channel
I do too but this doctor is always having me scratch my head and wonder, where did you get your doctorate?
the man's a fitness god
on a side note, I weigh about 240lbs (108kg), trying to cut to sub 100, maybe 95kg. Based on the g/lb method I need 240g of protein a day.
Problem is I don't think I'm anywhere near it. I'm eating about 5 times a day currently. Should I increase this? Keep in mind, I'm trying to cut not bulk.
Appreciate the information. Could you just help me with one thing: If a person is cutting and eats the 1g/lb bodyweight for the day in two big meals they will lose muscle? From what you're saying it will turn into fat or be used for energy and their muscle will break down but their overall bodyweight will drop since they're in a deficit. Is this accurate?
Barbell Steve
Eating twice a day is a horrible idea.
how much real life sources of protein is say 200g? like, how many palm sized chicken breasts, or how much of a plate of steak...?
more of mike please!
thanks, concise and bullet points, nice
This is a great video. Question- What do you mean by "high quality protein," specifically when you're talking about the differences in protein derived from animals versus plants?
Proteins that contain all 8 essential aminonacids are complete or full. These are always meat protein and dairy. Plant lack some essential and are therefore incomplete and require additional essential aminos from other plant sources or a supplement. Therefore vegans need to eat More total protein from veggies to get to the required or optimal amount of complete protein
so well spoken!
There is much scientific support for .8-1g per pound of lean body mass. Example, you weigh 200lb @ 10%bf, you should consume between 144-180g of protein per day.
Thank you so much man. Very informative intelligent video.
Question: If the person don't eat enough protein, could the person actually take BCAA every 3-4 hours instead of the actual protein from food? And get similar or almost similar results?
WaltoMalm
If you could get enough BCAAs, but not sure you could take enough to equal, say 50 grms. of complete protein.
No. Our body needs all 9 essential aminos to build muscle. Cut out one, and u'll face consequences. Cut out 6, booom
Could you please do a steroid guide.
I am really interested but there is too much bad information on the topic.
What kinds,benefits,dangers,which for what purpose etc
If you're looking for some really solid info, there's a subreddit with a comprehensive wiki on the subject. Extremely educational, and as little conjecture as possible.
Think he should revisit some newer research on animal protein vs plant protein, animal protein may be faster digesting but it’s the negative affect of everything that comes with them when you look at the whole food vs the benefits of plants as whole foods as he said the body can only use some much protein at a time so slow release plant protein can keep a steady supply. all plant foods have some protein eat enough calories of plant food you will get enough protein
Great video...and again...it all comes back down to the basics. We all know them already, but some scam artists are missing it completely.
Very good info. Thank you.
you said you can't get most of your protein from shakes. (or at least shouldn't). can you please explain why not? is whey protein an inferior food source? my simple understanding is that it is food just like any other and is no less viable as a macronutrient source. additionally, I've heard that the liver risk has been debunked (specifically, there is no legitimate long term study on the subject making that correlation).
in order to achieve 1gm/lb I have to eat 230 grams of protein. majority is coming from shakes. otherwise, if from a food source, my total calories (and grocery bill) would be outrageous.
Scott Rogers it has nothing but protein. Our body requires carbs,fats,fibre and micronutrients. Certain plant polyphenols are also beneficial. Whey only has protein, and hardly any fat or carbs, zero fibre, and practically zero micros. So it should only be used to hit protein goal ALONG with food.
This channel is awesome
Thanks
Great info #thanks mike
Great videos. Thanks.
is the 1g/lb also based on body composition? Let's say comparing a very obese 250 lb person vs an extremely muscular low body fat one at the same weight.
Very informative
Fantastic video. I like no nonsense, science based information :)
What about people with higher percentages of body fat? Does 1g/lb still apply, or should it be slightly less?
If you're over 20% body fat then you should probably do 1g of protein per pound of LEAN BODY MASS.
for example, if someone weighs 280lbs, and they have 25% body fat, than their lean body mass would be roughly 210lbs, equaling 210g of protein per day as a target to start out with and adjusted from there.
+Michaelsp9 My question isn't about cutting. Asked another way: Does 1 g/lb apply to a crossfitter, as well as a super heavyweight powerlifter?
I do appreciate your response though. It will be useful in the future
+Matthew Buntyn I believe thats what Joshua was trying to get at. The 1g/lb applies to everyone, BUT once you have reached over 20% body fat (approximately) no matter what type of training you partake in, you should only use your lean body mass so you do not over eat in protein which Dr.Mike explained in the video. So the rule applies to everyone, but once you have gone past 20+% body fat, you should make adjustements to your own body by only going by lean body mass.
Justin Duck I posted my last comment prior to seeing Joshua's, and failed to acknowledge him.