How Much Protein Do You Really Need To Eat? | Talking Point | Full Episode
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
- Protein powder, drinks, and bars are no longer tucked away in supplement shops. They’ve made their way to supermarket shelves. And so have a variety of protein enriched foods, from milk to shakes, cookies to chips.
These protein products enter the mainstream market and thrive because we buy into their convenience and health claims.
But are we going too far to consume protein? And how much protein do we really need? Do these protein-packed products also pack the punch they promise? Talking Point investigates.
0:00 Introduction
2:51 Why we love protein
5:36 Why do we need protein?
7:49 How much protein do you need?
12:37 When do we need protein supplements?
14:33 How to choose protein supplements
16:55 Whey concentrate VS whey isolate
18:56 What happens with excessive protein?
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About the show: Talking Point investigates a current issue or event, offering different perspectives to local stories and revealing how it all affects you.
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Why is he vlogging with his phone while there is a camera crew there....? Definitely a protein deficiency!
Yeah😂
This comment deserves to be top
To give a go pro like closeup view. Go to film school.
You've hit the nail on it's head!
great info and easy to understand.
👍👏👏👏
Looking foreward everytime
Good Documentary
Thank you
Great host and great documentary - I really enjoyed this!
Insightful!
I love your documentaries
Bio Availability and absorption both plays a role. Also you can't eat 4 whole eggs a day is a myth. The friend chicken you ate probably has more cholesterol than 4 boiled eggs.
its based on genes la. the best way to guess is look at your family history from ur parents. or do a dna test. some ppl have higher tolerance for cholesterol while others dun. no one size fits all.
And its long since been debunked that dietary cholesterol affects bodily cholesterol.
@@Chihirolee3 Singaporean diet is so rich in protein - Fish, Eggs, Chicken, pork etc. You may just need vitamins as mostly are indoors and only few suppliments such as - whey & creatine (which maybe not needed if you are not in strength training - animal food has enough creatine) . Stay away from bars, instead buy Egg Sandwich or Sushi. And pack 2-3 scoops of whey, and either put in your soy drinks or almond milk or coconut milk whatever you take. Protein is likely no issue but Vitamins is for Singapore !
eat like how japanese people eat
@@PatrickLimJr Hara Hachi Bu
Oh Man , your Facial Expressions are so funny ... Bravo ... Good Job
If you ain't weightlifting with progressive overload you don't need crazy amounts of protein
@@ricksmith1673 I think you could do with citing sources.
@@tangocgmk I pointed you in the direction figure it out for yourself
Well, I can see that. Because if you take in excessive proteins, without it being used for repairing tissues, the excess just converts to glucose via gluconeogenesis. (Source: Dr. Sten Ekberg)
@@fayaazalibhai4665 lol you pointed them to a wrong direction. figure it out for YOURSELF first.
Interesting, I think I found some benefit in this.
The episode fails to touch on plant based proteins, comparison of bioavailability between plant, meat and dairy. Apart from whey protein concentrate and isolate there is micellar casein and calcium caseinate. So much missing. I am not even a nutrition expert!
well plant based is not as good as milk eggs meat, plants have like much more lower absorption rate, for example 50g of rice protein is not as 50g of meat proteins, to get the same benefit you need to eat 100g of rice protein (example just for simplicity). And it might even be harder to consume a low calories high protein diet only plant based.
So for a vegetarian, if he eats 60g of protein/day, it will be kinda low, maybe he needs to eat 120g just to get to the normal threshold
@@andreinagy8800 rice protein? 🤣
Talk about soy or pea protein...
@@growtocycle6992 it was just a random example, there is rice protein, pea didn't saw in any markets, maybe just online. And for Soy, as a man, I want to stay away from it.
@@andreinagy8800 if you're worried about hormones, better start away from dairy, too. It actually has more estrogen in it than soy...
@@andreinagy8800 if you're worried about soy you might want to stop drinking beer and coffee, many times more phytoestrogen than soy (phytoestrogens are anticarcinogen anyways)
because protein is essential for body growth simple as that
Using egg as a measurement for total protein amount might misled some to think they should eat that amount of eggs per day to get that sufficient protein intake.
They could, but definitely don't exceed taking more than 2 yolk. But I am not a doctor, so do your own research.
There are plenty of people that do this already 🤣
@@moonar5820 Naw that's old news. Yolks are great because it's nutrient dense.
Egg is what nature use to feed a chick..full of nutrients for developing young lives
@@stevenyang08 huh, change again, last time say not good for health
Did they get the Whey part wrong? Casein and Whey protein are the ones that differ in absorption duration... Concentrate and Isolate differs in terms of macro nutrients.
Tamsak done idol and full support on your video 😊 idol
11:33 i lied 😂😂😂😂😂😂
this is not not an optimal diet recommendation. People do not need to be eating more than 55 to 60 gms protein a day.
4:50 anyone else doubting the inner working of this machine? Can it really measure??
Its in every gym these days, uses electrical impedance to measure body fat, muscle mass etc. Its called an inbody test or smtng....its relatively accurate if you consider the other methods...but all methods dont claim to be 100%effective
it’s said to measure your body index when the electrons run in your body…but the staff advised me to re-measure with the same machine if I wanna track my body index ie body fat %
shopping bags?!?! Those were plastic bags!!!
Wow...I will bankrupt with the amount of protein..
Looks like Uncle chia is bored with talking point now or he's afraid he has to take on one more challenge for this episode.
1:51 THE DISAPPOINTMENT
Take all those protein recommendations and double them
Eating more protein doesn't work for me. I have lean meat for 2 meals a day, a handful of nuts and homemade banana shake for breakfast, milk everyday. The body composition test still shows me low on protein and my muscle mass is just just average (despite strength and weight training every day). I guess hormone and genetic is blocking the way.
lmao this guy is funny.
Wait... am I seeing wrong? Body fat 21.5% considered on higher side? Or was it 21.5 kg?
In land short Singapore it will be a problem to be self sufficient in producing animal based proteins (say eggs or chicken).
Some government fund should be allocated to promote plant based proteins that can made as appetising and as nutritious as animal proteins.
Perhaps even consider a plant protein food subsidy?
im sure the sg govt is already doing it. i recall reading the news that govt is investing in plant based food innovation.
relax you always got malaysia
@@stoolie
Singapore had approved the sale of cultured chicken meat grown from cells (a process similiar to what all animals do but now being done in a lab factory).
Singapore is the first country to give this approval but its demand is limited as it is much more expensive than the real thing.
Plant based proteins are what vegans had been consuming in the past and are made from soya beans usually.
Such vegans products can sometimes be more expensive than real meat now as the demand is low.
My idea is to make these vegan products an attractive first choice for consumers to increase demand and lower the price.
@@wmchan44 ah i see! Yeah kinda misunderstood. Especially when im seeing so much meat and egg replacements in fairprice and cold storage.
@@JordanVic87
Relax and you get no fresh chicken to eat since Malaysia ban its export to Singapore since 2022 June 1.
Frozen chicken price shoots up in tandem.
Do not be dependent on the whims and fancy of another country's politicians.
Remember "potong ayer" (cut water) was heard regularly from the north not so long ago.
Be wise like the elders leaders.
Thats how we get the huge Marina barrage reservoir now.
I'm very disappointed that you glossed over the fact that protein comes from plants and because ruminants and other animals eat plants, they have plenty of protein in them. You kept ramming home the misleading idea that we need animal products to get protein by mentioning meat and eggs frequently, as well as dairy, yet you ignored the health benefits of consuming plants. You also failed to mention hem iron, casein and other inflammatory agents in animal-based foods.
I also felt that you didn't pay enough attention to the amount of fat and calories, not to mention sodium. Finally, you ignored the health risks associated with highly and ultra-processed ingredients and food.
Thanks for pointing out inflammatory agents in animal-based food👏👏 fat, calories and sodium👏👏highly and ultra-processed ingredients👏👏 You have pointed out important factors to consider when choosing 'healthy' high protein food.
@@ACEG123 My pleasure! My aim is to help!
Dr Nararse looks like a low key Jason Segel
Im skinny asian guy and underweight according to my height and age(23),do i need to first gain weights to start working out for gaining muscles or is it okay to start working out despite being underweight?
if ur on the lean build, focus on ur workout and breathing techniques. on top of this try to eat around 3k calories per day. If thats too expensive u can alternatively get a mass gainer which will help you build in size + your work out. Be consistent in ur workout routine and diet ull soon see the gains.
@@BULLIER8 tysm😊
@@kawotokayemi4428 try the push pull legs split. Its a 3 day split and forces you to stay regular/consistent because missing one day will have issues (less rest, more fatigue) for the next day. Plus it has the ideal number of times you have to train your muscles per week(2) and ideal rest you should give for each muscle (48 to 72 hours). Its much better than the conventional bro split (one muscle per day) which is suited for professional bodybuilders. On the diet side usually people can get by with one scoop of whey or 10 eggs per day....depending on the diet (vegan, omnivore...) you are on
W video
Get Quest Peanut Butter Cups!!!
All the protein sources shown in this video are not the best option besides from the meal sources.
My thoughts exactly. To me, this video seem to have a subtle agenda of promoting these not-so-healthy kinds of protein sources.
The answer for healthy diet is no added sugar and lots of veggies. Everything is getting over complicated
No, your answer is the one thats over simplistic and reductionist
Clearly you’ve not heard of macros and calories
Almost thought it was Prada
There is a lot of Fake News on this subject. For example, I was told my MD (who is a vegan) that there is no such thing as either a sulfur deficiency or a protein deficiency. Animals (including humans) produce both of these. Because he is a vegan (i.e. an extremist), I'm sure his data is wrong but how wrong? This video told me I ought to consume X amount of protein per meal and that eating fat makes you fat.
We know that eating starches and sugars makes you fat and that fat in your diet does not. Eating the wrong kinds of fats can hurt you in many ways but directly making you fat is not something they are known for doing.
So there is a LOT of noise out there and precious little signal, which tells me that nobody knows what he's talking about.
Your doctor's data isn't wrong and vegans aren't extremists. Raw vegans/frutarians still can be absolutely healthy as long as the diet is thought through and contain enough calories your body can absorb.
Sugars/carbohydrates does not make you fat. EXCESSIVE carbohydrates does but EXCESSIVE fat and/or protein too. Calories are calories. Your body won't let calories be wasted. Burn it by any activities or all will be stored in the form of fat. First in the line is fat you ate since storing is the least costly option. The last will be any sugar/carbohydrates since burn it is the least costly option. Your body always chooses the easiest, least energy expensive path. To trick your body eat raw, unprocessed food in big chunks. Chewing takes lots of energy and is never as perfect as a food processor. Your body cannot extract enough calories from raw, unprocessed food but will learn this long after you finish your meal. Eat cooked/processed food, especially animal one and you will always absorb more energy you need. Next you need to burn it but don't worry sport is healthy.
i think i have low fat and low muscle mass. what do i do to gain more kg? im only 60kg at 173cm. Visible veins in my feet maybe lack of fat
Sounds patronizing, but eat more. Smaller portions but more meals per day if your appetite is just that bad.
Eat more small meals. Include fish and plant omega. It can be hemp or broccoli.
It's hard to overeat comprehensive protein, because you have to drink several scoops of animal based protein powder or be eating kilos of meat.
Dino kang would absolutely bash this
Finally, someone mentions gout! If you eat purine rich foods, urinic acid increases, and crystals are formed in joints.
So I dont understand how people can eat so much meat and not develop gout.
There is a hereditary factor involved. Most people do not have that run in their families.
Keto is the key fresh meats plus green vege, no carbo /sugar... had been doing past 2 year, so far no much problem been doing 3-4 full blood works every year...so far within good parameter. key is no process foods
I didnt have the patience to watch this. Watch a Ted Naiman lecture instead, and you'll learn the benefits of getting your calories from protein instead of carbs. Bodybuilders take this to an extreme, and I am not one of them. But most people are overweight and a good way to lose weight is to increase your protein consumption and decrease carbs and fat, and eliminate sugar as much as possible. Resistance training will also help you lose weight since muscles take a lot of energy to maintain so just having larger muscles means you burn more calories. If you ask medical professionals you'll get a wide variety of opinions and end up confused like the reporter in this video.
why eggs?
What has happened to a regular host?
Calling the guy Wai Teik while he is making White Eggs... ROFL. I actually only heard white egg
I mostly just eat rice, vegetables, and fruit. I'm doing just fine on low protein. 🌱
You might be missing B vitamins which are important.
@@2degucitas I supplement B12
How...i don't eat meat in a day and i already feel weak
@@sherly4959 It's strange the first couple weeks. Then you just get used to it.
many vegetables actually do contain a good amount of protein! the bioavailability might not be as high as meat, but a whole foods diet is generally a great diet to be on, especially if you have variety.
We are not uniform in our dietary and metabolic needs. Veganism is a low-protein diet. Some can tolerate it and some cannot.
A protein deficiency resulting from a weight loss diet where I simply ate less food for an extended period of time ruined my beautiful long hair, which grew back curly and brittle.
In any case, I have never met a person who said, "I get all the protein I need from whatever food I choose to eat" who had even diaried and analyzed a single day of food intake. Pushing dietary supplements and superfoods is big business. Eat whole natural foods. Prepare food from basic ingredients.
That is why we have essential protein! We have essential vitamins! Essential minerals! But we never have essential carbohydrates! Never! Essential means you need it for you to live!🙏
Exactly! We don't need carbohydrates to survive.
@@verreal Sure you could. Many people on a carnivore diet do well. Some carbs help those physically very fit and active but if your waistline circumference is more than 1/2 your height then no carbs or very low carbs (20-50 grams/day) is probably best. A zero fiber diet is best for everyone’s gut health, the only randomized controlled study in humans proved zero fiber is best(no health issues at all!) and those in groups eating increasingly more fiber did corresponding much worse. For brain health we seem to require a minimum of 120 grams a day of protein as a recent study showed than if you only eat 84 grams/day protein your amyloid beta will be 8.5 fold higher, and at 54 grams/day it will be 12 fold higher. This was determined via PET scans of human brains- much more accurate than serum or spinal fluid assessments. Tens of billions was spent trying to obtain these results with drugs to prevent Alzheimer’s. We just need to eat more protein. Also, only with end stage kidney failure, maybe stage 3-4, is high protein levels a concern. These folks should read more studies.
@@ws7001 it seems like you think you are an expert because you read 1 or 3 studies to support your worldview. Are you a dietician or even educated in biology?
@@ScheveSneeuwSchuifSchep I do not claim to be an expert. I do like reading studies of which I have read several hundred and thousands of abstracts. I would like to see more studies exploring protein intake and brain health and possible correlations with brain size, muscle weight, BMI, metabolic indicators, diet type( SAD, Keto, MIND, Carnivore, plant based) and exercise levels. I am impressed that amyloid beta levels were effected this much and with this degree of significance by a simple dietary factor. Hopefully other key known confounders relating to Alzheimer’s would be considered such as: how much unprocessed red meat consumed (30% less risk per 50 grams a day), Benfotiamine supplementation (77% less decline at 300 mg/day), Vitamin D3 supplementation (75% reduction in risk with highest quintile group vs lowest), Viagra (up to 73% less incidence in men-possible healthy user bias though), and factors reducing possible by 50%- green tea, low calorie diets,high Omega 3, trace lithium, lipoic acid supplementation, Keto diet?, Vitamin Bs (only in 30% of population though).
If you train than maybe 1.4-1.6 per lbs
If you don't than prob lesser
Fun fact : they didn't answer the question in the title
That's not fun
Here is the data on human breast milk...which RAPIDLY GROWING babies thrive on. It's only .8 to .9% protein. Mature human milk contains 3%--5% fat, 0.8%--0.9% protein, 6.9%--7.2% carbohydrate calculated as lactose, and 0.2% mineral constituents expressed as ash. Its energy content is 60--75 kcal/100 ml. Protein content is markedly higher and carbohydrate content lower in colostrum than in mature milk.
If your not exercising, all this just leads to fats
8:17 should be >50 years old
well..............
Let's just skip right to Carnivore Diet... None of these plant based substitutes.
nutritonal science has more refined views on proteins......such as not eating heavy meals at night, better in the morning and lunch. Watch sugar, sucrose, fructose in foods. A dietician is not same as nutritionist
ok... no.. increase in fat intake doesn't not lead to fat storage. increase in carbohydrate intake is what leads to fat storage. I am so tired of this misinformation. yes, if you were to take a lot of carbohydrate with fat, then it might cause some of the fat to be stored. but that is not the case if the fat is natural and unprocessed as in from meat. there is so much misinformation in this video.
Meat and whey protein is all that should be in your cart. Complete, usable protein. Incomplete proteins are not usable and sugar and artificial sweeteners are poison.
I am on a carnivore diet. Meat, hard cheeses, eggs. Pork skins occasionally for a snack. I cook with real butter, lard, bacon grease, avocado oil. My bloodwork is perfect and on no medications and I am 57.
2:06 its flau. uh not flour haha
This is very misleading... Losing weight is not all about the calories... Please consider the role of hormones specially insulin... Those protein bars are packed with sugars!!!
By the way, see how bias we are when talking about protein that we identify it with animal products. That's another hang up from "great america" that goes against reality, just think about the so called blue zones, the areas, not countries, where people live the most and enjoy better health. The base of their diet is carbs, none refined.
Well animal products protein are the best, is the sense that are the most absorbed by the body and have all the essential amino acids, for example 50g of rice protein is not the same as 50g of chicken protein, you might need to eat 100g of rice protein just to be even with the chicken.
As that doctor said, we also need vitamins and minerals, that we are getting from a well balanced diet. Being vegetarian is not the best variant, plants with high protein content also have high carbs, so higher calories. And also, a vegetarian that eats 60g proteins/day, it is to low, because way less of it is absorbed, it will need to eat maybe double that.
A load of bull!
Those protein bars are just sugar and carbs.
A cheap way to get loads of protein post work-out is to open up a can of sardines!
AND what about those of us that don't like eggs?
Ever heard of LENTILS?
Omg, isn’t any thing about clean protein?????
This host is so cute
So I need to eat about 165g of protein😶😶😶 and my trainer advised 180g. I leave it to whoever reading to guess my weight 😶😶😶
I ate a high protein diet and lifted for almost 15 years- protein powders, red meat, eggs, etc. My total cholesterol shot up to 300 and I almost ruined my kidneys. I built an impressive body, but felt better as a vegetarian.
Hope you have recovered and become healthy now.
Protein doesn't raise cholesterol. Fat does.
You are just going from one extreme to the next...
Cholesterol???💩
@@moonar5820 Well, my total cholesterol plummeted after dropping the eggs and red meat. I'm not strict about it, but as someone who had gout at age 20 - I was an athlete but my father had it, too - I know that genetically I can't handle all that animal protein. Can't break down the amino acids into uric acid as efficiently as someone with Neanderthal genes…I guess… But I'm older now. I eat and train to last, not for hardcore anymore.
Good thing I finished watching it till the end or else I will be eating 10 eggs daily lol
Bells Palsy
I think its the gym buffs that are overly obsessed with protein, they think carbs are bad, which is a bad health outlook
Here's what I've learned over the years, people make nutrition really complicated but it isn't. Eat everything what nature gives you (fruits, vegetables, meat, fish, nuts, seeds) and avoid everything that is man made, comes in a box or packaging (Including rice, bread , sugar etc). Protein powders are total waste of money, our body needs both micro and macro nutrients. So for supplemental purposes take Vitamin D which our body can't make and Turmeric to reduce inflammation. Collagen maybe if you aren't getting enough from food, helps with skin, hair and nails. Intermittent fasting is even better helps with Autophagy and don't eat after 6:30 - 7 PM. Simple as that.
As a decades long vegan, I'm so sick and tired of people of saying, "But how do you get protein?" Protein is in all real food! I did use a protein supplement for a long time, but recently quit it, and am still alive. The only "but" is that if you are not eating many calories, you do need a little bit more protein than someone else because if you are dieting/limiting calories, some of the protein you eat gets burned as fuel instead of used for maintenance and repair.
protein protein protein ! are we getting too much protein that are putting tons of excess strain and pressure on out organs that are causing all the cancer, obesity etc that we the modern world are facing. looking at the most healthiest and longest living people of the world eat very little proteins.
Believe it or not, as an adult even u only eat potatoes whole day, u have enough proteins.
All protein talk.. but not about COMPLETE PROTEIN !! Not good !!
It is actually quite simpel. As long as you eat meat or eggs, there is no need for any protein supplements.
You don't need protein supplements if you're eating a well balanced plant based diet and aren't building muscle either.
vegan. 1.
I am so surprised that Singaporean doctors are so wrong - having protein just after gym is totally wrong. First your body doesn't use protein that you took second after gym one needs carbs. Having protein after gym is a myth & I suggest Singapore doctors to read research papers more often. Further all these bars tend to have high sugar or other ingredients. If you are trying to reduce fat eat vegetables, protein and balanced diet esp. No msg plz (which I assume Singaporean food have a lot). Also, stress level plays on your fat storage, sleep plays role. Chao
Wait Teik also TAKES steroid as well.... that's all i am gonna say!
BS
Fake label on food. Sugar and fat
I don't wonder why the body builder eats protein upto 200g a day. See just how he lifts weight tells all the story.
Today's bodybuilders are fat cows
8:15 I feel fat just by looking at those enormous quantities of eggs 😄
It is mind blowing if you eat those eggs you seen, your body will lose its fats opposite of what your mind was condition to believe. Reality VS Indoctrination. If you discovered the truth they will says do not believe the reality and it was just a mirage! 💩
If that's the message you got from this video, you've got it all wrong.
Yes Asians stay away from protein !!! Leave it for the Americans 🥰 Brazil USA Argentina 🥩🥩🥩
How can the presenter use SO MANY PLASTIC BAGS just for this episode? I thought there was some CNA Green Plan Challenge. Don't be another greenwashing company!
more muscles doesn't mean it's healthy anyway.
The question you should be asking is how much carbohydrates do we need to eat...the answer of which is zero.
No, we NEED carbs. Carbs are essential for good gut health (microbiome) which is crucial for overall health and function. That's why athletes are going plant-based nowadays and not shy of carbs in order to improve their performances. E.g. study found that complex carbs increase beneficial gut bacteria Bifidobacterium longum which positively influence amino acid fermentation, and helps with muscle maintenance and overall cell structure.
@@helentam-semmens821This is incorrect...there are no essential carbohydrates; only essential amino acids (protein) and essential fatty acids (Omega 3 and 6 oils). Any glucose (carbs/sugar) the body needs it can make itself from these other two (gluconeogenesis). Stop repeating Big Food industry nutrition propaganda ✋️
That's what the Neanderthals thought...
@@diaprojectdiss2142 Neanderthals were quite healthy.. they mostly died from infections and parasitic diseases. They didn't die from heart attacks, strokes, and other dietary metabolic diseases.
No one died of heart attacks just because you eat carbs😂😂
you need to shed off a lot not a bit, get a better presenter