How Much Protein You Really Need (According to Science)
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- เผยแพร่เมื่อ 9 พ.ค. 2024
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How Much Protein You Really Need (According to Science)
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In this video, Jonathan from the Institute of Human Anatomy discusses how much protein different people needs based upon their training and fitness goals. He also discusses potential safety concerns with high protein intake.
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Video Timeline
00:00 - 00:54 Intro
00:55 - 01:35 What is a Protein (Amino Acids...)
01:36 - 02:09 Functions of Proteins (More Than Just For Muscles)
02:10 - 03:29 Why Nitrogen Balance is Important for Protein & Building Muscle
03:30 - 06:15 How Much Protein is Recommended Per Day & Is It Enough?
06:16 - 06:57 How Much Protein For Mild/Occasional Exerciser ?
06:58 - 07:46 How Much Protein For the Consistent Gym Goer?
07:47 - 08:26 How Much Protein For Hypertrophy/Bodybuilding?
08:27 - 10:45 How Much Protein For Endurance Athlete?
10:46 - 12:16 Losing Weight While Maintaining & Building Muscle
12:17 - 13:45 More On Bodybuilding: Is Even More Protein Safe?
13:46 - 15:33 Calculating Protein Numbers Brilliantly :) & Thank You!
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References:
-Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 151-177). Cengage Learning. Kindle Edition.
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#anatomy #protein #muscle
Recreational exercise: 1gram of protein per kg of bodyweight.
Middle distance athlete / consistent gym goer: ~1.2-1.4 g/kg of bodyweight
Active muscle building phase: ~1.7-2.0 g/kg of bodyweight.
Muscle maintenance phase: ~1.6-1.8 g/kg of bodyweight.
Thanks
Thank you, just listened to this while getting lunch for the kids, now I don't have to hunt down the right timestamp.
It's cool to have protein intake range explained with broader point of view, but in a simple way. Very helpful. Thanks!
Whole food plant base does not need jargons like this dude. You just eat it and be healthy. Just look at the muscles on a Gorilla. They don't eat meat.😅
Summary of 15 mins talk in ~3 sentences:
-Bodybuilding: 2 to 2.5gr of protein per kilo of body weight per day are the optimal and safe ratios, above that it can build toxicity for no significant extra gains. Can decrease to 1.8 gr for maintenance.
-Other active ppl/athletes: 1.2 - 1.4 gr/body kilo/day for mid distance runs/consistent gym going.
-Ultra endurance athletes: can go up to 2gr/bkilo/day cuz they breakdown lots of protein to sustain their energy supplies.
Thank you for your service
That whiteboard arrow showing range of protein intake is pure gold. Finally it makes sense to me, even I am quite active person for quite some time it was always endless debate how much protein. Now it is super clear, thanks a lot ! :)
0% drug
0% crime
100% protein
sounds boring AF, get out of the gym and get a life
0% crime ? protein aint free brotha
How does a man supposed to get the protein from?
@@kingbad5105 eat the vegans up ^^
@@amanda.collaud But vegans are kinda low in protein, aren't they?
U will never regret watching his videos
Why?
@@ammarnapata2193 because they’re educational?
@@ammarnapata2193 I’ aaaaaaaaaaaaaaaaa asàsaaA Avaz m
You*
:3 Just out 11 hours ago. We had taken a poll for the the next topic, and most of us chose protein. Hehe. Also, best gains for vegans with 30% more absorption of BCAAs from vegan/plant-based protein, vegan creatine is the most popular and vegans get the most enhancement from it than anyone else, several weightlifting records for any group have been broken by fellow vegans/plant-based people, many of the very best runners are vegan/plant-based, long-term swimming record broken by a vegan, Formula One champion is vegan, the tennis twins are mostly plant-based (they go plant-based on their best games, and whatever else), many of the best NBA players going vegan/plant-based, etc.
Surprisingly hard to find simplified protein information. This was plainly laid out and easy to understand. Thank you very much for your explanatory, educationa-based approach. Thumbs up!
Dr. Milton Mills and dr. John mcDougall both have a lecture on protein that is very good.
Brad Schoenfeld is probably the most qualified and respected person on the planet regarding muscle hypertrophy. It really doesn't need to be more complicated than 1 gram of protein per pound of body weight per 24 hour period. It probably helps to spread protein throughout the day, but the big thing is getting the total amount of protein
Best
WRONG & MISLEADING.
Q1 Where the excess of protein is going?! Exactly, is converted into FAT. So if you trying to lose cut your protein intake.
Q2 What is happening with the recycled protein in the body?! Exactly, is reused to create new proteins, so more than 1g/kg of protein is an overkill.
Q3 What is the No. 10 cause of death accounted for almost 75% of all deaths in the U.S.?! Exactly, kidney disease.
Although high-protein diets continue to be popular for weight loss and type 2 diabetes, evidence suggests that worsening renal function may occur in individuals with-and perhaps without-impaired kidney function. High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health. Compared with protein from plant sources, animal protein has been associated with an increased risk of ESKD in several observational studies, including the Singapore Chinese Health Study. Potential mediators of kidney damage from animal protein include dietary acid load, phosphate content, gut microbiome dysbiosis, and resultant inflammation. In light of such findings, adopting current dietary approaches that include a high proportion of protein for weight reduction or glycemic control should be considered with care in those at high risk for kidney disease. Given the possibility of residual confounding within some observational studies and the conflicting evidence from previous trials, long-term studies including those with large sample sizes are warranted to better ascertain the effects of high protein intake on kidney health.
@@silviupadure2555 It is true that excess calories, whether from protein, carbohydrates, or fats, can contribute to weight gain, including fat accumulation. However, the statement that excess protein is directly converted into fat oversimplifies the process. Protein is not efficiently converted into fat in the body. Instead, excess protein can be metabolized for energy or stored as fat, but the process is less efficient compared to the conversion of carbohydrates and fats into fat. Whether reducing protein intake is necessary for weight loss depends on the individual's overall caloric intake and energy expenditure.
The statement that more than 1g/kg of protein is an overkill is a generalization. Protein needs vary depending on factors such as activity level, muscle mass, and overall health status. While the body does recycle protein for various metabolic processes, individuals engaged in regular physical activity, particularly strength training, may have higher protein requirements to support muscle repair and growth. The recommended protein intake ranges provided by health authorities consider these factors.
There is evidence to suggest that high protein intake may have implications for kidney health, particularly in individuals with existing kidney disease or compromised kidney function. High dietary protein intake can increase the workload on the kidneys and may lead to issues such as intraglomerular hypertension, glomerular injury, and proteinuria. However, it's important to note that the relationship between high protein intake and kidney health is complex and may depend on various factors, including the source and quality of protein, overall diet, and individual health status. Not all individuals will experience adverse effects on kidney function from high protein intake, but those with pre-existing kidney conditions should monitor their protein intake and consult with a healthcare professional if necessary.
Agree and just want to echo what I'm seeing other people comment. This is the second video I watch from this channel and it's really amazing how you included key information and made the video digestible (not pun intended), easy to understand, and reliable. Great job. Subscribing.
Can we all just take a moment to appreciate the unknown individuals who were kind enough to donate their bodies to science. 🙏🙏🙏
are those real bones and muscles? I thought they were 3-D printed.
No one more so than the guy from the board game Operation. He died for our sins!
@@the1stmetalheadThey are real. Cadavers.
You’re welcome bro
Thank you for the detailed protein intake explanation - definitely the best I've ever come across.
These videos are absolutely amazing! I’m a new subscriber but I’m so impressed by the digestible evidence based approach to daily issues like nutrition and health. You guys rock!
WRONG & MISLEADING.
Q1 Where the excess of protein is going?! Exactly, is converted into FAT. So if you trying to lose cut your protein intake.
Q2 What is happening with the recycled protein in the body?! Exactly, is reused to create new proteins, so more than 1g/kg of protein is an overkill.
Q3 What is the No. 10 cause of death accounted for almost 75% of all deaths in the U.S.?! Exactly, kidney disease.
Although high-protein diets continue to be popular for weight loss and type 2 diabetes, evidence suggests that worsening renal function may occur in individuals with-and perhaps without-impaired kidney function. High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health. Compared with protein from plant sources, animal protein has been associated with an increased risk of ESKD in several observational studies, including the Singapore Chinese Health Study. Potential mediators of kidney damage from animal protein include dietary acid load, phosphate content, gut microbiome dysbiosis, and resultant inflammation. In light of such findings, adopting current dietary approaches that include a high proportion of protein for weight reduction or glycemic control should be considered with care in those at high risk for kidney disease. Given the possibility of residual confounding within some observational studies and the conflicting evidence from previous trials, long-term studies including those with large sample sizes are warranted to better ascertain the effects of high protein intake on kidney health.
@@silviupadure2555 Does your advice benefit human beings with apex predator digestive tracts?
This was one of the most excellent, informative and trustworthy science-based videos I've seen! Thank you so much! Do you have more on nutrition, types of exercise, effects and building muscle?
I have the dunford and doyle text being used as reference for the video and agree mostly with the values and ranges given even in the context of having more recently published data available. One area that I think is important to emphasize is that at and above approximately 1.6g/kg the source of one's protein (i.e., animal or plant) does not appear to matter any more as there are a sufficient amount of the 9 indispensable amino acids present to maximize protein synthesis.
Additionally, its worth noting that older adults are very likely to need more protein whether sedentary or active, as anabolic resistance is a noted occurrence with older age. Its been proposed across the past decade that older adults should aim for 1.2g/kg to help preserve muscle mass and strength and up to the 1.6g/kg value is again likely to support maximal or at least very near maximal protein synthesis.
Sources:
Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., ... & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the american Medical Directors association, 14(8), 542-559.
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.
Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., ... & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795-810.
Much appreciated ...
I love this community- even the comments have proper references 😁
Always felt this was true. By these calculations 125g is max protein I need, which is awesome.
@@naughtiousmaximus7853 yeah it's really reassuring and makes daily nutrition much less stressful. I used to worry about eating 200+ grams of protein each day now I'm chilling with 160ish which also saves money.
@@Parker_Miller_M.S. Money is the biggest concern. Protein is expensive and I also enjoy carbs much more. So its a win win for me.
This is really helpful! I’ve been dieting and didn’t realize I was burning protein in addition to the stored body fat. Appreciate the info. Love your videos.
Side note: my daughter is in Med School and watches your videos to supplement her learning. Thank you!
Yup, slight increase in protein intake and at least maintenace volume on weight training helps in trying to counter the muscle loss during weight loss program, since body is somewhat happy to burn unnecessary muscle protein, it being very expensive form of tissue and less important for survival. It's a common disappointment for people who decide to drop weight to look better while not exercising and eating plenty of protein, when they end up looking just smaller and still unfit.
Increasing your protein intake while dieting also makes dieting easier, as high protein ingredients are more satiating for the amount of calories they deliver.
:D The viral fake janitor, fake old man, and fake nerd gym trainer, Anatoly, a beast powerlifter, not bodybuilder, who is really Vladimir, is viral, and you should check him out if you haven't already.
If you don't already, consider incorporating resistance training while dieting. Even just some bodyweight exercises will preserve muscle mass & help you avoid the 'skinny-fat' look.
Fasting is arguably better than prolonged calorie restriction too, metabolically & for encouraging a greater proportion of fat instead of muscle loss.
Hth!
(Edit typos)
@@ReligionAndMaterialismDebunked simp
Rest of the world: Thanks for using Metric System
Love it when you guys get into the numbers and grit. Great video as usual!
As always, your videos continue to improve my health and life! Thank you, Jonathan!
That's awfully kind of you but no, thank me!
Nicely done. I've been reading around this subject for a while trying to get a handle on it. This is by far the clearest explication I've come across. Thank you!
I totally agree with you! This was well said and learned a lot from him!!
Earned a sub from this video-love the concise presentation and credibility
This is very helpful! I never had a clear idea of how much protein I need for my particular exercise routine until I watched this! Thanks so much!
It's such a delight learning from this channel. I fully understand everything here which makes me regret of not choosing medical field a couple a years ago. Again goes to how awesome teachers these guys are. ❤❤
Love ur videos Fr, thanks for continuously great content.
Fantastic video. I have learned all of this information over the last year, and I figured I would watch this just to see if there was anything I hadn't, yet. Not much new to me, but this video was laid out and structured perfectly.
All of the information you could really need when it comes to protein intake. Good job on this one.👍
Thank you. Thank you. I asked for this and you turned it around fast.
Love all your videos. As a visual learner this helps way more than textbook learning. It would be cool to see a video about what the body goes through while deep sea diving
I always enjoy your videos SO much! I am relativly new to strength training and power lifting, and am trying to wrap my head around all of the different nutrition aspects of it. I am in my 60s, and am competing in a couple of months. This helps a lot. I see now why people say carbs are not your enemy. Thank you!
Your videos are amazing! I’m an off and on again half marathoner and this is so useful!❤
Thank you! Clearly laid out and well explained. Excellent work.
Great video. I always tell people how important protein is. It's not just for our muscles, besides water and fat we're mostly made of protein! Tendons, ligaments, cartilage, bones, skin, and hair all need protein to grow and repair. I believe adequate protein intake is the number one way to combat the signs of aging!
Thank you for using the metric system so the rest of the world can understand! Would be interesting to know if there’s a maximum amount of protein that can be absorbed at once per meal as I’ve been told there’s no point consuming too much protein after a workout since it won’t be absorbed
Same question for me!
@@kari991199irak I believe you will find that the maximum amount of protein that can be absorbed in one meal is 30 grams. This is why bodybuilders eat upto 6 meals a day to get their total amount of protein into their body.
Using the metric system?
I didn't watch the video but in the U.S. we use grams 😅
If you mean his use in kg, that is probably a direct result from that use
There is no upper limit uptake per meal, just hit your daily goal in whatever amount of meals per day
@@roobsrooby658910 year old bro science
you're videos are phenomenal! Thanks for sharing your knowledge.
Great video; subscribed! Thanks for working in SI units
I'm in the ultra endurance range and had no idea I had to consume so much protein.
As always, awesome video. It was a great Human Nutrition class review.
Funny story, back in the service I would lift weights anywhere from 1-2 hours a day and on days off (not working) I’d go for a 16 mile trail run or a 10 mile 25-35lbs ruck run. I always noticed if I left my cloths sitting a day or two later they smell of urea. My body was burning protein an excreting it via sweat
Thank you sir. I follow many like you but this is something I needed to know. I'm 38 and still fit n shredded, but always had issues with him holding muscle n body weight. This really helped me understand protein better. So I need more on the regular cos I'm very athleticly built, I've always experimented over the years but never quite got it right. Hopefully this information implement into my lifestyle will give me some different results. Much appreciated.🙏💯🇬🇧
Your videos are amazing. Super informative. Thank you so much for sharing your knowledge.
Truly excellent video discussing a very important topic for general health and especially for anyone exercising.
From someone who was consuming 220g a day for 8 months along with pre ever day and was hospitalized for “over doing it”. Great video!
Well it wasn’t your 220 grams of protein a day that did it unless you have some sort of other health concern. Clearly something else was going on.
It could’ve been because of too much protein, like in the video you really don’t need more than 2g per 1kg of body weight so if you overdo it it’ll have a negative effect on your body and organs, especially kidney, my coworker had to get his stomach pumped for eating too much protein
@@G.Anderson205 I’m sorry that’s just objectively not true. This is likely the worst part of general practice and emergency care.
@@goingtocaliforniaUnless OP comes in and specifies, protein poisoning is a thing that can happen when your protein ratio is much higher than your carbs/fats.
How did you reach 220g? What were you eating? I'm 160lbs and can't get to 2g per 1kg of bodyweight.. This is a lot, I mean a lot of protein. Do I need to eat like 400g of chicken breast each day + a protein shake. I'm not a lion man
I’m actually really grateful for this video I mean that. I’m 23 and have been on and off weightlifting since I was 13/14, and on/off because I never really put on size and got seriously discouraged. I’m 6’2 and I know of course that has a play in it but you legitimately can’t tell looking at me that I can barbell curl 135lbs.
Seeing this I think I just haven’t been having enough proteins through my life for putting on size
Thank you so much for the Valuable intel team, you guys are truly sharing such highly usable information :)
Best explanation I’ve ever heard.
Well done 👏🏾👏🏾👏🏾
Thanks for including a whole section for endurance athletes. As an endurance athlete (triathlete), most videos and websites online that talks about nutrition often disregard the protein requirements for endurance athletes and only focus on the strength/power athletes which is kinda weird cuz I feel like it takes the same or even more amount of protein and rest to recover from a high intensity endurance training/race as a body builder aould after a gym session.
I did a lot intensive work for around 2 years.
I had hard manual job usually 7 to 8 hours.
I had 2 hours workout at home gym (heavy but not too heavy) and another to 2 to 3 hours intensive bike ride.
I used mass protein for energy sources.
I done it 5 days a week while weekend I spend around 12hours riding 10h on Saturday and 2h on Sunday including 1 hour recreational pool time.
I was able to maintain my wait of 75kg to 80kg to 6'0.
I built great endurance and good amount of mussels with almost triple the size of my legs.
I want to note that I didn't monitor my diet just focus on to add protein intake for avoiding gassing out.
it's definitely taking protein is on a plus note when it comes to one day intensive activities over long and consistent period of time.
@@ytcensorship8180 jeez, you must be a beast
This is helpful! I'm on a weight loss diet and my doctor told me to increase my protein (without giving me a gram or percent of calories goal!) These numbers really help me to realize I should bump my protein up a bit more. Thanks!
Hey. If you don't know how many calories to consume to lose weight then start with a number from an online calorie calculator. Then monitor your weight for a week. If the average weigh in of all days of the week is lower than the initial weight then you lost weight. If it is the same then you need to lower the calories.
Not yet cause not same into needed protein max to body goals.
nutritionists usually prescribe more protein than you need on a diet to lose weight because it digests slower than carbs and fats, making you fuller and keeping muscle mass, its also harder to eat, making you eat each meal for a little longer which is great to feel full without actually being stuffed with food
@@Ottoni174 , I appreciate your sharing that contextual information. It helps me make more mindful choices.
Brilliant video! Thank you very much for explaining!
I've heard recently that the body can only convert so much protein to muscle tissue per serving, hence the 6x meals per day in bodybuilding, perhaps you could do a future video on that?
oh thank u 🙈💖thank you jonathan 4 using metrics this is precious tysm love this channel w all my heart 🍀💕u r the best 🌻✨
Great video! I was wondering, how does the water intake requirement vary with increase in protein supplement?
And how much water should we be drinking daily in order to reduce chances of intoxication, as mentioned with the increase in nitrogen intake?
As someone getting more serious in the gym and also studying to become a nurse - This gives clear answers to the lingering questions I still had
Lingerie 🤤
Thank you so much, this was such a comprehensive and precise video!
Your explanation was very clear and helpful. Thank you very much.😊
I was consuming 210 grams of protein a day in 2022 (bulking). This year I’m consuming around 150 grams of protein and surprisingly I’m still gaining muscle mass 😁
same here!
How come
At what weight
@@Its_Steeeve You should be fine with that amount. Don’t be afraid to eat more if you wanna get bigger.
@@b3rnardth3king thanks brotha.
Dear Johnathon and co, if you get to read this - please consider mentioning (maybe in a future upload) how much protein can be synthesized by the muscle after working out.
According to Dr Donald Layman the max that can be synthesized at any one given time is topped at 50g. The next best refeed for muscle synthesis when eating protein is some what ambiguous (so he says) but many sway on the side of caution and eat 4 if not up to 6 meals containing protein.
Dr DL also mentions that the 1st and last meal should be the focus on protein intake, i.e. 50g max.
Other meals can be less protein orientated,
Caveat - he did say that HIS priority was not on bulking up,
Mike Menzter said - if you are bulking up - the focus should be, carbs @ 60%.... protein @ 25% and fats @15%
****
As always - very informative.
Thank you for uploading and sharing.
🥰
If anyone can see errors in my post - then please do reply.
These guys always make great videos. Keep it up folks!
Love this channel! Glad I found it!
Don't apologise for using the metric system; embrace it, normalise it, adopt it.
In the 1950's Steve Reeves was 6'1" and weighed 220 lbs. He was known to consume around 140 grams of protein per day and was able to build arguably the greatest natural physique of all time.
I love the fact I can get the information I need from a no BS, scientific point of view. Trying to find the answer from gym buffs TH-camrs, and they all tell you different things, or even give you the wrong answers. This is great!
This video was the best video I’ve seen on beak down of proteins 👌🏻
Thank you for this consistent explanation! This is very true. Nitrogen balance is the best way to explain how much protein we need. But going one step deeper, taking enough protein, we have to keep in focus essential amino acids we can’t synthesize. Just for better understanding the difference between protein sources.
I agree! Some protein sources have a much better amino acid profile... all too often, I think people just look at the grams of protein. Beans for example... 10 grams of protein wouldn't have the same combination of essential amino acids, that 10 grams of protein in eggs, meat, fish, etc.
Great video and breakdown. Eric Helms put out a great estimate at 1g of protein per cm of height. I'm 193cm, that puts me at 193g and that is achievable for me at around 213lbs (97kg).
193g of protein is too much and pretty much useless if you are natural
Thanks for sharing the knowledge with us 🙏🙏
Amazing video, solid content and very well explained
Cool! I would to see an explanation on how the body processes simple water and why it's so necessary. Like if you drink a glass, where does it actually go and how is the waste processed?
Relative smooth to explained increase your body goal.?
Jonathan: Thank you for the trustworthy videos but this sparked questions in my mind about fasting. What’s happening during a fast since no protein is coming in? Do we still have nutrients in our digestive tract to go on? What’s happening to muscle during different fasting lengths? Is there a practical way to figure out a person’s particular protein level requirements?
Growth hormone goes up which is muscle sparing, and much of fat cells are also proteins, excess skin, and such are consumed more than muscle when fasting, which is why weight loss from fasting has far less skin issues.
This video is amazing and thank you for giving us a better idea of how protein in the body works
@@WhatApp-ne1bl what is it?
Thanks for this❤️
We needed this
Thank you for using actual useful measurements even tho you're from merica lol
Amazing to watch this!.
I remember in 2020 I increased my protein intake from 2g per kg up to 3g per kg. My body reacted within like 2 months with bad acne all on my face, and I only realized the reason for the acne after 4 months. Took me more than 6 months to recover from the bad acne that I had on my face.
New bodybuilder be careful 🙏😁.
as for my own hypothesis.... at least 50% of ur protein source was plant and dairy based right? in my own experience these 2 gave my also acne, since i get the most protein by meat and eggs no acne anymore 🙂
It's not the protein. If you're getting acne, inflammation-related or auto-immune issues, temporarily switching to carnivore helps because it acts as an excellent 'safe' elimination diet that lets you identify what's causing the problem as you carefully re-introduce risky foods to see what causes the reaction. And I'm sure you know that meat contains plenty of protein. So you did something wrong; perhaps you got your protein from non-meat sources that contributed to your acne. (Example: some people get reactions from plant-based foods or excessive amounts of whey protein shakes. Ignore the body-building food supplement hype and don't OD that stuff. And it goes away when they eat normal food like lots of steak and eggs (which contains plenty of protein) and low to moderate amounts of shakes. )
@@ed-te1fp i suspected the source of the protein and not the protein itself dude, also im not carnivore , i eat everything but 60% of that is eggs and meat
@@xx-no3le My post to the OP was effectively agreeing with you
Did you take a shower after working out?
It was great to hear someone speak in terms of the metric system. Too many videos still use the archaic, outdated pounds and ounces from half a century ago. Most of the world has moved on, so kudo's for using metric measurements.
As a fitness freak learning more out for nutrition accordance to physical activities I loved it ❤️
This is very helpful, but I wish you talked about protein intake for different types of jobs as opposed to different types of activities... Many physical 40+hour a week jobs, would be all over this chart, and it would be nice to gain perspective as to how to either maintain/gain/lose muscle mass or weight, with activities that you do 40 hours a week as opposed to activities you do for fun for far less hours per week.
At a guess, I would say for physically active jobs it would fall somewhere in the ultra-endurance athlete range, but it really depends on the activity. If you're exhausted every day, I'd be willing to bet it should be towards the higher end, but if you've gained the strength where it's just what you're used to doing and you're not building *more* muscle constantly, then towards the lower end.
Completely anecdotal but I’m a cement mason by trade (horizontal concrete work so very physically demanding) AND I work out 3-6 days a week (just depends on work but I aim for 6 but most of the time only end up doing 3).
My workouts were CrossFit but I have recently (for the last 8 months or so) went to bodybuilding hypertrophy style lifting because I wanted to get more size and strength back that I had before CrossFit (for the average non-competition person, CrossFit classes are just too randomized and not periodized for growth if you come from a traditional lifting base).
Aaaaaaaanyways… I’m currently 5’11” and 190LBs with a six pack. I usually bulk in the winter but my top 4 abs are always visible and if I really feel like dialing in an 8 pack in the summer.
My protein take is around 225G daily. So that’s right around the 1.2.
I’m gaining size and strength at a rate I am very happy with.
Could I grow more with more protein? Possibly? Could I grow as much with less protein? Definitely possible…
This just seems like the sweet spot and really reflects my over all protein intake for a long time. My meals are timed so I never feel overly hungry just waiting on a meal. I drink A LOT of water. It’s just right for me.
@@amorfati4927 225g protein for a 190 lb individual is more like 2.6 g/kg (1.2 g/Ib)--so quite a bit above the 2g/kg they talked about during most of the video.
O.o The viral fake janitor, fake old man, and fake nerd gym trainer, Anatoly, a beast powerlifter, not bodybuilder, who is really Vladimir, is viral, and you should check him out if you haven't already.
For more physical jobs, protein obviously helps because the job provides the muscle stimulus. But more likely you're gonna be concerned about carb intake because you need to continuously replenish your energy sources.
The content here never lacks in information. Keep up the good work.
sometime it does
Excellent information ℹ️
Thank you 🙏🏾
Great presentation: concise, organized, engaging, applicable, and overall excellent. Keep it up!
QUESTION: what do you think about protein powders etc?
How does age affect protein intake? Would particularly be interested in 65+ age related protein needs for somebody with a VO2 max of 50 and with high volume and intensity of aerobic training 5 days per week. Really appreciate your videos.
Sarcopenia is your new enemy as you age.
with age protein absorption decreases, but actual numbers vary a lot from person to person. Good thing is, if you have healthy kidneys and liver, you will be ok eating way above recommended value. I can't remember name of the paper, but I read study with people eating 4g/kg daily with no health consequences.
@@Vel1ar , That is the clincher for me. Kidneys throttling me down! Boo.
@@shoot-n-scoot3539 Yeah - at 67 kg and 68 yo, I struggle to maintain muscle mass. Strength and mobility training along with yoga are incorporated into my weekly routine. Plant based diet requires protein supplement but I'm not consistent in consuming protein shakes of my own making.
protein needs increase at that age due to anabolic resistance, so basically you need more protein and luecine to get the same anabolic muscle building/maintenance response as when you were say 25, look up Gabrielle Lyon she's an expert in protein needs and ageing, if 20 grams of animal protein was enough in one meal to flip the mtor switch which is the muscle building process then at 60 plus you'd probably be better off with 40 grams per meal
I am vegan 50, menopausal and 70-71kilos, I average 100-120 grams a day to body build. Still gaining. I work out 4 times a week in gym hour and half to 2. I walk on average 12,000 a day, average 2500 cals
That's a great routine, stay active! Fellow vegan here, 24M/72kg, long-distance cyclist. One thing I love about having to eat 4000kcal a day is that it's hard NOT to eat enough protein haha
@@barmiro totally hear you. And love cycling myself. I am more mountain bike and with camera, few stops along the way lll. Love being out with nature.
I ll hit it
Thanks so much for covering this topic 🙏
The way you pay this out man it's like when I was learning the English alphabet pretty straight forward. Keep up the good work.
Thank you as a senior I have been working to live a healthy life abandoning old habits developing my personal healthy diet getting out in the sun and exercising thank you again for your contributions that are an aid for my journey to a better version of myself. Live long and prosper may you be the lucky one a life long learner do stop to smell the flowers and also reach for the stars 👍👍👍🖖🖖🖖🌟🌠🌟💐🍀🍀🍀👋🤷🏼♀️👍
Awesome. Would love a part 2 that addresses how much protein we should intake at one time and other related factors. E.G., I’ve always heard ingesting protein (how much of the rec. daily amt?) within 30 min after a workout is best because your body can process more at that time, but now I see commercials for amino acid makers that say you need to ingest protein (or rather the broken down amino acids) BEFORE a workout so they’re available to repair workout-damaged cells right after the workout. Don’t know who to believe…
Not important at all. That is all just to make money. Your body doesn’t care.
Of course you can digest only that amount of protein in say one hour. But guess what, it remains in your digestive system and is processed later. Ever pooped pure protein power because it was „too much in one go“? Don’t think so.. ;)
Liked the video before watching, I just love your content
Thank you. I finally have some sort of understanding backed by science
Really finding it tough to get enough protein as a vegan new to working out (and who doesn’t like sweet stuff like protein shakes/bars) and this info is nice to have. I hear a lot of 1g/pound of body weight, and at 145lbs, that was tough. But if I look at it more as .75/lb or 1.6/kg then that’s a much more manageable ~100g of protein a day.
My problem is trying to be in a calorie deficit while also getting enough protein, but now that I’m 5-10 lbs away from my target weight, I’m more looking for getting stronger instead of smaller. It would be nice to be 5’10 135 like I was pre baby, but I’m ok with 5’10 145 if that means I am strong enough to toss my toddler in the air.
Peas, Beans, Lendrils. Its easy, man... Make yourself a chili sin carne family sized meal and you are fine. There are so many ways to reach your goal.
Tofu is great, basically water and protein, marinate that tofu and cook it
Very interesting topic 💪🏼 I’d love to see a video on how the diaphragm operates. Trying to brace my abs while inhaling correctly to maintain spinal compression on my big lifts and having some difficulty to imagine how the diaphragm engages in this activity 😅 Could use some reinforcement on my mind muscle connection on this 🙏🏼
You must mean when exhailing? All my lifts are stabilized to the MAX when doing that. When inhaling your chest expands and bracing your core is near impossible.
@@patrikbjorling4391 nope, I definitely meant while inhaling. I’ve no problem maintaining spinal compression on the concentric explosive part of the big lifts, the eccentric slow part however while inhaling causes spinal movement if not attentively breathing through the chest (diaphragm function) and with incorrect bracing of the core.
So upon achieving a rididulous amount of mobility while in a backbend position, I came to understand that my diaphragm had been fully contracted and my belly size had shrunk, as if I was doing a stomach vaccuum. That's when I noticed that I was able to perform a full range of motion vaccuum. When I began training my backbend, breathing was not easy due to being locked into a position of contracted abs which I lacked mobility to maintain. Now, I am able to breathe a lot easier. After reading your comment, this all made sense, and I also tested if I was able to contract my abs and then breath deeply in and out and maintain spinal posture. I was able to do so with ease. I believe this is because it mimicks the backbend position.
@@shay_3859 that’s amazing! Thanks for sharing. I was also experimenting on full ROM with breathing focusing on the concentric/eccentric part of the diaphragm with contracted abs to maintain spinal compactness on my big lifts. Basically most bodybuilders use belts to cue themselves for proper spinal form but I assume wearing a belt on big lifts is unnecessary when one can consciously use their abs and use a correct breathing pattern with full range of motion to maintain spinal posture. I’d be dying to see a video on this particular topic 😋
@@Veci_RigVeda Took me a while to find this comment😅. Thanks, and I agree, but I feel like if there is a video on it, it wouldn't be easy to find. Good information on TH-cam is not always easy to come across, maybe try an article if you're interested.
Huge fan of you guys and your channel.... 👍👍From which country you broadcast your channel 🙋🏻♂️
Great work... Love actually getting numbers (and the general tolerance ranges that go with them) to rough in about where we should be individually...
I have one small addendum, just regarding the ammonia... Pay attention to your socks when you change. Underwear, too... BUT socks are usually THE place to find it. If they ever smell like a used cat-box (cat piss to be exact) you're excreting a substantial quantity of ammonia just in your sweat... It's NOT necessarily dangerous (see to other symptoms in case you have any) but it's worth paying some attention if we're going to play with the protein intake. It's also worth mention to a doc' in the case you've noticed "cat-pissy socks" at the gym in coincidence to other symptoms that brought you in for an appointment. That's just on the philosophy "More information is usually better than less".
AND let the Doc' tell you what's "irrelevant". ;o)
3:30 0.8g per kg
6:10 Intake chart
12:00 Ammonia and toxicity
13:00 Upto 2.5g per kg safe
❤️❤️
Thank you
Thanks. :3
Per LEAN MUSCLE MASS, that is key!
@@rockon8174 Can you elaborate?
Good stuff. How does age impact these numbers? I've read that the older we get the less efficient we use proteins/EAAs, so we should factor that into our daily protein intake requirements. I'm a 60 year old gym rat trying to maintain and even still build muscle/strength. I'm adhering to the 1gr protein/1lb body weight formula. It seems to work if I do my part and maintain my consistency and effort at the gym.
Your friendly neighborhood Dietitian here! As we get older we typically need more protein and generally have lower calorie needs (this can change depending on health status and issues) and around age 65 to 70 the needs are around 1.2-2grams if protein per kg of body weight. So it depends on illness/health status, presence of disease, and activity level/type of activity but the general range is 1.2 to 2 grams.
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Awesomeness. Thank you for the quality content.
Fantastic video, Thank you for the information !
Please do a detailed series of endocrine system especially thyroid
they have
Love your videos, and this one is very timely as i recently started resistance training (to build muscle and lose fat) and I'm trying to increase my protein intake. Would love to know about different types of protein (animal vs. veg), as I'm mostly getting mine (~0.7g/lb) from lean turkey, chicken, salmon & eggs, but the (several) vegetarians in my life give me grief about how I'd be better off being vegetarian, citing many issues with animal protein. I just can't get the protein-to-carb ratio i want with veg protein, and AIUI animal proteins are easier absorbed (utilization).
What issues? There are zero problems with animal protein. It's THE source, the species main source since the caves. Vegetarians usually have misinterpretations of scientific papers. They rely on associative or epidemiological studies that only find correlations, but can't find causation.
Ex.: In summer, more people drown and eat ice cream, but despite summer's correlation to these statistics, it's not the season who causes the drownings or the ice cream consumption. In cold climates this correlation couldn't even exist, because there is no real heat, or in a hot climate even, without the ice cream as a available food and the lack of big bodies of water.
Would you regulate your ice cream consumption in summer based on the fear of increasing your risk of drowning? I'm guess no because you know there is no relation of cause between this data. Same with animal protein.
As a vegetarian, if they shame you for not being vegetarian instead of giving you solutions, then they're not nice people. I get a lot of my protein from lentils, cottage cheese, tofu, soybeans, etc. I think it's easier to achieve the protein intake as a meat eater because you don't have to eat the quantities that a vegetarian has to, especially if aiming for hypertrophy.
If you do want to be mindful of what you eat, I would recommend picking ethical sources (grass fed, free range) than jumping straight into the vegetarian diet. You can experiment with Asian and Mediterranean diets as they have balanced things very well for some people that I know.
Animal protein has more amino acids, red meat in particular which also has more minerals and other micronutrients. I also use collagen peptides instead of ordinary protein powder to add even more amino acids.
This channel is exciting to watch.
Thanks for the video. Has this channel talked about different protein types already (e.g. plant vs animal, plant raw vs plant cooked/soaked, etc)? Also does timing matter (e.g. post workout)?
protein is protein. a given amino acid is the same molecule regardless of whether it came from a bean or from beef.
@@xisotopex While that's true, I've read things in the past about the bioavailability of protein being lower in plant foods than animal foods (and in raw vs cooked). i.e. just because a food contains x amount of protein, your body cannot necessarily extract 100% of x, and this is lower in plant foods. I don't know how accurate that is though.
@@thegrinderman1090 no you are right, that is correct, in that all the different proteins need to be in correct ratios, or they will not all be utilized completely.... you could very easily eat a plant diet that combined different sources to make the complete profile and it would all be utilized...
I misunderstood you.... it might be something to pay a little bit more attention to when planning meals if you are completely plant based. some types of beans are very close, so you figure out what is deficient in the bean, and eat something else that has more of that
@@xisotopex I think we're talking about slightly different things. You're right that there are many plant foods with incomplete amino acid profiles, whereas that isn't the case with meat, so a plant-based diet requires more attention to which specific foods are eaten.
However, I've also heard about nutrient 'bioavailability', which is how easy it is for the nutrients to be extracted from a food by our body. And it's been suggested that the protein in plants may be less bioavailable than animal products, meaning we may have to consume more to absorb the same amount.
Shouldn't the recommendation be 1 g protein per 1 kg LEAN body mass (aka fat-free mass)? There is a huge difference in protein needs for a 100 kg person with 35% body fat vs a 100 kg person with 8% body fat. I almost never see this mentioned in the literature.
Exactly! I look for this in every video/article about protein. I know not everyone wants to get a dexa-scan, but there are plenty of ways to estimate lean body mass, and 25-35% less protein a day adds up quick.
A very good comment/question. I want to lose fat and gain muscle at the same time, with a body fat of about 25%. So I am not sure how to calculate my protein requirements.
@@AG-yl2iv I think you're totally right because protein is very expensive. Which ways are there to estimate my lean body mass without dexa-scan?
@@Paul-om1zs It's best to do as many as you can and average the results; tape measurements/ratios that the military uses, skin-fold calipers, bio-electrical impedance (you can find them built into some scales), and hydro-static weighing.
@@AG-yl2iv wow, thank you I am going to try that! 😄
I am really glad you used metric units (kilgrams). Way to go!
Amazing, great work, keep it up!
I always have the same question: I'm on a weight loss quest, do I need to calculate according to my target weight or my current weight. My current weight is a plenty more than it should be, so it'd be ridiculously high, it would make more sense that the calculation is for target weight
I would suggest you to get your body composition done. You can just consider the body muscle tissue weight( bf% - the today weight) to calculate your protein intake. Incase you need more help reply me here i can help you create a diet to obtain your desired result.
@@fitoza739 yes i just asked this question too. How do I know what the body muscle tissue weight is please?
How does age play a part in protein intake? I've heard it's harder to build muscle as you get older so should protein intake increase as you get older to maintain or build muscle?
Yes!
You really built muscle with this science. Keep it up, muscle man!
Thank you for your valuable information!!!
This video was very helpful for me. I've been an ovo-lacto vegetarian for over 26 years and describe my fitness level as intermediate (e.g., hiking 3-10 miles per week, walking at least 7,000 steps daily, and doing about 45 minutes of strength/flexibility workouts about 5 days per week). As a vegetarian, I've been through many recurring nutrient deficiencies over the years, including iron, B12, folic acid, and Vitamin D. Cardio exercises are very tiring and difficult for me, particularly when I have an undiagnosed nutrient deficiency. Even at this level of experience, it takes me a few months to realize my fatigue is a nutrient deficiency and not just stress from work. I recently learned that I have low protein. This video was helpful, because I was surviving on the myth that is the opposite of what you learned from body builders in college... The vegetarian community often claims that most people get more protein than they need from their diet. However, since incorporating at least one pea-protein shake a day and a protein (i.e. nuts, tofu, or beans) with every meal, I have been feeling a lot better. The nutritionist has me keep track of what I eat with an app, and I'm still struggling to incorporate the minimum amount of protein. The video helps to know that I probably won't OD if I have a second shake some days, particularly since I have an active lifestyle. Thank you.
On another note, you mention fats, and I'd love it if you also covered this. My tracking app has shown me that I do not get enough fat in my diet. Do athletes need more fat in their diet than nonathletes?
I would love a video on fats too! I have friends who think dietary fats are always bad, but I heard that dietary fats are necessary for effective weight loss. Is that true? And why?
I'm on the other side of the spectrum
I have been lacto-vegetarian for 5 years, never had any deficiencies, I practice calisthenics and run 1 hour and half/2 hours a day
Never needed to supplement and lost 40 kg without ever needing to count calories/macros or professional help
Are you getting enough calories? The only time I felt weak was when I tried to severely restrict rice. Now I proudly eat 3 cups a day, it fuels my training
It's been a year since I haven't eaten a single egg and my athletic perfomance has only increased. Rice, corn, oats and pinto beans are my main source of protein, and rice is the bulk of my diet
I ate chicken breast, full grain pasta and vegetables near all day for years ((+ sugars, cake etc..(6 times a week training in the gym), and I felt tired all the time. All I changed is added 80-100g peanut butter (50% fat) to the menu, and I feel like extremely powerful.
Hey, I'm vegan for 7 years and bodybuilding, no deficiencies. Dont' give up, focus in nutritious fresh whole foods in large quantities. Bests.