When Should You Take Your Protein? | Nutritionist Explains... | Myprotein
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- เผยแพร่เมื่อ 22 มิ.ย. 2024
- You take protein on training days but do you take it on rest days? Our expert nutritionist explains all.
In this video, Richie Kirwan, nutritional consultant, talks us through protein timing and distribution, plus how and when we should actually take it. The importance of taking protein and the easy and convenient ways to increase your protein intake and frequency.
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Chapters:
00:00 - Intro into protein distribution
01:06 - Am I getting enough protein?
02:36 - How do I stimulate MPS?
03:43 - How do I increase my protein intake?
04:39 - What are the benefits of protein?
05:45 - Got any more questions on protein?
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When Should You Take Your Protein? | Nutritionist Explains... | Myprotein
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1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. 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. Br J Sports Med. 2018;52(6):376-84.
2. Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of nutrition. 2017;147(5):850-7.
3. Mitchell WK, Phillips BE, Hill I, Greenhaff P, Lund JN, Williams JP, et al. Human skeletal muscle is refractory to the anabolic effects of leucine during the postprandial muscle-full period in older men. Clin Sci (Lond). 2017;131(21):2643-53.
4. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology. 2012;590(5):1049-57.
got any more questions for Richie? let us know in the comments below 👇
Find out how much protein you need to build muscle 👉 th-cam.com/video/zBDYkgfh37c/w-d-xo.html
The answer: Yes.
5:23
Doing the Lords work. Thank you
I already knew this but I'm happy you are sharing it with more people
And for anyone that doubts this just try it
I saw an increase in muscle mass In just two months
This was my video request. It is so amazing you really did this! Thank you!!! 😄❤️
I hope we answered your question well :)
He really does answer to the most important questions
I just cannot shake the feeling of BS for some reason, i wonder if he can provide the scientific research behind this?!they should NOT be hidden!!
@@tiagomota4734 he is a professional. If you want some research or proof, do it yourself man. Nobody got time for that. And the video would be boring with so much info
This is Amazing im so glad i stumbled upon this and ur so easy to watch and understand THANK U u have just changed the whole way i will now eat 😊😊😊
Thanks for the valuable information.
Great video. Got right to the point and well explained
Thannks for the video, you explained it better than anyone.....
Great video - keep them coming
Indeed it did help! Thanks for the video 👍🏻
Uncle Richie is just amazing!!❤
Love ya vids man
Preemo you’ve done a great job here thanks so much
Simple effective thank you
The information videos are Fantastic!
Glad you think so Mel :)
ANOTHER GREAT VIDEO THANK YOU!☘🇮🇪☘
Thanks, mate 👍. You have explained a lot more about the technical side of mustle growth and corect intake of protine. Thanks for sharing.
I have been getting protein in most on days I rest, actually. I legit had a two inch increase in muscle (body weight didn't really change much) in just over a month of solid weight training and keeping a muscle-building friendly diet.
How often did you do exercise? And for how long?
hi Mr.Richy your videos were really awesome. what about Beef protein iso on long run vs WHEY iso?? any benefits or health risk more than whey ?
Bloody brilliant
Please do a video about intermittent pasting!
Doesn’t help that much other than limiting calories you can eat which is why you lose weight
I have just bought the All-In-One Perform blend from you guys, can you please suggest how much and when to take please? I am unsure what the scoop measurement is, do I take 1 or 2 scoops each time. I was planning on only taking this on days of training and standard Whey on none training days. TIA!!
Now I feel better about my protein pancakes for breakfast. I just felt extra, but they've got a full scoop of protein powder and some other sources like egg with berries on top. Attacks the cravings before they hit.
Eat eggs for breakfast
I have a question! When you said that after you stimulated your MPS (by eating protein) you have to wait about 3 hours before stimulating it again (by eating protein) is this only when you stimulate it to the max or is it just when you eat a little bit of protein? I hope that made sense
Very interesting and useful information. I feel I was doing all wrong... 😕
Would please highlight its effects on kidneys because im pretty much confused by many suggestions.
Hi.. i just like to ask, for how long can i take whey protein..i read in muscletech (nitrotech ripped) that you can only take it for 2 months..if so, how long should i stop before I can take it again?
Whats the best protein shake?
I have a question. I make a protein shake in the mornings that has 105 g because I only weigh 130 lb. I take a big gulp every 45 minutes and because of the pure size of the bottle, I end up drinking on it from 7:00 a.m. to almost 2:00 p.m. I would assume that's a pretty decent "spread" of the protein throughout the majority of the day. I do focus on portion control at night because I'm not looking to bulk up but build lean muscle
I also work out about 15 minutes a night rotating from things such as push-ups, inchworms, burpees, sit-ups, crunches, and a whole bunch of resistance workouts using the home workout app in the store
I've been working out for a while now but never considered actually taking protein until recently and I want to be sure that I'm currently using a good system. I don't believe in chugging a giant shake and being uncomfortable. I'd rather constantly sip on it every 45 minutes as it also helps to curve my appetite at work
Hi I was wondering how much protein would you recommend a teen trying to build muscle (50-55 body weight)
Can you get your protein in small doses by grazing, or is it better to get it from 4 or so large lumps of 25+ grams? Steven B.
this was amazing and helped me a lot, couldve been building way more muscle :/ , will split my protein intake in 3 meals a day now (used to be only one lol)
Were you doing OMAD before? I do a 16:8 IF, and it seems like I might be having problems with protein absorption. (I don't know if it the IF that is causing it.) Did splitting your protein intake into 3 meals make a difference? If you were doing OMAD before, did you just give up doing it? I'm really interested in what you did and if it worked out for you.
@@karlint39 never did OMAD intentionally , that was just how i ate back then , now i try to get atleast 2-3 meals a day and i have been seeing better results for sure.. if you do OMAD you might lose some fat here and there but your body can only use 40g of protein per meal i think and thats every 3 hours sooo if you wanna lose weight go for OMAD for sure but if you wanna build more muscle try to have more meals a day
hey, how did it go? Did you observe noticeable changes long term?
How do protein shakes effect people with CKD?
Nice
First timer here. Someone please help, can I take protein shakes/powder on empty stomach? Like first thing in the morning? And like when I'm on my rest day?
I work out at 7am but I also am intermittent fasting, so I’m not eating anything until after 11am, is that bad? Should I be having protein sooner than 2.5 hours after my workout
This is why I crave a protein hit 6am, 9am, 12, and 3pm 💪
Can you make a sample.of.meals.and snack that is vegan to cover 4 meal (including After workout shake and carb)? Pleaee💗
Vegan Gainz 😂😂😂😂😂😂
Protein powder every day? Yes or no? And how often a day?
I was going to ask you is it okay to have two protein shakes a day they only have 250ml of water and 2 scoops of protein powder
I go to gym 3 times a week and after i finished i get one scoop of whey protein. Its better to get the protein and in the morning?
Is it totally fine to take protein powder everyday?
Want to loss body weight and fat.. Is protein needed for that.. Because am doing physical exercise not in gym but in outfield
stuff no one one talks about! lol Here i was eating most of my protein during dinner and evening.
I get flank pain eating "enough" protein and I'm still young. Is it normal?
Variety.!! sometimes shakes 2 add mo variety in diet. And what works 4 YOU YOU !!!.2 build up + maint.
You mentioned 3 hours' for MPS but I take protein every 4 hours, so am I better every 3 hours on a 5-day split routine (weekend's off)
For weight loss does the same apply and do we need to take protein rest days as well I weight 95kg now reduced to 92 bought whey this week
Weigh loss is just an energy in and out calculation. Now with that said I would recommend having a good level of protein as recommended in this video as it does seem to effect your body composition. Sure your weight may be the same, but the way you carry it will be very different. :)
Is it ok to put a fiber powder in your protein shake .? Or will this blunt your protein absorption.?
Protein, Creatine, Fibre Powder, Coffee; Miracle Grow??
Thanks for making this video! Unlike perhaps 33,137 other viewers, I was actually more interested in protein absorption that affects protein levels in the blood (total protein and albumin levels). I have heard and seen that timing of protein consumption affects absorption. I've also seen that different types of protein powders spike blood sugar (glucose) in some people. For someone who wants to avoid glucose spikes and keep on doing a 16:8 intermittent fasting protocol (not keto), doest the timing (i.e. before/after a meal, before/after going for a walk, etc.) type (from plant sources, from animal sources, from protein powder, etc.) and amount (75g of protein at once, or only 40g of protein at once, etc.) matter? Finally, does consuming other macro- or micro-nutrients alongside the protein have any impact on absorption? Inquiring minds would like to know.
Ohhh... MPS -- so does intermittent fasting (eating two meals per day, even with the same total protein per day) end up meaning less protein is synthesized? But I can hear the OMAD people saying they don't have problems with this.... Based on what you wrote, perhaps one meal at the beginning of the 8-hour feeding window, a 30-40g protein shake in the middle, and the second meal at the end of the 8-hour window would be a compromise to keep intermittent fasting and maximize opportunities for MPS.
But again, the person we are talking about here is interested in increasing protein in their blood, not sending all the protein to their muscles. But maybe it's the same thing.
Thanks again for the video. The information is really useful.
Can I drink protein shake in mid of my exercise? for example after every 2 to 3 exercises.
No
Should I drink protein shakes when its rest day?
If your muscles grow during sleep, isn't evening snack the most important meal to get enough protein?
your boddy just can't process more than 40-50 grams of protein at once, everything on top if that will just go straight to the toilet
Cottage Cheese for that slow release Casein protein 💪💪💪💪
food has different rates of digestion and absorption. whey is absorbed in a matter of hours and meat like steak can take a day to digest and absorb so timing of protein consumption doesn't matter as much as thinking about your daily consumption of protein so don't stress about eating every 3-4 hours. the main meal is after your training when you need to consume the most protein. eating a fat steak will provide your body with a steady supply of aminos for a long time.
How about IF and OMAD?
Well those diets while good (do them myself) aren't really in-line with muscle growth. In this case you simply can't have your cake and eat it too.
is it good for taking whey without training
Do you have enough protein in your diet, it is a supplement. If you do not have enough it can be, if you already get enough protein there is no point. Same as when training, it is supplemental.
so if im starting weight training and diet changes and im 40 years old at 440lbs and 6" 6", i should take on roughly 400 grams of protein daily?
You're not bulking.. you're cutting (losing weight).
Eat for your target weight.. about 150g of protein, and keep those calories about your Basal Metabolic Rate.
Then go walk walk walk.. walk until walking is easy. Walk for hours..
Do some weights for fun.. but you're not there yet.
I hav to poo everytime i take protein powder or bar, is this normal?
Could someone help me with my diet?
I’m 165 lbs and my breakfast I would say is more high protein than every other meal. It’s a bowl of high protein Greek yogurt with two peanut butter and Nutella sandwiches and then in lunch I eat a homemade chicken shawarma and then at dinner it’s rice chicken leg pieces and green vegetables and sometimes a hard boiled egg and after a workout I get a protein shake but on rest days I take in less protein because I don’t have the shake everyday just on training days how much more should I increase my protein intake?
So I have a question regarding this. Due to my work life balance, I’m finding it hard to not only eat 3-4 meals a day (usually 2). So I want to help my muscle growth further with some shakes to compensate. With the divided doses/meals either every 3 hours or so, or just 4 meals a day, if I were to use shakes, would it be best to use my whey or casein throughout the day. Taking into account if I ate a meal it would be slow absorption? Which would be better to supplement with throughout the day? Especially on off days.
U can take whey protein with milk so it won't absorb faster. Casein would be a gud choice if u r on a trip and won't find any food throughout the traveling...
@@adnanbinnizam1133 thank you.
@@LemonZ1701 u r most welcome brother 😊
I thought it was 1 gram per pound of body weight not 1 gram per kg of body weight
@@JHolland Remember: Pound only exists because the US exists.
so I can drink protein shake twice a day?
Hi my name is Salem im from tunisia i have 55 yers old man i would ask can i take BCAA WITH blood pruser thank u
One day we might see Richie at the Oscars
hopefully not getting slapped haha
So I can split my protein shake 4 times a day ?? Or take 4 protein shakes a day?? Sorry for the silly question.
do a video on why all your protein literally tastes like im trying to eat flour
Q can i take creatine while fasting??
yes but some people report an upset stomach if taking it on an empty stomach
@@rkirwan1 Yup, I'd recommend having it with food. It just leave me feeling a little sickly, even a small handful of nuts or similar is enough.
What if you’re on intermittent fasting
Then you need to decide what your main priority at the moment is, building muscle or whatever your goal with fasting is. Or compromise.
Perfect. Advanced body builders go up to 1 pound or 1.5 to 2 pound.
Normal people 0.5 is good. Mabye 0.8 to 1.5 on training dayz ..
I don't know for sure I guess you have to try it out for yourself
Bro im 80kg 172cm, i eat 1 chicken breast, 3 eggs, bit of tofu, and 30gram from whey.
Is that enough?
1 plate of white rice because im asian
@@imanafdar If you're trying to build muscle and doing the work outs you are likely under what you should be having each day. You have listed approximately 115 grams of protein. Assuming 80kg is your lean mass and thus not including your fat (if it is recalculate by multiplying your lean mass by 1.6 to 2.4) you should be having 128 grams on the low end, and 192 grams on the higher end. Personally I'd recommend more towards the top end. For breakfast maybe consider having oats with some protein powder and milk, and consider adding another shake or two into your day, or if possible increase your meat consumption. When cutting you may want to boost this even higher, assuming no other health issues that would cause concern in doing so as it can really help you get lean if that is important to you. :)
Now if what you list is all you are eating in a day, you basically need to likely double your intake. You can't really put on muscle when in a deficit unless you are obese or at least notably overweight. At 172cm and 80kg unless your have big muscles already (which seems unlikely given the question) you are likely a little puffy/overweight still, don't cut to hard. Only a few hundred calories a day under the amount you use. Getting lean and muscular is not a sprint, it is a marathon. Don't try and get there to quickly as you will likely cause more delays by doing so. :)
What does ‘young’ mean here or what does that mean for people over 50 like me?
Good question…..as we age we lose muscle and our protein adsorption becomes less efficient … I’m 62 and been struggling to find what the right protein level is for me …see @myretirementadventures
My macros say I need 230grams of protein, if I have 300 for eg what happened to the extra 60 grams?? Cheers
It will be converted into fat as they are surplus calories
@@Prateek_Dalal awesome thank you 🙏
Hey!
Due to my work/life balance I find it hard to have 3-4 meals a day so I want to supplement with my shakes.
Would it be best to use whey or casein throughout the day, considering a meal would be slow absorption anyway.
Thanks for the help.
How much protein on non training days for a 65kg man
should be called can you afford protein on rest days 😢
but what about intermittent fasting?
Then you need to decide what your main priority at the moment is, building muscle or whatever your goal with fasting is. Or compromise.
i can answer that really quick, intermittent fasting is not good for muscle building, restricting your Eating window, means that you will be many hours without Protein intake, thus without amino acids flowing into your bloodstream, so this discourage your muscles to grow, it sets you back, yes you dont *lose muscle* with intermitent (and prolonged fasting until 72 hours), but you dont Grow muscle either.Choose what you want, if you wanna Cut fat fast, prolonged fasting is good, but if you want to build an aesthetic body, you should aim for a small deficit,with lots of protein meals everyday.
That shaker was empty 😂
Should we take protein shakes on rest days or we shouldn't?
Every day exactly your rest and recovery days!!!
That’s my question 😂
I’m 60kg how much protein should I take?
1.6*60 is about 96g/day and 2.2*60 is about 132g/day. Somewhere in-between 96-132g per day. A single shake could be sonewher between 20-50g depending on size.
How much for beginners? 1:50
Hi, 👋 you can find more info on our blog 'The Zone'. 🔗 www.myprotein.com/thezone/nutrition/how-much-protein-to-build-muscle-your-ultimate-guide/
Have a good day God’s love you
This did not clear up the confusion as the thumbnail said “should you take it on your rest days”
towards the end of the video he briefly mentioned that yes you should. he says your body can still grow muscle 24-48 hours after a workout, so getting enough protein on rest days is still advised. is how i understood it
4:45
50gr protein here every 3hrs. Perfection bruv
Not sure about this video 🤔
Howdo figure fat and carbs. Gol building muscle and weight lose
Bal. meals. and elderly 80×20 or 70×30 vegan diet. (Best) no extremes!!!
When to eat protein for gains...
Answer 👇👇👇
All day EVERY DAY BRUH!!!
Did he even answer the question?
cold room
I thought it was per pound of body weight
universal people use kg not pound tho
Numbers are different per pound, just do the conversion. Though kg are gods intended way of weighing oneself. :p
Damn I merely eat a banana for breakfast before working out and that’s always it…. Hahahha. Causa that’s how I feel light and ready to move. Then I have monster sized lunches and dinners. So I guess I’ll start taking my protein shakes for breakfast.
how did it go for you?
Will my protein make me look like Wayne Rooney?
Beans bro. Beans.
Thats funny I always thought you should have 1.5g to 2.0g of protein per pound of body weight
My volumes all the way up. Is it just me or is he talking low?
Too many people LOVE to hear themselves talk. This answer could have been given in under two minutes
@jms980 Try a little Gratitude. Feels better than criticizing someone who gives a gift of knowledge.
He just confused the fuck out of me
@@MrRickard84why?
@@BluegillGregWell said, Greg.
i haven't find the answer to the question, there is no specific chapter that mention the question in the video title, i can't waste my time listening to him talking about other topics with a music on background.
Lol. "Taking protein".
Just eat a high protein diet. Done. So many out of shape blubberguts talking about "optimum timing". Really? That's going to make all the difference is it?
Sub-optimal MPS might be the difference between 12mo and 18mo in the gym to get to optimum condition.
My take is, don't bother with supplements. Waste of money. Unless you're a professional athlete, for example I was a professional rugby (union) player previously, then you just simply don't need them.
I cant even reach 1.2 g per kg
What's the reason?
Wtf how can u not do that. I eat 3gr protein per kg easily every day
Normally protein sources from food can be expensive so not every can afford much of it
My mother interferes too much with my nutrition by buying and cooking unrequested fatty and sugary food no matter how many times I say I dont need help with cooking
@@yannmalfrait3235 I think I know how you feel. My wife is an amazing cook but she loves making fatty sugary foods and expect me to help finish when she cooks too much. When she eats my healthy cooking, she likes it but thinks "Hey I just ate 1 healthy meal, I can now eat 2 unhealthy meals". *facepalm*
What I've done is to come to an agreement with her and allocate breakfast and lunch to eat my food. I can eat dinner/desserts that she makes but in smaller portions. Over time, we've come to an understanding that for desserts, cakes etc... count me as a half portion or less.
Another thing you can try is to work with your mom to find recipes that both of you enjoy and meet your macro needs. Eg: if she hates chicken breast, use chicken leg with skin but reduce fat somewhere else such as breakfast.
Hope you find a good middle ground with her.
CLICKBAIT ALERT !!! The question still remains whether we should take protein on rest days or not and if yes then why 😭
The answer is yes - spread your protein intake for the next 48 hours, you want to make sure to maximize MPS for muscle grow throughout 48 hours after you exercise.
how exactly are you a qualified nutritionist? 6 meals a day lmfao
A meal doesn't have to be a 2-3 full-dish helping, you know? You don't increase the amount of food you take, you just distribute it evenly throughout the day.