thank you for providing illustrastions for my small brain instead of just staring blankly at the camera without blinking while explaining this or posting some video of you using the world's most monotone voice while talking to a podcastor about all of this.
I am 36 yo and not particularly into being athletic or a "gym bro" but I had a N64 since like I was 10 or so and never realized this analogy! So I subbed just for that! A guy who has such an insight is surely a guy I can learn something from lol xD
I’m curious how long it takes Ryan to shoot each video and how many takes for each part. This dude has to put a ton of time and effort into this! Organized, shots are unique, memorizing the info and the humor. Definitely keeps you guessing and entertained lol …Impressed 🤙🏼
@@SUPREMELEGEND I can imagine! Just curious how much time and effort goes into these. Very involved, lot going on! Even just the ideas for the videos and stuff.
🎯 Key Takeaways for quick navigation: 01:50 📊 *Only about 10% of ingested protein makes it into your muscles for synthesis, with 50% going to abdominal organs and 40% used for energy and metabolic processes.* 03:14 🔄 *Balancing protein synthesis and breakdown over a 24-hour period creates protein accretion, crucial for muscle growth; mTOR activation is key, influenced by factors like Lucine, mechanical tension, insulin, and exercise.* 05:34 🍽️ *Prioritize protein intake in three key meals: upon waking, post-workout, and before bedtime, with specific recommendations for each; meal frequency matters for maximizing the Lucine threshold.* 06:29 🕰️ *Age affects protein synthesis, requiring higher intake and emphasizing the importance of meeting Lucine thresholds; debunking the notion of a fixed 25g protein per meal limit.* 07:54 📉 *In a calorie deficit, higher protein intake is crucial to preserving muscle mass; athletes in deficit benefit from extremely high protein intake, challenging the general population recommendations.* 08:22 📈 *Muscle protein synthesis can be pushed higher than previously thought; a study comparing groups showed higher rates with 70g protein compared to 40g, emphasizing the importance of adequate protein for muscle health.* Made with HARPA AI
Been lifting for several years and probably spent thousands of hours learning about nutrition. But when you upload something I always learn something new, please keep doing what you're doing. 10/10
I never thought I could be so entertained, gain so much applicable knowledge, and be so in motivated nine minutes and 24 seconds. I think this is your best one yet.
I tend to agree. It appears that he’s been listening to Gabrielle Lyon, but is less sciency (difficult to believe, I know considering what we just watched) and gives great insight into how to apply it
Some of these takes are just wrong. I have a close friend who did his Masters thesis on mTor and protein synth and some of this is awful advice. Especially since it's backed by a single study. For instance: 10g from 100g isn't right. Meals right before bed are a terrible idea (I can verify this myself, using months of my own sleep data as proof). He is right about Sen2. But those big things, especially about mTor, lacking context and more research.
So optimally how much protein do i need per kg? Because ngl im struggling to barely hit 120g a day and im a 29 year old guy. Even when i hit it im pretty sure im in a slight caloric deficit.
As someone with a degree in visual effects and compositing, I especially appreciate the effort you put into your roto. It makes these visually engaging.
@@pisstaker5552 well clearly your college education failed to teach you reading comprehension. he wasn't bragging about his degree, he was giving insight into his appreciation. stay in school, kid.
Leucine threshold does not rely on a set figure or number; it ranges from 1.8 g - 3.0 g. It can be roughly achieved by ~ 25 g of protein coming from a highly bioavailable protein source (a.k.a. animal sources). I understand that giving the ‘advice’ on protein intake would hold more credibility coming from a spectacularly muscular individual such as yourself, than, say, scientists who have indeed carried out plenty of research on all things protein, such as Schoenfeld or Phillips (deep core protein metabolism research), only to mention few. The more protein you eat at a certain point, the more static (flat) the MPS curve remains (and mMPS as well), but the more urea, creatinine, nitrogen, transamination and deamination take place in your blood, hence the kidneys to excrete. Put in another way: the more you waste your money. P.S. major research states that evenly distributed protein meals remain to be the best as long as you reach leucine threshold, total protein daily intake, and total energy daily requirement. P.S. 2. It has also been quite demonstrated that one of the major drawbacks in very high protein diets, is that once you start cutting down on protein (for whatever reason in your personal life), muscle takes the toll (muscle goes to waste more rapidly the more protein you have been ingesting)
Basically, get detailed advice from actual dietitians and exercise scientists like Renaissance Periodization), not your crazy uncle on tren with an EMG and WebMD obsession
Thank you, taking too much protein is useless, that whole "GET YOUR 2G PER KG INTAKE" is straight up madness for naturals, people who are naturals won't synthetize all that protein, they will just ruin their kidneys, and basically piss up their money. Eating enough protein is fairly easy, when people bust my balls about nutrition it just annoys me to hell, just exercises, eat enough protein, get some rest, and eventually your muscles will grow. It's not rocket science.
So would you count protein from non-complete protein sources such as rice, bread, vegetables etc. towards that protein intake goal? Given that you eat a complete protein with it.
I’ll never understand how this dude makes science so entertaining. But I know that I learn something from every video. Let’s get him over 2M subs. He deserves it.
🎯 Key Takeaways for quick navigation: 00:54 🍗 *Only about 10% of ingested protein from sources like chicken makes it into your muscles for protein synthesis, emphasizing the importance of understanding protein assimilation.* 02:18 🍖 *Lucine, a key amino acid, plays a crucial role in muscle growth. Achieving a Lucine threshold is essential for initiating and maximizing protein synthesis.* 05:20 🕒 *Prioritize protein intake around three critical times: upon waking, post-workout, and before bedtime, to combat catabolism and maximize muscle protein synthesis.* 06:16 📈 *As you age, you need more protein due to anabolic resistance. The commonly cited limit of 25g protein per meal is inaccurate and doesn't consider age-related factors.* 08:35 🥩 *Meal frequency matters less than hitting the Lucine threshold, especially during deficit periods. In a surplus, 10% above maintenance is sufficient for experienced lifters, while novices can aim for 20%.* Made with HARPA AI
Why do I get the feeling that he was on his way home from the store and saw that scooter by a trash can, took it home and used it specifically for his videos..
I made a point to just get 3 scoops (75) of protein a day from iso with milk, just to set a bear minimum intake everyday. It was initially to make sure I recover from work properly. Worked great! Got even better once I started lifting.
@@cergic its not. Its just protein. Without any fiber or significant micronutrients and its predigested so its absorbed quick so satiety is low compared to food. Capish?
Did anyone catch his math from 46g to 55g/33g split? Why 9g increase for those 3 meals? Like how are we supposed to apply this to our own weight exactly?
Sorry Ryan, your wrong on this one.(or at least intentionally misleading) The "Leucine Trigger Hypothesis" is just that. A hypothesis that currently has nearly as much evidence for, as against. Per Zaromskyte et al. "Overall, this systematic review revealed that 16 study arms support the leucine trigger hypothesis to explain the post-prandial regulation of MPS, whereas 15 study arms refute the hypothesis that a more rapid rate of appearance (magnitude and/or duration) of leucine into the circulation is stimulatory for increasing post-prandial rates of MPS." [1] In fact, that meta analysis found that ESPECIALLY studies on younger participants, 7 out of 10 studies examined showed evidence REFUTING the leucine trigger hypothesis. To talk like this is a sure fire, hard science fact, is very Huberman (or as i like to call him Hubris-man) and is not only misleading to your audience but also in bad form as someone providing educational videos. On the topic of the study on protein intake in a caloric restriction, I would also take the study suggestions with a grain of salt (despite having respect for Eric Helms). The meta analysis only had 6 total studies and only 2 of the even involved a protein intake near the range that is recommended. On top of that, studies that did a slow rate of loss while intaking the usual range of protein showed just as good, if not better, results as the high protein groups. This suggests that if one wants to avoid FFM loss on a caloric deficit, RATE is the most important factor and protein intake above the usual wont hurt and might be beneficial, but is still UNPROVEN. I rate this video 3/10 on the accuracy scale. [1]Zaromskyte, G., Prokopidis, K., Ioannidis, T., Tipton, K. D., & Witard, O. C. (2021). Evaluating the Leucine Trigger Hypothesis to Explain the Post-prandial Regulation of Muscle Protein Synthesis in Young and Older Adults: A Systematic Review. Frontiers in nutrition, 8, 685165.
I follow a lot of fitness guys, and I often I don't finish a video because I lose my interest or heard it many times before. I never have that with Ryan's vids, it's always fun, and there's always something to learn.
'm gonna utilize this in the future. Right now I cant have a meal when I wake up cause there is medication that I have to take on an empty stomach. At the same time I have to be in a deficit to lose weight. Just the past few days I've focused on protein and I'm happy that this week I've been getting over 100g of protein each day. This usually does not happen. I'm 125kg if I had to eat 3g per kg I'd have to eat more than 3 times what I do now at that point I will GAIN weight not lose it. Also I have high bodyfat % so even even 200g will be a lot for me It should be 1g per pound of lean body mass I feel like. Also the type of food I can eat now is very limited because of fat in the liver and insulin resistance so its VERY hard to find sources to get 200g of protein a day.
Ryan Humiston; I know that it absolutely ridiculous to wait for one day in November to express gratitude and thanks to someone or for something! Yet; because this video is posted days after Thanksgiving; I still want to say thank you for your educational, inspiring, and hilarious videos on overall fitness, health & wellness! You represent the art of fitness and physique! Keep winning! Salute!
He says 25 grams is the max you can utilise. This is wrong. You need a minimum of 25 grams in one sitting to activate the MTOR pathway and the approximate max you can utilise is 100 grams in one sitting. Best to get your advise from actual experts like professor's rather than a body builder trying to sumerise what he thinks he knows.
Okay I stumbled across Ryan a week or so ago. What a brilliant dude and entertaining too. As an old dude my muscle growth (or lack of) is frustrating. But like you said I suck at synthesizing. This was very helpful.
DITTO. out of nowhere Ryan just showed up in my feed today 12/24/23🎄. wtf? 3 solid yrs., 395videos & over 1.9 m subs 🤓 If I am browsing health & fitness this dude should stick out like your johnson at 5am So is TH-cam being ScrewTube? I trust algorithms like I trust the FDA for nutritional advice. Well better late than never😅
Just dont expect to look like this guy. Stretchmarks on his pecs = PEDs gains. And thats fine, I’m not bashing it. Just dont think you will look like him after 6 months of training.
Ryan Humiston And Mike Israetel are two of the funniest dudes in fitness, they are also the best when it comes to no bullshit just straight information.
Awesome video. Yes, please address us old farts… I’m over 60 & still want to hit it hard in the gym & keep the muscles I worked so damn hard to build 🦾🦾🏋️♀️🏋️♀️👍👍
very entertaining video but i think protien is overplayed and we don't need that much are you aware of the testosterone dose study? thye gave men 25 mgs 50 mgs 125 mgs 300 mg and 600 mgs and all of these men only ate 1,3 grams of pro per kilo and the ones in the 300 and 600 mgs dose all gained significant muscle so this seems to show that 1.3 grams per kilo is enough please give your thoughts and ideas and opinions on this thank you
How long before you train should you be having that high protein intake. Work starts at 430 I'm up at 2am and train for about an hour to hour 15. I normally train on a empty stomach but realise now that's falls into the catabolic state
What a well put together video. I don't even care for protein or gyming right now in my life, and I watched the whole thing cause of how entertaining and educational it is. Well Done. You've gotten yourself a sub
I didnt have time to watch the video so i just sssumed where he was going and i started boofing my whey, now i can't stop farting vanilla powder and it's embarassing
Perfectly timed for the Humiston Academicians. Started 12-Week PPL beginning of the month. I've done all your programs and this is my favorite so far. First time I've focused on progressive overload. Seeing, and feeling, yourself get stronger weekly is its own reward. That and the small colony of chickens I've been consuming (though even I haven't reached 5 ten-egg omelettes in a day, respect sir. Maybe I'll throw an extra one in before the bedtime shit) means that I'm growing like I haven't since month-1-novice-lifter-me basically sneezed my way up 10 lbs. It's working. I think this will be a good couple of months. As always, thank you Coach Ryan. (Get the app).
This channel is one of those fake channels that actually also give false information. He's been called out for it from ppl like Greg doucette, joining Shreveport etc. Only uneducated casuals who don't know any better are subbed to this guy lmao 🤦♂️
as you age you get less efficient. you need need amino acids since it is more efficient than breaking down proteins into amino acids to maximize protein synthesis
Genuinely incredible video. I know this is a step in sort of a different direction but you should give a shot at talking about the different sources of protein and their respecrive qualities
Ryan, Specific to first meal of the day for high protein and right after workout... What's your opinion/recommendation for me, who works out at 5:30a.m. before work (my first meal IS right after the workout; 7:00 a.m.? I have been approaching those workouts while fasted. Thank you.
well.. for one side you have the "optimal" and for other side you have the "posible"/"achievable"/"real", etc... so in other words when your first meal is at the same time of your postworkout because in your schedule they are fused, eat a good amount of protein and go on, you will not loose so much, maybe it will not be the optimal and you cant compete on an ironman or win against usain bolt, but you will do good is you keep a good amount of macros, a good calorie surplus and train often.
Damn man, I appreciate your videos so much. Thanks Ryan for the info and humor. In my younger years I lived in San Diego, surfed 5 days/week (before/after work and on the weekends) and worked out... even with drinking on the weekends I stayed in good shape. At 50 years old, living in the PNW with my family, I'm looking at my dad bod and realizing all those IPAs I dutifully crushed were not a good path for maintaining my younger shape, so working to fix that. The protein debate rages hard between me and wifey. She's a runner and is convinced she doesn't need much protein. She's a biochem undergrad, so I'll let this video's info bukakke her brain and see what happens.
Ironically, distance/endurance activities require more protein, because it increases breakdown. Have you ever seen how ultra endurance runners look? Some are almost a stick. That's what happens when you break down way more than you build up.
OK but here is the real question I have Ryan - is that 1g per lb of body weight in total OR actual muscle mass? Because one guy can have 20% of body fat, etc and another can have like 5% for example and have the same weight. I think that makes huge difference don't you think?
Wow, you're so edgy.... did you even watch the video and absorb the information? I guess you already do everything perfectly, look through studies, apply what you've learned and therefore are above it all. Thanks for your valuable input. Now you can return to your self-fellating.
My understanding of the protein absorption rate of 30g was actually per hour not per meals. So if you eat a meal with 90g of protein and it takes 12 hours for that meal to move through your intestines (based on Chinese dinner and morning poo(you know the burn)) then you get 30g of protein per hour for the first 3 hours.
I fully understand this may sound like a dumb question but whatever: what effect would mixing a protein shake with leucine powder have towards getting to the leucine threshold? Does the leucine powder even work?
Before sports science and the internet Bodybuilders had a debate Half a gram of protein/1 gram of protein / 1 and half gram of protein per body weight But all agreed the minimum was 2 grams per body weight for hypertrophy Then out of nowhere people started talking about you lean body not overall body weight People then started confusing the matter even more by say what are calorie levels It was simple just go by body weight as had work for over 50 years Nowadays you can't eat too much protein as it's bad for you you have to have a maximum of 60 g of protein a day, can't digest more than 20 g of protein per meal and so on When I was training in my teens/early 20s I used to have minimum of 40 g protein per meal but my protein shakes I made had minimum of 60 g per drink
Before you even get into the specifics of what im doing wrong, you come at me with the Costco card 😂. Also whatever you changed recently is making you look huge Ryan.
How would protein intake quantity differ for different levels of body fat? I.e a 100kg person with 30% body fat vs a 100kg person with 18% body fat as the muscle mass for both people will be significantly different, especially if both are trying to cut fat from their bodies.
You going to tell us your favorite cycle yet chief or you going to keep pulling people's 3rd leg about everything except the main ingredient in your diet
So I gotta eat 55g of protein right as I wake up?? Well I'm fucked then, I can't imagine a world when I can do that. Since going hard on training since May I've been trying so hard to at least have breakfast and still the small breakfasts I eat are making me feel so sick. Lunch and dinner no probs, but if this is as important as you say then I don't know what to do.
4 eggs = 24 grams 1 scoop of protein shake = 20 grams (with water so you can slam it down in a minute) 1 cup of oatmeal = gets you about 5 grams and great carbs. or 2 slices of toast whole wheat gets you 8. Or cup of milk if you can handle it. Avoid eating super big before sleep so you wake up hungry. It can be done brother. You just gotta find foods you can stomach. And what works for you.
depends on which kind of protein that you eat. certain proteins like steak take a long time to digest giving a constant flow of aminos. it is not like everything that you eat is gone with in a few hours. every so often i will do a 72 hour fast to reset and give my guts a break like many athletes do. even after 2 days into the fast, i will still need to "use" the toilet proving that there is still food being digested. better to think of a 24 hour period for total protein combining fast and slow digesting protein rather than stress about each and every meal.
can you supplement your standard protein intake with more pure leucine(and the other integral BCAAs that assist in the process) to potentially increase the rate of MPS?
Principais percepções 🍗 A idade é um fator importante na determinação da quantidade de proteína que você deve ingerir, e suas necessidades de proteína são completamente diferentes dependendo se você está com superávit ou déficit calórico. 🍗 Apenas 10% da proteína que você ingere chega aos seus músculos para síntese de proteína. 🕒 É necessário manter o aumento de proteína por mais de 24 horas para ver resultados na construção muscular. 🤔 O limiar de Lucina pós-treino é essencial para evitar ficar catabólico, destacando a importância da Lucina na construção muscular. 🧓 Conforme você envelhece, você precisa de mais proteína por dia por refeição e tem um limiar de lucina mais alto para poder iniciar e maximizar a síntese de proteína. 💪 Ao contrário da crença popular, à medida que envelhecemos, precisamos de mais proteína para construir a mesma quantidade de músculos que tínhamos quando éramos mais jovens. 💪 Em um déficit calórico, você estará construindo muito pouco ou nenhum músculo, então manter a massa muscular deve ser o objetivo.
Great videos, I love watching them as soon as they come out. If you are going to quote studies it would be useful to hear or see some references. For all the people that are not "sauced to the gills". The general protein intake recommendations from the NIH and most Harvard studies(basically all nutritional scientists) is 0.8g protein/kg of bodyweight. A simple google search of recommended protein intake will show this from multiple/reputable sources, including Harvard, The British heart association and the mayo clinic. So don't worry about protein intake, eat clean and workout hard.
Bruh. Your spotlight on the N64 and bean flicking analogy struck home. I am now in awe of where I developed such an astounding skill set. Dope laugh man!!
Waittt..you are only 230 pounds?! What?! Im 235, 6ft (100% natural), not fat and I feel as if you look wayy bigger than me..Heck i only got 19 inch arms when pumped..i thought you were like 260 for sure! My mind is 🤯...and im wearing the exact same Aircurve 10 BiPAP machine mask right now! 🤣
I'm sure Ryan humiston and Andrew Huberman are alter egos of the same guy 😂😂
W
This checks out
😂😂😂
They’re basically twin flames
Epic!!!!
DUDE! The bukkake analogy was just spot on!
thank you for providing illustrastions for my small brain instead of just staring blankly at the camera without blinking while explaining this or posting some video of you using the world's most monotone voice while talking to a podcastor about all of this.
I am 36 yo and not particularly into being athletic or a "gym bro" but I had a N64 since like I was 10 or so and never realized this analogy! So I subbed just for that! A guy who has such an insight is surely a guy I can learn something from lol xD
Ahh man, that humor is the best. Info, priceless 😎
Amazing video 😂 great info and funny af! Thx man🙏
Shouldn't say this, - but I loved every minute
If I could afford to buy what I need and have the time to cook this would be so so much easier
I’m curious how long it takes Ryan to shoot each video and how many takes for each part. This dude has to put a ton of time and effort into this! Organized, shots are unique, memorizing the info and the humor. Definitely keeps you guessing and entertained lol
…Impressed 🤙🏼
He has a whole team, he's not doing it by himself.
@@SUPREMELEGEND I can imagine! Just curious how much time and effort goes into these. Very involved, lot going on! Even just the ideas for the videos and stuff.
Where's the bloopers?!?! 😂
🎯 Key Takeaways for quick navigation:
01:50 📊 *Only about 10% of ingested protein makes it into your muscles for synthesis, with 50% going to abdominal organs and 40% used for energy and metabolic processes.*
03:14 🔄 *Balancing protein synthesis and breakdown over a 24-hour period creates protein accretion, crucial for muscle growth; mTOR activation is key, influenced by factors like Lucine, mechanical tension, insulin, and exercise.*
05:34 🍽️ *Prioritize protein intake in three key meals: upon waking, post-workout, and before bedtime, with specific recommendations for each; meal frequency matters for maximizing the Lucine threshold.*
06:29 🕰️ *Age affects protein synthesis, requiring higher intake and emphasizing the importance of meeting Lucine thresholds; debunking the notion of a fixed 25g protein per meal limit.*
07:54 📉 *In a calorie deficit, higher protein intake is crucial to preserving muscle mass; athletes in deficit benefit from extremely high protein intake, challenging the general population recommendations.*
08:22 📈 *Muscle protein synthesis can be pushed higher than previously thought; a study comparing groups showed higher rates with 70g protein compared to 40g, emphasizing the importance of adequate protein for muscle health.*
Made with HARPA AI
Thank you for this
Leucine, not lucine.
if you follow ryan youll surely end up aging 3x faster! woohoo
Not all heroes wear capes
Wait, you made that overview with AI?
Well done.
Been lifting for several years and probably spent thousands of hours learning about nutrition. But when you upload something I always learn something new, please keep doing what you're doing. 10/10
I learned how confusing it can be to use percentages instead of fractions 😮
u always watch dudes on steroids pretending you can be like them? yikes how old are you bud?
What did you learn?
@yamahaevo he just a bot comment 😊
I never thought I could be so entertained, gain so much applicable knowledge, and be so in motivated nine minutes and 24 seconds. I think this is your best one yet.
He's always so much entertaining.
Give the mobility masterclass a watch. Guys a good presenter
I tend to agree. It appears that he’s been listening to Gabrielle Lyon, but is less sciency (difficult to believe, I know considering what we just watched) and gives great insight into how to apply it
Mike israetel is also extremely entertaining to watch
This guy talks as if he was waiting his whole life to share good info. We are lucky
I have crohns, so have difficulty eating enough, but having protein shakes 4 times per day, plus normal meals have made a massive difference.
Some of these takes are just wrong. I have a close friend who did his Masters thesis on mTor and protein synth and some of this is awful advice. Especially since it's backed by a single study.
For instance: 10g from 100g isn't right. Meals right before bed are a terrible idea (I can verify this myself, using months of my own sleep data as proof).
He is right about Sen2. But those big things, especially about mTor, lacking context and more research.
So optimally how much protein do i need per kg? Because ngl im struggling to barely hit 120g a day and im a 29 year old guy.
Even when i hit it im pretty sure im in a slight caloric deficit.
The bukkake analogy 💀
Right lol
so aids
Instructions unclear, I'm just watching gay porn
As someone with a degree in visual effects and compositing, I especially appreciate the effort you put into your roto. It makes these visually engaging.
I've also got a degree in visual effects. So what...
@@pisstaker5552 well clearly your college education failed to teach you reading comprehension. he wasn't bragging about his degree, he was giving insight into his appreciation. stay in school, kid.
@@pisstaker5552
Christ...
Leucine threshold does not rely on a set figure or number; it ranges from 1.8 g - 3.0 g. It can be roughly achieved by ~ 25 g of protein coming from a highly bioavailable protein source (a.k.a. animal sources).
I understand that giving the ‘advice’ on protein intake would hold more credibility coming from a spectacularly muscular individual such as yourself, than, say, scientists who have indeed carried out plenty of research on all things protein, such as Schoenfeld or Phillips (deep core protein metabolism research), only to mention few.
The more protein you eat at a certain point, the more static (flat) the MPS curve remains (and mMPS as well), but the more urea, creatinine, nitrogen, transamination and deamination take place in your blood, hence the kidneys to excrete.
Put in another way: the more you waste your money.
P.S. major research states that evenly distributed protein meals remain to be the best as long as you reach leucine threshold, total protein daily intake, and total energy daily requirement.
P.S. 2. It has also been quite demonstrated that one of the major drawbacks in very high protein diets, is that once you start cutting down on protein (for whatever reason in your personal life), muscle takes the toll (muscle goes to waste more rapidly the more protein you have been ingesting)
Basically, get detailed advice from actual dietitians and exercise scientists like Renaissance Periodization), not your crazy uncle on tren with an EMG and WebMD obsession
Thank you, taking too much protein is useless, that whole "GET YOUR 2G PER KG INTAKE" is straight up madness for naturals, people who are naturals won't synthetize all that protein, they will just ruin their kidneys, and basically piss up their money.
Eating enough protein is fairly easy, when people bust my balls about nutrition it just annoys me to hell, just exercises, eat enough protein, get some rest, and eventually your muscles will grow. It's not rocket science.
So would you count protein from non-complete protein sources such as rice, bread, vegetables etc. towards that protein intake goal? Given that you eat a complete protein with it.
I’ll never understand how this dude makes science so entertaining. But I know that I learn something from every video. Let’s get him over 2M subs. He deserves it.
Simple, focus on prepubescent jokes. The kids love them.
@@Joseph1NJ And youre pushing 30, needing to be edgy with your comment, against kids? Come on bro lol youre better than this
@@MikeY-fd6wm Dude, what part of what I said is not 100% true?
@@MikeY-fd6wm what!??🙄
Probably the worst video I've come across. Finally, something I can understand and follow, lol
🎯 Key Takeaways for quick navigation:
00:54 🍗 *Only about 10% of ingested protein from sources like chicken makes it into your muscles for protein synthesis, emphasizing the importance of understanding protein assimilation.*
02:18 🍖 *Lucine, a key amino acid, plays a crucial role in muscle growth. Achieving a Lucine threshold is essential for initiating and maximizing protein synthesis.*
05:20 🕒 *Prioritize protein intake around three critical times: upon waking, post-workout, and before bedtime, to combat catabolism and maximize muscle protein synthesis.*
06:16 📈 *As you age, you need more protein due to anabolic resistance. The commonly cited limit of 25g protein per meal is inaccurate and doesn't consider age-related factors.*
08:35 🥩 *Meal frequency matters less than hitting the Lucine threshold, especially during deficit periods. In a surplus, 10% above maintenance is sufficient for experienced lifters, while novices can aim for 20%.*
Made with HARPA AI
You used ai?
Why do I get the feeling that he was on his way home from the store and saw that scooter by a trash can, took it home and used it specifically for his videos..
I made a point to just get 3 scoops (75) of protein a day from iso with milk, just to set a bear minimum intake everyday. It was initially to make sure I recover from work properly. Worked great!
Got even better once I started lifting.
How bout food?
@@DarkoFitCoachprotein powder is food
@cergic no its not...food contains fibre for starters
@@cergic its not. Its just protein. Without any fiber or significant micronutrients and its predigested so its absorbed quick so satiety is low compared to food. Capish?
@@spm36 yes it is. AthleanX disagrees with you.
Did anyone catch his math from 46g to 55g/33g split? Why 9g increase for those 3 meals? Like how are we supposed to apply this to our own weight exactly?
Love this guy!! Flicking beans lmao 😂😂😂
Sorry Ryan, your wrong on this one.(or at least intentionally misleading)
The "Leucine Trigger Hypothesis" is just that. A hypothesis that currently has nearly as much evidence for, as against. Per Zaromskyte et al. "Overall, this systematic review revealed that 16 study arms support the leucine trigger hypothesis to explain the post-prandial regulation of MPS, whereas 15 study arms refute the hypothesis that a more rapid rate of appearance (magnitude and/or duration) of leucine into the circulation is stimulatory for increasing post-prandial rates of MPS." [1]
In fact, that meta analysis found that ESPECIALLY studies on younger participants, 7 out of 10 studies examined showed evidence REFUTING the leucine trigger hypothesis.
To talk like this is a sure fire, hard science fact, is very Huberman (or as i like to call him Hubris-man) and is not only misleading to your audience but also in bad form as someone providing educational videos.
On the topic of the study on protein intake in a caloric restriction, I would also take the study suggestions with a grain of salt (despite having respect for Eric Helms). The meta analysis only had 6 total studies and only 2 of the even involved a protein intake near the range that is recommended. On top of that, studies that did a slow rate of loss while intaking the usual range of protein showed just as good, if not better, results as the high protein groups. This suggests that if one wants to avoid FFM loss on a caloric deficit, RATE is the most important factor and protein intake above the usual wont hurt and might be beneficial, but is still UNPROVEN.
I rate this video 3/10 on the accuracy scale.
[1]Zaromskyte, G., Prokopidis, K., Ioannidis, T., Tipton, K. D., & Witard, O. C. (2021). Evaluating the Leucine Trigger Hypothesis to Explain the Post-prandial Regulation of Muscle Protein Synthesis in Young and Older Adults: A Systematic Review. Frontiers in nutrition, 8, 685165.
These Videos are not only getting better, but also getting funnier.
I laughed my ass off during this one! 🤣🤣🤣🤣
I follow a lot of fitness guys, and I often I don't finish a video because I lose my interest or heard it many times before.
I never have that with Ryan's vids, it's always fun, and there's always something to learn.
what was funny?
'm gonna utilize this in the future. Right now I cant have a meal when I wake up cause there is medication that I have to take on an empty stomach. At the same time I have to be in a deficit to lose weight. Just the past few days I've focused on protein and I'm happy that this week I've been getting over 100g of protein each day. This usually does not happen. I'm 125kg if I had to eat 3g per kg I'd have to eat more than 3 times what I do now at that point I will GAIN weight not lose it. Also I have high bodyfat % so even even 200g will be a lot for me It should be 1g per pound of lean body mass I feel like. Also the type of food I can eat now is very limited because of fat in the liver and insulin resistance so its VERY hard to find sources to get 200g of protein a day.
Ryan Humiston;
I know that it absolutely ridiculous to wait for one day in November to express gratitude and thanks to someone or for something!
Yet; because this video is posted days after Thanksgiving; I still want to say thank you for your educational, inspiring, and hilarious videos on overall fitness, health & wellness!
You represent the art of fitness and physique!
Keep winning!
Salute!
You guys have a dedicated day for giving thank you for people? That sounds so weird, people walking around saying thank you for random stuff :D
@@ilarirantala7402
Go live your best life!
@@ceofounder Thank you! Huh, not a badly themed day at all your culture have come up with. Pretty neat tradition :)
He says 25 grams is the max you can utilise. This is wrong. You need a minimum of 25 grams in one sitting to activate the MTOR pathway and the approximate max you can utilise is 100 grams in one sitting. Best to get your advise from actual experts like professor's rather than a body builder trying to sumerise what he thinks he knows.
Okay I stumbled across Ryan a week or so ago. What a brilliant dude and entertaining too. As an old dude my muscle growth (or lack of) is frustrating. But like you said I suck at synthesizing. This was very helpful.
DITTO. out of nowhere Ryan just showed up in my feed today 12/24/23🎄. wtf? 3 solid yrs., 395videos & over 1.9 m subs 🤓 If I am browsing health & fitness this dude should stick out like your johnson at 5am So is TH-cam being ScrewTube? I trust algorithms like I trust the FDA for nutritional advice. Well better late than never😅
Your from '72? That's not old....
Just dont expect to look like this guy. Stretchmarks on his pecs = PEDs gains. And thats fine, I’m not bashing it. Just dont think you will look like him after 6 months of training.
Ryan Humiston And Mike Israetel are two of the funniest dudes in fitness, they are also the best when it comes to no bullshit just straight information.
That bukake metaphor was something you’d definitely hear from Dr Mike lmao love em both
I'm older than this dude and have less grey hair... i think i'm eating protein just fine...
Thank you for everything! Love the programs, science sprinkled with humor and it all makes sense 💪
Ryan must have one of the hottest bodies in the history of mankind, a greek statue. Amazing
Awesome video. Yes, please address us old farts… I’m over 60 & still want to hit it hard in the gym & keep the muscles I worked so damn hard to build 🦾🦾🏋️♀️🏋️♀️👍👍
i only started growing once i started eating protein. Like really eat alot of protein
very entertaining video but i think protien is overplayed and we don't need that much
are you aware of the testosterone dose study? thye gave men 25 mgs 50 mgs 125 mgs 300 mg and 600 mgs and all of these men only ate 1,3 grams of pro per kilo and the ones in the 300 and 600 mgs dose all gained significant muscle
so this seems to show that 1.3 grams per kilo is enough
please give your thoughts and ideas and opinions on this
thank you
The lucine snorting part had me dying. I was thinking exactly that as you said that.
How long before you train should you be having that high protein intake. Work starts at 430 I'm up at 2am and train for about an hour to hour 15. I normally train on a empty stomach but realise now that's falls into the catabolic state
What a well put together video. I don't even care for protein or gyming right now in my life, and I watched the whole thing cause of how entertaining and educational it is. Well Done. You've gotten yourself a sub
Do some lifting buddy!
It's a goddamn heavenly hobby to have
I didnt have time to watch the video so i just sssumed where he was going and i started boofing my whey, now i can't stop farting vanilla powder and it's embarassing
Perfectly timed for the Humiston Academicians. Started 12-Week PPL beginning of the month. I've done all your programs and this is my favorite so far. First time I've focused on progressive overload. Seeing, and feeling, yourself get stronger weekly is its own reward. That and the small colony of chickens I've been consuming (though even I haven't reached 5 ten-egg omelettes in a day, respect sir. Maybe I'll throw an extra one in before the bedtime shit) means that I'm growing like I haven't since month-1-novice-lifter-me basically sneezed my way up 10 lbs. It's working. I think this will be a good couple of months.
As always, thank you Coach Ryan.
(Get the app).
This channel is one of those fake channels that actually also give false information. He's been called out for it from ppl like Greg doucette, joining Shreveport etc. Only uneducated casuals who don't know any better are subbed to this guy lmao 🤦♂️
Newbie gains
as you age you get less efficient. you need need amino acids since it is more efficient than breaking down proteins into amino acids to maximize protein synthesis
Genuinely incredible video. I know this is a step in sort of a different direction but you should give a shot at talking about the different sources of protein and their respecrive qualities
best moment in this video 0:31 xDD
Indeed XD
Ryan, Specific to first meal of the day for high protein and right after workout... What's your opinion/recommendation for me, who works out at 5:30a.m. before work (my first meal IS right after the workout; 7:00 a.m.? I have been approaching those workouts while fasted. Thank you.
well.. for one side you have the "optimal" and for other side you have the "posible"/"achievable"/"real", etc... so in other words when your first meal is at the same time of your postworkout because in your schedule they are fused, eat a good amount of protein and go on, you will not loose so much, maybe it will not be the optimal and you cant compete on an ironman or win against usain bolt, but you will do good is you keep a good amount of macros, a good calorie surplus and train often.
Great information but I'd leave the stand up act out.
Enjoy learning from your videos. I have 59 years of experience, competed for 20 of them.
Perfect combo of comedy and actual brilliant knowledge!! Great job Ryan
Don’t skip brain fitness… American culture.. 😢
Seriously good episode mate. Cheers from 🇬🇧
Ryan you are f**king awesome! Info is grade A! But, your humor is the shit!! Thanks for the info.
Quality information, keep them coming
Damn man, I appreciate your videos so much. Thanks Ryan for the info and humor. In my younger years I lived in San Diego, surfed 5 days/week (before/after work and on the weekends) and worked out... even with drinking on the weekends I stayed in good shape. At 50 years old, living in the PNW with my family, I'm looking at my dad bod and realizing all those IPAs I dutifully crushed were not a good path for maintaining my younger shape, so working to fix that. The protein debate rages hard between me and wifey. She's a runner and is convinced she doesn't need much protein. She's a biochem undergrad, so I'll let this video's info bukakke her brain and see what happens.
Ironically, distance/endurance activities require more protein, because it increases breakdown. Have you ever seen how ultra endurance runners look? Some are almost a stick. That's what happens when you break down way more than you build up.
“Flicking beans” 🤣🔥🤣🔥🤣🙏🤘🤙😂 Instant like.
Ryan's content is so well done. It's not only informative but highly entertaining.
OK but here is the real question I have Ryan - is that 1g per lb of body weight in total OR actual muscle mass? Because one guy can have 20% of body fat, etc and another can have like 5% for example and have the same weight. I think that makes huge difference don't you think?
What would we do without you trying to keep your platform by reminding us how we do every exercise, stretch, and now eat wrong?
Wow, you're so edgy.... did you even watch the video and absorb the information? I guess you already do everything perfectly, look through studies, apply what you've learned and therefore are above it all. Thanks for your valuable input. Now you can return to your self-fellating.
he's athlean X with more humor lmao I fucking love him
I have to eat at least 3-4 hours before bed, other wise I feel sick and my body is aching all night as if I was hit by a train.
My understanding of the protein absorption rate of 30g was actually per hour not per meals. So if you eat a meal with 90g of protein and it takes 12 hours for that meal to move through your intestines (based on Chinese dinner and morning poo(you know the burn)) then you get 30g of protein per hour for the first 3 hours.
I fully understand this may sound like a dumb question but whatever: what effect would mixing a protein shake with leucine powder have towards getting to the leucine threshold? Does the leucine powder even work?
thats what i was thinking
I’ve lost a lot of weight this year and wanted to focus on pure muscle gains and proper routines. Thanks a ton for all of this info, mate!
Did I miss where he told us the best sources to obtain the amount of Leucine that is needed?
Roids getting you big as he'll. 😂
Before sports science and the internet
Bodybuilders had a debate
Half a gram of protein/1 gram of protein / 1 and half gram of protein per body weight
But all agreed the minimum was 2 grams per body weight for hypertrophy
Then out of nowhere people started talking about you lean body not overall body weight
People then started confusing the matter even more by say what are calorie levels
It was simple just go by body weight as had work for over 50 years
Nowadays you can't eat too much protein as it's bad for you you have to have a maximum of 60 g of protein a day, can't digest more than 20 g of protein per meal and so on
When I was training in my teens/early 20s I used to have minimum of 40 g protein per meal but my protein shakes I made had minimum of 60 g per drink
Before you even get into the specifics of what im doing wrong, you come at me with the Costco card 😂. Also whatever you changed recently is making you look huge Ryan.
but what if you're doing intermittent fasting?
How would protein intake quantity differ for different levels of body fat? I.e a 100kg person with 30% body fat vs a 100kg person with 18% body fat as the muscle mass for both people will be significantly different, especially if both are trying to cut fat from their bodies.
I know he was speaking English, but what did he say?
So take Lucie and proteins! problem solved
Just get to the point and stop acting smart. You tubers are not Einstein
Loved this video!
Funny but very intuitive!
Just got another subscriber!
Also doing cardio first thing before a meal is not ideal then! Woops.
You going to tell us your favorite cycle yet chief or you going to keep pulling people's 3rd leg about everything except the main ingredient in your diet
Amén!
Too much video changes. It's distracting
*[Me making lines of protein with my credit card]*
Wait, what?
A great video but holding the tiny mic is irritating AF
I’ve been raising my hand since you started.🙋🏼
my key takeaway is that im never going to get massive because eating that much protein every single day makes me feel like im dying
Yo, you ruined this by being so vulgar.
HAHAHA ROFL ............... "FLICKING BEANS" ! GREAT !
So I gotta eat 55g of protein right as I wake up?? Well I'm fucked then, I can't imagine a world when I can do that.
Since going hard on training since May I've been trying so hard to at least have breakfast and still the small breakfasts I eat are making me feel so sick. Lunch and dinner no probs, but if this is as important as you say then I don't know what to do.
4 eggs = 24 grams
1 scoop of protein shake = 20 grams (with water so you can slam it down in a minute)
1 cup of oatmeal = gets you about 5 grams and great carbs. or 2 slices of toast whole wheat gets you 8. Or cup of milk if you can handle it.
Avoid eating super big before sleep so you wake up hungry.
It can be done brother. You just gotta find foods you can stomach. And what works for you.
Pour a large cup of coffee with milk and proteins easy 50 g
What took over 40 years of my life to know in 9:24. Thanks!
And you just proved bodybuilders are not dum,
they are mad scientist 😂
1st time watcher. This dude hilarious 😂
Ryan, on the off chance that you read this; you are an amazing content creator and this video is perfect
Świetny content porównywalny do davida dailysa
depends on which kind of protein that you eat. certain proteins like steak take a long time to digest giving a constant flow of aminos. it is not like everything that you eat is gone with in a few hours. every so often i will do a 72 hour fast to reset and give my guts a break like many athletes do. even after 2 days into the fast, i will still need to "use" the toilet proving that there is still food being digested. better to think of a 24 hour period for total protein combining fast and slow digesting protein rather than stress about each and every meal.
can you supplement your standard protein intake with more pure leucine(and the other integral BCAAs that assist in the process) to potentially increase the rate of MPS?
never noticed how nice this dude's teeth are the fuck
First video I watch from this dude. HOLY SHIT this is the best video I've seen on the subject. Insta subscribed
2:20 I don’t understand that position
How does one wrongly eat protein?
That's the question he answers in the video.
As a Texan, we didn't have THAT sex ed class
I'll consume as much as protein as my kidneys allow 💪👴
Principais percepções
🍗 A idade é um fator importante na determinação da quantidade de proteína que você deve ingerir, e suas necessidades de proteína são completamente diferentes dependendo se você está com superávit ou déficit calórico.
🍗 Apenas 10% da proteína que você ingere chega aos seus músculos para síntese de proteína.
🕒 É necessário manter o aumento de proteína por mais de 24 horas para ver resultados na construção muscular.
🤔 O limiar de Lucina pós-treino é essencial para evitar ficar catabólico, destacando a importância da Lucina na construção muscular.
🧓 Conforme você envelhece, você precisa de mais proteína por dia por refeição e tem um limiar de lucina mais alto para poder iniciar e maximizar a síntese de proteína.
💪 Ao contrário da crença popular, à medida que envelhecemos, precisamos de mais proteína para construir a mesma quantidade de músculos que tínhamos quando éramos mais jovens.
💪 Em um déficit calórico, você estará construindo muito pouco ou nenhum músculo, então manter a massa muscular deve ser o objetivo.
Great videos, I love watching them as soon as they come out. If you are going to quote studies it would be useful to hear or see some references. For all the people that are not "sauced to the gills". The general protein intake recommendations from the NIH and most Harvard studies(basically all nutritional scientists) is 0.8g protein/kg of bodyweight. A simple google search of recommended protein intake will show this from multiple/reputable sources, including Harvard, The British heart association and the mayo clinic. So don't worry about protein intake, eat clean and workout hard.
Bruh. Your spotlight on the N64 and bean flicking analogy struck home. I am now in awe of where I developed such an astounding skill set. Dope laugh man!!
Fitness advice videos should start with a steroids disclaimer about the user.
Waittt..you are only 230 pounds?! What?! Im 235, 6ft (100% natural), not fat and I feel as if you look wayy bigger than me..Heck i only got 19 inch arms when pumped..i thought you were like 260 for sure! My mind is 🤯...and im wearing the exact same Aircurve 10 BiPAP machine mask right now! 🤣