The BEST Way to Use Protein to Build Muscle (Based on Science)
ฝัง
- เผยแพร่เมื่อ 26 ส.ค. 2023
- To maximize protein’s muscle-building benefits, there’s a lot more that goes into it than just slamming a protein shake after every workout. Today we’ll discuss the latest science on the best protein sources, how much protein you really need and how your protein intake should change with age, and then how exactly to eat it (e.g., should you care about post-workout protein?) to maximize growth.
Click below for a done-for-you science-based plan that’ll guide you every step of the way with both your nutrition and training:
builtwithscience.com/bws-free...
CHEAPEST meal plan to lose fat video:
• The CHEAPEST Meal Plan...
Click below to subscribe for more videos:
th-cam.com/users/jeremyethier...
Typically, protein sources with the highest digestibility and the highest essential amino acid content are most effective at building muscle. E.g., protein powder, meat, fish, and dairy products. Plant based protein doesn’t score very well, but more on that later. That said, there is some new research suggesting that digestibility and amino acid content may not be all we should consider. A study found that whole eggs led to better muscle growth than egg whites. Although it’s unclear what made whole eggs superior, it may be linked to their cholesterol content and possibly some additional nutrients. Now I’m not saying to eat a diet exclusively of eggs based on this preliminary evidence, but it just goes to show that there may be some unique muscle building properties within protein sources that we are not yet aware of, and I’ll keep you guys updated with any new research.
And what about plant-based protein sources? Surprisingly, a 2021 study found that a vegan diet and a primarily animal-based diet led to similar increases in both muscle size and strength. And this same result was shown in a similar study published just this year. However, researchers highlighted the outcome was likely heavily dependent on two things: eating enough daily protein as well as properly spreading out that protein throughout the day.
How much protein should you eat? A meta-analysis found that protein intakes above 0.73 g/lb of bodyweight per day failed to help build any additional muscle. For the average 180lb individual person this would come up to around 130 grams of protein per day. And remember, this is to maximize growth. Even if you’re below this, you’ll definitely still be able to build muscle so don’t get discouraged if you’re unable to hit that target. That said, in all of the studies analyzed, subjects were eating at either maintenance calories or in a surplus.
But what about when you’re in a calorie deficit? There is some speculative evidence suggesting that the leaner you get, and/or the more aggressive your diet is, the higher your protein intake should be to prevent muscle loss. But again, it’s relatively unclear. So I’d recommend if you’re maintaining or eating in a surplus, to maximize growth aim for a minimum of 0.73g/lb of bodyweight per day. I generally wouldn’t go above 1.2 g/lb of bodyweight since at that point, those additional calories may be better used towards carbs to help fuel your performance and energy in the gym. Whereas when you’re in a deficit, there’s no harm in bumping up your minimum protein intake to 1g/lb a day especially if you’re relatively lean. However, these protein recommendations are based on your total body weight.
To truly maximize the growth you get from that protein, then how exactly you eat that protein throughout the day also matters. Theoretically, if you space out your protein evenly throughout the day (e.g., via post-workout protein), you’ll be able to keep your muscle protein synthesis levels elevated and provide a consistent signal for your muscles to grow. A 2020 study provides support for this. But what about increasing this further to 4, 5 ,or even 6 protein meals per day? Would that provide an even greater benefit? Well, a study compared the effects of spreading daily protein intake evenly across either 3 or 6 meals per day. After 8 weeks, there were no significant differences in muscle growth or any other measurement recorded. So use 3 meals as a minimum, but feel free to eat more than this if it helps make hitting your daily protein target more manageable.
Now, pretty much all the research I’ve covered so far was done with young adults. But as you age, it seems like your body becomes less and less sensitive to protein. So, although yet to be directly studied, it seems that above around 60 years old is when making sure every meal has at least 30-40 grams from a high quality source may be beneficial for growth. Just always keep in mind that above all, your daily protein intake is what’s most important.
![TREASURE - 'KING KONG' COMEBACK SPECIAL [THE TREASURE SHOW]](http://i.ytimg.com/vi/Jx1wyMaQzf0/mqdefault.jpg)
This dude cites sources, including meta-analyses, synthesizes the data in tables all while reporting areas of bias. Edits are professional and the presentation is engaging. I can't believe the high quality of these videos.
I can’t believe it either. I’ve learned so much watching his content.
Yeah except he forgot to mention a very important study that shows better protein synthesis with larger intakes of protein directly post workout and 4-6hours post workout. Thomas DeLuer has a more up to date and accurate video about this exact topic.
💯 thanks Jeremy!
@@Trenislifeand YOU forgot to say that, despite being truly groundbreaking, the study you cited is quite recent and is still considered to provide "preliminary evidences" about this new protein intake paradigm. It still needs to be replicated in order to achieve a larger, more encompassing sampling before commiting to those findings. I saw other content creators talking about it too because they are indeed exciting news.
Jeremy never skipped brain day. ;)
0:24: 🥚 Eating whole eggs after a workout leads to a higher muscle protein synthesis response compared to consuming egg whites.
3:57: 🥦 A vegan diet and an animal-based diet both led to similar increases in muscle size and strength during a 12-week training program.
7:48: 📚 Protein distribution throughout the day may impact muscle growth.
eat protein with fat for greater absorption. ez
I think the fat helps with absorption. Don't quote with me on this, but I feel like protein shakes haven't helped me that much.
Nowadays I mostly focus on just buying meat, eggs and dairy. Occassionally I supplement with shakes but I stopped wasting my money on them and instead just buying real food.
@@KirinFire96 Every single protein source is associated with fat :) I try to eat more whole foods as well, but if I do take protein I do include some fat to it
This is probably just Protein+Calories being better than Protein by itself. There is no control group matching protein and calories
Anything else I can eat other than eggs after a workout?
Ayushman getting recognised for his smart Brains globally lmao
I know right 😂😂😂
😂😂😂😂
Boycott his movies...he is a typical bro science desi Sharmaji ka beta household guy
Lmfao😂
What an absolute tard. I've had vegetarians spout the same crap at me about digesting meat 20 years ago. "Okay so how am I not 2000 lbs by now by your logic, soyboi?"
🎯 Key Takeaways for quick navigation:
00:27 🍖 Protein type impacts muscle building. Protein powder, meat, fish, and dairy are effective sources, while pea-based protein is less so.
01:53 🥚 Whole eggs might have unique muscle-building properties, possibly linked to their cholesterol content and other nutrients.
03:46 🌱 Plant-based proteins are effective for muscle growth if you consume enough daily protein and distribute it properly throughout the day.
04:54 💪 To maximize muscle growth, aim for at least 0.73 grams of protein per pound of body weight per day, up to 1.2 grams. Protein intake can vary based on body fat percentage.
07:11 🥛 Protein powder is a cost-effective way to meet your daily protein intake.
08:57 🍽️ Distributing protein intake evenly across three meals per day may benefit muscle growth. More frequent meals didn't show significant differences in muscle growth.
Made with HARPA AI
Thx a lot bro this was helpful to skip the points i knew already 😊
MVP
Awesome comment
The sheer amount of efforts you put into these videos really shows, the second I have a question in mind, you just follow it up with solid study based data. Thanks Jeremy
Also, the humor is spot on!
same thing happened to me watching it.
Literally I’m a university student studying sports therapy and it really helps
some of if not the best videos on youtube for fitness and simply breaking down complex subjects. youve smashed it
As I try to figure out a well balanced routine for muscle growth, you’re informative videos are a HUGE help. Thank Jeremy!
Your*
@@ilarirantala7402 Our*
@@ilarirantala7402Long commercial for his powered protein.
Jeremy is definitely one of the best out there. Does his homework and breaks it down. Ask important questions and provide scientific studies for answers.
I love that you have specific studies that you've researched for these, really makes your vids stand out!
Great job translating science into easy-to-digest (no pun intended) content for everyone! Amazing delivery and top graphics. Keep it up, Jeremy!
No doubt one of the most (or maybe even the most) helpful and enlightening video on this topic on TH-cam! Many thanks man
Great video! Not only is the content excellent and evidence based, but your video editing skills are incredible! Nicely done.
Great content as always! Thanks for all the hard work you do to keep us informed!
Wow, so much work goes into your videos, I really appreciate all the effort. It's so easy to take in all the information and it makes sense start to finish, especially given that it is all backed up bz several studies for each point made. Thanks so much, keep up the amazing work!
Key Points:
Importance of Protein: Protein is crucial for muscle building but is often misunderstood.
Types of Protein: Protein sources are ranked based on digestibility and essential amino acid content. Animal-based proteins like meat, fish, and dairy score high.
Whole Eggs vs. Egg Whites: A study showed that whole eggs led to higher muscle protein synthesis than egg whites, possibly due to additional nutrients in the yolk.
Plant-Based Proteins: Despite lower digestibility and essential amino acid content, plant-based proteins can be as effective as animal-based proteins if consumed in adequate amounts.
Optimal Protein Intake: Around 0.73 grams of protein per pound of body weight per day is recommended to maximize muscle growth.
Protein in Caloric Deficit: Higher protein intake may be beneficial when in a caloric deficit to prevent muscle loss.
Cost-Effective Protein Sources: Protein powder, eggs, milk, and canned tuna are among the most cost-effective sources.
Protein Distribution: Distributing protein intake evenly throughout the day may lead to better muscle growth. A minimum of three protein-rich meals per day is recommended.
Imagine choosing egg whites over whole eggs 😭
If you eat 3 dozen eggs per day during a muscle building phase you will be shocked.
Imagine choosing chicken menstruations over plants 🤮
@@phoenixrisin2269 🤡
@@AaronVets🤓
This might be a dumb question but is a scrambled egg the same as eating a whole egg?
Good work man - I'm really happy to see someone who makes such regular reference to the primary literature when answering fitness questions.
Best protein is what mom cooks 💪😤
I like to make a point of returning the favour to your mum most evenings :)
Hard to count that correctly
Can never go wrong with momma's home cooking
Lol
This is so great to get a detailed science-based explanation citing original articles and meta-analyses, and presenting the protocoles that were followed and the results ! Many thanks ! Great animated illustrations as well !
I love this man. Delves into all the research and presents the findings beautifully and intuitively.
your videos are amazing!! PLEASE KEEP POSTING THESE QUALITY CONTENTS!!
Overall your content has been great over many years and keeps getting better, I think the motivation in the end is your building and progressing a business and your body.
One of the best videos I've seen on the subject and I've been following this subject for years
Thank you my dude
This channel is the training help I would have needed 20 years ago. But it's never too late!
Grateful for this content, these videos actually get me excited for working out for the first time in over a decade.
I recently found this channel and have been binging the vids as I really respect the amount of research that is used to back up certain points while also not forgetting some more anecdotal views from people. Not everything has a study done for it and its important to still look at other evidence even if it isnt as rock solid. That said, what really wowed me and will have me sticking around for the long haul is the small plug for your own protein powder. Both admitting that its on the pricier side, and suggesting that you could use any protein powder is such a shocker to me that I may actually consider buying from you next time I get protein. That sort of honesty is SO hard to find nowadays in general but when we are talking fitness youtubers? Oh my god its unheard of. Thank you so much for your videos brother, seriously. This is the channel I needed to bring myself past just futzing around at the gym. I am a 25 year old 6 foot 220 pound man, I've been obese my whole life and have been working towards slimming down for years, but sometimes all the advice is hard to understand. There is no great generic advice that you could give people besides work hard since the details are so important. Thats why giving people the facts and info to suit their own needs is so much more effective than telling people a routine they should stick to. Its like the difference between telling someone how to use an equation in math instead of explaining how the equation works first. Much love man.
Good points! And very encouraging to see you with the right attitude on your fitness journey. As you work to achieve your goals, keep following honest, quality people like Jeremy Ethier. It's a good sign that you understand how good this channel is.
Good shit Jeremy. I’ve been on your intermediate program for about a year and went from 125 lbs to 165 lbs at 5 ft 10. Thanks for everything you do
Easy to understand, steeped in evidence. Thank you, Jeremy!
67 years old and have been bodybuilding for most of my life. I am a somewhat "slow digester" thus eating enough protein is quite a challenge. Eating protein four times a day mostly expanded my waistline. Cutting back to two meals a day reduced my waistline, but I also lost some muscle size. My strength remains pretty good, even some gains. Your video provides some excellent detail about how to approach the process backed by research.
I also do two meals Or someday’s I’ll do OMAD. I go walking up 5 to 6 miles while fasting. I’m working on getting lean and getting abs. It’s a working progress. I eat 3 organic eggs and avocado 🥑. With one or two waffles. Greek yogurt.blueberry. Sometimes I’ll do oatmeal.
Glad to hear someone else is also a slow digester!...😊
Respect!!!
You consider a 12 week study relevant for something to follow?
the envy is real@@donaldkasper8346
This was a great, detailed breakdown, brother…thank you! 🤘🏼
You're literary reading my mind with your videos, amazing stuff !
Spreading your protein out over the day is such an old school train of thought. So many articles online now are saying you can smash all your protein in one or two meals and have the exact same benefits.
You're such a legend Jeremy! Thank you for another golden video.
Awesome video, man! Concise, on point, comprehensive and understandable. Cheers to your content 👏
I consume 30g protein over 5 meals per day every 3 hours. This helps me to control my hunger and break up my protein consumption into manageable amounts. I have been on this eating plan for 5 months now, which is the longest I've ever been able to sustain a "diet," and so far I have lost 20lbs.
It was all thanks to fact based information like yours. We need more people like you in the fitness community to help educate people about nutrition and fitness rather than try and sell the latest trends.
Keep up the good work 👏
I usually eat two meals or I do OMAD. I eat 3 eggs.I was up to 6. I’m working on getting abs and lean
30 or 300?
you mean 30g of protein with each meal ?
@geno5169 Carnivore diet will get you there in 1 month. Add some fruits pre workout if you want. Bet.
One meal a day. All meat and fat.
Crazy how well put together these videos and the information is. Really impressive!
What a terrific video! As a strength trainer, I'm always trying to help my clients make sense of nutrition information, especially when it comes to protein. It's so difficult to summarize all the factors. But you do a terrific job of this in 10 minutes, and you do it in an engaging way. Definitely, this is a video I will bookmark and share with clients. Thank you!
I usually eat eggs for my protein. I was eating 6. Now I cut back to 3 . I love salmon. This video was very helpful?
Dsddsdds 8:50 d🎉 wd
@@geno5169 LOl eats causes hearet disease because its high in cholesterol
@@geno5169watch the cholesterol bro id do like 2 eggs a day, overloading the cholesterol isnt the worst thing ever but it can
Have some pretty bad consequences that’ll make you regret it if it did happen
@@austinkottke8503bro I eat 5 eggs a day can u say how it's harmful....
If u eat just white do u have to worry about cholesterol
Love love love your videos! 3:53 I follow a pescatarian / no dairy diet and I too was able to see a growth in muscle when counting my macros diligently and like you mentioned, besides my plant based protein shakes and fish, I def tried multiple sources for protein like eggs, overnight oats, wheat everything, pasta, legumes. Totally doable.
Seitan has tons of protein. One of my fav. Wheat gluten used in making seitan is over 70 g of protein pr 100 g.
Recommend it if you haven't tried it.
Try going vegan, most fish is full of heavy metals and microplastics these days. I feel much better 5 years after going vegan and I had a very healthy omnivorous diet before. Can get your omegas from flax, chia, algae, etc. 🌱💪🏽
Very good video!
I often stopped eating protein because the thought of eating 6 times a day was utter torture and this is not a good thing because I realized that
eating/cooking/preparing meals is actually very fun (even though sometimes time consuming, if you don't prepare)
Eating/cooking like that and splitting your protein ''even'' feels more natural and you feel more active and better overall.
Maybe the eat 6 times a day method helps some people but it wasn't the right thing for me because it also makes your bloodsugar go up because of the insulinproduction your body initiates, if you eat something (Thats the reason why you shouldn't eat snacks) and you feel drained, get pimples, you skin gets worse in general, you feel lethargic and so on and so on.
I always tell people that everyone should get to know his/hers body and you just gotta find out what works best for you, learn from other people and decide then what you gonna implement.
Its a constant learning process though and I appreciate the class Mister Ethier
Such a great video, you really hit the topic on each video to answer all the questions that we have and pinpoint every details so we don't need to search by ourselves.
Undoubtedly the best video on this topic I've ever seen. Just what i was looking for. Thank you Jeremy. May God bless you man!
LOLOL
Really good lesson thanks. I do wonder how, or if this changes with different age categories. It would be pretty important to understand this with the growing number of people trying to stay in shape as they get older, or making a start when they are older
30 - 40
40 - 50
50 - 60
etc
Jeremy is the man, consider buying his protein powder every now and then to show support.
Love how you base everything on science and not opinion. Love your videos.
The effort put into this shouldn’t go unnoticed or undervalued 😊 thanks a lot for such a well rounded guide
I've seen everyone criticizing Ayushman, but from what I understood, is he tried to hypothesize is the preservatives used in whey keeps it going for years, now as we all know, milk being a natural product takes 3 days to get bad, while whey, takes years to get bad. Why, because whey is one of the most consumed product in bodybuilding and fitness industry and if someone is trying to criticize something on such level instead of judging it would be far more superior and productive for the present and future generation to dive into the depth and look at the other side of the coin. In my belief, even if I don't consume whey, again, being the largest consumed bodybuilding and fitness product it should also come out as being one of the safest as well.
Even more valuable info than I expected. Thanks as always Jeremy for staying up to date and presenting info so clearly.
Amazing video bro! I've been following for years and I love the science backed to pro tip ratio!
This is some great info. Simple, thorough and a nice balance of science and anecdotal.
Love the content and very informative. It's amazing to me that we are still so blind to food absorption, diet, and exercise affects the body. I personally think that minimal weight training, a calorie deficit, and healthy food choices are 75% of the battle. Think of it as a car on a race track. If you are hitting the lines 75% of the time, you're going to be fast around the track. If you start hitting the lines at 90 or 95% of the time you're going to be faster. But how many seconds are you going to shave off the 75% time? It will be car lengths in the end but the cost is also high. And 75% is gets you a pretty damn good time.
Get to 75% then start to tweak and adjust and with a ton of effort and sacrifice you might end up at the 1% of the population that can get shredded. But make the 75% you new life standard and no matter where you are in the training, you look pretty damn good.
This was a brilliant, well thought out video. Well done bro 👏
Fantastic video. It is so well illustrated. Thank you so much Jeremy !!!
Thanks for providing high quality videos. You are amazing!
I've been running a calorie deficit for the past few weeks while maintaining .8g/lbs of body weight protein intake. That's about 175g of protein target a day and it's pretty easy to hit with protein shakes, eggs, lunch meat, Tuna (the $0.88 packages rock!), eggs and fish. I've been loosing 1-2 lbs a week and gaining muscle mass with a 5 day a week core workout and 16-20 miles (total) of walking per week.
Be careful with all that tuna. You could get a buildup of mercury
Beast
@judge831 no one says that about titanium dioxide or aluminum but yet we still consume it world's twisted
@@judge831and you make sure you dont walk into a busy road while making uneducated comments. That's way more likely to happen
@@judge831yep
I really appreciate all of the caveats you offered like "May mean" and "May result in" and "we suggest" and "suggests that _____" and "the best science we know as of now" and such. Studies can often be misleading (such as small sample sizes, not being Randomized Controlled Studies and so on) and a lot isn't concrete. It's really reasonable, responsible and great to offer caveats when you offer a guideline for people. Really great work, as always. Thanks!
I really appreciate how you broke this down and as always, backed it up with data.
Thank you so much for the scientific explanation and knowledge. Your killing it. Keep it up I really am learning a lot and thank you
amazing video as always jeremy! As a follow-up to protein, what about cholesterol/blood-pressure and body building? In the past year, I felt amazing and bulked up to my strongest and highest weight in the past year from powerlifting and mostly following your vids. However I then went to the doctor and they told me my blood pressure and cholesterol sky rocketed (vs a few years ago), so now I'm trying to balance my love of weightlifting and salty meat with cardio and salads (lol). There's also a high correlation between body-builders and high blood pressure (and thus early deaths). Would love to see a video tackling this subject next!
I doubt there is a legitimate correlation between bodybuilders and high blood pressure outside of steroid users and/or bodybuilders that don't eat right. Get .8 to 1 gram of protein per pound, have fat make up 25% of your total calories (mostly monounsaturated and polyunsaturated fat), and the rest of your calories should come from carbs (including ample fiber), and you're on your way to both gains and health.
@@annaku_lickalicious my guess as an NASM Certified Nutrition Coach with a degree in Nutrition is the high amount of saturated fat in her diet, along with too limited monounsaturated fat and soluble fiber led to her issue (unless she had a genetic propensity for cardiovascular issues)
Also eggs are super high in cholesterol and so are some protein shakes
I appreciate that Jeremy focuses more on the nutrition side than most any of the other fitness channels i subscribe to.
Thank you for all of your amazing, not to mention free content Jeremy! You add so much value to my life! Keep knocking it out of the park!
A
Amazing video man!! Thank you for being the light in this industry. Thank you❤
I'm still trying to find balance and figure myself out. This was really informative and helpful! I do wish you had gone into the different forms of whey protein and maybe a bit about collagen supplementation for protein.
I can help a bit with some of your points.
For protein supplementation, stick to whey. Make sure to read the label and get one that has the highest percentage of protein per gram of powder. For example, let's say two proteins each have a serving size of 30g, but one has 25g of protein vs the other with 17g. This means the first one is 83% protein, the second is 57%. Go with the first one! You can get 25g or more from a serving of good whey protein. There is strong research showing the benefits of whey supplements.
Collagen is a form of protein. However, it's not what you'd take for pure protein supplementation. Collagen is for other benefits, such as joint and skin health. You would be unlikely to take more than 10g of collagen per day. And not all of that is protein. A good collagen supplement might give you 8g of protein, vs 25g for whey. Also, there is not yet very strong research on the benefits of collagen supplements.
@@matthewschenker3170 Thank you! I currently do a scoop of whey (preferably isolate, 25g protein) and a scoop collagen (typically bovine at 18g protein, sometimes marine at 11 grams) in my post-workout thing. I am for no more than 2 grams carbs or fat.
I did not expect human muscle..that plea No No was hysterical in the background.
Your videos quality and scientific presentation never fails to impress me.. Great effort!👏
I love how each time you deliver a fact you quote the reserach and present it :D Thanks a lot!!!!
Thank you for including vegan/vegetarian diets!
Amazing video as usual! The only thing that triggers me as a metric system user is that you give protein weight in grams but body weight in pounds 😅
So glad I stumbled upon your channel, I made sure to subscribe. Thanks for the great information you provide it’s really helpful.
Man, this guy is good. You just got yourself a new subscriber. thanks so much!
Hey man, love the videos!
Quick question, how important are rest days when training for muscle growth?? I've heard people say you need at least 2 rest days a week and others say you don't need any as long as you spread out the muscle groups you're working over the week. Any info would be great, thanks!
Did you find the answer bro?
Muscle only grows when you’re resting ,I am no expert and go five days a week ,was up to 130kg now slowly creeping back to 110kg ,rest days essential
That's why Dahmer was getting bulky, eating all that human muscles 💀
It may not be best practice but i've had a lot of success doing the following:
1. Double scoop whey shake 1 hour after i wake up
2. Lunch
3. Dinner
4. Double scoop casein shake 1-2 hours before bed
I took my bench press from 40KG to 75KG in 8 months. What makes this work for me is that its so damn easy to stay consistent. I set an alarm for each protein shake so I never forget. I plan to keep doing this until it stops working
That’s a lotta food! I usually eat 2-3 eggs mid day and a 16oz steak for dinner.
This is very informative and helpful! Thank you Jeremy Ethier for going all through the papers and synthesizing this in a very easy-to-understand format!
So I've been following Jeremy's suggestions for caloric intake, macros, etc for some time, based on his research. The problem is I'm insulin sensitive, and am finding it difficult to get my protein(1g/lb of bw)in only 3 meals, so I don't spike my insulin 5 times a day.
If you are insulin sensitive you should decrease your carbs to avoid insulin spikes. Do keto (max 20g carbs per day), 1.8g/kg of protein and adjust the fat to reach your calory intake goal.
What helps for me is to have a protein shake with every meal. I have a problem with that too.
I’ve been doing a guided keto meal prep program for 3 months and my insulin resistance reversed significantly and I was finally able to lose some weight. I also don’t gain very quickly when I take a break because my weight loss was very slow and sustainable.
woah this was truly eye opening, im consuming like 190 grs of protein on average per day from both animal and plant based products while weighing 159lbs and i've been using the same proportion since i started training a year and a half ago, i've gained 22lbs up to now and i thought that i may be missing out on some gains (i figured id have gained at least 9-12lbs more if i ate more protein) but now i realize (given that my training split is full body with PPL focus 3x per week 90 mins each with 60 total non-warmup weekly sets and is practically perfect) i might not be eating enough fats and carbs, who would have thought! (I completely knew from the start but i cannot bring myself to eat more, plus i run and do karate so theres too much cardio draining my calories)
9:44 the issue with spreading your meals upwards of 4+ meals a day is you'll be spiking your insulin too much. This can lead to diabetes, digestive issues and other health problems.
Yeppppp
Jeremy youre the best!!! I learned a lot of forms from your video and continuing to learn about nutritions
Take that, egg white mafia….
great info as always mate! 👍
I was waiting for this video for ages, thank you very much
Jeremy "a big thank you for educating me on protein consumption throughout the day." I have a better understanding how protein drinks work and eating protein meals thru-out the day for a better muscle-strength improvement. Please continue with more educational video. Very informative. 🤔😊
"research" literally changes daily. i'm convinced absolutely no one knows anything anymore 😂
Agreed.
That’s academia
Fn a how do I just lose stomach fat😂
@paulcarpenter7844 eat less calories
Can't agree any less
Moral of the video:
Protein intake must be 1.3-1.6g times your body weight. Evenly distribute it throughout the day in minimum 3 meals.
Bro that number varies so much.... 1.3 is an INSANE number. .7 is a perfect amount to build muscle.
he aint watch the full video😂@@Lucas-yw1oe
"Bruh..." He straight up HIGHLIGHTED it for you at the end in the summary XD 0.7g - 1.2g per pound (not kg) bodyweight. 🤦♂Orrrr, he DID put it more simply for people who don't listen, just stick to 1g per pound XD
Once again very informative and fact based! I appreciate your effort!
0:09 Bro is also eating the scoop with the protein. That is why it takes 3 years.
Protein requires lots of water to digest, so keep drinking!
I love drinking(and driving)
I appreciate your solid, logocal, researched approach.
You're very easy to listen to, and you make videos interesting and educational. Thanks for that!
Jeremy, what do you know about the “leucine threshold” - does having a meal of 18 gr of protein really help, or do I need to try to get to 30gr each time?
yes, this as i understand it this is the limiting factor to how much protein your body can absorb in one sitting. not purely the protein macro figure.
Man thank you so much , you expanded my knowledge and now I can build more muscle and lose fat , keep up the good work
Ever since I started an office job I know I need to do something. I did physical labour kitchens for 15 years and never had to exercise. Now I do. I am also losing muscle due to not lifting any giant boxes anymore. I have been watching your videos and you do great work, I am just mentally preparing myself right now for lifestyle change like I did when I quit cigarettes, then weed. Sugar is my downfall lol find it harder to quit then drugs. I subscribed, thanks for your videos. I have learned a lot lately not just about exercise, but health in general. I forgot to add, all these studies and citations are great. I imagine its a lot easier now to lose weight, gain muscle, then it was 100 years ago with our limited knowledge.
This is very useful🙏🏼 thank you for your great work mr jeremy
Bro we want full weight gain , muscle building routine A to Z ❤
I always scratch my head at the 30g/meal recommendations. Pro body builders as an example simply can’t get to their protein targets if they adhered to this, it’s impossible. Unless they wake every two hours in the night for a protein shake lol.
Myself as another example, I’m a pretty big fella. At 188cm and 115kg on a weight loss program, my protein goal is 180g/day. And even that level is hard to hit, despite being a meat and protein powder consumer. If I restrict myself to 30g per meal/snack… I can’t hit the target unless I start gulping down smoothies at dawn lol.
Exactly. I wouldn't view the 30g protein per meal that strict to be honest. There's also science out there that doubts this number in general. I sometimes eat 80 g of protein in one single meal and it works fine as well.
Not true, pro bodybuilders eat like 6 meals everyday. Yes it's tough to eat that much food but they do get in their protein like that.
@@KirinFire96 Yes, and now think about it. 6 meals x 20g of protein is only 120g of protein in total. Pro bodybuilders need much more than that. Get it?
@@manne8575 They most likely eat big portions. Also dont forget the roids. Testosterone for example boosts protein synthesis a lot and it lasts hours.
Either way I think the protein requirements are blown out of proportion. As a beginner you only need like 0.7g-0.8/lb of protein anyway. And don't forget that carbs are protein sparing, so you need those too.
The more muscle you have, the more protein you need. As a beginner with low muscle mass, I wouldn't overthink it too much and rather focus on training.
@@KirinFire96 Yeah right, I agree. But that's the point, they have bigger portions. So they have to eat a lot more than the 20-30g of protein the video talks about.
Just a good video. Guy seems to be a decent member of the fitness community and has a talent for good explanation. I also really liked the transparent work with scientific evidence! Keep it up!
Thanks for this brother. Starting my journey back to health. This video help a lot 💪🏽😎
Remember, it doesn't need to be as complicated as youtubers make it seem.
They are incentivised to make you feel as if you must keep watching their videos to not make a mistake and lose all your progress.
All you need to do is eat enough protein, push resistance (work out), and use common sense.
The rest is likely to not matter for most people.
Just set your goals, learn your workouts that should be based on your goals, eat close to 100g of protein a day, and stay consistent.
100g is not much. i weigh like 93kg, i need 180g of protein.
Sorry you are not correct. As someone who lifted a lot when I was younger, I got zero results which is why I never stayed with it. I also maybe ate once a day rarely slept for more thrash a few hours and was very much in depression and high stress. Those things all matter. Yeah you'll get some muscle but protein amounts definitely matters. 100g is right if your like 130lbs but not if your higher then that. Cool broscience though.
1g protein / lb of weight
Ayushman khurana😂
WhatsApp University graduate 😭
found ur channel and started falling in love with ur videos. as a science type I love study based knowledge based on facts. short good video on the point! thank you
This channel is a gold mine of great information.
Thanks that you also consider the vegan diet! I must say, I haven't felt any difference in muscle growth or during diet between vegan or vegetarian food (both were superior to me than with meat). :)
🌱💪🏽