"The protein is the thin slice on top. The main driver of mass gains is the resistance training." It's crazy how SO many people, even highly educated fitness-oriented, lose sight of this. It's so easy to spend endless hours researching/obsessing about calories/protein/supplements when it's all just a "thin slice on top" compared to actually getting one's butt into the gym and doing the volume of training required for mass gains.
I know so many people that make sure to eat extra protein and drink protein shakes and take eaas and BCAA’s, but none of them lift weights. People always ask how much protein do I get and what types of protein they should use, etc. No one asks about lifting weights or working out. It’s hilarious. Like Ronnie Coleman said “Everyone want to be a bodybuilder but don’t nobody want to lift no heavy ass weight”
you're absolutely right, funny how back in the day it was kind of the opposite where people trained like animals but didn't have their nutrition game on point.
Perhaps the idea that "abs are made in the kitchen" is being taken too literally. I've heard it's 80% diet and 20% exercise which doesn't seem to be true.
What about elevated IGF-1 and cancer risk with increasing leucine, and aging and methionine. Are these factors considerations or are we purely looking at growth, and ignoring long term health?
These interviews about protein really highlight why it is so important to listen to the scientists who have a narrow focus in science. They know what they're talking about with respect to their focus. On the other hand, too often, people hear a general scientist or doctor give advice about something that confirms their bias and latch onto it.
Thanks 🙏 for the Video,... Lot of questions answered that I had for a long time,... I am myself a little bit on weight loss journey and I am also gaining muscle at the same time,.. not to much but it is working in my situation, but I am doing it over a long period of time. ,Thanks guys ,...
"See food" diet. Loved that expression. Bulking and cutting (if done properly) is the way to go. I tried fasted training a bunch of times. I came nowhere near my normal weights. All because I wanted to lose some fat. Come to find out all i needed was to cut sugars/carbs and up the fat and protein intake.
Thank you for these videos about protein. This last one was in particular very useful for me. I am not an athlete but I work out a lot, (at least 5 times a week) and I always wondered how should I better my performance when it comes to nutrition.
Looking at your profile picture (you look absolutely stunning and healthy) I have only one piece of advice. Keep up your current exercise and diet routine. 👍 🙂
This is not a question about this video, just one in general. What are your thoughts on grains and phytic acid/other nutrient absorption reducing contents. I’m very new to the importance of eating healthier than average and I’ve heard a few people talking about it as a reason to cut down on the grain consumption (mainly oats) but you seem like a big advocate of eating more of it. Are there some things to look out for or specific preparation techniques and is phytic acid even a thing?
hi, see our "how to cook beans" video where we touched (albeit maybe briefly) on this question in the context of legumes. We have more content in the pipeline on "anti-nutrients"
Small question on the last study posted (doi 10.3945): The participants in the high protein group (100Kg bw and 74Kg lbm average) gained 40 Kg on bench press (107 to 146) and 170 Kg on leg press (171 to 340) in 4 weeks. If I am reading the study correct they did strength training only 3 times per week. Twice with weights. Other strength related measurements did not increase as much. More like 10%. I understand that these subjects were overweight beginners, but still these load increases seem unrealistic in 8-12 workouts on a severe calorie deficit. I have seen results like this before in some studies so is there maybe something I am missing about how bench and leg press 1RM is measured for studies like this?
I would guess that they mistakenly reported those numbers as kgs when they were lbs. "[N]o participants were regularly performing resistance exercise nor were they regularly performing structured progressive aerobic or anaerobic training". I would say that a 107 kg bench press for someone who doesn't regularly train is very unlikely, let alone be the *average* of a group of people with these characteristics.
So is the take home from the series eat a varied diet with lentils and beans and whole grains (If you are older make sure you hit the soya and tofu etc) but generally don't worry about your diet. Do get some resistance training in though.
Thank you for the series Dr Gil. I would like to ask a question. I got hemorrhoids and hydroceles from about a decade of lifting weight. I am 42 now. Is that because I don't eat enough protein? Or is it mostly just genetics? Thank you in advance.
I like the format and that I can read up on the science that produces the claims made in the video. Maybe asking a high carb guy low carb questions is questionable ;-) I'm low carb, most of the time keto. I'm not a pro athlete by a long shot. But as hobby athlete doing competitions with ~4min high performance excerices, I do far better with low carb, while become older at the same time. Depending on training load; my carb intake varies drom day to day, but usually doesn't take me out of ketosis. I tried train low compete high for some time. But I probably failed on timing, but think this might be something to look out for. One topic that was actually skipped is long term health for athletes. We have a lot of cripples in the pro athlete community after only performing for some years. Maybe this should be considered as well when talking sports nutrition.
For athletes who train either multiple times a day or day after day for long periods of time, they need to refuel and beging glycogen resynthesis as soon as possible. Carbs post workout also trigger a greater insulin response which slows and even stops protein breakdown. Most high level athletes will sip on carbohydrate containing beverages before and during their workouts to sustain performance and energy balance
@@Parker_Miller_M.S. it just sounds like post-workout carbs indirectly improve performance (by way of optimizing recovery) while pre-workout carbs directly improve performance
Post for recovery and refuel so the body is ready well ahead of the next round. For tour de France riders yes some before, some during event, some after. Lots of nuances depending on person, sport, intensity...
@@DarthNoshitam yeah that's more or less it. Really athletes should just consume liquid carbs 1 hour prior and during practice or competition (30-80 grams per hour, mixed carbs appear best) to improve/sustain performance then whole food after. If the athlete does long distance endurance events, some protein with carbs has been shown to further improve performance or at the least be as good as carbs only. The extra calories don't hurt and it may preserve protein balance better
@@DrAJ_LatinAmerica any endurance athlete who is performing longer than 30 minutes imo should have some liquid carbs to consume if possible since there are very few draw backs. Even adding a little protein for ultra endurance has been shown beneficial
Hi Dr Gil, thanks for these videos. Can you do another one on what you eat in a day to hit the amount of leucine you need and whether you would adapt that for an elderly relative? Do you, for example, choose to give them animal protein as it's more easily available or would it be more about increasing their activity? Thanks
I do have 2 questions after reviewing this and other data: How long does amino acids from protein stay in our bodies, and can be utilized for muscle repair? What happens to excess amino acids that never get used? Thank you for putting these together.
Excess amino acids that can't be used by the body turns it into fat in your liver. If too much fat in the liver, you start to store in the viscera ("tummy"), and if you have even more fat. It gets stored under your skin throughout your body. You excrete some excess fat in your stool also, but only if you eat enough fiber and fluids to poop it out. But people who eat a lot of protein don't poop frequently to flush some of the fat out. That's when they start to harm themselves internally, leading to chronic inflammation, etc.
@@baileyapes6042 But what qualifies for being and "athlete"? And even athletes do not need maximized hypertrophy for long periods. The only exception is bodybuilders. Most athletes cycle the amount of protein based on their goals. And too much hypertrophy makes you slow.
@@unholyquail4560 a raw definition of am athlete is someone who does ca. 3 times Structured Trainings /per week. But of course it highly depends on the sport, goals an intensity. As an endurance athlete(also strength endurance and overall strentgh training as addition) i never eat more than 1.3-1.4 g/ kg lean(!) bodyweight.
Sir please make a video on soy protein. Many people and doctor, fitness trainers says that eating more than 100grams soy protein or soya chunks increases estrogen level in our body. Is it true? How much soya chunks should we eat?
ANY expert on Hormones would say these guys are about 30 years behind on science. Soy contains phytoestrogens that is a estrogenLIKE substance that can connect to estrogen receptors but.. WITHOUT the estrogenic effect. In the 1980's people didn't know this so they created the myth.. which was debunked int he 1990's. So anyone who does not udnerstand this fact that has been around for more than 30 years has not actually read the recent and complete literature on it. Basically this proofs that they are a quack and not qualified enough to inform people on the subject. It is a great tool to test influences and doctors on their merits really. Because face it.. we want the training or Doctor that read the latest information and uses only the highes quality of evidence and application. Yet all the "many" people you found.. used info from 30 years old where there is now newer and better info. My advice? Block them all, they do not deserve the stage or title anymore. Not in a long shot.
I keep hearing 60% of protein consumed turns into glucose? It would have been interesting to hear his views on that when it comes to low carb diets. Also being 'fat adapted' and therefore sparing muscle glycogen would give an athlete the edge at any intensity?
wow, this is so different to the diet advice that Prof. Dr. Valter Longo gives, claiming that eating too much and too often animal protein triggers growth hormone which triggers aging (mTOR pathway) my experience is that I look way younger & generally better if I limit animal protein at least not overdo them. high quality sources is also crucial here
Several times i eat my protein like 6 to 10 hours after the exercise and still get good hypertrophy, for me at least, since i eat my ~185g of diary protein im fine
There is no way you gain 2 pounds of muscle in 4 weeks on a caloric deficit, or even on a surplus. That would mean you gain more than 200 pounds of muscle over a year, and he said you gain twice as much on a caloric surplus. Obviously these results are interesting for short term results, but the question is whether high protein outperforms normal protein for long term results. After all, lower-protein diets are healthier overall.
Just depends on your average daily calories. If you eat 1.6g/kg, weigh 90kg, and eat 3000 calories each day, protein would make up 576 calories, nearly 20% or daily calories.
@@Parker_Miller_M.S. .. yea I know.. I could calculate that from my Calories and Weight.. 112kg and 4800kcal.. But I Wonder If their is any Data on ~isocaloric Diets and measuring the daily calorie% from Protein for those health and or musclebuilding markers
@@Slizz I don't think percent of daily calories is really much to be concerned with. Regarding isocaloric diets and markers of muscle building like fractional synthetic rate, lean mass, fat mass, and other biomarkers like IL-6 or CRP I'm honestly not sure. What's the overarching question or reason you're asking?
Could you clarify the place of leucine in that pyramid hierarchy? My understanding is that this is the major problem with plant based proteins (that they tend to contain insufficient quantities of leucine). Are you saying that I shouldn’t worry about where my protein comes from and more about actually getting a high quantity of protein?
Although protein requirements for athletes is an interesting subject it is relevant only to a tiny part of the population. What needs to be covered is the optimum amount of protein, fat and carbs for the longest and healthiest life.
I disagree. Exercise is pushed upon people just as much as healthy diets are. When people do one they can't do the other. I've been there. I have exercised my entire life and decided to switch to a whole foods plant based diet. I couldn't take it anymore after 6 months... I could hardly get myself to go out and run or lift weights anymore and I felt tired constantly. I supplemented b12 and took a multivitamin, ate plenty of nuts and beans etc. I don't think I was getting enough protein for how active I was. Even with a few servings of meat a week, I can continue to exercise more easily. To be an "athlete" for an extended period of time while being on a whole foods plant based diet isn't possible for most people.
I think this has been covered but in a broader sense. There's an emphasis on this channel to follow dietary patterns rather than diets themselves. A lot of the studies covered on this channel seem to revolve around the Mediterranean structure which is unsurprising as it's likely the diet with the most data. Typically it's a pattern of 30%-35% fats, 40% - 50% from carbs and 15% to 20% from protein. There's definitely some variation but this seems to be the trend that has the greatest amount of data when looking at dietary patterns for longevity. Obviously the quality of the food source is more important
I'm sorry, but Atkins is definitely not Keto. Atkins diet, unless in a massive calorie deficit, will not get you in ketosis. The Keto diet is the only diet that can actually be measured in the body. If you're not in Ketosis, then you're not doing Keto. You could even be eating "Keto foods" and not be in ketosis (a calorie deficit is key)
Yeah I don't know why "experts" mistakenly group other low carb diets together. It's like saying the standard american diet is the same as raw vegan because they're both high carb.
Well it's because of the context. This was in relation to carb intake for athletes. It makes sense to categorize those diets on the basis that they all purposely deprive carbohydrates. I don't think there was an implication that they're interchangeable
@@Radjehuty Not really, the context was that it was this fad diet that the last time it was seen was when in showed up as the Atkins diet (implying that they are one in the same, just new branding).
@@oloblish They are basically the same thing. You eat less than 50 grams of carbs on both of them. The SAD diet is not high carb either. High carb is 70-90% carbs. The SAD diet is 30-50% carbs.
Exercise is pushed upon people just as much as healthy diets are. When people do one they can't do the other. I've been there. I have exercised my entire life and decided to switch to a whole foods plant based diet. I couldn't take it anymore after 6 months... I could hardly get myself to go out and run or lift weights anymore and I felt tired constantly. I supplemented b12 and took a multivitamin, ate plenty of nuts and beans etc. I don't think I was getting enough protein for how active I was. Even with a few servings of meat a week, I can continue to exercise more easily. To be an "athlete" for an extended period of time while being on a whole foods plant based diet isn't possible for most people.
Your personal experience is not everyone's. Many top athletes don't eat meat. Your story sounds just like people who claim they only eat 1000 calories and can't lose weight, until they actually measure there intake and realize they were way off Your Case might just be physcosematic
@@tazot4064 try again. Find me an athlete who is wfpb (meaning they don't supplement with protein powders) who isn't a skeleton. I measured my protein intake to be around 40grams per day while wfpb. It wasn't enough for my activity: lifting for 30 minutes a day plus 30-45 minutes of running a day, meaning 3-5 miles a day. I could not stomach anymore food, so I was eating as much as I could. I think your argument is a case of fallacious reasoning. While a wfpb diet may, on average, be beneficial for people, it is an average. Obviously it means that not everyone falls into that category.
@@parsonsfra Why are they not allowed to supplement with protein powders? You realize that almost all meat eating athletes use protein protein right? (Among many other supplements)
I only eat 30-40 carbs a day…protein and fats are much more important. Also consistency and progressive overload are king if you plan to build a good physique. I get most of my carbs from vegetables and my protein from chicken, fish, eggs, beef.
@@donwinston I practice Muay Thai and weight train 5 times a week with no problems. I use fat as a source of energy and it works for me. Been doing this for over 30 years.
I know it's not fully a nutrition question. But do you believe in herbal medicine and acupuncture?? I am thinking of doing it to help my heart inflammation recovery. Many thanks!
Dr. Gil this doctor is saying protein is really minimal to build muscle but at the same time he recommended 1.6 grams of protein per lb of body weight for hypertrophy? That's alllooot of protein! The whole study seems off I'm sorry I know I'm not a doctor but have never put that much protein in my body and am still a very very muscular individual. I'm 208 lbs and eat probably 150 grams a day.
1.6 to maximize muscle building Potential in acute phases. Overall you can build muscle even in 0.8. Exercise is the Most important yes.. The range Up to 1.6 is only important for Professional Athletes who want to build as much muscle in the shortest time.
if you Weigh 208lb (94kg) - you would be in the 75g(0.8/kg) to 150g(1.6g/kg) range (If 94kg is your healthy bodyweight - If you have excess bodyfat that needs to be excluded in the equation)
You need to check your math... you weigh 94.5 kg... times 1.6 g...equals 151 grams. You do that daily yet you suggest it is "alllooot of protein" Perhaps you made a typo.
depends on their composition (that goes for every type of diet I guess...), we made a video on exactly this a while back: th-cam.com/video/4ij4G9ZAXnI/w-d-xo.html
@@intimpulliber7376 That is because it was epidemiologic studies. You need to combined it with other types of research like a 5 pillar methode from Professor Doctor Valter Longo, to get a better indication. When we do a 5 pillar methode on "low carb" diets like Longo did.. the outcomes are not something to be proud of.
1. Always depends on the Diet you compare it to 2. It can Show lower all cause Mortality If you get the fats and Protein from plant Based sources. You have Higher Mortality If you concentrate on getting fats and Protein from Animal foods
@@Slizz Animal foods are not the problem. What makes it unhealthy is the stuff consumed alongside most animal foods (buns with processed high omega6 seed oils, deep fried, etc.). Eating whole and unprocessed animal foods is going to by far and away better than the average diet.
"The protein is the thin slice on top. The main driver of mass gains is the resistance training." It's crazy how SO many people, even highly educated fitness-oriented, lose sight of this. It's so easy to spend endless hours researching/obsessing about calories/protein/supplements when it's all just a "thin slice on top" compared to actually getting one's butt into the gym and doing the volume of training required for mass gains.
I know! So true! Great point!
I know so many people that make sure to eat extra protein and drink protein shakes and take eaas and BCAA’s, but none of them lift weights. People always ask how much protein do I get and what types of protein they should use, etc. No one asks about lifting weights or working out. It’s hilarious.
Like Ronnie Coleman said “Everyone want to be a bodybuilder but don’t nobody want to lift no heavy ass weight”
you're absolutely right, funny how back in the day it was kind of the opposite where people trained like animals but didn't have their nutrition game on point.
Training, hard. Is 20% max. 40% is overall nutrition and 40% is rest (sleep)
Perhaps the idea that "abs are made in the kitchen" is being taken too literally. I've heard it's 80% diet and 20% exercise which doesn't seem to be true.
This was a phenomenal series. Thanks for doing this.
I'd like to know your view on the relation between mTOR and aging. Since Leucine triggers mTOR, to me it seems like a natural next topic.
Really good series Gil, much more informative when you break it down. Thanks
What about elevated IGF-1 and cancer risk with increasing leucine, and aging and methionine. Are these factors considerations or are we purely looking at growth, and ignoring long term health?
another great one. What a reference you are Gil ! i'd be very glad to have a review from you about Valter Longo diet (including FMD). Thanks !
These interviews about protein really highlight why it is so important to listen to the scientists who have a narrow focus in science. They know what they're talking about with respect to their focus. On the other hand, too often, people hear a general scientist or doctor give advice about something that confirms their bias and latch onto it.
You act as if scientists (experts) can't be paid off by some cooperation and it's never been done before
@@justsomeguywithoutacleveru4060 never said any such thing.
Great information! Very useful and practical! Thank you!
Great as always
Thanks 🙏 for the Video,... Lot of questions answered that I had for a long time,... I am myself a little bit on weight loss journey and I am also gaining muscle at the same time,.. not to much but it is working in my situation, but I am doing it over a long period of time. ,Thanks guys ,...
100k congrats Gil!. Have you seen a tiktok about fruit 'research paper' and NAFLD, very interesting
6:49 was this study done on trained lifters or newbies?
"See food" diet. Loved that expression. Bulking and cutting (if done properly) is the way to go. I tried fasted training a bunch of times. I came nowhere near my normal weights. All because I wanted to lose some fat. Come to find out all i needed was to cut sugars/carbs and up the fat and protein intake.
Fantastic Video and series !
Thank you for these videos about protein. This last one was in particular very useful for me. I am not an athlete but I work out a lot, (at least 5 times a week) and I always wondered how should I better my performance when it comes to nutrition.
u may not be a professional athlete, but training 5x per week, you are an athlete for sure! Keep up the good work
@@JenniferPayne-uu5ve Thank you❤
Looking at your profile picture (you look absolutely stunning and healthy) I have only one piece of advice. Keep up your current exercise and diet routine. 👍 🙂
Good as always Gil 👌
This is not a question about this video, just one in general. What are your thoughts on grains and phytic acid/other nutrient absorption reducing contents. I’m very new to the importance of eating healthier than average and I’ve heard a few people talking about it as a reason to cut down on the grain consumption (mainly oats) but you seem like a big advocate of eating more of it. Are there some things to look out for or specific preparation techniques and is phytic acid even a thing?
hi, see our "how to cook beans" video where we touched (albeit maybe briefly) on this question in the context of legumes. We have more content in the pipeline on "anti-nutrients"
thanks for making this great interview into a series of shorter videos. :)
Small question on the last study posted (doi 10.3945): The participants in the high protein group (100Kg bw and 74Kg lbm average) gained 40 Kg on bench press (107 to 146) and 170 Kg on leg press (171 to 340) in 4 weeks. If I am reading the study correct they did strength training only 3 times per week. Twice with weights. Other strength related measurements did not increase as much. More like 10%. I understand that these subjects were overweight beginners, but still these load increases seem unrealistic in 8-12 workouts on a severe calorie deficit. I have seen results like this before in some studies so is there maybe something I am missing about how bench and leg press 1RM is measured for studies like this?
I would guess that they mistakenly reported those numbers as kgs when they were lbs. "[N]o participants were regularly performing resistance exercise nor were they regularly performing structured progressive aerobic or anaerobic training". I would say that a 107 kg bench press for someone who doesn't regularly train is very unlikely, let alone be the *average* of a group of people with these characteristics.
there is no way those numbers were kg and not lbs
So is the take home from the series eat a varied diet with lentils and beans and whole grains (If you are older make sure you hit the soya and tofu etc) but generally don't worry about your diet. Do get some resistance training in though.
Yea.. Kind of
Or, Lots of beef, fish, and fowl.
Thank you for the series Dr Gil. I would like to ask a question. I got hemorrhoids and hydroceles from about a decade of lifting weight. I am 42 now. Is that because I don't eat enough protein? Or is it mostly just genetics? Thank you in advance.
I would say too much animal protein, not enough fiber and fluid.
I like the format and that I can read up on the science that produces the claims made in the video. Maybe asking a high carb guy low carb questions is questionable ;-) I'm low carb, most of the time keto. I'm not a pro athlete by a long shot. But as hobby athlete doing competitions with ~4min high performance excerices, I do far better with low carb, while become older at the same time. Depending on training load; my carb intake varies drom day to day, but usually doesn't take me out of ketosis. I tried train low compete high for some time. But I probably failed on timing, but think this might be something to look out for. One topic that was actually skipped is long term health for athletes. We have a lot of cripples in the pro athlete community after only performing for some years. Maybe this should be considered as well when talking sports nutrition.
If carbs are the best energy source for high-performance exercise, why does he recommend consuming carbs after exercise instead of immediately before?
For athletes who train either multiple times a day or day after day for long periods of time, they need to refuel and beging glycogen resynthesis as soon as possible. Carbs post workout also trigger a greater insulin response which slows and even stops protein breakdown. Most high level athletes will sip on carbohydrate containing beverages before and during their workouts to sustain performance and energy balance
@@Parker_Miller_M.S. it just sounds like post-workout carbs indirectly improve performance (by way of optimizing recovery) while pre-workout carbs directly improve performance
Post for recovery and refuel so the body is ready well ahead of the next round. For tour de France riders yes some before, some during event, some after. Lots of nuances depending on person, sport, intensity...
@@DarthNoshitam yeah that's more or less it. Really athletes should just consume liquid carbs 1 hour prior and during practice or competition (30-80 grams per hour, mixed carbs appear best) to improve/sustain performance then whole food after. If the athlete does long distance endurance events, some protein with carbs has been shown to further improve performance or at the least be as good as carbs only. The extra calories don't hurt and it may preserve protein balance better
@@DrAJ_LatinAmerica any endurance athlete who is performing longer than 30 minutes imo should have some liquid carbs to consume if possible since there are very few draw backs. Even adding a little protein for ultra endurance has been shown beneficial
Hi Dr Gil, thanks for these videos. Can you do another one on what you eat in a day to hit the amount of leucine you need and whether you would adapt that for an elderly relative? Do you, for example, choose to give them animal protein as it's more easily available or would it be more about increasing their activity? Thanks
I do have 2 questions after reviewing this and other data: How long does amino acids from protein stay in our bodies, and can be utilized for muscle repair? What happens to excess amino acids that never get used? Thank you for putting these together.
Excess amino acids that can't be used by the body turns it into fat in your liver. If too much fat in the liver, you start to store in the viscera ("tummy"), and if you have even more fat. It gets stored under your skin throughout your body. You excrete some excess fat in your stool also, but only if you eat enough fiber and fluids to poop it out. But people who eat a lot of protein don't poop frequently to flush some of the fat out. That's when they start to harm themselves internally, leading to chronic inflammation, etc.
What amount of protein would you recommend for someone who's already in shape and physically active and wishes to maintain his physique?
1.2 probably suffices based on the last study shown on screen. may be fine with even less
1.6-2 g/kg of bodyweight I believe is what they recommended for athletes
~1.6 to maximize hypertrophy. probably fine with less if just trying to maintain (based on that last study Dr. Phillips mentioned)
@@baileyapes6042 But what qualifies for being and "athlete"? And even athletes do not need maximized hypertrophy for long periods. The only exception is bodybuilders. Most athletes cycle the amount of protein based on their goals. And too much hypertrophy makes you slow.
@@unholyquail4560 a raw definition of am athlete is someone who does ca. 3 times Structured Trainings /per week.
But of course it highly depends on the sport, goals an intensity.
As an endurance athlete(also strength endurance and overall strentgh training as addition) i never eat more than 1.3-1.4 g/ kg lean(!) bodyweight.
Sir please make a video on soy protein. Many people and doctor, fitness trainers says that eating more than 100grams soy protein or soya chunks increases estrogen level in our body. Is it true?
How much soya chunks should we eat?
ANY expert on Hormones would say these guys are about 30 years behind on science. Soy contains phytoestrogens that is a estrogenLIKE substance that can connect to estrogen receptors but.. WITHOUT the estrogenic effect. In the 1980's people didn't know this so they created the myth.. which was debunked int he 1990's.
So anyone who does not udnerstand this fact that has been around for more than 30 years has not actually read the recent and complete literature on it. Basically this proofs that they are a quack and not qualified enough to inform people on the subject.
It is a great tool to test influences and doctors on their merits really. Because face it.. we want the training or Doctor that read the latest information and uses only the highes quality of evidence and application. Yet all the "many" people you found.. used info from 30 years old where there is now newer and better info. My advice? Block them all, they do not deserve the stage or title anymore. Not in a long shot.
we touched on it in a previous video: th-cam.com/video/CR3LdzSYbdc/w-d-xo.html
Can you do a video on seed oils
yup coming
@@NutritionMadeSimple when
I keep hearing 60% of protein consumed turns into glucose? It would have been interesting to hear his views on that when it comes to low carb diets. Also being 'fat adapted' and therefore sparing muscle glycogen would give an athlete the edge at any intensity?
Thats called neoglucogenesis but it's rare and definitely not 60% unless you have some issue with metabolizing carbohydrates.
Please do a video on spirulina
What was the training experience of the subjects in the recomp study?
wow, this is so different to the diet advice that Prof. Dr. Valter Longo gives, claiming that eating too much and too often animal protein triggers growth hormone which triggers aging (mTOR pathway) my experience is that I look way younger & generally better if I limit animal protein at least not overdo them. high quality sources is also crucial here
we´ll definitely do a dive into the lifespan angle at some point. it's much harder to glean from the evidence but still worth discussing
I was thinking the same thing.
This guy is concerned about athletic performance and not longevity, I follow Dr Longo.
Several times i eat my protein like 6 to 10 hours after the exercise and still get good hypertrophy, for me at least, since i eat my ~185g of diary protein im fine
There is no way you gain 2 pounds of muscle in 4 weeks on a caloric deficit, or even on a surplus. That would mean you gain more than 200 pounds of muscle over a year, and he said you gain twice as much on a caloric surplus.
Obviously these results are interesting for short term results, but the question is whether high protein outperforms normal protein for long term results. After all, lower-protein diets are healthier overall.
Does Sugar Sabotages Vitamin C absorption??
Is it a Myth or Fact??
I ate like Non-Stop and I'm not getting fat anymore since I do a lot of weight training I just eat like a machine and work out like one too
Is that a question on how to gain more Fat?
How much protein per kg should I eat if I want to gain weight muscle mass I'm 70kg 176cm 33y old
You may want to ask people to "like and subscribe" for some reason I forget to "like" your videos even though I like your videos
I am wondering.. how much would 0.8 - 1.6g/kg would be in percent of Calories. 10-20%? Or more Like 5-15%?
Thank you for the Interview. Was pretty interesting
Just depends on your average daily calories. If you eat 1.6g/kg, weigh 90kg, and eat 3000 calories each day, protein would make up 576 calories, nearly 20% or daily calories.
@@Parker_Miller_M.S. .. yea I know.. I could calculate that from my Calories and Weight.. 112kg and 4800kcal..
But I Wonder If their is any Data on ~isocaloric Diets and measuring the daily calorie% from Protein for those health and or musclebuilding markers
@@Slizz I don't think percent of daily calories is really much to be concerned with. Regarding isocaloric diets and markers of muscle building like fractional synthetic rate, lean mass, fat mass, and other biomarkers like IL-6 or CRP I'm honestly not sure. What's the overarching question or reason you're asking?
Could you clarify the place of leucine in that pyramid hierarchy? My understanding is that this is the major problem with plant based proteins (that they tend to contain insufficient quantities of leucine). Are you saying that I shouldn’t worry about where my protein comes from and more about actually getting a high quantity of protein?
It seems that corn protein has the highest leucine content (higher than any animal protein), here: www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
The gym is where you build muscle
The kitchen is where you lose fat
Although protein requirements for athletes is an interesting subject it is relevant only to a tiny part of the population. What needs to be covered is the optimum amount of protein, fat and carbs for the longest and healthiest life.
I disagree. Exercise is pushed upon people just as much as healthy diets are. When people do one they can't do the other. I've been there. I have exercised my entire life and decided to switch to a whole foods plant based diet. I couldn't take it anymore after 6 months... I could hardly get myself to go out and run or lift weights anymore and I felt tired constantly. I supplemented b12 and took a multivitamin, ate plenty of nuts and beans etc. I don't think I was getting enough protein for how active I was. Even with a few servings of meat a week, I can continue to exercise more easily.
To be an "athlete" for an extended period of time while being on a whole foods plant based diet isn't possible for most people.
I think this has been covered but in a broader sense. There's an emphasis on this channel to follow dietary patterns rather than diets themselves. A lot of the studies covered on this channel seem to revolve around the Mediterranean structure which is unsurprising as it's likely the diet with the most data. Typically it's a pattern of 30%-35% fats, 40% - 50% from carbs and 15% to 20% from protein. There's definitely some variation but this seems to be the trend that has the greatest amount of data when looking at dietary patterns for longevity. Obviously the quality of the food source is more important
I'm sorry, but Atkins is definitely not Keto. Atkins diet, unless in a massive calorie deficit, will not get you in ketosis.
The Keto diet is the only diet that can actually be measured in the body. If you're not in Ketosis, then you're not doing Keto. You could even be eating "Keto foods" and not be in ketosis (a calorie deficit is key)
Yeah I don't know why "experts" mistakenly group other low carb diets together. It's like saying the standard american diet is the same as raw vegan because they're both high carb.
true, it's a type of low carb but not keto
Well it's because of the context. This was in relation to carb intake for athletes. It makes sense to categorize those diets on the basis that they all purposely deprive carbohydrates. I don't think there was an implication that they're interchangeable
@@Radjehuty Not really, the context was that it was this fad diet that the last time it was seen was when in showed up as the Atkins diet (implying that they are one in the same, just new branding).
@@oloblish They are basically the same thing. You eat less than 50 grams of carbs on both of them. The SAD diet is not high carb either. High carb is 70-90% carbs. The SAD diet is 30-50% carbs.
Exercise is pushed upon people just as much as healthy diets are. When people do one they can't do the other. I've been there. I have exercised my entire life and decided to switch to a whole foods plant based diet. I couldn't take it anymore after 6 months... I could hardly get myself to go out and run or lift weights anymore and I felt tired constantly. I supplemented b12 and took a multivitamin, ate plenty of nuts and beans etc. I don't think I was getting enough protein for how active I was. Even with a few servings of meat a week, I can continue to exercise more easily.
To be an "athlete" for an extended period of time while being on a whole foods plant based diet isn't possible for most people.
Your personal experience is not everyone's. Many top athletes don't eat meat.
Your story sounds just like people who claim they only eat 1000 calories and can't lose weight, until they actually measure there intake and realize they were way off
Your Case might just be physcosematic
@@tazot4064 try again. Find me an athlete who is wfpb (meaning they don't supplement with protein powders) who isn't a skeleton. I measured my protein intake to be around 40grams per day while wfpb. It wasn't enough for my activity: lifting for 30 minutes a day plus 30-45 minutes of running a day, meaning 3-5 miles a day.
I could not stomach anymore food, so I was eating as much as I could.
I think your argument is a case of fallacious reasoning. While a wfpb diet may, on average, be beneficial for people, it is an average. Obviously it means that not everyone falls into that category.
@@parsonsfra
Why are they not allowed to supplement with protein powders?
You realize that almost all meat eating athletes use protein protein right?
(Among many other supplements)
@@parsonsfra
And if you were getting 40 grams of protein, you are not eating nearly enough.
I get 50 grams of protein just for breakfast
You probably had an iron deficiency. Meat has lots of iron. I'll bet you didn't eat much cream of wheat/rice, spinach or other leafy greens.
Protein is just a tad bit overrated macro.
I only eat 30-40 carbs a day…protein and fats are much more important. Also consistency and progressive overload are king if you plan to build a good physique. I get most of my carbs from vegetables and my protein from chicken, fish, eggs, beef.
You won't be able to keep up with your grandma in any kind of race.
@@donwinston I practice Muay Thai and weight train 5 times a week with no problems. I use fat as a source of energy and it works for me. Been doing this for over 30 years.
@@donwinston goated Donald 👑
@@hata6290 ?
I know it's not fully a nutrition question. But do you believe in herbal medicine and acupuncture?? I am thinking of doing it to help my heart inflammation recovery. Many thanks!
Dr. Gil this doctor is saying protein is really minimal to build muscle but at the same time he recommended 1.6 grams of protein per lb of body weight for hypertrophy? That's alllooot of protein! The whole study seems off I'm sorry I know I'm not a doctor but have never put that much protein in my body and am still a very very muscular individual. I'm 208 lbs and eat probably 150 grams a day.
1.6 to maximize muscle building Potential in acute phases.
Overall you can build muscle even in 0.8.
Exercise is the Most important yes..
The range Up to 1.6 is only important for Professional Athletes who want to build as much muscle in the shortest time.
1.6 per Kg.. Not lb by the way
if you Weigh 208lb (94kg) - you would be in the 75g(0.8/kg) to 150g(1.6g/kg) range
(If 94kg is your healthy bodyweight - If you have excess bodyfat that needs to be excluded in the equation)
You need to check your math... you weigh 94.5 kg... times 1.6 g...equals 151 grams. You do that daily yet you suggest it is "alllooot of protein" Perhaps you made a typo.
2 pounds of lean mass in 4 weeks is insane. These were either nooby gains, or on gear😂
Low carb diets have been correlated with higher all-cause mortality.
depends on their composition (that goes for every type of diet I guess...), we made a video on exactly this a while back: th-cam.com/video/4ij4G9ZAXnI/w-d-xo.html
Focus on the word "correlated"
@@intimpulliber7376 That is because it was epidemiologic studies. You need to combined it with other types of research like a 5 pillar methode from Professor Doctor Valter Longo, to get a better indication. When we do a 5 pillar methode on "low carb" diets like Longo did.. the outcomes are not something to be proud of.
1. Always depends on the Diet you compare it to
2. It can Show lower all cause Mortality If you get the fats and Protein from plant Based sources.
You have Higher Mortality If you concentrate on getting fats and Protein from Animal foods
@@Slizz Animal foods are not the problem. What makes it unhealthy is the stuff consumed alongside most animal foods (buns with processed high omega6 seed oils, deep fried, etc.). Eating whole and unprocessed animal foods is going to by far and away better than the average diet.
@moreplatesmoredates has a lot of useful info on this topic.