I used to listen to the bodybuilder community with their "evidence based" 1.6 g/kg or even 2.2 g/kg protein. But today I think the sweet spot, even for building muscle, is 1-1.4 g/kg of optimal bodyweight. Much easier to achieve from foods as well. I heard 1.41 g/kg is the highest where most studies find any benefit for muscle building and the higher values are after adding a buffer "to be sure".
Yes I think bb community definitely pushes the limit but obviously depends on frequency and duration of training. But agree really high protein becomes hard with food only. And expensive!
Why is there so little information about diets with high protein, low fat, low carbs? Everyone talked endlessly about Keto but I just gain more fat the more fat I eat. Where as low fat with high protein works great.
It’s just hard to study Brandon For pharmaceuticals they can get one group to take the pill or not take the pill and that’s very easy to measure and stick to When it’s diet you have to make sure people stick to the diet. Which they typically don’t long term.,Also whenever you manipulate nutrients like fat for example, if you do low fat you have to replace the fat with something else. Say protein. And if you don’t, then you’ve just dropped the calories too. So if you see an effect is it because of low fat, higher protein or lower calorie It’s just not a very well studied area and there’s not the same money as pharma. That said, there’s enough small studies now to show all diets are about equal in terms of weight loss over a longer period. You just need to stick to it. So the thing we really want to make sure is you get all your nutrients from that diet. Which is why guidelines are as they are.
People that are working out usually want to have a higher protein intake to help with muscle growth. Is this also being highly recommended to people that are basically completely sedentary?
Hi thanks for the comment Not sure if you watched the video or not as it mentions the pros and cons of the theory and I say my thoughts on this It’s an examination of a study rather than a recommendation for all cohorts of people. I wouldn’t say its highly recommended. I tend to prefer normal protein amounts with high fibre in less active patients. Ideally from lower calorie options. But the study does demonstrate some interesting science in terms of how protein intake up regulates the production of our satiety hormones - feel fuller for longer. So ultimately if the person has normal kidney function (mentioned in video), doesn’t sacrifice their fibre intake and remains in calorie balance or a calorie deficit (if weight loss is their goal) I’m not too fussed if they have a higher protein intake. 👍 But it’s not a magic bullet.
@@diabetesdietguy I've seen the video. I ate a can of sardines in oil for lunch yesterday. And, other things like microwaved popcorn, a few bananas, rice Chex, old fashioned brown bread pb&j, yogurt, and some sugary snacks in between. I didn't eat any vegetables yesterday. I didn't exercise yesterday, but I did exercise for the previous 3 days. For some reason I feel like my midsection is noticably tighter/thinner and my navel is higher up/perkier this morning. I'm guessing it's mostly the sardines and bananas that did it because I exercise regularly and that doesn't really happen as drastically as it did overnight from yesterday to today. I did something right, and I'm trying to pinpoint what it was. What are the best sources of proteins to eat?
@@aa-vy7cw impossible to say I’m afraid buddy. There no reason that should be the case from what you said. Especially if there’s only a day in between. Maybe a little less bloated perhaps? I can’t say Best types of protein depend Bulking up - probably animal protein as best absorption and more bang for ya buck Fibre and gut health - plant based proteins Iron - red meat Iodine - fish Calcium - milk Essential fatty acids - fish So you can’t really say as everything in nutrition really depends 👍
@@diabetesdietguy Hi, buddy. Right now I should be feeling bloated because I'm menstruating. But, this is the first time I can recall where I don't feel bloated like I normally do when I'm on my period. I feel better than I usually do, and less cramps also. I even did a 15 min. leg wts. & abs floor wkt. this morning. That's why I think I did something different.
@@aa-vy7cw ah nice Well my advice would be write it down and then you can work backwards and start to identify problem/good foods Then once you start to find out what’s working, make sure you put those foods back in/take them back out for a period to test whether or not the same problem emerges Otherwise you can start cutting out foods unnecessarily So eliminate /introduce and then introduce/eliminate before then once again eliminating/introducing the foods you identify
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I used to listen to the bodybuilder community with their "evidence based" 1.6 g/kg or even 2.2 g/kg protein. But today I think the sweet spot, even for building muscle, is 1-1.4 g/kg of optimal bodyweight. Much easier to achieve from foods as well. I heard 1.41 g/kg is the highest where most studies find any benefit for muscle building and the higher values are after adding a buffer "to be sure".
Yes I think bb community definitely pushes the limit but obviously depends on frequency and duration of training. But agree really high protein becomes hard with food only. And expensive!
Why is there so little information about diets with high protein, low fat, low carbs?
Everyone talked endlessly about Keto but I just gain more fat the more fat I eat. Where as low fat with high protein works great.
It’s just hard to study Brandon
For pharmaceuticals they can get one group to take the pill or not take the pill and that’s very easy to measure and stick to
When it’s diet you have to make sure people stick to the diet. Which they typically don’t long term.,Also whenever you manipulate nutrients like fat for example, if you do low fat you have to replace the fat with something else. Say protein. And if you don’t, then you’ve just dropped the calories too. So if you see an effect is it because of low fat, higher protein or lower calorie
It’s just not a very well studied area and there’s not the same money as pharma.
That said, there’s enough small studies now to show all diets are about equal in terms of weight loss over a longer period. You just need to stick to it. So the thing we really want to make sure is you get all your nutrients from that diet. Which is why guidelines are as they are.
People that are working out usually want to have a higher protein intake to help with muscle growth. Is this also being highly recommended to people that are basically completely sedentary?
Hi thanks for the comment
Not sure if you watched the video or not as it mentions the pros and cons of the theory and I say my thoughts on this
It’s an examination of a study rather than a recommendation for all cohorts of people. I wouldn’t say its highly recommended.
I tend to prefer normal protein amounts with high fibre in less active patients. Ideally from lower calorie options.
But the study does demonstrate some interesting science in terms of how protein intake up regulates the production of our satiety hormones - feel fuller for longer.
So ultimately if the person has normal kidney function (mentioned in video), doesn’t sacrifice their fibre intake and remains in calorie balance or a calorie deficit (if weight loss is their goal) I’m not too fussed if they have a higher protein intake. 👍
But it’s not a magic bullet.
@@diabetesdietguy I've seen the video. I ate a can of sardines in oil for lunch yesterday. And, other things like microwaved popcorn, a few bananas, rice Chex, old fashioned brown bread pb&j, yogurt, and some sugary snacks in between. I didn't eat any vegetables yesterday. I didn't exercise yesterday, but I did exercise for the previous 3 days. For some reason I feel like my midsection is noticably tighter/thinner and my navel is higher up/perkier this morning. I'm guessing it's mostly the sardines and bananas that did it because I exercise regularly and that doesn't really happen as drastically as it did overnight from yesterday to today. I did something right, and I'm trying to pinpoint what it was.
What are the best sources of proteins to eat?
@@aa-vy7cw impossible to say I’m afraid buddy. There no reason that should be the case from what you said. Especially if there’s only a day in between. Maybe a little less bloated perhaps? I can’t say
Best types of protein depend
Bulking up - probably animal protein as best absorption and more bang for ya buck
Fibre and gut health - plant based proteins
Iron - red meat
Iodine - fish
Calcium - milk
Essential fatty acids - fish
So you can’t really say as everything in nutrition really depends 👍
@@diabetesdietguy Hi, buddy. Right now I should be feeling bloated because I'm menstruating. But, this is the first time I can recall where I don't feel bloated like I normally do when I'm on my period. I feel better than I usually do, and less cramps also. I even did a 15 min. leg wts. & abs floor wkt. this morning. That's why I think I did something different.
@@aa-vy7cw ah nice
Well my advice would be write it down and then you can work backwards and start to identify problem/good foods
Then once you start to find out what’s working, make sure you put those foods back in/take them back out for a period to test whether or not the same problem emerges
Otherwise you can start cutting out foods unnecessarily
So eliminate /introduce and then introduce/eliminate before then once again eliminating/introducing the foods you identify