Does Protein Powder Work? (Spoiler: YES, but there's a catch)
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- เผยแพร่เมื่อ 18 พ.ค. 2024
- Protein powders (aka protein shakes) are commonly believed to help build muscle. A recent review published in The British Journal of Sports Medicine looked at whether protein supplementation led to improvement in muscle mass and strength.
Researchers found that protein supplementation did have a positive effect on strength, muscle size and fat-free mass (aka lean body mass). Improvement in strength was measured using 1-rep max strength. The group that received protein supplementation had an additional benefit of 9% (2.49kg) in their 1 Rep Max when compared to those who didn't consume a protein supplement. Also, the protein group had a 1.4kg gain in fat free mass compared to the control group which had a 1.1kg increase.
For professional athletes, every bit of strength counts. This study recommends an upper limit of 2.2g/kg/day of protein intake for serious athletes. But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work.
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Average protein intake in the general population:
Many people in high income countries easily exceed the RDA of protein intake without even trying. In the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article...
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Timestamps
0:00 Intro
0:34 How our bodies build muscle
0:58 Muscle Hypertrophy
1:57 Protein powder supplementation in addition to diet
3:24 Signficance of protein supplementation
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Full Article from British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376
Other references for this video:
www.statista.com/statistics/7...
www.betterhealth.vic.gov.au/h...
Guyton and Hall Textbook of Medical Physiology (12ed)
#protein #fitness #docunlock
Full transcript: www.docunlock.org/youtube/doe...
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A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS.
Some math:
1 Rep Max - 100kg
Gain 1 Rep Max without protein supplementation- 10kg
Gain 1 Rep Max without protein supplementation (Percent) -10%
New 1 Rep Max without protein supplementation - 110kg
The additional 9% is ON THE GAIN:
Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg
Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9%
Theoretical New 1 Rep Max with protein supplementation - 110.9kg
In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.
Underrated comment!
1
Underrated comment
Doesn't matter had s3x
Goku Dont even lift
Although I don’t workout THAT much, I do like it since it’s easier do chug down a shake than to eat 8 eggs
True
And way less cholesterol and bad fats..
Why do you think you need that much protein.
I eat a maximum of about 2 eggs a week.
That's more than enough animal protein. My wife loves eggs. That's the only reason i eat them at all.
@@herbbowler2461 because if you're trying to Gain you actually need a lot more. Especially if you're a Bodybuilder trying to gain as much as possible. You need to always been in a 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 just as the same with calories and carbs. If you just consume what you need for maintenance you will not gain and grow more lean muscle than you have but will just stay the same. Also what, you really want are amino acids. They are the building blocks of all cell proteins. And 5 or more amino acids are considered a protein. But that's not a complete protein. There are plenty of essential and non essential amino acids that we need and can gain all sorts o f benefits from. Much better than just protein which only have a few of the amino acids.
@@herbbowler2461 amino acids are protein they're the building blocks of. What I'm saying is proteins you eat usually aren't complete protein in the sense they are missing most of the other amino acids. You want all of them so your body can use them for every different type of protein your different cells need. Plant protein has much more raw amino acids cause its the first source of protein when animal protein is recycled protein that the animals ate from plants. Problem is we cannot eat enough food in mass and different variety of foods on a daily basis to get enough nutrition. Maybe for an average range yea but when you're trying to always be in surplus or get all of the nutrients that are hard to find in foods you need supplementation. This is why even bodybuilders that eat nutrient dense foods every two hours still need supplementation. We cannot fit that much mass and variety of foods into our diets every day never mind afford it too. Cause it's hard keeping that many foods and herbs, plants, seeds, oils & veggies fresh. I've been bodybuilding for 13+ years as well as studying athletic sciences, kinesiology, general health, biochemistry. Also was a national athlete (rugby) and had professional nutrition coaching
I don't take protein to increase strength, I take it to help my muscles recover and stimulate hypertophy
same
Will that my knee muscles cause they are like dead
Yep, same!
@@amadeus4438 Leg day baby
@@srs6461 I broke my knee and it was on the other side of my leg and ever since my knee muscles have been fucked
As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass
Same boat and can confirm !!!!
Does that industrial protein have any bad effects on the body?
@@aro5994 Depends on the brand and what additions they have.
Some are good, some are bad
@@aro5994the only thing is that whey contains lactose, but there are alternatives. Otherwise, it's usually just dairy product.
@@heckincat1406 i don't have problems with lactose, thanks for your information ❤
That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*
You actually have to go to a gymn and put in the time. Most people don't regularly do so.
@@Magnulus76 Put in the time? Definitely! But at the gym? I think that depends on the individual and the situation. There's a lot than can be accomplished without a gym. Especially if we can invest in a chin-up bar and a few weights.
@@surrealistidealist Yep gym membership and diet plans and protein shakes are all a myth so those companies can generate money. They're billion dollar industries. Prisoners have pretty much proven them a myth. They don't have fancy gym equipment and expensive protein diets and shakes. Just good ole fashion push ups and pull ups and burpees with a shit diet.
A lot of folks don’t know that protein is hard on the kidneys, so relying on powder primary and food secondary, they are unknowingly causing inflammation on the kidneys,,you must know the right amount , counteract this by eating blueberries, and cilantro which fortifies the blood vessels and keeps the kidneys working optimum, ..I lift and I work in healthcare, the hospital, I’ve seen those in the gym with kidney issues because a lack of understanding the amount of protein to take and what your body will use….do I say still take …HEYELL yes…protein builds muscle,we just gotta be smart about it..
@@unkameatgoodbar2315 Thank you for mentioning that! Yes indeed!!!
Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.
me too. i did not know this, wish i did when i did sports in high school, but back then there was no internet
Happy kidney stone to you. 🤣
My muscles never ache. Almost no animal protein and no suplements. My age 72
Can you use water if u can’t drink milk or don’t have milk?
@@RashaunRuffin I use water all the time when I take my first shake at the office. Of course, I prefer it with almond milk and a nana.
An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.
It's literally the difference between Eddie Hall's world record deadlift and second place.
Lol yeah, exactly my thought as well
That's totally cool - if that gain is useful for you then absolutely optimize your protein intake.
10% of my 300lb bench takes that down to 270lbs. Massive difference.
Dave C. You don‘t start from 0. E.g your bench press improves in a few months from 250 to 300 without whey protein and to (250 +50•110%) 305 with whey protein. Thats still something but not so much that supplements are necessary to build a good physique
Your title is perfect, hope everyone is so transparent and lenient.
Best video I’ve seen on protein, this guy knows his stuff ❤️
He sure made those eyebrow gains
😂😂
You need a special type of protein supplement for these kind of eyebrows :p
😭😭
DocUnlock Don’t be an idiot, you really think you can make eyebrow gains just on protein alone?? His eyebrows are on steroids
LMFAO
03:23 thank me later
You're a damn saint
Thank you
Thx man
He speaks the language of the gods...
Thanks!
It obviously works. My gains were fast for the 10 years I used it and the recovery was gaster. I had to give up supplements due to a minor heart attack recently. As my supplement had 80% protein, I don't know if that is really true or what the other 20% contained. Anyway, it was easier to remove items that we are not sure about the ingredients. I've replaced that with almond, walnut, pistachio, hazel nut mixture combined with dietary protein. Gains are not spectacular, but keeps me in shape.
I started taking amino acids before workout and protein powder after. Have been for a few months now. Doing mostly the same exercises, I can do a lot more without getting fatigued, can do more weight, and have actually noticed myself getting visually stronger. Protein supplementation in my understanding just increases the benefits of exercise
What's the difference between amino acids and protein powder? Isn't protein powder made up of amino acids?
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
It absorbs a bit faster and better. Your body only uptakes amino acids, not whole proteins (for obvious reasons). It takes time to break the proteins down and it's not 100%. Is it a huge difference? Depends. If you're a competitive athlete it might be worth it. If not, it kind of depends on opportunity cost.
Or you simply got stronger and more used to your workouts :D
The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.
A student with a busy schedule. Yeah riiiight.
@@chandlerbingbong yes a student with a busy schedule
Start of lockdown I took home from work a load of discarded protein shakes have some people have left renting some of our space started drinking a lot of them top of the junk food that I got addicted to in lockdown I can testify that protein shakes seem to work I massively increase waistline tells its own story I thought my weight would level out I went beyond the maximum on my bathroom scales I made myself in boots chemist I gained a whopping 140 lbs in 9 months
One way of looking at your statement might be that you are treating a symptom but not the disease. Is a life that is so busy one cannot eat actual food, a healthy life to be leading? There's not necessarily a right or wrong answer but I feel your situation is an example of the way modern life can be destructive but that we treat as normal/acceptable.
If your body is below maintenance, you're wasting gains
I am/was (blood sugars are normal now) a diabetic. I had a bad high carb late night snacking problem.
I started replacing the snack with a protein shake made with unsweetened almond milk.
I ended up losing 30 lbs just making that change.
So to me, there are a lot of good reasons and ways to have protein shakes.
And yes, I use them after the gym now too.
what do you put in your protein shakes i want to start drinking them
Super .
Could you tell me which brand protein powder u using ?
I always feel sick or vomit when I down a protein shake I prefer to get my protein my foods.
@@TravelWithParisTamizhaa iso 100 is the best
@@Tad1945 probably need to drink it slowly or add enzymes. Or avoid low quality protein blends.
The 9% extra gain may seem small, but remember thats only for a single 13 week cycle. If you keep going you gain an additional 9% of those previous gains, then build on those bigger gains, and so on. Then left for several years and you really see the diffetence.
The point is:
Higher protein intake won't matter without enough resistance training.
The point is: training wont matter without the right food
@@lukasschallibaum5046 and vice versa
@@lukasschallibaum5046 nahh I eat whatever I want and train. Though I'm not tryna lose weight so the right food doesn't matter, but if you want the most optimal way then yeah eating the right food is better. Other than that, you don't need the right food to train just saying.
@@gabe_riel well yeah you can train with a shitty diet but will you see maximum results?
@@jeanlouis1898 ofc not, but im just saying you can still do training because the other guys point states that your training won't matter at all 🤷♂️
"Only 9%" lol I'll take that, every bit helps!
J A lol agreed!! 😅😅
Well yeah, but some people can have sensitive livers and kidneys to high protein, so if just resistance training gets you 91% of the way to gains this is good news
9% is a lot! If you compete professionally, this is an awesome edge.
@G B what if your boss paid you 9% more?
You have to take diminishing returns into play here. Once you’re at a professional level you won’t be getting 9% increase. Maybe 1% or less. Olympians sometimes take a whole year to get 1-5lbs PRs because they are lifting 3-4 times the weight of the average joe.
I just started to work out and this info helped alot. Thanks for making this bid!
4:30 hits it just right. If you want to squeeze every bit of muscle potential and you somehow can't get enough protein in your regular meal, go for it.
“Only 9%” is not “only”. Is far better for pros.
if u weight 27kg..
Larry Martinez clearly your brain doesn’t “weight” that much
@@beatsbyelvis6890 says the one with thst nick name 😂😂
@@larrymtz83 What was the 'gotcha' in that? You even have spelling mistakes. You still look like an idiot.
Larry Martinez man youre such an idiot
Food is the best medicine
Why r u everywhere?
@@100cents5 exactly I found him in a fucking Freddie mercury video and now this video
but healthy food are hard to find these day unless you cook it urself
yes agreed natural food is the best and how come this chemically processed protein has no side effects at all... I watched the other videos and I think no one is going to say against this multi million industry
ok Ralph Smart
Thank you for this effectively concise video ❤ i would definitely appreciate more information about recovery after cardio. Please and thank you 🙏🏽
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
Ah great video and wonderful details
Thanks for the explanation
Almost 10% increase in strength is nothing to turn your nose to.
Heres the problem:
1. That 9% increase is in new trainees. In other words it can make a good difference in the beginning but its not like if you take a protein shake its gonna make you just blast through your genetic potential. 9% of half a pound of muscle is not alot (and its very typical to see very slow to no progress in gym after 3-5 years training). Im not sure theres a study that has gone into trained individuals and how much it helps with MPS. But we can assume (We dont know) its still better to have more, and it certainly doesnt hurt anything.
2. A protein shake probably doesnt make a whole lot of difference when compared to a chicken breast or a lean beef. When you account for total daily protein intake it doesnt help nearly as much. Protein does seem to be a good bit cheaper per gram of protein then meat at times however. And theres the convenience.
For me i eat about 200 grams of protein per day. If i switched the protein shake for a chicken breast i would see no difference in muscle gained, because total protein is the same.
Nose at
High protein food list
th-cam.com/video/bF3xRTGvA-o/w-d-xo.html
Its a gain percentage, not a weight percentage. If your 1 rep max is 100 kilos and your gain is 10 kilos (110kilo rep max) your protein percentage in the gain would be the 9% of 10 kilos, not 100 kilos. That would become 900 grams (9% of 10 kilos). So if you are naturally gaining a 10% in you rep max, what youre gaining from protein is 0.9% of that 100 kilos.
My thoughts exactly man.
Nobody's claiming protein powder is a replacement for going to the gym.
Ive always seen it as an easier way to take in protien. I can only eat so much beans and or chicken before feeling like i swallowed a brick.
OMG right? Like wtf: ask someone drinking a protein shake at the gym whether he even lifts.... why the hell else would he be at the gym? th-cam.com/video/_MNFSIsx_f0/w-d-xo.html (except if he's there for cardio, but then later in the video they mention that these shakes also help in recovering from cardio, so it's still dumb as fuck)
@@aardmaat In all fairness, I have seen plenty of bros in the gym that think they are lifting, but they aren't really doing anything effective.
@@ClayHales It really gets on my nerves. I started bodybuilding in the early 90s....and people are still making the same mistakes now...One guy in particular...at my gym...thinks he is gonna get jacked from doing 1 rep oly lifts....
@@aardmaat I have protein shakes purely for recovery purposes the quicker you get that protein the quicker you start to recover and I don't want to feel sore all day.
The main questions are: are the 9% statistically signficant (two tailed paired t-tests)? And what is the Cohen's d for it (0.2, 0.5,0.8?)?
In my opinion,training hard ,eating good food and sleeping enough hours help more than abusing with supplements even if I consider them important for recovering.It depends on wich results you want to reach.I do prefer to look in good shape than big, pumped and doped.Greetings from Italy and thanks for the video.
The issue is that most people don’t get enough protein from their statistically average diet.
So, having an easy-to-consume intake is better than having none.
*3:25** Here is Catch*
I think the best benefit is the one metioned last. it's a way to skew your macro ratio through out the day to more optimally favor protein as needed. it's also a convenient and relatively cheap way to get it. basically it can help you hit your protein goals for the day.
It would be interesting to compare the "recommended" intake of 0.8g/kg/day vs protein shakes.
If the participants already eat way above the "recommended" level adding more isn't the same as when you eat very little protein and add more.
Underrated. Esp for vegans
exactly what I was thinking ... these guys already probably took enough protein to play a vital role in gains
this is why a lot of studies are flawed...the researchers are probably non-lifters if they can't even think of this kind of basic shit...shit that people actually want to know
It does seem implied that the recommended 0.8 is lower than what the plateaued level of 1.6g/kg/day and so increasing to the 1.6 would be the more general approach. So if you aren't getting enough protein to begin with or are deliberately avoiding heavy protein foods for dietary or other reasons, then that'll be a bigger effect than somebody already eating eggs, steak, chicken, etc.
Doesnt matter as long as you get the recommended amount. If you eat it in chicken or shakes.
Nicely made. He definitly outlines what the study does NOT say. Maybe its also important that no one in the study trained less than 6 weeks.
I clicked on this video out of respect for you putting the answer in the thumbnail
Same
The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them
😂👍 oh my freaking god yes
Amen to that. My wife commented on how much my "dogs" are farting now.
@@white_devil73 your secret's safe with us
We all accidently passed some gas at the gym.
Oh my god! The men's locker room in the morning is like a torture chamber!! My eyes literally water.
Great video! Idk if you have already covered this (I'm going to search for it later when I have free time again..) but the thing I'm curious is whether or not calorie deficit affects to your gains IF you get enough protein?
In my case for example I get 1.5-2.2 times my body weight of protein each day, but I'm on roughly 400-700kcal calorie deficit. (don't know my maintenance calories so don't know exactly) I also don't know how to add more calories "the wise way" since I feel totally fine with this diet and don't feel hungry or low in energy, almost the opposite. Would I get significantly better, slightly better or exactly the same results if I increased my calories to match my maintenance level?
The question is whether your lower calorie intake is causing you to perform fewer reps than you otherwise would, thus hindering your gains. You can take a meal supplement shake like "Huel" which has a lot of protein, but also all the other vital nutrients and plenty of calories, or a _lean_ mass gainer shake which has around 700 calories.
This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!
Depending on the brand, it's more cost effective to have a shake than say red meat or chicken breast, but only as a supplement and top up that protein intake or after a workout
ONLY 9%??? holy crap... thats HUGE for doing NOTHING different. are you kidding me?
Keep in mind that the 9% presented in this video was for 1 rep strength. The article actually shows 27% increase in fat free mass (muscle mass) compared to the groups who didn't receive extra protein.
It's 9% of the GAIN so if you benched 100 kg and without additional protein you got to 110 kg, with it you would've got to 110,9 kg.
Edit on 10/10/19: Many of you have commented that you would be happy with a 9% (2.49kg) gain in 1 Rep Max by using protein supplements.
I acknowledge that for people who take their resistance training seriously (even if it isn't for sport or competitive purposes) that you would could be very happy with that benefit. So it's all about putting this info in context with your training objectives. Each person will see that benefit in a different light depending on what they are aiming for. Protein supplements are also likely to be more beneficial for people with a low baseline intake of protein from their diet. If you think protein supplements are useful for you, go for it!
Also, some of you have commented that 1.4g/kg/day is already more protein intake than the general population. However in the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article/108/2/405/5042716
So the results of the study I discuss in the video are applicable to the average person living in a high income country. But of course we are just talking about averages here and may not apply to a particular person. Each person will have to look at their situation on an individual basis to see if their protein intake is meeting their requirements.
For those of you HUNGRY for the details, check out the full article from the British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376
If you enjoyed the video, please hit that like and Subscribe button! Thank you for your support :)
One reason why I would recommend protein shakes for people that only train casually is the convenience.
You do not need to keep as strict a diet to make sure to hit your protein needs every day and there are always going to be times where you will not be able to eat 30~60 minutes after a workout where protein intake is going to be best processed by your body.
A professional athlete would prioritize their workout and diet over any other plans but as a casual you will not and you can get closer to professional results by using protein supplements to fill in some gaps. Of course nothing will ever make up for not doing the workout.
This is what I've been waiting for 🙌🏾
The 4th reason for protein supplements, consistency. It's sometime difficult to maintain a consistent nutrition plan depending on your work and lifestyle and supplementation can definitely help in this regard.
Just have a set diet?
@@benmjt not easy for everyone
@@benmjt Does not work too much.
Most people are tired from work. Combine that with a low mood == ruined diet on that day
My problem is I can only eat so much a day. A protein supplement remedies that.
Also drink a lot of chocolate milk.
High protein food list
th-cam.com/video/bF3xRTGvA-o/w-d-xo.html
Chocolate milk has way too much sugar, but it is a good source of protein
@@tonyhamilton7785
I never considered the sugar content of chocolate milk. Should I just drink standard whole milk then?
@@stoopiddub333 I drink regular whole milk with mass gainer protein powder when bulking and regular whole milk with regular protein when cutting
If ur on bulk just use regular whole milk and add ur protein shake to it simple.
And post workout its better to take whey with water.
Thanks for the information, I would surely love to know the influence of protein on intake for a more cardio based routine.
Amazing. Keep up the hard work👍👍👍👍👍
great video
Thank you! I'm glad you enjoyed it :)
@@DocUnlock bro why you stop creating vedio... 🙄🙄🙄???
Ah we need vegetarian protein powder from you hehehs
I was glued to this video. Thanks for the information. Very easy to digest!
I know this isn’t easy to gauge but what about just straight up recovery ? Three days a week you have plenty of time to recover but for everyday gym folks you don’t wanna be sore the next day when you lift. You feel less sore the next day with protein shakes
Im using a mass gainer protein powder 1300kcal per 300ml so its helped a lot in gaining weight for me ive been consistently going to the gym for 4 months now and gained 12 kg while sticking to 14% body fat.
Lovely video. Straight to the point, pleasing voice just hard facts, no talking around things. Keep up the excellent work!
The study found that 1.6g of protein per KG is the optimal amount, but the control group is already taking in 1.4g per KG so that doesn't leave much room for us to see the effects of additional protein intake. 1.6g is only 15% more than the control groups 1.4g intake, that gave a 9% performance improvement, which makes sense.
But it would be far more interesting if the control group were only taking in the recommended daily amount of 0.8g per KG, with another group taking in 1.2g and the final group doing 1.6g. I'd be very interested to see what effect that has.
I never took protein very seriously when doing weights. I just assumed I had enough. Since I very recently started trying to take in 2g per KG, I realised I was barely taking in 0.8g per KG before. Would be interesting to see how much I've held myself back despite the obvious gains.
These groups are all different genetically, so the results can not prove accurately. Some people can gain muscle growth and strength faster than others. For example, my friend and I are work out buddies. He consume way more protein than me. I don't use protein shakes anymore and I still gain much faster muscles and strength than him.
Awesome video, really easy and simple to understand
It’s a 9% gain over a short fixed period of time - but lifting is a long term hobby, and those 9%s are going to add up over time.
Exactly because that 9% is going to compound again and again which will make double the normal gain in enough time.
Exactly what i was thinking, buddy said "only 9%"😭
@@budhil4351 Your gain will also slow down when you become stronger and get closer to your genetic ceiling. So its may not compound that significantly. And its far too optimistic to think it will double your gain in long term.
@@JuliettKilo well, well. Of course a "double" is not to be seen linear wise but on a logarhythmic scalw: if you need 2000 training days to get to your genetic ceiling , then protein shakes directly after training (and only if the muscle swellls!) might reduce that to 1850-1900 sessions. Over the course of twelve years (52 weeks times 3 sessions/week = 156 sessions yearly) while you are fit and healthy enough to cope with hard training => roughly one year saved that you can invest e.g. in stretching/flexing or just more cardio => significantly more rounded training overall than just pure strength training (which in itself is idiotic btw). That then is the difference between athlete and strongman…
I can’t physically eat a lot of food, so using a protein supplement along with my diet would be the only way I’d achieve the 1.6 per kg per day.
drink milk
@@mastertrey4683 Yes and preferably non homogenised raw milk for the digestive system 💪
@@Kevin-ch8fu not everyone owns a cow
@@cuttersanin3545 and most are lactose intolerant.. I used to drink milk everyday. Then a week after I turned 16 I started getting really bad reactions, breaking out in hives and shit because of milk.
@@mastertrey4683 milk has a ton of sugar and fat in it usually
i'll be honest, i've been giving protein shakes a try this last month, and i have been working out 1 hour a day, 5 times a week. i'm not sure what to make of it, i mean i am in better shape, i did get more muscle definition and growth and it looks "faster" this month than it did the one before. though i'm pretty sure i've been consistent with the effort i've put into it, i feel like it helped at least to raise my protein intake without increasing the cal intake, which is a good thing on it's own
make sure to give each muscle group a break for optimal growth!
What shake you use
As someone who's daily protein intake is
Low Carb(Total Carb: ~3.9g per 100g) protein powder also benefits those with diabetes T1, T2 and MODY(1.5) when training, assisting in the transition of sugar in blood to energy and storage in muscle cells.
I would love to hear more about the appetite suppressant effects as well as protein supplementation in the larger context of nutrition. I had always heard that it’s useful when cutting, because you’re trying to minimize caloric intake while losing as little muscle as possible. So by using protein shakes, we can eat less calories while still maintaining our protein intake.
That said, this is all stuff I’ve heard from trainers/gym guys. I’d love to get a more data driven look at how it actually works.
IMO, only potential problem with that is satiety - protein shakes are generally very low in terms of satiety-per-calorie compared to actually eating the same amount of protein.
They are real in my experience but only for a short while. For me it works because I don't like having breakfast so a protein shake with some fruit and coconut milk gets me through the morning easy, but if I drink a shake after working out, there's no power on earth would stop me from wanting to eat a whole cow. I don't eat a whole cow, but the point is that if I'm very hungry, the appetite suppresant effect does jack shit and only works for a short while.
Higher protein based foods will make you fuller. I got 200G of protein with 2100 calories. My maintenance is 3600, its a thing
@@rockcaholic based on reccomendation values that would mean you are ~117 kg in bodyweight
Throw oats in the blender with a scoop of protein powder and make some oatmeal pancakes. Stay full for hours
People aren’t understanding the question and study correctly. The study shown in this video shows a group of people that HAD already been getting enough protein from their regular diet. The study was done to show if there were any ADDITIONAL benefits from protein powder. The results? Yes about a 9% increase in strength, but there is a cap at which too much protein does not equal more gains. ( if you’re already getting enough protein, I wouldn’t turn to protein powder for extra strength, I would recommend creatine )
However, most people watching the video were probably wondering if protein powder worked as a supplement to protein. In that case YES, obviously. If you have a hard time reaching your protein goals from your regular diet, protein powder does work in supplementing your missing macros. It’s protein after all, your body doesn’t care where you get it from. Although, make sure you are still getting in a good chunk from whole foods, as they have other nutrients your body needs.
Facts∆
Underrated comment
You basically typed my response for me.
Exactly. Note that the participants in the study were at already high levels of protein compared to general population.
One note though... I shy away from creatine due to some research suggesting it could expedite hair loss (which runs in my family and would rather not speed up).
I would recommend a plant based diet over extra protein. Good for strength. Great for indurance
Use Whey powder as a meal replacement once a day to drop your weight a bit, the work out and eat little and often with protein and fibre as a key factor.
That way, you see the muscle development you’re getting because you’ve shed some of the fatty tissue that covers muscle, so your muscle mass/definition isn’t hidden.
at the end of the day diet and genetics are everything when it comes to building muscle. I take protein shakes only on days when i cant get a meal after workout, for example when i have to go to work right after training session. I have shredded looking body with 86 kg, and i am training 4-5 times a Week. If you dont have genetics for the Job you can keep training all you want, you will still look average like most guys in the gym.
There could be a psychological side effect of drinking protein shakes: it is connected to the perception that people drinking shakes are fit people and as such motivating somebody to exercise as well to belnmg to that group
Eh not that much, just drinking a shake wont depress you because you didnt chewed 8 eggs chief
We already know the catch - those damn rancid farts
😆😆😆
Lmfao
Honestly, since I've started using protein shakes again, I've been pooping a lot better. My constipation is cured!
Its all about which you chose for protein... muscle milk 50g protein is what I use. Huge difference and no protein farts...
@@ny2bama facts mine just came in yesterday
“Always choose food over supplements” Rich Piana.
He's no longer around. Poor Piana :(
Ahhhh. Rich. Rip. Shakes are for fakes.
Lol he chose steroids man
Don't take whey powder, take steroids - rich piana
Sir Nicholas D Definitelt wasn’t “pre workout” as stated obviously. A combination of drugs and how unhealthy his insides were, led to his death. Miss that big man tho. Realer than real....
Thx you boost my knowledge
I mainly drink protein shakes just because it's convenient and easier protein intake then cooking up a steak, especially if you're busy or on the run. I also just use it to ensure I have enough protein in my diet if I've been eating too many carbs.
3:56 I can literally feel the pain in my back watching this picture.
iRregular91 i was searching for this comment
Ouch
Saaaame🙈
Dude you got me.
Lmfao
When I first started going to the gym when I was 15, I was told 5 simple rules for success
1: carb-load pre workout as a short term energy hit to aide in your workout performance
2: have 5 balanced meals a day that have a max of 20g of protein, if one or 2 of those is a protein shake, don't waste your time having 2 other "meals".
3: Keep your workouts balanced, if you are focusing on one muscle group, don't forget the opposite, I.e, chest and back, tris & biceps.
4: Stay consistent, but never stagnate. Once you plateau in an exercise, mix it up, super sets etc, but never give up because you aren't making progress. If you get injured, give yourself a break & focus on a different area, just don't stop, altogether.
5: Never Forget To Rest!!! Bust a gut in the gym, but give your muscles the chance to use the protein you load them up with, to rebuild. Constant work will get you no where. Everything in little steps.
6: (bonus) don't beat yourself up if you don't see yourself making as much "progress" as the next guy. Work your program to your goals, they probably want to look bigger without the strength, or want more definition without the size, or they want aesthetics over function. You just be/build you! (Edit: everybody size & shape is different, so eat according to your caloric intake to maintain your weight)
Ratel.H Badger That’s good advice but here’s another... everyone is build different. I found this out the hard way. What works for you might not work for me. Fortunately from being I the gym 5 consecutive years I got more knowledge
Any tips on how to even out forearms? My right forearm is massive due to constant masturbation. Using the left doesn’t let Me feel as good though.
@Tony Droid naw this is completely accurate for close to maximal gains
5 meals a day? welcome to the type 2 diabetes club dude....be careful what you preach dude all people are not 6ft 150lbs to follow your diet......
Bro can I dm u and u can help me cause I need help and I’m confused with stuff
This is very educational, thank you. I am interested in the relation between peotein consumption and weight loss.
sugar & empty carbs are more concerning than protein content if youre only trying to lose weight
water / unsweet tea only
+add lemon juice, garlic, honey (raw) to your daily routine & your metabolism will bounce back
avoid foods that trigger insulin response instead of starving yourself and beating yourself up honey
In my experience drinking protein shakes gets in the way of weight cutting since it's just a couple hundred extra calories you didn't really need.
I'm eating 2-3 eggs and daily beans ( always heavy breakfast) spending 8-9 hours in the office drinking enough water and walking a bit as I can and going in gym for 1 hour and a half ( my diet though is pasta always for lunch and salad with tuna/meat for dinner).Should I take protein shakes? Any recommendations would be much appreciated in any case I don't want to ask in the gym cause they will say yes in order to sell, in any case I was thinking to ask a doctor!!!
Your channel is very underrated. Keep up the amazing work!
Thanks for the support Rajvir! It makes me happy that you are enjoying my videos :)
9% gain is huge in the lifting world and in life. Especially when pyramiding for strength gain. That's the kind of gains that bump training up to next level.
That is if you are a professional athlete
@@kossitete8891 9% would be like adding 30lbs to a 300lb bench press and benching 330lbs, impressive gain for anyone I would say.
@@aleks-wy6uf More gain is always better.
@@aleks-wy6uf That’s still pretty good.
@@aleks-wy6uf now imagine you got a 9% gain increase from more protein intake, a 9% gain increase from optimal vitamin intake and a 9% increase in flavonoid and antioxidant intake and a 9% gain increease from optimal training then another 9% gain increase from optimized sleep then another 9% gain increase from supplement intake then another 9% gain increase from full body training then another 9% gain increase from increase volume training then another 9% gain increase from optimal hydration then another 9% gain increase from creatine intake then another 9% gain increase from ecdysteroid intake then another 9% gain increase from increase frequency training then another 9% gain increase from chicken breast intake then another 9% gain increase from eating dark leafy green vegetables. My point is drinking a protein shake isnt hard AT ALL. a 9% increase for eating food is literally insane. you silly bumbo bloodclart rassclart bumbo bloodcart egg
Great Video! :) I have a question: Why is it recommended for athletes to take 2.2g/kg if the benefitial effect is plateauing at 1.6g/kg?
Well it's rather simple, athletes simply have more muscles. It's just more amount of muscle needed to be repaired. Also more frequent training. If you work out between 2-4 times a week it's a huge difference in how many times you've broken down a muscle.
@@channelforadifferentrecome6635 Thank you, sounds right!
Been using a whey protien powder for a little over a month. I started in an attempt to minimize the amount of lean mass lost during my weight loss effort. I started at 185 lbs at the beginning of the year and am down to 152 lbs. I still have 10-20 lbs left to lose, so I really wamt to keep as much lean mass as I can and try to only lose body fat. I've slowed my weight loss down to about 1lb per week at most. Probably closer to 0.5lb a week now. I have zero idea if the protien supplement is working, as I am only adding an extra 20g of protien a day to my diet.
152 lbs? Are you a girl? For a guy, that is skinny.
@@walden6272 I'm like 5'5
@@walden6272 What a horrible comment.
Why I started taking whey protein was, I found it had a significant impact on post training recovery, by the way I’m 60 years of age.
Awesome man 👌
Thanks. I needed to know that 😊
the study did talk about increasing "strength"...this data/study is mostly irrelevant and useless for people who aim for hypertrophy and recovery
Extremely well explained. Thanks for backing it up with data and examples. You definitely deserve a 5 star! Because of that I am subscribing
What I'm seeing here is strength training vs hypertrophy and the protein requirements for each really. You can't build muscle without protein but you can train a nervous system. But what I'm seeing here is an underlying cap as to how much protein you need for that 9% gain
Great video! Just wanted to add that even 1.4g of protein is a LOT. Most people would struggle to eat that much protein in a day. So these people in the trial are already primed for gains.
Chesterfield?
I don't think 1.4x body weight is a lot unless you weigh a lot but then also your hunger usually is bigger.. I weigh little over 70kg so 1.4x would be 98g of protein a day for me. My most common breakfast alone already is around 30-40g and dinner a little bit more than that, so that's already roughly 80g. The remaining 18g could be just a single protein pudding and I could have lunches, snacks and supper without any protein, which is nearly impossible since almost everything has at least some amount of protein!
1 full chicken wing is 10g. Every carbs has its protein too
Im 65kg so thats 91g but im pretty inconsistent some days i get like 90-100+ and somedays barely 80
I would like to know more about the effects of protein intake in recovery after cardio. By the way, thank you for the video, it was very informative.
A major flaw in this study that no-one seems to have picked up on is that hardly anyone has 1.4g/kg/day of protein outside controlled environments. If I could get that much protein in my diet everyday through normal food then I wouldn't take whey. I take whey because through my diet I probably only get 0.5-0.6g/kg/day of protein but via shakes I can get this to nearer 0.8-1.0g/kg/day which helps me make gains.
Making a comparison between a groups whose baseline dietary protein intake was more 'normal' would be a much better gauge of protein supplement efficacy.
no one has a 7oz piece of meat? in the freezer?
huh?!
@@jonniefast 200g of meat has like 30g of protein, mate. Do you weight 25kg?
Did you even watch the video?
@@Bramble20322 200g of chicken has nearly double that at 54g
@@ncshuriken he's saying 1.4 grams of proteins per kilogram of body weight
I'm from India, and had been tracking my macros for the past two weeks and realised that my normal diet covers just about half of my protein requirement. I asked my parents if all of us can shift to protein rich foods, but they prefer to stick with the traditional carb heavy diet in the name of familiarity & taste. I don't have time to cook either. So, protein supplementation is the way to go, right?
That would make sense budd
Very informative. Thanks!
He looks like he's on eyebrow supplements
Kevin Brooke lmaoo
Since he has a beard it doesn’t look bad.. but if he didn’t lol
Kevin Brooke middle eastern genes
@@RocksmithPdl
Nope this dude is Indian origin.
@@usmhaevmcgmedov5525 same thing, arabs have bushy eyebrows too
I do recreational track sprinting, which includes both weightlifting and plyometric exercises such as sprinting itself.
Without sufficient protein, not only do I feel exhausted, but I'd be training with excessively sore and stiff muscles, which is the fastest way to get injured when doing high-intensity training.
What he left out is the absolute critical importance of hydration. Without enough water, your body can't build muscle either.
I’m a cyclist and use a 20g does of vegan protein as a shake. What I want to know is the effect on endurance and recovery after training. Also, is there a best time to take it. Thank you.
amazing video !!
Cool video, quick easy explanation for this argument 👍🏻 I’ve watched a ton of videos on building muscles and they all end up saying that u have to train a lot first for achieving your muscles goal 🙌🏻 stop thinking there is a way to get bigger without lift hard.
I'm in love, or am I inspired?? I love the area of sports medicine and nutrition ❤️
High protein food list
th-cam.com/video/bF3xRTGvA-o/w-d-xo.html
Right? It's very interesing. Even the whole science of muscular hypertrophy anf strength gains and the nuance between the two.
Shame he didn't mention the serious health downsides that a lifetime of body building + protein supplement intake does to kidneys.
2 friends of mine (they don't know each other) that have been lifting for years, and always chugging protein...they're huge, and super strong, but they now have kidney issues, one is in his 40s, and the other just hit 50 - and he needs insulin injections.
The drive of constantly maintaining a desired physique - which is often helped by protein intake...just shreds kidneys over a decade or two. Our kidneys are like an oil filter, and we only get one for our entire lives. Excess sugar and protein just wrecks it.
great topic and vid.
Really fun and easy to watch I think you'll have a big growth. Really high quality video
I'm glad you found the video enjoyable. Thank you for your support!
protein supplements are great for smoothies in between meals, it gives texture and taste. I make it with spinache, beetroot coconut oil but you can add anything you like.
•Short answer: No. Food is more important.
• Does it help and give you that extra: Yes
protein powder is just dried food, your comment is like saying “dont eat beef jerky, eating food is more important”
But I don’t get, the muscles fibres get repaired with only protein, if ur not getting a good amount without high protein products there is no way to grow muscles?!
thank you for this !
Only 1.7k subscribers? Dude you deserve a a thousand times more! Your videos have such high quality and I've found them very useful. Please continue making videos ♥️
Thank you! I'm glad you're finding my videos useful. I'm taking a short break but I'll be back with new videos in July :)
@@DocUnlock he has 200k plus after 3 years now
Got it down to a science doc. Great informative content, efficient delivery and directly to the point!
High protein food list
th-cam.com/video/bF3xRTGvA-o/w-d-xo.html
I am a home dumbell workout doer. I try to get 100 grams protein from food, but i just can reach 76 gram (from 2 meals). Total meal that day consist :
3 eggs ,(18 gram protein
350 gram tempe (66 gram protein)
Piece of chicken (15 gram protein)
Rice (4 gram protein)
Cookies (6 gram)
I seem that i still need a scope of Whey protein....
Did they track sleep too? I feel like it's pretty very important especially when it comes to strength and muscle protein synthesis, and was the study done on experienced athletes or only average people?
who would ever thing the simple act of eating and going to the gym would be so complicated
God made his face in BOLD Font.
this comment has me on the GROUNDDDD
😂😂😂😂😂
I can’t 😭😭😂😂😂😂😂😂
High protein food list
th-cam.com/video/bF3xRTGvA-o/w-d-xo.html
🤣🤣🤣🤣🤣
The test subjects that dident use protein supplements, were already on a pretty high protein diet. For people who have trouble eating enough, protein powder really makes a difference.
I drink two shakes of protein a day, one in the morning and one in the late evening with a protein bar in the afternoon for a total of 61 grams of protein per day, which is meeting my daily requirements. I get my other vitamins and minerals from other things I eat like fruits and salads and calcium from almond milk and I drink 8 cups of water to make sure I meet most, if not all my daily requirements. The main goal is be in tip top shape, and stay healthy but I noticed am losing more and more fat which I suspect is from my low intake of calories. I don’t know if this is a good thing because I don’t work out but I plan to in the future once I’ve become more lean but I don’t want to damage my muscles. Am I doing something wrong or am I ok with how am doing?