The Protein Myth: How Much You REALLY Need
ฝัง
- เผยแพร่เมื่อ 9 ก.ค. 2024
- Alpha Progression App: alphaprogression.com/HouseofH...
How much protein do you need to build muscle and maximize growth? In this video, we evaulate the scientific research on just this.
Timestamps:
0:00 Intro
0:27 Part I: The Scientific Literature on Protein & Gains
4:57 Training Experience/Effort?
6:27 Cutting?
8:18 Bulking?
8:54 Part II: This Is Worth Remembering
11:13 Part III: Final Thoughts + Summary
Beats:
1) Home - Resonance open.spotify.com/artist/2exeb...
2) Home - Hold
3) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - • [FREE FOR PROFIT] 💫 Pl...
4) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - • [FREE FOR PROFIT] AMBI...
5) Bedroom Pop x Pop Type Beat - "the sun" (Prod. dispatcherrr) - • [FREE FOR PROFIT] Bedr...
References:
Protein Meta-Analyses:
Morton - pubmed.ncbi.nlm.nih.gov/28698...
Tagawa - pubmed.ncbi.nlm.nih.gov/33300...
Nunes - www.ncbi.nlm.nih.gov/pmc/arti...
Nitrogen Balance/Indictor Amino Acid Oxidation Data:
Malowany - pubmed.ncbi.nlm.nih.gov/30395...
Bandegan et al. - pubmed.ncbi.nlm.nih.gov/28179...
Mazzulla - pubmed.ncbi.nlm.nih.gov/31618...
Training Hard/More Experience Data:
Lemon - pubmed.ncbi.nlm.nih.gov/1400008/
Tarnopolsky - pubmed.ncbi.nlm.nih.gov/3356636/
Roberts - pubmed.ncbi.nlm.nih.gov/29200...
Cutting Data:
Mettler - pubmed.ncbi.nlm.nih.gov/19927...
Longland - pubmed.ncbi.nlm.nih.gov/26817...
Helms Review - pubmed.ncbi.nlm.nih.gov/24092...
Helms study - pubmed.ncbi.nlm.nih.gov/25028...
Ribeiro - pubmed.ncbi.nlm.nih.gov/35019...
Chapman - pubmed.ncbi.nlm.nih.gov/38144...
Bulking Data:
Antonio two studies - pubmed.ncbi.nlm.nih.gov/24834... + pubmed.ncbi.nlm.nih.gov/26500...
Position stand including protein and health discussion: pubmed.ncbi.nlm.nih.gov/28642... - กีฬา
![[안방1열 풀캠4K] 베이비몬스터 'FOREVER' (BABYMONSTER FullCam)│@SBS Inkigayo 240707](http://i.ytimg.com/vi/_2HL-ogzzBU/mqdefault.jpg)
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
2 small editing errors: 1) With the imperial conversions, I wrote X g/*lbs*, but I realize that X g/*lb* is more accurate 2) The X-axis in many of the graphs noted total protein intake (g/*kd*/d), the *kd* is supposed to be *kg* :)
Timestamps:
0:00 Intro
0:27 Part I: The Scientific Literature on Protein & Gains
4:57: Training Experience/Effort?
6:27 Cutting?
8:18 Bulking?
8:54 Part II: This Is Worth Remembering
11:13 Part III: Final Thoughts + Summary
Additional Note:
Nitrogen balance data was mentioned. However, it's worth noting this isn't perfect. Nitrogen balance data does not always successfully predict muscle growth outcomes. The indicator amino acid oxidation technique is considered to be more reliable though. Here are some papers that involve a discussion on this: www.researchgate.net/publication/332441779_Should_Competitive_Bodybuilders_Ingest_More_Protein_than_Current_Evidence-Based_Recommendations + www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes
@house of hypertrophy , can you make a video on nucleus overload training which is basically working out 2 times a day, 8 hours apart while taking rest days normally (3 to 4 days)and i was wondering if it truly does increase follistatin and decrease myostatin?
also the link is pubmed.ncbi.nlm.nih.gov/17823296/
I did a little experiment on myself with this very subject a couple years ago. My hypothesis was that since your body essentially converts excess protein to carbohydrates, that was why you still managed to see gains with higher intakes. So what if I ingested protein on the low end of the recommended spectrum and upped my carb intake instead? Well, after two years I've still made plenty of gains ( no noticeable difference from before when I was at the Standard 1 G per pound) my workouts are much better with the higher carb intake, and meals are definitely more varied and enjoyable. It works for me 🤷
EDIT: this isn't dietary advice, or a problem that needs a solution. Simply an anecdote related to the subject of the video I thought I would share. Take it as you will.
How is your diet?
Why are your meals more enjoyable? Do you not like meat or do you just like eating more carbs?
Makes sense.
If going from 1.2 grams to 2.0 grams of protein per kg gives only a minimal increase (1%) then the potential increase in capacity from additional carbs may very well result in larger gains.
I’ve heard that excess protein is converted to urea. It may explain why I’ve had greater urination urgency the last couple months.
Carbs are only good as fuel with overflow to fat.
Protein is good for growth/maintenance, and overflows to fuel (provided you havent gorged on carbs and fat).
It is difficult to get fat on high protein low carb.
My own personal experience is that since i have deliberately went super high protein, my improvement across all lifts has been consistent
Have gone, not have went.
I love this. I did the opposite, went to the low end of protein and upped my carbs and saw drastic improvement across my workouts. Speaks for taking the information available and seeing how it best fits you and your individual performance. Keep lifting, brother.
@@Gargarks thanks ! Yeah like with everything it requires experimentation. Being older for a lifter ( 49) and in my 4th year , i find much of the advice targeted toward people my age doesn’t work for me. The experiment with higher protein is the only change i made the last few months and its been the best improvement i have had since starting
what does 'high' protein mean ? 1g/lb, 2g/lb , 3g/lb, 4g/lb ?@@tim..t175
I went high two. 🤣@@humanyoda
When I was seriously into this sport I did some experimentation (even when taking PEDs). I personally found NO negative effects from dropping 250g protein per day to a measly 50g. In fact... the less protein I took generally the better gains I made as my digestion system was not hampered and rewarded with other macro nutrient food better suited. I concluded that high protein intake was nothing more than a myth, fueled by the magazine and advertising industry as a mechanism to stay relevant.
I'm not saying protein isn't important, but that so few individuals genuinely experiment with levels of grams to outcomes. Most are sheep blindly following literature, and this is sport is massively about genetics which throws 90% of studies out of the window. Test, test and test with yourself only, nothing else really matters.
most guys are at 50-100 when eating food that their parrents cook, where are all those super gainz? if u believe a low protein diet is superior then u prob just abused steroids like crazy and grew no matter what.
anecdotal bs. :D
@@reuterss306 Infact, it is even anabol.
i agree with the test part
Seems like a low amount however I imagine some people bodys utilize protein better due to age and genetics.
Personally I try and get around a minimum of 1.5 grams per day of lean body weight ( minus your fat/ BMI ) say 100 kilos and 20% fat so 80 kilos x 1.5 = 120 grams.
Absolutely amazing video as always! It’s highly informative and super helpful. Thank you so much for all the great work! It’s greatly appreciated. 🙌
So many of these studies make reference to "older" people. None of them specify what ages "older" is comprised of. I'd love someone to be specific about what this means.
Well, there is simply no clear answer to that. Everyone is different, so who knows how much more protein you need at age 40, 50, 60 etc. I simply kept eating a bit more protein after turning 30 and now with 45 I eat roughly 1.8-2g/kg which is probably still a bit overkill but I can maintain muscle pretty good this way.
A very large number of studies are bullshit sadly. They often have way to small sample groups, don't really specificy what or how something is tested and the value of it is relatively low. There are some really good studies out there. But not as much as people think.
It’s because all of this information varies from person to person. We’re all unique and some folks just love putting info out. Age is always how your body feels. It’s 35 year olds out here with your typical 45 year old bodies because of not taking care of themselves and the same on the lower spectrum
That graph showing how NOTHING is left on the table is science at its purest! xD
Love your vids, i can imagine the amount of work the graphics alone take, not to mention the research.
Haha, thank you so much!
I like the addition of "Volitional Failure" on the graphics, we need to make that distinction as so many are unclear that there's multiple definitions of "working to failure".
Very interesting findings! I am a dairy farmer - feed-milk-relationships are well researched in this area. What strikes me is that people are looking at the curves around 1:00 and try to find the effect maximum. In dairy farming, you'll look for the efficiency optimum in most production environments, which would translate to the maximum pitch or slope of the curve (or maximum of the first derivation, mathematically). This is where you'll get the most 'bang for your buck' in terms of protein.
Looks like the efficiency maximum is sitting around 1 to 1.2 g per kg, translating to about 90 to 108 g per day for a person like me (90 kg). Yeah, you could eat more. But adverse effects are often connected to a supply of a nutrient that is too low or too high - I could see benefits of staying at the sweet spot.
I love this balanced approach.
Yes, this is the way for 99.99% of people :-)
An efficient car may be the best bang for buck..
But it's not as fast as the car drinks twice the fuel for 50% more speed.
Do you want efficiency or performance?
Camry Hybrid or BMW M3?
Is suppose you would optimize a dairy or meat cow for efficiency, but perhaps you would optimize a race horse for speed 🤔
Thats a good point. Looks like 1.2g per kg is good enough and better looking for other stuff to gain.
This is how you should look at the data in terms of giving general advice. However, in an ideal world you'd tailor your own specific intake to your own specific results, if you're an outlier who gets maximum effect from a high/low dose then the 'general' advice is either dosing too high or too low, this would however require a scientific approach to both training and data collection. The same goes for training methods, general advice gives general weights and reps but some people respond far better to high weight/low reps, others respond better to low weight/high reps. Every case should be viewed as an individual particularly if you are looking to maximise results
I’ve never noticed any difference in muscle utilizing different amounts of protein except….when cutting calories. At that point, higher protein seems to make quite a difference. I do hope there is more research on this specific area in the future.
So glad I found this channel.
Thank YOU for checking it out :)
Thank you for analysing so many papers and your recommendations - I always look forward to the next thought-provoking video.
TBH I'm fed up with having to repeatedly work out how much protein I'm getting from various meals & protein powder.
If it were possible I'd actually prefer to get my protein from a couple of tablets - most importantly it would save on the washing-up.
Good to know that bulking does not change how much protein you need. I have also read (but not been able to verify) that you will gain less fat if you consume more protein in a bulk. If anything, I would say you need to worry a bit less for protein intake, because you are probably going to consume more than when you are maintaining, even if it is just an extra 10g.
Your body has to convert protein into energy efficient enzymes. Carbs are much easier to convert and thus result in higher spikes of insulin, ect. It's recommended to increase protein with your other macros in order to keep people from ballooning due to extra water bloating and additional fat stores due to over estimated surplus.
In other words. It's safe and effective to only raise carbs and fats during a bulk. However, it removes the fail safe on your diet and could lead to excess bodyfat compared to a similar diet with higher protein.
not just the amount of protein...If you eat more protein aka beef and eggs, you get more choline,creatine,carnitine,glutamate etc for repair and hormones...what the protein is attatched to.
awesome video, thank you
Candito mentioned HoH in his last video. RP has done that a couple times in the past as well. Just love to see it x)
This was really awesome to see, shout out the Candito, I've been a fan of his for a looongg time!
Love Candito!
Subbed. what an amazing channel. just what i want - cutting edge data well presented with well reasoned hypotheses. Excellent!
Hey HOH, I would love to see you dig into the research on meal/protein timing. NOT as it relates to muscle anabolism but as it relates to muscle catabolism.
There seems to be a pervasive idea that you will experience muscle loss if you don't eat soon after training (within 1-2hrs). I haven't been able to find any substantial evidence supporting this and none of the content creators I trust seem to have covered it.
I've had some anecdotal observations from people I've met who are reasonably jacked and who workout in the morning but fast until noon which makes me doubt the idea in its entirety.
I would love to see your take on this
This is probably the best video I have ever seen on the amount of protein needed topic. I like the video even more since it confirms my assumptions that I made from doing alot of research.
Nice to see some recent research on this.
These videos are awesome by the way.
I've always found these "one meal a day" intermittent fasting people interesting, especially when they're ripped.
If one is able to maintain above average amounts of muscle on one meal a day, that's gotta give you some insights on how much protein the body can process.
You can eat a lot of protein in one meal.
I slim carnivore female no problem can eat 600,700 grams steak in one go. Many times more!
Im not a big Mike Mentzer fan, he was a bit crazy in my opinion but he stated this in the 70's and was ridiculed by the BB industry at the time
Crazy??? Ok... lol
Well, he did use meth as a pre workout, so there's that....@@Almadanim
@@jeremyy22 Sure, but what have you done compared to Mike Mentzer. Drugs aside?
All the way back in the late 50s Steve Reeves was getting 40% of his calories from carbs, he ate plenty of protein but complex carbs are what fueled those long workouts of his. He was also insistent that what you eat the day before a workout matters more than what you eat on the day of, probably observing the time it takes to build up glycogen before we really understood the process.
@Astral-Projector2389 what the hell kind of rebuttal was that? 😂 you think it's likley the other commenter has done something Worse for their brain than Meth. Are you serious.
Very good vid.
Thank you much!
I've worked out every day for 1 year now.
I'm turning 40 this July.
The past 5 months straight, I've seen 2lbs of lean muscle mass growth.
I consume .75g per lb and maintain a
75 per lb bro?
@@wisemansaid5009 no... look again.... there's a decimal....
@@wisemansaid5009he literally said .75 per lb
you need to rest more, maybe improve/change your routine and progressively overload
@@scifiordie you need to presume less and be smarter. See you're assuming I'm not progressively overloading and I am. Now you're just dumb
Thank you!
Thank you for another detailed and well researched video
I started seriously lifting / bodybuilding at about age 35 and began researching supplements and protein intake. I used to be obsessed with getting 200 plus grams of protein per day and had to drink at least 3 shakes and incorporate egg whites to meet the minimum daily intake. Got really tired of trying to keep up and kicked that mindset to the curb. I now take in as much as I can from food with an average of one shake a day depending on how I have been eating and training. I still use eggs and egg whites to bump it up when needed but I can tell you that I look and feel better than I ever have. Granted, I have lost a little bit of mass but at 220 lbs. and 5"10" I could afford to lose a little. I am now 190-195 lbs. but I am totally ripped down, with abs popping, a 30-inch waist with that crazy wide shoulder, small waist v taper. So I suggest you find your sweet spot on the protein intake, get the most from your food, and supplement with eggs and protein powder as needed. I am probably only getting 150 grams of protein on a good day and maybe 180-200 on a great day, which again, depends on how I've been eating and training in the last few days and even weeks.
I've been eating more fiber, drinking more water, and taking in more minerals. I do more cardio now. I'm 200lbs and try to get at least 100g of protein per day. Depending how I feel, I'll eat more.
Trust your body. Take your time.
Here we go for one more jaw dropping content. It's amazing!!
Haha, thank YOU :)
Amazing to see how different people are
Take a look at Natural Hypertrophy for example, his "day of eating" videos are very carb heavy.
7:03 , I heard the body weight i should use as a base is the weight i aiming for.
For example, someone weights 90kg and he wants to decrease his weight to 77kg,
and he decided to take 2.3 g/kg/day
Should he take 77x2.3 or 90x2.3?
Man there is a lot said. Some say use your goal body weight, some say use your actual body weight and some say use lean muscle weight
Might be a silly question but i still want to ask to be sure: if you're training for strength and not for hypertrophy, do you still need to consume more protein? If so is the protein intake spectrum shown in this video works for it?
I was going to initially have a section on this, but I cut it out as I thought it made the video too long. Anyhow, the real key is that protein most likely enhances strength by way of muscle growth (muscle growth involves the addition of contractile units which enhances force production). In my eyes, that's the only really plausible mechanism. This will be most prominent in the long-term, which is probably why some studies/analyses don't always show as strong of a relationship between protein consumption and strength gains (neural adaptations can cloud things). I say all this to say, yep, the data in this video can be used if the goal is to maximize strength over the long term :)
@@HouseofHypertrophy If I just want to increase strength without gaining muscle? I am currently eating 1.4 gm/kg , is that enough?
One thing I've always wondered about these studies is do they make sure it's not just the added calories in itself that give hypertrophy a boost and not proteins per say. Like do they give double blind suplements to the subjects, one group has added carbs, the other proteins (with calories matched)?
And also compare to added carbs, how much of a boost in muscle mass do they get? 10%? 30%? 50%?
Would love to be enlighten on that
Back in the mid 90s to 2000s i was lifting hard and followed the 1g/pound. As i get older, i still managed to be of decent size and strengthen, but now i only take down maybe 90-120g a day @ 175lbs.
from my experience personally as someone currently doing a bodybuilding cut for a comp l find having higher protein to be essential for keeping my muscle mass and strength. I'm actually on 1.5g protein per pound so way above the recommended. I've even made PR's while on a cut for some minor exercises, all my compounds have decreased but l've kept majority of my strength despite losing more than 10kg and reaching 10% body fat currently. 62kg eating 200g protein and roughly 250g carbs for 2200 calories. I believe the higher protein works mainly for me simply because of the fact l do like an hour and a half of active cardio daily and 15k steps usually as passive cardio. Often endurance athletes need a lot higher protein consumption, as someone who may be a hybrid between endurance and building muscle that may be the reason for my higher protein intake working. This is all just me assuming things though.
So you pr on lateral raises but not deadlift? what happens is you never really push your ''minor'' exercices. And no endurance athlete need more complexe carb calories. For anyone who trains, a chronic stable protein intake is optimal, and you play with carbs or lipids to balance your diet for either bulking, cutting or prepare for a marathon.
@@Theprotocoldwhile endurance athletes obviously need more carbs due to higher energy demand their is actually research confirming that endurance athletes do need to try to be in the higher intake levels of protein to help with recovery. A lot of endurance athletes are actually under consuming protein due to the high carb mindset
So you are 62kg (136 pounds)… Just curious, how tall are you? I am also cutting for (a natural) competition, currently at 64.5 kg (142 pounds)
Clen??
@@Theprotocold It's hard to PR on conventional deadlifts when they place a lot of systemic fatigue in my opinion l'm still capable of doing 190kg at 62kg. I've increased strength from originally 50kg to 75kg on back extensions for reps due to them being a relative new exercise on my program. So I would like to think l am pushing on my "minor" exercises. This Is just my personal experience and l'm not saying anyone should follow it but a higher protein intake isn't bad just more expensive. I obviously still have a good amount of carbs and will be increasing them when l do a carb loading phase
Unless you are an actual competitive bodybuilder:
If you eat a reasonably clean diet, you should be able to tell if you need more protein because you will crave more protein. I don't ear particularly cleanly but I can tell the difference pretty easily.
And as long as you keep making steady progress, your training-diet-rest trinity is tuned well enough for your current level of training.
I did something similar. My basic guide is, if I am eating 100g of Extra protein a day above a normal intake, without putting on 100g of muscle a day, I am eating too much protein. Better to use carbs and fats to help balance your diet.
Lots of studies focus on protein needs for muscle growth/maintenance, but little is said of other systemic protein needs. For instance, protein is the 2nd largest component of the brain...how would that figure into the overall need for systemic health.
Good point. Not only brain but organs like the skin etc. enzymes and the immunesystem made out of protein or at least need aminoacids.
Dont know why they ignore that important part
It’s interesting to me that the average muscle gained generally kept at an upward trajectory with less below the curve and less above. To me that means the higher the protein intake the more you can ensure max growth/recovery. I have dug into the science behind protein for many years and accepted that I don’t need more than 1G per LB of bodyweight. HOWEVER, I have had a few extended periods of 1.5 G per LB daily and it has coincided with my “best looking” and absolutely strongest forms I have ever had in my life. Every single one of my biggest PRs has been set during the higher protein periods. I also am not substantially increasing calories during this time, I take away some carbs and add the protein. Also very hard for the scale to move up quick during these higher protein periods even if I increase the calories. Most likely due to being able to put in more effort into my training and daily life. Could be coincidence but for whatever reason my body tends to respond well to higher protein intake than 1G per LB
The WHO recommends an average daily protein intake of 0.8g/kg. However, the term "averages" means that for a random person there's statistically a 50% chance that the protein intake wouldn't be met. Surprisingly, increasing that intake to 1.6g/kg ensures a 99% chance that a person's protein needs are met.
That's not what WHO means by average - they mean for any individual person, across multiple days, eating different amounts of protein, over a period of time should seek an average of 0.8g/kg. So monday 0.7/kg and tuesday 0.9/kg averages to 0.8/kg.
you got confused on what the word "average" means there. It means average across time, if you eat a little more one day and a little less another day it's not going to make a difference as long as the average intake is close to that number.
While I haven't personally read those studies, it is my understanding those were all done in a "metabolic ward" where they were measuring all nitrogen loss (i.e. urine, feces, shredded skin etc) over a week or so and averaged between days and individuals. As it was explained to me there was less than even "normal" activity, let alone exercise (or especially weight training for growth) in these studies. They also don't account for protein quality or digestibility in the requirements. It is interesting to note that for the 50 grams per day that the average person requires through diet they see over 500 grams recycled in vivo per day. That certainly shows the body to be very efficient at coping. The one thing I always come back to are the studies that show appetite being decreased once a certain level of protein consumption is met. I certainly can help keep from overeating more often by shooting for higher protein intakes earlier in the day and if it maximizes growth/retention I say all the better!
@@user-uk7tk8oc9f Ya but what the video didn't cover are the negative health effects over consuming too much protein. Oxidative stress, cancer rates, and heart disease are correlated with excessive protein intake. It really depends on your protein source. If you are trying to be overall healthy and live longer then a plant-based diet is best, as meat comes with the trans fats, cholesterol, hormones, carcinogens, heme iron, antibiotics. When that is where you are starting from it becomes relevant that the plant-based alternative that is all around healthier but lacks the same complete amino acids is still viable and doesn't compromise gains.
I have never seen somebody misunderstanding statistics by so much. Daily intakes are based on what is enough for 95-99.5% of people. Look at it like this: you analyse 1000 people and their intake of X. Then you look at those who have symptoms of X-deficency. If none of the people eating more than 1g of X have any smyptoms then you can conclude that 1g is enough for the average human.
thanks for making these video i 🙏🙏 i was really confused
Thank YOU for checking it out! :)
I have noticed a lot of the confusion arises when we start talking pounds. A kg is 2.2 pounds, so when we are being told one gram per pound that is double the intake a person taking 1 gram per kilogram. I see this all the time. Someone weighing 200 pounds is being told to consume 200 grams per day in the states while in the kg system its only 90 grams.
Yes, 1g/lb/day is 2.2g/kg/day.
The Studies never go hard enough to include the sweet spot that most trained people shoot for (as a baseline).
I think what often gets left out is that, while muscle tissue is primarily protein (and water), the processes needed to build muscle require energy, which is most efficiently derived from carbohydrates.
There are also other variables that may affect your ability to increase size and/or strength.
Hormones is key
Excellent video!!!!
So if I move a lot during the they then I have to eat more protein right? Because the body will also burn protein. Have they tried this on someone buring 1000calories extra per day. Do they have to go and eat more protein. Let’s say they eat 1.6 do they have to eat 1.9 that day to be the same 1.6 because the body burned som protein?
I'm glad it was mentioned about how much you should require for your fat free weight. I'm around 200lbs. There is no way I need 150 to 200 grammes of protein. I probably don't even have 100g most days. Even when I'm carrying a decent amount of muscle.
Yep! certainly is a consideration that can be overlooked
"I'm around 200lbs. There is no way I need 150 to 200 grammes of protein." Based on what? What is your lean mass? When I was 225lb my lean mass (according to DEXA) was 140lb so I settled on 170g/day. I still consume that daily at 197lbs as my lean mass has not gone down.
@@zerrodefex Protein is calories. 3 calories per gramme of protein. I want to look good, not big. At a guess, my lean body mass is around 170lbs. I don't count the grammes religeously, just have a rough idea but when I was training for muscle I was doing a 100 to 150g and putting on muscle. And losing fat. When I was a young lad and carrying a fairly decent amount of muscle, I doubt I was having a 100g of protein a day.
You have to learn how your own body responds. I've known fellas who eat complete rubbish but only have to look at a weight and gain quality muscle and fellas I see in the gym, have a bag of stuff of ready made protein and drinking isotonic and energy drinks, writing down every exericise and weight that they do and look complete shit.
The sciences is great, love to learn how stuff works but I've been training over 40 years and the science is just veryifying and explaining what we already knew.
can you make a video about how much calories do you really need to build muscle?
One of the best fitness youtube's channels
Thank YOU so much!
This is AI
My voice just sounds a little monotone, but I'm working on it :)
I was actually a little ill recording the second half of the voiceover, and you might be able to hear the difference from 6:35 onwards compared to before. You may also be able to hear the change in my voiceover across years (check out my first videos if you like).
The editing, research, and everything else is just done by me (no AI) :)
@@HouseofHypertrophy I initially thought your voice was AI-generated as well. This perception arises partly because you pronounce sentences in precisely the same manner multiple times, without any variation, not solely because your voice is monotone. However, this demonstrates the remarkable advancements in AI technology. It's becoming increasingly difficult to differentiate between real and artificial voices.
One thing that gets misconstrued is when you hear "1 gram per lb of bodyweight" you have 300 lb overweight guys out there pounding 300 grams of protein and its just excess for someone who's not in the position to be consuming excess anything. Its based off LEAN body mass as stated in this video. Also its my observation that this model should only be for folks who are ACTUALLY training hard. The average soccer mom and desk dad thats going to the gym 2x a week riding the elliptical and doing 3 sets of bicep curls with 20lb dumbbells does not need to be eating that much protein in my opinion.
Wrong.
this is reassuring and makes sense, I've averaged 80% of a gram per lb of body weight, yet had strength gains over the course of months that was more than satisfactory. I figured the people trying to convince me 1.5/2 gram per lb were way over doing it.
Great video, what about timing bigger amounts of protien after traing being more important than total?
Timing has been largely disproven, the amount you have over the course of the day and week matters more.
I hear what your saying try this train on empty stomach and don't eat for 6hours then eat your protien . Tell me if you get more sore .than not weighting more than 15min eat your protien see how sore you get ? Less sore maby ? Worked for me. Just try and see also train 6 hours after eating before traing .ok?
would you be prone to think that enhanced people would benefit from higher protein intake??
or peds does not affect your protein requirement?
Can u make a video about "mind-muscle connection" I think it's a important subject for maximum muscle hypertrophy
I know u made a video 3 years ago about it, but if there's any new data about this subject, new video is needed since u uploaded many videos for other subjects when a new Data is available 😅
Interestingly, there hasn't been any new studies on the topic haha, so my views haven't changed much. But if anything does come out, I'll probably have an update :)
Overrated unless you are having a weak muscle group as an intermediate/advanced trainee. Or if you are dealing with other muscle groups taking over the one you intend to target.
Can you do a video on solvet Union traing same muscle groups 3days in a row? Then resting based on real world/ not a lab workout?
Shouldn't protein needs be based on training load (energy used in our training) and energy-balance calorie needs, rather than on body weight? As training load and total daily calorie burn go up, we do more "damage" to our muscles and other protein-using systems (almost everything in the body) and hence we need more protein to repair and then rebuild-supercompensate. A person doing no training and with low levels of daily activity should not need nearly as much protein as someone who is training and has higher activity levels through the day. Basing protein intake recommendations on body weight is nonsensical and studies that do this should be critically examined to see who is funding them...protein supplement suppliers perhaps? The FDA and USDA do not base their recommendations on body weight but on daily calorie needs for energy balance/activity level.
This view is completely understandable, but fascinatingly, the research doesn't clearly support this (as somewhat discussed in the section on training effort/experience). Many of the papers aren't funded either.
Damage is not the primary driver of hypertrophy.
No matter how hard you train there's only so much damage you can consciously cause through normal training to your muscles, not enough to consider it a traumatic event which requires more resources, rest and rehabilitation.
The variance amongst training protocols shouldn't be that high.
Watch the video bruh
Body weight rules of thumb are easier to apply on a bro science level.
@@peterpan408 yes and it's easier to plan and adhere to a diet when the macros are consistent every day rather than trying to figure out on the fly what you need every single day.
On a bulk i would say around 1,8 protein pr kg is enough, because i read somewhere that carbs has a protein sparing effect ☺️
You're definitely converting half that protein into carbohydrates. You're eating more expensive rice basically lmao.
you are allowed to have your opinion, but I disagree with your theory 😊
The body doesnt automatically say that, "oh well lets take half of the protein and convent into carbs"
Exess protein is turned into energy/fat or glucose.
Halv of it?
Where did you get that info from anyway? I would like to see that study.
But protein is not only needed to build/repair muscle, it's also needed to dna repair, build bone and produce hormones, so it's essential to get enough when you are trying to build more muscle, it requires more protein for that to happen.
So you see the theory of yours doesnt make much sense, unless you are counting the TEF with is only around 10% from protein and not 50%
But hey, you are allowed to believe what you want, good day to you sir.
The only factor that influences protein "intake" is how much you consume.
What is a more crucial factor regarding protein is how much the body utilises, and the surrounding factors that influence utilisation.
Main points for me:
- there is no clear cut standard on ideal protein intake. The graphs themselves show weak correlation despite the line of best fit suggesting it's not as clear as we think. Less than 0.7 g/lb might still be enough
- protein quality matters, animal-based protein has higher digestibility and EAA amount. Specifically Whey, Bovine milk, Beef and Eggs.
(The Skeletal Anabolic Muscle Response to Plant vs Animal based protein consumption - Viet Stephan)
- there is little evidence to suggest that more experience weightlifting requires a higher daily protein intake
- resistance training is still the most significant indicator in muscle growth, it is the stimulus
When estimating this g/kg ratio of protein intake, would including fat mass in this calculation , specifically at 25% + body fat percentage, lead to a higher than necessary protein intake? Adipose tissue will, of course, require a certain amount of amino acids per day related to metabolism and tissue maintenance, scaling with increasing fat mass, However, I am not certain if that requirement is affected by exercise, or if the increased AA requirements in adipose tissue are commisurate with the increased requirements for AA in muscle tissue related to excercise. Have there been any studies that took that into account? Are most studies centered on improved performance in athletes with low body fat percentage, Or do they also account for overweight/obese patients attempting to increase lean tissue mass?
please include imperial measurements (pounds)
I find 1.2g kg for me is optimal. Taking any more is a waste of money. Some days i go as low as 0.8g kg and i see no difference. Each person should find there own level, what can afford and what u can eat with ease.
How much muscle you gain isn't noticeable day to day, so you could go down to 0g on some days and you wouldn't notice a difference if all the other days were the same.
Except it is very much noticeable
@@DILFDylFexactly lol how does someone tell the difference how one day or even a few days of lower protein intake impacts their muscle gain. You can take a dexa scan everyday and the variance would still be nonlinear and it would fluctuate.
You’re are a women, or tiny guy (that’s ok no avance) muscle grow and recover your muscles after a hard work out you need high protein, and yes if I compete early days the last 4 days I eat less protein and more carbs to blow up..
I'd be curious to see how an individual production of protease enzyme affect ideal protein consumption. As an example: I'm in my sixth decade....I don't secrete the same amount of protease enzymes as I did in my youth. I don't seem to benefit from increased protein intake. But I seem to benefit from supplementing by using Bromelain and Papain. Nothing measured. Just anecdotal and observed. Also, there are many individual factors affecting one's protein synthesis and how it's utilized. Amazing in this day and age there is still much to learn...
Like most things in fitness, you generally do not need to overthink the minutia, although these studies are interesting for sure. I try to get around 1 gram per pound of bodyweight (funny how science often comes around to supporting "bro" science, lol). Some days I get more, some days less. If you don't hit your target one day, no need to panic, it's the long term trend that matters more. Related but off topic, have there been any videos done on BCAA's? I often flavor my water with them and drink it during a workout. Protein, a mild organic pre-workout (basically caffeine), and BCAA's are the only supplements (besides normal vitamins) that I have ever used. Thanks!
There has been some showing that EAAs (which include the BCAAs plus the other 6 non-branched essential aminos) are better overall. Anyhow if you're getting complete protein you should be getting all of the aminos anyway, I just use EAAs in my intraworkout so I don't have to spend energy digesting them during a long session.
But the science doesn't support bro science, it says you are consuming far far far too much protein for no reason. And it also has other negative health effects.
your application calculated me more than 10 approaches per muscle in just one workout, but if it hurts after the first workout for 4 days, how can I do them?
Nobody said you had to do all 10 in the same workout, it just gave you 10 options.
I’ve never understood why nobody ever calculated protein requirements based purely on lean body mass instead of whole body weight. Great video!
How would one measure such a thing.
How about flipping it round, and eating the right amount of protein for your desired LBM. Then slowly gain toward it.
Because that requires everyone to first find out what their lean mass is and not everyone has access to those testing means or can afford the accurate tests. And don't tell me those bathroom scales with bioimpedance measurement, those are insanely inaccurate.
cause you cant precisely know how much muscle you have... duh
dexa scan@@peterpan408
Caliper test cheap BF % calc
I play soccer and do compound lifts of 3*3 along with bodyweight work for 3 days a week. How much do I need? I have been progressing with my lifts but is their any optimal range for my protein intake?
What he said in the video
Wow I literally downloaded the app like 2 weeks ago
it might be possible to create comprehensive studies by using youtube advertising revenue as funding... what do you think?
I think it would be great if we had a study that shows if you can still gain the same amount of muscle with the same amount of protein intake in the long run. (which we all know is impossible if you train hard and rest hard but don't hitting a plateau)
The point is, a trained person might need more protein intake simply because he has more muscle mass.
So maybe you need to increase your protein intake after awhile to break through the plateaus.
And you see, someone with more muscle mass is indeed still taking more absolute amount of protein compared to the past, since he has more mass now.
But is it really enough after awhile?
Powerbuilding since 2000, always with a high protein diet. I was recently forced to switch to a less protein and more carb diet due to circumstances. I gained a lot of strength and mass. Better recovery, more energy...
How much protein exactly are you consuming rn ?
@@arkapravade7234 maybe 100gr.
People min/maxing protein while at the same time smoking weed, drinking alcohol, sleeping like shit and training at RPE 4.
What does smoking weed have to do with protein synthesis??
Trained legs to failure- so X grams of protein. Next day skipped workout- X? grams of protein. Next day light workout of just biceps- X? grams of protein. What protein are you consuming, a Complete protein? Can you average the grams over the course of a week? 2 weeks?
Bottom line is listen to your body..it will tell you Exactly what you need. Not recovering from last weeks workouts? Try Upping your protein a bit and get more sleep. You can get dialed in...just takes time.
💪💪💪💪
All types of proteins are different and do different things, most ppl have no idea what they are taking
One of the things most confusing for me is that no one differentiates between Bodyweight and body composition. So this video helped a bit.
I weigh 160kg but about 30-40 kg of that is fat (strongman body).
Still, getting 200-300g of protein a day without adding a lot of calories seems borderline impossible.
Anyone?
Yep! As noted near the end, scaling to fat-free mass could be better in this case :)
Gram/ target bodyweight.
Everyone includes their fat for some reason
I'm glad you looked at the R^2 value. Many studies in exercise science fail to consider it in their conclusions.
Looking forward to your video on protein quality. There is a pretty good interview on TH-cam about it with Stuart Phillips, on the channel Nutrition Made Simple. The key takeaway is, looking at single meals or even meal elements is not relevant. If you underconsume an amino acid adding up the day, then it can become relevant.
As I am not consuming any animal products due to ethical reasons, I'm just aiming for 1.6g/kg, as there are multiple studies showing no difference in muscle gains on plant based vs mixed diet (for example Hevia-Larraín et al 2021).
Yep! That's pretty much what the video will detail haha :)
Pairing going up to 2.5g/kg/d (including 50 g whey protein at bedtime) with regular intake of trimethyl glycine, aka "betaine" (3 g spread across a day), I've gained almost 10 kg in the past three months while, according to remarks at the gym, I've turned into a "power lifter." BTW, on a keto diet that includes (organic, whole-fat) dairy, the methyl groups in betaine can be used by the body (the brain, in particular) to create needed metabolic products from the galactose that is split from lactose. [Galactose is more important that most think, which suggests why there is upwards pressure on lactose tolerance, now appearing in ~35% of the human population.]
I'd been using the .7g of protein per lb of body weight. Are you saying it may be more accurate to calculate what I believe my lean body mass to be at 10-20% body fat and use that for the calculation? That means I would need WAY less protein.
I eat around 4grams per kg. I do see deminishing returns on protein but my physique looks better when I consume 4 grams vs 2 grams.
Absolutely
I say 1 kilogram of protein per gram of bodyweight Any less is suboptimal!
😂😂😂
i eat mostly plant based whole foods whenever i want. somedays one meal someday 4 meals. there are days i dont even get 50 grams of protein but im fairly muscular than average male. i can bench 225 ten reps
The amount depends a lot on how much physical activity you do, how much time you spend walking or running.
For a sedentary person, 1g per kg is the minimum of the minimum.
For someone who practices moderate physical activity and/or goes to the gym as an amateur, 1.5g per kg is the minimum.
For those who practice intense activity every day, 2g per kg is the minimum, and could be even more.
If you have done a lot of physical activity on that specific day, it is better to consume more than 3g per kg.
If you are serious about gaining muscle by practicing physical activity, the ideal is to maintain a maximum of 2g ~ 3g per kg for 365 days of the YEAR.
There's no point in eating very little protein one day and a lot the next, you have to maintain a decent average.
Injectable anabolic hormones are the only ones that can make you gain muscle from fat and carbohydrates, so if you want to eat less protein, use them. But even so, you will still need to eat protein depending on your level of physical activity for the day and week.
I’ve read several papers on the subject as well. A study shows .73-1.25 g/lbs essentially yielded the same amount of gains in natural athletes. 1.26+ only yielded 10% more results. There is definitely a diminishing returns in natural athletes.
Yes, but did they do the enhanced version?
Is that fat free weight or total?
What about the claim, that was recently made on the Renaissance Periodisation YT-channel, that PED-users need or can do with more protein than natural bodybuilders?
Just because you eat a certain amount of protein a day doesn’t mean your body absorbs it all. Some nutrients just pass straight through your body. Personally I think it’s best to be on the higher end of the protein range. I consume a lot of lean meat, milk and eggs so I easily go over the range but it’s the diet I enjoy the most and stops me eating junk
Not everyone has the same androgen levels
Also, calorie and carbohydrate restriction will cause a substantial drop in primary androgens, reducing protein synthesis.
So will too little fat and too little cholesterol.
I track every single meal on a food database, and yet according to my Garmin watch my calorie expenditure is less than my calorie intake. And yet I'm getting progressively leaner. Most "nutritional science" is garbage, if something as simple as calorie counting doesn't work.
Have you ever considered your Garmin might not be counting calories burned correctly?@@Everest_Climber
T is a fat based hormone.. so it needs fats, not carbs.
@@Everest_Climber plenty of grifters trying to convince us that the laws of thermodynamics somehow don't apply to the human body. Also those watches can't give us the full story, it doesn't know if they steps you take are on a flat surface or an incline or up the stairs and if you're carrying extra weight like a backpack at the time. The only reliable thing is to track the trend over time.
@@peterpan408 T needs fats but muscle protein synthesis runs off of carbs.
I think carbs play just as an important role in muscle growth. There is a certian amount of carbs to protein to good fats that help with muscle growth and its not just protein itself. Usually carb intake should be higher than protein intake (good carbs and depending on your goals). If you want to pack on mass then carbs are very important. You put on mass and then shred down
The debate continues...
I guess, beginners need more protein, than advanced trainers, because resistance exercise increase the sensitivity of muscle to BCAAs for activating mTOR. That's how anabolic steroids work and that's why teenagers and steroid users can grow muscle very fast on low-protein. And that is why older ones needs more protein in some studies (older ones are more inactive usually and less circulating testosterone, both gives less sensitivity for BCAAs). So maybe a beginner needs 1,6g/kg, but a advanced body builder needs just 1,2g/kg (but calories). Also, possibly the it also depends on the training style: The more muscle damage (ex.: series done more close to failure) also increase protein need, because of higher need for repair (more protein synthesis with same FFM increase).
I rarely use my protein, bc I always complete my dialy protein intake (1.6x kg)
Gram per LBS or lean body mass.
So you should calculate your % of fat, then use this formula:
(number of gram per kg that you want) * ((your weight) - (amount of fat))
If I have 80kg, and my body fat is 30%, then i calculate like this:
2g/kg * (80kg - 24kgfat) = 112g of protein per day.
What if im aiming for long term gains ? Could less protein get me there, but just take more time?
This is a very interesting question, but unfortunately there's no precise research (at least that I'm aware of) that can answer this. If I had to guess, I think it's possible you could get there, but it just takes longer
So less body fat = less protein we need? And more carbs? Or i misunderstood something? I thought higher protein on lower body fat secure the muscles 🤔🫡
All the different conclusions on protein intake made me test the claims of them. I personally felt the best and have seen the best results at around 2.3 g. 1.6g was just to little, everything over 2.5g messed with my digestive system. So I really think the oldschool 2g and more is still the way to go, the studies seem all over the place and inconclusive to me, so I go oldschool on this one. You know, with all the decades worth of Bodybuilders proven it to work.
They also have a bit more 💉 help 💉 to metabolize higher protein amounts
@@j.e.t.v4016 Yeah you right with that, but I also mean athletes in general and I never once juiced in my life, maybe there is also a subjective portion to what´s best, genetic types that respond different to different dosages and what not
there is aso huge diffrence in terms of bioavailability of diffrent forms of protein. So its always better to eat more than neccesary, id say 2g pr pound is optimal
I think that it also depends on the use or no use of steroids.
all those studies assume natty :)
The protein marketing machine has a death grip on society
There is definitely not a one size fits all when it comes the amount protein you need to consume. Age, health, activity level, goals.. are all goind to factor in to your personal needs.The older you get the more quality protein you'll need to consume. FYI.. plant protein IS NOT THE SAME AS MEAT/WHEY PROTEIN. You will NOT get the BCCA's from plants that you get from meat/whey. You will have suppliment (alot) to get the same.. even then.. it's a little bit of a crap shoot. 1grm/1lb of desired body weight.. should be a starting point ... You have to experiment with it from there...to see how YOUR body responds. If your not active or only workout lightly once a week.. then.. 1 gram is more than suficiant for most people.. beyond that.. you'll need to factor your level of activity and goals into the amount. This really sohouldnt be a rocket science sort of thing.
Quality of the protein is important too.
I'll probably have a video on this at some point, but I actually believe the research doesn't support it being very important :)
On almost all fitness channels that sell proteins themselves, they tell you that you should use at least 2 grams per kg of body weight. The channels that focus on learning good techniques, instead of posting as many videos as possible, without sales say that 1.4 -1.7 grams / kg is enough for muscle building.
Relation to FAT FREE body mass (muscle mass meter) is key in my opinion.
Absolutely. It's clear from the comments that many people have missed this point.
That is difficult to measure..
Going by weight and trimming the macros to prevent getting fat works at a practical level.
where in the world are grams and pound mixed? (g/lbs)
(g/kg i totally get; both from the metric system)