The Protein Lie: Why You Don't Need As Much As You Think
ฝัง
- เผยแพร่เมื่อ 27 ก.ย. 2024
- The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- rp.app/hypertr...
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i
I've trimmed down my protein consumption to half of what I used to consume. The difference? I'm leaner. Strength is still climbing. The only clowns pushing "high protein" are the ones selling it to you. Mentzer was 100% right about nutrition.
Yeah, whey protein and protein shakes and all that other shit is so unnecessary. Just eat eggs and 2-3 servings of meat/fish per day and you will be fine (for most people)
@@salj.5459 protein shakes are great on cuts and dropping weight. Otherwise I don't use it.
If I eat 100G per day, is that enough to keep building muscle? My PRs are going up regularly and I've been doing this for about 3-5 months (off and on due to sickness and travelling).
@@jacobgiocondo456 If it's working well why change anything?
@@salj.5459 2-3 servings of meat/fish per day? Do you think a regular person would eat meat for breakfast, lunch and dinner? And also eggs? What kind of diet is that
its not a myth, i figured out a lot of proteins improve my farts. no one can stand the smell of my farts anymore.
Are your farts pungent?? I recently increased protein consumption and my farts are more strong than before
Yes@@edeypodey2224
There are some proteins that will make my farts clear out the room.
Fart hypertrophy is best
Same is the case with me
Growing up poor, I discovered this naturally. My family didn't have access to a lot of supplements and just ate three square meals a day (sometimes less), and definitely nowhere near 2500-3000 calories. I still built a physique I was satisfied with. I know for a fact there were many days I did not eat anywhere close to 100 grams of protein as well. I was roughly 6'2," and 190 lbs at the ages of 17-19. I still train the same, eat the same, and throw in a protein shake post-workout. I'm 220 pounds now and my strength/physique has steadily progressed over time. Everything in our society is geared towards selling you a product, always remember that.
I grew up a vegetarian in the 80s, AND I was anorexic for years. I know I didn't get a fraction of the proteine I should have had. I ate so little. Somehow I grew up and my muscles were fine. 43 now and still a vegetarian, working out, seeing gains. Very lean. I can't imagine eating all the proteine that many channels recommend. I would not be lean with all that protein that they recommend, that's for sure.
@@adday.Vegetarian here too. How many grams or protein do you eat a day (per lb/kg)? I have been eating around ~120g a day (am 90kg) but maybe I need to up that a little. I train for strength 3-4 times a week.
I'm pretty sure genetics played a role. Hard gainers will never gain muscle if they don't eat a lot. If you are hard gainer + poor, you're probably screwed...
@gussstavo I guess it's all relative but still ignorant.
@gussstavoAre you joking? Do you know what the cost of living is in the US? That we do have to scrape by, paycheck to paycheck on a very regular basis, just to be able to afford bills and eat? Grow up.
The fitness community is the greatest at helping individuals at bettering themselves by first confusing the heck out of them till they find what works for them.
One guy says eat protein the other guy says you don’t need all that. One person says the concentric movement is the most important, now it’s the slow eccentric movement that is the best. One says volume is the best the other says heavy weights is the best. I can go on.
It’s a mess for someone just getting into it. I say find what works by whatever research you do, adjust to what works for you and your body type and stick with that.
We all metabolize differently but not too too much differently, we all have different builds size and needs but a general outline by all these guys and gals are a great way to start. Especially Dr Mike. He's no B.S. commentary is the best!
For sure and so many folks piss all over everyone about it. All these jacked guys have different ways of doing things yet they're all jacked... so lately I've just been thinking fuck all. I'll just train hard (and smart), eat right, drink my shakes, and sleep until I'm dead! 😅
All of them also seem to purposely misread studies somehow seeing units of g/lb instead of g/kg. Why would any sane scientist mix SI and imperial units? So, in reality there is nothing wrong with this video the recommendations are 1.2-2 g/kg for strength athletes and he's saying to go a bit over what scientists recommend even. But really you can do fine and build muscle anywhere in that range and even outside of that range you will make gains. The rda is .8 g/kg so a big 200 lb guy only needs around 70 g per day maintenance. The reason why I think eating protein is massively overhyped is because if it doesn't get used it just gets converted to carbs or fat at the end of the day. So, it really depends on how active or sore you are on a given day whether or not it makes sense to eat more protein.
@@Cancellator5000 proteins don't turn into fats or carbs.
@@rizzgy7486 Yes they do. Look it up. There is no protein storage in your body.
the only guy that answered the question that you dont need 300grams of protien if your 300lbs obese. thank you for keeping it real and the facts straight and telling it how it is! Im a huge fan!
It would help you loose weight if you tried tho.
If you are 300lb chances are that the majority of your food is carbs. Trying to maintain 300lb while eating mostly Protein would be difficult.
@carlpanzram7081 This could be true but at the end of the day calories in calories out. Is too much protein bad no I don't think so but if your counting calories, Calories from protein count toward your surplus or deficit goals.
When did he mention obesity? Couldn't find it.
I remember looking at this 1-2g/lb back in the mid 2000s. It seemed all the fitness magazines said "1g/lb minimum". When I looked at actual research data, every study had ranges of 0.8-2g/kg. Yes, all of the studies were in kg. Now you figure 2g was the upper intake number, 1kg = 2.2lb and I figured 1g/lb would be the upper limit with little to no reason to go above that. I still believe to this day when translating the research to the average person the actual weight units were mistaken and 1-2 g/lb became the accepted norm.
and the muscle mags had protein to sell
If your cutting I'll up the protein a bit more. Maybe 1.2g- 1.3g per lb of bodyweight.
This is a good point.
studies are always in KG because it's the SI unit of mass, it would be really helpful if people would drop lbs, especially because it results in mixing systems like g/lb
0.8g/kg if for those who aren't building muscle and aren't making exercises. Its the minimum a normal personal should eat. Bodybuilders should eat around 1.6-2.2g/kg.
I’ve learned more about training watching this for a month than I have watching other channels for the last 4 years
Damn dude, sucks that it took you 4 yrs to find something better
@@InvisibleHotdog Don’t worry, I wasn’t following all the poor advice. I’d have all my joints replaced and failing organs right now if I did.
@@ax3792 make sure to leave "reps in reserve" lol don't take everything he says seriously
There are some really good channels like Jeff Nippard, Biolayne, Geoffrey Verity Schofield, etc dude. Give them also a try.
Just follow Liverking and all your natty problems will go away.
Thanks for doing this series, Doc. It's like Norton's What The Fitness but lower blood pressure.
and no edits, his videos are so fucking annoying, theres a cut every 5 words
@@stdavis22 agreed.. layne speaks with a lot of pauses but the editor goes overboard
Norton has good info but he's annoying af.
Love Norton but so true. Ha!
@TeddyKGB I told him that once and I also told him he does good morning squats. He blasted me for saying the latter and ignored the former so maybe he's taking the criticism into consideration but it seems to be a TH-camr thing they do to make content shorter and more consumable. Derek from more plates does it also. It's unnatural so it's difficult for humans to follow along.
My huge issue is with people who insist you need 1g / lb minimum for cutting. I would never be able to reach that and still be at a calorie deficit. Despite all the extra research going into fitness and body building now I still feel like nearly everything involving macros is still complete bro science.
sure you can... when cutting: protein = 1 to 1.2 grams per body weight; fat = 25% of your total calories to keep your hormones at optimal levels; the rest of the calories come from carbs
the reason is because some of the protein will be used to maintain muscle and some of it will be used for energy . When a gram of protein is converted to glucose it only converts to around .8gram of sugar so actually you are eating slightly less calories than if you ate the same amount of carbs as protein and at least you know all your protein needs are being met. Also in this video didnt he say that 1g/lb is just over optimal to eat all the time when body building and some people will benefit from eating more while cutting? Did you watch the video?
ok now do it with food @@NJN23
@@danan9061body only use protein for energy as a last result all ways goes to carbs and fat stores first.
Yes you can.
I'd never come across the gram per pound idea until i came across your channel.
About a year or so ago i started taking health a little bit more seriously and just upped the protein intake.
I don't really keep count, but i just throw eggs in where i wouldn't have before, and started doing protein shakes and things.
My muscle and strength began increasing immediately and hasnt really stopped.
I don't go to the gym, i just do physical labour.
It started out as an attempt to cope with the demands on my body and it changed my life.
Great video Mike. The research consistently suggests 0.7-1g per lb is enough most of the time for maximising body composition. In some cases, more can cause GI distress.
Good thing i was too broke to afford more protein, i consume .7 grams of protein since I started and I’m still growing after 2 years
@@Salim_shahidy its more than enough for most 💪
Per lb of LBM or total Weight?
The difference come into the difference between the science of fitness and the art of fitness. If you give someone a goal of 0.7 there will be plenty of days where that person falls short, and gets less optimal results (not bad results) but if you give someone 1 g/lb then people are much more likely to stay in the optimal range that they need so the difference lies in practice most of the time
Can you help me understand why vegans would need less protein per pound?
“ and the integrity of your anus,goodbye”
I thoroughly enjoy binging on all your informational videos because they’re informational for one but for two you’re fucking funny and dryly sarcastic and I highly appreciate that when you’re talking about educational things.
I’m a 5’7, 200lb 21 yo exercise science major. My brother pushed the whole 1g/lb thing and he was 8% body fat so I listened and it drove me fucking nuts trying to hit 200g a day without sacrificing the fat/carbs I needed to actually push myself in the gym. I ended up gaining fat and losing muscle. Experimented for a bit and found 160 it be the magic number. That perfectly comes out to .8g/kg. My brother who is 8% body fat, 190lbs used to sacrifice his carbs and started getting really fatigued. I told him he needs to load up on carbs if he’s going to workout for 2.5 hours 4-6x a week. He did and his gains exploded. Instead of cutting back on protein however, he chose to do so much exercise that he can eat whatever he wants. However I’m noticing that his appetite is voracious and he can’t tolerate whey powder anymore. He has ADHD and is on vyvanse which suppresses appetite and personally I think if he wasn’t on that medication his body would be screaming at him to put on some fat. He’s been at 8% body fat, 6’0, 190lbs for about 2 years now. He’s been an athlete his whole life and was a D1 wrestler at the University of Chicago before he got a savage concussion so I know he’s not necessarily killing himself to maintain these levels but it just seems so miserable. He’s borderline obsessive about his diet and freaks out if he misses a workout. Im sharing this because I just want to say that while fitness can be reduced to muscles, body fat, and diet, health can’t. This is, in my opinion, a classic example of how disordered eating and body images presents itself in men. Nobody thinks it’s an issue and everyone praises him for his body but even anorexics get praise. Muscle dysmorphia is a real thing and if this resonates, please for the love of god eat a donut every now and then and find a hobby to balance your life.
Thank you for this insight, I've been down a similar path before...
You mean .8g/lb, correct? .8g/kg is the bare minimum RDA for inactive people.
Yes, this type of disordered eating is called orthorexia nervosa. Thank you for bringing attention to it. I wish you the best in helping your brother.
@@FlemetAeton .8g/lb 1.6g/kg
quit that vyvanse shit its fucking poison, ADHD is real and the cure is intense levels of discipline.
amphetamines are bad for your health and lethal for your mental health you wont even know its been fucking with your head till you break the camels back.
I agree with everything here. When I was training for weightlifting, I always aimed for 1g per KILOGRAM of lean body mass. At the time, I only ever needed to eat around 90g a day. Sometimes 120 if I felt like it. It was easily attainable diet wise, and on the wallet. I never had any issues with gaining mass, strength, or recovery. That rule has always served me very well. And I could fit it in to 3-4 meals of normal portions with no issue.
As a beginner skinny fat, I gained a ton of LBM in 6months using something like that (1g/kg), went from total BW 70kg to 81kg
Similar boat here though I've kind of stuck to 0.75g/ per lb. I don't have the time to commit 5-6 days a week so I stick to 3-4. With this, it means I don't have to eat as much every single day to bulk/recomp when I'm not training 5-6 days a week, since I am not burning as much calories since I'm not lifting nearly everyday. This is my long haul workout plan, I've been lifting for a long time though, so perhaps this isn't optimal for everyone.
This enables me to have more time to do what I need to in my life and so I don't have to hit the wallet harder to add more calories or even force feed myself since I eat relatively clean.
Can get that in two meals lol
@yourmoviefix were you on gear
Nice. Did you make good gains? I feel like thats what im eating too, and refuse to go higher since it seems insane
From my experience, I tried calculating macros around my LBM of 180lbs, and for months, at 350lbs, it just was not working for me. Within the first week, my fatigue levels to sky rocket; performance at the gym was horrible and slow; then burn out kicked in super fast. This caused me to rebound off of my diets, and go off on binge eating sprees. I swapped over to 1g per lb of my actual body weight, immediately my performance in the gym boomed; I lost weight; I was satisfied; and started to look more muscular. So from what i gathered from this video and comment section, sure there are people that can succeed at eating less gram per lb of protein, but experimentation is key, because everyone's body is different from another.
Wait, you were eating 350g of protein a day??? Did you take out carbs to make room for that caloric increase? There could be other factors involved in why that felt better for you. Glad it worked out though and you lost the pounds!
@@joeschmoe2697yeah they left out a lot in his statement but we are definitely happy it worked out for them
@@joeschmoe2697same thing t I was wondering that is a fucking crazy feat to consistently eat 350g of protein a day
I'm down about 20 lbs since January, I'm coming in at 252 atm, I've found that if I'm not consuming at least 180g/day (lean body needs) of protein im slow, low energy, irritable, and have a really hard time getting stronger. I'm Hybrid training (CrossFit and running) 4-5 times a week so I'm very active. So I'm guessing my needs are higher due to my activity levels. I'm currently staying below 2200 calories a day and am losing about 1lb/week and some change. Started dieting hard core late May.
Oh and thanks for the lbm explanation. I remember when I was obese and I was reading way back the 1.5-2g of proteins per body weight (back in mid 2000) and thinking I had to eat 450 to 600 grams of proteins as I was 300lbs. It sucks that great info like this was not available or was but buried under bro science. Thanks Dr. Mike
How tf were you eating 600g of protein lmao
@@fake-PSL I never said I could or I did, I was just baffled when I saw the number and thought it didn't made sense.
Yeah that'd basically be eating whey with a spoon for like most of your calorie intake. It would be nuts. Obviously there's no one on the planet who needs 600g of protein per day. That's absolutely absurd.
Yeah many studies mention 1.5-2g per body weight in kilograms not pounds.
It's supposed to be 0.8 grams per pound of muscle mass, but that often gets ignored
For clients who just want to improve vice make the most gains in the quickest time: I have them just eat more protein and they'll start building muscle. If they're eating .5g per pound, I step them up to .7 or .75-- it's not maximal but it'll generate progress and can be stepped up if needed.
I wish I could afford to sit with you for 10 minutes and get a few key nutrition questions answered. I've looked and looked and am so mired in differing opinions and data. From a holistic standpoint, it's hard to talk about protein without talking about Carbs/Fat. Things get extra complicated for me being Type 2 diabetic and 100 lbs overweight AND being 57 years old.
opinions dont matter. anecdotes dont matter. empirical data is what matters. if you want to increase your insulin sensitivity, lose weight, eat whole foods, and MINIMIZE saturated fat (thats a big one, very underrated by many). to lose weight, be in a 200-700 calorie deficit. dont worry about muscle loss if youre resistance training and intaking 1.6g/kg of protein (doesnt matter if its from plants or meat, protein quality is VERY overrated, even by dr mike 😿) also make sure to do cardio, i recommend at the very very minimum 8k steps a day.
Most people forget that protiens carry calories too. If you are trying to get leaner, then you might need to cut some of the protien to ensure you are in a hypocaloric state. You need to maintain a proportion of carbs and fat as well, it's not that you only cut from carbs and fats. You need fats for hormone function and carbs to fuel your workout. It really depends on specific individual and hence needs to be customized, which is why trainers and nutritionists have a job.
As a 113lb 5'1" woman, i have found 100g protein divided no smaller than 4 meals at 25g each, or 3 meals at (40g+40g+20g) is best for muscle building due to the minimum 3g leucine content in protein to activate muscle protein synthesis. If meals are divided into 5 with 20g each, I have found the protein content is just too low to 'grow'. So what works for me is 100g at 113lb body weight. It was a noticeable difference in getting leaner over being skinny fat.
Thanks for the insight! How long does it take to properly prep 4 meals for each day?
@farzin818 I currently stay home so have access to a kitchen at all times. I prep each meal right before consumption .
Breakfast:
Opt 1: Protein pancakes
Opt2 : protein spinach shake
Opt3: protein cereal
Opt4: protein oatmeal
Lunch: sandwich (tuna or chicken)
Or pre-made salad
Dinner: usually something with a serving of rice
Opt1: chicken teriyaki stir-fry
Opt2: soup (chicken and vegetables)
Dessert (meal4):
Opt1:Greek yogurt with added protein and fruit
Opt3: halo top ice cream
Opt4: 2 greek yogurt bars
I find that breakfast and the meal directly after breakfast but before lunch are the easiest to prep and reduce the most time since they're at the most inconvenient times in the day to have to eat (imo).
For me it's
Breakfast: High protein french toast + (optional) spinach omelette
Meal 2: Protein shake or chicken sandwich
Lunch: Taco Salad, Bison Burgers, or chicken tacos
Meal 4: Steak rice and veggies, grilled/air fried chicken sandwich, chicken parm, or anything like that
Most of what I cook can be prepped in bulk for multiple uses or take almost no time to whip up
@buttars0070 the taco salad sounds really good to add to my rotation. How many days out would you prep for freshness?
ahahaha small stomach eat 100g protein in 1 meal like a beast!
I love the Gym Bro character! Please do an entire workout “advice” vid as gymbro Mike on April fools. I think it would be hilarious.
I always love Dr Mike's bro voice! I feel like he'd be a killer voice actor.
This is one of the channels that gave me the courage to start my TH-cam channel 6 months ago about self development. Now I have 461 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
Congratulations, man. Hope you channel grows even more 🎉
@@ashleyjklein9997 Whoever you are, I don't know you personally but I can say that you're one of the non-judgmental and open-minded people who is not fixated on tangible or external factors in order to learn from someone like me. Just because someone doesn't have a piece of paper as a credential, doesn't mean that person is not entitled to share personal experiences with the hope & intention to inspire others. Keep up with whatever it is that you're doing to improve mankind or improving your life even to a slight degree each day. This is just one part of a bigger puzzle for creating my TH-cam channel about holistic health. I literally could have died back when I was 14 years old due to major depression but here I am right now replying to you, a TH-camr, who's full of fulfillment and dedication to help others to be a better version of themselves. I ain't better than anyone else but my old self. That's all that really makes this TH-cam thing more meaningful and enjoyable. Thanks so much for your support! I am hoping that you can join me with this endless personal development journey! :)
@@ashleyjklein9997 Whoever you are, I don't know you personally but I can say that you're one of the non-judgmental and open-minded people who is not fixated on tangible or external factors in order to learn from someone like me. Just because someone doesn't have a piece of paper as a credential, doesn't mean that person is not entitled to share personal experiences with the hope & intention to inspire others. Keep up with whatever it is that you're doing to improve mankind or improving your life even to a slight degree each day. This is just one part of a bigger puzzle for creating my TH-cam channel about holistic health. I literally could have died back when I was 14 years old due to major depression but here I am right now replying to you, a TH-camr, who's full of fulfillment and dedication to help others to be a better version of themselves. I ain't better than anyone else but my old self. That's all that really makes this TH-cam thing more meaningful and enjoyable. Thanks so much for your support! I am hoping that you can join me with this endless personal development journey! :)
1g per lb always sounded absurd to me
I’m 102 pounds at 4’11. If I ate a g per pound I would get fat af. No way my calorie maintanence calories would allow that
ye it's fk a lot i'm 6'6 with 220lbs...that's a lot of protein
@@taytayqueen7024It would be 408 calories of protein. It’s doable. I’m not saying it’s required or anything but it’s doable without getting fat.
@@taytayqueen70248ounces of chicken is 70grams of protein and 246 calories… with tons of calories to spare you have 70% of your protein intake in a small portion of chicken
@@taytayqueen7024 102 g of protein is 408 calories. Let say you're, 4'11, 50 years old, and live a sedentary life. Your BMR would be 988 calories/day. Your recommended calorie intake (as a sedentary person) would be about 1186 calories. This means that protein would only be about 34% of your daily calorie intake. This calculation is based on a sedentary 50 year old. You're probably not 50 and probably not sedentary.... 1g of protein per pound would certainly not make you "fat af." If you already have a balanced diet this should not be difficult in the slightest. If you're hitting your maintenance by eating ding dongs and ice cream, I could see eating high protein being a problem.
Skinny fat here and just started... eating to 0.85g/lb is extremely difficult for me since my appetite is so small... so glad to hear that I don't need to go 1g/lb....
I'd really enjoy a video detailing how and how much carbs and fats contribute to anabolism along with the right amount of protein, this one on protein is great!
Also soooo many people take these "optimal muscle growth recommendations" to mean like you wont grow muscle if you aren't hitting that target or like its going to be a dramatic difference, I think it has to be emphasized that its just the optimal range. I have been lifting for 9 years eating all different amounts of protein and never once have I discovered that a tangible problem was fixed by increasing my protein, granted ive never ate under 0.5 or so consistently. My diet problems have been only related to not getting enough carbs/fat/calories
If your financial constrained you can purchase Protien Powder on your EBT/Food stamps. Just as long as it says Nutritional Facts on the back and not Supplement.
Deadasssss?
@@MrWilbur63 Yes. Cvs, RiteAid, Walgreens, Wal-Mart, Target, most grocery stores accept. GNC doesn't accept EBT
What did he say about vegan/vegetarian? Sounded like he said, “you need less” (maybe he said “eat less”), but then he said, “you need x1.5 as much.”
Which is it? Need more or less?
More the protein quality is lower for plant based protein
Love ya dr. mike! 5:24 can you clarify!? For vegetarians vegans you need less, 1.5 as much? I am not sure what you mean. I have always struggled with getting enough protein on fat loss diets. Vegetarians vegan, can get away with .5 g per lb?
As a vegetarian, I was confused by this as well.
I think he meant vegans need more
@@apathak34 I heave heard other you tubers say the vegans need more protein because … veggies have less of some important types like protein like … luecine. (I think that was it)
@@EndlessAlchemy I’m sure that Dr Mike unintentionally & incorrectly said less instead of more.
he definitely meant you need more.
Love this guy
His delivery is stellar always at all times
I would love to see a realistic cartoon simulator version of his sit down topic analysis info . That would be phenomenal
No, he garbles his words at 5:24. I have no idea what he means.
@@markv1274 “If your vegan or vegetarian “
Thanks for mentioning vegans! I’m a mountain biker and when I’m riding regularly I am having to drink protein shakes to get to the “required” amount of protein.
I love your science backed advice. Anywhere you can point me for vegan specific stuff, or could you do a video about vegan athletes?
Vegan athlete lmfao
@@convid1941I can tell by your profile pic and this comment that your head is full of rocks. If you just took one second to Google vegan athletes you would find a ton. I know you're good at doing your own research 🤡.
bro when he mentioned vegan people i was confused did he say you need less if you're vegan?
@@convid1941you don’t get out much I guess.
I get what the research says. But me eating 1g/lbs of body weight on my diet is actually allowing me to lose fat and still make strength gains, I'm natural.
First stage of my diet I lost strength, now in the later stages with increased protein intake it's been amazing
Keep putting out the good content man. Extremely helpful!
Agreed 💯%
When I was bulking last year, from about 140 in January up to 185 this spring, I was eating probably 4k+ calories a day. I was gaining a ton of weight, and honestly, my protein was only probably in the 1-1.25g/lb range, but I had such an active lifestyle I basically had no choice but to chow on calories. So, carbs became my go to (I had this meal with rice, sausage, cheese, and a tortilla that totalled probably 1200+ calories and it was basically a light lunch)
Even now on a cut/recomp, headed down to 170, I'm looking at between 140-180 grams of protein a day, and somewhere around 2300 daily calories.
Never realized how much I ate until I stooped down to the recommended range...
This is why calorie counting is important. Or at the very least portion sizes.
Hahahahahahaha. 45 lbs in just a few months?? Bullsh!t or you just became a fat slob.
I’m a natural and progress only through callisthenics. 70kg and I manage fine on 1.5g per Kg of b/w. Plus it’s easy to manage my diet as 3 x 30g meals, plus a protein drink or fortified snacks throughout.
Good info here. I personally like 0.7-1gm per lb. of lean body mass. Over the years I've tried a lot of different levels (without any notable difference in the ability to gain or retain lean tissue, despite measuring) and in my personal experience the 1gm per pound of body weight recommendation tends to crowd out other macro nutrients that could help with dietary adherence like fat and carbs especially in low calorie diets. Also, I wish fiber got talked about more by the fitness industry because just sprinkling in 10gm per 1,000 calories in the diet tends to really keep a diet from skewing too processed.
I completely agree. For me to hit 1g/pound it would warrant me really changing the way I eat and that’s just not happening. I eat a whole food healthy diet and usually get between 0.65-0.85. A lot of rice, pasta, whole grain cereals, oatmeal, fruits, vegetables peanut butter, eggs, chicken, yogurt, etc. It hasn’t stopped me from gaining a lot of muscle as I’ve never bought the whole 1g/pound business. At most I get 0.85, usually around 0.7. That’s eating around 2800-3000 calories. I just prefer having a healthy balance between fats, carbs, and protein.
Good post! It was often overlooked in the past. Especially if you diet down at 2000-2500 and 800-1200 calories has to come from protein!
For fiber, I take a psyllium husk supplement (real fiber, not a powder) to make sure I'm always above 30g per day.
@@Soccasteve and I agree with this. Pretty much my exact diet. Even 1 g/lb is a legit hustle which I've never bothered with so I can't imagine anyone who isn't obsessed with bodybuilding or a strength sport go over it.
Yeah, 7.2-8.9 for me.
0.8-1g / lb per day is fine for me. I get indigestion if I overeat protein.
Hey, Dr Mike)
Huge fan of your channel, though now because of war in my country of Ukraine there is no time for bodybuilding.
And maybe you can help with one question:
Critical micro and macro daily dozes.
I mean, suggestions for daily protein/carbs/fat intake for civilians.
People are trying to save as much money as possible and getting 'pump' if obviously not on the plate. But what is good to keep on the plate?
I can go on and on how good to know it to plan food supplies, and so on.
Dude! You are dedicated!! Your country is war torn and you’re still trying to get swole!! Answer this man’s question 🙏
just submit to russia so u can get back in the gym, priorities bruh
Hey man, I'm terribly sorry for what's going on. I hope the war ends soon and causes as little damage as possible. I also hope Putin is not alive for any longer than... well, ASAP. On the food front, I would eat all of the perishable food as soon as possible and save as much of the food that lasts longer (canned food, etc.). I would eat something like 50-75g of protein per day minimum for the average person, and the rest of the food I would ration out to get as close to maintenance calories as possible. I would also eat a bit more food in the evening before sleep (or whenever you can get some sleep) so that you can sleep a bit better and be more rested and sane. З найкращими побажаннями, брат. - Dr. Mike
@@canadianboymike8747 Swole nah, changed priorities a bit, even though, Ukrainians have to flex with "iron gunz")
Anyway. I found myself in a bit funny situation - I know daily intake for optimal muscle growth, and periods and so on, in other words I know how to eat at peaceful times and I have no f*cking clue how to eat when food is getting scares and so on. Kinda what is the "optimal minimum".
And yeah, here goes my 30 pounds of gains (now I'm at 159 pounds, so that's for that)
Though, the worst part for me of being unable to go to the gym, because I have spine related issues and only when I do a heavy back workout I feel amazing, meaning having no pain pr discomfort in the back.
Kinda like that)
@@RenaissancePeriodization Дядя Коля, ну тебе с твоим чувством юмора только к нам в президенты)))
Спасибо за ответ)
І миру в серці та домі❤
peace and love✌
Another thing to consider with protein intake is that all these protein powders are poorly absorbed by the body and most of it runs right through you. Don't waste your money on powder buy real food like meat and eggs.
As someone who is trying to lose fat at 140 lbs, I usually fast by eating only one meal a day. So to consume essentially over 100g of protein in one large meal seems overbearing. I use a protein powder to help, but it's still not enough.
There's nothing bad about extra protein unless you are in stage 5 CKD in which case you should be fasting, not eating. It also makes you much less hungry for junk food.
Or less hungry for good food. Depends on natural hunger levels and whether bulk or cut. If I go to 2 grams/lb then I'll be loosing weight cause I'm not getting enough carbs
Wrong. Eating more protein = significantly quicker aging. It's a fact
@@noah5291 wrong. The mtor boogie man from protein is a red herring. The effects of mtor from exercise are FAR higher than protein- and nobody is vilifying that.
mtor is either on or off. Amount you eat doesn't matter much, if any
@@noah5291 no it’s not lol
Would like to hear a discuss of kidney and liver health while intaking high amounts of protein.
High protein intakes do not affect kidney or liver health, no discussion needed! (Not being facetious, there's just no reason or literature to believe there would be a problem there, thank you for your question). - Dr. Mike
@@RenaissancePeriodization What about bone density or osteoporosis?
As someone with CKD who follows the advice of my nephrologist, i have to disagree:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5962279/
High protein intake may lead to increased intraglomerular pressure and glomerular hyperfiltration. This can cause damage to glomerular structure leading to or aggravating chronic kidney disease (CKD).
Its common knowledge among ppl w CKD that a low protein diet is a must. If you are blessed with normal kidney function, then this probably doesn't apply to you
@@RenaissancePeriodization I really wanna believe you man... Just had my 3rd kidney stone (its genetic, my father had them) - But either way my brother (Neurologist) suggested I should really cut back on the protein for kidney health. Im 172 pounds about 19% BF and I love lifting and gaining but fuck are kidney stones awful. Its a bit depressing but I've now been eating .8 grams per pound on my lean bulk and I'm hoping this will let me keep growing. Any thoughts from you would be greatly appreciate Mike, I wanna find some compromise here between my kidney stones and bodybuilding journey.
My doctor told me that kidneys don't get damaged unless you go really high on your protein like 4 g per pound of body weight.
What I learned with my Body so far is, I overestimated my protein requirement.
I used to aim 1g per lb of bodyweight. However most of my bodyweight is fat and water. Stop tracking my meals and just ate meals with protein in it. I look leaner now not tracking than when I was tracking and overthinking
In the UK we’re are generally taught is 1g per Kilo of body weight for active people (0.8g for sedentary). Which makes more sense to me as g and lb are not the same measuring system.
You mentioned around 5:25 needling less on a vegetarian diet, and it seemed like the there was a different guild line for protein intake. Can you clarify less relative to what? Also can you elaborate on why it might be different? Is the issue protein quality? I got a little lost there.
Me too, because of complete amino acid issue. So veggers get less, and then even more less. I try hard to eat completes but my options are limited and I can only eat so much eggs, dairy, soy and wheat gluten. Things like nutritional yeast and fish food are only a couple of grams.
@@kellyrhoads1067soy is a complete protein so eating soy or other completes you won‘t need to up the intake since the benefits are the same as non-vegan protein (research backs that up)
The thing is, .7-.75 grams per pound seems to be my personal sweet spot most of the time. I train enough to get slow but sure results but certainly not heavily or hardcore. When I have tried doing close to 1 gram per pound on a regular basis I end up feeling constipated. If I trained hardcore (still naturally, though) I'd probably need that 1 gram per pound.
Granted, I'm currently focusing more on my chest and shoulder strength gains and not a lot on muscle size growth, so when I do end up shifting back to size growth I might need to take it up a bit. While I'm on the topic, I've noticed a tendency that some have where they like to shame people for not wanting to have stomach/digestive issues when they work out...I don't get the sentiment.
Some of us want to still feel as good as possible while also slowly but surely pushing upward. Nothing wrong at all with wanting the best of both worlds...certainly doesn't make someone worthy of being picked on.
100% the same here. 1 gram per pound is way too much for me, even if I'm working every muscle regularly. I even added enzyme and fiber supplements and it made no difference, so I stick to around 170-180 grams at a 200 lb body weight
@@Dtyler171 which is probably still too much. Its 1 gram for lean tissue. not total body weight.
Your kidneys will pay for all that protein
Yeah .7 feels good for me. Any more than that wrecks my gut and makes me feel like garbage.
Hey, question. What if all I do is upper body, I still need .7 grams of protein per pound?
🤣🤣 “you earned it by the stick of the needle🤣🤣. Dr Fun!
I really appreciate you distinguishing the natty and the not natty!
Holy shit this guy had hair
as someone who is an AP Lang & Comp teacher for his day job, I loved hearing you use the terms claim and reasoning when looking on this myth.
The protein debate that will never end lol. Always a fun topic when it comes up. In my case I weight 175lbs at roughly 13% bf so that puts my lean muscle mass in the 153lb range. Currently I'm getting around 225g of protein per day so thats closer to 1.5g per lb of lean muscle mass. Sure its higher than what studies show but it works for me. I notice quickly when carbs are too high that I start getting fluffy so unless I want to get very fluffy I dont ramp the carbs way up lol. Today's macros for example come to 238p, 317c and 93f at 3k calories. Rest day today so usually ill slightly lower carbs just from inactivity. Sometimes ill play with the macros a bit but have been doing it this way for a while and seems to work well so I'm sticking with it.
Your maintenance cals at 175 are 3,000?
I think you’re safer eating less than more. Extraneous protein is damaging to kidney function. I think if you continue this, at the later stages of your life you’ll see GFR go down and creatinine increase. Worst case scenario you start dialysis, it’s just not great for your health eating that much protein.
@@anthonycarreira8045 His maintenance calories at 175 should be about 2500-2600 lol
153lbs lean muscle mass? So your skeleton weighs nothing?
Thank you! I’m 191 with 20% body fat (working to get down to sub-15%) and i always find it very hard to eat the recommended 217 grams of protein per day, especially cause i hate eating meat for every single meal. I always feel better after only eating like 175 grams of protein
It would be helpful if you were to show what the volume of these different measures and weights that you talking about look like in practical reality .throwing out those numbers for many of us.... that are numerous and not able to count or transfer numbers into amounts without a scale is not accessible.
I started at 1g protein per lb. Saw decent gains but I had nothing to compare it too. After reading/researching online, I cut it to .50 to .75 per lb and up my calories 50%. My body responded instantly. Gym pumps got insane, felt stronger in the gym and felt like those "better" days in the gym were more frequent.
6lbs muscle in 1.5 months lol nope, that's fat or water retention
You upped your carbs for more glycogen storage for better lifts lol had nothing to do with protein
As a MD/PhD candidate the science you explain on your channel is the absolute best on TH-cam! Everything backed by data and explanation of the mechanism of action. Big fan!
For me i've found the sweet spot is infact between 0.8 and 1g. I don't always respond beneficially of 1g and Im not sure if its because other things are going on at that time but i found 0.8 to be the sweet spot. Any less and I get shit results from the gym and have lost muscle in the past. i agree 1g is not for everyone, the general data seems to show 0.5-1.2 being most people so its important to see what your body responds to
You must have shit genetics to not get results from..6 or less.
I always do g per lb of body weight , but sometimes I do a little less or a little more. I will notice that if I’m getting too high before the end of the eating day, then I’ll cut out protein completely. Mainly because it’s expensive and I can’t waste it cuz I’m poor, lol.
5:30 This bit surprised me. I didn't realize this was for people with a hobby of being a serious bodybuilder. I'm not interested in the competition stuff, I don't really know anything about it. I'm just a casual fat dude trying to build a gym routine to build muscle and lose fat. The recommendation I normally see is 1.6g per kg of bodyweight, but I thought that even less than that is perfectly fine and can still build muscle.
For the last 20 years I've been holding at 175 lbs, consuming 40-60 grams of protein a day. Whenever I up the protein for an athletic event, (maxing out at 100 g. a day) I get stomach aches, & have to go right back down to normal. *I've been a vegetarian since '86.
I eat 150g protein a day, the vast majority of it from meat and dairy, and have zero issues with digestion. Your gut flora must likely adapts to your diet after a few weeks and thus as long as you're consistent you should be fine with what you're eating
My main issue is getting enough protein without blowing past my calories. I can only eat so much chicken and protein shakes before I start to crack.
There are other meats that exist as well... Or so I’ve heard.
0:57 "iron legion" 😂😂☠️
This dude is the clearest training expert I have ever heard
Make a video on, Financial constraints are killing your gains". If you don't have a written budget, You'll never be able to track your nutrition. If you can't stay on a financial budget, you'll never be able to stay on a caloric budget. If you can't plan and progressively grain in all the other aspects of life, you can't plan a progressive resistance plan. There are many opportunities to honestly teach young men some important lessons, lessons that must be learned to progress at work and play.
What do you mean by Gear? 3:00
Anabolic steroids
Night vision goggles
It’s a game, Gears of War
@@RKO1988 how is a casual lifter supposed to know that Gear is a steroid 🤡
Hes talking about a standard transmisson.
This is honestly relaxing for me to hear because I don't care about being a bodybuilder, I just like to get stronger, looking awesome is a nice side effect but eating like 160g-200g of protein a day (as a 85kg guy) is borderline insane in my opinion. Im honestly not sure how I would do that without eating ridiculous amounts of meat every day
Also keep in mind that protein requirements for our bodies are much lower than people think - if you aren't strength training or muscle building. Protein is pretty much a fad, especially given how many unhealthy protein sources there are out there. I think 1g protein /kg body weight is more reasonable, unless you are doing more intense exercise than what is normal for most people.
Is there a caveat to this in regard to age? I thought I recalled as you get older you become less sensitive to the anabolic signaling of protein.
1.6g/kg is enough for all :D
According to the science there is no harm in over eating protein but that means that you spend more money on food as high protein macros food usually are more expensive.
But 1.6g/kg ratio is usually for people a maximum dose not optimal, optimal is much less. People overestimate high protein intake instead of focusing often on their workout quality and consistency.
A friend of mine in the gym, a "professional" bodybuilder (he uses to compete, but I'm not sure if what he earns is enough for him to cover the costs) uses to eat 1.5 Kg of meat in a daily basis plus 6 scoops of protein milk shakes. His daily protein intake must be around 700 gr.
It´s crazy!
🎯 Key Takeaways for quick navigation:
00:00 🌐 *Introduction and Protein Myth Overview*
- Dr. Mike introduces the myth of "extra protein is always better."
- Claims about the varying levels of protein intake and the misconception around enhanced individuals.
- Highlights the discussion on data related to natural bodybuilders and their protein needs.
01:20 🍖 *Examining Protein Intake for Naturals*
- Analyzes data indicating that a gram of protein per pound per day is often excessive for naturals.
- Discusses the marginal benefits of slightly higher protein intake (1.25 grams per pound) in extreme cases.
- Mentions anti-hunger effects of protein and the limited impact of excessively high protein levels on appetite.
02:58 💉 *Protein Needs for Enhanced Individuals*
- Explores the role of anabolic steroids in increasing feed efficiency and potentially reducing protein requirements.
- Questions the common belief that enhanced individuals need significantly more protein.
- Emphasizes the importance of calorie intake, especially from carbs, in the context of enhanced bodybuilding.
03:53 🤔 *Grains of Truth and Individual Variations*
- Acknowledges some grains of truth in the myth, such as the potential benefits of 1.25 to 1.5 grams of protein per pound for specific protocols.
- Discusses individual variations in protein needs and the possibility of some people benefiting from more or less protein.
- Highlights the importance of covering bases without compromising other essential macronutrients.
05:21 🥩 *Best Practices and Take-Home Message*
- Recommends a general protein intake of around a gram per pound per day for most cases, including vegans and vegetarians.
- Addresses the financial and practical aspects of protein consumption, advising against unnecessary extremes.
- Stresses the significance of focusing on career and financial growth for those facing financial constraints in bodybuilding.
06:46 📊 *Adjusting Protein Intake Based on Body Composition*
- Discusses adjusting protein intake based on body composition, especially for individuals with over 20% body fat.
- Advises scaling protein to lean body mass and offers a practical range for protein consumption.
- Encourages a personal experiment for those considering higher protein levels, suggesting a trial period and monitoring results.
Made with HARPA AI
I’m 216lbs I shoot for 200grams a day.
I was 223 and dropped down to 216 in a few months while still growing lean muscle mass and losing fat.
Seems to be the perfect ratio
Sleep/recover more > protein excess.
I've also had alot of great success with timing of carb intake before and after workouts
I dry scoop whey like a influencer with less than 100 followers
It's not about with the body needs it's about the choke point which is synthesis, I've always heard people say about 100 to 120 g and that's kind of static beyond just most peoples body weight unless you're huge because it's not about how much your body needs but how much you can synthesize throughout the day and more importantly it's good to have small dosages of that hundred throughout the day so that way I can synthesize it most points possible
I used TDEE to figure out my Macros.
I weigh 187 lbs. I take in 160 grams of Protein a day ( .85 grams/lb ) 187 grams of carbs. 83 grams of fat. With a 2130 calorie intake
(Essentially) If youre eating tuna and rice because its all you can afford, you should focus on making more money wrather than the minutia of protein intake- is the best advice ever, from any fitness channel.
5:31 The cost is significant for 1g per lb per day. For a 200lb average male that's £160 per month of whey protein. Pack of 75 servings costs £45. There's 23g of protein per serving. Calculate servings per day 200/23 = 8.7. Calculate days per pack 75/8.7 = 8.6. Calculate packs per month 31/8.6 = 3.6. Calculate cost per month 3.6 packs * £45 = £162.
Eat proteins rich foods not whey protein then
Heihachi Mishima looks younger than ever and has a TH-cam channel, impressive❤️
I freaking love this guy.
I eat less cause im poor 😢
same
Try dried lentils. Cheapest source of protein by quite a lot.
The focus on protein is counterproductive. You should be making sure you get enough carbohydrate and fat, to support and recover from hard workouts, and prevent weight loss. Protein needs for hardcore strength athletes is 1.6 grams per kilogram ideal bodyweight max. Anything more than that, is for the professional bodybuilders who don't care if they harm themselves with excess burden to the kidneys and liver.
This video made me feel like I needed more protein than I previously thought lol. The common advice I hear is 0.7g/lbs, here 1.0g/lbs is recommended, with a side-recommendation of trying out 1.5g/lbs for a few months. That is a ton of protein!
Don’t listen to him brothers he’s trying to keep you small
So you'd rather believe this than believing that these companies are trying to get you to spend more money.. fascinating
@@XRPJAY00 Spend more money on what
@@phothewin6019protein powder obviously
Because it’s so hard getting that much protein only from food without the need of any supplements
Your sense of humor is 🙌🤣👌🔥🔥🔥
You could have went one step farther and discussed how much of that per day you recommend/like being from a protein supplement.
Hey Doc! Could you help me understand some misconception I might have developed. I read on Harvard site and a few others that it is actually 0.8 per KG not LBS. And 0.36grams per LBS. So 1g per LBS is actually more then double of the minimum? Could you maybe redirect me towards the original research on this?
You are correct. The national sports medicine literature states if you are a moderate lifter who geos 3x a week and does 100m of cardio a week you should be consuming 1.4g/KG not lb, this guy is wrong like most on youtube. Also ive used myself as a test subject and going to g/kg actually made me stronger and leaner since my body isnt converting the access protein into stored glycogen.
We’re all about the integrity of the anus 🤣 you’re the man Dr Mike. Hope you do another session with Izzy and Trevor soon 🙏
What does protein have to do with anyone’s anus?
From the teachings of the great Don Layman and his student Layne Norton :
- eat enough in one going, 10 g of protein will not reach the threshold to make into muscles, 60 g appears to be around upper limit for skeletal muscle in one meal
- get most of it in early in the day
- quality matters, plant based stuff and collagen is suspicious. Plant based stuff is less diverse and less bio available. Whey rules. Some plant stuff is good. Mixing protein sources is good idea.
- protein g per bodyweight unit is dumb metric. Skeletal muscle responds to specific amino acids not bucket full of random protein, however bucket full likely contains everything in required amount
78kg
Do boxing
Lean physique
I tripled my protein
This is a great video and timely. Can you answer this question: I got a blood test and the results showed my protein intake was too high and it was taxing my kidneys. I take a little less than 1 gram per pound and hit the weights intensely up to 4x per week and workout daily. I am very muscular already. I can't understand it. Do you know how this could be?
I didn’t quite catch what was said with vegan/vegetarian. It almost sounded like “you need less 1.5 times as much” but maybe what was meant is vegans and vegetarians “eat less protein so they need 1.5 times as much” or maybe he misspoke and meant to say is vegans/vegetarians “need more maybe 1.5 times as much”
I've been making incredible gains following this channel. I stopped tracking protein intake, but it's not always 1g/lb, usually im close to that but sometimes its less. Good technique in training and having a good nutritional diet with a caloric surplus seems to be enough to make solid gains.
0.64 gram per pound for minimal sedentary people who dont work or ever get outside, 0.92 grams per pound for people who work an average job, and 1.20 grams per pound for weightlifting would be target range
dude I used to follow a 1g per pound and I still do sometimes when cutting mainly, if you track foods and macro's its pretty much impossible on a cutting diet to eat a healthy well rounded diet at 1g per pound without protein powder usually, sure you can with some foods (like tilapia and split peas with some chicken breast) but its too expensive over the long term imo, but I def feel when in a deficit more protein really helps with recovery faster so I tend to eat higher protein when "cutting" and keep training hard, I also eat fattier meat cuts but restrict the servings ofc while on a deficit, the higher fat content in meat + higher protein helps me recover better in a deficit for me. On a huge bulk its easy to eat enough protein.
I would love to see a video from Doctor Mike about AG1, especially since it's advertised everywhere and it is not completely clear what the pros/cons of taking it daily are.
Just eat fruits and vegetables and take a fiber supplement if needed😂
I always just follow what the bottle says. I don't take more protein than recommended because the rules of diminishing returns. I'm not some buff body builder I just want to keep my muscles satisfied when I work out.
Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
• Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
• Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
• Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
• Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.
Dr said he wished someone would try 9g per lb, I did and I haven’t gone to bathroom in 6 months, so I can work out even more, thanks Doc