I've been doing intermittent fasting 20:4 for 5 years now. Eating 2 (1) times a day. A 2 scoop protein shake first, and then a big meal 1-2 hours later. I've built around 15 kg muscle since I started doing this (not because of intermittent fasting, but because I started weightlifting) which demonstrates clearly that you can absorb much more than just 30 grams of protein per meal. Total daily intake oc protein is what matters and don't let anyone tell you otherwise.
My personal anecdote is similar to this as well. I increased my bench by 60ish lbs eating 1-2 times a day and gained half an inch on both my arms. By the logic of not being able to synthesize more than 30g, that means i gained size strengrh from 60g per day and i weigh 180lbs. Which counters the 1 gram per pound of bodyweight (i go by lean body mass)
@@kennytoce5946 ah yes, the 5 year newbie gain phase. Go look at the intermittent fasting community, they're plenty jacked. Lmao newbie gains, you have newbie brains my guy.
I eat 3-5 meals of 30-40g protein each. Depends on how much cardio I do as my goal is to cut weight. I am currently down 6kg and plan to lose 13kg more in 30 weeks. I am hoping to have my first ever six pack in July/august 2023. I have been working towards this goal for 1 consecutive years and 2-3 years of on/off efforts. I eat 1.6g protein per kg.
I like that you used this segment to pick apart the nuance in what was a decent/informative video. It doesn't always have to be destroying a face-palm-worthy source, though that is always entertaining. Her point at the end of spreading the protein intake throughout the day is a good one, and your previous video on the subject was really informative and changed how I approached meeting my daily macros.
Agree. Why does layne have to bash someone to show how smart and more Intelligent he is. and the fact he had to emphasise or repeat that he has PHD. No matter how Intelligent or highly educated a person is , ARROGANCE is not a way to put u in good light.
One of the most sensible videos I've seen in a long while. One question i DO have: when we talk about lbm, and say you want to go from 70 to 75kgs, do you increase your protein intake to your desired goal when you're working out .or is this a minute and gradual step?
2:34 plant proteins are less effective at building muscle (unless they're fortified with some extra leucine i guess). 5:24 it seems difficult for excess protein and excess carbs to be stored as body fat.
I liked the percentages on MFP, but if I was going go decrease my calories, I would ALWAYS set my protein as a constant. The carbs and fats would then be adjusted by percentage accordingly.
I've often heard many Drs and long life enthusiasts recommend eating less protein, though the better ones will clearly say yes we know that is suboptimal for muscle but it prolongs your life....any thoughts?
I had high hopes for my fellow RD. She only really dropped the ball badly with the chronic disease from protein stuff. Honestly the only time I ever mention any of this protein limit stuff is when someone gets plenty from high quality protein sources and pounds multiple protein shakes on top. The biggest risk at that point is to your wallet.
@@anthonymarconi761 practicality is way more important than many people realize lol. It reminds me of people who say "I want to lift weights but look at the bodybuilders they're way too big and they're having health problems" well yeah okay make sure you never go to the gym so you don't wake up looking like rich piana
Any "of this protein limit stuff" shouldn't be mentioned in the first place, is perfectly acceptable for non resistance trained individuals to consume higher intakes of protein, specially the older population, and on top of that also recommend resistance training if you feel the need to "mention protein limit stuff". Common as an RD you should know better than this, don't be misleading to the general pop...
@@LexieDaian I'm confused, are you implying that everyone needs to be pounding multiple protein shakes on top of their already adequate intake? I don't encourage almost anyone to limit protein just to save money on supplements.
@@brandonotoole4374 I'm implying that the protein they might be consuming is not actually wasted, even when normal weight/overweight individuals consume up to 3g per kg/day, they would still be increasing lean body mass. Either way you should not be saying "you don't absorb more than 25g per meal". Study : PMID22215165 Bray Et al.
THANK YOU!!! I knew that 20-30grams of protein intake limitation had to be false information, I just didn’t go to school for this stuff to actually prove myself correct.
I am unlearning a lot of "health" info I got growing up, due to low fat/protein of the 90s. on the SAD diet i can only get in 65g of protein and I wonder why I'm tired all the time. I increased it to 75g and my goal is 100g daily! I was so tired after a normal half hour workout, and now I know why. if I am in a calorie deficit i need MORE protein. derp.
Or your fitness level isn't supportive for the workout, protein is not likely the reason. Glycogen and body fat is a much better reservoir of oxidisable energy.
I eat 400g of lean chicken breast pretty much every night and never had any issues. Besides I lost 10kgs of body weight from April until now, while decreasing my body fat percentage from 19.2% to 14.7% calculated via bioimpedance scale. I am pretty sure all the protein that I ate during night really helped me not binge on my cut.
@@YourBestFriendforToday no, since he isn’t eating feathers, he doesn’t shit feathers. try harder when formulating what you think might SOUND like a witty joke. Like this: “400g of chicken? What are you a fuckin idiot?!” See.
I eat 200g chicken breast every dinner and have no problem. I lost 6 kg so far and plan to lose 13kg more in 30 weeks - aka July/august. I want to have my first ever six pack in 2023. I have been working towards this for 1-2 years soon.
On a carnivore diet if you have a fairly high caloric need it's VERY easy to get more protein than you need. I've noticed if I get much more than 200g whether I'm in a deficit or a surplus I'll see elevated blood sugar.
I read that the studies that showed the 20-30g limit were based on fast absorbing protein sources and may not be accurate for a meal with fiber and other nutrients that might take time to absorb into your system.
I wish you'd do a video on carnivore and adf. I want to do this to lose fat and build muscle. I've really enjoyed adf, especially the discipline and digestive improvements its provided me, but im now looking to build muscle. Some objective science on this would be greatly appreciated 🙂
Hello Layne, can you please explain to me why youtube fitness gurus involve proteins to daily caloric intake? Doesnt make sense to me as the proteins are mainly building units and has high thermic effect...
Layne, pls talk about the circadian influence on fat storage and insulin (eating earlier in the day vs eating right before going to bed), if there is any.
Although I don't have a link for you, I have read of a study showing that fat and calories consumed earlier in the day are not stored as much as calories consumed later in the day.
I generally do OMAD eating big in the evening. Plenty of energy for my morning workout. Then fast until 6pm on average. I did work up to this type of fasting and it wouldn't have been necessary when I was younger but it works for me. I think the most important thing to think of it is daily total calories. My appetite can easily run away with itself lol but fasting is great to settle down hunger and even out energy levels.
Nope protein is actually heavily implicated in chronic disease bc of its role in ageing Obviously obesity is even worse by several orders of magnitude tho
@@resendo6036 Its very well documented that we have both correlation and mechanism why protein intake is inversely related to lifespan and healthspan. High protein intake promotes fertility but shortens life bc it increases cell turnover, therefore accelerating senescence/telomere shortening, organs like liver and kidneys also have higher metabolic rate with high protein and therefore „wear out“ slightly faster. In mice this is very extreme and can be seen by direct comparison to a large extent. In humans it seems to be more extreme for healthspan than for total lifespan but is still observable.
@@resendo6036 Its documented in animals from fly to mice to rabbit to goat to dogs to humans all of gigantic sample size. From controlled trials to population data. Also most humans in the west are not deficient in nutrients nor does it change our cellular genetics or protein-metabolism. No 1. health is promoted by it in the very short term as I said by promoting fertility and cell turn over but that leads to a lack of those later so kinda past 40. 2. Its not protein itself but an excess of it.
You nailed it when you talked about satiety and the thermogenic affect of digesting protein. Higher protein diets are great for body composition. Absorption is also down to stomach acid availability, activity level, sleep and stress.
Fat tissue is more than just a storage medium. It’s metabolically active and plays a variety of important roles (for example, hormonal regulation). It’s functionally very different than muscle, but it doesn’t just remain inert until “burned-off.” Yes, most will be burned for energy, if needed… but you will die of starvation before burning-off ALL your fat. If it’s just inert stored energy, then why does our body hold on to it until the bitter end, just like any other organ? And perhaps more to the point… muscle protein synthesis continues during a fast. Clearly the amino acids are coming from elsewhere in our body. If that’s not “storage” then I don’t know what is.
What about ingested protein going to other things besides muscle building? Is there any information about that? For example, enzymes, neurotransmitters?
Very interesting. I have trouble managing the amount of protein recommended and managing the calories.. I am very active, but if I eat 2.2 g per kilo I gain weight. Some muscle but also my belly fat increases.
@biolayne Genuine question with absolutely no agenda. I simply can’t find an answer to this anywhere. I read some research that suggests that beef protein absorption rate is ~2g/hour? If that number is correct then the MOST beef protein you could absorb in a day is only 48g? Further, if true, protein timing and frequency wouldn’t be relevant because, if you’re eating meat, then you are basically always digesting protein?
Does the pancreas and stomach secrete enough protease per intake to utilize all the protein taken in a meal? Does the amount of secretion change with aging? Are there other factors which affect secretion of protease? Are there other factors such as environmental or even food combining that may affect the utilization of protein?
Well no not in isolation. Usually when people eat a high animal based diet for muscle gain, they are usually eating LOTS of saturated fats, LDL cholesterol, apoB, and other harmful components. The top largest population studies ever done, shows a positive correlation of .45 or higher, with animal protein consumption and a decreased longevity. The China study is the largest health study in history. Clearly there's some truth to this, if professional body builders are dying at 43 on average. It's one of the deadliest jobs in the world. Of course steroids play a part.
Association vs Causation. Among the general population if you are in the top 20% in protein consumption you are also more likely to be in the top 20% in calories, fats and carbs.
@@gk5891 do you not know what causation is? A correlative factor of .4t is HUGE. It absolutely is causation. The moment I hear that, "correlation does not equal causation" I know I'm dealing with someone who does not know how to interpret data. The math is there and your attempt with this deconstructionist tactical nihilsm stuff isn't going to work on me. Excess animal protein increases heart disease. Even if I grant you meat is healthy, can't too much of a good thing be bad? You can account for calorie consumption, by looking at those who eat a healthy amount of calories based on high animal proteins vs high carbs. There is a dramatic difference within heart disease for example.
@vashlash6870 Total Calorie Intake? BMI? Total Fat Intake? Saturated Fat Intake? Blood Pressure? Heart Rate? Apo B? I suspect all strongly correlated with being in the top 20% in protein intake. If so, convince me why I shouldn't suspect that protein intake might not be the primary factor? Before I replace my 95/5 Hamburger with 70/30 to reduce my protein intake I need more evidence that it wouldn't do more harm than good.
Eat whole foods lean meats move around everyday walk ..run ..swim.. climb.. jump my fav lift use your brain I love a weighted vest for 30 minutes but that's just me love the channel content ect. That's my to cents doc keep being strong see you on the next go around
It means if you're eating 500 calories in surplus, your body uses the carbs and protein for energy, and stores (some of) the fat as actual fat tissue, because it doesnt need to use it at that moment. Whereas in a 500 calorie deficit, your body is using the protein, carbs, and fat, so nothing is stored as fat tissue, so you lose weight. Thats how i understood it, at a high/simple level
Jatok's ^ explanation is accurate! I'll give you the more complicated answer - So there's a metabolite involved in the synthesis of fatty acids called malonyl-CoA, which can be synthesized from CHO's and AA's when they are not degraded to CO2 and H2O (and urea in the case of AA's) as a result of being in an energy surplus. Malonyl-CoA is capable of inhibiting a particular reaction in the oxidation of FA's, and also can provide the carbon skeleton for FA's when they are synthesized. Malonyl-CoA usually INHIBITS FATTY ACID DEGRADATION BEFORE SERVING AS A SUBSTRATE FOR FATTY ACID SYNTHESIS (this is what Layne means by the "cushion"), and that is due to the 2nd law of thermodynamics (fatty acid synthesis is entropically-unfavorable, long story short). So it makes more sense to inhibit FA oxidation before actually synthesizing FA's, because synthesizing FA's requires ATP (b/c of the 2nd law), and that would result in more ATP wastage compared to simply inhibiting the degradation of FA's. Simple terms: you basically need to consume a surplus of non-fat kcal's in order to really start synthesizing fat. You tend to see this type of pattern a lot in metabolic pathways, not just fat metabolism. The human body likely evolved in this way to obey the 2nd law of thermodynamics (heat can't yield work with 100% efficiency). Layne's explanation is supported by this paper: academic.oup.com/ajcn/article/74/6/737/4737416 - gains in body fat in a high-CHO surplus are predominantly due to lowered rates of FA oxidation, not so much due to elevated rates of FA synthesis. The "caloric cushion" that Layne mentions is the kcal surplus created by not burning off the CHO's or AA's into CO2, H2O, and urea. Therefore, they end up making more malonyl-CoA, then all the magic that I explained ^ happens! Hope this helps!
If I remember correctly, I've read an article on T-nation some years ago, which stated your body CAN store protein in the small intestine. That's why it's unlikely to convert to fat, is this correct?
Wasn’t there a study done that showed when high amounts of protein are consumed in a single sitting that a hormone is released that slows digestion down to allow for more absorption of the the protein source? I think it was Gastric inhibitory peptide
Where does the rest of the protein go if I do absorb it but it doesn't mostly go to muscle? I eat 2 meals a day. 100g protein one meal, 40-55g the 2nd meal 3-4 hrs later. Is that okay?
It’s true about the body using roughly up to 30g of protein per meal for muscle development, strictly speaking for protein synthesis. But the body also uses 20-30% of protein to digest and metabolize the calories consumed with said protein.. you also have to consider the need for protein with other features of your body, like hair, nails, skin etc. so eating a meal that has 40g of protein is a safe bet and probably the “sweet” spot for most people who already have more lean muscle tissue than body fat %. If you are overweight and not physically active, then this protein per meal won’t do you much good and THEN it’s more than likely excess calories in the form of protein, that can lead to more weight gain/fatty tissue. It’s always a good idea to eat 1.5grams of protein per pound of body weight when you are serious about your training and development of muscle tissue. But if your just gonna sit around and be sedentary most of the day, it doesn’t matter if it’s fat, carbs, or protein… it’s just a lot of calories you probably could do without. People often say you can boost your metabolism by eating 5-7 meals a day.. but this is actually true when it is applied to a person spreading their meals apart for the protein synthesis needed strictly for muscle development as they maintain a strict training routine for maximum Gainz. As I mentioned before the 20-30% or protein needed to digest and metabolize the calories in protein and the 20-30 grams needed for protein synthesis.. this is why it would appear that your metabolism is increased but it’s stays the same while your body applies the energy you consume with the meals spread apart to get those Gainz via protein.
Leaving carbs and fats aside, eating protein for muscle development strictly for protein synthesis should not raise your insulin levels the way insulin would elevate with eating carbs 5-7 times a day. The average bodybuilder is also taking PED’s which usually include shots of insulin.. why? I have no idea, I’m 💯 Natty, but It’s common for many who are trying to be over 300 pounds of muscle and trying to compete. The overall diet can make a world of difference with the nutrient absorption throughout the day, this is where fruits like pineapple and papaya can play a major role with your overall digestion. There is a lot of talk about fructose being bad, but this is ridiculous, in my opinion. Especially if you are including a fair amount of cardio or greater to your overall standard of health and fitness. The enzymes in papaya and pineapple among other fruits and certain veggies Definitely contribute to better overall the overall nutrition your body takes in from a well rounded daily diet. This means going outside the chicken, broccoli, and rice nonsense people insist on following despite the advances in nutrition available today versus back in the 70’s.. Cinnamon, apple cider vinegar, foods high in Inulin like chickory root.. assist with keeping sugar levels low along with other health benefits. These are a few examples of how eating the right foods can work to your benefit while still spreading your protein intake out daily for maximum muscle development as a Natty or enhanced individual. Much of this information has been accumulated overtime in my own trial and error with research while reformatting my own body composition to a lean mass.. from being over 320lbs. Not to long ago.
I think you protein requirements for the average person are overstated. For example, I am a male in my mid-50s, and I was building muscle and getting stronger when I was eating only 80-95 grams of protein a day. I now I eat around 130 gr/day. And I am 6 ft. 1, 250 lbs on a weight-loss diet (down 50 lbs so far). I also now eat one meal alone with 85 grams protein!
75-80% of my calories come from proteins and fats...the rest come carbs. Results have been muscle growth and 50 lbs of fat loss. so a RD can say whatever they want, it's all about knowing your body, working out, avoiding toxic foods (deep fried and fast foods) and not over-eating!
What am i missing here? The study you linked yourself says more than 1.6g/kg of BW results in no further gain in FFM. Why did you suggest 2.2 or 1.6-2.4 in the description???
my question is based on aging concerns. i still train at the age of 65 3-4 times a week and have read that someone in my age group should take in more protein because there's less protein synthesis. i weigh 225 and take about 180 grams per day. any thoughts?
This has been addressed by Trexler & Nuckols recently in the Stronger by Science podcast. It seems that the diminished protein retention in aging populations might simply be a result of being sedentary. In other words, if you are in such population but still training often, your protein retention effectiveness might be just the same as before, or if it is lower it is negligible and of no real consequence…if you really want to cover your basis, you might bump up to 200, but I’d say 180 might be plenty fine depending on your goals.
Beware of comments that speculate. Know your own body. There are no absolutes in the amount of protein that works for muscle growth in any individual. There are also far too many variables to say “X” amount “should be enough”. If you are getting results, obviously, your protein intake is sufficient. If you aren’t, it could be you need more, but it could be many other things too. BTW, I’m 71 at 180 lbs and my protein intake is around 120 grams / day on average. I’ve had very good muscle growth in the last two years of intense training
I wonder where she was going with the diabeetus remark. Maybe she was thinking of the association between BCAAs and insulin resistance. And can stomach acid really break down a ginormous loud of protein in one shot? I figured it would get kind of weak and the aminos wouldn't break down so good. Protein seems to really need strong acid.
I think otherwise our human race would have died thousands of years ago. What do you think we did after hunting? We had a feast of thats it, protein! Bc who knew the next time we would get it. I hate this fear mongering bs
@@neurospicyrainbow Well I didn't mean to imply that I thought someone would die if they ate too much of it in one sitting. Just not sure how well digested it would all be. Besides... didn't they just salt the leftovers and keep it for later?
I didn’t understand the bioavailable source bit. Just be clear, if I ate too much of a bioavailable protein source in a meal (50-60 grams of protein from whey for example) does that mean my muscles won’t use all of it?
You'll probably never see this or respond. What about us doing contact martial arts(mma) and weight lifting, do we use more protein to heal our bodies? I.e taking blows to the body, arms, legs etc
sounds like you can never store carbs as fat but only fat can become adipose tissue. i don‘t get it. so lets say you only/mainly eat carbs in a surplus. does that mean you can‘t store fat even tough youre in a surplus? doesn‘t that go against everything you say about getting fat is about eating in a surplus? please help me out here
I’m aware of a study where eating most of your protein in the morning increased hypertrophy and maintained more muscle. That seemed to be due to the fact that genes involved in hypertrophy are circadian and most active after waking up. I’ve taken on this regimen, and that meant eating 50-70g of protein for breakfast. Could that be too much protein in a meal?
Myself I have 50g per meal, 3 meals a day in a 12 hour window. Fats in morning and carbs in evening after resistance training. I feel I stay in better shape this way and it can be easily manipulated for reverse dieting. For me, anyway.
How often in a day is that optimal nutrient intake? For example: for me, ill eat a mini snack pre workout and go to the gym. Weightlifting for 45- 75mins and drink my protein shake on my last exercise while setting a timer for 2 hrs. When timer is done then I can eat a post workout meal. And will gauge my meals throughout the day from 3-5 hrs (depending on what I’m doing for the day accessibility wise) as a thought to only eat/consume protein/nutrients/supplements within the digestion timeline. Is digestion duration a legitimate thought to time meal/supplement consumption or just an over thought? If all that makes sense that is. Lol
What’s the difference between the amount of protein absorbed in one meal, vs the amount of protein absorbed in one meal for the purpose of muscle building? If we can absorb all the protein we eat, why is it better to eat 4-5 meals with protein for the best muscle building results?
just because your body absorbed the protein into your blood stream, that doesn't mean it's going towards muscle protein synthesis. They could be going towards other things like your skin or being burned for energy. That's why it's important to make the distinction between absorbtion and muscle protein synthesis. Most of us buy expensive protein powder for muscle building muscle not for energy or skin, so it's more optimal to space it out to make sure it's going towards muscle building.
I have a very vague recollection from several years ago hearing a podcast interview with Dr. Wayne Westcott where he mentioned a strength training study on men over the age of 50 only needing around 0.55 grams of protein per pound to build muscle. I could be totally wrong about that number but does anything like that ring a bell, Layne? Is there any evidence that older subjects might not be able to utilize all of the typically recommended 1 gram per pound?
Why the huge discrepancy between "you can only absorb 20gm per meal" and the 1-1.5gm per pound of body wt per day for lifters? I'm 200lbs, struggle to get too 200gm of protein per day sometimes. So you're telling me anything beyond 60 or so gm per day (3meals x 20gm) is wasted?
No. There is a maximum rate of absorption per hour, not per meal. You could get all your protein for the day in one meal if you wanted. Your body will slow down digestion to make sure it gets it, it will not waste precious protein, there is no “timer” on when food needs to be excreted by. I’m not necessarily suggesting you eat 200g of protein from meat or something in one sitting, as it may cause other issues (it’s a lot of food, may cause bloating, constipation, depends what you’re getting it from). But you certainly don’t need to worry about it being wasted; that is a myth
What about cholesterol? So I’m not over weight by any means but I eat quite a bit of chicken and my cholesterol is a tad bit higher then it should be which does put me at risk for heart issues
Ldl should stay around 90-115 Hdl the good one should be above 40 and to be good above 45 Also chicken doesn’t affect cholesterol It’s the carbs and fats especially sugars and saturated fats. Take 2000mgs fish oil daily Don’t drink sodas 🥤 skip alcohol to a minimum like 2/month Use oats, sweet potato, rice as carb sources No cookies ice cream , no junk in general Eat veggies beef chicken and fish as much you want. Use low fat dairy 🥛 Don’t eat more then 12eggs a week. Or remove the yoke.
The only thing I disagree with Lane on this video is the grams per pound of lean body mass over percentages. The only thing I have to go on is the 20 some times I dieted down for natural contest. Every time I tried keeping my protein the same while dropping calories from carbs and fat, I’d struggle to keep muscle. Though every time I maintained my percentages while dropping calories, I got leaner and leaner as well as could increase strength the closer I got to a contest. Just my experience.
@@dm8127 What worked best for me was 50% protein 20% carb and 30 % fat. With two refead days, with a meal that was around a thousand calories from carbs on Thursday and Sunday. I’d just keep cutting calories say 70 or 100 per week for the 16 weeks of my diet. This was the most painless way I would get shredded without having to do tons of cardio or have headaches or much hunger pains.
I am confused about how much protein I should eat….is it 1 gram per pound of my actual weight or my goal weight. So i am 160lbs as of now, my goal is 135. So should I be eating 160 grams or 135 grams of protein. Please no BS answering in the comments.
The data that you provided on 1-1.2 g/kg being inferior to preserve muscle mass in comparison to a higher protein intake is super interesting. I will be getting my bachelors degree in/as a clinical dietitian Q2 2022 and basically all the guidelines we have to preserve FFM in a state of disease suggest a proteinintake of 1-1.5 g/kg. Me and my professors speculate that this guideline will increase with time and as more litterature on the subject is published. The only downside i see to increasing protein for patients is that it is very satiating and can therefore compete with their energy intake. That would make them more catabolic as the result would be hypocaloric. Appetite is generally not amazing during acute and chronic diseases. Dunno why i wrote this. I guess i just wanted to ventilate 😂
@@linusjacobsson2419 Effective January 1, 2024, the minimum degree requirement for eligibility to take the registration examination for dietitians will change from a bachelor’s degree to a graduate degree. All other didactic and supervised practice eligibility requirements will remain the same.
Is the 1g protein per lb body weight rule indicate grams of actual protein within a source or is it weight(in grams) of protein source? I am trying to see how one stays in caloric deficit and meets protein intake requirements. It seems near impossible based on what I am seeing and I think I am doing something wrong.
Rather than people wondering about protein training etc people should just experiment. Best way to know rather than watching endless YT videos that contradict each other.
So in other words if a person prefers carbs to fat as their energy source, it’s better to pair with lean sources of protein. High carb, low fat. Never high carb, high fat. Am I understanding right?
"being specific is important cause otherwise people get the wrong idea". Do you think your claims about plant proteins were specific? There was no statistically significant difference between pea protein vs whey protein on muscle size & strength in a double blind RCT (Babault et al 2015)
can I just consume aminos instead of protein (e.g. whey) in a deficit/fast to maintain muscle ? or is there something beyond aminos in protein that we need to build/maintain muscle?
EAA'S over BCAA'S all day and baseline protein has to be over 100grams per day u less you weigh less than 100 pounds combined with good resistance training
I am confused. I am older and female and wanting to drop fat but keep my muscle. My calorie allowance on a regular sort of deficit is 1300. If I eat all the protein for my body mass - even if I only count my body mass as it would be at a BMI of 19 - that’s 135 grams a day (I am tall) that’s a heck of a lot to get in with those calories. Basically have to eat mostly chicken breast and whey protein shakes. Some days I make it to 100g but it leaves precious little room for fruit veg etc.
I am bit late to this video, but can someone point me to the studies about liver and kidney damage he refers to? Or give me hint where I could start looking. My friends' parents are losing it over her eating 120g of protein per day.
Out of all the macros they choose to throw more hate on protein. Companies and organisations clearly have agendas towards certain things. That's why it's important to understand who are doing, funding and publishing the studies.
![Can the body only absorb 20 g protein per meal? [Science]](http://i.ytimg.com/vi/NmAuWIFVwMI/mqdefault.jpg)
We need more Fridays in a week, I really love your insights on nutrition. thx :)
Agreed. Also I'd like to see Wayne's commentary on Kyle Rittenhouse verdict 👌🏻
Just the video I've been needing, of course I'm a year late and a dollar short but this is appreciated greatly sir
I've been doing intermittent fasting 20:4 for 5 years now. Eating 2 (1) times a day. A 2 scoop protein shake first, and then a big meal 1-2 hours later. I've built around 15 kg muscle since I started doing this (not because of intermittent fasting, but because I started weightlifting) which demonstrates clearly that you can absorb much more than just 30 grams of protein per meal. Total daily intake oc protein is what matters and don't let anyone tell you otherwise.
My personal anecdote is similar to this as well. I increased my bench by 60ish lbs eating 1-2 times a day and gained half an inch on both my arms. By the logic of not being able to synthesize more than 30g, that means i gained size strengrh from 60g per day and i weigh 180lbs. Which counters the 1 gram per pound of bodyweight (i go by lean body mass)
all that demonstrates is you got newbie gains, diet isnt all that important for begginers
i mean its not necessary in general, but spreading protein throughout the day is the best thing to do to maximize muscle growth
@@kennytoce5946 ah yes, the 5 year newbie gain phase. Go look at the intermittent fasting community, they're plenty jacked.
Lmao newbie gains, you have newbie brains my guy.
I eat 3-5 meals of 30-40g protein each.
Depends on how much cardio I do as my goal is to cut weight.
I am currently down 6kg and plan to lose 13kg more in 30 weeks.
I am hoping to have my first ever six pack in July/august 2023.
I have been working towards this goal for 1 consecutive years and 2-3 years of on/off efforts.
I eat 1.6g protein per kg.
I like that you used this segment to pick apart the nuance in what was a decent/informative video. It doesn't always have to be destroying a face-palm-worthy source, though that is always entertaining. Her point at the end of spreading the protein intake throughout the day is a good one, and your previous video on the subject was really informative and changed how I approached meeting my daily macros.
Maybe he's just a simp xd
Agree. Why does layne have to bash someone to show how smart and more Intelligent he is. and the fact he had to emphasise or repeat that he has PHD. No matter how Intelligent or highly educated a person is , ARROGANCE is not a way to put u in good light.
One of the most sensible videos I've seen in a long while.
One question i DO have: when we talk about lbm, and say you want to go from 70 to 75kgs, do you increase your protein intake to your desired goal when you're working out .or is this a minute and gradual step?
This popped up in my feed this morning and I'm so glad it did. Great info.
Layne is great! Very grateful to have found him!
2:34 plant proteins are less effective at building muscle (unless they're fortified with some extra leucine i guess).
5:24 it seems difficult for excess protein and excess carbs to be stored as body fat.
I liked the percentages on MFP, but if I was going go decrease my calories, I would ALWAYS set my protein as a constant. The carbs and fats would then be adjusted by percentage accordingly.
What about a video in response to Dr. John McDougall’s videos?!?!
Serge Nubret is the best example of how much muscle you can build on two meals per day, he clearly absorbed more than 40g total protein
Exactly!
Serge nubret was also on gear and insuline, don’t neglect that aspect
@@sebibranescu7318 I don't think they were taking insulin or GH at that time
@@troywise3130 you are correct my friend also wasn’t taking insulin
@@sebibranescu7318 gear doesn't magically allow you to absorb or utilize higher amounts of protein per meal so it's irrelevant
Layne my man...you are the king. Thank you
I've often heard many Drs and long life enthusiasts recommend eating less protein, though the better ones will clearly say yes we know that is suboptimal for muscle but it prolongs your life....any thoughts?
I had high hopes for my fellow RD. She only really dropped the ball badly with the chronic disease from protein stuff. Honestly the only time I ever mention any of this protein limit stuff is when someone gets plenty from high quality protein sources and pounds multiple protein shakes on top. The biggest risk at that point is to your wallet.
I’m sorry but you make too much sense to be on social media comment sections 😆
@@anthonymarconi761 practicality is way more important than many people realize lol. It reminds me of people who say "I want to lift weights but look at the bodybuilders they're way too big and they're having health problems" well yeah okay make sure you never go to the gym so you don't wake up looking like rich piana
Any "of this protein limit stuff" shouldn't be mentioned in the first place, is perfectly acceptable for non resistance trained individuals to consume higher intakes of protein, specially the older population, and on top of that also recommend resistance training if you feel the need to "mention protein limit stuff". Common as an RD you should know better than this, don't be misleading to the general pop...
@@LexieDaian I'm confused, are you implying that everyone needs to be pounding multiple protein shakes on top of their already adequate intake? I don't encourage almost anyone to limit protein just to save money on supplements.
@@brandonotoole4374 I'm implying that the protein they might be consuming is not actually wasted, even when normal weight/overweight individuals consume up to 3g per kg/day, they would still be increasing lean body mass.
Either way you should not be saying "you don't absorb more than 25g per meal".
Study : PMID22215165 Bray Et al.
THANK YOU!!!
I knew that 20-30grams of protein intake limitation had to be false information, I just didn’t go to school for this stuff to actually prove myself correct.
I am unlearning a lot of "health" info I got growing up, due to low fat/protein of the 90s. on the SAD diet i can only get in 65g of protein and I wonder why I'm tired all the time. I increased it to 75g and my goal is 100g daily! I was so tired after a normal half hour workout, and now I know why. if I am in a calorie deficit i need MORE protein. derp.
Or your fitness level isn't supportive for the workout, protein is not likely the reason. Glycogen and body fat is a much better reservoir of oxidisable energy.
I eat 400g of lean chicken breast pretty much every night and never had any issues. Besides I lost 10kgs of body weight from April until now, while decreasing my body fat percentage from 19.2% to 14.7% calculated via bioimpedance scale. I am pretty sure all the protein that I ate during night really helped me not binge on my cut.
I have 500g but sometimes do 750g or 500g plus a 6 egg omelette.
400grams every night....
Do you shit feathers?
@@YourBestFriendforToday no, since he isn’t eating feathers, he doesn’t shit feathers. try harder when formulating what you think might SOUND like a witty joke. Like this: “400g of chicken? What are you a fuckin idiot?!”
See.
@@Kuato chill
I eat 200g chicken breast every dinner and have no problem.
I lost 6 kg so far and plan to lose 13kg more in 30 weeks - aka July/august.
I want to have my first ever six pack in 2023.
I have been working towards this for 1-2 years soon.
I’ve always been so confused about this. Thanks!
Good information. I am always looking to fine tune my knowledge, you always help debunk these claims. THANK YOU!!!
On a carnivore diet if you have a fairly high caloric need it's VERY easy to get more protein than you need. I've noticed if I get much more than 200g whether I'm in a deficit or a surplus I'll see elevated blood sugar.
I read that the studies that showed the 20-30g limit were based on fast absorbing protein sources and may not be accurate for a meal with fiber and other nutrients that might take time to absorb into your system.
I wish you'd do a video on carnivore and adf. I want to do this to lose fat and build muscle. I've really enjoyed adf, especially the discipline and digestive improvements its provided me, but im now looking to build muscle. Some objective science on this would be greatly appreciated 🙂
Love the video Layne!!!! Soooo helpful …. Do we utilize protein the same as we age?
Hello Layne, can you please explain to me why youtube fitness gurus involve proteins to daily caloric intake? Doesnt make sense to me as the proteins are mainly building units and has high thermic effect...
Layne, pls talk about the circadian influence on fat storage and insulin (eating earlier in the day vs eating right before going to bed), if there is any.
Although I don't have a link for you, I have read of a study showing that fat and calories consumed earlier in the day are not stored as much as calories consumed later in the day.
I generally do OMAD eating big in the evening. Plenty of energy for my morning workout. Then fast until 6pm on average. I did work up to this type of fasting and it wouldn't have been necessary when I was younger but it works for me. I think the most important thing to think of it is daily total calories. My appetite can easily run away with itself lol but fasting is great to settle down hunger and even out energy levels.
I loved your reaction When she said protein gives you diabetes 🤣 seriously She should go back to school
Nope protein is actually heavily implicated in chronic disease bc of its role in ageing
Obviously obesity is even worse by several orders of magnitude tho
@@Cin9999what role in aging???
@@resendo6036 Its very well documented that we have both correlation and mechanism why protein intake is inversely related to lifespan and healthspan.
High protein intake promotes fertility but shortens life bc it increases cell turnover, therefore accelerating senescence/telomere shortening, organs like liver and kidneys also have higher metabolic rate with high protein and therefore „wear out“ slightly faster.
In mice this is very extreme and can be seen by direct comparison to a large extent. In humans it seems to be more extreme for healthspan than for total lifespan but is still observable.
@@Cin9999 is this documented in humans who are not deficient in anything?? because if anything higher protein should promote health and a long life
@@resendo6036 Its documented in animals from fly to mice to rabbit to goat to dogs to humans all of gigantic sample size. From controlled trials to population data.
Also most humans in the west are not deficient in nutrients nor does it change our cellular genetics or protein-metabolism.
No 1. health is promoted by it in the very short term as I said by promoting fertility and cell turn over but that leads to a lack of those later so kinda past 40. 2. Its not protein itself but an excess of it.
You nailed it when you talked about satiety and the thermogenic affect of digesting protein. Higher protein diets are great for body composition. Absorption is also down to stomach acid availability, activity level, sleep and stress.
You forgot about fiber
Oh ok cool I actually used to think there was a cap so thanks for that Layne
Excellent channel man! Love your videos.
Please make a video on vertical diet !
Ok good so I can go ahead with the 46g of protein from the bowl of chicken I was about to eat :) Awesome vid as always Layne....
Lol I often have 500g.
@@everready2903 500g of protein in a bowl of chicken? Lmao thats a days worth of food
@@illujion6516 Just had 500g turkey mince and a 6 egg omelette. 7pm breakfast. Carbs in an hour. Then that'll be that!
@@illujion6516 Lool I see what you mean. I meant the meat weight rather than the protein g's.
No, split it into 5 meals to gains.
That was a great video! Thank you. I will share this.
Wasn’t ready for the steak analogy at the end. Had me cracking up.
Same hahaha
🤣
Fat tissue is more than just a storage medium. It’s metabolically active and plays a variety of important roles (for example, hormonal regulation). It’s functionally very different than muscle, but it doesn’t just remain inert until “burned-off.” Yes, most will be burned for energy, if needed… but you will die of starvation before burning-off ALL your fat. If it’s just inert stored energy, then why does our body hold on to it until the bitter end, just like any other organ? And perhaps more to the point… muscle protein synthesis continues during a fast. Clearly the amino acids are coming from elsewhere in our body. If that’s not “storage” then I don’t know what is.
What about ingested protein going to other things besides muscle building? Is there any information about that? For example, enzymes, neurotransmitters?
Hi, I am new member to your channel. Tyvm for your content. May I ask if anything like black pepper help with protein absorption?
Tells it how it is. Salutes Doc
awesome video, but please normalize ur audio, had to adjust the level quite often
1:13 excess protein can't be stored
5:00 carbs > protein > fats
Last night I ate 130g of protein in one hour. Came home late but no excuses. Gotta keep grinding
@Prog47 thanks incredible Hulk!
Very interesting. I have trouble managing the amount of protein recommended and managing the calories.. I am very active, but if I eat 2.2 g per kilo I gain weight. Some muscle but also my belly fat increases.
@biolayne
Genuine question with absolutely no agenda. I simply can’t find an answer to this anywhere.
I read some research that suggests that beef protein absorption rate is ~2g/hour? If that number is correct then the MOST beef protein you could absorb in a day is only 48g? Further, if true, protein timing and frequency wouldn’t be relevant because, if you’re eating meat, then you are basically
always digesting protein?
7:53 OOOOOOHHH, that escalated quickly
Does the pancreas and stomach secrete enough protease per intake to utilize all the protein taken in a meal? Does the amount of secretion change with aging? Are there other factors which affect secretion of protease? Are there other factors such as environmental or even food combining that may affect the utilization of protein?
Great content, Ty!
" Too much protein intake has been linked to diseases such as cancer" ........ I have never been so triggered in my life.
😂😂
Well no not in isolation. Usually when people eat a high animal based diet for muscle gain, they are usually eating LOTS of saturated fats, LDL cholesterol, apoB, and other harmful components. The top largest population studies ever done, shows a positive correlation of .45 or higher, with animal protein consumption and a decreased longevity. The China study is the largest health study in history. Clearly there's some truth to this, if professional body builders are dying at 43 on average. It's one of the deadliest jobs in the world. Of course steroids play a part.
Association vs Causation. Among the general population if you are in the top 20% in protein consumption you are also more likely to be in the top 20% in calories, fats and carbs.
@@gk5891 do you not know what causation is? A correlative factor of .4t is HUGE. It absolutely is causation. The moment I hear that, "correlation does not equal causation" I know I'm dealing with someone who does not know how to interpret data. The math is there and your attempt with this deconstructionist tactical nihilsm stuff isn't going to work on me.
Excess animal protein increases heart disease. Even if I grant you meat is healthy, can't too much of a good thing be bad? You can account for calorie consumption, by looking at those who eat a healthy amount of calories based on high animal proteins vs high carbs. There is a dramatic difference within heart disease for example.
@vashlash6870
Total Calorie Intake?
BMI?
Total Fat Intake?
Saturated Fat Intake?
Blood Pressure?
Heart Rate?
Apo B?
I suspect all strongly correlated with being in the top 20% in protein intake. If so, convince me why I shouldn't suspect that protein intake might not be the primary factor?
Before I replace my 95/5 Hamburger with 70/30 to reduce my protein intake I need more evidence that it wouldn't do more harm than good.
Eat whole foods lean meats move around everyday walk ..run ..swim.. climb.. jump my fav lift use your brain I love a weighted vest for 30 minutes but that's just me love the channel content ect. That's my to cents doc keep being strong see you on the next go around
This was really interesting thanks. I never new about the carb caloric cushion.
I’m confused on it
It means if you're eating 500 calories in surplus, your body uses the carbs and protein for energy, and stores (some of) the fat as actual fat tissue, because it doesnt need to use it at that moment.
Whereas in a 500 calorie deficit, your body is using the protein, carbs, and fat, so nothing is stored as fat tissue, so you lose weight.
Thats how i understood it, at a high/simple level
Jatok's ^ explanation is accurate!
I'll give you the more complicated answer - So there's a metabolite involved in the synthesis of fatty acids called malonyl-CoA, which can be synthesized from CHO's and AA's when they are not degraded to CO2 and H2O (and urea in the case of AA's) as a result of being in an energy surplus. Malonyl-CoA is capable of inhibiting a particular reaction in the oxidation of FA's, and also can provide the carbon skeleton for FA's when they are synthesized. Malonyl-CoA usually INHIBITS FATTY ACID DEGRADATION BEFORE SERVING AS A SUBSTRATE FOR FATTY ACID SYNTHESIS (this is what Layne means by the "cushion"), and that is due to the 2nd law of thermodynamics (fatty acid synthesis is entropically-unfavorable, long story short). So it makes more sense to inhibit FA oxidation before actually synthesizing FA's, because synthesizing FA's requires ATP (b/c of the 2nd law), and that would result in more ATP wastage compared to simply inhibiting the degradation of FA's. Simple terms: you basically need to consume a surplus of non-fat kcal's in order to really start synthesizing fat. You tend to see this type of pattern a lot in metabolic pathways, not just fat metabolism. The human body likely evolved in this way to obey the 2nd law of thermodynamics (heat can't yield work with 100% efficiency).
Layne's explanation is supported by this paper: academic.oup.com/ajcn/article/74/6/737/4737416 - gains in body fat in a high-CHO surplus are predominantly due to lowered rates of FA oxidation, not so much due to elevated rates of FA synthesis.
The "caloric cushion" that Layne mentions is the kcal surplus created by not burning off the CHO's or AA's into CO2, H2O, and urea. Therefore, they end up making more malonyl-CoA, then all the magic that I explained ^ happens!
Hope this helps!
@@hunter_69_69 daaaaamn. you should post this comment as a direct reply to the video so more people see it.
@@hunter_69_69 @Jatok wow thank you all for being so helpful. I’m thankful for this community 🙂!
If I remember correctly, I've read an article on T-nation some years ago, which stated your body CAN store protein in the small intestine. That's why it's unlikely to convert to fat, is this correct?
Dr Layne, i sarcastically enjoy when people preach what they do not practice. So many idiots who don’t do their hw. Thx for calling them out!!!
Good stuff Layne!!👌💪😎
Wasn’t there a study done that showed when high amounts of protein are consumed in a single sitting that a hormone is released that slows digestion down to allow for more absorption of the the protein source? I think it was Gastric inhibitory peptide
Where does the rest of the protein go if I do absorb it but it doesn't mostly go to muscle? I eat 2 meals a day. 100g protein one meal, 40-55g the 2nd meal 3-4 hrs later. Is that okay?
Thank you
It’s true about the body using roughly up to 30g of protein per meal for muscle development, strictly speaking for protein synthesis. But the body also uses 20-30% of protein to digest and metabolize the calories consumed with said protein.. you also have to consider the need for protein with other features of your body, like hair, nails, skin etc. so eating a meal that has 40g of protein is a safe bet and probably the “sweet” spot for most people who already have more lean muscle tissue than body fat %. If you are overweight and not physically active, then this protein per meal won’t do you much good and THEN it’s more than likely excess calories in the form of protein, that can lead to more weight gain/fatty tissue.
It’s always a good idea to eat 1.5grams of protein per pound of body weight when you are serious about your training and development of muscle tissue. But if your just gonna sit around and be sedentary most of the day, it doesn’t matter if it’s fat, carbs, or protein… it’s just a lot of calories you probably could do without. People often say you can boost your metabolism by eating 5-7 meals a day.. but this is actually true when it is applied to a person spreading their meals apart for the protein synthesis needed strictly for muscle development as they maintain a strict training routine for maximum Gainz. As I mentioned before the 20-30% or protein needed to digest and metabolize the calories in protein and the 20-30 grams needed for protein synthesis.. this is why it would appear that your metabolism is increased but it’s stays the same while your body applies the energy you consume with the meals spread apart to get those Gainz via protein.
Leaving carbs and fats aside, eating protein for muscle development strictly for protein synthesis should not raise your insulin levels the way insulin would elevate with eating carbs 5-7 times a day.
The average bodybuilder is also taking PED’s which usually include shots of insulin.. why? I have no idea, I’m 💯 Natty, but It’s common for many who are trying to be over 300 pounds of muscle and trying to compete.
The overall diet can make a world of difference with the nutrient absorption throughout the day, this is where fruits like pineapple and papaya can play a major role with your overall digestion. There is a lot of talk about fructose being bad, but this is ridiculous, in my opinion. Especially if you are including a fair amount of cardio or greater to your overall standard of health and fitness. The enzymes in papaya and pineapple among other fruits and certain veggies Definitely contribute to better overall the overall nutrition your body takes in from a well rounded daily diet. This means going outside the chicken, broccoli, and rice nonsense people insist on following despite the advances in nutrition available today versus back in the 70’s..
Cinnamon, apple cider vinegar, foods high in Inulin like chickory root.. assist with keeping sugar levels low along with other health benefits.
These are a few examples of how eating the right foods can work to your benefit while still spreading your protein intake out daily for maximum muscle development as a Natty or enhanced individual. Much of this information has been accumulated overtime in my own trial and error with research while reformatting my own body composition to a lean mass.. from being over 320lbs. Not to long ago.
I think you protein requirements for the average person are overstated. For example, I am a male in my mid-50s, and I was building muscle and getting stronger when I was eating only 80-95 grams of protein a day. I now I eat around 130 gr/day. And I am 6 ft. 1, 250 lbs on a weight-loss diet (down 50 lbs so far). I also now eat one meal alone with 85 grams protein!
75-80% of my calories come from proteins and fats...the rest come carbs. Results have been muscle growth and 50 lbs of fat loss. so a RD can say whatever they want, it's all about knowing your body, working out, avoiding toxic foods (deep fried and fast foods) and not over-eating!
Thanks for the info 😎
What am i missing here? The study you linked yourself says more than 1.6g/kg of BW results in no further gain in FFM. Why did you suggest 2.2 or 1.6-2.4 in the description???
Great video 💪 thanks 👍
What about pea protein powders? How do they compare with whey powders when it comes to protein bioavailability and utilization?
Inferior, I dont advocate for whey consumption though
Myfitnesspal should have just paid you to do that video, it would have been hugely educational and wildly entertaining
my question is based on aging concerns. i still train at the age of 65 3-4 times a week and have read that someone in my age group should take in more protein because there's less protein synthesis. i weigh 225 and take about 180 grams per day. any thoughts?
Are you trying to build muscle. I would bump those numbers up
This has been addressed by Trexler & Nuckols recently in the Stronger by Science podcast. It seems that the diminished protein retention in aging populations might simply be a result of being sedentary. In other words, if you are in such population but still training often, your protein retention effectiveness might be just the same as before, or if it is lower it is negligible and of no real consequence…if you really want to cover your basis, you might bump up to 200, but I’d say 180 might be plenty fine depending on your goals.
Beware of comments that speculate.
Know your own body. There are no absolutes in the amount of protein that works for muscle growth in any individual. There are also far too many variables to say “X” amount “should be enough”.
If you are getting results, obviously, your protein intake is sufficient. If you aren’t, it could be you need more, but it could be many other things too.
BTW, I’m 71 at 180 lbs and my protein intake is around 120 grams / day on average. I’ve had very good muscle growth in the last two years of intense training
This shows on a ketogentic diet would have a higher calorie baseline from the thermic affect even if none of the other proposed benefits exists
I wonder where she was going with the diabeetus remark. Maybe she was thinking of the association between BCAAs and insulin resistance. And can stomach acid really break down a ginormous loud of protein in one shot? I figured it would get kind of weak and the aminos wouldn't break down so good. Protein seems to really need strong acid.
I think otherwise our human race would have died thousands of years ago. What do you think we did after hunting? We had a feast of thats it, protein! Bc who knew the next time we would get it. I hate this fear mongering bs
@@neurospicyrainbow Well I didn't mean to imply that I thought someone would die if they ate too much of it in one sitting. Just not sure how well digested it would all be. Besides... didn't they just salt the leftovers and keep it for later?
I didn’t understand the bioavailable source bit. Just be clear, if I ate too much of a bioavailable protein source in a meal (50-60 grams of protein from whey for example) does that mean my muscles won’t use all of it?
Bingo
You'll probably never see this or respond.
What about us doing contact martial arts(mma) and weight lifting, do we use more protein to heal our bodies? I.e taking blows to the body, arms, legs etc
Nobody knows for sure. What I know is going to the gym and working hard and not missing workouts for years is guaranteed results.
the way little layne was positioned in front of the giant lady around 9:15 looked like she was giving him a scalp massage.
Thanks i learnt alot
sounds like you can never store carbs as fat but only fat can become adipose tissue. i don‘t get it. so lets say you only/mainly eat carbs in a surplus. does that mean you can‘t store fat even tough youre in a surplus? doesn‘t that go against everything you say about getting fat is about eating in a surplus?
please help me out here
The bicep flex at 1:00 was spot on priceless 🤣🤣🤣
I’m aware of a study where eating most of your protein in the morning increased hypertrophy and maintained more muscle.
That seemed to be due to the fact that genes involved in hypertrophy are circadian and most active after waking up.
I’ve taken on this regimen, and that meant eating 50-70g of protein for breakfast.
Could that be too much protein in a meal?
yeah thats a little much. I would say 40g is great :)
Myself I have 50g per meal, 3 meals a day in a 12 hour window. Fats in morning and carbs in evening after resistance training. I feel I stay in better shape this way and it can be easily manipulated for reverse dieting. For me, anyway.
Talking of the effects of protein consumption, I am curious if you have read "The China Study", by T. Collin Campbell?
Trash
Yes, more rats on the plant protein died faster and of liver failure
Great video! I learned a lot
At around 7:55 we get to the actual "What the Fitness" Part 🙂
Love your videos.
So if i take 2 scoops, some protein will just be used for energy?
How often in a day is that optimal nutrient intake? For example: for me, ill eat a mini snack pre workout and go to the gym. Weightlifting for 45- 75mins and drink my protein shake on my last exercise while setting a timer for 2 hrs. When timer is done then I can eat a post workout meal. And will gauge my meals throughout the day from 3-5 hrs (depending on what I’m doing for the day accessibility wise) as a thought to only eat/consume protein/nutrients/supplements within the digestion timeline. Is digestion duration a legitimate thought to time meal/supplement consumption or just an over thought? If all that makes sense that is. Lol
What’s the difference between the amount of protein absorbed in one meal, vs the amount of protein absorbed in one meal for the purpose of muscle building? If we can absorb all the protein we eat, why is it better to eat 4-5 meals with protein for the best muscle building results?
just because your body absorbed the protein into your blood stream, that doesn't mean it's going towards muscle protein synthesis. They could be going towards other things like your skin or being burned for energy. That's why it's important to make the distinction between absorbtion and muscle protein synthesis.
Most of us buy expensive protein powder for muscle building muscle not for energy or skin, so it's more optimal to space it out to make sure it's going towards muscle building.
@@snake1625b english
I have a very vague recollection from several years ago hearing a podcast interview with Dr. Wayne Westcott where he mentioned a strength training study on men over the age of 50 only needing around 0.55 grams of protein per pound to build muscle. I could be totally wrong about that number but does anything like that ring a bell, Layne? Is there any evidence that older subjects might not be able to utilize all of the typically recommended 1 gram per pound?
Why the huge discrepancy between "you can only absorb 20gm per meal" and the 1-1.5gm per pound of body wt per day for lifters? I'm 200lbs, struggle to get too 200gm of protein per day sometimes. So you're telling me anything beyond 60 or so gm per day (3meals x 20gm) is wasted?
No. There is a maximum rate of absorption per hour, not per meal. You could get all your protein for the day in one meal if you wanted. Your body will slow down digestion to make sure it gets it, it will not waste precious protein, there is no “timer” on when food needs to be excreted by.
I’m not necessarily suggesting you eat 200g of protein from meat or something in one sitting, as it may cause other issues (it’s a lot of food, may cause bloating, constipation, depends what you’re getting it from). But you certainly don’t need to worry about it being wasted; that is a myth
Will cycling protein (no to low to normal to high over a week, repeat) result in more muscle?
What about cholesterol? So I’m not over weight by any means but I eat quite a bit of chicken and my cholesterol is a tad bit higher then it should be which does put me at risk for heart issues
Ldl should stay around 90-115
Hdl the good one should be above 40 and to be good above 45
Also chicken doesn’t affect cholesterol
It’s the carbs and fats especially sugars and saturated fats.
Take 2000mgs fish oil daily
Don’t drink sodas 🥤 skip alcohol to a minimum like 2/month
Use oats, sweet potato, rice as carb sources
No cookies ice cream , no junk in general
Eat veggies beef chicken and fish as much you want.
Use low fat dairy 🥛
Don’t eat more then 12eggs a week. Or remove the yoke.
Killer content as always Layne!
The only thing I disagree with Lane on this video is the grams per pound of lean body mass over percentages. The only thing I have to go on is the 20 some times I dieted down for natural contest. Every time I tried keeping my protein the same while dropping calories from carbs and fat, I’d struggle to keep muscle. Though every time I maintained my percentages while dropping calories, I got leaner and leaner as well as could increase strength the closer I got to a contest. Just my experience.
Any sources you suggest for dialing in the % for protein, carbs, fat? Or % you found to be best? Thanks.
@@dm8127 What worked best for me was 50% protein 20% carb and 30 % fat. With two refead days, with a meal that was around a thousand calories from carbs on Thursday and Sunday. I’d just keep cutting calories say 70 or 100 per week for the 16 weeks of my diet. This was the most painless way I would get shredded without having to do tons of cardio or have headaches or much hunger pains.
I am confused about how much protein I should eat….is it 1 gram per pound of my actual weight or my goal weight. So i am 160lbs as of now, my goal is 135. So should I be eating 160 grams or 135 grams of protein. Please no BS answering in the comments.
I've been looking at a lot of videos from Gabrielle Lyon it would be good to get your thoughts as she specialises in this area.
The data that you provided on 1-1.2 g/kg being inferior to preserve muscle mass in comparison to a higher protein intake is super interesting. I will be getting my bachelors degree in/as a clinical dietitian Q2 2022 and basically all the guidelines we have to preserve FFM in a state of disease suggest a proteinintake of 1-1.5 g/kg. Me and my professors speculate that this guideline will increase with time and as more litterature on the subject is published. The only downside i see to increasing protein for patients is that it is very satiating and can therefore compete with their energy intake. That would make them more catabolic as the result would be hypocaloric. Appetite is generally not amazing during acute and chronic diseases.
Dunno why i wrote this. I guess i just wanted to ventilate 😂
Hey bro I’m following the same path but did you hear about the master requirement?
thank you for sharing, this was a cool read!
@@cantflipforship no. What is it?
@@kevinsullivan6683 glad to hear :)
@@linusjacobsson2419 Effective January 1, 2024, the minimum degree requirement for eligibility to take the registration examination for dietitians will change from a bachelor’s degree to a graduate degree. All other didactic and supervised practice eligibility requirements will remain the same.
Current onward research happening right now is showing 30 to 50grams in a sitting depending on genetics and health.
can someone who is cutting just eat the protein requirements of the target body weight they are aiming for?
Is the 1g protein per lb body weight rule indicate grams of actual protein within a source or is it weight(in grams) of protein source? I am trying to see how one stays in caloric deficit and meets protein intake requirements. It seems near impossible based on what I am seeing and I think I am doing something wrong.
In an older video, you said you could only absorb about 50-60g of protein per meal for muscle building
Fucking FINALLY, someone with a rep has explained this properly for even muppets to understand. Thank you thank you THANK YOU!
Rather than people wondering about protein training etc people should just experiment. Best way to know rather than watching endless YT videos that contradict each other.
So in other words if a person prefers carbs to fat as their energy source, it’s better to pair with lean sources of protein. High carb, low fat. Never high carb, high fat. Am I understanding right?
@Super Mario i have no desire to go low carb
"being specific is important cause otherwise people get the wrong idea".
Do you think your claims about plant proteins were specific?
There was no statistically significant difference between pea protein vs whey protein on muscle size & strength in a double blind RCT (Babault et al 2015)
can I just consume aminos instead of protein (e.g. whey) in a deficit/fast to maintain muscle ? or is there something beyond aminos in protein that we need to build/maintain muscle?
I think you also need dietary fat in order to maintain muscle tissue.
EAA'S over BCAA'S all day and baseline protein has to be over 100grams per day u less you weigh less than 100 pounds combined with good resistance training
@Super Mario well yeah obviously 😂
Whey has all the aminos and is a much cheaper way to get protein than isolated EAA's.
I am confused. I am older and female and wanting to drop fat but keep my muscle. My calorie allowance on a regular sort of deficit is 1300. If I eat all the protein for my body mass - even if I only count my body mass as it would be at a BMI of 19 - that’s 135 grams a day (I am tall) that’s a heck of a lot to get in with those calories. Basically have to eat mostly chicken breast and whey protein shakes. Some days I make it to 100g but it leaves precious little room for fruit veg etc.
Veg are almost no calories and fruit should be in moderation anyway as they are calorie bombs
100g of protein is only 400 Kcals, how does it make it hard to fit in fruit and veg?
I am bit late to this video, but can someone point me to the studies about liver and kidney damage he refers to?
Or give me hint where I could start looking.
My friends' parents are losing it over her eating 120g of protein per day.
Out of all the macros they choose to throw more hate on protein. Companies and organisations clearly have agendas towards certain things. That's why it's important to understand who are doing, funding and publishing the studies.