How Much Protein Can Your Body Absorb? | What the Fitness | Biolayne
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- 1.6-2.4g/kg protein is better for building muscle: pubmed.ncbi.nl...
Intakes up to 3.5g/kg LBM may increase muscle mass: pubmed.ncbi.nl...
Protein needs increase during exercise and energy restriction: pubmed.ncbi.nl...
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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
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.
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.
Wasn’t ready for the steak analogy at the end. Had me cracking up.
Same hahaha
🤣
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
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.
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.
The bicep flex at 1:00 was spot on priceless 🤣🤣🤣
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.
the way little layne was positioned in front of the giant lady around 9:15 looked like she was giving him a scalp massage.
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 became carnivore. beef, bacon , butter, eggs, dairy and seafood. Also implemented 16:8 IF, moderate resistance training. Was type 2 diabetic on metformin, jardiance, trulicity, glipizides. Even with all the meds, poor diet had my a1c @10.3. and 225 lbs. After 5 months of my new lifestyle I am off all medications, diagnosed as non diabetic. 185 lbs with an a1c of 5.2 non medicated. All that being said, the fact she put proteins a cause of type 2 diabetes, is one of the great issues in the medical community, giving accepted opinions instead of hard data and facts. Thank you for all your science and fact based content, it is greatly appreciated.
I’ve always been so confused about this. Thanks!
My wounds finally started healing and closing up once I started eating meat and taking protein powder like crazy.
Seriously? Are you a shark wrestler or something?
@@trevbarlow9719 loose skin removal surgery. My whole body is cut up.
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 🙂
Current onward research happening right now is showing 30 to 50grams in a sitting depending on genetics and health.
CRONOMETER 🔛🔝
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
That was a great video! Thank you. I will share this.
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.
RDs that go by the book without further study *facepalm
we need more spencer nadoolskys
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
You’re a national treasure Aaron. Thank you for exposing the corruption.
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
I have seen a couple studies relating high protein intake to kidney function degredation. But, I don't have a phd and don't claim to really understand those studies.
I'd love for you to go over the topic, as "omg your kidneys" is becoming a common response when I mention my protein intake.
The studies claiming high protein diets are bad for your kidneys were solely done in persons with chronic kidney disease already. It’s not seen in healthy individuals.
@@user-gf3tg8qn5x do you have any links to share?
Maybe "omg your kidneys" is actually a valid concern. I know we meatheads don't want to believe it.
@@trevbarlow9719 yeah. I mean my protein intake is modest compared to actual bodybuilders, but it's still easily double or triple what I grew up eating
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?
Great video 💪 thanks 👍
Love the Friday night fix!
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
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.
What about ingested protein going to other things besides muscle building? Is there any information about that? For example, enzymes, neurotransmitters?
I can eat about 100-110 grams of protein a day.. I wish I could eat more protein without feeling so damned full!
I’ve always hated this myth, and it’s so annoying to explain to people that it’s just a myth and the nuance in muscle protein synthesis spike and the difference in utilizing protein, how much your body needs to survive, and how much it can help prevent muscle breakdown etc
I believe her over you bro
25-30 grams was way off lol. As of January 2024 there are plenty of studies showing your body can handle large sums of protons 3-4 times more than she recommended.
Love your videos.
You're right, it's not about the absorbtion but the stimulation of muscle protein synthesis. Your muscles can only use 30-40g per meal every 3 hours or so for muscle protein synthesis. The internet has gone too far in debunking that timing of protein doesn't matter. It does matter.
It doesn't matter. Unless you are eating 600grams a day
@@potatowaffle5653 did you watch the video and the studies he linked?
Can you please explain the part at 5:55 to me like i am 5 😂😂😭
Protein causes diabetes? 😂
My HBA1C in July 2023 was 58. Welcome to T2D. I was 18 stone 8 pounds.
Mediterranean Keto with healthy proteins with big increase in walking and thereafter weights in the gym.
I’m now 14 stone 10 pounds and my HBA1C was 37 taking me just below the pre-diabetes range in the U.K.
Any simple or refined carbohydrates bumps my BG reading into double digits. Bread, sugar, pasta, rice are all strangers to me now.
I know this is the interweb and someone will crash in saying “Bullshit” so all I am saying is what I have done and it has/is working for me. I prefer the extra calories from protein as opposed to fats because protein leaves me feeling fuller and also supports the lean body mass I’m trying to build as a glucose sensitive cell.
I find a whole food, rich in low carb veg with decent amounts of protein work for me. That’s all I’m saying.
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
I'm wanna start a war against all general statements regarding health, diet and lifestyle in social media. WE'RE ALL DIFFERENT. It's pointless bordering on stupid to compare the protein needs and MPS of a totally sedentary coach potato to that of a serious weight lifter, to that of a casual runner Zone 1 runner/walker, or to that of a Zone 2 or HIIT runner (I'm trying to balance all three or four activities). And older people (like myself) don't engage MPS as efficiently, so we need more protein.
I personally go for 1.6.g/kg/day spread out over three meals on resistance training days, and 1.2 g/kg/day over two meals on non-training days. Plus 5 g of creatine every day. It's working for me so far. I'm not trying to be completely jacked. But as expert Stuart Phillips points out, diet was WAY, WAY less important than your exercise routine for building muscle.
I just ate a plate of Tuna that was 72 grams of protien.
10:08 "massive diarrhea" Isn't that what Joe Rogan said he had when he switched to the carnivore diet?
Can you do a women specific video? In the case of fat loss &body composition do these concepts still apply or do we consume less?
What about people on gear training hard 5x per week?????
Thank you Thomas Delauer for another awesome video!
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?
EAAs you could if you can afford it, I guess.
BCAAs aren't good enough alone - you need all 9 essentials.
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'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.
If they are talking about a max amount of protein you can digest per meal, I'm curious to know in what time span you will be able to digest again. Do they think 50g at ones or 2*25g half an hour apart digests different?
And what about whey vs casein? Meat protein? Egg protein? It all digests differently. If I take 50g of casein in the morning is there no point to eating protein over the next 8 hour period? Fucking no dude
Myfitnesspal should have just paid you to do that video, it would have been hugely educational and wildly entertaining
So if i take 2 scoops, some protein will just be used for energy?
I think the easiest way to answer this is simply common sense.
No studys needed.
Just think about our ancestors: If the hunted down an animal, or found one in their hunt etc. and had one feast but had to fast the next days because winter, hunt wasnt good whatever.
Imagine our Bodys just beeing able to digest 30g at a time...dude we wouldnt even evolved so far and would already be extinct.
I eat 2 8oz bison steaks for 80g of protein, so 40g limit is BS!!
10:32 I don't know what this was but it was petty funny ;)
It still blows my mind how jacked the doctor is.
Layne saves the day again from the special people!!
So this calorie business? Isn’t the fat on our body actual mass? It has a weight whereas ‘energy’ has no mass… so what’s that about.
6:47 something I want to say here is that it is not the wisest thing to associate protein to percentages. protein is best estimated by way of body measurements, be it 2g/kg or 1g/height in cm (that last one is useful for individuals with high body fat percentage). saying 30-35% of calories for protein is arbitrary and less useful
edit: and Layne goes and says exactly what I wrote in the next few seconds.
see I am learning stuff from him
edit 2: and then she goes and gives .8 to 1 g PER LB? really? I don't have a source for this, but I think I saw that's how much you would feed to a comatose patient.
edit 3: thank you A. 8:52 she says "0.8 to 1.2 g/kg of bodyweight" and I did bad mental math and messed it up. she called it "moderate amount of protein" and I would argue it's low. moderate would 0.8g/lb or 1.6g/kg
In your edit 2 it is the other way around. 1g/lb=2,2g/kg. 0,8g/kg is normal in hospitals
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?
Sounds like MFP might be shilling for vegetarians? Isn't their stchick protein bad?
I've been undeating protein 😩 muh gainz
How many grams of protein would be good if you are on a plant based diet? and thank you for the always great content
30%-50% more, so even up to 1.5g/pound
@@Morpheah Thank you~
I believe her because she's cute and her sexy vocal fry sends blood to my...
When I see registered dietitian, I take five steps back. Most of them just circle jerk the misinformation others have been repeating for decades.
AT LAST! Someone other than my amateur self has concluded that one must start with LEAN BODY MASS, not body weight. If the latter, an obese person would eat way too much protein, if even possible (400g a day, anyone?) One doesn't need an IQ much above average to see the flaw with using body weight, yet that is all I read and see on the intertubes until now .
Since LBM isn't real easy to calculate accurate, I suggest using your IDEAL body weight (which won't be much more) and jiggle the protein intake accordingly, especially since the latter is kinda squishy at best. I presume the RDA is for slightly active persons at best. Add more if you are very active and/or elderly. (Ahem.)
What about high protein on diet to lose weight and screw the body building? I am on my fifth losing weight cycle since 2009. After that first one, I found out I lost a LOT of muscle mass. On the subsequent cycles until the current one, I upped protein. On this cycle I'm going for 150-200 grams per day (ideal weight, 190-200 pounds). Here's where it gets really interesting: Unlike previous cycles, I am not slogging miles on my bike, and I'm losing the same amount of weight per month...7-8 pounds...as when I cycled! (My watch tells me that I do walk at least two miles a day just doing my life.) Wait! It gets better! I'm eating more this time around, too! Previously, I had to stay well under 2000 kcals/day and exercise to lose weight. Now I eat about 400 more calories a day AND I STILL LOSE WEIGHT!
I know all this because I have been recording diet, weight, exercise off and on since 2009, so I have actual, like, you know, data to work from.
For me I got extremely noticeably different results when I went from 250g to 350g a day at a body weight around 102kg/230 pounds went from 180kg 3 rep bench to 9 in about a month I was training bench 6x a week during this period literally only took Sundays off to test results on Mondays fresh.
To be fair when you use steroids it changes your response and obviously you were using a lot of gear
@@TrenbologneSandwich literally none I have also trained with others and they got similar results most people just honestly don't train or eat right my mind set when trying to improve is if I did the exact same thing as yesterday I did something wrong idc if its 1/4 rep more improve in some way.
@@williambrinkmeier1772 either you're lying and are on the sauce or you're exaggerating what you did and achieved
@@williambrinkmeier1772 maybe it was the increase in total calories? From 3rep to 9 in a month sounds interesting, did you start a cycle?
@@Nagy.Patrik the calories are 100% needed as well I tried really extreme diets like 1500 calories with 300+ gs of protein does not really work for me I feel I need close to a 1/10 ratio of protein to calories 1/5 I just seem to run out of energy so fast and just generally feel weaker.
I have found that 1g per Kg is the sweet spot for me.
Legend! Really well explained :) (even thou i already knew :P)
Dr. Norton, I would like your professional opinion on a study published in PLoS One regarding BUN/Creatnine and eGFR level abnormalities based upon high physical activity levels.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5653181/#pone.0180840.ref028
I am 46 years old and strength train full body for 1.5 to 2 hours twice a week as well as eat as much protein as possible.
My Creatinine hovers around 1.3 and BUN levels around 25, which are elevated and in a range that may be a cause for concern for kidney damage. My kidney ultrasound and biomarkers came back normal, and I am waiting for the Nephrologist to give his final analysis on my Creatinine Clearance tests. IS there a cause for concern, or is it common with athletes/body builders?
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.
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.
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 👌🏻
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 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.
Last night I ate 130g of protein in one hour. Came home late but no excuses. Gotta keep grinding
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 don't buy it. I gotta consult my doctor-lawyer-teacher- fat % measuring machine-coach @Gregg doucette
She didn't say exercise decreases it. She just said the amount of exercise you do affects it. You lose credibility if you don't listen closely
" 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.
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?
Love the video Layne!!!! Soooo helpful …. Do we utilize protein the same as we age?
"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)
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.
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.
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.
Omad guys can get pretty ripped
Like her you were also not helpful either
gosh, that voice on her..... nasal
Thank you Layne. I watch Myfitnesspal videos sometimes and they are full of BS.
"Protein's gonna give you the diabeetus"
I look forward to what's the fitness :)
I just absorbed some excess protein. Happy Thanksgiving.
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.
There is no ceiling I proved this by eating once a. Day
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.
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...
Who else gets constipated on too much protein?
The cleanliness of that bird’s kitchen is giving me anxiety.
This claim intuitively never made sense. If you could only absorb say 30g of protein per meal, most people would have to have atleast 3-4 meals containing 30g of protein, that’s for someone who 120lbs. Eventually you get up to 5 meals (30g x 5 meals= for 150lbs).
Just never made sense.
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.
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
Me as I’m eating 72 grams of protein right now
At around 6’0”, 197 lbs 🤷♀️ 🤷🏾♂️