You’re my favorite fitness channel. It feels so lovely to hear the science and build a proper and effective plan based on solid information. Much appreciated, Jeff!
Hope you guys like the video! You can check out some of the additional reading in the description box if you're interested and as always, all the scientific references are in there. I'll be back with a travel vlog or two a little later this week and then the first episode of the new "Science Applied" series early next month! Lots of content coming... enjoy!
Jeff Nippard Maybe you can start doing more than one myth in a Myth Bust Monday? Maybe two or three? Just a suggestion. Anyways, thanks for another awesome video. Keep it going!
Hey Jeff! Why do all of the studies seem to focus only on whey protein? Shouldnt they consider doing studies with casine protien since it takes "longer" to go through the body?
a question i have about your video is how much time is there between a "meal" i mean first mea 9:00 second one 10:00 or is the time space between meals bigger?
Jeff. I really enjoy the content and presentation of your videos. Being a Doctor of PT, in an orthopedic practice for 28 years, I get tones of questions about diet, exercise and weight loss, which is not my specialty. The fact that you present the research clearly and objectively is unique in a field where much of what's presented is personal testimony or product driven. I will be referring my patients to your channel to let them watch the videos and make decisions based on the research. I also tend to agree with much of what you are presenting. Well done!
@@lissie3669obviously he is not going to be referencing Jeff’s TH-cam channel to every single patient. He just means if there is someone he can’t answer he will direct them to Jeff! PubMed isn’t the answer for everything too lol
Jeff, stumbled on your channel a little less than a week ago and i've started following your push/pull/legs split. I think it's a good fit for me right now getting back into the gym after a biceps/labrum repair. I love your science and fact-based approach to the exercises. Don't see a lot of these gym bros on youtube reading research papers (or if they do, they don't explain the findings) - i find this particularly valuable, can't help but wonder - are you a PhD student of sports science or is reading research just a hobby?
Yes this is because these are not laws of science. They are not your discoveries that apply to every situation. You collect all this research to educate your decisions more as well as your intuition. It allows you to rule out a lot of things are not true either. Studies are to be used with one another.
As a healthcare practitioner and a fitness coach i appreciate how well you’ve been incorporating evidence based facts! I’ve found tons of value in your videos! Keep em coming! You just gained a new subscriber 🙋🏻♂️
Hey Jeff, just wanted to say that I just found your channel a couple weeks ago and I've been binge watching your videos. As someone of similar height, you have given me the motivation I had lost in the gym. I've had the best workouts the past couple weeks. Big fan. Keep up the good work!
Hey Jeff, big fan here. I would love to see a video about breathing while lifting, specially heavy lifts. I think it's a very important topic and I haven't seen many videos about it. Thank you so much for your high quality videos! Keep up the good work!
It's nice to see someone in the health/fitness area actually using evidence. I can't tell you how often people post articles or make claims with only their "word" to back it.
Thank you for your videos Jeff, I love how they are based off of science and not just “bro science.” I typically do a lot of research myself and your channel has allowed me to save a lot of time! You’re amazing man and I appreciate all the hard work you put into your videos!
Even if you look at the graph you shared from the Moore et al paper, 40 g still showed increased MPS, just wasn't statistically significant. And I think that's the case with most MPS studies, it's not that 40 g isn't "better", it's just not "double the amount-better". So the Macnaughton paper wasn't an anomaly at all. Still, I liked the training design they used, since it's more relevant in real life. Now, you mentioned that if you're bigger you might need more protein per meal. Well the only study that looked at was the aforementioned Macnaughton study, and that didn't really find a difference in MPS response depending on LBM. Still, in practice it's probably better to take a better-safe-than-sorry approach, and aim for like 0.5 g / kg , or something like that. I also really liked the recommendations Jorn gave in that article he wrote for Strengtheory, where he says to aim for a set amount, instead of a per kg figure. I always thought that for a 50 kg female for example, the value might be too low. Here's the article, in case it gets lost in the description www.strongerbyscience.com/athlete-protein-intake/
Just came across this channel today, watched a lot of your videos. Honestly thought I was gonna be faced with some Jeff Seid rip-off bullshit. HOWEVER, I have never been more wrong. Fantastic content and a lot of great information.
Ive conducted my own scientific experiment over the last 2 months whilst cutting and eating 150g of protein in one sitting (chicken breast) while also intermittently fasting 4-5 days a week, been able to decrease bodyfat whilst gaining strength and muscle current weight 250lbs. I never really thought serously about eating 10 times a day to get my macros. I do like to read studies and often chuckle as to how they are set up and then conclusions drawn to the real world
Not sure what you think that proves though. You are n=1 study, anectdotal. Plus, eating that much protein/fat in one sitting is going to hit satiation like no one's business. Plus intermittent fastin 4-5x week? You've got so many confounding variables its hard to even start to figure out what is having what affect.
@@boots7859 my intention by sharing this information eas not to prove anything to anybody, there is a lot more to this than what i have mentioned here. I have worked hard to achieve what i have, and thats to put at least 40 lbs of extra muscle on my body as well as meeting my strength, power and athletic goals. One can read alot of studies and literature who's funding and main purpose is not the pursuit of knowledge, but to sell products and or ideas.
Anecdotal, but for me the best I ever grew was when eating protein every 1-2 hours. Usually around 10 grams. It worked far and away better than getting the same amount of protein through less frequent meals. I felt like my muscles grew optimally when they were fed a steady supply of protein. Maybe just my digestive system likes it that way idk.
It may not be super significant, however having appreciable levels of protein components always circulating in your blood stream vs 2/3/4 bigger boluses could give those results. Sure, right after a workout a bolus will help, however once the body has addressed initial post-workout emergencies, the rest of the day and the following recovery day it probably helps to have resources constantly available 24x7 to work with around the clock repair that is ongoing.
Great video. The delivery of info was fantastic. Really love your videos! I got excited thinking this would be one of the few videos out there that really highlights and challenges the common myths surrounding protein consumption - particularly in regards to building muscle and even performance. Kinda sucked that even after all the studies, in the end 1g per lbs of body weight as recommended. We pretty much ended up where we started. 1g per lbs has been the rule of thumb for a while now and it seems like there's still a large group of people that are looking for reasons to justify consuming even more despite studies continuing to suggest we're already consuming more than we really need for muscle protein synthesis. I'm more positioned to consume as little protein as possible but still promote MPS because of the effects protein has on aging - it promotes it. Dr. Valter Longo has shown this in his work and Dr. David Sinclair suggest this too (both of these are leading figures in the realm of aging). Dr. Gabrielle Lyons believes in high protein consumption but realises that individuals who regularly and intensely exercise don't need as much protein as someone who doesn't to induce MPS yet for some reason pushes high protein consumption. I want to build muscle but I don't want to speed up aging either. There has to be an optimal amount where someone can build muscle and keep total consume relatively low. Also if 36g of protein is enough for a 200lbs man, isn't adding 164g (200g total) more a little excess? Again love the video but this protein stuff gets super complicated.
Just have to say that you are definitely one of the best youtubers. The content that you create is so well thought out and researched. The way you convey your findings is so easy to follow.
Protein is what repairs your muscle tissue after it’s damaged from training so always makes sure you’re getting enough protein, water and carbs. I train everyday and don’t get sore when my meals are good. If my calories are low I’ll start feeling it.
The way I've always learned is just eat it. Lots of it. Better to have too much than not enough, and since it can be difficult to know how much for each individual at any given time, giving the body continuous amount somewhere in the double digits seems ideal. Not to mention that consuming a massive amount from a food source isn't entirely possible for some people. That is some serious eating and digestion.
Coming from a fellow Bachelor of Science degree in biochemistry, it is so great to get information about health and fitness from someone who does actual, in depth, scientific, scholarly research about the things they talk about. Love your videos! Such great content!
I'm an intermittent fasting guy. Usually eat about 150g-170g of protein a day (as a 210 pound man, with about 26% body fat). The biggest difference I noticed, is making sure I get a lot. I didn't supplement protein, and didn't hit nearly the same muscle growth I'm hitting by stepping it up. I'll eat supper, then a big shake for dessert, and then a small snack 2-3 hours later. My shake is 75g of protein powder, 20g of eggwhites, about 5-10g of lactose free milk, and about a 1/4 cup of mixed seeds-Keeps the poops together for a total of roughly 110g) When I didn't include this shake, I didn't notice much growth. Typically, id be fighting to not lose lean mass. For the past two months though, with this shake I'm maintaining weight, losing some fat, and gaining some muscle (i'd gain a lot more muscle if I had leg specific equipment and barbells-my legs are not growing as fast as upper body). I'm also noticing good gains in strength. The TLDR: Get lots of protein, as long as you're not having problems with digestion and issues with your kidneys, it probably hurts more to not get enough than it does by not spacing it out.
Dude your fat % is too high for someone that works out and is supposed to be careful with their diet. You should probably decrease the protein in each meal to 40g overall, so much less than what you are doing now. But maintain the 150g a day overall intake. Adjust the fasting if necessary. Remember that you can't absorb food more than every 3 hours or so.
What I've found works really well for me is timing my protein and carbohydrate intake. I started consuming a 25gr protein shake w/ fruits and peanut butter 30-60 minutes prior to a workout. This way there's really available sources as soon as I start exertion. Your body uses proteins as soon as you start working the muscles. Then after my workout I do a 50gr shake, followed by another one within my 2.5 hour anabolic window. (Or a full meal equivalent) I started doing that based on journal of sports medicine findings on protein consumption in athletes, and a test they did on performance based nutrition. (Their findings were that a protein intake 30 minutes prior will result in better performance)
I weigh 96kg or 211 pounds, and i actually have my bulk of protein after my workouts, around 100 grams of whey in a shake. Tastes good, satiates me and i sleep like a baby. i also eat decently high protein meals during the day and skip breakfast (simply because im not hungry). I have actually seen improvements in contrast to a more spread out plan where i had a heavy breakfast and protein in even intervalls during the day. Ive lost weight and gained more muscle. The most noticable difference thou is in recovery as i no longer have the same muscle aches i had before, while still pushing myself and improving. Great video and its good to know that im not just completely imagining things!
Thanks always for your amazing videos. Can you please make a video, if possible or if you see it worth your while, on the differences between whey and soy isolate protein. I have heard that soy isolate is terrible on the kidney where whey is not. Is this true. THANK YOU SO MUCH FOR ALWAYS MAKING THESE GENIUS VIDEOS!
I know this is older, however more recent research shows the small intestine is able to store significant amounts of protein for significant duration of time. Additionally, red flags have gone up on how the 'excess' protein was measured. Its usually measured by nitrogen and urea excretion, however current thought is that is a misnomer. Protein is not only used for muscle synthesis, but it is also broken down into components for raw materials which are used in numerous bodily functions. So seeing lots of nitrogen and urea in excreta may in fact simply be due to proper processing and utilization of protein outside of muscle synthesis. From the old lady study, they found 90g protein was easily tolerated and useful without loss of LBM or negative effects. Have to find the article again, however all of them were relatively recent IIRC.
I've been doing One Meal a Day for several months. I usually eat over a 4h period. From the first bite to the last bite. Usualy: 2h for the salty foods, wait one hour for digestion and eat desert for the next hour. I ear slowly and in huge amounts, hence why it takes me so much time to eat. Most people on One Meal a Day eat on a 2h~3h window.
Wow so I do need more grams per meal. I'm 240 cutting for a show and I always thought you couldn't use more than about 25 to 30g of protein per meal. This is very interesting since I'm a bigger guy. Thanks!💪👍
@@Siggerou1993 For the past 3 years I’ve been mostly keto/carnivore but it’s more because I was having constant stomach issues eating anything else. So yes now I eat a lot of protein but I don’t use protein shakes I just eat meat.
I've found doing IF and a ketogenic diet, if I get too much protein in one sitting the process of neoglucogenesis occurs. This is the conversion of protein into glucose because there's more protein intake than can used for protein synthesis. So while the protein amino acids are absorbed, they are eventually useless for protein synthesis at some level. For me, I am vey aware of when this happens because I carry about 6-8 pounds more water when not in ketosis versus in ketosis. The unneeded protein gets converted into glucose and the body switches back into using that as fuel instead of ketones. So, if I consume too much protein in one sitting, or throughout the day, the unneeded protein kicks me out of ketosis, I'm the dying of thirst until I drink 6-8 pounds of water. And then after I burn off the glucose I drop back into ketosis and begin expelling the unneeded water. I've been curious if there would be a way to have studies done on protein for protein synthesis requirements instead of absorption. For me, and those on a ketogenic diet, there is a definite limit to how much we can actually use, and too much defeats our goals of remaining in ketosis. Could those in ketosis be utilized in a study to see if there are time / amount limits on meeting protein usefulness versus wastefulness. If I've consumed enough protein to cause neoglucogenesis I am wasting some of the protein I've eaten.
I'm a 16 year old girl that want to build muscle and keep doing intermmitent fasting. I wasn't sure if I should stop doing it to have more meals a day.... thank u for information :)
Great information as usual. I always appreciate your attention to detail and, since I'm fascinated by the science behind what I'm doing in the gym and in the kitchen, I find your channel very informative and extremely helpful. I also love your science explained series. Keep up the great work!
Great video, thank you. I think is not the same for the guys who eat protein alone in one meal and the others who eat protein combine with the carbs in one meal in regardles of oxidation of protein. Performance-enhancing drug users have an enhanced level of protein synthesis 24/7 because that's one of the main effects of steroids (the effect of growth hormone on protein synthesis is debatable). Even if PED users didn't trigger a higher level of protein synthesis through training, it doesn't matter, they'll still progress. A natural lifter's normal state is homeostasis: protein synthesis and protein breakdown are pretty much equal. He needs to stimulate protein synthesis (through mTor activation, mostly) with the workout itself. In other words, the natural guy is dependent on the training session to stimulate protein synthesis. So the theory that if we don`t eat protein meal just after the workout we won`t grow is false because the digestion proces take hours. Serge Nubret trained in the morning and eat before bed so think about it. In nature animals and also in the past mankind eated just one meal a day.
As an old guy with a lot of muscle mass (don't ask what else I have) who squats and deadlifts all day long, this was very useful. Thanks, man. Really lucid breakdown of a messy academic literature. Respect.
I've been having 3 meals per day for about 2 years now with a total of about 180g protein per day and that works just fine. Also, anyone who has a job during the day can't really afford to eat 5 meals a day^^
Ive been intermittent fasting for over a decade now. Ive only started strength training and shooting the protein intake for about half a year now and ive been steadily packing on muscle. Im significantly stronger and look stronger, so i dont think it really matters how. But then again, this is just a personal testimony and everyone is different.
You have an excellent way of explaining research and literature , it’s easier to understand and you make valid points all the way through. I really enjoy these videos , thank you for putting the work in to make them 👍
Coming from a physiotherapist with honours, doctor, orthopaedic surgery and anatomical pathologist who loves hitting gym, these are such fantastic evidence based videos. Such a relief to see people understanding that and delivering well made resources. Saves me soooo much time from having to do the literature search myself. Also would love to know what databases you use? google scholar or do you have more focused databases/journals you prefer using? Cheers! keep up the great work
Hey thanks for the video! I would love to hear about research related to the Ketogenic diet. Also, if you think it's maintainable or realistic for a long period of time for strength and/or hypertrophy. Thanks!!
Thanks for this It was just what I needed. With my body size at 126 pounds, I have found that 98-115 grams of protein per day is what my system can digest without being stored as fat. This is through my own personal trial and error over months of changing macros to find the right fit for my body, and training style.
I think the type of protein and the food you are consuming it with also play a big role. If you drink a whey protein shake with just water it gets absorbed really quickly but if you mix that with greek yoghurt it will be absorbed more slowly
Hey Jeff! Thanks for another interesting myth bust! Can I ask you one question though. In this video you talk about muscle synthesis with a certain amount of protein per serving, but did they kept in considering the different kinds of protein? Like casein for example? Because this protein is “absorbed” by the body at a much slower rate than whey protein for instance. Does this effect the optimal range of protein intake per serving?
In my opinion the biggest factor on how much protein you can utilize for muscle protein synthesis per meal will come down to how much muscle tissue your body needs to repair. In other words if you've just finished a hard full-body workout and muscle fibers all over your body have been damaged, it makes sense for your body to put more protein and event fats, since fats play a big part in muscle restoration as well into repairing muscle tissue. If however there is no need to repair muscle tissue, the surplus of calories you ingest will likely get converted to fat tissue (if there's no stimulus for your body to build muscle), even if the calories came mainly from protein.
I eat like 50-60 grams of protein in one meal, and I eat 3 meals a day and (for me at least) it seems to no problem for muscle gains. I don’t think there is really a limit to how much protein you can eat in one meal. I mean from my past 2 years I haven’t change anything at my protein intake method and it works just fine, I guess is more about your body type.
Simply put I think protein from from actual food (not shakes) takes so long to be broken down and digested that you don’t have to worry about protein going towards energy (waste) instead of muscle. Shakes I think are more complicated because whey can be digested in as little as 1.5 hours. Your body can’t take 100g of whey in one shake and use it all for muscle, it simply is digested and absorbed too fast. So I don’t think drinking 100g of whey at once is “optimal” but *eating* 100g of protein at once seems completely fine.
@@MikeKing001 the protein synthesis study is talking about beef (actual food) and doesn’t mention oxidation and in the one that shows oxidation (protein being used for energy) it’s literally talking about whey. So I don’t see how what I stated was wrong.
I'm 73 and have mobility issues, I also intermittent fast. I'm 64kg and 169cm tall. I've just started carnivore, I eat approximately 100gms protein in 1 meal. I hope I'm utilising the protein. Cheers Rosemary Perth Western Australia 73yrs.
Because of work and meetings and overall scheduling issues, I generally eat majority of my protein during dinnertime after my workouts (around 40-80g depending on how much I can squeeze out during lunch). So far, my strength and muscle gains have been slow but steady over the past year with this method, but now im thinking of spacing it out more frequently might help a little more. But for my convenience, this works for me! Also doing a slight caloric surplus (250-350 above maintenance mostly) and doing a 4-5 day push-pull split while practicing progressive overload with the occasional deload weeks, which I assume is what the average lean-mass bulker is also going through btw.
If I eat 50+ grams of protein as a cheeseburger, then I will still be noticeably have the food in my stomach several hours later, which would suggest to me that if the food isn't even all in intestines yet that the protein is in "storage" and will be able to be used. Perhaps if I drank 50 grams of whey protein then it would be wasteful, but I don't think with normal foods that take extra time to digest that the protein can't be absorbed
Very good information. Even though we can’t say to do one over the other. Your explanation makes things much clearer. Thanks for the hard work you put in.
Thank you very much for your efforts making this videos if possible please make use of a closer range microphone so room reverberation doesn't take away from all the info, also could use adobe's adaptive noise reduction on your audio track, thanks again I appreciate all of your videos.
Limited protein absorption can’t be that valid because people (including myself) see significant strength and muscle gains using fasting approaches such as 16/8 and even OMAD
I think in a conversation like this it's important to talk about the effects on high protein on your kidneys. There's a lot of scientific literature that's says protein, specifically animal proteins, in large quantities can impair your kidney function over time. You can overdue it on protein
Great post and your research, insight, and honesty is appreciated. People often look for absolutes like works or doesn't work, can or can't, when in reality there are often many variables to consider. There's enough information to gauge it close enough especially if you pay attention and monitor your own responses given consistency, thanks!
I eat 100g protein per meal w/2 meals a day. Been doin it for 10 years. I have way more flexibility in my schedule compared to being a neurotic 5-7 meals a day tupperware monkey. I have only gained strength from it and gotten bf% down.
The video was presented in a way to "seem" scientific. However, its studies seem to confuse rate of absorption with a limit on absorption. Perhaps a person can only absorb 20 -30 grams of protein in an hour after a meal. What about in the two - three hours following a meal? If that person continues to absorb at a rate of 20 g per hour, then the extra grams consumed were not wasted. The anecdotal evidence is very strong to support more than 30 g per meal. For generations, thousands of very hard working men (miners, farmers, etc) survived and maintained strong bodies eating only a large breakfast and large supper. They were too far away to have more than a light lunch that they could carry. Today, there are many many people who only consume one large meal at the end of the day. This may not be optimum for a bodybuilder physique but that doesn't mean it isn't effective for the most part.
Answer is at 9:14
Thank you so much
You’re a saint
Not all hero’s wear capes!
thanks bro
You're a mf G 👊🏽...as if this guy stalled for a whole 9 mins
9:14
You’re a god, thank you man
Fucking legend
Thanks
GOAT!
love
That picture frame being so close to the window pisses me off.
😂😂😂
Petty but facts 😡
Gosh damnit, now I don't want to watch the video anymore because I didn't realize it until this.😂
Sammeee
Omg right, it was the very first thing I noticed and bugged me the whole time
Every 8 minute of Jeff Nippard's videos contain
19g of protein
25g of carbs
12g of fat
How many calories?
@@riotformoney3463
Based on the macro content: 284 calories.
@@DanteColburn this man meal plans
@@DanteColburn maybe a bit more if you take into account fiber and some micronutrients
@@dominicfrigerio1747 nah man, micros and fiber don't provide energy to ur body
You’re my favorite fitness channel. It feels so lovely to hear the science and build a proper and effective plan based on solid information.
Much appreciated, Jeff!
You should do a video completely explaining muscle protein synthesis in detail
watch Hank Green's Crash Course on protein synthesis, it's really well animated and explained
or you should rather read a book about it
Omg uhc legend
Armin because scientists will JUST publish their findings...
@@o_Milo thankyou for this... i patched in.. tank says it was the ugliest hack hes ever done
Hope you guys like the video! You can check out some of the additional reading in the description box if you're interested and as always, all the scientific references are in there. I'll be back with a travel vlog or two a little later this week and then the first episode of the new "Science Applied" series early next month! Lots of content coming... enjoy!
Jeff Nippard Maybe you can start doing more than one myth in a Myth Bust Monday? Maybe two or three? Just a suggestion. Anyways, thanks for another awesome video. Keep it going!
Hey Jeff! Why do all of the studies seem to focus only on whey protein? Shouldnt they consider doing studies with casine protien since it takes "longer" to go through the body?
a question i have about your video is how much time is there between a "meal" i mean first mea 9:00 second one 10:00 or is the time space between meals bigger?
Jeff Nippard how about a video on whether supplementing with amino acids really helps build more muscle?
This video was amazing bro. Keep it up!
the effort does not go unnoticed!!! awesome video.
Madeline King you would like her comment. What a dog.
Simp
@@djzrobzombie2813 ?
Bunch of simps
Jeff. I really enjoy the content and presentation of your videos. Being a Doctor of PT, in an orthopedic practice for 28 years, I get tones of questions about diet, exercise and weight loss, which is not my specialty. The fact that you present the research clearly and objectively is unique in a field where much of what's presented is personal testimony or product driven. I will be referring my patients to your channel to let them watch the videos and make decisions based on the research. I also tend to agree with much of what you are presenting. Well done!
If you have a DPT you should be going on pubmed not youtube lmao that's scary
@@lissie3669obviously he is not going to be referencing Jeff’s TH-cam channel to every single patient. He just means if there is someone he can’t answer he will direct them to Jeff! PubMed isn’t the answer for everything too lol
@@lissie3669but the paitien don't want to go to pubmed
Jeff, stumbled on your channel a little less than a week ago and i've started following your push/pull/legs split. I think it's a good fit for me right now getting back into the gym after a biceps/labrum repair. I love your science and fact-based approach to the exercises. Don't see a lot of these gym bros on youtube reading research papers (or if they do, they don't explain the findings) - i find this particularly valuable, can't help but wonder - are you a PhD student of sports science or is reading research just a hobby?
all this science, and the result is...it depends
It's just like a PicktureFit video :)
Funniest comment ever
Paul Kanu it's not
Yes this is because these are not laws of science. They are not your discoveries that apply to every situation. You collect all this research to educate your decisions more as well as your intuition. It allows you to rule out a lot of things are not true either. Studies are to be used with one another.
😄😄 Ha.
Great video Jeff! Your editing is always on point!
Houston Jones your videos are very painful looking
man i miss the america speedo
You’re* this is a TH-cam comment!
Jones is here
Stfu
Jeff, please, bust this myth: "The Somatotype Myth: Ectomorph Mesomorph Endomorph".
Thank you.
lucasjurys yeah
YES!!! PLEASE
I'd be curious as well!
lucasjurys ^ this
Good one
As a healthcare practitioner and a fitness coach i appreciate how well you’ve been incorporating evidence based facts! I’ve found tons of value in your videos! Keep em coming! You just gained a new subscriber 🙋🏻♂️
This guy just doesn’t miss. Jeff’s got a video for almost all the top questions re: lifting. Great content!
Hey Jeff, just wanted to say that I just found your channel a couple weeks ago and I've been binge watching your videos. As someone of similar height, you have given me the motivation I had lost in the gym. I've had the best workouts the past couple weeks. Big fan. Keep up the good work!
Hey Jeff, big fan here. I would love to see a video about breathing while lifting, specially heavy lifts. I think it's a very important topic and I haven't seen many videos about it. Thank you so much for your high quality videos! Keep up the good work!
Nicolas Asuaje great comment. Slim to no videos covering it well. Yet it's a very important topic
Too bad Jeff hasn't seen it:(
Look up Brian Alsruhe on TH-cam, great strongman, lots of good advice on breathing and bracing.
Johnny Walkerr thanks, I'll take a look
Look for "breathing is not bracing" a video of chris duffin
Quality this, Jeff. My favourite channel on TH-cam by far!
It's nice to see someone in the health/fitness area actually using evidence. I can't tell you how often people post articles or make claims with only their "word" to back it.
Thank you for your videos Jeff, I love how they are based off of science and not just “bro science.” I typically do a lot of research myself and your channel has allowed me to save a lot of time! You’re amazing man and I appreciate all the hard work you put into your videos!
Jeff stay spitting fire knowledge
Even if you look at the graph you shared from the Moore et al paper, 40 g still showed increased MPS, just wasn't statistically significant. And I think that's the case with most MPS studies, it's not that 40 g isn't "better", it's just not "double the amount-better".
So the Macnaughton paper wasn't an anomaly at all. Still, I liked the training design they used, since it's more relevant in real life.
Now, you mentioned that if you're bigger you might need more protein per meal. Well the only study that looked at was the aforementioned Macnaughton study, and that didn't really find a difference in MPS response depending on LBM.
Still, in practice it's probably better to take a better-safe-than-sorry approach, and aim for like 0.5 g / kg , or something like that.
I also really liked the recommendations Jorn gave in that article he wrote for Strengtheory, where he says to aim for a set amount, instead of a per kg figure. I always thought that for a 50 kg female for example, the value might be too low.
Here's the article, in case it gets lost in the description
www.strongerbyscience.com/athlete-protein-intake/
Just came across this channel today, watched a lot of your videos. Honestly thought I was gonna be faced with some Jeff Seid rip-off bullshit. HOWEVER, I have never been more wrong. Fantastic content and a lot of great information.
😅 💩 o
Jeff, youre the only guy I trust when it comes to health and fitness etc. You do your research, job well done
Ive conducted my own scientific experiment over the last 2 months whilst cutting and eating 150g of protein in one sitting (chicken breast) while also intermittently fasting 4-5 days a week, been able to decrease bodyfat whilst gaining strength and muscle current weight 250lbs.
I never really thought serously about eating 10 times a day to get my macros.
I do like to read studies and often chuckle as to how they are set up and then conclusions drawn to the real world
Did you publish your study ?
that is not scientific lol
Not sure what you think that proves though. You are n=1 study, anectdotal. Plus, eating that much protein/fat in one sitting is going to hit satiation like no one's business. Plus intermittent fastin 4-5x week? You've got so many confounding variables its hard to even start to figure out what is having what affect.
@@boots7859 my intention by sharing this information eas not to prove anything to anybody, there is a lot more to this than what i have mentioned here. I have worked hard to achieve what i have, and thats to put at least 40 lbs of extra muscle on my body as well as meeting my strength, power and athletic goals.
One can read alot of studies and literature who's funding and main purpose is not the pursuit of knowledge, but to sell products and or ideas.
@@vladtepes6690 You can't live life like this, always remember that if you feel like everyone else is wrong, it's probably not them being wrong.
Been waiting all day for this!!!
How many kiwis can i consume a meal? Hehe
Yes
9000
who the fuck eats kiwis?
Everyone who's seen the video on how healthy they are..
Over 9000 😭
I was literally searching this topic all over TH-cam. Refreshed and saw this video. Such timing!
Anecdotal, but for me the best I ever grew was when eating protein every 1-2 hours. Usually around 10 grams. It worked far and away better than getting the same amount of protein through less frequent meals. I felt like my muscles grew optimally when they were fed a steady supply of protein. Maybe just my digestive system likes it that way idk.
There's something to that. I'm on the opposite end of things where it takes forever to digest food. I have to carb load the night before a workout.
It may not be super significant, however having appreciable levels of protein components always circulating in your blood stream vs 2/3/4 bigger boluses could give those results. Sure, right after a workout a bolus will help, however once the body has addressed initial post-workout emergencies, the rest of the day and the following recovery day it probably helps to have resources constantly available 24x7 to work with around the clock repair that is ongoing.
Great video. The delivery of info was fantastic. Really love your videos! I got excited thinking this would be one of the few videos out there that really highlights and challenges the common myths surrounding protein consumption - particularly in regards to building muscle and even performance. Kinda sucked that even after all the studies, in the end 1g per lbs of body weight as recommended. We pretty much ended up where we started. 1g per lbs has been the rule of thumb for a while now and it seems like there's still a large group of people that are looking for reasons to justify consuming even more despite studies continuing to suggest we're already consuming more than we really need for muscle protein synthesis. I'm more positioned to consume as little protein as possible but still promote MPS because of the effects protein has on aging - it promotes it. Dr. Valter Longo has shown this in his work and Dr. David Sinclair suggest this too (both of these are leading figures in the realm of aging). Dr. Gabrielle Lyons believes in high protein consumption but realises that individuals who regularly and intensely exercise don't need as much protein as someone who doesn't to induce MPS yet for some reason pushes high protein consumption. I want to build muscle but I don't want to speed up aging either. There has to be an optimal amount where someone can build muscle and keep total consume relatively low. Also if 36g of protein is enough for a 200lbs man, isn't adding 164g (200g total) more a little excess? Again love the video but this protein stuff gets super complicated.
Just have to say that you are definitely one of the best youtubers. The content that you create is so well thought out and researched. The way you convey your findings is so easy to follow.
I love these MBMs! Thanks for putting all of this together, Jeff! ^____^
Kat Musni Fitness damn babe let me come over and workout with you.
can you please do does taking cold showers help with muscle recovery/ reduce lactic acid
Adding on to your comment, what about cryotherapy or the cryo chambers for better recovery/inflammation
good topic idea!
Jeff Nippard You should also include contrast showers if you're gonna cover this. They seem to work well for me.
Protein is what repairs your muscle tissue after it’s damaged from training so always makes sure you’re getting enough protein, water and carbs. I train everyday and don’t get sore when my meals are good. If my calories are low I’ll start feeling it.
TOPCZ - I recently started the contrast showers, and wow what a difference! Wish I had started these years ago....
The way I've always learned is just eat it. Lots of it. Better to have too much than not enough, and since it can be difficult to know how much for each individual at any given time, giving the body continuous amount somewhere in the double digits seems ideal. Not to mention that consuming a massive amount from a food source isn't entirely possible for some people. That is some serious eating and digestion.
Genius Idea for a weekly youtube fitness segment. Fantastic job, keep up the great content Jeff 🖒
Best fitness youtuber hands down
Coming from a fellow Bachelor of Science degree in biochemistry, it is so great to get information about health and fitness from someone who does actual, in depth, scientific, scholarly research about the things they talk about. Love your videos! Such great content!
I'm an intermittent fasting guy. Usually eat about 150g-170g of protein a day (as a 210 pound man, with about 26% body fat). The biggest difference I noticed, is making sure I get a lot. I didn't supplement protein, and didn't hit nearly the same muscle growth I'm hitting by stepping it up. I'll eat supper, then a big shake for dessert, and then a small snack 2-3 hours later. My shake is 75g of protein powder, 20g of eggwhites, about 5-10g of lactose free milk, and about a 1/4 cup of mixed seeds-Keeps the poops together for a total of roughly 110g)
When I didn't include this shake, I didn't notice much growth. Typically, id be fighting to not lose lean mass. For the past two months though, with this shake I'm maintaining weight, losing some fat, and gaining some muscle (i'd gain a lot more muscle if I had leg specific equipment and barbells-my legs are not growing as fast as upper body). I'm also noticing good gains in strength.
The TLDR: Get lots of protein, as long as you're not having problems with digestion and issues with your kidneys, it probably hurts more to not get enough than it does by not spacing it out.
Check out kneesovertoesguy for some body weight leg workouts
Dude your fat % is too high for someone that works out and is supposed to be careful with their diet.
You should probably decrease the protein in each meal to 40g overall, so much less than what you are doing now. But maintain the 150g a day overall intake. Adjust the fasting if necessary. Remember that you can't absorb food more than every 3 hours or so.
I don't see how losing weight is a bad thing at 26% bf.
@@celdur4635bro said he was losing weight and you're critiquing him lmao
@@Vexreal_ Its just advice bro.
What I've found works really well for me is timing my protein and carbohydrate intake.
I started consuming a 25gr protein shake w/ fruits and peanut butter 30-60 minutes prior to a workout. This way there's really available sources as soon as I start exertion. Your body uses proteins as soon as you start working the muscles.
Then after my workout I do a 50gr shake, followed by another one within my 2.5 hour anabolic window. (Or a full meal equivalent)
I started doing that based on journal of sports medicine findings on protein consumption in athletes, and a test they did on performance based nutrition. (Their findings were that a protein intake 30 minutes prior will result in better performance)
How much powder you going through?
@@Dylan-qc4jx columbians finest by the sounds of it 😂😂
@@Dylan-qc4jx I also did like 2-3 shakes per day, for standard whey protein it was like 50 dollars per month for me
Isn't the anabolic window a myth as well?
@@Reggie1408 it's 5-6 hours 😂 so when you see people rushing to get in a post workout meal it's totally unnecessary
I weigh 96kg or 211 pounds, and i actually have my bulk of protein after my workouts, around 100 grams of whey in a shake. Tastes good, satiates me and i sleep like a baby. i also eat decently high protein meals during the day and skip breakfast (simply because im not hungry).
I have actually seen improvements in contrast to a more spread out plan where i had a heavy breakfast and protein in even intervalls during the day. Ive lost weight and gained more muscle. The most noticable difference thou is in recovery as i no longer have the same muscle aches i had before, while still pushing myself and improving.
Great video and its good to know that im not just completely imagining things!
Awesome subject, thanks for covering. Congrats on the booming success of your channel!
Thanks always for your amazing videos. Can you please make a video, if possible or if you see it worth your while, on the differences between whey and soy isolate protein. I have heard that soy isolate is terrible on the kidney where whey is not. Is this true. THANK YOU SO MUCH FOR ALWAYS MAKING THESE GENIUS VIDEOS!
Loved the video... for your next video can you talk about building muscle in a caloric deficit
Redwood Original yes
Please do this Jeff
Pretty interested in this as i'm starting my summer cut!
Hgh from fasting might be a way.
Redwood Original I was under the impression this wasn’t possible drug free. You can only try to limit muscle loss.
This is the only guy in the fitness industry that I think is worth watching for educational purposes this dude is a genius.
I know this is older, however more recent research shows the small intestine is able to store significant amounts of protein for significant duration of time. Additionally, red flags have gone up on how the 'excess' protein was measured. Its usually measured by nitrogen and urea excretion, however current thought is that is a misnomer. Protein is not only used for muscle synthesis, but it is also broken down into components for raw materials which are used in numerous bodily functions. So seeing lots of nitrogen and urea in excreta may in fact simply be due to proper processing and utilization of protein outside of muscle synthesis.
From the old lady study, they found 90g protein was easily tolerated and useful without loss of LBM or negative effects. Have to find the article again, however all of them were relatively recent IIRC.
"at one meal" or "at one sitting". For years I have heard those phrases. What is the definition? 2 hrs, 3 hrs or more between consumptions?
I've been doing One Meal a Day for several months.
I usually eat over a 4h period. From the first bite to the last bite.
Usualy: 2h for the salty foods, wait one hour for digestion and eat desert for the next hour.
I ear slowly and in huge amounts, hence why it takes me so much time to eat.
Most people on One Meal a Day eat on a 2h~3h window.
Wow so I do need more grams per meal. I'm 240 cutting for a show and I always thought you couldn't use more than about 25 to 30g of protein per meal. This is very interesting since I'm a bigger guy. Thanks!💪👍
Hey mate, did you actually start taking more protein per meal? If so, how did it affect you over the last 6 years?
@@Siggerou1993 For the past 3 years I’ve been mostly keto/carnivore but it’s more because I was having constant stomach issues eating anything else. So yes now I eat a lot of protein but I don’t use protein shakes I just eat meat.
I love these myth busting Monday's!
Always topics I'm curious about. Always quality videos.
I've found doing IF and a ketogenic diet, if I get too much protein in one sitting the process of neoglucogenesis occurs. This is the conversion of protein into glucose because there's more protein intake than can used for protein synthesis. So while the protein amino acids are absorbed, they are eventually useless for protein synthesis at some level. For me, I am vey aware of when this happens because I carry about 6-8 pounds more water when not in ketosis versus in ketosis. The unneeded protein gets converted into glucose and the body switches back into using that as fuel instead of ketones. So, if I consume too much protein in one sitting, or throughout the day, the unneeded protein kicks me out of ketosis, I'm the dying of thirst until I drink 6-8 pounds of water. And then after I burn off the glucose I drop back into ketosis and begin expelling the unneeded water.
I've been curious if there would be a way to have studies done on protein for protein synthesis requirements instead of absorption. For me, and those on a ketogenic diet, there is a definite limit to how much we can actually use, and too much defeats our goals of remaining in ketosis. Could those in ketosis be utilized in a study to see if there are time / amount limits on meeting protein usefulness versus wastefulness. If I've consumed enough protein to cause neoglucogenesis I am wasting some of the protein I've eaten.
I'm a 16 year old girl that want to build muscle and keep doing intermmitent fasting. I wasn't sure if I should stop doing it to have more meals a day.... thank u for information :)
You shouldn't really be doing IF at such a young age! Go to 3 meals but have your first meal as a high protein low carb one.
I’ve been following Jeff for some time now and I must say this was one of the most informative and helpful videos thus far. Keep it going man!
YESSS FAVE PART OF MY MONDAY
Great information as usual. I always appreciate your attention to detail and, since I'm fascinated by the science behind what I'm doing in the gym and in the kitchen, I find your channel very informative and extremely helpful. I also love your science explained series. Keep up the great work!
Concise and fair! I really appreciate you enriching the information with both sides of the topic, rather than just preaching. Great work, man!
Great video, thank you.
I think is not the same for the guys who eat protein alone in one meal and the others who eat protein combine with the carbs in one meal in regardles of oxidation of protein.
Performance-enhancing drug users have an enhanced level of protein synthesis 24/7 because that's one of the main effects of steroids (the effect of growth hormone on protein synthesis is debatable).
Even if PED users didn't trigger a higher level of protein synthesis through training, it doesn't matter, they'll still progress.
A natural lifter's normal state is homeostasis: protein synthesis and protein breakdown are pretty much equal. He needs to stimulate protein synthesis (through mTor activation, mostly) with the workout itself.
In other words, the natural guy is dependent on the training session to stimulate protein synthesis.
So the theory that if we don`t eat protein meal just after the workout we won`t grow is false because the digestion proces take hours.
Serge Nubret trained in the morning and eat before bed so think about it.
In nature animals and also in the past mankind eated just one meal a day.
As an old guy with a lot of muscle mass (don't ask what else I have) who squats and deadlifts all day long, this was very useful. Thanks, man. Really lucid breakdown of a messy academic literature. Respect.
What else do you have?
I've been having 3 meals per day for about 2 years now with a total of about 180g protein per day and that works just fine. Also, anyone who has a job during the day can't really afford to eat 5 meals a day^^
Just get protein shakes
@@morpher728 what if my protein shake is 60g protein? Am I having too much?
A very Old Lady maybe with shakes for sure they’re absorbed too fast which is good but yanno
I'm a Janitor with 6 kids... how can I afford that without out food stamps?
@@jonnysaccount1149 yes 60g of protein is too much for "A very old lady". Isn't there a nursing home somewhere missing their hall monitor?
Very helpful man!
Organized well and easy to skip through for ones on the go! Much respect!
Seriously one of the best fitness channels out there you're covering so many fundamental topics. TY for your work sir!
Ive been intermittent fasting for over a decade now. Ive only started strength training and shooting the protein intake for about half a year now and ive been steadily packing on muscle. Im significantly stronger and look stronger, so i dont think it really matters how.
But then again, this is just a personal testimony and everyone is different.
6:19 there are related literature from Jeremy Ether that spacing of protein is important and promotes more muscle mass thus, reduction of fats.
Really interesting topic and you discussed it without making it to complicated😀👊
Awesome video! I´m losing weight and do intermitent fasting. You basically cleared all my concerns with this video, thanks a lot!
You have an excellent way of explaining research and literature , it’s easier to understand and you make valid points all the way through. I really enjoy these videos , thank you for putting the work in to make them 👍
Well, aren't you beautiful, says the creepy man on the internet. 😅
Coming from a physiotherapist with honours, doctor, orthopaedic surgery and anatomical pathologist who loves hitting gym, these are such fantastic evidence based videos. Such a relief to see people understanding that and delivering well made resources. Saves me soooo much time from having to do the literature search myself. Also would love to know what databases you use? google scholar or do you have more focused databases/journals you prefer using?
Cheers! keep up the great work
If you have adhd. Skip to 4:50
Marry Leanne bless you
I don’t have ADHD but I like cutting to the chase. Thanks!
Clutch
FTW!
Thanks
Hey thanks for the video! I would love to hear about research related to the Ketogenic diet. Also, if you think it's maintainable or realistic for a long period of time for strength and/or hypertrophy. Thanks!!
Your videos really are at another level Jeff, keep it up!
Agreed!
it’s incredible how much we still don’t know/understand about our bodies. this was a great video. thanks.
Great video, I love the empirical approach you took with this long standing and confusing debate in the fitness industry!
Thanks for this It was just what I needed. With my body size at 126 pounds, I have found that 98-115 grams of protein per day is what my system can digest without being stored as fat. This is through my own personal trial and error over months of changing macros to find the right fit for my body, and training style.
Your body doesn’t store protein as fat 🤦🏻♂️
@@three6ninestudios ikr😂, it can be used as energy which isn’t utilized and become fat, but that just depend on calories
seems legit o_O
I think the type of protein and the food you are consuming it with also play a big role. If you drink a whey protein shake with just water it gets absorbed really quickly but if you mix that with greek yoghurt it will be absorbed more slowly
Just “greek” yogurt?
@@helenalovelock1030wym ?
Hey Jeff! Thanks for another interesting myth bust! Can I ask you one question though. In this video you talk about muscle synthesis with a certain amount of protein per serving, but did they kept in considering the different kinds of protein? Like casein for example? Because this protein is “absorbed” by the body at a much slower rate than whey protein for instance. Does this effect the optimal range of protein intake per serving?
In my opinion the biggest factor on how much protein you can utilize for muscle protein synthesis per meal will come down to how much muscle tissue your body needs to repair. In other words if you've just finished a hard full-body workout and muscle fibers all over your body have been damaged, it makes sense for your body to put more protein and event fats, since fats play a big part in muscle restoration as well into repairing muscle tissue. If however there is no need to repair muscle tissue, the surplus of calories you ingest will likely get converted to fat tissue (if there's no stimulus for your body to build muscle), even if the calories came mainly from protein.
Very smart
its awesome that audible is sponsoring you bro
I eat like 50-60 grams of protein in one meal, and I eat 3 meals a day and (for me at least) it seems to no problem for muscle gains.
I don’t think there is really a limit to how much protein you can eat in one meal. I mean from my past 2 years I haven’t change anything at my protein intake method and it works just fine, I guess is more about your body type.
You are the man Jeff always smart awesome content
Simply put I think protein from from actual food (not shakes) takes so long to be broken down and digested that you don’t have to worry about protein going towards energy (waste) instead of muscle. Shakes I think are more complicated because whey can be digested in as little as 1.5 hours. Your body can’t take 100g of whey in one shake and use it all for muscle, it simply is digested and absorbed too fast.
So I don’t think drinking 100g of whey at once is “optimal” but *eating* 100g of protein at once seems completely fine.
2:42 says you're wrong
@@MikeKing001 the protein synthesis study is talking about beef (actual food) and doesn’t mention oxidation and in the one that shows oxidation (protein being used for energy) it’s literally talking about whey. So I don’t see how what I stated was wrong.
I'm 73 and have mobility issues, I also intermittent fast. I'm 64kg and 169cm tall. I've just started carnivore, I eat approximately 100gms protein in 1 meal. I hope I'm utilising the protein. Cheers Rosemary Perth Western Australia 73yrs.
Because of work and meetings and overall scheduling issues, I generally eat majority of my protein during dinnertime after my workouts (around 40-80g depending on how much I can squeeze out during lunch). So far, my strength and muscle gains have been slow but steady over the past year with this method, but now im thinking of spacing it out more frequently might help a little more. But for my convenience, this works for me!
Also doing a slight caloric surplus (250-350 above maintenance mostly) and doing a 4-5 day push-pull split while practicing progressive overload with the occasional deload weeks, which I assume is what the average lean-mass bulker is also going through btw.
Im downing a protein shake and almonds at 3am as I watch this lol.
I just took down a shake at 1am cause I couldn’t get to dinner 🤷🏽♂️
@@scottmitchell6610 just did the same
Do video on training everyday
And what about positive nitrogen balance? I think it's very large part of "protein need" topic that you didn't tackle.
If I eat 50+ grams of protein as a cheeseburger, then I will still be noticeably have the food in my stomach several hours later, which would suggest to me that if the food isn't even all in intestines yet that the protein is in "storage" and will be able to be used. Perhaps if I drank 50 grams of whey protein then it would be wasteful, but I don't think with normal foods that take extra time to digest that the protein can't be absorbed
Very good information. Even though we can’t say to do one over the other. Your explanation makes things much clearer. Thanks for the hard work you put in.
Awesome. I've been waiting for this for the last 2 days. Saw all your teasers on Instagram 😀
Thanks Jeff, keep up the great work
Awesome video! Im much more educated about this topic now!!!!
Thank you very much for your efforts making this videos if possible please make use of a closer range microphone so room reverberation doesn't take away from all the info, also could use adobe's adaptive noise reduction on your audio track, thanks again I appreciate all of your videos.
Gotta admit Jeff, your Channel helps out more than all these fitness people on TH-cam.
I intermittent fast so to me this is very interesting how there is really no answer or lack of one.
Limited protein absorption can’t be that valid because people (including myself) see significant strength and muscle gains using fasting approaches such as 16/8 and even OMAD
It’s so weird seeing Jeff without his 2 years of neck training
I think in a conversation like this it's important to talk about the effects on high protein on your kidneys. There's a lot of scientific literature that's says protein, specifically animal proteins, in large quantities can impair your kidney function over time. You can overdue it on protein
Great post and your research, insight, and honesty is appreciated. People often look for absolutes like works or doesn't work, can or can't, when in reality there are often many variables to consider. There's enough information to gauge it close enough especially if you pay attention and monitor your own responses given consistency, thanks!
You should make a little vid on how you search and find your credible sources
I eat 100g protein per meal w/2 meals a day. Been doin it for 10 years. I have way more flexibility in my schedule compared to being a neurotic 5-7 meals a day tupperware monkey. I have only gained strength from it and gotten bf% down.
Am I right in saying 323g of chicken breast will give me 100g protein?
What foods do you eat to get that much protein are you using weigh?
@@unclewhom3967 chicken breast is usually around 21G gram per 100 gram. So... No.
So, you are a MONKEY without a tupperware 🍌
I do pretty much the same right now. 100g a meal twice a day. BF% is way down and I look lean and shredded.
The video was presented in a way to "seem" scientific. However, its studies seem to confuse rate of absorption with a limit on absorption. Perhaps a person can only absorb 20 -30 grams of protein in an hour after a meal. What about in the two - three hours following a meal? If that person continues to absorb at a rate of 20 g per hour, then the extra grams consumed were not wasted. The anecdotal evidence is very strong to support more than 30 g per meal. For generations, thousands of very hard working men (miners, farmers, etc) survived and maintained strong bodies eating only a large breakfast and large supper. They were too far away to have more than a light lunch that they could carry. Today, there are many many people who only consume one large meal at the end of the day. This may not be optimum for a bodybuilder physique but that doesn't mean it isn't effective for the most part.
Yes,but meat was also not eaten as frequently, even by farmers. The sheer dietary, lifestyle, and job differences are nutty.
Big hug from your #1 follower in India. Really helpful video, been waiting for a long time for someone to clear the air on this. Great job!
I love your videos man! I always reference your videos when talking about fitness or bodybuilding. I appreciate all the work you put in!