Got any more questions? Want us to cover something that we haven't yet? Let us know in the comments below 👇 Whey or plant protein, which one's better? Richie explains all here 👉 th-cam.com/video/u4VUFYgSiNk/w-d-xo.html
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
I was worried going into this video that the advices would be a bit wonky because usually big brands offer really random advices but this video is actually really great for anyone interested in seriously getting into bodybuilding or explaining to friends and family why you are eating every 3 hours.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 The 1 gram per pound of body weight is supposed to be 1 gram per pound of lean body weight. Very few people have single digit body fat percentages. It should be .7 to 2 grams per kilogram of weight with 1.5 being the optimum for building muscle. There isn't much evidence that massive protein intake past that makes any difference.
@@rkirwan1 I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 It depends on goals. I never use pounds just because I've used metric all my life. I think 1.2g/kg of body weight per day, split over 3 meals is a good baseline level for people who want to look after their muscle mass as they get older. There is definitely a case to be made for more protein (up to 2.4g/kg) if people really want to try and maximise muscle growth
Top-notch quality, short and on point videos and on top of that it's evidence-based! It would be fantastic if you guys leave the link to the researches mentioned in the description. Amazing. Thank you!
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge diet, and started seeing much faster and better results.
Very insightful and easy to follow. Thank you! I’m small and I didn’t want to go for protein shakes. I do track the macros of my food, though, so this is very useful.
Same here. Being smaller makes it fairly easy to hit protein goals without shakes since we don’t need a crazy high amount of protein! I prefer to get as much as I can from just food and use shakes for days that I’m really struggling.
Great explination. A lot of videos simply say .8 to 1 gram. They don't factor in BMI. 1 weigh 140lb. There is no way I can choke down 140 grams of protein.
Goes to show that the average person doesnt need a protein supplement. Eat the right amount of Fats/carbs and meats the protein usually comes way above the necessary intake. My fitness pal taught me this real quick.
So many other sites and videos tell you to take way more protein than you really need. Consuming too much protein can cause fat gain and kidney damage, irritability, and nausea.
4:08 My pilates/barre instructor may have finally gotten me to take my fitness & health seriously. But even she can't stop me from giggling at the use of the phrase refractory period for muscle growth. I'm a man damn it! DON'T YOU DARE EXPLAIN THAT TERM TO ME! I've known what those were since I was a teenager! 😂❤ Excellent video! Thanks for all your informative, straightforward and overall helpful videos. 👍
Sage advice. In this seven minute video you get thoughtful - and easily understood - advice about how much protein, and how often. Not sure most bodybuilders and athletes will need MORE information than this. Well done!
Omg I’ve been consuming about 170-180 grams of protein this past week and I only weight 64kg 😅. I told my friend this morning my protein intake and he was like “bro that’s way too much protein, that’s bad” and here I am watching this video.
Doesn't matter how much protein you take for day. If you want to take massel, you need to: 1-work hard (one hour for day) 2- eat 4/5 times for day (vegetable more) 3- sleep 8 hours. If you do this three simple things, you can take around 2/3 kg for month. ✌
main problem is the diet component. Everything from constipation, to dyspepsia, to GERD hinders... There is a fine balance between feeding the body and over-doing it to the extent the system breaks and you need days to recover.
What if you are intermittent fasting? Is it good enough to get the proper amount of protein per day in one or two meals? And this is if you are not trying to be a bodybuilder but simply get lean and build muscle.
I learned from another video that research shows, if you have solid 3-4 meals spaced out with protein, that it’s only slightly better muscle growth than 2 high protein meals a day. Just don’t go down to one meal/ day. I also do IF so imma keep doing it to keep all the benefits of IF 👍
According to you I need 126 grams of protein per day to build muscle. I would say that is roughly what I am getting already. some days more some days less. typically its anywhere between 80-150 grams depending on the day. Good video thanks for the info
I weigh 100kg and am training hard to build better body (muscular), so you're saying I need around 240g of protein a day, every day. As lean chicken breast has about 25% protein, I need for example to eat roughly 1kg of cooked lean chicken breast every day in 6 meals, right?
Hallo! 😄 I have watched 2 of your videos about MPS and you have mentioned, that when we eat more protein than necessary, it won't stimulate MPS (...any further?). I am not sure, how to understand this. For example, if i eat 30 g per meal, it will be stimulated, in the case i only need 30 g. But for example, if i eat 50 g, does it mean that it won't stimulate MPS any further, or does it mean, that it won't stimulate MPS at all, cause i ate more protein than necessary? Thank you for the professional videos! 😃
I've never been the type to go with the minimum requirements for anything I do. I always keep my protein intake on the higher side... even more so if I'm in a calorie deficit.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
I enjoy you work and do an excellent job. My story is different. I used to eat 4-5 times in a day. Several years ago i went to a program of eating twice a day in a four hour window. Results; more muscle growth (after years the same) and more energy and better BMI.
Are you still following the eating twice a day in a 4 hour window? At that times do you eat your meals, what macros per meal and what do you eat in those 2 meals?Also, how much water and salt per day?
Something that i just can't understand when we talk about protein is: Are we talking about protein protein, or are we talking about protein food? For example, chicken breast is what i call protein food, and has about 31 g of protein in 100g of chicken breast. For a 80kg person needing to ingest 2 g of protein per kilo, thats 160g of protein. Chicken breast has 0.31 g of protein per gram of chicken breast, so that's about 516 g of chicken breast (160 g of protein). I'm always confused when someone say x g of protein per kilo. There is a big diference in eatin' 160g of chicken breast and half a kilo. So when we say x g of protein per kilo, are we talking about real protein or protein food?
So I'm 69kg and 177cm tall and that makes my lean weight 10kg heavier than I actually am, so do I have a protein intake based on my actual mass or my lean mass?
I've always been confused about how much protein to ingest. I'm starting to build muscle but still have a bit of body fat to lose, so the weight thing is hard to work out for me.....no one ever says body shape. I am in no way shape or form good at numbers. I try to use myfitnesspal to state my amount and just arrange it around that number. I usually go for a bit more than it states.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
Basically even if you're over 200lbs, then just make sure you're working hard and consume 200 grams of protein. There's absolutely no reason or point to consume more than that.
Hi thanks so much this has made it very clear for what I need to have and what to do as I'm starting out and I'm quite a stick but with the work I do there is a lot of lifting and running around and pushing heavy objects around and after 6 months of working there can start to see a bit of gain 😅so wanted to maximise the gains with having protein shakes or bars at work and on my days off to work out now just got to know what the differentness between the protein shakes are and the bars too
If you want the best results with minimal side effects take protein the normal way. Food is your best bet. Protein shakes and bars are there only if you cant consume what you need.
Hey i need a help. My protein powder drum says to take 3 scoops a day(1 serving) but everyone in my gym takes 1 scoops what should i do? Im confused im mew haha. The company is enervit
If I take 100 grams in the morning (4 scoop isopure) then another 100 grams at night. Would that work For the shake I use 1-2 cups of spinach ice almond milk and the protein
Outstanding! Been working my ring off at the gym not putting on enough muscle for my effort and didn’t realise I wasn’t eating enough protein or in the right way…
So what would need to change once we hit that healthy weight goal of 70kg? So for example lets say im currently 90kg and my height is 1.7m like your example ive been eating 112g of protien a day lost a load of weight and have now got to 70kg what would you change then? Thanks for the video 👌
hi sir... Thank you for the very good explanation. But I have a small question, is the number 25 a standard formula? And where does that number come from?
If you can only build approx 10 ~ 30g of muscle per day and to maintain muscle mass for me it's 82.81g wouldn't 113g of protein per day be enough to max out protein synthesis 🤔 some websites recommend 246g per day if eating the extra gives you a 5% ~ 10% increase and doesn't damage the kidneys then it's worth it but I'm unsure.
Yeah it’s a weird one because when I went to the gym and measured up I have a high muscle percentage but also high fat too so I’m trying to cut whilst maintaining gains
![CAMPปลิ้น | EP.83[1/2] เปิดแคมป์หลอนต้อนรับ 2 ตัวพ่อแห่งวงการผี!](http://i.ytimg.com/vi/2uPuHYHgwiI/mqdefault.jpg)
Got any more questions? Want us to cover something that we haven't yet? Let us know in the comments below 👇
Whey or plant protein, which one's better? Richie explains all here 👉 th-cam.com/video/u4VUFYgSiNk/w-d-xo.html
Sir My bodey weight is 58kilo and height is 5.3 inch tall,Now how much protein should i take in a day.....plz reply
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 Why don't you listen to the video before asking stupid questions?
@@iainburry6651 sym
This is what I’m confused about, let’s say I’m 108Kg and I need 1.6 X that, what if I lose weight every week. Do I have to change it every week ?
I was worried going into this video that the advices would be a bit wonky because usually big brands offer really random advices but this video is actually really great for anyone interested in seriously getting into bodybuilding or explaining to friends and family why you are eating every 3 hours.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 kg is accurate but if it's lb it's 0.7g per lb or 1.6g per kg
@@Francofit oh okay so I weight 70kg so 112g of protein is enough to build muscle and gain weight?
@@marco7838 112g is the perfect amount to build muscle at your body weight👍
@@marco7838 The 1 gram per pound of body weight is supposed to be 1 gram per pound of lean body weight. Very few people have single digit body fat percentages. It should be .7 to 2 grams per kilogram of weight with 1.5 being the optimum for building muscle. There isn't much evidence that massive protein intake past that makes any difference.
Its actually incredibly refreshing to have a proper and informed breakdown on this matter, great work and amazing video.
That Irish accent makes everything he says peachy
Thank you... I've been working on it for years haha
I dont know what peachy is but yes
Still not ginger
@@rkirwan1 I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 It depends on goals. I never use pounds just because I've used metric all my life. I think 1.2g/kg of body weight per day, split over 3 meals is a good baseline level for people who want to look after their muscle mass as they get older. There is definitely a case to be made for more protein (up to 2.4g/kg) if people really want to try and maximise muscle growth
having routine and being consistent is a winning path
Best educational videos on working out and nutrition ive ever seen, keep up the great work!
Awesome! Thank you!
Love hearing an Irishman/Scot explain protein breakdown effectively and to the point. Had a bit of a fancy tone to it, appreciate it.
Clear and easy to follow no BS information without the sales pitch - perfect!
Top-notch quality, short and on point videos and on top of that it's evidence-based!
It would be fantastic if you guys leave the link to the researches mentioned in the description.
Amazing. Thank you!
great diet plan, just got mine
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 did you even watch the video?!?!?!?!
@@smezey huh
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge diet, and started seeing much faster and better results.
I used Agoge too, it's a great meal plan, takes out all the boring out of dieting
The most important part to losing weight is diet of course, the hardest part is staying consistent
Very insightful and easy to follow. Thank you! I’m small and I didn’t want to go for protein shakes. I do track the macros of my food, though, so this is very useful.
Same here. Being smaller makes it fairly easy to hit protein goals without shakes since we don’t need a crazy high amount of protein! I prefer to get as much as I can from just food and use shakes for days that I’m really struggling.
@@margaretrangel7223 but it’s hard to eat for example 108 protein per day for me
I haven't found any videos in the internet which is so much knowledgable about protein...hats off
Richie, this video was fantastic to understand how much protein we should take if we want to build muscle! Thanks 🤩
Such an easy and straight forward method and expelnation. Thanks for making this confusing new enviroment for us beginners, way easier to understand
Great explination. A lot of videos simply say .8 to 1 gram. They don't factor in BMI. 1 weigh 140lb. There is no way I can choke down 140 grams of protein.
bmi doesn't matter. look it up. it doesn't apply to most people.
Addressing the myths was actually super helpful. Thanks for slipping that in.
This was the most research-based information on protein synthesis and recommendation. Absolutely loved this! :)
Well explained, helping people starting off get educated, education most needed, helpful video, thankss
Goes to show that the average person doesnt need a protein supplement. Eat the right amount of Fats/carbs and meats the protein usually comes way above the necessary intake. My fitness pal taught me this real quick.
I appreciate your professional advice delivered in a clear and concise fashion.
I can't believe this single video helped me more than hours of looking in the internet
I really appreciate that you try to always address the common myths. Keep it up 👍🏼
Cool, i've tried looking up if I should eat to my goal weight or current weight to no success, helped clear up a lot of stuff.
LOVE IT ,WELL EXPLAINED 💪👍👍👍👍👍That deserve a 5 star 💪
So many other sites and videos tell you to take way more protein than you really need. Consuming too much protein can cause fat gain and kidney damage, irritability, and nausea.
Had my first Whey shake today and wow it’s so much tastier then I thought. Especially after a hard work out.💪
good video my man, very easy to understand, maths is simple and now i know exactly how much protein i need. cheers from Australia 🇦🇺 my man 👍🏻
4:08 My pilates/barre instructor may have finally gotten me to take my fitness & health seriously. But even she can't stop me from giggling at the use of the phrase refractory period for muscle growth. I'm a man damn it! DON'T YOU DARE EXPLAIN THAT TERM TO ME! I've known what those were since I was a teenager! 😂❤
Excellent video! Thanks for all your informative, straightforward and overall helpful videos. 👍
Sage advice. In this seven minute video you get thoughtful - and easily understood - advice about how much protein, and how often. Not sure most bodybuilders and athletes will need MORE information than this. Well done!
Thank you Mr. McGregor.
Omg I’ve been consuming about 170-180 grams of protein this past week and I only weight 64kg 😅. I told my friend this morning my protein intake and he was like “bro that’s way too much protein, that’s bad” and here I am watching this video.
Hey Ramon i have a question can you answer me please
Literally same !
Doesn't matter how much protein you take for day.
If you want to take massel, you need to:
1-work hard (one hour for day)
2- eat 4/5 times for day (vegetable more)
3- sleep 8 hours.
If you do this three simple things, you can take around 2/3 kg for month.
✌
your liver and kidney would give up in few years!
If you only ate 170 grams in a week you need to eat more
by far the most knowledgeable video on this subject - appreciated
thanks for the great info!
I want to know what weight is the invisible ball you hold during all your videos man :)
Now I can't unsee it 🤣
😂😂😂
just under a kilo. any heavier and I couldn't move my arms as freely :)
Excellent fact and presentation. Thank you!
The most best explanation so far
Thank you bro for dis u really help me to understanding
YOU CLEARED ALL THE CONFUSION
main problem is the diet component. Everything from constipation, to dyspepsia, to GERD hinders... There is a fine balance between feeding the body and over-doing it to the extent the system breaks and you need days to recover.
you might want to add standard weights and measures too
What if you are intermittent fasting? Is it good enough to get the proper amount of protein per day in one or two meals? And this is if you are not trying to be a bodybuilder but simply get lean and build muscle.
asking the right questions
Crickets....
I learned from another video that research shows, if you have solid 3-4 meals spaced out with protein, that it’s only slightly better muscle growth than 2 high protein meals a day. Just don’t go down to one meal/ day. I also do IF so imma keep doing it to keep all the benefits of IF 👍
only in this video did i learn about calculating your protein intake that way!!!!
Love these videos 👍🏻
That's great to hear!
Great Insights.. This was my first video on this channel.. Thank you. 👍🙏
According to you I need 126 grams of protein per day to build muscle. I would say that is roughly what I am getting already.
some days more some days less. typically its anywhere between 80-150 grams depending on the day. Good video thanks for the info
But you look big already damn
@@ISSEMPH thanks dude. It’s the vegan gains 🌱 💪
Messi is the goat
Wow amazing video. The information was delivered really well
Arent you the guy from the video....
@@haydencantu7843 no, the guy from the video is Richie Kirwan
For an endurance athlete, what would be your advice regarding creatine and whey protein consumption for muscle recovery
Richie is the coolest human
Haha I love it when people tell me lies like that!!
Not a lie, we agree!
Best video yet!
This really help me alot ,ty
Thank you, I just subbed.
Great video , and very clear explanation
What kind of whey protein brand do u think is best? How do i know which is a good brand and which isn't?
Awesome video, very informative 😎😎😎😎
Whey isolate
I weigh 100kg and am training hard to build better body (muscular), so you're saying I need around 240g of protein a day, every day. As lean chicken breast has about 25% protein, I need for example to eat roughly 1kg of cooked lean chicken breast every day in 6 meals, right?
Ok I'm 60kg and How much I need Drink Protein every Day ?
You’re the best lol! Thanks for making this a lot less complicated 😅😊❤
Hallo! 😄 I have watched 2 of your videos about MPS and you have mentioned, that when we eat more protein than necessary, it won't stimulate MPS (...any further?). I am not sure, how to understand this. For example, if i eat 30 g per meal, it will be stimulated, in the case i only need 30 g. But for example, if i eat 50 g, does it mean that it won't stimulate MPS any further, or does it mean, that it won't stimulate MPS at all, cause i ate more protein than necessary? Thank you for the professional videos! 😃
Very useful video thank you from Egypt ❤
I've never been the type to go with the minimum requirements for anything I do. I always keep my protein intake on the higher side... even more so if I'm in a calorie deficit.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
@@marco7838 I think .8 to 1 gram per pound of bodyweight is a really good target to aim for.
@@EverythingShakes how come other says per kg of body weight??
@@marco7838 I don't know. I wouldn't go below .8 grams per lb personally though.
Great video - keep them coming
but what if you are overweight?
I’m 64kg, 141pounds and my weight goal by the end of the year is 80kg how much protein, calories and carbohydrates should I have each day
Thank you so much very well explain 👍
I enjoy you work and do an excellent job. My story is different. I used to eat 4-5 times in a day. Several years ago i went to a program of eating twice a day in a four hour window. Results; more muscle growth (after years the same) and more energy and better BMI.
Are you still following the eating twice a day in a 4 hour window? At that times do you eat your meals, what macros per meal and what do you eat in those 2 meals?Also, how much water and salt per day?
Can you talk about what foods are best for muscel growth
Something that i just can't understand when we talk about protein is:
Are we talking about protein protein, or are we talking about protein food?
For example, chicken breast is what i call protein food, and has about 31 g of protein in 100g of chicken breast.
For a 80kg person needing to ingest 2 g of protein per kilo, thats 160g of protein.
Chicken breast has 0.31 g of protein per gram of chicken breast, so that's about 516 g of chicken breast (160 g of protein).
I'm always confused when someone say x g of protein per kilo. There is a big diference in eatin' 160g of chicken breast and half a kilo.
So when we say x g of protein per kilo, are we talking about real protein or protein food?
So I'm 69kg and 177cm tall and that makes my lean weight 10kg heavier than I actually am, so do I have a protein intake based on my actual mass or my lean mass?
On your actual mass, because you dont have this quantity of muscle and fat.
The 25 bmi thing for lean weight is for obese people i think who have a higher bmi
great diet plan, just got mine
I've always been confused about how much protein to ingest. I'm starting to build muscle but still have a bit of body fat to lose, so the weight thing is hard to work out for me.....no one ever says body shape. I am in no way shape or form good at numbers. I try to use myfitnesspal to state my amount and just arrange it around that number. I usually go for a bit more than it states.
I normally hear that you mist consume 1g of protein per pound of body weight but others also say 1g of protein per kg of body weight which seems more realistic and attainable. So idk which is correct… per pound or kg??
Basically even if you're over 200lbs, then just make sure you're working hard and consume 200 grams of protein. There's absolutely no reason or point to consume more than that.
@@damiansaucedo9951 200g seems very unattainable though.
I am 17, around 72kg, is taking 220g of protein per day dangerous?
I don't think it's dangerous but it's not necessary
I think I like the method better. I don’t to eat an excessive amount of protein. I rather know my minimum then go a little above it to grow muscle
can u do a review about Beef protein vs whey?
Hi thanks so much this has made it very clear for what I need to have and what to do as I'm starting out and I'm quite a stick but with the work I do there is a lot of lifting and running around and pushing heavy objects around and after 6 months of working there can start to see a bit of gain 😅so wanted to maximise the gains with having protein shakes or bars at work and on my days off to work out now just got to know what the differentness between the protein shakes are and the bars too
If you want the best results with minimal side effects take protein the normal way. Food is your best bet. Protein shakes and bars are there only if you cant consume what you need.
American here got lost after the first minute when you don't use pounds lol. Seem like a solid video though.
Also a question of price and affordability
Very insightful, thank you.
Does it matter if i drink a lot of protien instead of eating??
gonna try, thank you ?
Great video
Hey i need a help. My protein powder drum says to take 3 scoops a day(1 serving) but everyone in my gym takes 1 scoops what should i do? Im confused im mew haha. The company is enervit
Great video!
If I take 100 grams in the morning (4 scoop isopure) then another 100 grams at night. Would that work
For the shake I use 1-2 cups of spinach ice almond milk and the protein
Thank you 😊👍
Thanks for this… great video!!!
Just ordered my first myprotein order 💪🏽
Very appreciated video, thank you :)
How about an older (65 or older) body builder?
Outstanding! Been working my ring off at the gym not putting on enough muscle for my effort and didn’t realise I wasn’t eating enough protein or in the right way…
Awesome explanation!
This was really helpful tysm
So what would need to change once we hit that healthy weight goal of 70kg? So for example lets say im currently 90kg and my height is 1.7m like your example ive been eating 112g of protien a day lost a load of weight and have now got to 70kg what would you change then?
Thanks for the video 👌
hi sir... Thank you for the very good explanation. But I have a small question, is the number 25 a standard formula? And where does that number come from?
Thanks man
Great video 👍💪
Very helpful video thanks
So how many scoops of EVL Whey protein should I ingest per meal per day? My BMI is 88.3
great video, could u please talk a little bit louder or low the music, please? :3
If you can only build approx 10 ~ 30g of muscle per day and to maintain muscle mass for me it's 82.81g wouldn't 113g of protein per day be enough to max out protein synthesis 🤔 some websites recommend 246g per day if eating the extra gives you a 5% ~ 10% increase and doesn't damage the kidneys then it's worth it but I'm unsure.
Hi, does adding your Inulin supplement to a Whey Protein Shake hinder the absorption of one of your Whey Proteins.
Yeah it’s a weird one because when I went to the gym and measured up I have a high muscle percentage but also high fat too so I’m trying to cut whilst maintaining gains