Your channel is criminally underrated it's not even funny and I think most people don't realize the amount of tedious work needed to create a video like this
@FlowHighPerformance1
Ай бұрын
Glad you appreciate the videos 👍
@miguelplays2921
Ай бұрын
This channel should the biggest fitness channel on youtube you deserve it 💯
@FlowHighPerformance1
Ай бұрын
glad you like the content 👍
@sayanbiswas_sports
3 ай бұрын
Loved the content! I was too confused from listening to different sources. Now i finally know what is needed. 💛
@FlowHighPerformance1
3 ай бұрын
glad it was helpful 💪
@brolythegoat
2 күн бұрын
Thank you! I’ve been watching your videos and they help me a lot with how to structure my workouts and my workout schedules, and now you’ve helped me with dieting! Now I just need to get better at actually eating more protein.
@FlowHighPerformance1
Күн бұрын
no problem 👍
@Insomnolant1335
Ай бұрын
I'm down 56 lbs. since February 12th and still going strong. I even took five weeks off and simply maintained my weight to help my body adjust. Now I'm back to losing again and it's going smooth. I aim for 0.8 grams of protein per pound of my goal weight and that's been working great for me.
@FlowHighPerformance1
Ай бұрын
nice work 👍
@kaiserfakinaway5909
14 күн бұрын
omg thank you! You looked into so many important studies that explain why I still retained a LOT of muscle while eating only 1.2 g/kg of protein. This makes me less anxious about not hitting 1.5 g/kg. Again, thanks for this. I can just chill out and continue my journey. God bless you man.
@FlowHighPerformance1
14 күн бұрын
yes, you will be fine hitting 1.2g/kg. Going higher will probably yield slightly better muscle growth retention, but no where near as important as resistance training 👍
@yhandros
Ай бұрын
You sound a little ill. Get well soon.
@FlowHighPerformance1
Ай бұрын
Yes, I was recovering from a mild cold during the time I recorded the audio. Thank you 🙏
@itzcoatldefuego
3 ай бұрын
Great content, as always. 👌
@FlowHighPerformance1
3 ай бұрын
cheers, glad to hear it 👍
@SkepticalCaveman
Ай бұрын
1'5g/kg on rest days and 2g/kg for lifting days. The difference between days can be covered with protein powder, so the meal sizes remain the same. I use pea protein powder so that my methione levels don't rise too high (methionine seems to promote cancer growth)
@abdulwahababuhadeed4307
Ай бұрын
Can't you take a daily average?
@PomPiDoum
Ай бұрын
Great content. For the plant protein, you also have to take the proportion utilized by the body as this is really important.
@FlowHighPerformance1
Ай бұрын
cheers!
@jaysimpson6857
Ай бұрын
Most concise yet comprehensive explanation of the subject I’ve seen yet, though I’m always left wondering if notably less protein is required for myself who is mostly sedentary, 35 years of age, 12% body fat, an office worker who only exercises 2 - 3 times a week resistance training for the purpose of bodybuilding.
@FlowHighPerformance1
Ай бұрын
Glad to hear it! Good question. I haven't looked into the concept of adjusting protein intake based on activity levels, but it is certainly possible that you might require a lower intake 🤔
@ozipozzie7373
Ай бұрын
Thanks your videos are great!
@FlowHighPerformance1
Ай бұрын
glad to hear it 👍
@user-tr6kn2ch1h
Ай бұрын
I am a foregin sports nutrition graduate student .I really like your videos. 👍 Please continue to update your videos 😂
@FlowHighPerformance1
Ай бұрын
glad to hear it 👍
@jamiebonner8764
Ай бұрын
Awesome work mate
@FlowHighPerformance1
Ай бұрын
cheers 👍
@maxpayne892
Ай бұрын
Amazing in depth video. Very informative. Learned more from this than from my trainer.
@FlowHighPerformance1
Ай бұрын
glad to hear it 👍
@gerym341
Ай бұрын
Thank you for another very informative video
@FlowHighPerformance1
Ай бұрын
no problem 👍
@andersonnitsche957
Ай бұрын
The strength might be because could get more energy from carbs
@freakythinker4821
Ай бұрын
Very useful video.
@xclusive2168
Ай бұрын
Just to be extra safe can i eat at 0.8 grams on a bulk protein and for cutting 1 gram per lb
@ManjaroBlack
Ай бұрын
This is one of the better videos on protein intake, but not perfect. I like that you’re recommending and talking about scaling protein intake based on lean body mass. Most people completely ignore this. Protein requirements are scaled based on two major factors and one minor factor. First lean body mass and second activity level determine the bulk of a persons protein requirements. Finally genetics plays a minor role in protein requirements.
@emil5851
Ай бұрын
I love your content, thank you for going through all the studies and funneling the knowledge into the video.
@FlowHighPerformance1
Ай бұрын
no problem, glad it was helpful 👍
@allurn1804
Ай бұрын
Damn I weigh 60.5kgs and regularly eat between 200g-260g protein and am around 10% body fat as per the Priceline Pharmacy Sisu Health Station BIA! I'm very active though, play ⚽ and train calisthenics with rings throughout each week, and love milk, Greek yogurt, salmon, coconut water, bananas, eggs, qunioa, potatoes, cauliflower, broccoli, carrots, mixed berries, apples, mixed nuts etc ! Adherence isn't an issue as I love this kind of diet. Should I be concerned though?
@FlowHighPerformance1
Ай бұрын
It is a very high protein intake, but is you don't have any adherence issues, then it should be fine 👍
@allurn1804
Ай бұрын
@@FlowHighPerformance1 thank you mate, I definitely adhere to and enjoy a high protein and dairy / animal based diet
@HakuCell
Ай бұрын
11:57 foods satiety graph.
@Account1746
Ай бұрын
It’s gainz day….time to make me some mo’ gainzzzzz
@FlowHighPerformance1
Ай бұрын
💪
@Festano676
Ай бұрын
If I’m eating more than 1.5g protein per kg of bw, but the ratio of muscle I’m losing weekly compared to the total weight lost is at 36% (according to my smart scale), is it because I’m not eating enough carbs? Or is the deficit too high?
@FlowHighPerformance1
Ай бұрын
1. Make sure you are resistance training to preserve muscle mass. It is far more important than protein intake 2. Home smart-scales are usually not that accurate, and I wouldn't be too confident in detecting changes in muscle mass from them 3. BIA (technology used in smart-scales) measurements are susceptible to changes in water & glycogen. This can influence how much muscle/fat is recorded by the scale 3. Depends how fast you are losing bodyweight. In most cases, you want to lose no more than around 1% BW per week
@Festano676
Ай бұрын
@@FlowHighPerformance1thank you for the reply! And thanks for the great contents! I forgot to mention I am doing resistance training but also aerobic exercise 3 times a week. I’ll try to rely less on the smart scale and maybe more on circumference measurements
@christianduval8374
Ай бұрын
How to scale the recommendation w.r.t older dudes?
@FlowHighPerformance1
Ай бұрын
just add an extra 0.1-0.2g / kg to the recommendations 👍
@ICcccreg
Ай бұрын
How much protein to maintenance calories?
@FlowHighPerformance1
Ай бұрын
I don't understand the question 🤔
@ICcccreg
Ай бұрын
@@FlowHighPerformance1 like I wanna keep at 15-20% body fat and stay at a certain weight, how much protein should I eat at a recomp phase
@FlowHighPerformance1
Ай бұрын
at least 1.5g / kg / day 👍
@kiddfamilyfarmllc9962
Ай бұрын
Do older adults require more protein?
@FlowHighPerformance1
Ай бұрын
older adults can benefit from higher protein intakes to offset sarcopenia. Although resistance training is still #1 priority for muscle & strength gains 👍
@ember9747
Ай бұрын
I don't think epidemiological data is good enough evidence to suggest limiting protein intake to a maximum of 1.2g/kg bw.
@FlowHighPerformance1
Ай бұрын
True. It is very vague, but it the best evidence we currently have 🤔
@ember9747
Ай бұрын
@@FlowHighPerformance1 Since muscle has very beneficial effects on health and longevity, I personally would give the same recommendations for muscle and health
@rajabp6947
Ай бұрын
Isn't soy high quality protein so the omni and vegans just took high quality protein
@FlowHighPerformance1
Ай бұрын
Yes, there are some plant-based protein sources with 'complete' amino acid profiles. But generally animal-protein have a more complete profile than most plant-proteins. In any case, it doesn't really seem to influence muscle growth anyway 👍
@kane6529
Ай бұрын
Jesus Christ when will we stop talking about the same thing 😂
@jacklauren9359
Ай бұрын
Every year mate 😂 every studies says the same shiiiit 😂 same conclusion same try experiment it 😂
@batatahigh382
Ай бұрын
Neva
@FlowHighPerformance1
Ай бұрын
what would you like to talk about?
@kane6529
Ай бұрын
@@FlowHighPerformance1 it’s not directed towards you I just feel like the horse has been beaten on this topic for sure 🤓
@Pazuzu-
Ай бұрын
As much as you can afford. Remember that the more protein = less carbs and fats.
@razalasreficul6902
3 күн бұрын
*fewer
@bo49685
Ай бұрын
The studies you are relating to are 11 years old, 6 years old, 3 years old, etc…..Why are you referring to such old studies when the new studies (2024) are saying/proving what you are saying is wrong!!!!
@FlowHighPerformance1
Ай бұрын
can you please link the studies you are referring to?
@bo49685
Ай бұрын
@@FlowHighPerformance1no, I don’t have them. They are from watching the top fitness people on KZitem…..like Sean, RP, Jeff, etc….
@FlowHighPerformance1
Ай бұрын
let me know when you find them 👍
@marduk6836
Ай бұрын
@@bo49685 all of them are using the same studies as this video dude..
@bo49685
Ай бұрын
@@marduk6836OMG, you much not watch many videos!!! I can’t help you!!
@roach26
Ай бұрын
Your videos are too long dude Jesus Christ cut to the chase first, explain it in depth later for those that are interested.
@FlowHighPerformance1
Ай бұрын
try tiktok
@kiddfamilyfarmllc9962
Ай бұрын
Only if you have the attention span of a Jr. High student.
Пікірлер: 85