Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy 2 small editing errors: 1) With the imperial conversions, I wrote X g/*lbs*, but I realize that X g/*lb* is more accurate 2) The X-axis in many of the graphs noted total protein intake (g/*kd*/d), the *kd* is supposed to be *kg* :) Timestamps: 0:00 Intro 0:27 Part I: The Scientific Literature on Protein & Gains 4:57: Training Experience/Effort? 6:27 Cutting? 8:18 Bulking? 8:54 Part II: This Is Worth Remembering 11:13 Part III: Final Thoughts + Summary Additional Note: Nitrogen balance data was mentioned. However, it's worth noting this isn't perfect. Nitrogen balance data does not always successfully predict muscle growth outcomes. The indicator amino acid oxidation technique is considered to be more reliable though. Here are some papers that involve a discussion on this: www.researchgate.net/publication/332441779_Should_Competitive_Bodybuilders_Ingest_More_Protein_than_Current_Evidence-Based_Recommendations + www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes
@MarlonS-gj5tb
6 ай бұрын
@house of hypertrophy , can you make a video on nucleus overload training which is basically working out 2 times a day, 8 hours apart while taking rest days normally (3 to 4 days)and i was wondering if it truly does increase follistatin and decrease myostatin? also the link is pubmed.ncbi.nlm.nih.gov/17823296/
@Gargarks
6 ай бұрын
I did a little experiment on myself with this very subject a couple years ago. My hypothesis was that since your body essentially converts excess protein to carbohydrates, that was why you still managed to see gains with higher intakes. So what if I ingested protein on the low end of the recommended spectrum and upped my carb intake instead? Well, after two years I've still made plenty of gains ( no noticeable difference from before when I was at the Standard 1 G per pound) my workouts are much better with the higher carb intake, and meals are definitely more varied and enjoyable. It works for me 🤷 EDIT: this isn't dietary advice, or a problem that needs a solution. Simply an anecdote related to the subject of the video I thought I would share. Take it as you will.
@bentnissen
6 ай бұрын
How is your diet?
@cyprian4869
6 ай бұрын
Why are your meals more enjoyable? Do you not like meat or do you just like eating more carbs?
@gk5891
6 ай бұрын
Makes sense. If going from 1.2 grams to 2.0 grams of protein per kg gives only a minimal increase (1%) then the potential increase in capacity from additional carbs may very well result in larger gains.
@ericanderson7346
6 ай бұрын
I’ve heard that excess protein is converted to urea. It may explain why I’ve had greater urination urgency the last couple months.
@peterpan408
6 ай бұрын
Carbs are only good as fuel with overflow to fat. Protein is good for growth/maintenance, and overflows to fuel (provided you havent gorged on carbs and fat). It is difficult to get fat on high protein low carb.
@Angel_EU34
6 ай бұрын
That graph showing how NOTHING is left on the table is science at its purest! xD Love your vids, i can imagine the amount of work the graphics alone take, not to mention the research.
@HouseofHypertrophy
6 ай бұрын
Haha, thank you so much!
@zerrodefex
6 ай бұрын
I like the addition of "Volitional Failure" on the graphics, we need to make that distinction as so many are unclear that there's multiple definitions of "working to failure".
@tim..t175
6 ай бұрын
My own personal experience is that since i have deliberately went super high protein, my improvement across all lifts has been consistent
@humanyoda
6 ай бұрын
Have gone, not have went.
@Gargarks
6 ай бұрын
I love this. I did the opposite, went to the low end of protein and upped my carbs and saw drastic improvement across my workouts. Speaks for taking the information available and seeing how it best fits you and your individual performance. Keep lifting, brother.
@tim..t175
6 ай бұрын
@@Gargarks thanks ! Yeah like with everything it requires experimentation. Being older for a lifter ( 49) and in my 4th year , i find much of the advice targeted toward people my age doesn’t work for me. The experiment with higher protein is the only change i made the last few months and its been the best improvement i have had since starting
@incorectulpolitic
6 ай бұрын
what does 'high' protein mean ? 1g/lb, 2g/lb , 3g/lb, 4g/lb ?@@tim..t175
@joeybidenthemosthonestmani1871
6 ай бұрын
I went high two. 🤣@@humanyoda
@ryanmaxwelll2730
6 ай бұрын
So many of these studies make reference to "older" people. None of them specify what ages "older" is comprised of. I'd love someone to be specific about what this means.
@reuterss306
6 ай бұрын
Well, there is simply no clear answer to that. Everyone is different, so who knows how much more protein you need at age 40, 50, 60 etc. I simply kept eating a bit more protein after turning 30 and now with 45 I eat roughly 1.8-2g/kg which is probably still a bit overkill but I can maintain muscle pretty good this way.
@CrniWuk
6 ай бұрын
A very large number of studies are bullshit sadly. They often have way to small sample groups, don't really specificy what or how something is tested and the value of it is relatively low. There are some really good studies out there. But not as much as people think.
@toota9125
5 ай бұрын
It’s because all of this information varies from person to person. We’re all unique and some folks just love putting info out. Age is always how your body feels. It’s 35 year olds out here with your typical 45 year old bodies because of not taking care of themselves and the same on the lower spectrum
@hornsteinhof7592
6 ай бұрын
Very interesting findings! I am a dairy farmer - feed-milk-relationships are well researched in this area. What strikes me is that people are looking at the curves around 1:00 and try to find the effect maximum. In dairy farming, you'll look for the efficiency optimum in most production environments, which would translate to the maximum pitch or slope of the curve (or maximum of the first derivation, mathematically). This is where you'll get the most 'bang for your buck' in terms of protein. Looks like the efficiency maximum is sitting around 1 to 1.2 g per kg, translating to about 90 to 108 g per day for a person like me (90 kg). Yeah, you could eat more. But adverse effects are often connected to a supply of a nutrient that is too low or too high - I could see benefits of staying at the sweet spot.
@colmy1651
6 ай бұрын
I love this balanced approach.
6 ай бұрын
Yes, this is the way for 99.99% of people :-)
@peterpan408
6 ай бұрын
An efficient car may be the best bang for buck.. But it's not as fast as the car drinks twice the fuel for 50% more speed. Do you want efficiency or performance? Camry Hybrid or BMW M3? Is suppose you would optimize a dairy or meat cow for efficiency, but perhaps you would optimize a race horse for speed 🤔
@nicoleibundgut534
6 ай бұрын
Thats a good point. Looks like 1.2g per kg is good enough and better looking for other stuff to gain.
@DjDolHaus86
6 ай бұрын
This is how you should look at the data in terms of giving general advice. However, in an ideal world you'd tailor your own specific intake to your own specific results, if you're an outlier who gets maximum effect from a high/low dose then the 'general' advice is either dosing too high or too low, this would however require a scientific approach to both training and data collection. The same goes for training methods, general advice gives general weights and reps but some people respond far better to high weight/low reps, others respond better to low weight/high reps. Every case should be viewed as an individual particularly if you are looking to maximise results
@user-ii7xc1ry3x
6 ай бұрын
Candito mentioned HoH in his last video. RP has done that a couple times in the past as well. Just love to see it x)
@HouseofHypertrophy
6 ай бұрын
This was really awesome to see, shout out the Candito, I've been a fan of his for a looongg time!
@Darknight526
6 ай бұрын
Love Candito!
@SummersSnaps
6 ай бұрын
When I was seriously into this sport I did some experimentation (even when taking PEDs). I personally found NO negative effects from dropping 250g protein per day to a measly 50g. In fact... the less protein I took generally the better gains I made as my digestion system was not hampered and rewarded with other macro nutrient food better suited. I concluded that high protein intake was nothing more than a myth, fueled by the magazine and advertising industry as a mechanism to stay relevant. I'm not saying protein isn't important, but that so few individuals genuinely experiment with levels of grams to outcomes. Most are sheep blindly following literature, and this is sport is massively about genetics which throws 90% of studies out of the window. Test, test and test with yourself only, nothing else really matters.
@TheWormChad
6 ай бұрын
most guys are at 50-100 when eating food that their parrents cook, where are all those super gainz? if u believe a low protein diet is superior then u prob just abused steroids like crazy and grew no matter what.
@reuterss306
6 ай бұрын
anecdotal bs. :D
@CrniWuk
6 ай бұрын
@@reuterss306 Infact, it is even anabol.
@ipproductions
6 ай бұрын
i agree with the test part
@BasedInBrazil
4 ай бұрын
Seems like a low amount however I imagine some people bodys utilize protein better due to age and genetics. Personally I try and get around a minimum of 1.5 grams per day of lean body weight ( minus your fat/ BMI ) say 100 kilos and 20% fat so 80 kilos x 1.5 = 120 grams.
@Korvxx
6 ай бұрын
not just the amount of protein...If you eat more protein aka beef and eggs, you get more choline,creatine,carnitine,glutamate etc for repair and hormones...what the protein is attatched to.
@tomselek7560
28 күн бұрын
+ protein foods are really tasty ☺
@geoffknox597
6 ай бұрын
I’ve never noticed any difference in muscle utilizing different amounts of protein except….when cutting calories. At that point, higher protein seems to make quite a difference. I do hope there is more research on this specific area in the future.
@happyraider815
16 күн бұрын
it doesn’t matter if you’re taking 1.2g/kg body weight or 2.2g/kg of bodyweight. both will make you build muscle if you are on a caloric surplus. so since they’re the same. aim for the 1.2g of protein per kg of your body then eat alot. make sure you exceed your caloric maintenance.
@kinzo9766
6 ай бұрын
7:03 , I heard the body weight i should use as a base is the weight i aiming for. For example, someone weights 90kg and he wants to decrease his weight to 77kg, and he decided to take 2.3 g/kg/day Should he take 77x2.3 or 90x2.3?
@IzzyFX007
4 ай бұрын
Man there is a lot said. Some say use your goal body weight, some say use your actual body weight and some say use lean muscle weight
@Trident-333
6 ай бұрын
So glad I found this channel.
@HouseofHypertrophy
6 ай бұрын
Thank YOU for checking it out :)
@GabrielCazorlaPersson1
6 ай бұрын
Good to know that bulking does not change how much protein you need. I have also read (but not been able to verify) that you will gain less fat if you consume more protein in a bulk. If anything, I would say you need to worry a bit less for protein intake, because you are probably going to consume more than when you are maintaining, even if it is just an extra 10g.
@durnhand9524
6 ай бұрын
Your body has to convert protein into energy efficient enzymes. Carbs are much easier to convert and thus result in higher spikes of insulin, ect. It's recommended to increase protein with your other macros in order to keep people from ballooning due to extra water bloating and additional fat stores due to over estimated surplus. In other words. It's safe and effective to only raise carbs and fats during a bulk. However, it removes the fail safe on your diet and could lead to excess bodyfat compared to a similar diet with higher protein.
@zerrodefex
2 ай бұрын
When lean bulking I increase protein and carbs and try my best to keep fats the same as maintenance, no sense in giving the body more easily stored fat. Just get at least 0.3g/day per lb bodyweight to support your horomones.
@JK56864
2 ай бұрын
I am 6 feet, 85 kg male with 15% body fat percentage. I have been weightlifting since the last 14 years and have tried 75 grams, 100 grams and 150 grams protein per day keeping all other variables constant (total calories, workout etc) I have not even found a single difference among all three protein intakes in body composition, strength or anything else. Infact, my blood work is the best at 75 grams protein per day.
@janverschuren593
6 ай бұрын
Amazing to see how different people are
@zerrodefex
6 ай бұрын
Take a look at Natural Hypertrophy for example, his "day of eating" videos are very carb heavy.
@Nobody91021
6 ай бұрын
from my experience personally as someone currently doing a bodybuilding cut for a comp l find having higher protein to be essential for keeping my muscle mass and strength. I'm actually on 1.5g protein per pound so way above the recommended. I've even made PR's while on a cut for some minor exercises, all my compounds have decreased but l've kept majority of my strength despite losing more than 10kg and reaching 10% body fat currently. 62kg eating 200g protein and roughly 250g carbs for 2200 calories. I believe the higher protein works mainly for me simply because of the fact l do like an hour and a half of active cardio daily and 15k steps usually as passive cardio. Often endurance athletes need a lot higher protein consumption, as someone who may be a hybrid between endurance and building muscle that may be the reason for my higher protein intake working. This is all just me assuming things though.
@Theprotocold
6 ай бұрын
So you pr on lateral raises but not deadlift? what happens is you never really push your ''minor'' exercices. And no endurance athlete need more complexe carb calories. For anyone who trains, a chronic stable protein intake is optimal, and you play with carbs or lipids to balance your diet for either bulking, cutting or prepare for a marathon.
@GettingAGrip208
6 ай бұрын
@@Theprotocoldwhile endurance athletes obviously need more carbs due to higher energy demand their is actually research confirming that endurance athletes do need to try to be in the higher intake levels of protein to help with recovery. A lot of endurance athletes are actually under consuming protein due to the high carb mindset
@NJN23
6 ай бұрын
So you are 62kg (136 pounds)… Just curious, how tall are you? I am also cutting for (a natural) competition, currently at 64.5 kg (142 pounds)
@peterpan408
6 ай бұрын
Clen??
@Nobody91021
6 ай бұрын
@@Theprotocold It's hard to PR on conventional deadlifts when they place a lot of systemic fatigue in my opinion l'm still capable of doing 190kg at 62kg. I've increased strength from originally 50kg to 75kg on back extensions for reps due to them being a relative new exercise on my program. So I would like to think l am pushing on my "minor" exercises. This Is just my personal experience and l'm not saying anyone should follow it but a higher protein intake isn't bad just more expensive. I obviously still have a good amount of carbs and will be increasing them when l do a carb loading phase
@zerog4261
6 ай бұрын
Im not a big Mike Mentzer fan, he was a bit crazy in my opinion but he stated this in the 70's and was ridiculed by the BB industry at the time
@Almadanim
6 ай бұрын
Crazy??? Ok... lol
@jeremyy22
6 ай бұрын
Well, he did use meth as a pre workout, so there's that....@@Almadanim
@Astral-Projector2389
6 ай бұрын
@@jeremyy22 Sure, but what have you done compared to Mike Mentzer. Drugs aside?
@zerrodefex
6 ай бұрын
All the way back in the late 50s Steve Reeves was getting 40% of his calories from carbs, he ate plenty of protein but complex carbs are what fueled those long workouts of his. He was also insistent that what you eat the day before a workout matters more than what you eat on the day of, probably observing the time it takes to build up glycogen before we really understood the process.
@zenraloc
6 ай бұрын
@Astral-Projector2389 what the hell kind of rebuttal was that? 😂 you think it's likley the other commenter has done something Worse for their brain than Meth. Are you serious.
@DudeSilad
6 ай бұрын
I'm glad it was mentioned about how much you should require for your fat free weight. I'm around 200lbs. There is no way I need 150 to 200 grammes of protein. I probably don't even have 100g most days. Even when I'm carrying a decent amount of muscle.
@HouseofHypertrophy
6 ай бұрын
Yep! certainly is a consideration that can be overlooked
@zerrodefex
6 ай бұрын
"I'm around 200lbs. There is no way I need 150 to 200 grammes of protein." Based on what? What is your lean mass? When I was 225lb my lean mass (according to DEXA) was 140lb so I settled on 170g/day. I still consume that daily at 197lbs as my lean mass has not gone down.
@DudeSilad
6 ай бұрын
@@zerrodefex Protein is calories. 3 calories per gramme of protein. I want to look good, not big. At a guess, my lean body mass is around 170lbs. I don't count the grammes religeously, just have a rough idea but when I was training for muscle I was doing a 100 to 150g and putting on muscle. And losing fat. When I was a young lad and carrying a fairly decent amount of muscle, I doubt I was having a 100g of protein a day. You have to learn how your own body responds. I've known fellas who eat complete rubbish but only have to look at a weight and gain quality muscle and fellas I see in the gym, have a bag of stuff of ready made protein and drinking isotonic and energy drinks, writing down every exericise and weight that they do and look complete shit. The sciences is great, love to learn how stuff works but I've been training over 40 years and the science is just veryifying and explaining what we already knew.
@Beliar_VR
3 ай бұрын
11:28 That thing that always disturbs me. you should have Xg of protein per kg body weight... in my logic it makes no sense. There must be difference if you are an overweight or a buffed dude with 130kg. Thx for making this clear!
@Avianthro
6 ай бұрын
Shouldn't protein needs be based on training load (energy used in our training) and energy-balance calorie needs, rather than on body weight? As training load and total daily calorie burn go up, we do more "damage" to our muscles and other protein-using systems (almost everything in the body) and hence we need more protein to repair and then rebuild-supercompensate. A person doing no training and with low levels of daily activity should not need nearly as much protein as someone who is training and has higher activity levels through the day. Basing protein intake recommendations on body weight is nonsensical and studies that do this should be critically examined to see who is funding them...protein supplement suppliers perhaps? The FDA and USDA do not base their recommendations on body weight but on daily calorie needs for energy balance/activity level.
@HouseofHypertrophy
6 ай бұрын
This view is completely understandable, but fascinatingly, the research doesn't clearly support this (as somewhat discussed in the section on training effort/experience). Many of the papers aren't funded either.
@Viking_Raven
6 ай бұрын
Damage is not the primary driver of hypertrophy. No matter how hard you train there's only so much damage you can consciously cause through normal training to your muscles, not enough to consider it a traumatic event which requires more resources, rest and rehabilitation. The variance amongst training protocols shouldn't be that high.
@j.rob.5943
6 ай бұрын
Watch the video bruh
@peterpan408
6 ай бұрын
Body weight rules of thumb are easier to apply on a bro science level.
@zerrodefex
6 ай бұрын
@@peterpan408 yes and it's easier to plan and adhere to a diet when the macros are consistent every day rather than trying to figure out on the fly what you need every single day.
@coolcatbaron
6 ай бұрын
200gram per cell in body daily.
@HouseofHypertrophy
6 ай бұрын
😂
@georgesarreas5509
6 ай бұрын
Serge nubre (can't remember how it's spelled) did it .
@insurgentbroccoli
6 ай бұрын
Might be a silly question but i still want to ask to be sure: if you're training for strength and not for hypertrophy, do you still need to consume more protein? If so is the protein intake spectrum shown in this video works for it?
@HouseofHypertrophy
6 ай бұрын
I was going to initially have a section on this, but I cut it out as I thought it made the video too long. Anyhow, the real key is that protein most likely enhances strength by way of muscle growth (muscle growth involves the addition of contractile units which enhances force production). In my eyes, that's the only really plausible mechanism. This will be most prominent in the long-term, which is probably why some studies/analyses don't always show as strong of a relationship between protein consumption and strength gains (neural adaptations can cloud things). I say all this to say, yep, the data in this video can be used if the goal is to maximize strength over the long term :)
@arkapravade7234
6 ай бұрын
@@HouseofHypertrophy If I just want to increase strength without gaining muscle? I am currently eating 1.4 gm/kg , is that enough?
@eliyahukuperman9250
Ай бұрын
@@arkapravade7234 you still need a lot of protein for muscle recovery and when you train for strength you still gain some mass but it is typically manifested as increased muscle density and not so much girth. So high protein intake is necessary in either case, as for the exact amount 1.4 should be fine if you're not an elite athelete or something like that
@ScottKent
6 ай бұрын
Lots of studies focus on protein needs for muscle growth/maintenance, but little is said of other systemic protein needs. For instance, protein is the 2nd largest component of the brain...how would that figure into the overall need for systemic health.
@ningunoag
5 ай бұрын
Good point. Not only brain but organs like the skin etc. enzymes and the immunesystem made out of protein or at least need aminoacids. Dont know why they ignore that important part
@xerikl
2 ай бұрын
Mike Metzner has been preaching this. He recommends a balanced diet of 50% carbs, 30% protein, 20% fat
@disinformationworld9378
26 күн бұрын
It’s clear that high protein is not as needed as many claim. But carbs don’t need to be that high (50%) either. Carbs do have a benefit but I would prioritize fat and protein. Fat is essential for hormones, and even bone health. Vitamin K2, Omega-3, etc from animal fats. Fat also triggers far less insulin (ie fat storage) than many believe (“CICO”).
@joshbisig
Ай бұрын
The video seems to suggests there's no risk in aiming high for protein with no limit if you want to "leave nothing on the table." But once the body uses the protein it needs to repair and maintain tissues, it converts excess dietary protein to carbs/ or fat, so unless your an endurance athlete, if you want to build muscles but also stay lean, you should probably try to aim for a goldilocks intake. There is also research coming out that suggests excessive protein consumption leads to accelerated cellular aging and acidosis in the blood, which long term can have adverse health issues
@northbuster290
6 ай бұрын
Powerbuilding since 2000, always with a high protein diet. I was recently forced to switch to a less protein and more carb diet due to circumstances. I gained a lot of strength and mass. Better recovery, more energy...
@arkapravade7234
6 ай бұрын
How much protein exactly are you consuming rn ?
@northbuster290
6 ай бұрын
@@arkapravade7234 maybe 100gr.
@Theoverthinker81
6 ай бұрын
High protien intake, 2-3 protien shakes a day, and after 10 years i now have stage 1 kidney damage. I was drinking upto 15lt of water per day in summer doing construction, no shortage of water. So do it at own risk.
@TheZantesuken
6 ай бұрын
Your kidney damage ist most likely connected to undetected blood pressure issues. One of the most common „silent killers“ of kidney’s. There are multiple studies on protein intake and kidney health. Look them up to see if there is causality to kidney damage of healthy kidneys and protein shakes. (there is none)
@DS-kg4do
6 ай бұрын
So the bottom line is the standard advice of “take 1 g of quality protein per pound of bodyweight” that has been recommended for well over 30 years is still correct. Thanks for wasting 13 minutes of my life as I will never get back.
@azimuthclark462
5 ай бұрын
I've been eating more fiber, drinking more water, and taking in more minerals. I do more cardio now. I'm 200lbs and try to get at least 100g of protein per day. Depending how I feel, I'll eat more. Trust your body. Take your time.
@boom-bm1kl
6 ай бұрын
The protein marketing machine has a death grip on society
@zerrodefex
2 ай бұрын
At the same time the RDAs for protein so are laughably low no wonder many people are weak and chronically sick.
@thatsit7933
6 ай бұрын
On a bulk i would say around 1,8 protein pr kg is enough, because i read somewhere that carbs has a protein sparing effect ☺️
@aberges
6 ай бұрын
You're definitely converting half that protein into carbohydrates. You're eating more expensive rice basically lmao.
@thatsit7933
6 ай бұрын
you are allowed to have your opinion, but I disagree with your theory 😊 The body doesnt automatically say that, "oh well lets take half of the protein and convent into carbs" Exess protein is turned into energy/fat or glucose. Halv of it? Where did you get that info from anyway? I would like to see that study. But protein is not only needed to build/repair muscle, it's also needed to dna repair, build bone and produce hormones, so it's essential to get enough when you are trying to build more muscle, it requires more protein for that to happen. So you see the theory of yours doesnt make much sense, unless you are counting the TEF with is only around 10% from protein and not 50% But hey, you are allowed to believe what you want, good day to you sir.
@johnk6757
Ай бұрын
@@aberges spending an extra $2 a day to potentially have a 5-10% benefit on something I spend 15 hours+ a week doing, when my time is worth $50 an hour. These numbers aren't precise but I'm just trying to illustrate why it's very overdetermined to err on the side of caution here.
@theoriginalbreadcrumb
6 ай бұрын
People min/maxing protein while at the same time smoking weed, drinking alcohol, sleeping like shit and training at RPE 4.
@awesom-o1570
3 ай бұрын
What does smoking weed have to do with protein synthesis??
@McCarthy1776
2 ай бұрын
Why would you NOT aim for higher than the highest estimate? Worst case scenario you arent growing more but getting leaner calories. There's no real negative to eat more
@DamienLocc
6 ай бұрын
The evidence is very weak because humans is very heterogeneous in term of intrinsic capacity of muscle growth... this means you cannot truly differentiate which factors really contributes to better muscle gains in those studies (this also reflected by VERY weak correlations). Probably, long term studies in twins can solve such methodological issue...
@leonardofalcao9752
6 ай бұрын
Here we go for one more jaw dropping content. It's amazing!!
@HouseofHypertrophy
6 ай бұрын
Haha, thank YOU :)
@UnitedWeStandFreedom
5 ай бұрын
I only eat about 160 grams of protein a day 25 grams come from a shake ! I'm ripped have 19" arms 6"4 and 235 pounds . This 1 gram per pound bs is nonsense! It's more like 1 gram per pound of muscle if anything. Oh i take creatine everyday also and never did any juicing in my life.
@Cpk20001
5 ай бұрын
Just eat food, make it yourself.. eggs, meat, whatnot.. just dont shove yourself into the processed shit.. protein powder isnt neccessary if you eat well.
@erniegamboa5609
5 ай бұрын
I started seriously lifting / bodybuilding at about age 35 and began researching supplements and protein intake. I used to be obsessed with getting 200 plus grams of protein per day and had to drink at least 3 shakes and incorporate egg whites to meet the minimum daily intake. Got really tired of trying to keep up and kicked that mindset to the curb. I now take in as much as I can from food with an average of one shake a day depending on how I have been eating and training. I still use eggs and egg whites to bump it up when needed but I can tell you that I look and feel better than I ever have. Granted, I have lost a little bit of mass but at 220 lbs. and 5"10" I could afford to lose a little. I am now 190-195 lbs. but I am totally ripped down, with abs popping, a 30-inch waist with that crazy wide shoulder, small waist v taper. So I suggest you find your sweet spot on the protein intake, get the most from your food, and supplement with eggs and protein powder as needed. I am probably only getting 150 grams of protein on a good day and maybe 180-200 on a great day, which again, depends on how I've been eating and training in the last few days and even weeks.
@rutniktrainer
2 ай бұрын
For you America people it's seven tenths of a gram per pound max. The old 1g per pound is higher than needed but not harmful.
@MrEsNewChannel
6 ай бұрын
I've worked out every day for 1 year now. I'm turning 40 this July. The past 5 months straight, I've seen 2lbs of lean muscle mass growth. I consume .75g per lb and maintain a
@wisemansaid5009
6 ай бұрын
75 per lb bro?
@MrEsNewChannel
6 ай бұрын
@@wisemansaid5009 no... look again.... there's a decimal....
@aidenralston4328
6 ай бұрын
@@wisemansaid5009he literally said .75 per lb
@scifiordie
5 ай бұрын
you need to rest more, maybe improve/change your routine and progressively overload
@MrEsNewChannel
5 ай бұрын
@@scifiordie you need to presume less and be smarter. See you're assuming I'm not progressively overloading and I am. Now you're just dumb
@Killinggravity
6 ай бұрын
Trained legs to failure- so X grams of protein. Next day skipped workout- X? grams of protein. Next day light workout of just biceps- X? grams of protein. What protein are you consuming, a Complete protein? Can you average the grams over the course of a week? 2 weeks? Bottom line is listen to your body..it will tell you Exactly what you need. Not recovering from last weeks workouts? Try Upping your protein a bit and get more sleep. You can get dialed in...just takes time. 💪💪💪💪
@Pablitopewpew
6 ай бұрын
One thing I've always wondered about these studies is do they make sure it's not just the added calories in itself that give hypertrophy a boost and not proteins per say. Like do they give double blind suplements to the subjects, one group has added carbs, the other proteins (with calories matched)? And also compare to added carbs, how much of a boost in muscle mass do they get? 10%? 30%? 50%? Would love to be enlighten on that
@haim4
Ай бұрын
I saw one paper that checked that, and found that the group that was mainly fed high carbs-low protein got the same results as high protein-low carbs (your body can changed food to make different amino acids) so to be honest - if you have good diet you dont have supplement with protein powder, it should be considered a tool - when you "cutting" you can use it, if you are sick and got no appetite this is a nice way to gain protein and etc.
@TheNattyLyfe
6 ай бұрын
this is stupid! ofc theres diffrence ...people dont sleep the same or train equal hard .. and age ye.. u need the same person to do alle the diffrent amount of protien . with excatly the same day schedule
@Optimal-GymRat
5 ай бұрын
So less body fat = less protein we need? And more carbs? Or i misunderstood something? I thought higher protein on lower body fat secure the muscles 🤔🫡
@toxx1220
4 ай бұрын
Looking forward to your video on protein quality. There is a pretty good interview on KZitem about it with Stuart Phillips, on the channel Nutrition Made Simple. The key takeaway is, looking at single meals or even meal elements is not relevant. If you underconsume an amino acid adding up the day, then it can become relevant. As I am not consuming any animal products due to ethical reasons, I'm just aiming for 1.6g/kg, as there are multiple studies showing no difference in muscle gains on plant based vs mixed diet (for example Hevia-Larraín et al 2021).
@HouseofHypertrophy
4 ай бұрын
Yep! That's pretty much what the video will detail haha :)
@angmori172
6 ай бұрын
Unless you are an actual competitive bodybuilder: If you eat a reasonably clean diet, you should be able to tell if you need more protein because you will crave more protein. I don't ear particularly cleanly but I can tell the difference pretty easily. And as long as you keep making steady progress, your training-diet-rest trinity is tuned well enough for your current level of training.
@jonpageable
6 ай бұрын
Just because you eat a certain amount of protein a day doesn’t mean your body absorbs it all. Some nutrients just pass straight through your body. Personally I think it’s best to be on the higher end of the protein range. I consume a lot of lean meat, milk and eggs so I easily go over the range but it’s the diet I enjoy the most and stops me eating junk
@user-ob3dc9os9y
6 ай бұрын
Hey HOH, I would love to see you dig into the research on meal/protein timing. NOT as it relates to muscle anabolism but as it relates to muscle catabolism. There seems to be a pervasive idea that you will experience muscle loss if you don't eat soon after training (within 1-2hrs). I haven't been able to find any substantial evidence supporting this and none of the content creators I trust seem to have covered it. I've had some anecdotal observations from people I've met who are reasonably jacked and who workout in the morning but fast until noon which makes me doubt the idea in its entirety. I would love to see your take on this
@zerrodefex
2 ай бұрын
Total protein per day matters most, that's why you see guys doing intermittent fasting and still getting jacked. It's just easier though for most people to have multiple smaller meals than trying to stuff themselves in a smaller period of the day. I think though the confusion comes from a study on carb timing where it was shown that your muscles replenish glycogen the fastest within 2 hours of training and some protein with the carbs improves carb absorption and that mutated via word of mouth into protein timing.
@celinreyes1983
Ай бұрын
I'm more confused now, thanks😅
@Jimmy29li
6 ай бұрын
Very good vid.
@HouseofHypertrophy
6 ай бұрын
Thank you much!
@xDeathBySpikesx
6 ай бұрын
Why would people deviate from decades of anecdotal evidence of what actually works, that has been used to created tens and thousands if not more of solid bodybuilder physiques, because a study told them so?
@ailfawka6278
6 ай бұрын
Not everyone has the same androgen levels Also, calorie and carbohydrate restriction will cause a substantial drop in primary androgens, reducing protein synthesis.
@danieldyman7196
6 ай бұрын
Have you ever considered your Garmin might not be counting calories burned correctly?@Everest_Climber
@peterpan408
6 ай бұрын
T is a fat based hormone.. so it needs fats, not carbs.
@zerrodefex
6 ай бұрын
@Everest_Climber plenty of grifters trying to convince us that the laws of thermodynamics somehow don't apply to the human body. Also those watches can't give us the full story, it doesn't know if they steps you take are on a flat surface or an incline or up the stairs and if you're carrying extra weight like a backpack at the time. The only reliable thing is to track the trend over time.
@zerrodefex
6 ай бұрын
@@peterpan408 T needs fats but muscle protein synthesis runs off of carbs.
@Philush97
6 ай бұрын
@zerrodefex All carbs do is provide glycogen-based energy to the body. There are plenty of people on low carb and even keto diets who do perfectly fine in the gym
@eliteenergy
6 ай бұрын
I didnt see much difference in a higher protien diet. I thinks carbs are very important for size
@peterpan408
6 ай бұрын
To get that nice marbling in the meat? I would rather have lean gamey texture 😉
@zerrodefex
6 ай бұрын
Agreed, past 170g there was no improvement but adding back up to 300g of carbs and I started leaning down very quickly while my lift numbers rose every week.
@KeithFine10
6 ай бұрын
I go 1gram per lb of BW, keeps the math easy lol
@climhazzard115
6 ай бұрын
I honestly can't afford more than 1.6g per day anyways, so that's going to have to be enough.
@WakeMtz
6 ай бұрын
Sorry man, but your Tagawa (2020) data is for "all trails" in the lifting context is IRRELEVANT, the data for that study WITH resistance training is almost linear. You are showing multivariate-adjusted for "all triails" (graph G), when you should be showing multivariate-adjusted for "trails with resistance training" (graph H) of the study.
@HouseofHypertrophy
6 ай бұрын
Yeah, this is true and it was something I was going back and forth with in my mind. I agree that graph is better representative of the sample we care about, and if I was to redo things, I'd show that. However, just in case anyone is worried reading this, this wouldn't change any of my statements or conclusions. I mainly included this analysis for completeness. The two other meta-analyses had a better inclusion criteria and provided datapoints that enabled us to see how well the lines fit the data. The Tagawa paper unfortunatley did not, so observing a linear relationship and taking that a face value isn't the best idea in my view. The Nunes paper is a good illustration of this, linear line but very wide confidence intervals with higher intakes (and they provide the spread of datapoints)
@WakeMtz
6 ай бұрын
@@HouseofHypertrophy Still the BOTH *Tagawa* and the *Nunes* papers show a linear trend up to 2.5 g/kg, it is only at 3g that the *Nunes* study starts showing the widening of confidence. And the *Morton* data points are all over the place after 1.6 and two of the points over 2g are at 0 FFM gains (which is a little bit sus) same on the *Nunes* points over 3g which makes very little sense.
@thatweakpowerlifter2515
6 ай бұрын
I think it would be great if we had a study that shows if you can still gain the same amount of muscle with the same amount of protein intake in the long run. (which we all know is impossible if you train hard and rest hard but don't hitting a plateau) The point is, a trained person might need more protein intake simply because he has more muscle mass. So maybe you need to increase your protein intake after awhile to break through the plateaus.
@thatweakpowerlifter2515
6 ай бұрын
And you see, someone with more muscle mass is indeed still taking more absolute amount of protein compared to the past, since he has more mass now. But is it really enough after awhile?
@a.f.s.3004
6 ай бұрын
I have noticed a lot of the confusion arises when we start talking pounds. A kg is 2.2 pounds, so when we are being told one gram per pound that is double the intake a person taking 1 gram per kilogram. I see this all the time. Someone weighing 200 pounds is being told to consume 200 grams per day in the states while in the kg system its only 90 grams.
@peterpan408
6 ай бұрын
Yes, 1g/lb/day is 2.2g/kg/day. The Studies never go hard enough to include the sweet spot that most trained people shoot for (as a baseline).
@BARBERSHOPP
6 ай бұрын
please include imperial measurements (pounds)
@justmyself1000
6 ай бұрын
I'd be curious to see how an individual production of protease enzyme affect ideal protein consumption. As an example: I'm in my sixth decade....I don't secrete the same amount of protease enzymes as I did in my youth. I don't seem to benefit from increased protein intake. But I seem to benefit from supplementing by using Bromelain and Papain. Nothing measured. Just anecdotal and observed. Also, there are many individual factors affecting one's protein synthesis and how it's utilized. Amazing in this day and age there is still much to learn...
@Muphenz
6 ай бұрын
I do track my protein consumption down to the gram, but when I start eating excess protein, I start to fart on daily basis, haha.
@Nost2682
6 ай бұрын
It's called protein shit.
@DangerZone-w6y
6 ай бұрын
There is definitely not a one size fits all when it comes the amount protein you need to consume. Age, health, activity level, goals.. are all goind to factor in to your personal needs.The older you get the more quality protein you'll need to consume. FYI.. plant protein IS NOT THE SAME AS MEAT/WHEY PROTEIN. You will NOT get the BCCA's from plants that you get from meat/whey. You will have suppliment (alot) to get the same.. even then.. it's a little bit of a crap shoot. 1grm/1lb of desired body weight.. should be a starting point ... You have to experiment with it from there...to see how YOUR body responds. If your not active or only workout lightly once a week.. then.. 1 gram is more than suficiant for most people.. beyond that.. you'll need to factor your level of activity and goals into the amount. This really sohouldnt be a rocket science sort of thing.
@jeremyspencer5301
6 ай бұрын
One thing that gets misconstrued is when you hear "1 gram per lb of bodyweight" you have 300 lb overweight guys out there pounding 300 grams of protein and its just excess for someone who's not in the position to be consuming excess anything. Its based off LEAN body mass as stated in this video. Also its my observation that this model should only be for folks who are ACTUALLY training hard. The average soccer mom and desk dad thats going to the gym 2x a week riding the elliptical and doing 3 sets of bicep curls with 20lb dumbbells does not need to be eating that much protein in my opinion.
@liz9147
6 ай бұрын
Wrong.
@zerrodefex
2 ай бұрын
Agreed, I base my protein intake off of my lean mass and I've seen no decrease in growth vs when it was based off of total mass despite being around 40-50g/day less. Also agreed about the second point that large amounts of extra protein do little good if you're still mostly sedentary. Even the carnies don't get jacked while sitting on their ass just because they eat nothing but steak every day, like the keto people they just get scrawny.
@Rainy_Day12234
6 ай бұрын
.6 to 1.5 grams of protein per lean body weight(pounds)depending on the amount of exercise.
@davidmchattie
6 ай бұрын
I find 1.2g kg for me is optimal. Taking any more is a waste of money. Some days i go as low as 0.8g kg and i see no difference. Each person should find there own level, what can afford and what u can eat with ease.
@DILFDylF
6 ай бұрын
How much muscle you gain isn't noticeable day to day, so you could go down to 0g on some days and you wouldn't notice a difference if all the other days were the same.
@weich1q2w
6 ай бұрын
Except it is very much noticeable
@kchuen
6 ай бұрын
@@DILFDylFexactly lol how does someone tell the difference how one day or even a few days of lower protein intake impacts their muscle gain. You can take a dexa scan everyday and the variance would still be nonlinear and it would fluctuate.
@GAINZonWHEELS
6 ай бұрын
You’re are a women, or tiny guy (that’s ok no avance) muscle grow and recover your muscles after a hard work out you need high protein, and yes if I compete early days the last 4 days I eat less protein and more carbs to blow up..
@Ja-tz5rs
4 ай бұрын
more protein is always better for serious lifters.
@PatronusHelice
6 ай бұрын
All the different conclusions on protein intake made me test the claims of them. I personally felt the best and have seen the best results at around 2.3 g. 1.6g was just to little, everything over 2.5g messed with my digestive system. So I really think the oldschool 2g and more is still the way to go, the studies seem all over the place and inconclusive to me, so I go oldschool on this one. You know, with all the decades worth of Bodybuilders proven it to work.
@j.e.t.v4016
6 ай бұрын
They also have a bit more 💉 help 💉 to metabolize higher protein amounts
@PatronusHelice
6 ай бұрын
@@j.e.t.v4016 Yeah you right with that, but I also mean athletes in general and I never once juiced in my life, maybe there is also a subjective portion to what´s best, genetic types that respond different to different dosages and what not
@sebyseb
6 ай бұрын
What counts as high quality proteine? I eat pulses, nuts and grains to reach 1.6g/kg
@HouseofHypertrophy
6 ай бұрын
I'll have a future video on this, but the graph at 4:34 can give you an idea. But I will say if you're eating at least 1.6g/kg, you probably don't need to stress about protein quality :)
@sebyseb
6 ай бұрын
@@HouseofHypertrophy Thanks ! And awesome video bro, been waiting on this one 🔥
@captainhaddock4667
6 ай бұрын
list og high quality protein sources: - Eggs - Fish - Lean Meats (beef, lamb, pork etc) - Chicken, duck, goose.. - Dairy products (low fat and low sugar) - Tofu other sources will count as well but remember your body utilizes less of the protein from vegan sources so eat a little more to make up for this, especially if you are vegan Top vegan sources: - Tofu - all kinds of beans and lentils - seeds and nuts enjoy 💪🏼
@peterpan408
6 ай бұрын
None of that is hypertrophy grade protein. You gotta pound Soy or Pea Isolate if you dont like the idea of Whey, Milk, Egg, Cheese, Meat.
@deansusec8745
6 ай бұрын
no
@input9381
6 ай бұрын
I eat around 4grams per kg. I do see deminishing returns on protein but my physique looks better when I consume 4 grams vs 2 grams.
@phoenixrisin2269
6 ай бұрын
Absolutely
@claytonwilson2036
6 ай бұрын
Can you do a video on solvet Union traing same muscle groups 3days in a row? Then resting based on real world/ not a lab workout?
@ahmetiumart6491
6 ай бұрын
I don't know if you'll see this comment or not, but what about muscle memory's impact on protein intake? Those who come back to training grow much faster than untrained people, the extra mass should come from somewhere right?
@HouseofHypertrophy
6 ай бұрын
Unfortunately, I'm not aware of any data on this, but I don't imagine it's essential to consume more than typical. One way or another, you'll get that muscle back provided you're training (which is the most important thing)
@ahmetiumart6491
5 ай бұрын
@@HouseofHypertrophy what's your opinion about the Colorado experiment?
@Teabonesteak
6 ай бұрын
The debate continues...
@bigripj
6 ай бұрын
All types of proteins are different and do different things, most ppl have no idea what they are taking
@claytonwilson2036
6 ай бұрын
Great video, what about timing bigger amounts of protien after traing being more important than total?
@zerrodefex
6 ай бұрын
Timing has been largely disproven, the amount you have over the course of the day and week matters more.
@claytonwilson2036
5 ай бұрын
I hear what your saying try this train on empty stomach and don't eat for 6hours then eat your protien . Tell me if you get more sore .than not weighting more than 15min eat your protien see how sore you get ? Less sore maby ? Worked for me. Just try and see also train 6 hours after eating before traing .ok?
@neferiusnexus
6 ай бұрын
taking HMB can lower your needed amount of Luceine and thus protein, because your body won't need to break it down to make HMB
@champinatorr
6 ай бұрын
One of the best fitness youtube's channels
@HouseofHypertrophy
6 ай бұрын
Thank YOU so much!
@FriedBalonyPony
6 ай бұрын
This is AI
@HouseofHypertrophy
6 ай бұрын
My voice just sounds a little monotone, but I'm working on it :) I was actually a little ill recording the second half of the voiceover, and you might be able to hear the difference from 6:35 onwards compared to before. You may also be able to hear the change in my voiceover across years (check out my first videos if you like). The editing, research, and everything else is just done by me (no AI) :)
@Marco_My_Words
6 ай бұрын
@@HouseofHypertrophy I initially thought your voice was AI-generated as well. This perception arises partly because you pronounce sentences in precisely the same manner multiple times, without any variation, not solely because your voice is monotone. However, this demonstrates the remarkable advancements in AI technology. It's becoming increasingly difficult to differentiate between real and artificial voices.
@florisnr11
11 күн бұрын
Hello , i am 56 years and train for 38 years. Hight 6.1 Weight 230lbs Normal protein intake for me is between 100 and 150 grams. Wen i train to look better and want to lose weight/fat I up my protein to about 200 grams. The difference i note when i do this i keep my Muscle. If i dont up it then i lose more muscle . Thats the only thing i noticed. Nice video 👍
@Asbak8
6 ай бұрын
Pick the amount where your proteïne farts remain acceptable.
@GAINZonWHEELS
6 ай бұрын
In my prime 3 pro kg/ day 300 gram, 1200 kcal.. bodyweight fat, 100 grams, 900 kcal, rest carbs..
@reidos6420
6 ай бұрын
Babe, House of Hypertrophy just posted a new video!
@HouseofHypertrophy
6 ай бұрын
Haha, hope you like it!
@WingsOfAgeOfConsent
6 ай бұрын
Lame af
@stevearttus8164
13 күн бұрын
Odd how do much emphasis is put on 'scientific studies', when scientific concensus changes over time and people generally all have to figure out what works best for them individually anyway. Because it doesn't really matter what the 'science' says, if it doesn't work for me...or you.
@ThunderbackOG
6 ай бұрын
One of the things most confusing for me is that no one differentiates between Bodyweight and body composition. So this video helped a bit. I weigh 160kg but about 30-40 kg of that is fat (strongman body). Still, getting 200-300g of protein a day without adding a lot of calories seems borderline impossible. Anyone?
@HouseofHypertrophy
6 ай бұрын
Yep! As noted near the end, scaling to fat-free mass could be better in this case :)
@yipperdeyip
6 ай бұрын
Gram/ target bodyweight. Everyone includes their fat for some reason
@therightman2031
6 ай бұрын
Relation to FAT FREE body mass (muscle mass meter) is key in my opinion.
@peterpan408
6 ай бұрын
That is difficult to measure.. Going by weight and trimming the macros to prevent getting fat works at a practical level.
@johnk6757
Ай бұрын
Given the ambiguous nature of research results, and relatively small sample sizes in exercise science, why not err on the side of caution - say 2g/kg/day. Because it simply doesn't cost that much. I don't see ANY evidence suggesting that higher protein ranges could be detrimental to gains (probable at some point because carbs are a superior fuel source) so simply, why not?
@1nguoixauxi2
2 ай бұрын
my uptake is 90g a day, I weight 70kg. I measure my uptake by ... sweat ! eat a certain amount of protein (lets say 200g), and then sleep at night, if you wake up at the middle of night with sweat and feel hot, it is too much! now reduce the intake amount to 100g and see if you are still sweat or not. Listen to your body is the best way to take nutrition.
@aaddsssdsdsdaaa
6 ай бұрын
can you make a video about how much calories do you really need to build muscle?
@ozzy6162
6 ай бұрын
Thank you for analysing so many papers and your recommendations - I always look forward to the next thought-provoking video. TBH I'm fed up with having to repeatedly work out how much protein I'm getting from various meals & protein powder. If it were possible I'd actually prefer to get my protein from a couple of tablets - most importantly it would save on the washing-up.
@Goooogle
2 ай бұрын
I don’t count protein or calories. Just eat good and train hard, anything further optimization is just diminishing returns. Also, don’t take protein powder, it’s hard on your liver and will imbalance your amino acids, take collagen peptides or gelatin instead, it will improve your digestion like nothing else.
@jeffhatcher6778
6 ай бұрын
When estimating this g/kg ratio of protein intake, would including fat mass in this calculation , specifically at 25% + body fat percentage, lead to a higher than necessary protein intake? Adipose tissue will, of course, require a certain amount of amino acids per day related to metabolism and tissue maintenance, scaling with increasing fat mass, However, I am not certain if that requirement is affected by exercise, or if the increased AA requirements in adipose tissue are commisurate with the increased requirements for AA in muscle tissue related to excercise. Have there been any studies that took that into account? Are most studies centered on improved performance in athletes with low body fat percentage, Or do they also account for overweight/obese patients attempting to increase lean tissue mass?
@Dattobayo
Ай бұрын
I measure when I've hit my protein ceiling by the way my sweat smells. If it starts to smell ammonia I'm eating more protein than my body can process.
@kuriosites
6 ай бұрын
I think what often gets left out is that, while muscle tissue is primarily protein (and water), the processes needed to build muscle require energy, which is most efficiently derived from carbohydrates. There are also other variables that may affect your ability to increase size and/or strength.
@lucaantonelli1511
6 ай бұрын
Hormones is key
@zerrodefex
2 ай бұрын
This. Do you want the brick layers (mTor) to be eating carbs while they assembly your proteins into a muscle or be munching on half of your protein before it even makes it to the wall?
@argonkrux9873
5 ай бұрын
You might want to eat more protein if you are doing fullbody because that protein is being spread across thin between all muscles
@jamesfountain8616
6 күн бұрын
Question: Let's say you want to gain 10 lbs. of just solid muscle in a year. That is 10 x 454 gm/lb. = 4540 grams of muscle. Now 70% of muscle is just water so take out the water and you are left with 1362 gms. 12% of muscle is non muscle fiber connective tissue, capillaries, red blood cells, white blood cells, plasma, etc. Which leaves you with only 1199 grms of real muscle fibers. Divided by 365 days in a year and you get only 3.3 gm of extra protein needed a day to build 10 pounds of extra muscle! Someone please riddle me that. Is all this protein hype just from the protein mfgrs???
@icejumperke
6 ай бұрын
I say 1 kilogram of protein per gram of bodyweight Any less is suboptimal!
@marryinchains
2 ай бұрын
😂😂😂
@thephapster
6 ай бұрын
basically 1g per lb of lean body mass
@damien2198
Ай бұрын
Steak and eggs proteins are not Toffu
@DANA-lx8cv
6 ай бұрын
Like most things in fitness, you generally do not need to overthink the minutia, although these studies are interesting for sure. I try to get around 1 gram per pound of bodyweight (funny how science often comes around to supporting "bro" science, lol). Some days I get more, some days less. If you don't hit your target one day, no need to panic, it's the long term trend that matters more. Related but off topic, have there been any videos done on BCAA's? I often flavor my water with them and drink it during a workout. Protein, a mild organic pre-workout (basically caffeine), and BCAA's are the only supplements (besides normal vitamins) that I have ever used. Thanks!
@zerrodefex
6 ай бұрын
There has been some showing that EAAs (which include the BCAAs plus the other 6 non-branched essential aminos) are better overall. Anyhow if you're getting complete protein you should be getting all of the aminos anyway, I just use EAAs in my intraworkout so I don't have to spend energy digesting them during a long session.
@mikebarnacle1469
6 ай бұрын
But the science doesn't support bro science, it says you are consuming far far far too much protein for no reason. And it also has other negative health effects.
@mb5970
6 ай бұрын
Nice to see some recent research on this. These videos are awesome by the way. I've always found these "one meal a day" intermittent fasting people interesting, especially when they're ripped. If one is able to maintain above average amounts of muscle on one meal a day, that's gotta give you some insights on how much protein the body can process.
@patrycja2696
6 ай бұрын
You can eat a lot of protein in one meal. I slim carnivore female no problem can eat 600,700 grams steak in one go. Many times more!
@Crypto_Brandon
6 ай бұрын
You don't need any protein all you need is complex amino acids. Which basically is a type of protein.
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