The Smartest Way To Use Protein To Build Muscle (Science Explained) — Transcript

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1. 0:05and I would eat 3 to 400 gram of protein
2. 0:07a day up to 1.5 g of protein per pound
3. 0:10of body weight I may even go closer to
4. 0:121.3 G right now 1 g of protein per pound
5. 0:15of body weight 0.82 G per pound of body
6. 0:19weight 75
7. 0:22G4 G times your body weight 1 g of
8. 0:25protein for every one pound of body
9. 0:26weight a lot of people will say that
10. 0:28it's actually not true protein into take
11. 0:30of 1.2 G kg a day wait wa 1.2 no I said
12. 0:341.6 didn't I okay obviously there's a
13. 0:37lot of conflicting information about
14. 0:38protein out there so in this video I
15. 0:40want to condense all the best
16. 0:41science-based information down to give
17. 0:43you a final answer on every protein
18. 0:45related question you've ever asked first
19. 0:48when it comes to General Health the
20. 0:49World Health Organization recommends
21. 0:50just 0.8 gr of protein per kilogram of
22. 0:53body weight or 0.36 G per pound so an 80
23. 0:57kilo a roughly 180 lb person would only
24. 1:00need about 655 g of protein per day this
25. 1:03is pretty hard to miss on a typical
26. 1:04Western diet I mean this ground turkey
27. 1:06and rice bowl with a glass of milk has
28. 1:0865 g of protein and that would have me
29. 1:11covered for the day however this
30. 1:12recommendation doesn't consider weight
31. 1:14training and many protein experts have
32. 1:16called for an increase given the
33. 1:17abundance of evidence showing health
34. 1:19benefits with higher protein intakes and
35. 1:21the Sports Nutrition research is
36. 1:23perfectly clear and showing that this
37. 1:24amount of protein simply won't be enough
38. 1:26to support much less maximize muscle
39. 1:29growth for that goal we'll need more now
40. 1:32just how much you need depends on if
41. 1:33you're bulking cutting or doing a recomp
42. 1:35phase and these ranges apply to both men
43. 1:38and women if you're bulking your body is
44. 1:40wellfed meaning it's much less likely to
45. 1:42break down muscle tissue as a fuel
46. 1:43source there are plenty of carbs and
47. 1:45fats to burn first for this reason you
48. 1:47generally need less protein when bulking
49. 1:50here the best research recommends 1.6 to
50. 1:522.2 G per kilo or 0.7 to 1 G per pound
51. 1:56per day and here we can see the trusty
52. 1:58old 1 G per pound rule holding up pretty
53. 2:01well as a high-end figure so if you
54. 2:03weigh 180 lb or 80 kilos you'd want
55. 2:05something between 125 and 180 gram of
56. 2:08protein per day when bulking on the
57. 2:10other hand if you're cutting your body's
58. 2:12not only getting fewer calories from
59. 2:13food you also have less body fat and
60. 2:16less glycogen as fuel reserves Therefore
61. 2:19your body is much more likely to break
62. 2:20down muscle tissue as a source of
63. 2:22calories to offset this the best data
64. 2:24suggests increasing protein intake while
65. 2:26cutting to 1.8 to 2.7 G per ow or 0.8 to
66. 2:311.2 G per pound this time we can see
67. 2:34that the classic 1 G per pound rule sits
68. 2:36in the middle of the range if you're
69. 2:38already very lean and training very hard
70. 2:40you'll want to air toward the upper end
71. 2:42and if you have more body fat and are
72. 2:43training more recreationally the lower
73. 2:45end will be plenty thirdly when on a
74. 2:47recm phase you're trying to build muscle
75. 2:49and lose fat at the same time while
76. 2:52setting your calories around maintenance
77. 2:54intake so I think most people can simply
78. 2:56use the same protein figures as when
79. 2:58bulking because at maintenance you're
80. 3:00also at a low risk of muscle loss as
81. 3:02long as your training is on point
82. 3:03however there may be some advantages to
83. 3:05going a bit higher on a recm phase
84. 3:07especially if you're in a slight deficit
85. 3:09or more advanced in the past I've used
86. 3:11this sliding model as a guide for recomp
87. 3:13because it uses lean body mass instead
88. 3:15of total body weight making it more
89. 3:17individualized especially for those who
90. 3:19hold more body fat however the extra
91. 3:21step of subtracting your body fat did
92. 3:23confuse some people so these days I've
93. 3:24come up with a simpler solution via
94. 3:26researcher Eric Helms if you're
95. 3:28overweight or obese you can simply aim
96. 3:30for 1 g of protein per cimeter in height
97. 3:33so if you're 6t or 183 cm tall you'd
98. 3:37want around 183 g of protein this works
99. 3:40shockingly well especially if you're at
100. 3:41a higher body fat the answer to the
101. 3:43question how much protein can you absorb
102. 3:45in a single meal is all of it your body
103. 3:48can absorb an enormous amount of protein
104. 3:50in a single meal more than you could
105. 3:51even comfortably eat but absorption
106. 3:53simply refers to the passage of
107. 3:55nutrients from the small intestine into
108. 3:57the bloodstream just because protein is
109. 3:59being absor absorbed doesn't mean it's
110. 4:00being used to build muscle so the real
111. 4:03question is how much protein can you use
112. 4:06in a single meal and this is where
113. 4:08there's some controversy the earliest
114. 4:09research suggested that 20 to 25 gram of
115. 4:12protein in a single meal was all you
116. 4:14needed to max out the anabolic response
117. 4:16and going above that didn't do anything
118. 4:18extra for muscle growth however I'm
119. 4:20skeptical of this figure first on the
120. 4:21anecdotal side there's a huge
121. 4:23intermittent fasting Community who seem
122. 4:25to be getting plenty jacked from just
123. 4:26eating one or two meals per day with
124. 4:28upwards of 50 to 100 100 g of protein
125. 4:30per meal does seem unlikely to me given
126. 4:33their muscularity that most of that
127. 4:34protein is going to waste for these
128. 4:36folks second more recent research has
129. 4:38challenged the idea of a 20 to 25 G
130. 4:41upper limit this 2016 study showed
131. 4:43higher muscle protein synthesis with 40
132. 4:45gam of whey versus 20 G of whey after a
133. 4:48full body workout in this 2016 study
134. 4:51showed greater muscle protein synthesis
135. 4:52from a meal of beef containing 70 g of
136. 4:55protein versus 35 g of protein so the
137. 4:58amount of protein we can use per meal
138. 5:00isn't clear as of now but it's likely
139. 5:02higher than we used to think and
140. 5:03regardless I think that your protein
141. 5:04intake per meal is clearly much less
142. 5:07important than your protein intake per
143. 5:09day now despite this most experts do
144. 5:12still suggest that spreading your
145. 5:13protein out across 3 to five meals is
146. 5:15likely best from both a digestion
147. 5:17standpoint and for keeping muscle
148. 5:19protein synthesis High throughout the
149. 5:20day still if you were to eat two meals
150. 5:22or six meals instead you will still
151. 5:24build muscle as long as you're hitting
152. 5:25your daily protein Target I just suspect
153. 5:28it might not be quite as optimal protein
154. 5:30quality is partly based on the amount of
155. 5:32the amino acid Lucine Lucine is very
156. 5:34important because it is the so-called
157. 5:36trigger for stimulating mtor which then
158. 5:39triggers new muscle growth so let's take
159. 5:40a look at how much of different protein
160. 5:42sources you need to eat to hit 3 G of
161. 5:44Lucine which is a decent ballpark figure
162. 5:47for maximizing the anabolic response to
163. 5:49a meal so in the table here you can see
164. 5:51that whey protein comes out on top in
165. 5:53just 29 G of whey protein you'll be
166. 5:55getting 3 G of Lucine and for just 145
167. 5:58calories you can also get 3 G of Lucine
168. 6:00and 40 g of protein from chicken breast
169. 6:02and that would only cost you about 200
170. 6:04calories moving down the list here you
171. 6:06can see that you'd need to eat over
172. 6:072,000 calories worth of whole wheat
173. 6:09bread to hit 3 gr of Lucine so it would
174. 6:12take this much bread to give you the
175. 6:14same anabolic punch as this scoop of
176. 6:16whey protein powder and as a general
177. 6:18Trend animal sources of protein are
178. 6:20higher in Lucine than their plant-based
179. 6:22counterparts especially per calorie
180. 6:24however this issue nearly goes away once
181. 6:26we introduce vegan protein powders like
182. 6:28soy pea brown rice isolates which also
183. 6:31offer 3 G of Lucine for less than 200
184. 6:34calories but Lucine isn't the only
185. 6:35factor that matters for protein quality
186. 6:37because even though Lucine will always
187. 6:39spark the new muscle growth you still
188. 6:40need the other eight essential amino
189. 6:42acids or EAS to actually build the new
190. 6:45muscle for eaas we use something called
191. 6:47the diaa score where the higher the
192. 6:50number the more eaas that are in that
193. 6:52protein Source once again you can see
194. 6:54that Dairy and animal proteins come out
195. 6:56on top but a very important caveat is
196. 6:58that these tables all refer to proteins
197. 6:59being eaten in isolation in the real
198. 7:02world people combine various different
199. 7:03foods and are almost guaranteed to get
200. 7:06enough Lucine and Enough eaas by simply
201. 7:08getting enough total daily protein so
202. 7:11this isn't something I personally
203. 7:12nitpick over and it's why I think
204. 7:13protein quality is actually much less
205. 7:16important than many people realize it's
206. 7:18also why Lucine BCAA and EA
207. 7:20supplementation usually isn't necessary
208. 7:23as long as total daily protein is
209. 7:24sufficient however vegan lifters should
210. 7:26be a bit more strategic by either airing
211. 7:28toward the higher end of protein ranges
212. 7:30and or supplementing a highquality high
213. 7:32leucine protein supplement such as
214. 7:34so-called vegan whey which combines PE
215. 7:37and brown rice protein to give it a
216. 7:38similar amino acid profile to wey
217. 7:40protein many people still believe that
218. 7:42if you don't eat protein within 30
219. 7:44minutes after training your entire
220. 7:45session was wasted but this idea was
221. 7:47debunked years ago in reality as long as
222. 7:49your pre-workout and post-workout meals
223. 7:51are within roughly 4 to 6 hours of each
224. 7:53other you'll be maximizing the anabolic
225. 7:55response to training a possible
226. 7:56exception to this would be if you train
227. 7:57fasted in which case you should try to
228. 7:59consume some protein as soon as you can
229. 8:02after your workout perhaps a more
230. 8:03important but less discussed timing
231. 8:05variable is consuming protein before bed
232. 8:08the study from my friend yoran trolin
233. 8:09and his colleague Luke vanloon described
234. 8:11pressle protein as an important protein
235. 8:13feeding opportunity they suggest
236. 8:15consuming roughly 40 gram of protein
237. 8:17before an overnight fast to improve
238. 8:19overnight muscle protein synthesis this
239. 8:20is personally what I aim for granted to
240. 8:22other longitudinal studies that directly
241. 8:24tested consuming a slow digesting casine
242. 8:26protein either before bed or in the
243. 8:28morning found no significant difference
244. 8:30after 8 to 10 weeks however both of
245. 8:33these studies had subjects consuming a
246. 8:34very high protein intake overall in the
247. 8:36range of 2 G per kilo or about 1 gam per
248. 8:39pound once again highlighting that as
249. 8:42long as total daily protein intake is
250. 8:43sufficient these specific timing factors
251. 8:46are much less important there are also
252. 8:47no legitimate safety concerns around a
253. 8:49high protein diet in healthy individuals
254. 8:51according to this gigantic position
255. 8:53stand from the international Society of
256. 8:54Sports Nutrition there is quote no
257. 8:57controlled scientific evidence
258. 8:58indicating that increased Le intakes of
259. 9:00protein pose any health risks in healthy
260. 9:02exercising individuals and the amount of
261. 9:04protein recommended in this video has
262. 9:06been shown over decades to not only be
263. 9:08safe but actually have health benefits
264. 9:10even going way above the recommendations
265. 9:12here as high as 4.4 G per kilo or 2 G
266. 9:16per pound has consistently reported no
267. 9:18harmful effects so by far the most
268. 9:20important factor is total daily protein
269. 9:23intake if you're looking to optimize
270. 9:24further you can pay attention to how you
271. 9:25distribute your protein throughout the
272. 9:27day with 3 to 5 meals most likely being
273. 9:30the anabolic Sweet Spot these two
274. 9:31factors alone will yield more than 90%
275. 9:33of your potential results however
276. 9:35protein quality can be worth keeping in
277. 9:37mind and protein timing may have some
278. 9:39benefit from an optimization standpoint
279. 9:41especially if you train fasted or if you
280. 9:43have a really long overnight fast and
281. 9:45before we go I want to quickly shout out
282. 9:46my Ultimate Guide to body recomposition
283. 9:48this is a 267 page book that covers
284. 9:51everything on nutrition from muscle gain
285. 9:53fat loss and specific strategies for how
286. 9:55to do both at the same time it includes
287. 9:57sample meal plans and tons of examples
288. 9:58for both male and female lifters when it
289. 10:01comes to setting up your Macros cardio
290. 10:03supplementation sleep and plenty more so
291. 10:05if you're looking to take your nutrition
292. 10:06to the next level you can check it out
293. 10:08at Jeff ner.me