You've already got grams in there. Why not just go all the way and go for grams of protein per kilogram of bodyweight? Could even do grams per gram it you like. Or ounces per pound I guess. But why grams per pound...
Holy Hell, your farts must be like tear gas. It actually sounds like you're giving people black lungs. Let's hope they're quickly gone with the wind, otherwise you might cause an ordinary extinction. Do you, perhaps, dream of armageddon?
That's brain hypertrophy in action: Full ROM sudoku in sets of 3-5 with 1 puzzle in reserve Pondering the philosophy of perfect technique until failure Advanced calculus focusing on a deep stretch and a slow eccentric
Key takeaway from the video: 1.6g/kg/day 0.71-0.82g/lb/day Good news for me, I was constantly worried I'm not eating enough protein. Turns out, I overeat just a bit! Considering I'm super active and walk around all the time, the excess is accounted for nicely.
I posted the math in another comment that is being drown out by fart jokes... most average people would be doing well to put on 5-10 pounds of lean muscles a year, so the 1.6g/kg figure lines up with that. Whatever your total daily figure is, the body only converts about 20% off it to muscle, the rest goes towards maintenance and metabolism. So to gain 5 pounds of lean muscle in a year (which is pretty normal for a lot of people) you are really only accumulating an average of 6g of protein a day.
I've learned that if i wait long enough, the science will swing back around to confirm the things I've always done anyway...therefore im 100% optimized like 50% of the time.
I love how this is basically a 100% scientific data video, and yet almost all the comments are jokes about protein farts. I must be in the right place.
Divide original number by 2 and take off 10 percent. Gets you extremely close and is very easy to remember! 220lbs = 110*0.9 = 99kg 160lbs= 80*0.9 = 72kg 2.2lbs = 1.1*0.9 = 0.99kg
Regarding age, leading protein researcher Donald Layman, PhD has found that minimum protein intake for those over 65 is greater than the current RDA (0.8 g/kg). The minimum requirement for people over 65 is 1 to 1.2 g/kg. Research has demonstrated that amino acid recycling decreases as we age. Given the same training program, an older person requires more protein to have the same level of protein synthesis as a younger person. The younger person is better able to recycle amino acids and therefore requires less protein intake. An older person needs more protein than a younger person since they have a reduced ability to recycle amino acids. Therefore, it is accurate to say that older people do in fact need more protein when it comes to reaching their minimum requirements.
Mike, your channel is a perfect example of how to present your entertaining self but still letting the guest have the spotlight. Very informative and fun video!
Because I eat a (mostly) plant-based diet I tried to be at the top of the protein requirement range, and are around 1,8 tot 2,0 grams/kg right now. I was a bit worried I was eating too much protein unnecessarily, but this video helped me confirm that I am probably wise in keeping it around the 2,0 grams/kg. Good stuff! Thank you, Mike and Menno.
Always love hearing information from separate fields of expertise that have significant and impactful overlapping function, gives an awesome degree of clarity and understanding of variables whos relationships may not be immediately understood as linked.
Hey if yall read this, just want to say im A huge fan Of this interview style Type video that is more long form With Good solid data and information From a professional That I can like watch while I'm at the gym or In the car driving, very informative
I’m a cancer survivor, just tested in remission a few months ago. My oncology nutritionist told me early on that during treatment in order to maximize my strength through chemotherapy I needed to be eating 25 to 35 g of protein Ideally every three hours. I think that was a range for most people, so with my gender and size I’m guessing 25 would be more appropriate. It did take some planning.
Your oncology nutritionist told you to eat huge amounts of protein for strength, but said nothing about resistance training? Keep eating protein every three hours? Is he trying to keep your mTOR constantly elevated? Maybe you should get a second opinion. Sounds like you are taking a lot of risk and for what benefit? Muscle strength? You can keep track of your muscle mass and strength on a daily basis. Get to the gym and lift. You can NOT not keep track of the progression of your cancer this easily if it comes out of remission. Also, your nutritionist said to do this during chemo treatment, which might be fine. However, you are now in remission. Why do you believe this will help you? You might be doing the exact opposite of what you should do. Do you have any research studies that show high protein diets are good for keeping cancer in remission? I have a friend that got cancer at age 78. He got to the gym as a newbie when he was diagnosed. He will be 87 this May. He is still competing in powerlifting. He competed last April in the 4th Ave Gym Powerlifting Classic in Yuma, AZ (if you want to see him lift in a video, google _instagram uspaarizona 85_ ).
I ended up going to a medical nutritionist, (a medical doctor with a specialization in obesity) and he was at this same equation of .71g/pound of total body weight. Or as an easy rule of thumb he said 1 gram per pound of lean body weight, IE: remove your fat. Which works out to the same thing or a bit more if you're in shape.
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, my digestive health, joint health, cognitive function is also the best at lower protein intakes
man I’m the same height and body fat but 15kg heavier with 11 years less of training. I’ve always eaten 200+ grams protein and I’m not trying to ignore genetics or individual variation but I really think you’re selling yourself short by eating so little. it’s not hard to eat 200g protein and it’s never caused me gut issues, I reckon you’re just getting it from bad sources which is the underlying stimulus of the problems you encountered
@@denali9455 I have eaten protein from egg whites, chicken breast, whey protein supplements etc. Whenever I increase protein more than 15% of calories I suffer from hoardes of issues, especially acne, digestive issues, accelerated ageing due to IGF 1 spikes etc. Also, I am at around 15-17% body fat year round with 85 kg weight. I too can increase 20 kgs of weight but then it slows me down. Increasing weight is the easiest thing for me since I have a tendency to gain weight easily.
@@denali9455 Ok, I am also 6 feet tall, my personal experience is that eating more protein has no absolute impact on my muscle growth. In the first few years of training, I followed the 1g/1lb rule. Later I felt it was too hard for me to intake so much protein and there's no significant muscle growth, so I dropped the protein to 120g/day(40g/meal), raised 10% carbon-hydrate and I found that my muscles grew even better. My body weight went up smoothly to 88kg and my muscle weight today is 65-66kg, body fat up and down between 12-15%. To be honest, I think the amount of protein intaking really depends on the individual. You have to feel it yourself to find out how much protein is the best amount for you. It's just my personal opinion. I am amazed that you can take so much protein.
@@DewaldLouwChannel it’s not too much, it’s just more than what helps the average person gain muscle, AKA the minimum. there’s no reason not to go a little higher to make sure you’re not under tracking and who knows you maybe you’re the outlier that needs 250g to maximize muscle growth because of some genetic condition. there’s no reason not to play it safe with 20g extra protein a day
Dr. M - "I don't actually learn things, I intuit them directly from the universe." Menno H. - "Hmm, that saves time." I'm all about your humor Dr. Mike. Don't change. Great video. I did learn one or two things I didn't already intuit directly from the universe.
Divide original number by 2 and take off 10 percent. Gets you extremely close and is very easy to remember! 220lbs = 110*0.9 = 99kg 160lbs= 80*0.9 = 72kg 2.2lbs = 1.1*0.9 = 0.99kg
@@bambo999 Given the imperial unit is, well, the British Imperial unit, and the KG is from France, the place that pretty much invented liberty and blows up a bus when the government tries to take away people's benefits, shouldn't the kg be the freedom unit?
I will say, I'm vegan, and I haven't experienced any issues eating .7g per pound. Im 181 at the moment. Over the last year, I've added ~30 pounds and just over 1.25" cold flexed on my arms. Throughout this, I honestly didn't give any consideration to protein quality.
Well thats good to know, because on a cut I sometimes want to eat something tasty but I have to cut it for pure protein sources just to meet 1g per pound. Going down to .71 actually makes a huge difference
When it seems better or easy youre wrong 😂 its just my experience. Everytime I heard some new things like training less for more results or eat less protein or whatever makes the journey easier it was shit😂 if it was easy everybody would look good. In fact the progress allways comes when you focus on those 30 grams more protein or that one more rep and so on. Science is nice but look at oldschool, they just ate a lot and trained a lot and where huge
@Menno: thank you for doing this Q&A session with Dr. Mike! In your article, you indicated there may be a caveat for people doing high amounts of strength training AND aerobic exercise in conjunction. The limit could be higher in that situation. Could you speak to that? Thank you!
After lifting for the better part of my life, starting as a teen and now in my 40's, I have found out the basics always work and not to complicate things too much. If your bodyfat is too high, then eat less calories than you burn until you are lean enough. You probably don't need to track calories if you can consistently be in a state of mild hunger. If you got fat it's because you've been eating too much food. If you aren't a vegan, you will have an easy time meeting your protein needs unless you are dieting. If you're eating maintenance or higher, then you are probably getting in enough protein. More than anything, just train hard and consistently, avoid drinking in excesses and get a good nights sleep. Trust the mirror more than the scale. If you have a serious goal, have someone take pictures of you. The mirror lies too. When you have to stare at your love handles in a photo, you cannot twist yourself in a way that helps you avoid looking at them.
While I think this is good advice in general, for some of us counting calories and tracking macros really is necessary. I'm back to doing a cut after a year of careless eating and I was shocked by how small my portions had to be to eat at a deficit.
All good advice! However, I never understood why people think getting enough protein as per the guidelines of 1 gr/lb is easy. In my case (42 years male, natural) it is very hard unless I take protein shakes. Did you assume protein powders as well?
i think tracking your weight per week helps in that case and checking your strength in the gym. if someone hates the idea of tracking, all they need to do is eat the same food and track that for one time, then check the weight per week if it goes down or up approx 0.25 to 0.5 kg difference per week should be fine . even if u do this way u will see progress@@Cenyon
Absolutely loved the collaboration! This video is truly phenomenal in every way. Dr. Mike asked great questions that are very relevant to the discussion on protein intake for lifters and Menno answered each question in a very comprehensive and detailed manner. I learned so much amazing information from this video. It’s quite helpful and very valuable. Thank you so much for the excellent video! I greatly appreciate you for sharing your wisdom and insights with us. I’ve gained a lot of knowledge from your work. I can’t thank you guys enough! 🙏
This exactly. Mike has talked about pre-contest naturals seeing success increasing their intake up 1.2g per lb/be and I’d like to know if that tracks still
i mean probably not, since they said the gram per pound is an overestimation, so if you were gaining before and were withing recommendation keeping it similar will probably not change anything in how much muscle you keep, unless you decrease intake.
@@nathanjude707 There may not be enough research on it, though I would suspect that this number won't go UP given this is the maximum the average body can use for growth. Just a guess though.
I feel like you both have good points on protein amount for gear vs no gear. Because the feed efficiency is greater, yes, but also the amount to grow is MUCH greater. So like, if we were comparing how much protein a natural would need to gain 1lb of muscle vs how much an enhanced lifter would need to grow the same amount of muscle, the natural lifter needs more protein, because the efficiency is not as great. BUT, because when you are using gear the same amount of training that would grow a natural 1lb of muscle might grow an enhanced lifter 2lbs of muscle. So because there is more tissue being produced, the enhanced lifter needs more protein to build it. But because of the increased efficiency, they do not need twice as much protein to build twice as much muscle. So youre both right, just referencing opposite points of data.
Check out researchgate. You won't need a scholar login. If the paper you want isn't there you can ask the researcher directly. Researchers want people to read their work and can distribute it personally.
12:00 The time stamp isn’t exact, but I added a rough number for reference. It was stated that as a vegan I’d need significantly more, perhaps 2 or 3 times more, protein than a meat eater, then at the end of that segment it was stated that ‘95 grams per pound was the number to shoot for. Maybe it’s just me, but that doesn’t seem difficult or significant at all. Did I miss something?
is there any reason why soy protein is entirely omitted from the vegan section? has some of the highest protein quality and digestibility compared to any and all proteins so i think it would be worthy to make up the majority of your protein intake
His section on vegan protein needs was pretty inaccurate and didn’t represent the body of evidence currently available for vegan protein consumption and requirements for plant based athletes. Soy is excellent and where I get the bulk of my protein week to week, the idea that we need 3x as much protein because we aren’t consuming it from animal sources where it’s structured in a more complete manner is bordering on being an ascientific claim just based on how basic protein metabolization works lmao
Amazing video, glad to be member. Like someone mentioned, I would have also liked to question an if there's any intake recommendation change when trying to lose fat.
Honestly, I always had the intuition that 1 gram per pound of body weight requirement was insanely high. I eat WAY less than that and see excellent results at the age of 42 (obviously naturally). Plus, with my appetite, even hitting 50 grams is hard for me through regular food intake without supplementing with protein powders (which I also consider kind of unnatural). I also do not like to add food or extra protein, which in my case comes mostly from animal sources, just to look a certain way. That's a bit iffy in terms of my personal ethics! So, I am happy to see that this excellent research confirms my suspicion and removes the unnecessary pressure to add more protein to my diet. Thanks for sharing Dr. Mike! Kisses on your bald head! I hope you don't mind!
Sounds to me as though he is leaning toward vegetarian or vegan: "I also do not like to add food or extra protein, which in my case comes mostly from animal sources, just to look a certain way." Still, "struggling to get 50 g"? That's very odd. I struggle to stay under 1 g per pound of body weight (I "fail" this pretty much every day.
If you're vegan or vegetarian, you're gonna have issues with quality of protein, you might need a bcaa powder to stimulate protein synthesis, not to mention.You're gonna be missing several essential.Amino acids that are not commonly found in vegetables... Doctor mike discussed this in another video I don't remember the title
@@johnhilderbrand9204I eat meat every meal except breakfast. A usual lunch or dinner meal for me is a pasta with a can of tuna added in, which is on average 26+11 = 37 grams of protein. Now, if I do this twice a day, I will get to 74 grams of protein per day. This is me eating to hunger as most days I do not feel any need to have a breakfast except a coffee. Even if I added a 30 gram breakfast, my total would get to 104 gr which is still a far cry from the 163 grams that I would need according to the guideline of one gram per pound. And, yes, I gradually gain weight on this diet and I also feel that I am slightly force-feeding myself! I hope it's clear now what I mean.
One of the best videos I’ve seen on the topic. The combination of highly informative and the lighthearted offensive humor is very entertaining. Thank you gentlemen
As a recently graduated college student who studies exercise science this channel is insanely useful as a way to continue learning and being engaged in the field of exercise without having the structure of curriculum. Dr. Mike is insanely knowledgeable and strictly science based along with hilarious. Love this channel
These Dr. Mike and Menno videos are great to nerd out. Keep up the good work fellas. For more of this style, check out "What Rep Speed Is Best For Building The Most Muscle?" and "Why Ultra High Frequency Training Might Be Best For Building Muscle." 💪🤓
For the 1 gram per pound thing, another reason I like this is that it compensates a bit for things that are mislabeled or not delivered in a consistent enough way for perfect accuracy.
Yes. One thing I learned from Dr. Mike’s nutrition book is protein availability. Milk and eggs are like 100%. Meat and poultry are like 70-80%. And things like beans and peanuts are only 50-60%.
I wish there was some research on minimum effective protein for muscle maintenance. So we know it's not optimal but still you won't lose significant muscle with hard training. Some people have kidney conditions that have them on lower protein.
The minimum required protein is 0.8g per kg of body weight. But why would anyone who's commiting time and energy to training want to stick to the minimum protein intake is beyond me.
@@kamshik some people have kidney disease where they advice them to lower protein, so without the doctor giving you a specific amount, you might want to see how low you can go. That's just one case Another case could be someone that trains hard but isn't really a bodybuilder, so leanness is more important than mass, so they want to know how much is really necessary to maintain muscle and be lean.
@@Esco-lq4rb Being/getting lean while maintaining muscle mass is the exact scenario where you need the maximum amount of protein your body can use. If you train hard and don't have a surplus of protein, you will probably even lose muscle mass.
Stop being a vegan, your not saving the planet and your not any more ethical than anyone else. Eat red meat, eat eggs and drink milk. Your mind body and soul will thank you for it.
Menno's article on protein is how I knew about him before seeing him on RP. Those telling you that you need so much protein are from the supplement companies.
The vegan requirements based on digestibility scores that is typically calculated and measured in pigs or rats that are given raw foods, one by one, doesn't quite apply to humans who eat a normal diet, based on what I've heard. That is they eat a variety of foods (beans, lentils, nuts, seeds, grains etc.) all at once and often cooked. The digestibility score is more relevant if you are in abject poverty , living in a mud hut and you only have a small portion of white rice to eat. Then it would be better to have the meat or eggs, since literally eating only a bit of white rice, would make you protein deficient (among other deficiencies. Well, so would the meat, but at least in terms of protein it covers you better as a 'single' item). It seems that in healthy athletes who consume 1.6g/kg have very little difference in muscle gain amounts and speeds, irrespective of plant source protein or animal protein. Just for THAT aspect. Obviously in the long term the plant based sources are gonna be the healthier option, when we have not narrowly focused just on muscle gains.
Considering vegan or vegetarian diet Is soy protein not on the same level as pea protein? I thought soy has all essential amino acids aswell A lot of animals get soy food sources too right?
It is, and study after study has shown that complete vegan proteins are not lesser than complete animal proteins. And there is a surprisingly large variety of complete vegan protein. There are tons of vegan athletes and bodybuilders who aren’t guzzling down 2 or 3 times more protein like this guy suggested and they’re still strong af
Can you please make a deep dive video on the amino acid leucine please, because of ethical reasons, I want, must and have to eat as little animal protein as possible, but as much as necessary of high-quality animal protein in the form of lean poultry, lean beef and eggs to build muscle. In a study I read that regardless of body weight, a minimum of 20g of protein per meal, regardless of bodyweight and age, is needed to build muscle. In another study I read and like you said, there must be at least 2-3g leucine per meal to build muscle. These two studies contradict each other because 20g of protein does not contain 2g of leucine. For example, 100g raw weight chicken breast has 23g protein but only 1.8g leucine. My question is whether, as a natural average lifter without TRT and without PED´s, are 20g of protein from, for example, 100g of chicken/lean beef or 3 whole eggs per meal enough Protein to build quality muscle even though there are not 2g of leucine per meal? Provided at the end of the day 1.6-2g of protein per kilogram of body weight is achieved and spread over 4-6 meals!? I have often read and heard that naturals in particular have to eat more protein to build muscle than guys who are on trt or on peds because naturals do not have consistently elevated muscle protein synthesis!? Don´t get me wrong here, I don´t want to split hairs and focus on every little detail but this is something I´m a) just interested in and b) I´m not the guy who just want to „eat more“ protein or fit my protein requirement into 3 large meals because in general I don´t really like protein foods and do better with more carbs and fats and a higher meal frequency and I want to avoid
There is plenty of leucine in eggs and milk. In terms of ethics, I source milk from a local farm where the cattle have endless green pasture. I get the eggs from pastured chickens my family raises.
Vegetarians kill more animals every year than carnivores do. One death from a cow can feed many; how many foxes, rabbits, insects, birds, and fish need to die due to pesticides and mono cropping? What are these “ethical reasons”? You should do more research. Eat pasture raised…even better if they’re from REGENERATIVE farming practices.
Hit 1.6g/kg and 10g of leucine per day and you're good. Vital wheat gluten is the best plant based source of leucine but seeds, nuts and legumes are all good sources too
Very interesting and thorough video, I am left with 1 question. Does protein requirements change based on if you are in a calorie deficit vs a surplus vs maintenance?
@@Ktisgone if they have, I'm sure we'll hear on this channel, haha... if you watched the video and were wondering if you missed it, I didn't catch it, so I don't think you did. I know Dr. Mike has spoken on the topic though, and while he didn't have this excellent guest, he probably spends an awful lot of time reading studies.
Haven’t seen a research on it but if I had to guess i’d say not at all. Unless you want to lose muscle in the process, i’d keep your protein intake as close to the same and the rest is calorie based
@@robertauclair2278 genuinely interested. Do you know where I can find them? There are no info in the description highlighting the ones considered and ones ignored...
First of all, thank you so much for these insights! One of the nuances, that was mentioned in the beginning, but unfortunately not covered in the video was the potential influence of concurrent training to protein intake. Any insights on that particular case would be interesting.
Would love to know both their thoughts about soy protein isolate in context of vegan bodybuilding, which has something likely 99 percent of whey's PDCAAS iirc. I don't think I've ever seen research on PDCAAS scores of blends.
Whey is actually about 1.04 since the scale is set up with egg protein as 1 and whey seems to be a bit better. The soybean concentrate is actually 0.99, the isolate is 0.92. All these minor corrections aside, all protein that's above 0.9 is great. A potential problem with isolates and concentrates is that they're not satiating, since you're usually drinking them. They also don't contain the various electrolytes and micronutrents that non-processed food contains. For example - creatine. A vegan bodybuilder would need to scoop that creatine like there's no tomorrow since they don't eat meat.
From my research, if soy is down anything, e.g. in tofu, it's in methionine, which can be supplemented with some other protein source to bring it up to 1 or so. Some pork rinds, a slice of turkey, an egg white... a bit of a casein bar, those are some options to get an extra 10% of usable protein from your tofu.
I understand, I didnt eat too much protein, I just wasnt on gear
LMAO
barbells and plates in my gym are just badly made that's why my chest won't grow
@@aca347 Same here. I think the dumbbells are backward or something too.
@@aca347if your chest isn’t growing you’re not lifting heavy enough, and you’re not lifting to failure
No... it's because he's not on enough gear!@@hockey_highlights_and_more
Grams per pound.. what an unholy amalgamation of units
Eagle screeching intensifies
Yah I only go by kilos of protein. Which is what is normally listed on nutrition labels.
I use pinches per pound. nom'sayin
You know what’s funny, I’ve never thought about the comedy in comparing metric to empirical for protein
You've already got grams in there. Why not just go all the way and go for grams of protein per kilogram of bodyweight? Could even do grams per gram it you like. Or ounces per pound I guess. But why grams per pound...
You know you're eating the right amount of protein when you fart in an elevator and the person next to you faints
Holy Hell, your farts must be like tear gas. It actually sounds like you're giving people black lungs. Let's hope they're quickly gone with the wind, otherwise you might cause an ordinary extinction. Do you, perhaps, dream of armageddon?
Absolutely best rule of thumb 😂
Even better if they spontaneously gain muscle
okay black mamba
Aliens use my farts for their experiments, thats why abductees don't remember shit.
Mike please release your skull hypertrophy video!
He will never reveal the sauce, but i reckon he chews his food really hard
That's brain hypertrophy in action:
Full ROM sudoku in sets of 3-5 with 1 puzzle in reserve
Pondering the philosophy of perfect technique until failure
Advanced calculus focusing on a deep stretch and a slow eccentric
HGH + slin 7 days/wk until (organ) failure
Bro is mewing so incredibly hard that it not only affects his jaw, but also his skull
don't forget calculating the B/H/W ratios of gymbunnies (3 sets of 10 influencers)
Key takeaway from the video:
1.6g/kg/day
0.71-0.82g/lb/day
Good news for me, I was constantly worried I'm not eating enough protein. Turns out, I overeat just a bit! Considering I'm super active and walk around all the time, the excess is accounted for nicely.
1.6g-1.8g*
@@tinyshoulders04 2:18
"there is not a single study that benefits more than 1.6 grams of... blablabla" or whatever he said
I posted the math in another comment that is being drown out by fart jokes... most average people would be doing well to put on 5-10 pounds of lean muscles a year, so the 1.6g/kg figure lines up with that. Whatever your total daily figure is, the body only converts about 20% off it to muscle, the rest goes towards maintenance and metabolism. So to gain 5 pounds of lean muscle in a year (which is pretty normal for a lot of people) you are really only accumulating an average of 6g of protein a day.
aka NOTHING NEW??????????? lmfao a 30min video just for this
@@fsfs2778 thanks gonna skip the video now.
I've learned that if i wait long enough, the science will swing back around to confirm the things I've always done anyway...therefore im 100% optimized like 50% of the time.
Waiting for meth to be a miracle drug once more
The way
@@ActualHumanPersonnext Tuesday is going to blow your mind
@@ActualHumanPerson It is if you have ADHD
@@CorgiHorgi I sure say I do at the doctors office
I love how this is basically a 100% scientific data video, and yet almost all the comments are jokes about protein farts. I must be in the right place.
" there is no hard data "
@@Valentineishere HA
@@Valentineisherethere is only fart data
the comments are shit, obvious and boring
I liked the on screen text that kept track of the numbers/conjectures being compared
He has an excellent editior or channel helper or whatever.
@@NatrajChaturvedilmao yes you had the term right the first time
One thing I always appreciate about your channel is you address issues as they apply to females. Thank you.
I’m 160lbs and usually average like 130g of protein per day. This video pleases me.
Same. I weigh a little more than you and 120g is pretty easy for me
Divide original number by 2 and take off 10 percent.
Gets you extremely close and is very easy to remember!
220lbs = 110*0.9 = 99kg
160lbs= 80*0.9 = 72kg
2.2lbs = 1.1*0.9 = 0.99kg
I am pleased that you feel pleasure from this video.
@@youngornitierI am pleasing myself to your pleasure of him finding pleasure from this video
@@youngornitierI am pleased that you are so pleased at them feeling so pleased
I love this dynamic between you two. Very informational and easy to understand, and also light-hearted and funny.
Duh they are married...
I wish they would just kiss already, the sexual tension is unbearable
Regarding age, leading protein researcher Donald Layman, PhD has found that minimum protein intake for those over 65 is greater than the current RDA (0.8 g/kg). The minimum requirement for people over 65 is 1 to 1.2 g/kg. Research has demonstrated that amino acid recycling decreases as we age. Given the same training program, an older person requires more protein to have the same level of protein synthesis as a younger person. The younger person is better able to recycle amino acids and therefore requires less protein intake. An older person needs more protein than a younger person since they have a reduced ability to recycle amino acids.
Therefore, it is accurate to say that older people do in fact need more protein when it comes to reaching their minimum requirements.
Mike, your channel is a perfect example of how to present your entertaining self but still letting the guest have the spotlight. Very informative and fun video!
Because I eat a (mostly) plant-based diet I tried to be at the top of the protein requirement range, and are around 1,8 tot 2,0 grams/kg right now. I was a bit worried I was eating too much protein unnecessarily, but this video helped me confirm that I am probably wise in keeping it around the 2,0 grams/kg. Good stuff! Thank you, Mike and Menno.
Dr. Milky talking with gigachad
😂 can't unsee it now
@@dark_magician_sdyomg
Omg
@@dark_magician_sdysame lol
29th like nd 10h ago
Biggest takeaway I got from this video is that Dr. Mike is now female.
You know you want it. 😛
An over 60 year old, 300 kilo female, hubba hubba
An overweight 67 year old female at that
@@electroduval831and lesbian with a rainbow flag and pronouns
A vegan overweight 67 year old female who goes extremely hard in the gym and has a rainbow flag in her bio. Bit of a change up wow
Menno is such a clear communicator man
The Dutch educational system heavily emphasizes communication skills. We have to do A LOT of presentations in school and university.
@@DarrenZammit-g6finteresting
@@DarrenZammit-g6f No it doesn't. Dutch people just like opining a lot.
Always love hearing information from separate fields of expertise that have significant and impactful overlapping function, gives an awesome degree of clarity and understanding of variables whos relationships may not be immediately understood as linked.
Hey if yall read this, just want to say im A huge fan Of this interview style Type video that is more long form With Good solid data and information From a professional That I can like watch while I'm at the gym or In the car driving, very informative
I’m a cancer survivor, just tested in remission a few months ago. My oncology nutritionist told me early on that during treatment in order to maximize my strength through chemotherapy I needed to be eating 25 to 35 g of protein Ideally every three hours. I think that was a range for most people, so with my gender and size I’m guessing 25 would be more appropriate. It did take some planning.
They emphasize protein intake when folks are in the hospital healing, especially for wounds
Good luck ❤
Your oncology nutritionist told you to eat huge amounts of protein for strength, but said nothing about resistance training? Keep eating protein every three hours? Is he trying to keep your mTOR constantly elevated? Maybe you should get a second opinion. Sounds like you are taking a lot of risk and for what benefit? Muscle strength? You can keep track of your muscle mass and strength on a daily basis. Get to the gym and lift. You can NOT not keep track of the progression of your cancer this easily if it comes out of remission.
Also, your nutritionist said to do this during chemo treatment, which might be fine. However, you are now in remission. Why do you believe this will help you? You might be doing the exact opposite of what you should do. Do you have any research studies that show high protein diets are good for keeping cancer in remission?
I have a friend that got cancer at age 78. He got to the gym as a newbie when he was diagnosed. He will be 87 this May. He is still competing in powerlifting. He competed last April in the 4th Ave Gym Powerlifting Classic in Yuma, AZ (if you want to see him lift in a video, google _instagram uspaarizona 85_ ).
@@jakubchrobry3701to keep muscle high protein is better without training then no training and low protein
@@jakubchrobry3701 u r dumb lol
I love Mike and Menno together. Thanks for the wisdom guys
56th like 1h ago
I agree
Agreed
Afree
I love these videos where they touch on basic topics surrounding natural and enhanced situations
I ended up going to a medical nutritionist, (a medical doctor with a specialization in obesity) and he was at this same equation of .71g/pound of total body weight. Or as an easy rule of thumb he said 1 gram per pound of lean body weight, IE: remove your fat. Which works out to the same thing or a bit more if you're in shape.
my LBM is around 155-160. i do around 170-175 grams of protein a day.
Stop trying to keep me small. I know your game, you try to keep the competition down.
I'm not changing my protein intake either. LOL
dear editor, its not "air on the side of" its "err on the side of" at ~20mins.
You right
Dear editor of editor, it’s “it’s”…stones and glass houses, my guy…
@@misterbeane You right
@@DILFDylF”You’re right”
@@blind_warriorr You right
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, my digestive health, joint health, cognitive function is also the best at lower protein intakes
man I’m the same height and body fat but 15kg heavier with 11 years less of training. I’ve always eaten 200+ grams protein and I’m not trying to ignore genetics or individual variation but I really think you’re selling yourself short by eating so little. it’s not hard to eat 200g protein and it’s never caused me gut issues, I reckon you’re just getting it from bad sources which is the underlying stimulus of the problems you encountered
@@denali9455 I have eaten protein from egg whites, chicken breast, whey protein supplements etc. Whenever I increase protein more than 15% of calories I suffer from hoardes of issues, especially acne, digestive issues, accelerated ageing due to IGF 1 spikes etc. Also, I am at around 15-17% body fat year round with 85 kg weight. I too can increase 20 kgs of weight but then it slows me down. Increasing weight is the easiest thing for me since I have a tendency to gain weight easily.
@@denali9455 Ok, I am also 6 feet tall, my personal experience is that eating more protein has no absolute impact on my muscle growth. In the first few years of training, I followed the 1g/1lb rule. Later I felt it was too hard for me to intake so much protein and there's no significant muscle growth, so I dropped the protein to 120g/day(40g/meal), raised 10% carbon-hydrate and I found that my muscles grew even better. My body weight went up smoothly to 88kg and my muscle weight today is 65-66kg, body fat up and down between 12-15%. To be honest, I think the amount of protein intaking really depends on the individual. You have to feel it yourself to find out how much protein is the best amount for you. It's just my personal opinion. I am amazed that you can take so much protein.
@@denali9455Did you watch the video? 200g of protein is too much.
@@DewaldLouwChannel it’s not too much, it’s just more than what helps the average person gain muscle, AKA the minimum. there’s no reason not to go a little higher to make sure you’re not under tracking and who knows you maybe you’re the outlier that needs 250g to maximize muscle growth because of some genetic condition. there’s no reason not to play it safe with 20g extra protein a day
Dr Mike is killing it! This is exactly what I wanted to know about
Dr. M - "I don't actually learn things, I intuit them directly from the universe."
Menno H. - "Hmm, that saves time."
I'm all about your humor Dr. Mike. Don't change.
Great video. I did learn one or two things I didn't already intuit directly from the universe.
"For natural trainees" + Menno's accent = Me hearing "For natural Chinese"
Absolutely outstanding video! It’s highly informative and super helpful. Thank you so much for all the amazing work! It’s highly appreciated. 🙌
1:1 protein to gains ratio, science is settled, Greg told me
Which means for each gram of protein I get more gains? I'll start my 1000g protein/day diet. Chef Rush was right all along.
Quick! Use code greg or he might start screeching again!
Ahh yes, Greg the most useful and correct man ever. 😂❤😂
@@user-ii7xc1ry3xSo you gain 1kg of muscle per day? Sounds pretty good
Lol fr I just aim for that cause it's easy to remember haha
Divide original number by 2 and take off 10 percent.
Gets you extremely close and is very easy to remember!
220lbs = 110*0.9 = 99kg
160lbs= 80*0.9 = 72kg
2.2lbs = 1.1*0.9 = 0.99kg
Holy shit, that changes everything. Now I can communicate fluently with non-freedom units person, thanks ❤
@@bambo999 Your welcome, easy method! Now tell me I bench 405 pounds? How many kg is that?
@@disciplines4jesus roughly 183kg
@@bambo999 Given the imperial unit is, well, the British Imperial unit, and the KG is from France, the place that pretty much invented liberty and blows up a bus when the government tries to take away people's benefits, shouldn't the kg be the freedom unit?
@@shrakaHave you met France recently?
I will say, I'm vegan, and I haven't experienced any issues eating .7g per pound. Im 181 at the moment. Over the last year, I've added ~30 pounds and just over 1.25" cold flexed on my arms. Throughout this, I honestly didn't give any consideration to protein quality.
Well thats good to know, because on a cut I sometimes want to eat something tasty but I have to cut it for pure protein sources just to meet 1g per pound. Going down to .71 actually makes a huge difference
When it seems better or easy youre wrong 😂 its just my experience. Everytime I heard some new things like training less for more results or eat less protein or whatever makes the journey easier it was shit😂 if it was easy everybody would look good. In fact the progress allways comes when you focus on those 30 grams more protein or that one more rep and so on. Science is nice but look at oldschool, they just ate a lot and trained a lot and where huge
@@luisf.8363 every old school dude would fail to get their pro card in modern competition. science works
@Menno: thank you for doing this Q&A session with Dr. Mike!
In your article, you indicated there may be a caveat for people doing high amounts of strength training AND aerobic exercise in conjunction. The limit could be higher in that situation.
Could you speak to that? Thank you!
After lifting for the better part of my life, starting as a teen and now in my 40's, I have found out the basics always work and not to complicate things too much. If your bodyfat is too high, then eat less calories than you burn until you are lean enough. You probably don't need to track calories if you can consistently be in a state of mild hunger. If you got fat it's because you've been eating too much food. If you aren't a vegan, you will have an easy time meeting your protein needs unless you are dieting. If you're eating maintenance or higher, then you are probably getting in enough protein. More than anything, just train hard and consistently, avoid drinking in excesses and get a good nights sleep. Trust the mirror more than the scale. If you have a serious goal, have someone take pictures of you. The mirror lies too. When you have to stare at your love handles in a photo, you cannot twist yourself in a way that helps you avoid looking at them.
Agreed 100%! Just look in the mirror and it’ll tell you what you need to do
While I think this is good advice in general, for some of us counting calories and tracking macros really is necessary. I'm back to doing a cut after a year of careless eating and I was shocked by how small my portions had to be to eat at a deficit.
All good advice! However, I never understood why people think getting enough protein as per the guidelines of 1 gr/lb is easy. In my case (42 years male, natural) it is very hard unless I take protein shakes. Did you assume protein powders as well?
i think tracking your weight per week helps in that case and checking your strength in the gym. if someone hates the idea of tracking, all they need to do is eat the same food and track that for one time, then check the weight per week if it goes down or up approx 0.25 to 0.5 kg difference per week should be fine . even if u do this way u will see progress@@Cenyon
this is the way
Absolutely loved the collaboration! This video is truly phenomenal in every way. Dr. Mike asked great questions that are very relevant to the discussion on protein intake for lifters and Menno answered each question in a very comprehensive and detailed manner. I learned so much amazing information from this video. It’s quite helpful and very valuable. Thank you so much for the excellent video! I greatly appreciate you for sharing your wisdom and insights with us. I’ve gained a lot of knowledge from your work. I can’t thank you guys enough! 🙏
Always love it when these two get together so much fucking knowledge and funny as hell. I hope you guys got alot more content together
This was just awesome!! Very informative. Well done. Thanks.
They covered everything I was wondering except the topic of if more or less protein is needed when in surplus vs deficit
Very informative, just could have touched on whether requirements increase during cutting.
This exactly. Mike has talked about pre-contest naturals seeing success increasing their intake up 1.2g per lb/be and I’d like to know if that tracks still
That’s the one thing they missed and I’m surprised they didn’t cover it
subscribed
i mean probably not, since they said the gram per pound is an overestimation, so if you were gaining before and were withing recommendation keeping it similar will probably not change anything in how much muscle you keep, unless you decrease intake.
@@nathanjude707 There may not be enough research on it, though I would suspect that this number won't go UP given this is the maximum the average body can use for growth. Just a guess though.
I enjoy this kind of sit down with Mike, where he looks at evidence and data and alters views based on that.
I feel like you both have good points on protein amount for gear vs no gear. Because the feed efficiency is greater, yes, but also the amount to grow is MUCH greater. So like, if we were comparing how much protein a natural would need to gain 1lb of muscle vs how much an enhanced lifter would need to grow the same amount of muscle, the natural lifter needs more protein, because the efficiency is not as great.
BUT, because when you are using gear the same amount of training that would grow a natural 1lb of muscle might grow an enhanced lifter 2lbs of muscle. So because there is more tissue being produced, the enhanced lifter needs more protein to build it. But because of the increased efficiency, they do not need twice as much protein to build twice as much muscle.
So youre both right, just referencing opposite points of data.
I would love for you guys to link the papers and/or meta analyses in the description for those of us who are interested in the details of the studies
Check out researchgate. You won't need a scholar login. If the paper you want isn't there you can ask the researcher directly.
Researchers want people to read their work and can distribute it personally.
bro, THERE ARE NO PAPERS! These guys are talking meth delusions
Meno usually has links on his Instagram
Absolutely phenomenal video
Dr. Mike, I'll beat your ending recommendation. I'll just watch people's channels who already know things. Subbed. Member. Gains. Done.
Very interesting! I'd love to see also differences in weekly volume, training sessions per week, rests, etc on natural lifters compared to non nattys
12:00
The time stamp isn’t exact, but I added a rough number for reference.
It was stated that as a vegan I’d need significantly more, perhaps 2 or 3 times more, protein than a meat eater, then at the end of that segment it was stated that ‘95 grams per pound was the number to shoot for. Maybe it’s just me, but that doesn’t seem difficult or significant at all. Did I miss something?
Very insightful and factual. People eat way too much protein and not nearly enough fiber
True, we need 4700mg of potassium but nobody is doing it
@@John-q7m and so many are consuming 200-300g protein but only need 100g
is there any reason why soy protein is entirely omitted from the vegan section? has some of the highest protein quality and digestibility compared to any and all proteins so i think it would be worthy to make up the majority of your protein intake
His section on vegan protein needs was pretty inaccurate and didn’t represent the body of evidence currently available for vegan protein consumption and requirements for plant based athletes. Soy is excellent and where I get the bulk of my protein week to week, the idea that we need 3x as much protein because we aren’t consuming it from animal sources where it’s structured in a more complete manner is bordering on being an ascientific claim just based on how basic protein metabolization works lmao
@@TheBoxOfRocksFTWcare to share some relevant studies? (Genuinely asking so I can read)
20:05 i'm so badly hoping the editor knows thats supposed to be "err on the side of" (error) not "air" lmao
The editor is a bunch of matrix multiplications probably
A collab with the Physionics channel would be epic! I think You two would get along as good as the left and right pecs.
I absolutely love that one of Menno's counter arguments was eat less protein because cheese.
Glory to cheese.
Amazing video, glad to be member. Like someone mentioned, I would have also liked to question an if there's any intake recommendation change when trying to lose fat.
Awesome video, thank you both!
Honestly, I always had the intuition that 1 gram per pound of body weight requirement was insanely high. I eat WAY less than that and see excellent results at the age of 42 (obviously naturally). Plus, with my appetite, even hitting 50 grams is hard for me through regular food intake without supplementing with protein powders (which I also consider kind of unnatural).
I also do not like to add food or extra protein, which in my case comes mostly from animal sources, just to look a certain way. That's a bit iffy in terms of my personal ethics! So, I am happy to see that this excellent research confirms my suspicion and removes the unnecessary pressure to add more protein to my diet.
Thanks for sharing Dr. Mike!
Kisses on your bald head! I hope you don't mind!
I'm sorry, but there is no way you struggle to eat 50g of protein in a day. Are you saying you cannot manage a full chicken breast?
I don't think he's tracking anything
Sounds to me as though he is leaning toward vegetarian or vegan: "I also do not like to add food or extra protein, which in my case comes mostly from animal sources, just to look a certain way."
Still, "struggling to get 50 g"? That's very odd. I struggle to stay under 1 g per pound of body weight (I "fail" this pretty much every day.
If you're vegan or vegetarian, you're gonna have issues with quality of protein, you might need a bcaa powder to stimulate protein synthesis, not to mention.You're gonna be missing several essential.Amino acids that are not commonly found in vegetables... Doctor mike discussed this in another video I don't remember the title
@@johnhilderbrand9204I eat meat every meal except breakfast. A usual lunch or dinner meal for me is a pasta with a can of tuna added in, which is on average 26+11 = 37 grams of protein. Now, if I do this twice a day, I will get to 74 grams of protein per day. This is me eating to hunger as most days I do not feel any need to have a breakfast except a coffee. Even if I added a 30 gram breakfast, my total would get to 104 gr which is still a far cry from the 163 grams that I would need according to the guideline of one gram per pound.
And, yes, I gradually gain weight on this diet and I also feel that I am slightly force-feeding myself!
I hope it's clear now what I mean.
2.2g per lb per day has always seemed wild to me- I’m over 200lb that puts it at over 400g of protein per day which is WILD
One of the best videos I’ve seen on the topic. The combination of highly informative and the lighthearted offensive humor is very entertaining. Thank you gentlemen
Ive been at 1g/lb and its worked great. Even eating that much protein daily is difficult
I am 250 lb and 2m tall, still pretty lean now. 250g of protein is hell of an effort for me so actually this new information is very good news
If Lizzo watched this she wouldn't be lizzo
Great show. Very informative.
This video was so interesting to watch and a ton of useful information. Plus Menno was lovely
As a recently graduated college student who studies exercise science this channel is insanely useful as a way to continue learning and being engaged in the field of exercise without having the structure of curriculum. Dr. Mike is insanely knowledgeable and strictly science based along with hilarious. Love this channel
Really wish they went over the requirements for people doing concurrent training
Yeah same, but I am guessing that it means that you require a little bit more protein.
well, say good bye to protein shakes, not needed anymore unless u cut which most never do
This video was excellent. thanks Mike and science man!
These Dr. Mike and Menno videos are great to nerd out. Keep up the good work fellas. For more of this style, check out "What Rep Speed Is Best For Building The Most Muscle?" and "Why Ultra High Frequency Training Might Be Best For Building Muscle." 💪🤓
Great questions and even better answers!
So my body weight in Reeses Peanut butter cups is ideal!
For the 1 gram per pound thing, another reason I like this is that it compensates a bit for things that are mislabeled or not delivered in a consistent enough way for perfect accuracy.
Yes. One thing I learned from Dr. Mike’s nutrition book is protein availability. Milk and eggs are like 100%. Meat and poultry are like 70-80%. And things like beans and peanuts are only 50-60%.
Incredible duo. Very fun and informative.
This is the most informative channel on UA-cam in this genre
Really good information. Thanks!
Dr Mike:
o_o =_= o_o =_= o_o =_=
Full rom blinks
Progressive eyelid overload!
I wish there was some research on minimum effective protein for muscle maintenance. So we know it's not optimal but still you won't lose significant muscle with hard training.
Some people have kidney conditions that have them on lower protein.
The minimum required protein is 0.8g per kg of body weight. But why would anyone who's commiting time and energy to training want to stick to the minimum protein intake is beyond me.
@@kamshik some people have kidney disease where they advice them to lower protein, so without the doctor giving you a specific amount, you might want to see how low you can go.
That's just one case
Another case could be someone that trains hard but isn't really a bodybuilder, so leanness is more important than mass, so they want to know how much is really necessary to maintain muscle and be lean.
@@Esco-lq4rb Being/getting lean while maintaining muscle mass is the exact scenario where you need the maximum amount of protein your body can use. If you train hard and don't have a surplus of protein, you will probably even lose muscle mass.
Minimum is 0.8 g per kg....
@@kamshikmoney and protein farts 😅
very nice rp hoodie, where did you get it ? 🧐
The other guy didn't need it.
Vegan for 8 years now, thanks so much for the recommendation and consideration to cover our lifestyle, awesome
Stop being a vegan, your not saving the planet and your not any more ethical than anyone else. Eat red meat, eat eggs and drink milk. Your mind body and soul will thank you for it.
@@reemobk6499 Care to back those claims up? I bet you cannot.
Menno's article on protein is how I knew about him before seeing him on RP. Those telling you that you need so much protein are from the supplement companies.
Big Protein always up to something nefarious .😮
This guy is a genius
The older person question was really interesting
The vegan requirements based on digestibility scores that is typically calculated and measured in pigs or rats that are given raw foods, one by one, doesn't quite apply to humans who eat a normal diet, based on what I've heard. That is they eat a variety of foods (beans, lentils, nuts, seeds, grains etc.) all at once and often cooked. The digestibility score is more relevant if you are in abject poverty , living in a mud hut and you only have a small portion of white rice to eat. Then it would be better to have the meat or eggs, since literally eating only a bit of white rice, would make you protein deficient (among other deficiencies. Well, so would the meat, but at least in terms of protein it covers you better as a 'single' item).
It seems that in healthy athletes who consume 1.6g/kg have very little difference in muscle gain amounts and speeds, irrespective of plant source protein or animal protein. Just for THAT aspect. Obviously in the long term the plant based sources are gonna be the healthier option, when we have not narrowly focused just on muscle gains.
How much protein do i need when training at 450x gravity?
Kakarot takes 12,000 grams per ounce of body weight. But he isn’t the prince of all saiyans. So you prolly need 20,000.
Considering vegan or vegetarian diet
Is soy protein not on the same level as pea protein?
I thought soy has all essential amino acids aswell
A lot of animals get soy food sources too right?
Soy protein is a complete protein, pea protein is low in methionine.
It is, and study after study has shown that complete vegan proteins are not lesser than complete animal proteins. And there is a surprisingly large variety of complete vegan protein. There are tons of vegan athletes and bodybuilders who aren’t guzzling down 2 or 3 times more protein like this guy suggested and they’re still strong af
Protein digestibility amino acid corrected scores is what you need to look up regarding your question. Mike covered it awhile back.
alright thank you all
@@m00ncl0udzzzzz Nobody sugested 2-3 times more protein, lol. In the video it was mentioned 20-30% more.
This is so far thee best science base and guesswork conversation to listen too 🎉
hugely infomative and useful video!
Can you please make a deep dive video on the amino acid leucine please, because of ethical reasons, I want, must and have to eat as little animal protein as possible, but as much as necessary of high-quality animal protein in the form of lean poultry, lean beef and eggs to build muscle. In a study I read that regardless of body weight, a minimum of 20g of protein per meal, regardless of bodyweight and age, is needed to build muscle. In another study I read and like you said, there must be at least 2-3g leucine per meal to build muscle. These two studies contradict each other because 20g of protein does not contain 2g of leucine. For example, 100g raw weight chicken breast has 23g protein but only 1.8g leucine. My question is whether, as a natural average lifter without TRT and without PED´s, are 20g of protein from, for example, 100g of chicken/lean beef or 3 whole eggs per meal enough Protein to build quality muscle even though there are not 2g of leucine per meal? Provided at the end of the day 1.6-2g of protein per kilogram of body weight is achieved and spread over 4-6 meals!? I have often read and heard that naturals in particular have to eat more protein to build muscle than guys who are on trt or on peds because naturals do not have consistently elevated muscle protein synthesis!? Don´t get me wrong here, I don´t want to split hairs and focus on every little detail but this is something I´m a) just interested in and b) I´m not the guy who just want to „eat more“ protein or fit my protein requirement into 3 large meals because in general I don´t really like protein foods and do better with more carbs and fats and a higher meal frequency and I want to avoid
Definitely in depth content about this topic
There is plenty of leucine in eggs and milk. In terms of ethics, I source milk from a local farm where the cattle have endless green pasture. I get the eggs from pastured chickens my family raises.
Genshin Impact reference I see
Vegetarians kill more animals every year than carnivores do.
One death from a cow can feed many; how many foxes, rabbits, insects, birds, and fish need to die due to pesticides and mono cropping?
What are these “ethical reasons”?
You should do more research.
Eat pasture raised…even better if they’re from REGENERATIVE farming practices.
Hit 1.6g/kg and 10g of leucine per day and you're good. Vital wheat gluten is the best plant based source of leucine but seeds, nuts and legumes are all good sources too
Eat more cookies 🍪
🐐
Very interesting and thorough video, I am left with 1 question. Does protein requirements change based on if you are in a calorie deficit vs a surplus vs maintenance?
If I recall correctly, you want to be sure to get close to the high end of the recommendation if you are cutting to reduce muscle loss
@@DanWolf-codeNerd yeah I know the typical recommendations but wondering if they have done any studies on it
@@Ktisgone if they have, I'm sure we'll hear on this channel, haha... if you watched the video and were wondering if you missed it, I didn't catch it, so I don't think you did. I know Dr. Mike has spoken on the topic though, and while he didn't have this excellent guest, he probably spends an awful lot of time reading studies.
Haven’t seen a research on it but if I had to guess i’d say not at all. Unless you want to lose muscle in the process, i’d keep your protein intake as close to the same and the rest is calorie based
Thank you for sharing the methodology used and some of the stats used
I am very much interested into the data about protein dosages and nitrogen balance that have been used to reach that conclusion in regards to 1.6g/kg.
In that case, you should look up the studies and read them.
@@robertauclair2278 genuinely interested. Do you know where I can find them? No info in the video description...
@@robertauclair2278 genuinely interested. Do you know where I can find them? There are no info in the description highlighting the ones considered and ones ignored...
Read protein farts book my dr. Mike
Its not enough for many for me it isnt even when i was natty i needed 1.8 . As mildly enhanced i aim at 2+
Watching this like it's a government announcement on the future of humanity.
First of all, thank you so much for these insights! One of the nuances, that was mentioned in the beginning, but unfortunately not covered in the video was the potential influence of concurrent training to protein intake. Any insights on that particular case would be interesting.
Mike I love your sense of humour, and your exercise advice is decent, too.
Hi everyone 🎉
Would love to know both their thoughts about soy protein isolate in context of vegan bodybuilding, which has something likely 99 percent of whey's PDCAAS iirc. I don't think I've ever seen research on PDCAAS scores of blends.
Whey is actually about 1.04 since the scale is set up with egg protein as 1 and whey seems to be a bit better. The soybean concentrate is actually 0.99, the isolate is 0.92. All these minor corrections aside, all protein that's above 0.9 is great. A potential problem with isolates and concentrates is that they're not satiating, since you're usually drinking them. They also don't contain the various electrolytes and micronutrents that non-processed food contains. For example - creatine. A vegan bodybuilder would need to scoop that creatine like there's no tomorrow since they don't eat meat.
Every "vegan bodybuilder" is big because of PEDs.
Yes same here. Surprised about the rice+pea recommendation
bad for you
From my research, if soy is down anything, e.g. in tofu, it's in methionine, which can be supplemented with some other protein source to bring it up to 1 or so. Some pork rinds, a slice of turkey, an egg white... a bit of a casein bar, those are some options to get an extra 10% of usable protein from your tofu.
I've also heard "1 grams / lb of *LEAN* body weight" i.e. I'm 230 lbs, 20% body fat, so 180 ish grams
Menno discusses that at 27:13 if you want to hear his thoughts on it
@@einsteinx2 yup I commented too soon
I heard that too from world champion powerlifter Matt Wenning. I trust that guy quite a bit.
I asked Mike on insta and he had responded to use total BW. Interested to get there in the video!
I started watching this chanel this time Last year and I'm pretty sure it was sub 300k. Crazy how much youve grown
hypertrophic channel, what did you expect? 💪
Absolutely gem of a video
@Dr. Mike does the 0.8 g/lb bw protein req apply to naturals regardless of cutting or bulking?
My theory is you dont cut the protein, you cut down the fat/carb until deficit is achieved.
@@peterpan408 exactly