This Is How Much Protein You ACTUALLY Need | Dr. Brad Schoenfeld
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- Опубліковано 1 лют 2024
- How much protein do you actually need? Everyone has a different answer - but THIS is what the science says. In this video, expect to learn:
(01:58) Protein requirements for people who lift weights
(03:54) How should overweight individuals calculate protein needs?
(07:09) Protein requirements for older individuals
(12:54) Benefits of spacing out protein intake
(18:00) The post-workout "anabolic window"
(20:51) The most important thing when it comes to protein intake
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Thank you 😊
7:00 Maximizing anabolism
13:00 Time restricted eating
15:50 NOT eating is catabolic
16:50 Highly anabolic window 24 hrs after training
21:50 Time released amino acids
Get a job
@@DoubleJabSlipRightHandask someone to hug you
🦍 506 days no alcohol 🥇
Well done! Keep er goin
Nice i gonna drink some alcohol tomorrow with my friends🎉
@kizuda6943 well done! Keep er goin
Well done! I'm at 90 days! And I work in the wine,beer,spirits industry and have drunk my whole adult life. I feel amazing!
@thenathanimal2909 at the risk of sounding like a broken record, I say well done! Keep er goin
Great clip and information. Thanks very much and much appreciated.
Wonderful clip filled with great information 🙏🏻
Disinformation
Great video, as always! Lot to learn and more importantly, to apply.
Glad you enjoyed it!
The new study saying that after consuming 100 g of protein the body is still maintaining protein synthesis 12 hours afterwards. It makes sense that if that's the case eating sometime before a workout still means that protein synthesis is happening afterwards without eating because of the first meal.
This. People put too much emphasis on timing, while intuitively we know it's mostly down to the quantity.
Getting protein in the range of your height in centimeters is a very good safe place. Not crazy over the top, not going to be too low. You can afford to miss it by a bit and still be sufficient for the majority of growth and repair.
Because that was Casein protein (very slow releasing)….
@@Crepitom And meats and such are slower than casein. They used normal milk protein, not just casein. Literally only whey is such a fast releasing protein, which caused problems when using it and individuals that hadn't exercised prior. Your body will only rebuild what got damaged since the last meal, plus any growth asked for - hence the exercise significantly upping the protein quantity used. And let's be real, whey protein ain't actual food.
@@Crepitom Consumption of casein protein results in amino acids being slowly available for about 7 hours.
@@Crepitom it wasn't it was a milk protein isolate I believe
Thank you both
Excellent interview
In other words it's so incredibly specific to the individual all you can really do is guess at the average
For overweight folks I heard that the reference of 1g of protein per cm of height is, maybe a little high but, a good place to start. After getting pretty lean it still fits within the 1.6-2.0 g/kg recommendation for me, so I've never needed to adjust.
Totally agree.
You have it backwards. For overweight individuals the formula of 1 gram of protein per centimeter of height is better since you’re not using their overblown weight in the formula. Once they get lean, only then will it make sense to use their body weight in the formula. (but of course you still can use the centimeter formula then also)
Good info thanks,
I was wondering a nutritionist opinion is suitable for telling how much Protien should someone take after all they are the experts in this field
02:04
The real MVP.
Hero
Thank you soo much
hero, now I'm out
This is with resistance training
Goo to hear Brad mention how difficult it is to gain BF from excess protein above recs. Not macros are created equal in that respect.
Protein is very important of course. But I wonder about depletion and requirements of minerals in the body.
I suppose not all vitamins/minerals are depleted in the body in the same rate.
I was always calculated protein by using lean body mass. Is this advice stating to consume protein according to the entire ideal weight you want to be?
Nah, he meant that you should cater your protein intake to your *current* lean mass.
I'm trying to add muscle but I'm a paraplegic with a colostomy and I find it very very difficult to eat more than twice a day....I've tried protein shakes but my stomach doesn't handle them very well..... would I benefit from a leucine supplement?? Any suggestions on a stomach friendly source of protein would be appreciated
Try EAA (Essential Amino Acids). It taste bad but doesnt fill up your stomach as much. Get one with a complete amino acid profile . Just look up some EAA guide on youtube....
Oats with hot water, after it soak up add some whey protein, nuts, berries. Between your meals you can try or as pre workout meal
Reach out if you're committed? But I won't work w/ excuse makers.
Try whey protein isolate. I had gut issues using concentrate, but all of the issues went away after I switched to whey isolate. Also EAA supplement will help as well as leucine as separate powder, that you can simply add to the shake.
I had problems with both whey and whey isolate, don't know why i couldn't handle it. I solved by trying a vegan protein powder with peas and rice mix while eating other two meals with proteins of various non lactose sources
I don't get it at 5:40
If you're 300 pounds, do you calculate as if you're 200 pounds? Sounds like everyone has the same protein need regardless of weight
It's about weight and also body composition.
If you're 200lbs at 10% bodyfat,
then your protein requirements will be similar to someone who is 300lb at 40% bodyfat.
All that fat doesn't need maintaining.
@@PaulC-xv4zrumm so let’s say if a person weighs 87kg at 29% bodyfat then how much protein one should take for weight loss and muscle growth at the same time?
Dr. Schoenfeld. Where is your podcast. I received my DEXA scan and now I realize the actual protein targets as opposed to what others are preaching.
I'm 42 years old and weight train 21:00 till 22:00, bed at 23:00. I don't eat after training. Should I be using a whey or casein protein after my workout?
Don Layman says it's more important for new lifters to have 25-30 gr protein after a workout. I've been lifting for years and still always have big dose of protein after a workout. Typically that's a whey protein shake.
I do a beef protein isolate with almond milk and it’s stacked with creatine and BCAA’s
@@daliab8493why not milk?
I think you should be eating some casein protein before bed in the form of cottage cheese, low fat or not good luck
Love the info but way too many commercials
Hey Dr. Rhonda, Just checked your youtube, really great stuff.
I was wondering are you looking for a short or long form video editor ? Or Whole UA-cam management ?
Wow.. first time I have ever heard anyone say calculate protein intake based on lean weight. I am 67, when I was 35 I did the dip test body fat measurement, I was at 20%, so I know I am at least that now or more due to age and muscle loss. So my lean 12% body weight might be 185, like when I was 19 in the military. So at 80 kilo, that is say 160 grams protein compared to my current 105 kilo trying to strive for over 200 grams of protein. 160 is a lot easier to hit than 200+. Thanks
I just calculate based on what I was at as an athlete in high school and college. (which is basically what you determined). And that's my goal. So about 160g a day....I usually free feed to around 120ish grams if I'm eating low carb. Getting that extra 40g is somewhat of a chore
Me too. 63 and it made no sense to me to include fat% when calculating protein intake. And if you’re plant based it really sucks trying to get enough especially when lifting ot add muscle.
Hey. Wondering if hemp powder is an ok source
eat meat
Whey is superior. There's a yeast type of whey too. Or potato and corn combo protein isolate if you're vegan. This info I got from Layne Norton yt channel.
I have a pea with rice protein they add..went things are mixed they can make up a 100% amino acid profile.
@@antony6913 ok. Cheers
@@yercules great ☘️
My DEX scan shows IM carrying 122lbs of muscle and im currently looaing weight. Ive been consistently hitting 150g of protwin per day and have not seen any loss in muscle while im loosing weight. Also to note im over 300lbs currently.
In your wildest dreams you don t have 120 lbs of muscle.... remember lean body mass is bone ,muscle,blood,organs
@@davidiglesias9549 ok Dave!
Your body weight will shed those extra pounds relatively quick. Keep eating your 150g+ protein and you'll keep shedding weight until your body itself slows or stops on its own.
@@devintompkins9626 no it wont
Just what I needed to hear 👍🏻
Dr Ronda is one of the best messanger SOULS out there ! ❤ !
What she says is mostly pseudoscience
She’s the study queen
@@cornstar1253 send me some names that are better . Tks.
@@cornstar1253 aha, because its not bro science ?
She is a great humanitarian !
It's nice to hear her admit she still does intermittent fasting
Some studies say 1g per kg of body weight, some studies say 1g per pound body weight. There’s a huge difference there
Over 50s age group need more
I've never seen a study that goes from grams to pounds. Why would any scientist, anywhere, mix metric and imperial? It is always g to kg.
So if I am 71 and I do not eat meat but rather get my protein from yogurt, nuts, avocado, tofu, vegetables, oats and I am very physically active hiking and cross country skiing. I probably get 50-60 gms protein a day at 63 kg weight. Sounds like I am 40 - 50 grams of protein shy to maintain muscle mass? Am I getting sufficient leucine or do I need to add a 25 gm or more whey protein drink? What about complete proteins. How does one also know they are getting that in right amounts. Sounds complicated and doctors sure as heck don’t discuss this topic at a so called physical exam!
23:18
Raise your consumption.
I am an omnivore, but gravitate toward the diet you described. I was regularly getting around 60 grams as well. I recently doubled it and I the difference it has made to my energy is incredible. It's easy to get in the weeds with the calculations. I suggest adding the 40-50 grams for a couple weeks and see how you feel. I needed to incorporate a daily protein drink to accomplish this.
@@erink8263 Thanks for the suggestion. I did start uping protein with whey powder to the tune of 25 gms. So i am up at 75 plus now. What protein sources are you using to bump up that high? I don’t lift weights so was thinking more toward 1.2gms/kg rather than 1.6. Might give your suggestion a try when I figure out what protein sources I would add. Don’t like to use fish because of impact to Ocean fish. Red meat no bueno for me either so chicken is primary option to use more 🙏👍
If you feel healthy and are happy with how your body is there is no need to change anything. Ignore that very vague, ignorant response of just 'up your consumption' without explaining why or considering the circumstances now
8 hours no alcohol 👍
I need the entire 200grams of protein from the 100gram cat food packet
As a cyclist , that on average do 100 miles per week , what is the protein and carbohydrate recommended dose ?
Get off the road, stop pissimg everyone else off
Stop eating carbs. Fat and protein is the future
Is this 1.6g of protein per KG of body weight or is it Per KG of lean body weight. So many people are saying either this or that. its quite confusing. Can someone please clarify? Thanks
Lean body weight, though I'd consider that a minimum and wouldn't personally have any concern of going well beyond that.
For most, concern about getting “enough protein” compounds weight gain problems our society faces.
Can muscle growth take place at ages above 65 when natural testosterone is decreasing even taking 1.8 g per kg of body weight
If 1.6 is minimum, how come I can build muscle on half of that?
You can still build muscle in a deficit, eventually though you will plateau and can even decrease in muscle mass.
I guess you are young?
You measuring kg or lbs? And most other literature has the number lower, like 1.2 grams per kg or .5 g per lb. Then take into account that not every body has the same needs and that people are usually pretty bad at guessing their macros
If you checkout the graph from the Peter Lemon study where these numbers originate from - you will notice that what they wanted to find out was the maximum, and that plenty of individuals did not need that much to reach nitrogen balance. Whats clear from that graph is that Its really individual how much you need, but nobody talks about that.
Possible vs. optimal
Plus age is a big factor.
So Is genetics.
Check out moringa... it has 18 of the 20 amino acids and includes everything needed to build proteins
You must forgot simple counting… how many grams of moringa you eatint a day?
Not a viable protein source, too expensive. More of a greens supp
What do you think of not only adding a protein supplement, but also taking a creatine supplement?
Creatine is pretty much being recommended by everyone these days as a daily supplement, as there is research showing that creatine helps alleviate and may help prevent cognitive decline/alzheimer's. I'm sure that Huberman, Attia, Rhonda, and others, have episodes on it.
It’s the most researched supplement on the market and pretty much recommended to use daily by everyone.
The latest research is to help the brain which is great.
But if you have any interest in building muscle it’s the best thing to have besides steroids as once your body has loaded the Creatine(takes 1-4 weeks depending on how much you take) it will make you noticeably stronger and build muscle a marginal percentage quicker.
@@JstBringIt Can you take creatine SAFELY while caffeine is in your blood?
@@jakobw135 I’d say yes as everyone takes Creatine, preworkout and drinks coffee every day.
I havnt researched that but I’ve never seen a side effect about that.
I’ve had good luck with 1.5-2 grams per lean pound of body mass. I lift heavy 6 days a week though.
I’ve been finding it IMPOSSIBLE to teach the grams of protein recommends by these and other experts…I have no idea how to make myself eat that much food. I’m overweight and I have probably 35 to 40 pounds to lose, so I figured I would have to eat less but no…trying to reach 130 to 140 grams of protein has been so hard for me and I’m stuffed all the time. Help?
300g of chicken is already 90g of protein. That’s easy to eat man
As a guy at 180lbs with fat in the teens and who weight trains heavy every other day, I find it so tough to get 160ish grams of protein. When you start tracking, you realize how freaking hard it is and I am an omnivore.
What is your diet like ?
Add a protein shake to your day.
@@gregkeen4907 that’s what I do. A couple even. But when I meet my goal I feel like I’m overstuffed.
My thought is then that you probably don't need it.
When I need protein I don't have to force myself to eat it.
Given the original general protein recommendation was 0.8gm per kg, I think you should be just fine doubling that, which equates to 130gm for your weight.
But really, I don't think a genuinely strong, tough, resilient man needs to obsess over getting an arbitrary figure of protein, know what I mean?
Ironically, that's kind of a weak mindset.
Lift heavy, eat a big steak, and move on.
😉
I’m 57 years old and for over 40 years I’ve been hearing the same thing for weight trainees- one gram of protein per pound of bodyweight, yeah we can do 0.8 grams, but it’s still basically one gram
Yeah, 1 g/lb is just a nice round number from bro science. It's way too much. You should experiment like I did and drop your protein intake to 0.6 g/lb (1.3 g/kg). I bet you will not notice a difference in your gains. I didn't and I'm 59. I plan to make a 405 deadlift by the end of the year (conventional straight bar) and I'm a lot smaller than you. I'm 6' 2", 185 lbs.
.8 grams makes a big difference, 20 to 40 grams of protein less per day, thats like a whole meal and also opens up some space for more carbs which may improve your training performance.
This obsession with large amounts of protein and muscle is absolutely absurd. How many of those in the blue zones were heavily muscled during their whole lifetime? How many of them gorged on large amounts of protein everyday?
This conflation of bodybuilding and health is beyond ridiculous.
It’s just a current fad. Doesn’t make it right.
💯
I saw a short today where she talks about the benefits of 2 grams of Omega 3 a day. I take an Omega 3 supplement, two pills, that contains 1,000 mg each. So to get 2 grams I need to take 500 a day. How is it possible to get 2 grams a day?
I think 2 1000mg pills is 2g!
1,000mg (milligram) = 1g (gram)
No. 😮
If each pill is 1,000mg, that is the equivalent of one gram. So, you would take two pills daily if you want to take a total of 2 grams.
You are currently taking 2000mg or 2g a day. So you are good.
You're taking the right amount of supplements and bad enough at math to be a true iron head!
5:00 this is what you're looking for
1.6 per a kilogram is roughly the fda .8 per a lb. A kilo gram is 2.2 lb. 2lbx .8= 1.6
.8x 2.2 is about 1.75
The 0.8 RDA is also per KG!!
No need to eat after a workout if you're not hungry unless you want to gain fat and trying to bulk.
I don't eat breakfast until I feel that hunger getting on my nerves, and I don't eat my second meal of the day before the hunger is getting on my nerves again, usually this happens after a good workout.
Does higher protein levels lead to higher cancer risk ?
No
Everything increases cancer risk these days.
yes
Man I'm a big man, I gotta say it's a struggle to get the protein in. I sit down to eat the meals and I make and I just lose my taste for it lol.
lose fat first
So if Im 235 lbs with a bf% of around 25%, how much protein would I ideally need to eat per day?
do the math yourself
@@nuquenilex3188 Thanks for taking the time to leave your useless comment that assumes I havent already done the math myself and wanting a second opinion.
@@andrewgood7586 cope and seethe. also, should have clarified
Honestly, what is wrong with some folk SMH@@andrewgood7586
@@AtoZandba Thats a lot of protein.
Ive always done 1gram per pound of body weight
Congrats
Other than bodybuilding - I knew a guy well years ago who was about 5ft 7 inches and about 150 lbs. Before I knew him his dad and him installed solid hardwood floors as well as a lot of churches replacing their hardwood floors as a business for about 20 years. He had no muscle mass as such but he was strong like a bull. He helped someone remove a 85 HP outboard for winter storage, leg and all. The weight was about 385 pounds. It was a low tide also. They got it off of the boat onto the floating dock then both proceeded to lift it up and this was too awkward so this guy simply said I'll do this myself. He got it slung over him and walked it up the floating dock, about 35 feet, walked to the truck and gently loaded it in the truck When they got it to the other guys home he then unloaded it himself, slunt it over is body carried it to the back basement entrance, down a short flight of stairs and propped it up somewhere in the basement. I can imagine just how bent over he was carrying it. We all found about this when the boat owner was telling this first thing in the morning before work. To our surprise in walks this guy and the other guy said that he figured he would not be at work stiffness and all. This other guy simply said - Just a little stiff. We were speechless for a few seconds. Don't know about his protean intake although he was no Vegan for sure. I have seen much the same with grocery store men that only stocked shelves for a living - for perhaps at least 10 years. This is a true happening with no embellishment(s).
Sorry no time to read a book. But i bet its a awesome funny story. Have a nice day
@@kizuda6943 Save the link
I'm only abut 60kg and I really surprise people with my strengh. Then they get surprised even more that I've been plant-based for a lomg time now. I've had the same sillyness , people thinking I would be hurting the next day, but I'm always fine.
@@lightdark00 I know someone like this
I'm 100kg plant based my muscle recovery has gotten alot better since this diet change and don't count protein to be honest and jacked 🙂 and have no issues gaining muscle..
25 years sober
Congrats! Amazing achievement
You’re missing out on some good alcohol!
Congratulations. I'm sure you're living life now. Breaking the stronghold in the mind is a major accomplishment.
Exercising within a narrow eating window is easier said than done fatigue from exercise kills appetite, and eating kills energy for exercise. Either way the two things are at odds with each other.
I drink protein while weight training ....kills my hunger and gives me energy .....my shake does contain glucose btw.
Resistance training can be planks etc…not just weights
There is no data behind this recommendation. Where's the data, the research, the papers, the control trials? Can you please post the studies and research that substantiate this recommendation?
The studies referred to are shown along the bottom of the quotes posted on the white background during the video
@@mremtb7689smh
I'm on a plant-based diet so people ask "how do you get your protein." My lab results always show that my protein falls within the normal range so I guess I'm getting enough protein.
All proteins are created differently. Each have a different purpose. The amino acids that meat protein provide are essential, and cannot be found in other foods. Only with supplementation.
@@charwest5892 You say that meat protein has essential amino acids which I assume means that one will become sick or die if they are missing from the diet. I've been plant-based for 14 years and have suffered no ill-effects. I do take B-12, magnesium, and D3. The problem with meat is its association with heart disease, diabetes, and colon cancer. I come from a family with heart problems, my father died at age 70 of a heart attack. I'm 70 and have no heart problems or high blood pressure.
@@jlarson1040 So you supplement the essential amino acids that are not found in plants and only meat, gotcha. Covered that already. If you had no access to supplementation, would you start eating meat again or just die?
@@charwest5892 When I first went plant-based I didn't take any supplements but later learned that it's advisable to take B-12 since it isn't found in plants (it's found in the fecal matter of animals). I started taking Vitamin D because I heard that if you don't get enough sun you might need to supplement with it. Milk, cereal and other foods are fortified with Vitamin D because there aren't many foods that contain enough for good health. Magnesium is another thing that people don't get enough of in their diet (not just plant-based). I don't think that I would die if I didn't supplement because I've gone quite long periods of time without supplementation and no ill effects. My brother eats meat and he takes statins to control his cholesterol. My sister also eats meat and is on a heart medication in addition to high blood pressure medicine. I don't take any medications.
@@charwest5892 Plants provide all the essential AA you need. And methionine is actually harmful, and plants are lower in it
i have no knowledge, education or understanding of nutrition. What confuses me when i watch these type of videos, especially the ones that have shown up on UA-cam within the last couple of years, it seems they say we need these large amounts of protein. My understanding is that the Dept of Defense has a dietary requirement for Military personnel to have .8 grams of protein for every kilogram of body weight. This requirement is far less than what I have been seeing lately on UA-cam. I don't know if the .8 gram protein requirement came out of a study or not. But it's safe to say, we have had tens of millions of military personnel on this protein requirement, and it would seem that the military would know at this point if that .8 grams was sufficient or not.
Agreed. But the .8 -1.0 has been around forever and came from the bodybuilder industry. It seems calculations based on lean body mass makes more sense.
.8 g per kilogram is the minimum amount that's recommended to prevent wasting. It has nothing to do with what's optimal for performance or longevity. Also, the military does a lot of goddamn stupid things. They think you only need 4 hours of sleep a night. I wouldn't trust that the military knows how to do anything right except waste trillions of dollars and kill people en masse.
It’s a good question. The .8 grams per kg of lean body weight calculation in a main stream recommendation from the world health organisation and adopted by many other organisations around the world. Simply put it is recommended intake to comfortable avoid any non communicable diseases and poor health. It is not aimed at athletic performance or optimum health which is the subject of discussion with Rhonda be her guest.
The mainstream recommendations on protein are widely regarded as low. Lower than optimum. The industry does a poor job of keeping recommendations current and communicating them.
If the department or defence use the WHO /FAOs number for protein intake it is quite a poor recommendation but it would make sense given that they will draw most of their dietary work from the FDA who typically reference the WHO.
Now, most people and most Americans exceed this 0.8g of protein per 1kg by quite some margin in their natural diets.
Rhonda’s guest’s opinion is based on optimum protein intake which has many positives going for it and more than I can type here.
By law, the military is forced to follow the general nutritional and dietary guidelines the federal government puts out for the general population.
.8g protein is the body minimum requirement to prevent muscle loss and for many ppl .8 is still far too low.
Consume 1.5g to 2g per kg.
I used to weigh 300lbs I dropped over 100lbs easily and I'm keeping it off on my high fat high protein, no carb nor sugar lifestyle.
I'm 40yo and feel better than I did in my 20s.
I get that they should measure protein intake for more or less the weight the obese person's healthy weight. How about the calculation for the actualy weight the obese person is carrying around. Like an obese person is carrying around x lbs of extra weight. So, walking would be spending much more energy than a skinny person.
I find it difficult to get 1 gram of protein per lb of bodyweight. I'm typically 235-240 lbs. I get about 200 grams a day. Even with protein powder and protein bars, it's tough to get that much protein.
I don't know how people do it without spending loads of money on supplements.
Plus, I've always hated meat so I haven't had much meat since I was a kid.
I eat 5-6 meals a day although research shows you don't need to time your protein intake. So for example, you don't have to eat protein soon after a training session. You'll get the same benefits if you take in the protein hours later. Didn't make a difference. That said, I prefer to eat thru out the day. I've been a bodybuilder for over 35 years.
It’s not a 1:1 gram of protein per the weight you see on the when you get on your scale. They discussed grams of protein per kg (not lb) per lean body mass. So if you convert your lbs to kg and estimate your lean body mass then you are probably getting enough.
why does it take 23 minutes to answer this question?
i'm 170 pounds, i weight train and do cardio, i eat around 2200 cals a day to be a slight deficit, how much protein do i need?
Can you build muscle with sufficient protein but in a caloric deficit? Healthy fats, low cards , trying to lean out at the same time
Yes.
Your body will make the sugars it needs through gluconeogenisis.
@@devintompkins9626just as a beginner
First law of thermodynamics
I measure my protein by looking at the meat displacement in my plate. 1/3 of the plate is fine, then 1/3 carbs, 1/3 veggies, of course will add some healthy fats and fruits.
Even though it's often done by many researchers, the RDI for protein should not be based on body weight. The FDA's current protein RDI is based on calories needed to maintain energy balance...10% of those calories should be from protein. People who train for bodybuilding or other athletics will need to eat more calories to maintain energy balance and will therefore be getting all the protein they need to support muscle growth if they follow this guideline. Eating more than that is a waste of money since protein is the most costly macronutrient and will place unnecessary added stresses on protein processing systems in the body. OK, go ahead and add maybe 5-10 grams above that if you like, but more than that is just not necessary to support muscle growth. (5-10 g/day of protein above maintenance need for one year would yield 7-14 kg of muscle tissue addition since muscle is only ~25% protein...that'd be a huge rate of gain for most people.)
Thank you.
@@joshgullicksrud3444 You're welcome. I really get tired of hearing the erroneous grams of protein per pound or kilo of body weight. Oh, and by the way, if one is on a weight loss diet (negative energy balance...more kcal out than in), it's essential to maintain the protein intake you'd normally do if you were in energy balance for whatever your normal activity level would be, incl exercise-training. (There are accurate enough tables of energy consumed per hour for various exercise activities out on the web.) Caution: If you're going to do things right, you will of course need to do a good job of closely estimating your body's energy balance kcal needed...Weighing everything and counting the calories (Do your best) you eat while maintaining the same body weight (+/- a pound's OK), over a 5-day period should give you a good estimate.
Standard recommendation for strength athletes is to double protein to about 20%.
Doubling overall calories would be excessive.
@@BWater-yq3jx From where did the "standard" of 20% originate and what science is there to support it, or to say that following the normal RDI is not effective/optimal? If you want to follow some kind of "standard" that doesn't have strong science behind it, up to you, but you're likely to be wasting a lot of protein, and that adds up to a lot of money for supplements/other dietary protein, and you'll be putting a heavier load on systems that breakdown and discard unused protein.
Strength athletes, just as any other type of athlete, do need more kcal than would be needed to maintain their body weight if they were not doing any training. If they train long/hard enough to require double the kcal so that they are in energy balance (stable body weight), then they should also be doubling their protein since it should be 10% of total kcal needed. So, with protein intake at 10% of total kcal, you will be getting the extra protein needed to repair and add muscle...Go ahead and add another 5-10 g on top just to be sure esp if you're a bodybuilder. Remember too that you have to do your homework to find out how many kcal you need for energy balance.
Keep in mind that the body will use the protein where and as it is needed. The protein that doesn't get used for muscle repair/building and other protein-necessary functions in the body will be broken down into carbon-compounds and nitrogen with the carbon compounds being stored as glycogen or ketones to be burned for energy (but not if your carbohydrate intake already takes care of that) or may then be converted to fats for longer-term storage. The nitrogen will be excreted in your urine...that's the wasted protein.: courses.lumenlearning.com/suny-ap2/chapter/protein-metabolism/
BTW: I highly recommend watching some of Mike Mentzer's YT vids on protein intake where he explains that the FDA's recommendations are adequate, discusses about the fact that muscle tissue is only ~25% protein, how to determine, do your homework, your energy balance calorie needs, and also how important it is for bodybuilders to have adequate kcal intake in carbs.
@@BWater-yq3jx Another highly recommended YT vid on protein: ua-cam.com/video/DMwf_9wqWY0/v-deo.html
If you are into bodybuilding there isnt a limit, the more, the better especially of long digesting protein like meats and casein (cheese, quarks) so you dont piss the excess out immediately. If you can muster 300grams that is better than 200grams and anything below 180grams is leaving major gains on the table.
-240lbs 6" lean bodybuilder.
I weigh 140
I'm finding it hard to eat more than 150. You think I really need so much at such a low weight
@@notbonsai671 Depends on your goals. What are your goals? If you want to build muscle and not spin your wheels and wasting time by being innefficient. Then yes the more protein you can eat the better. Just buy flavored quark and add cold water. Easiest protein you'll ever consume. Low lactose low fat high protein. 300kcals is 50g protein. Basically same as a usually disgusting whey shake 270kcal is 50g of protein. But you need to be in a calorie surplus for the protein to be used for muscle and not converted to energy. And you need to track your progress in the gym. Notepad and training harder than the last time.
Your cool
Ridiculous number of commercials on this.
Even a very small benefit of taking your protein shake right after a workout means bigger benefits over time. Compound interest. LOL
I love learning about the stuff, but does anybody else sometimes feel like we’re overthinking life a bit too much? Maybe we’re a little too type A?))) I certainly feel a little narcissistic and overly self-involved when I’m trying to calculate between 1.6 and 1.8 g per kg per day.😂
I weigh 85kg and consume 170gb of protein a day from plant and animal sources. I used to have half that amount and saw almost zero gains.
They should do a research about how overcomplicating health has negative outcome.
Keep it simple Rhonda
I always did like her but she has totally won my heart. She loves her dad.
Amazing how much this mirrors BroScience.
Fix the "Practical Recommendations for Optimal Muscle Protein Synthesis" slide in this video, you're giving misleading information that thousands of people will copy, reference, and parrot online for yeeeears. He clearly said "X grams amount of protein per kilogram OF LEAN MASS per day". He also said you need to try to accurately estimate your body fat % in order to figure out your lean mass weight.
Body weight is weight also. Keep that in mind people
no shit sherlock
Good question Rhonda in regards to someones who massively overweight and their protein intake. Guarenteed theres someones whos 300 pounds who thinks they need 300 grams of protein when starting a healthy diet haha.
It was a great question.
I don't understand this anabolic window stuff. Doesn't food take hours and hours to digest?
So what does it matter if I eat my steak 1-2 hours before my workout? My body will still be processing it anyway.
it's bs dont worry. just get your protein everyday, timing does not matter at all
Please explain protein needs in terms. An average person can understand.
For example, how much protein does a 200 pound 6 foot man need a day ?
Yea someone answer this pls
assuming your lean mass is 150 pounds you need ~150g is resistance training; increase if you are ore muscle since your lean mass will be higher@@jasonbower7763
RICE !!!!? Would that be arsenic rice ?
The more arsenic, the better!
Apparently I'm a genius. When I started my weight loss journey, to keep it simple and not min/max my diet I just calculated 1g protein per 1 piund of Goal body weight and yeah, it was great
I mean... this is standard. Is it not?
I will decide what I need.
I have some slow burn casing Protein in the form of cottage cheese before bed and you’ll be good through the night low fat or not good luck
For me it is almost impossible to get 1.6gm/kg daily let alone 2.2. I am in my 60's and eat probably 40% of what I ate in my 40's and I don't want to gain weight.
All the protein.
5:05 3.1 g/kg/day?!
What is this breakdown based on? Is it 3.1 times the goal weight to get the protein intake?
@@Luva1734 Good question.
This is for being in a calorie deficit when on a cut. Your metabolism is going to be turning protein into glucose when in a deficit. Therefore, it can't be used to build muscle. This might be based on leucine. You're going to have to read the 2018 paper by Tanner Stokes to find out.
Soooo self involved
NO PROBLEMS HERE GETTING IN ENOUGH DAILY PROTEIN SINCE I SWITCHED TO CARNIVORE DIET 2 YEARS AGO🤔I ALSO WORK OUT 6 DAYS PER WEEK(47 YEAR OLD MALE, 5’10” 175 lbs at 8-10% bodyfat year round naturally). Through the years, I have built a decent amount of muscle & have always thrived on 1-1.5g of protein per pound of bodyweight👌💪👍🥩
Lean mass != muscles. 1.6 g/kg weight is maybe optimal for muscles, but absolutely too much for longevity.
Don't fall into the protein hysteria. I've built really good muscle by just eating enough (remember, you don't only need enough calories and proteins for optimal growth) and eating clean, healthy food. When I put what I ate into whatever the website is called (forgot it now) I've noticed I was typically getting about 1,0-1,2g per kilogram a day, doing IF with an eating window of seven hours (IF can also help you build muscle on top of being very healthy). More and more experts have come out in the last year or two saying that you don't need at all as much protein as some people say. Some say you can build very well on just 0.7-0.8g/kg which most people top by a lot without even trying to get more protein in. And certainly not above 1,6g/kg...... I think the marginal difference you might get when building muscle from 1,6g/kg compared to say 1,1-1,2g/kg is so minimal that it's not worth the potential hustle. Also eating too much protein from the animal kingdom is most likely not healthy in the long run.
Stanford nutritional researcher *Dr Christopher Gardner* would disagree here, saying that unless you're in an energy deficit, that most of us get much more than the RDA for protein, and that because the RDA for protein is two standard deviations above what a deficit would be, anything over RDA is pretty much superfluous.
You do realize how ridiculous that is. Have you looked at the RDA? 56g... Cutting that down even further is absolutely insane. Talk about not having any lean mass on your body. You'd likely be either a stick figure or obese. your brain requires a base minimum of protein, which is probably survival level intake.
Amazing how nutrition is as much disputed as politics.
@@bobwilliams9061 Disappointing would be an understatement. People are left to get biased and conflicting nutritional advice based on who their favorite influencer is? Is this really how science is done? If so, science has a lot to answer for.
@@Joseph1NJ plenty of science that backs up higher protein intakes. Surviving isn't thriving. Just go search around. People are making it seem like the protein intakes determined in 1965 were written by God himself and bestowed upon us to forever adhere to.
If you do strenuous activity every day, you should be easily able to tell when you need more protein. If my repair time is greater than 1 day, I need more. If I can't do 20 pullups, I need more protein. Etc
I am an ectomorph, who eats a vegan diet, and I am more than 70 years old. I suppose I need some kind of protein supplement - correct? But, what do you say to people like Dr Michael Greger and others who say that you need LESS, not more protein, as you age?
You need meat, lol.
@@BWater-yq3jx And you need some GOOD SENSE, as well as the evidence that's all over the place!
vegan at that age how can u be brainwashed at that age? go learn about meat from Shawn Baker youtube it
If you want to look like Greger and the other vegan docs, follow their advice. You'd do better to follow Mike Mahler's advice on nutrition. Mahler is a long time vegan athlete who does it right, IMO. I'm not vegan and don't want to be, but if I were, I'd follow what Mahler writes about.
@@jakobw135
Right back atcha. 😉
How many people are actually tracking how much protein they eat? The average person even health conscious will never do it. It would be better to give examples of what adequate protein meals would look like instead of just talking about how many grams of protein you need etc.
Great point.
If you don't track protein wrt your body composition, why bother with this ( given "not eating you're catabolic, eating you're anabolic")? For individuals with insufficient lean body mass, how else could they address this dependency on individual requirements (given "what's important is daily protein intake")? Meal-based planning doesn't work in this circumstance. 20:46 he gives example where working out after last meal can be problematic. So measure body comp, assess individual dietary intake, adjust protein and amino fraction, exercise, measure, repeat.
@@nevisstkitts8264 meal-based planning doesn’t work because you said it doesn’t work? Well I say it does.
@@theswingmechanic23:00 not what I say, what they say. I'm just going through their logic. The premise appears to be most people don't or won't consume enough protein in any given meal to meet the total required. If total protein is important, and individual meal "minutiae" are unworkable, then how does total protein get determined either as criterion or control parameter? Given the performance record of meal tracking diets for the general population, I'd be interested in seeing the refs for claims either way. Regardless, if total protein is the control parameter, the only way to assess that is a log of total daily intake, meal or otherwise. If catabolic timing is relevant to exercise and available amino/peptide pool, then that is likewise a daily planning/log item.
@@nevisstkitts8264 most people won't do this. Gotta meet people where they're at and go from there.
I don’t think it’s that difficult to get 40-50 grams of protein in a meal. It doesn’t even have to be that much food. Like this morning I had 3 eggs cooked in half tbsp butter, 255g of fat free greek yogurt, and a small banana. That’s 46g of protein, 32g carbs, 21g fat - 494 calories
Lets keep in mind that 10 grams of prime beef is not 10 grams of protein!
When you get to 40 years old, it’s more about maintaining than gaining. Anything you do has to be sustainable to the point you can do it until you die. That’s mindset, weightlifting, eating plan, supplements, skincare…
Yeah 40 is so old. Very very old. Extremely old. Beyond old. Unimaginably old.
Wow Whos here in 2025 and still eating some protein??! OMG, protein, i love it so much
How much fat do you need?
My protein intake is around 0.6g/lb of body weight and it works perfectly because I can have more carbs that allow more sets/reps/overall training volume. That's how you build muscle, by stimulating it every 24-48 hrs
Everything you just said was wrong. The muscle grows most when properly rested after working it, not overtraining