There is a no B.S. way to get lean that works every time. If you are looking to shed body fat and look your best, check out this video here: ua-cam.com/video/JS8RgIDSSwQ/v-deo.html
Excellent video! Note that sesame seeds are actually the highest seeds in protein. However, they're difficult to eat unless you consume them in the form of tahini. But tahini is made with vegetable oil. And that can be problematic considering the use of terrible vegetable oils are used in American food production. One other thing. Cottage cheese is the curds in curds and whey. It tends to be a bit toxic to many people and is the main reason why some children are allergic to cow's milk.
Please jeff i need something answered im 47 and I just lost over 40 lbs in the last year and I've also been throwing the weights around in the last 6 months how much protein can I eat in a sitting? From my understanding one can only eat 30 grams of protein every 3 hrs, I can't figure out how I can eat 200 plus grams in a day Please help me understand this. Thanks keep the videos coming
That's mixing cooked and uncooked stuff, but it's nice that you broke it down like this! A high-quality dried pasta will be 13-14 g of protein per 100 g, which is a relatively good portion size once cooked.
I just wanted to say thank you. I know it's your Job and you earn money by it, but you did something really amazing to me, that no one ever managed before. While I don't agree with your personal body philosophy for myself, you actually managed to motivate me beyond the point of my initial impulse to become stronger, more flexible and lose a little weight. I really like how you're not apologetic and even kind of confrontational without the intent to harm anyone. Sugarcoating reality helps no one, right? And coming back to your physique: It's amazing! Showing me on your perfectly ripped body which exercises work which muscles is more than intuitive and while I don't think I'll ever bring up that amount of passion for my physique, I'm really impressed by how you make me think I could get as ripped as you, if I'd put enough work into it. Looking at close to 15 million well deserved subscribers, you'll probably won't even read my comment, but I like to think that you do and enjoy the feeling of having helped a former couch potato to get his glutes up and train for a stable and strong body. I'd say I'm half way through and I'm starting to really like myself again. I know, I did that, but you helped a lot! And even when I'm finally at the point where I'll mostly train to keep my body in shape rather than to change it, I'll look up what new tips and tricks you got for me. :) Again, my utmost respect for your life's work, your body and a big thank you!
Lentils can also be used as sprouts. In fact, they have (by far) the best sprouting success rate of any legume that I have tried. Almost every one of them sprouts. It takes about 4 or 5 days until they are ready once you initially soak them. Start with 1/2 cup of lentils in a 1 quart container and fill it halfway with water. When fully sprouted they will fill out the container. Soak for 2 days at the beginning. Flush them with fresh water once every day until they are fully sprouted. When I begin to see the first sign of leaves forming, I refrigerate them in a closed container to slow their growth. Then flush them once every 2 days as you use them up. They can literally be added to almost any dish; smoothies, salads, stews, soups, etc. I always add them in raw after any meal cooking is done. Whole, natural food that is full of nutrients.
"You might be thinking to yourself: How much is an ounce? Well, it's 1/5th of a 5-ounce bag of seeds" As a European (or really anyone outside of the USA) watching this: BRUH.
I think his goal was more a visual demonstration here, to be fair. I use ounces as a measurement, but haven't the faintest idea what an ounce of, say, oregano looks like.
you might take a stab while you're being European and everything to learn how to use a Parenthetical phrase .As for the take that the rest of the world shares your opinion, Well let's just take baby steps, first The grammar Then we will deal with the small soul stuff.
@@scottheshot1 While you're attempting to correct someone, you might want to consider a little refresher on punctuation and capitalisation. What's the error on Poïpoï's comment, anyway?
I've recently switched my oatmeal to organic. I always used Quaker oatmeal in the past, but there have been reports that most familiar products made from oats (in the US) contain traces of a chemical that is used to keep the oat plants upright and not falling over so more can be harvested with less losses. Some products that were specifically mentioned in the study were Quaker Oats and Cheerios cereal.
Yes, and that chemical has many studies proving its safety when used this way. There’s no reason to fear Quaker Oats and pay more for organic. Organic crops use pesticides, too. It’s a marketing label.
A lot of these, including cottage cheese, lentils, peas, and spinach are frequently found within the Indian cuisine. If you guys are looking for ways to cook these options, I’d highly recommend learning various Indian foods that incorporate the protein options.
A lot of people focus on the amount of protein but quality matter too. 'Protein' is actually a number of amino acids, the most important of which, are the 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Essential amino acids are amino acids that humans cannot make, so we have to get it from food. Most plant sources are lacking in the amino acid methionine and also lysine. There is a score called the Digestible Indispensable Amino Acid Score (DIAAS) that measures protein quality, and most plant protein sources have lower DIAAS than animal sources. The DIAAS takes into account the amounts of different amino acids that make up a 'complete' protein. Chick peas are probably the best sources of plant protein in the terms of DIAAS . Wheat is actually one of the poorest quality plant sources of protein. Not my video, but this video goes into protein quality a lot: ua-cam.com/video/hJNF2_dCWkg/v-deo.html
When eating different sources of plant based protein throughout the day this effect is almost completly irrelevant. They complement each other and form full protein. Legumes, lentils etc have enough lysine to offset whole grain protein sources.
Thank you for this comment! My body does NOT respond to plant protein the same way as animal protein and it drives me nuts when I constantly see "influencers" acting like they're the same.
My easy simple diet: 1)5 eggs Omlette w bread (35g) 2) 500ml milk (15g) w 1 scoop whey powder (25g) = Total 40g 3) Chicken Breast,Rice (35g) or tuna can/Bread (40g) 4)and cottage cheese 0 fat. 30g w banana or some fruit
Mung beans is definitely one of the most underrated source of protein. For my fellow South East Asians here, these made into special porridges are one of the best tasting and also nutrition dense food anywhere.
They make JUST Egg out of that too. It's only over in America right now though, so here in Britain we gotta wait a bit. Worth it though, because it's like having scrambled chicken eggs only without the bad cholesterol, and exploitation and murdering of chickens. Can't go wrong.
Thanks! 77 going to 78 in 20 days. Considering a weight program and mostly swim these days. Fortunately, we have both a gym and small pool where I live. Thanks for this info. I will continue watching your videos as I consider a weight program again while I continue to sing which can also require a lot of concentration.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/10-high-protein If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
In response to you not liking cottage cheese (I love it!) is you can add it to your smoothie with other things such as fruit & protein powder not only to bypass the taste but to make it super rich and creamy in texture. So when making a green smoothie with spinach & fruit, this could be added to make it less watery. Keep up the good work! Go team Athlean!
Hemp seeds contain all 10 essential amino acids and are a rich protein source. This makes hemp seeds and products using hemp seeds a good protein source for people following a vegan diet. Per 100 g, hemp seeds contain more than 30 g of protein
@@SchuitPersonalTraining this is incorrect. There are 20 amino acids, 9 of which cannot be manufactured by your own body. Those 9 need to me obtained though foods we. You listed some complete proteins, but there are many more sources, including plant-based (quinoa for example) that are either complete or incomplete. If they are incomplete you may need to combine sources. Whole point of this video.
@@zslev i mean the 8 essential amino acids in the foods I named are 1. Isoleucine 2. Leucine 3. Lysine 4. Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan and 8. Valine. So which other amino acid are you talking about? I read this in a sport nutrition book supported by hundreds of scientific articles. But maybe there’s multiple opinions on whether there’s 8 or 9. So I’m not “incorrect”
great list! Broccoli is a protein powerhouse also. 9 grams of protein for just 75 calories. That's 3 servings that also leaves plenty of room on your plate.
Hello Jeff, I just wanted to thank you about pointing out the difference between parmigiano reggiano and other cheeses as I live in Reggio emilia wich is the 'reggiano' part of it. I also wanted to mention mushrooms as an alternative source of protein and different compound beneficial for the body wish you may consider for your next video on nutrition,thanks,ciao.
It's a balancing act of protein content vs calories - so depends on how closely you're watching your calories. Legumes, nuts/seeds, cheeses, pastas - all bring good protein counts, but also bring high calories per serving. If you're not worried about adding extra volume to your meals, then stick to the recommended serving sizes and have fun. If you want to maximize the volume you're eating, then other sources of protein may be better suited to you.
@@superfitme4695 Agreed . If you trying to stay in a calorie deficit , you Really have to look at the ratio of protein per cals for the day. I try to balance it all the time , and it gets frustrating.
I get volume by adding half a pound of broccoli or cauliflower or spinach. Half of my plate is green but at least it fills my stomach and i don't feel empty 😂
Some of these arent even that great overall. Spinach is great for you but it's only about 3% protein by weight and it's physically bulky, so a whole bag of spinach has about 6oz/168g which is only about 5 grams of protein. Great if you're on a diet, not so much if you're trying to add more protein to your diet since that's the same amount of protein as half a glass of milk, 3/4 a slice of cheese, or about 1/3 of a hamburger patty. For an average size man of 170lb eating a low-moderate amount of protein (0.7g/lb) you'd need to eat around 9 pounds of spinach a day.
@@arthas640 I would say the qualety of protein or the proteinvalue per calorie is most important: Proteins chanes are build out of aminoassets and the aminoasset most importent for building muscle is Lysin. So you should look for the lysincontent in foods as well. And the content per calorie, because it will allow you to eat way more of it: No wonder Lysincontent is high in redmeats, tuna, hard cheeses and lentils. But now to underline my point: lentils have twice the amount of lysin compared with pees, but pees have half the calories. Also depending on the diet and dietplan calories can be important: If you fast during most the day but try to eat 3000 cals in a short window nutriendens foods a key, because you simply can't eat enough without them.
Wow! This video should win an award for the most clearly presented informative presentation on this subject.. Especially helpful is what the portion actually looks like on a plate. So much helpful info in such a clear and campact space. Thank you for sharing your knowledge. Impressive. Wish I'd seen this video sooner.
@@richoneplanet7561 It’s not good at all, average human needs roughly 200 grams of protein by Jeffs logic in the video, pasta has 7.5g of protein per 200 calories and you need 200 calories per day on a diet so that’s 75g if you eat purely pasta. Less than half of your daily protein need, Terrible video
Buckwheat should certainly be on this list. A complete protein (13g/100) with way more flavour than quinoa. You can buy buckwheat pasta and flour too, a great high protein AND gluten-free alternative for those that need it.
Buckwheat has a relatively high DIAAS score at 68 as well, compared to oats at 43 or whole wheat at 20. Still can't touch any meat based source though when it comes to digestibility of the proteins. All meat based sources are over 100.
DON'T forget the deep green stuff. There is even something about cabbage as it , or other crucifer type veggies - Mustard greens and broccoli, and brussels sprouts, seem to have a hand in preventing nosebleeds in those whose capillaries in sinus areas are closer to surface (I often stand on one hand for a bit, shifting to other, and then to two, which really wakes you up. Many people do get nosebleeds when doing this for over a minute or two or three, and cabbage - probably with a lot of K-2 seems to totally prevent it)
The guy actually seems to give really good advice. So many fitness/diet/nutritionist influencers full of utter bs, trying to sell you garbage. Jeff seems pretty passionate about giving good advice. Liked all his videos so far.
Jeff do you know about Protein+ High Protein Pasta? Barilla makes it, it has semolina wheat, pea protein, lentil protein, chickpea protein and maybe other stuff protein. It's 10-15g protein per serving dude but if you eat double serving it's 20-30g
lol when you do the math on that, based on 2000 daily calories its like 79% carbs and 20% protein, less than 1% fat.. What kind of crap macros is that? if you want protein theres a lot of way better options
Love how you included cottage cheese. Impossible to find where I am (Taiwan) but it’s so good. Mix it in with your tuna salad sandwiches instead of mayo and u WIN. Also… more focus on beans! Chick peas are another high fiber high protein food that goes so well in anything Italian! Lastly, chia seeds mixed in your oatmeal adds tons on fiber, nutrition and protein… Good video bro. Keep it up.
That's the wonderful thing about chia seeds: you can add a spoonful to tons of foods: oatmeal, granola, yogurt, or added to almost any baked good. A popular diet drink is to grind them up a bit with a mortar and pestle and mix them with water and any flavorings you like, they swell up and their high fiber content fills your stomach without eating much calories and contains tons of omega fatty acids and minerals like calcium, manganese, and phosphorus. They're roughly 1/3 fiber by weight and it's mostly water soluble fiber which is the better kind (insoluble fiber can potentially make constipation worse and doesnt provide as many health benefits like lowered cholesterol which is is one of the reasons oatmeal is so healthy)
Here in Germany there are two types of traditional cheeses called Harzer and Hartkase which have insane amount of protein and almost no fat. With some pesto or hummus they taste pretty decent too. Not sure if you have that in the US but worth having a look. Same goes with Skyr which is an icelandic type of fermented "yoghurt".
A lot of people say that they don't like quinoa, but it's because the quinoa is cooked plain. I usually add cumin, cayenne pepper, some sea salt and extra virgin olive oil which gives it a great taste on its own! Then, you can have it with the lentils, spinach, or a wide variety of vegetables or legumes to go along with it for a hardier meal!
As someone who is getting into healthier foods, I wasn't a fan of quinoa the first few times I had it. After about the 4th or 5th time, I started to like it. I think many ppl want to think of it as rice. Once you think of it as your own, it helps. I don't think it's bad at all. Gotta add some flavoring. For a while I was putting soy sauce in it.
@@Ka_Gg I always tell people when they tell me that they don't like quinoa, it's because who ever made it, didn't add any spices to it. It does need help because on its own, I don't think I would eat it! When you add spices like cumin, cayenne pepper, extra virgin olive oil and such, it is great! Obviously, there are many other spices you can experiment with, but these are my go-to!
@@Deathhead68 Agree on beans! Have some kidney and pinto in the pantry. Thing I love about the NY is the versatility. Can sprinkle it on pasta, meats, beans, etc. Cheesy flavor without the guilt.
@@jardel_lucca Around $5 to $6 where I live. I hit my meals with around 1 tbsp and it lasts a month. So 20 cents per serving and you get protein, fiber, and a full B complex.
Thank you for your PSA about parmesan reggiano, it's completely different and tastes so much better than the imitation. So much better and I feel like a lot of people have never even tried it here.
I would even say protein in grams per 100 calories is better because some foods have a high amount of protein per 100 grams and also a lot of fat which makes it harder to get your desired protein intake while being in a deficit
Would be great to list these foods' protein contents in grams per 100g (as a percentage). Using antiquated measures such as cups or ounces just makes things a bit confusing as it's not really "oranges to oranges" comparison anymore. Thanks for the video, however, great info as always.
Bro he's an American...what else do you expect 😂😂😂....they will use anything but the metric system (Just joking tho....thanks alot Jeff for being a constant guide in my fitness journey)
@@pachukoking29631 cup is about 250 ml. Weight would depend on density of whatever you measure. I hate when cooking recipes use arbitrary methods instead of grams
I’ve been struggling trying to figure out how to up my protein without the standard sources. Thank you so much for this video! Permission to be creative ☺️
I am a huge fan of seasoned black lentils and chicken breast for my lunch at work. Flavorful, filling and for the amount of food you're eating, the calorie count is fairly conservative. I boil one cup and I get two meals from it, with a chicken breast in each. The fiber slows your digestion way down, so you're good for the rest of your shift. Also, I work out right after work, and I'm still comfortable enough that I don't need to eat before the gym. It's a great meal option.
Here's how to consume Cottage Cheese in a form of shake if you naturally hate it: 1 banana 1 cup of milk 2 spoons of oatmeal flakes, 1 spoon of honey 100 grams of cottage cheese Warm up the milk a bit and blend them all together. Enjoy your shake.
Good tips, oats with protein boost from the cottage cheese, I do that often myself. I do like to do it a bit diferently, I like frozen beries. Tastes great, and you get a nice pink color
thank you. A great addition to oatmeal is, in the last 2 minutes of cooking time whisk in in a steady stream 1 of more egg whites. You don’t taste them with 1-2, but it really lessens any blood sugar spike and the fullness and energy lasts much longer, plus they add a lightness to the oatmeal and make it less dense
The idea Jeff is trying to convey with this video: if you're looking for more protein, substitute regular pasta for whole wheat pasta, but go for same amount of calories than regular pasta. (he should've said this in the video tho, as a main point and I think this is where all the confusion comes from). But I 100% understand what he means because I've been watching Jeff for years and years. Although I understand why a video like this could be really bad for the uneducated. The idea Coach Greg is trying to convey (very rightfully so). You have to look at the % of protein per calories to know if a food is high in protein, which, mostly none of these are. Both guys are right if you are looking from their perspective. Just add both videos together and you get the perfect video. No need to hate on any of them. If you think this comment is helpful, get it to the top. We don't need to start a battle.
This is not a "eat this to supplement protein" video. This is a add those to your foods if you want that little extra without eating more meat based products (dairies are so so ) But yeah different people interpret things differently.
Loving your videos. FYI I used to detest cottage cheese until I was told to try it with a bit of black pepper. Now I love the stuff. It's a simple trick that can even be pulled off when looking for a snack at most gas stations and convenience stores. 👍
You’ll want to add hemp seeds to that list. 35g per 100g, higher than pumpkin seeds and its a complete protein. They work great on porridge or in smoothies, anywhere really. Good to see so many vegan options on your list 👍
@@taichiworld That’s a pretty high count to get 35 gms protein. Of course the fat makes them delicious! I have eaten them before. I’m going to shop for some.
Can you make content on how to combine other foods to make a complete protein? Love the wheat pasta & peas hack, however I don’t eat whole wheat(it’s heavy in my body) I tend to eat brown rice & quinoa pasta. We would love some info for those who don’t eat meat or dairy in general! Much love & gratitude for what you do & share! 💚
it’s always weird to me that even when jeff is plugging his own products on youtube he never mentions any of the deals or specials going on. he’s got multiple discounts and sales and bonuses available for christmas and he never mentions them and barely even mentions when a new program comes out. so strange.
It could be that he doesn't want to confuse people that find this video outside of the sale's duration. The model he seems to use is make videos to give information and maybe get people to buy a program (usually AX1). Those are the people he markets via emails of new programs and sales, since they're likely to buy more stuff.
It is a weird marketing move but it makes sense when you think about it. Athlean-X (the company, which Jeff owns) treats us as two different audiences basically: people who stays on UA-cam consuming the free content, and people who bought a program. It is more likely for a person who already bought a program to buy another one, so they push the new deals and programs to those people. By keeping the UA-cam channel clean of this "buy this new thing" pushes, the audience on UA-cam stays happy with a channel who keeps giving away free content without forcing anyone to buy anything. He stills talk about his programs on the last seconds of the videos, and they publish ads on the internet, outside of the UA-cam channel. At least, this is how I see it.
I think it may have to do with keeping the content seemingly less biased. when actual information is presented and something is being sold, it is much easier for people to dismiss it as a commercial.
Jeff should visit a german speaking country and try all the different cottage cheese types there are. Every region has their own dairy and cattle that influences the taste by a lot!
Quark is for me one of the best low calorie high protein foods available with 15g protein per 100g and only 75calories and minimal carbs. A pot of this mixed with a scoop of protein powder I use works out to be 55g protein and only 280 calories. It turns into something like mousse and is delicious
Its best to eat about 30/40g of protein max per meal. Too much protein intake in one meal will go to waste. If you would split this meal in half and eat the other half later on that day it would be a perfect low calorie meal.
Same goes for quark added to just about any indian dish like palak paneer or many of their lentil recipes called dal, daal, or dahl. Many indians are vegetarians and adding a bit of quark to their lentils balances out the amino acid profile, adds more protein, and adds more nutrients to the dish like phosphorous and calcium. A low fat dal with quark eaten with whole grains is packed with protein, fiber, and pretty much every nutrient your body needs in a very low calorie, easy to eat, easy to digest bowl.
Jeff that shameless plug was timed great; enough so that I looked into the protein powders you sell. I actually really liked the ingredients used but like you said processing matters greatly in terms of bioavailability and efficiency. Is there somewhere i can find the sourcing of these ingredients/could you make a video on it?
thank you so much for providing alternative sources of protein for body builders who dont want the "classic" sources. great info, thanks for showing people how to turn their plant proteins into completes
Great to see my preferred foods confirmed her, Jeff. Great whole food. Healthy diet. Very tasty too as individual ingredients, and very versatile in a ton of recipes.
As a lifelong vegetarian I appreciate this video. Some of these I was already aware of (e.g. cottage cheese which I love so glad it got a mention, though some brands aren't that great), but I did learn some new things too.
Thanks for the tips. My mom always used cottage cheese instead of ricotta in her lasagna. I'll try that with whole grains, spinach, lean beef or turkey, and add in protein powder.
I was dead sure lentils was going to be close to the top here, and I wasn't wrong! I usually mix cottage cheese with berries and a light sprinkle of oats, but adding cinnamon opens up a whole new type of taste!
Tofu or tempeh are pretty good sources of soy, and are basically not processed at all. Quite nutrient dense depending in the type. A lot of people don't like tofu but imo that's because they don't realise it's a sponge so takes flavour of what it's being cooked with.
A question about the protein amount that is mentioned in food like peas, beans and lentils: are they dried or boiled with these numbers? Because there's a huge difference in size, density and weight depending on which it is, and thus the amount of protine per measured amount of said food will of course differ as well.
@@kensdc Yes, that I'm well aware of. The reason why I ask is that often when people (even fitness experts in some cases) talk about the nutrition values of food they forget to do the calculations from what the label on the packaging says to what it actually is in an edible form. A bag of dried chickpeas has 20g protine/100g. Cooked they are about 6,5g/100g.
Generally they assume lentils are cooked in a standard 2:1 water to lentil ratio for the purposes of nutritional labels, you can cook them into more of a paste (or as some Indians call it a "gravy" that certain forms of dal take) which has far more protein to weight then a thin soup like lentil dish. You can also roast the legumes which concentrates their nutrition. As for beans they assume a roughly 2:1 or 3:1 ratio which is the amount of water a bean will take in and still remain whole. Peas they generally measure raw or blanched, so they have the same amount of water as when they're sitting on the vine, the same is also true for edamame.
I have never, ever taken down notes and added to my phone, until this video. I love how it is simple stuff which is easily and readily available. Am thinking specifically of the peas, pumpkin seeds and lentils. I do have a request for more food based stuff. I am 47 now, I try my best to train by doing weights and also running (Iove running!!). The days I do my weights....the day after, I am totally mashed!!! Tired and hungry aaalllll dayyy lol. I think i am eating OK, I try to drink my two litres per day........what am i doing wrong? I eat, then barely two hours pass and I am seriously hungry again!! Any suggestions would be welcome, and keep up the ace work!
Great list, I love peas 🥰 Don't forget hemp hearts! 10g of protein in just 3 tablespoons and they are absolutely delicious. I'm allergic to soy, dairy, and eggs, so alternative protein sources are a tough one for me.
@@philipvankampen6432 I love nutritional yeast! It's the only way to get a cheesy flavor to anything since I can't have dairy. I make nacho cheese and an alfredo sauce with nutritional yeast 😊
I have oatmeal ( or as we say here in Scotland, porridge) every morning, I have it with almond milk and cinnamon and I whisk in egg whites at the end. Top that with some blueberry’s and a little maple syrup it’s so good and fuels my training plus keeps me full . Win win !
Really glad you mentioned pasta. Many people forget that gluten is a protein. Most flour (main ingredient in pasta) is about 10% gluten. So, for 100g flour, you get at least 10g protein. Now, make pasta with something like eggs (egg pasta is a thing), and you get even more.
@@Littlebpaulmuller-Owner I'm not sure that's accurate. Some cultures get almost 100% of their protein from gluten. If they couldn't digest it, they would be deficient, but they are not.
While spirulina might be high in protein per cup, it has an exceptionally low protein-to-iron ratio. If you ate a cup of spirulina, you’d put your liver at toxic risk. Your best best is vital wheat gluten: 92g of protein per cup and only 4mg of iron.
Hi Jeff, I wanted to ask you your thoughts on Lupins (lupin powder) as a protein source. Many studies tout it as an excellent health food, and its protein content looks to be off the charts - between 30g and 50g protein per 100g. Keep up the awesome work, and thank you for yet another priceless video.
I've been following Athlean-X since 10th grade and honestly,that's one of the most sensible thing I've ever done.I learned a lot of useful information from this channel the past 7 years than from my so called "gym instructors" and it saved my from serious injuries.Although,I've been scouring through the channel for a long time,but I couldn't find any videos related to collarbones and its joints.My collarbone joint pops whenever i get my shoulder into external rotation and i can literally feel the ball coming out of the socket and going back in after i return to a normal position.It would be helpful if we can get any information about collarbones and mobility drills to fix that as well. P.S : Does anyone have any idea about how I can get Athlean supplements in india?.I've been trying for a really long time.
If you have access to a trustworthy orthopedist, I'd really suggest you make an appointment. Shoulders are delicate, and complex...get an MRI if you can afford it. I used to have similar problems sometimes when I'd play tennis. A few years layer I ended up with a massive labral tear, which had likely been developing for a long time. What you're doing right now does NOT sound like it's doing your labrum or your rotator cuff any favors. Again, shoulders are really fragile and complex and not really the part of your body where you want to be trying to DIY your own medical diagnosis or try to find answers via UA-cam comments sections. Also, trust me when I tell you that you do NOT want a labral tear.
personally speaking, about getting AX supplements in India, i donot think it would be possible... not to mention while these supplements are effective they are ridiculously expensive... so i would recommend smt more like Optimum nutrition whey, which retains effectiveness, but is readily available and cheaper
@@Ace_Hunter_lives I agree about seeking help. The phrase "i can literally feel the ball coming out of the socket" reminds of many of my running friends describing joint/muscle pains. They use the phrase "it doesn't hurt too bad". I like to say it's not supposed to hurt at all, something is wrong and your body is letting you know. Get help before it fails completely.
not all proteins are the same. different proteins are made of different proportions of various amino acids. you need the right proportion of AA to build muscle. the rest gets converted to energy. (imagine having parts for one car plus one hundred tires. you can still assemble only one car). proteins from animal sources have the best AA profile. only something like 1/6 of plant proteins can build muscle. a second issue is the ability to absorb the protein from food. animal proteins are also higher in this aspect.
There's a few of those i knew about, but some that really shocked me. As a cyclist, protein is a really important part of my diet, and the carbohydrates elements are something I always look for too. Obviously not for muscle mass, but for maintaining lean muscle and making sure those muscles are up to strength. Pardon the pun, but definitely some food for thought in this video. Thanks
@@ex7229 loool doesnt take a expert to know quinoa is a high carb food and not high protein. If you think its high protein you probably dont know how to read a nutrition fact dont you ?🤦♂️
@@ex7229 I mean, the guy in the video is using dry weights and doesnt even consider the DIAAS score of the proteins listed. 3 ounces of dry legumes will turn into 6-7 ounces when cooked, there goes all your supposed protein density. Not to mention he didnt list the carb amounts in these foods as well. Even white flour has 11-14g of protein per 100g, yet you dont stuff yourself full of white bread for obvious reasons.
This is a very cool video. I recently went through my own process of looking at "tricky" foods and also discovering that a lot of foods presented as "high in protein" are not. After loosing 20 lbs and starting to be more concerned about maintaining protein in the diet for resistance training, I wanted to balance calories reduction vs. protein intake. i was curious which foods had the most "efficient" ratio of protein (g) to energy (cal) to balance the need to regulate both energy and protein input and consider the most protein for the least total energy. The results where interesting as many foods touted as "high protein are in the bottom 50%. - Lettuce and cucumbers came out ahead of most whole grains and whole milk (all in the lowest 25%) - Lentils, cheese, and eggs, even skim milk in the bottom 50%. - Spinach is in the top 50% and beats Salmon and Ka'Chava (the meal replacement made of "superfoods") - White chicken and Greek yogurt are almost as protein dense/energy as Spirulena and much more patletable - Egg whites beat them all (but have a lot of sodium). - The maximum possible score is 25 for pure protein (4 cal/1 g protein). - This is particularly useful for dry foods that need to be cooked in water (pasta, oatmeal, beans) because we ignore the extra water weight when looking at the dry protein/grams. Their rehydrated protein/weight ratio is lower but the protein/cal won't change. ------ 1 Most whole fruit 2 Brown rice, Granola 3 Potato , White rice 4 Almonds, Milk (whole), Oatmeal, whole grain bread 5 Pasta ------ 6 Cucumber, Iceberg lettuce 7 Black Beans, zucchini 8 Lentles, Brussel sprouts, Jarlsberg cheese 9 Egg 10 Chard, Dry Roast Soy Beans, Skim milk ------ 11 Salmon, Ka'Chava 13 Spinach 14 Ground Beef (93%) ------ 18 Greek Yogurt (no fat) 19 White Chicken 20 Spirulena 21 Egg white
It's not really difficult, Tuna fish, egg white and protein powder. All of these are really low in kcal and really high in protein and only one of each of these is ca 60 grams of protein
Love my bowl of oatmeal each morning that I've been eating for the last 10 years or so. I microwave a 1/2 cup uncooked organic rolled oats and add 1 to 2 tablespoons almond butter, 1 teaspoon organic saigon cinnamon, 1 teaspoon Benefiber, and half an apple sliced thin or half banana to change it up. It tastes amazing! Can you tell me your thoughts on this mixture being consumed each morning and also what you think about the regular use of saigon cinnamon?
Just started doing your perfect PPL workouts. I’ve done AX-1 and Beast before but started slacking and trying to get back in it. Question, can you introduce TNT workouts into the PPL for muscles you feel that might need more work like with AX-1? And if so, where in that week of PPL should they fall? Thanks for all the great content.
@@mihailmilev9909 he has workouts called TNT that specifically target 1 muscle. In his AX-1 program you can choose 2 TNT workouts that get filtered into the week along side your existing workouts. They can be stand alone workouts or paired with AX-1 and used to help your “slow to grow” muscles.
@@the_grinch_life1187 TNT is meant to incorporate bro split into the 3x/week split, if you already do his perfect PPL 6x/week, there's no other day to add TNT in.
For cottage cheese if anyone is looking to make it taste better. Add in frozen blueberries, frozen dark cherries, get some Walden Farms Caramel Syrup, add that in. And if you need more protein, your fav protein powder. Makes for a good snack and a lot of protein.
Used to love cottage cheese. Didn't even care that it wasn't that good for the body. Then I discovered where all vile dairy comes from 🤢🤮 ua-cam.com/video/S91iFLVZq0A/v-deo.html Also, dairy's full of trans and sat fat and bad cholesterol which clogs the arteries. So absolutely no good for sports performance in any way whatsoever 🥴
Protein isn't just for building, but also rebuilding and sustaining cells, and DNA. We are in constant decay and carbs+protein is needed to rebuild and sustain otherwise it'll be a loss. I seek at least 50g per meal, yet i don't mix my carbs and fats in each meal. Carbs for the morning, fats later
Yep, and nice plant based protein sources are not full of artery clogging trans and sat fats, or bad cholesterol. Add your favourite sauces, herbs, spices to them, can't go wrong 👍😊
@Joseph Jones You have the right idea of not mixing fats w/ carbs. Although I want to say it would take about 3 days to get those carbs/sugar out of your system so you wouldn't engage The Randle Cycle. Depends how much carbs you're eating. Have you considered going meat-based ketogenic or Carnivore?
@@Johny40Se7en Cholesterol is cholesterol. There is NO such thing as " Bad cholesterol ". Chronic inflammation causes heart disease, not cholesterol. Chronic inflammation caused by a diet that engages The Randle Cycle ( mixing carbs w/ fats over time). Just eat a species appropriate diet.. lose the carbs/sugar & you'll never have to worry about heart disease or cvd again.
@@banparlous2552 That's a common misconception. There is indeed a thing as bad cholesterol. Our bodies make our own, we don't need to chug down the corpses, lactations or ovulations of other animals to add to it. That's how the lovely vital arteries clog, especially as we get older... Some great info about plant based nutrition 😉🧐 ua-cam.com/video/opWIQE8IYxc/v-deo.html
@@Johny40Se7en No, it's the repeated engagment of The Randle Cycle that causes chronic inflammation. Chronic inflammation causes heart disease/CVD, not cholesterol. Besides, humans are Carnivores, the N14/N15 collagen isotope testing has proven that. You're wrong on all accounts. Sorry 'bout that.
This is an interesting video and does give a pretty good list of gross protein found in different food sources. I think it should be taken with a grain of salt (no pun intended). It doesn't touch on the net protein received from each source based on Digestible indispensable amino acid score (DIAAS). Things like grains and peas are relatively low on producing anabolism in the body , for protein synthesis, on their own compared with animal proteins or cheese, and should be paired with foods that add more of the low/missing amino acids. If you were to, for instance, consume one type of plant protein only, the unutilized excess amino acids that come with the lower levels of essential amino acids would be burned(catabolized) as energy through oxidization and can increase urea and ammonia in your body, making your kidneys work harder. Long story short, don't just focus on the total number of grams of protein, but also the quality of protein. Furthermore, it is important to source your protein, and all food really, from ethically sourced whole foods when you can, to address any toxins that can come with them, but that is a whole different subject.
I'm a 52 year old female who just had a DEXA and was told I'm SkinnyFat and to be aware of sarcopenia. My doc said to stop my 25+ year long vegetarian diet or at least to quadruple my egg intake because NON animal protein sources are good for times of lack or for those who can't be choosey in a third world country, but plant protein doesn't do much for the body systems on the whole. He said my body is CRAVING amino acids (which apparently explains why I graze all day) and now I have to eat bone broth protein in greek yogurt for 3 months and take an additional glutamine capsule. My bones are fine now but won't be if I don't start eating animals. Also, my skin is weird compared to my friends my same age... zero turgor. yay. I'm learning how to choke down bi-valves first, then fish, then poultry, then maybe beef. I was never a vegetarian for health reasons or for the love of animals but more because I prefer produce/carbs and chicken and beef grosses me out, so it was easier to become a vegetarian so that people wouldn't make me eat their expensive grilled steaks or nasty meat loafs. I'd just eat more potatoes and salad, but never sought out plant proteins. Btw, everyone who sees me would describe me as 'lean'. I'm 5'8" and 128 pounds with a 29" waist.... but I'm just bone and fat at 33% body fat--- OFFICIALLY OBESE. Started heavy weights. Wish me luck!
@@KJB0001 Just eat more soy or mycoprotein (Quorn, etc.). You don't need eggs to get more protein, and both soy and mycoprotein are very high quality protein.
@@Magnulus76 all my research points away from Industrial soy (estrogenic, glyphosate/endocrine disruptor, high histamine/MCAD, goitrogenic, Leaky Gut/phytic acid). Nutritionists are now calling it and ANTInutrient
@@KJB0001 Almost all the soy produced in the US for human consumption is non-GMO. Soy is healthy to eat in moderation and isn't associated with any of those conditions.
I was surprised to learn that tahini sauce contains a lot of protein, around 18% of its mass is protein, and if you consume the sesame seeds themselves you get 26%. I eat a little of both everyday already (middle eastern cuisine), but I don't think I will increase it because there's too much fat in them.
You cant measure if a food is high protein food based on mass, but based on calories per mass and only then the protein amount of that. As you rightly pointed out for that manner are "high" in protein based on mass but it would be very stupid to consume them in any relevant quantities to reach the protein needs because they are very calorie dense. So like I mentioned before to judge if a product is protein rich it needs to be judged on grams of protein per 100 calories and not on total mass.
I've always been a fan of pond scum 😆 Thanks for the video. This was super informative. I'm getting a little tired of just having chicken and beef and these are some awesome alternatives that are also healthy
With meat I'd suggest finding recipes you like to add some variety. I once got a mountain of cheap but good quality ground beef and it was my main protein for months but i got burned out on hamburgers pretty quick so i started stir frying it, adding difference sauces, made meatloaf, etc to add variety. Hot sauce is also great, if you eat the classic rice-chicken-broccoli combo (or similar) finding a sauce that's good on that is a game changer. For me that sauce is Nam Phrik (aka Phrik sauce, Nam Pla Phrik, or like 10 other similar names) which is a 50/50 mixture of lime/fish sauce with minced garlic and thai chilies added, sounds weird and maybe gross but it's salty, sour, a little sweet, and spicy and it goes great on rice, any meat, and even some veggies and adds a ton of flavor to any dish for zero calories. Same goes for soy sauce, oyster sauce (which tastes salty and savory, not fishy at all), or pretty much any seasoning.
I have been vegetarian for a few years now, it is really easy to get nutrition if you know what to eat. I would recommend recipes with lentils, I eat chickpea pasta regularly and that has crazy dense protein and nutrients. Spinach, broccoli eat lots of vegetables. Oat milk is amazing and it tastes way better than any other milk substitute. How I started is by reading the nutritional content on everything I buy while shopping and I mean everything. You start to get a really good understanding of what is nutritional and what is not. Take a vegetarian multi vitamin every day and an algae dha omega 3 capsule every day. you’ll be set
I used the Plant-Based Protein Pasta by Barilla. It’s wheat and Pea Protein. 10g of protein per serving and only 30g of Carbs. Mix it with a beef or chicken and it’s gold. I make a pasta with meat and shredded Parmesan Cheese and the Protein/Crab ratio is really good. It eat it almost daily for dinner and vary up the meat and sauce I use as well as the type of pasta like Penne, Rotini, and Spaghetti. Also, mix your cottage cheese with protein powder and some water (or Milk or plant milk) and it’s a yummy dessert. Add some Stevia to sweeten it up more if you want.
I guess it's how it's done in America... But it was a bit confusing the use of a "cup", "ounce" mixed with grams. A X g per 100 g would have been easier to follow. Great channel and video though!
Yeah, the majority of his analytics come from America. And you simply don't measure in grams in America (For the majority of population, there technically are some gram measurements). Cups, ounces. So X per 100g would've meant nothing to most of his viewers, sadly. Thankfully, there's an easy conversion: 28.385 grams per ounce ( Can round if you'd prefer: 28 grams per ounce). If you want exact measurements, you can always use Google. Just "Grams in an ounce" to bring up the calculator. Using this, you can tell the following: 226.796 grams per cup. So X g per 100g can be equated to X g per roughly half a cup is accurate enough for the vast population. It's technically a little over 113g, but you don't need exact numbers if you aren't lifting 500+lbs. Final reminder: 8 ounces in a cup, so 4 ounces in half a cup. Hope all that helps :^)
Would nice to see the entire macro break down for each item mentioned, aswell as caloric density. Also for all the cottage cheese haters out there, just give it a chance. I use to absolutely hate it but after putting up with it for a month. Ive been addicted to it for about the last 1.5 years and eat about 2lbs of it a week in various ways. Give it a chance !
A Polish friend in college made a dish for me that was very simple , cheap and tasty, penne pasta, cottage cheese (stirred in until it sort of melts), peas and Sopocka (Polish cured ham). Would highly recommend you try, especially since 3 of the ingredients are in this video lol
There is a no B.S. way to get lean that works every time. If you are looking to shed body fat and look your best, check out this video here: ua-cam.com/video/JS8RgIDSSwQ/v-deo.html
@@reallyskeptical bro u literally commented this. You didn’t speak it. Just cut the last sentence and fix the first one before you post it 💀
Best way to cut weight quick af. Smoke da meffff. 😂😂😂😂. U gonna shed them pounds.
The Italian in me appreciates the Italian in you setting the record straight on Parmiggiano Reggiano!
Excellent video! Note that sesame seeds are actually the highest seeds in protein. However, they're difficult to eat unless you consume them in the form of tahini. But tahini is made with vegetable oil. And that can be problematic considering the use of terrible vegetable oils are used in American food production.
One other thing. Cottage cheese is the curds in curds and whey. It tends to be a bit toxic to many people and is the main reason why some children are allergic to cow's milk.
Please jeff i need something answered im 47 and I just lost over 40 lbs in the last year and I've also been throwing the weights around in the last 6 months how much protein can I eat in a sitting? From my understanding one can only eat 30 grams of protein every 3 hrs, I can't figure out how I can eat 200 plus grams in a day Please help me understand this. Thanks keep the videos coming
1 - Pasta 5.8g / 100g 1:10
2 - Peas 5.4g / 100 gr 1:54
3 - Parmesan Reggiano 40g / 100g 2:40
4 - Spinach 3g / 100g 3:47
5 - Pumpkin seeds 30g / 100g, someone says 19g / 100g 4:37
6 - Cottage cheese 13g / 100g 5:36
7 - Quinoa 4.4g / 100g 6:40
8 - Edamame 8g / 100g (can't find any edamame with 21g per cup, usually there is 18g) 7:24
9 - Outmeal 12.5g / 100g (Quaker Oats) 8:16
10 - Lentils 9g / 100g 9:05
11 - Spirulina 57g / 100g 9:37
I would add
Soy flakes 41g / 100g
Hemp 32g / 100g (Cannabis sativa seeds)
Chia seeds 17g / 100g
Chickpeas 8.9g / 100g
Kidney beans 8.7g / 100g
Not all super heroes wear capes
yooo, on behalf of all of us, thanks dude
That's mixing cooked and uncooked stuff, but it's nice that you broke it down like this! A high-quality dried pasta will be 13-14 g of protein per 100 g, which is a relatively good portion size once cooked.
Thank you on behalf of those 95% of people who don't measure stuff with their body parts
Dude these are wrong. Jeff is not telling the amounts of protein per 100g. He's saying is per ounce.
1- pasta : 1:10
2- peas : 1:54
3- parmesan reggiano : 2:40
4- spinach : 3:47
5- pumpkin seeds : 4:37
6- cottage cheese : 5:36
7- quinoa : 6:40
8- edamame : 7:24
9- oatmeal : 8:16
10- lentils : 9:05
BONUS : spirulina : 9:37
Those 10 I eat everyday 😂, except 5.
But, I ate a lot of Sweet Potatoes.
thanks bro
👍🏻
The real heroe, thanks for the timestamps man
You're the real mvp
1- pasta : 1:10
2- peas : 1:54
3- parmesan reggiano : 2:40
4- spinach : 3:47
5- pumpkin seeds : 4:37
6- cottage cheese : 5:36
7- quinoa : 6:40
8- edamame : 7:24
9- oatmeal : 8:16
10- lentils : 9:05
BONUS : spirulina : 9:37
Thank you
Thanks for this
I just wanted to say thank you. I know it's your Job and you earn money by it, but you did something really amazing to me, that no one ever managed before. While I don't agree with your personal body philosophy for myself, you actually managed to motivate me beyond the point of my initial impulse to become stronger, more flexible and lose a little weight.
I really like how you're not apologetic and even kind of confrontational without the intent to harm anyone. Sugarcoating reality helps no one, right? And coming back to your physique: It's amazing! Showing me on your perfectly ripped body which exercises work which muscles is more than intuitive and while I don't think I'll ever bring up that amount of passion for my physique, I'm really impressed by how you make me think I could get as ripped as you, if I'd put enough work into it.
Looking at close to 15 million well deserved subscribers, you'll probably won't even read my comment, but I like to think that you do and enjoy the feeling of having helped a former couch potato to get his glutes up and train for a stable and strong body. I'd say I'm half way through and I'm starting to really like myself again. I know, I did that, but you helped a lot! And even when I'm finally at the point where I'll mostly train to keep my body in shape rather than to change it, I'll look up what new tips and tricks you got for me. :)
Again, my utmost respect for your life's work, your body and a big thank you!
I love how Jeff isn’t too pushy about his supplements at all, talks about them very naturally and not for too long like some you tubers
and he does it comedically
What do you mean??? He literally just mentioned it 4 times in 10 minutes.
@@RNG-999 that was done in a subtile and comical way
And he only mentions them in like 1 out of 5 videos...
@@ohhellnooooo8233 no it's actually less than that
Lentils can also be used as sprouts. In fact, they have (by far) the best sprouting success rate of any legume that I have tried. Almost every one of them sprouts. It takes about 4 or 5 days until they are ready once you initially soak them. Start with 1/2 cup of lentils in a 1 quart container and fill it halfway with water. When fully sprouted they will fill out the container. Soak for 2 days at the beginning. Flush them with fresh water once every day until they are fully sprouted. When I begin to see the first sign of leaves forming, I refrigerate them in a closed container to slow their growth. Then flush them once every 2 days as you use them up. They can literally be added to almost any dish; smoothies, salads, stews, soups, etc. I always add them in raw after any meal cooking is done. Whole, natural food that is full of nutrients.
Thanks
"You might be thinking to yourself: How much is an ounce? Well, it's 1/5th of a 5-ounce bag of seeds"
As a European (or really anyone outside of the USA) watching this: BRUH.
The pain is real
30g or 30mL roughly (if dry or liquid)
So 36 ounces make a kilo, 8 ounces make a cup
I think his goal was more a visual demonstration here, to be fair. I use ounces as a measurement, but haven't the faintest idea what an ounce of, say, oregano looks like.
you might take a stab while you're being European and everything to learn how to use a Parenthetical phrase .As for the take that the rest of the world shares your opinion, Well let's just take baby steps, first The grammar Then we will deal with the small soul stuff.
@@scottheshot1 While you're attempting to correct someone, you might want to consider a little refresher on punctuation and capitalisation. What's the error on Poïpoï's comment, anyway?
- whole wheat pasta
- with peas
- grated parmesan reggiano cheese
- spinach (shoutout to Popeye)
- pumpkin seeds (also inexpensive)
- cottage cheese (try adding cinnamon)
- quinoa
- edamame
- oatmeal (can add milk, nuts, powder)
- lentils (also high in fiber)
- spirulina (most concentrated)
You're the real MVP
K its all in the pot.... this recepie tastes weird 😂
I've recently switched my oatmeal to organic. I always used Quaker oatmeal in the past, but there have been reports that most familiar products made from oats (in the US) contain traces of a chemical that is used to keep the oat plants upright and not falling over so more can be harvested with less losses. Some products that were specifically mentioned in the study were Quaker Oats and Cheerios cereal.
Yes, and that chemical has many studies proving its safety when used this way. There’s no reason to fear Quaker Oats and pay more for organic. Organic crops use pesticides, too. It’s a marketing label.
A lot of these, including cottage cheese, lentils, peas, and spinach are frequently found within the Indian cuisine. If you guys are looking for ways to cook these options, I’d highly recommend learning various Indian foods that incorporate the protein options.
How do you cook curry without using onions tomato yoghurt oil if you're on keto? any advice
@@nv.77 u just don't
Thank you!
@@nv.77 he is just telling you to make them tasty cause they arent that tasty
@@nv.77 u stop doing keto cause its a shit diet
A lot of people focus on the amount of protein but quality matter too. 'Protein' is actually a number of amino acids, the most important of which, are the 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Essential amino acids are amino acids that humans cannot make, so we have to get it from food.
Most plant sources are lacking in the amino acid methionine and also lysine.
There is a score called the Digestible Indispensable Amino Acid Score (DIAAS) that measures protein quality, and most plant protein sources have lower DIAAS than animal sources. The DIAAS takes into account the amounts of different amino acids that make up a 'complete' protein.
Chick peas are probably the best sources of plant protein in the terms of DIAAS .
Wheat is actually one of the poorest quality plant sources of protein.
Not my video, but this video goes into protein quality a lot:
ua-cam.com/video/hJNF2_dCWkg/v-deo.html
Exactly this, Jeff should have done more research
thank you for this comment!! very Important Info that isn't explained in this video
When eating different sources of plant based protein throughout the day this effect is almost completly irrelevant. They complement each other and form full protein. Legumes, lentils etc have enough lysine to offset whole grain protein sources.
Thank you for this comment! My body does NOT respond to plant protein the same way as animal protein and it drives me nuts when I constantly see "influencers" acting like they're the same.
My easy simple diet:
1)5 eggs Omlette w bread (35g)
2) 500ml milk (15g) w 1 scoop whey powder (25g) = Total 40g
3) Chicken Breast,Rice (35g) or tuna can/Bread (40g)
4)and cottage cheese 0 fat. 30g w banana or some fruit
Milk in protein shake should be mandatory. Even 50/50 water/milk
You can use either, milk is as beneficial as water
How much rubber chicken do you want to eat though
In my opinion, lentils are the greatest plant based protein on earth. And as a bonus they are ridiculously cheap and easy to cook
They are so cheap, they can be used like a carb but are so rich in protein.
Parmagian reginano is a fortune
@@Deathhead68 exactly. Spirulina and parm regg are great if you’re loaded.
But for the other 99% stick to the lentils, tofu, and pumpkin seeds
Lentils are OP for sure, you also got coral lentils with ~ 26g of protein (out of 100g)
But oh, do lentils ever make some of us fart up a storm. I can clear out rooms full of people after a bowl of lentil stew :)
Mung beans is definitely one of the most underrated source of protein. For my fellow South East Asians here, these made into special porridges are one of the best tasting and also nutrition dense food anywhere.
shhhhh Don't let out the secret . Then everybody will know, and the price will go up.
@@ebbyc1817 And suddenly be packaged as “super fitness” food at 5x the price, “made for gym sharks” and other marketing flicks.
@@ebbyc1817 😄😄😄😄😅
They make JUST Egg out of that too. It's only over in America right now though, so here in Britain we gotta wait a bit. Worth it though, because it's like having scrambled chicken eggs only without the bad cholesterol, and exploitation and murdering of chickens. Can't go wrong.
@@Johny40Se7en Fully agree. Also don’t forget the natural fibers which cannot be found in whole animal based food.
Thanks! 77 going to 78 in 20 days. Considering a weight program and mostly swim these days. Fortunately, we have both a gym and small pool where I live. Thanks for this info. I will continue watching your videos as I consider a weight program again while I continue to sing which can also require a lot of concentration.
1. Wholewheat pasta
2. Peas
3. Cheese, grated parmesean
4. Spinach
5. Pumpkin seeds
6. Full fat cottage cheese
7. Quinoa
8. Soybeans
9. Oatmeal
10. Lentils
11. algae
How has no one heard of hemp seeds I'm amazed lol
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Aw darn I was second
Ok
Thanks for the free information
It says I won and congratulations, but the link is invalid or used... Help??
@@Numbersssssss, same!!
In response to you not liking cottage cheese (I love it!) is you can add it to your smoothie with other things such as fruit & protein powder not only to bypass the taste but to make it super rich and creamy in texture. So when making a green smoothie with spinach & fruit, this could be added to make it less watery. Keep up the good work! Go team Athlean!
Hemp seeds contain all 10 essential amino acids and are a rich protein source. This makes hemp seeds and products using hemp seeds a good protein source for people following a vegan diet. Per 100 g, hemp seeds contain more than 30 g of protein
I thought amino acids were 9
No there’s 8 essential amino acids mate, and milk, eggs, meat and fish contain them
@@SchuitPersonalTraining this is incorrect. There are 20 amino acids, 9 of which cannot be manufactured by your own body. Those 9 need to me obtained though foods we. You listed some complete proteins, but there are many more sources, including plant-based (quinoa for example) that are either complete or incomplete. If they are incomplete you may need to combine sources. Whole point of this video.
@@zslev i mean the 8 essential amino acids in the foods I named are 1. Isoleucine 2. Leucine 3. Lysine 4. Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan and 8. Valine. So which other amino acid are you talking about? I read this in a sport nutrition book supported by hundreds of scientific articles. But maybe there’s multiple opinions on whether there’s 8 or 9. So I’m not “incorrect”
From memory, the 9th amino acid is only essential for children.
great list! Broccoli is a protein powerhouse also. 9 grams of protein for just 75 calories. That's 3 servings that also leaves plenty of room on your plate.
the seerving size cooked and uncooked and on a plate visuals were extremely helpful, thanks for putting in the extra work
Thank you for focusing on health, diversity, and for introducing plant-based options!
Hello Jeff, I just wanted to thank you about pointing out the difference between parmigiano reggiano and other cheeses as I live in Reggio emilia wich is the 'reggiano' part of it.
I also wanted to mention mushrooms as an alternative source of protein and different compound beneficial for the body wish you may consider for your next video on nutrition,thanks,ciao.
@Fk UA-cam what type of Vegan Meats? Usually they are nothing more than processed junk food.
Mushrooms do not contain any substantial nutrients whatsoever and certainly no bioavailable protein
@Fk UA-cam yes, cellulose protein, which you'd have to be a gorilla to digest and convert. Nice try though
@@nopenope6050 thanks but you are very wrong
Where so you buy “full fat” cottage cheese? My grocery store didn’t have it. Highest they had was 4% fat.
Cheers to #1 hell of a trainer, healthy life coach. Godspeed my virtual mentor.
It's a balancing act of protein content vs calories - so depends on how closely you're watching your calories. Legumes, nuts/seeds, cheeses, pastas - all bring good protein counts, but also bring high calories per serving. If you're not worried about adding extra volume to your meals, then stick to the recommended serving sizes and have fun. If you want to maximize the volume you're eating, then other sources of protein may be better suited to you.
Exactly most important thing most people need to look at is the protein percentage of calories
@@superfitme4695 Agreed . If you trying to stay in a calorie deficit , you Really have to look at the ratio of protein per cals for the day. I try to balance it all the time , and it gets frustrating.
I get volume by adding half a pound of broccoli or cauliflower or spinach. Half of my plate is green but at least it fills my stomach and i don't feel empty 😂
Some of these arent even that great overall. Spinach is great for you but it's only about 3% protein by weight and it's physically bulky, so a whole bag of spinach has about 6oz/168g which is only about 5 grams of protein. Great if you're on a diet, not so much if you're trying to add more protein to your diet since that's the same amount of protein as half a glass of milk, 3/4 a slice of cheese, or about 1/3 of a hamburger patty. For an average size man of 170lb eating a low-moderate amount of protein (0.7g/lb) you'd need to eat around 9 pounds of spinach a day.
@@arthas640 I would say the qualety of protein or the proteinvalue per calorie is most important: Proteins chanes are build out of aminoassets and the aminoasset most importent for building muscle is Lysin. So you should look for the lysincontent in foods as well. And the content per calorie, because it will allow you to eat way more of it: No wonder Lysincontent is high in redmeats, tuna, hard cheeses and lentils. But now to underline my point: lentils have twice the amount of lysin compared with pees, but pees have half the calories.
Also depending on the diet and dietplan calories can be important: If you fast during most the day but try to eat 3000 cals in a short window nutriendens foods a key, because you simply can't eat enough without them.
Best trainer out there. Period. Thanks Jeff. You’ve taught me so much
Wow! This video should win an award for the most clearly presented informative presentation on this subject.. Especially helpful is what the portion actually looks like on a plate. So much helpful info in such a clear and campact space. Thank you for sharing your knowledge. Impressive. Wish I'd seen this video sooner.
Oh perfect timing with food advice as the holidays come. Great content and thank you for priding us expert advice for free
My name: AxxL
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Great video as usual. Portion amount key factor yes. I eat twice the pasta and peas as you say. Add parmesan, it's heaven! Thanks!
@@richoneplanet7561 It’s not good at all, average human needs roughly 200 grams of protein by Jeffs logic in the video, pasta has 7.5g of protein per 200 calories and you need 200 calories per day on a diet so that’s 75g if you eat purely pasta. Less than half of your daily protein need, Terrible video
Buckwheat should certainly be on this list. A complete protein (13g/100) with way more flavour than quinoa. You can buy buckwheat pasta and flour too, a great high protein AND gluten-free alternative for those that need it.
Great suggestion, Teff and Amaranth are also great choices
Buckwheat has a relatively high DIAAS score at 68 as well, compared to oats at 43 or whole wheat at 20. Still can't touch any meat based source though when it comes to digestibility of the proteins. All meat based sources are over 100.
Juuuust outside the top ten! But a contender for sure!
@@jonman122 not sure where you’re getting this information
no one eats based off grams but calories. yes it does have 13 protein but also has 75 carbs which is a bad radio, its 80% carbs
This video became my grocery list. I love this channel and Jeff is a great guy and is changing lives 💪🏼 Thank you this was so helpful!
DON'T forget the deep green stuff. There is even something about cabbage as it , or other crucifer type veggies - Mustard greens and broccoli, and brussels sprouts, seem to have a hand in preventing nosebleeds in those whose capillaries in sinus areas are closer to surface
(I often stand on one hand for a bit, shifting to other, and then to two, which really wakes you up. Many people do get nosebleeds when doing this for over a minute or two or three, and cabbage - probably with a lot of K-2 seems to totally prevent it)
The guy actually seems to give really good advice. So many fitness/diet/nutritionist influencers full of utter bs, trying to sell you garbage. Jeff seems pretty passionate about giving good advice. Liked all his videos so far.
Jeff do you know about Protein+ High Protein Pasta? Barilla makes it, it has semolina wheat, pea protein, lentil protein, chickpea protein and maybe other stuff protein. It's 10-15g protein per serving dude but if you eat double serving it's 20-30g
My favorite pasta. I recommend it to everyone.
lol when you do the math on that, based on 2000 daily calories its like 79% carbs and 20% protein, less than 1% fat..
What kind of crap macros is that?
if you want protein theres a lot of way better options
wow youre one of the best youtube fitness trainers i have EVER seen
thank you so much
Love how you included cottage cheese. Impossible to find where I am (Taiwan) but it’s so good. Mix it in with your tuna salad sandwiches instead of mayo and u WIN. Also… more focus on beans!
Chick peas are another high fiber high protein food that goes so well in anything Italian!
Lastly, chia seeds mixed in your oatmeal adds tons on fiber, nutrition and protein… Good video bro. Keep it up.
That's the wonderful thing about chia seeds: you can add a spoonful to tons of foods: oatmeal, granola, yogurt, or added to almost any baked good. A popular diet drink is to grind them up a bit with a mortar and pestle and mix them with water and any flavorings you like, they swell up and their high fiber content fills your stomach without eating much calories and contains tons of omega fatty acids and minerals like calcium, manganese, and phosphorus. They're roughly 1/3 fiber by weight and it's mostly water soluble fiber which is the better kind (insoluble fiber can potentially make constipation worse and doesnt provide as many health benefits like lowered cholesterol which is is one of the reasons oatmeal is so healthy)
U could make cottage cheese at home using just milk
You can make your own cottage cheese at home. You just need full fat milk, lemon or vinegar, pot, cloth and a bit of patience to stir it :)
@@missstorrm EXCELLENT! Remember that the Whey remains in the watery part, so never throw it away.
Here in Germany there are two types of traditional cheeses called Harzer and Hartkase which have insane amount of protein and almost no fat. With some pesto or hummus they taste pretty decent too. Not sure if you have that in the US but worth having a look.
Same goes with Skyr which is an icelandic type of fermented "yoghurt".
Here in the US we have a cheese called Frumunda Its really stinky but 100 % protein !
@@patricksmith9417frumunda these nuts
A lot of people say that they don't like quinoa, but it's because the quinoa is cooked plain. I usually add cumin, cayenne pepper, some sea salt and extra virgin olive oil which gives it a great taste on its own! Then, you can have it with the lentils, spinach, or a wide variety of vegetables or legumes to go along with it for a hardier meal!
As someone who is getting into healthier foods, I wasn't a fan of quinoa the first few times I had it. After about the 4th or 5th time, I started to like it.
I think many ppl want to think of it as rice. Once you think of it as your own, it helps. I don't think it's bad at all. Gotta add some flavoring. For a while I was putting soy sauce in it.
@@Ka_Gg I always tell people when they tell me that they don't like quinoa, it's because who ever made it, didn't add any spices to it. It does need help because on its own, I don't think I would eat it! When you add spices like cumin, cayenne pepper, extra virgin olive oil and such, it is great! Obviously, there are many other spices you can experiment with, but these are my go-to!
Nutritional Yeast deserves a mention. 5-8g protein/serving depending on the brand with a complete B vitamin profile
Think that's probably a little too niche, though I do love it. If anything kidney beans or black beans should get a mention.
And tastes great. Unfortunately it's kind of expensive though!
@@Deathhead68 Agree on beans! Have some kidney and pinto in the pantry. Thing I love about the NY is the versatility. Can sprinkle it on pasta, meats, beans, etc. Cheesy flavor without the guilt.
@@jardel_lucca Around $5 to $6 where I live. I hit my meals with around 1 tbsp and it lasts a month. So 20 cents per serving and you get protein, fiber, and a full B complex.
@@jardel_lucca that's true, you don't use that much though
Jeff, you are the best when it comes to real useful information. This helped me visualize so many vague/imaginary portion sizes. Thank you.
Thank you for your PSA about parmesan reggiano, it's completely different and tastes so much better than the imitation. So much better and I feel like a lot of people have never even tried it here.
What is that Kraft brand powdered stuff?
Cups, grams, pounds, ounces and servings.
This is why y'all need the metric system.
Protein content is measured in grams per 100 grams.
Yeah I'm completely confused
I would even say protein in grams per 100 calories is better because some foods have a high amount of protein per 100 grams and also a lot of fat which makes it harder to get your desired protein intake while being in a deficit
fantastic video, what I liked is that most of these are seeds, pulses and veg, cost effective and easy to add to an existing meal prep..
1- pasta : 1:10
2- peas : 1:54
3- parmesan reggiano : 2:40
4- spinach : 3:47
5- pumpkin seeds : 4:37
6- cottage cheese : 5:36
7- quinoa : 6:40
8- edamame : 7:24
9- oatmeal : 8:16
10- lentils : 9:05
BONUS : spirulina : 9:37
XLR8 protein stack? whole video = )
Would be great to list these foods' protein contents in grams per 100g (as a percentage). Using antiquated measures such as cups or ounces just makes things a bit confusing as it's not really "oranges to oranges" comparison anymore. Thanks for the video, however, great info as always.
Bro he's an American...what else do you expect 😂😂😂....they will use anything but the metric system (Just joking tho....thanks alot Jeff for being a constant guide in my fitness journey)
Not good with math so they use cups. And no clue what size cup
@@pachukoking29631 cup = 8oz
@@pachukoking29631 cup is about 250 ml. Weight would depend on density of whatever you measure.
I hate when cooking recipes use arbitrary methods instead of grams
Cope and seethe europoor 😂
I’ve been struggling trying to figure out how to up my protein without the standard sources. Thank you so much for this video! Permission to be creative ☺️
I am a huge fan of seasoned black lentils and chicken breast for my lunch at work. Flavorful, filling and for the amount of food you're eating, the calorie count is fairly conservative. I boil one cup and I get two meals from it, with a chicken breast in each. The fiber slows your digestion way down, so you're good for the rest of your shift. Also, I work out right after work, and I'm still comfortable enough that I don't need to eat before the gym. It's a great meal option.
How do you cook your lentils?
Here's how to consume Cottage Cheese in a form of shake if you naturally hate it:
1 banana
1 cup of milk
2 spoons of oatmeal flakes,
1 spoon of honey
100 grams of cottage cheese
Warm up the milk a bit and blend them all together. Enjoy your shake.
Good tips, oats with protein boost from the cottage cheese, I do that often myself. I do like to do it a bit diferently, I like frozen beries. Tastes great, and you get a nice pink color
thank you. A great addition to oatmeal is, in the last 2 minutes of cooking time whisk in in a steady stream 1 of more egg whites. You don’t taste them with 1-2, but it really lessens any blood sugar spike and the fullness and energy lasts much longer, plus they add a lightness to the oatmeal and make it less dense
The idea Jeff is trying to convey with this video: if you're looking for more protein, substitute regular pasta for whole wheat pasta, but go for same amount of calories than regular pasta. (he should've said this in the video tho, as a main point and I think this is where all the confusion comes from). But I 100% understand what he means because I've been watching Jeff for years and years. Although I understand why a video like this could be really bad for the uneducated.
The idea Coach Greg is trying to convey (very rightfully so). You have to look at the % of protein per calories to know if a food is high in protein, which, mostly none of these are.
Both guys are right if you are looking from their perspective. Just add both videos together and you get the perfect video. No need to hate on any of them.
If you think this comment is helpful, get it to the top. We don't need to start a battle.
I literraly took away the same idea from the video.. But yet again things are interpreted differently by different people :\
he shouldnt suggest wheat or regular pasta there both junk food shit chickpea pasta has twice the protein 4 times the fiber gluten free
This is not a "eat this to supplement protein" video.
This is a add those to your foods if you want that little extra without eating more meat based products (dairies are so so ) But yeah different people interpret things differently.
I loved this video! Quick and to the point-always looking for more protein sources. Thank you! Keep up the awesome content 💪🏻🔥
Loving your videos.
FYI I used to detest cottage cheese until I was told to try it with a bit of black pepper. Now I love the stuff.
It's a simple trick that can even be pulled off when looking for a snack at most gas stations and convenience stores. 👍
You’ll want to add hemp seeds to that list. 35g per 100g, higher than pumpkin seeds and its a complete protein.
They work great on porridge or in smoothies, anywhere really.
Good to see so many vegan options on your list 👍
True but aren't they a lot more expensive?
@@oolala53 depends where you buy them.
I get them for about €1.70 per 100g
Other brands sell exactly the same but for €7 per 100g.
@@taichiworld I will have to look around. BTW, how many calories are there in 100 grams?
@@oolala53 almost 600 like most seeds and nuts.
@@taichiworld That’s a pretty high count to get 35 gms protein. Of course the fat makes them delicious! I have eaten them before. I’m going to shop for some.
Can you make content on how to combine other foods to make a complete protein? Love the wheat pasta & peas hack, however I don’t eat whole wheat(it’s heavy in my body) I tend to eat brown rice & quinoa pasta. We would love some info for those who don’t eat meat or dairy in general! Much love & gratitude for what you do & share! 💚
it’s always weird to me that even when jeff is plugging his own products on youtube he never mentions any of the deals or specials going on. he’s got multiple discounts and sales and bonuses available for christmas and he never mentions them and barely even mentions when a new program comes out. so strange.
It could be that he doesn't want to confuse people that find this video outside of the sale's duration. The model he seems to use is make videos to give information and maybe get people to buy a program (usually AX1). Those are the people he markets via emails of new programs and sales, since they're likely to buy more stuff.
It is a weird marketing move but it makes sense when you think about it. Athlean-X (the company, which Jeff owns) treats us as two different audiences basically: people who stays on UA-cam consuming the free content, and people who bought a program. It is more likely for a person who already bought a program to buy another one, so they push the new deals and programs to those people. By keeping the UA-cam channel clean of this "buy this new thing" pushes, the audience on UA-cam stays happy with a channel who keeps giving away free content without forcing anyone to buy anything. He stills talk about his programs on the last seconds of the videos, and they publish ads on the internet, outside of the UA-cam channel. At least, this is how I see it.
I think it may have to do with keeping the content seemingly less biased. when actual information is presented and something is being sold, it is much easier for people to dismiss it as a commercial.
@@Matt2299 ohhh that's true
@@Linkaara intesting
Jeff should visit a german speaking country and try all the different cottage cheese types there are. Every region has their own dairy and cattle that influences the taste by a lot!
I was surprised too he didn't like cottage cheese. It's delicacy in india. Fairly simple.
Probably not aware of a good recipe for it.
I think most people have more of a problem with the texture of cottage cheese rather than the taste.
@Fk UA-cam Obviously they make it for me too if i'm also drinking it 🙄
this guy is amazing. thanks jeff. Ive lost 50 lbs just paying attention to your videos. You the man
Quark is for me one of the best low calorie high protein foods available with 15g protein per 100g and only 75calories and minimal carbs. A pot of this mixed with a scoop of protein powder I use works out to be 55g protein and only 280 calories. It turns into something like mousse and is delicious
Its best to eat about 30/40g of protein max per meal. Too much protein intake in one meal will go to waste. If you would split this meal in half and eat the other half later on that day it would be a perfect low calorie meal.
@@l3gendbaap963 I often do that
Same goes for quark added to just about any indian dish like palak paneer or many of their lentil recipes called dal, daal, or dahl. Many indians are vegetarians and adding a bit of quark to their lentils balances out the amino acid profile, adds more protein, and adds more nutrients to the dish like phosphorous and calcium. A low fat dal with quark eaten with whole grains is packed with protein, fiber, and pretty much every nutrient your body needs in a very low calorie, easy to eat, easy to digest bowl.
Jeff that shameless plug was timed great; enough so that I looked into the protein powders you sell. I actually really liked the ingredients used but like you said processing matters greatly in terms of bioavailability and efficiency. Is there somewhere i can find the sourcing of these ingredients/could you make a video on it?
thank you so much for providing alternative sources of protein for body builders who dont want the "classic" sources. great info, thanks for showing people how to turn their plant proteins into completes
also spirulina goes hard fr
Great to see my preferred foods confirmed her, Jeff. Great whole food. Healthy diet. Very tasty too as individual ingredients, and very versatile in a ton of recipes.
As a lifelong vegetarian I appreciate this video. Some of these I was already aware of (e.g. cottage cheese which I love so glad it got a mention, though some brands aren't that great), but I did learn some new things too.
Respect 💪
try powdered peanut butter, too
Thanks for the tips. My mom always used cottage cheese instead of ricotta in her lasagna. I'll try that with whole grains, spinach, lean beef or turkey, and add in protein powder.
I was dead sure lentils was going to be close to the top here, and I wasn't wrong! I usually mix cottage cheese with berries and a light sprinkle of oats, but adding cinnamon opens up a whole new type of taste!
I do the same but also add a nut mix to it. I’ll try the cinnamon in it though good look!!
Maybe add some chia seeds???
You forgot to mention my number one source of protein: Hagen daz milkshakes.
Hey I am 44 years old and just started in the gym I came across your videos that are great they help me alot just wanted to say thanks
Didnt know that sojbeans have so much protein! But as you say, depends on under which conditions it grew.
Fantastic share Jeff.
Tofu or tempeh are pretty good sources of soy, and are basically not processed at all. Quite nutrient dense depending in the type.
A lot of people don't like tofu but imo that's because they don't realise it's a sponge so takes flavour of what it's being cooked with.
There's various soy beans, soy products and soy milk, but stick with the whole foods. Edamame is lush and wholesome. Can't go wrong 👍🙂
A question about the protein amount that is mentioned in food like peas, beans and lentils: are they dried or boiled with these numbers? Because there's a huge difference in size, density and weight depending on which it is, and thus the amount of protine per measured amount of said food will of course differ as well.
Cooked from dry; raw legumes and cereals are much higher in protein but shouldnt be consumed that way.
@@kensdc Yes, that I'm well aware of. The reason why I ask is that often when people (even fitness experts in some cases) talk about the nutrition values of food they forget to do the calculations from what the label on the packaging says to what it actually is in an edible form.
A bag of dried chickpeas has 20g protine/100g. Cooked they are about 6,5g/100g.
@@ToxicAntidote what i do is that i replaced lettuce from my salad with raw snipach ! some of them can be eaten raw
All measures are for the dry version. The measures are useful to know how much to cook, not after the fact.
Generally they assume lentils are cooked in a standard 2:1 water to lentil ratio for the purposes of nutritional labels, you can cook them into more of a paste (or as some Indians call it a "gravy" that certain forms of dal take) which has far more protein to weight then a thin soup like lentil dish. You can also roast the legumes which concentrates their nutrition.
As for beans they assume a roughly 2:1 or 3:1 ratio which is the amount of water a bean will take in and still remain whole. Peas they generally measure raw or blanched, so they have the same amount of water as when they're sitting on the vine, the same is also true for edamame.
I have never, ever taken down notes and added to my phone, until this video. I love how it is simple stuff which is easily and readily available. Am thinking specifically of the peas, pumpkin seeds and lentils. I do have a request for more food based stuff. I am 47 now, I try my best to train by doing weights and also running (Iove running!!). The days I do my weights....the day after, I am totally mashed!!! Tired and hungry aaalllll dayyy lol. I think i am eating OK, I try to drink my two litres per day........what am i doing wrong? I eat, then barely two hours pass and I am seriously hungry again!! Any suggestions would be welcome, and keep up the ace work!
I recommend everyone to watch the "what i've learned" video that covers the difference of plant base protein with animal based protein
does it says that no matter what you do plant based protein can't outvalue animal based protein ?
Great list, I love peas 🥰 Don't forget hemp hearts! 10g of protein in just 3 tablespoons and they are absolutely delicious. I'm allergic to soy, dairy, and eggs, so alternative protein sources are a tough one for me.
Yeast flakes!
@@philipvankampen6432 I love nutritional yeast! It's the only way to get a cheesy flavor to anything since I can't have dairy. I make nacho cheese and an alfredo sauce with nutritional yeast 😊
I cant believe it
Love hemp hearts
I have oatmeal ( or as we say here in Scotland, porridge) every morning, I have it with almond milk and cinnamon and I whisk in egg whites at the end. Top that with some blueberry’s and a little maple syrup it’s so good and fuels my training plus keeps me full . Win win !
Maybe add a couple tablespoons of chia seeds??
It would be nice to have a chart with all of these foods and their protein amounts
Really glad you mentioned pasta. Many people forget that gluten is a protein. Most flour (main ingredient in pasta) is about 10% gluten. So, for 100g flour, you get at least 10g protein. Now, make pasta with something like eggs (egg pasta is a thing), and you get even more.
Or pancakes without added sugar in the batter!! Its an absolute slay
Your body can't digest gluten
@@Littlebpaulmuller-Owner I'm not sure that's accurate. Some cultures get almost 100% of their protein from gluten. If they couldn't digest it, they would be deficient, but they are not.
@@alexanderkrizel6187 watch this video
"What's the big deal with gluten? - William D. Chey"
@@alexanderkrizel6187 Just Search "can you digest gluten" and you'll find out
Since you’re part of my favorite team, I hit the subscribe button respect
While spirulina might be high in protein per cup, it has an exceptionally low protein-to-iron ratio. If you ate a cup of spirulina, you’d put your liver at toxic risk. Your best best is vital wheat gluten: 92g of protein per cup and only 4mg of iron.
Hi Jeff, I wanted to ask you your thoughts on Lupins (lupin powder) as a protein source. Many studies tout it as an excellent health food, and its protein content looks to be off the charts - between 30g and 50g protein per 100g. Keep up the awesome work, and thank you for yet another priceless video.
Ask chat gpt!
I’m afraid of how to cook lupine. They make it sound alkaloid poisonous
Beyond all the drama and crap this dude really does have some amazing info and tips in every video.
I've been following Athlean-X since 10th grade and honestly,that's one of the most sensible thing I've ever done.I learned a lot of useful information from this channel the past 7 years than from my so called "gym instructors" and it saved my from serious injuries.Although,I've been scouring through the channel for a long time,but I couldn't find any videos related to collarbones and its joints.My collarbone joint pops whenever i get my shoulder into external rotation and i can literally feel the ball coming out of the socket and going back in after i return to a normal position.It would be helpful if we can get any information about collarbones and mobility drills to fix that as well.
P.S : Does anyone have any idea about how I can get Athlean supplements in india?.I've been trying for a really long time.
Bump for collarbone hope he sees your comment
Maybe athleanX subclavical
If you have access to a trustworthy orthopedist, I'd really suggest you make an appointment. Shoulders are delicate, and complex...get an MRI if you can afford it. I used to have similar problems sometimes when I'd play tennis. A few years layer I ended up with a massive labral tear, which had likely been developing for a long time. What you're doing right now does NOT sound like it's doing your labrum or your rotator cuff any favors. Again, shoulders are really fragile and complex and not really the part of your body where you want to be trying to DIY your own medical diagnosis or try to find answers via UA-cam comments sections. Also, trust me when I tell you that you do NOT want a labral tear.
personally speaking, about getting AX supplements in India, i donot think it would be possible... not to mention while these supplements are effective they are ridiculously expensive... so i would recommend smt more like Optimum nutrition whey, which retains effectiveness, but is readily available and cheaper
@@Ace_Hunter_lives I agree about seeking help. The phrase "i can literally feel the ball coming out of the socket" reminds of many of my running friends describing joint/muscle pains. They use the phrase "it doesn't hurt too bad". I like to say it's not supposed to hurt at all, something is wrong and your body is letting you know. Get help before it fails completely.
Great video as always! It's been really eye opening to a beginner like me!
@@zooey5959 " Heavy Sex "As opposed to what, Light Sex? 😆😅🤣
not all proteins are the same. different proteins are made of different proportions of various amino acids. you need the right proportion of AA to build muscle. the rest gets converted to energy. (imagine having parts for one car plus one hundred tires. you can still assemble only one car). proteins from animal sources have the best AA profile. only something like 1/6 of plant proteins can build muscle. a second issue is the ability to absorb the protein from food. animal proteins are also higher in this aspect.
Thanks for an informative overview. And so many vegetables too! Are the supplements vegetable based as well?
There's a few of those i knew about, but some that really shocked me. As a cyclist, protein is a really important part of my diet, and the carbohydrates elements are something I always look for too. Obviously not for muscle mass, but for maintaining lean muscle and making sure those muscles are up to strength. Pardon the pun, but definitely some food for thought in this video. Thanks
Mann.. none of this food is high it protein dont listen to this guy.. since when pasta is high is protein.. quinoa ? Seriously...?
Ahh yes tell us more sam p with your expert knowledge
@@ex7229 loool doesnt take a expert to know quinoa is a high carb food and not high protein. If you think its high protein you probably dont know how to read a nutrition fact dont you ?🤦♂️
Sam is 100% right, this video will only help you get fat by misleading you into thinking you are having a protein rich meal.
@@ex7229 I mean, the guy in the video is using dry weights and doesnt even consider the DIAAS score of the proteins listed. 3 ounces of dry legumes will turn into 6-7 ounces when cooked, there goes all your supposed protein density.
Not to mention he didnt list the carb amounts in these foods as well. Even white flour has 11-14g of protein per 100g, yet you dont stuff yourself full of white bread for obvious reasons.
This is a very cool video.
I recently went through my own process of looking at "tricky" foods and also discovering that a lot of foods presented as "high in protein" are not.
After loosing 20 lbs and starting to be more concerned about maintaining protein in the diet for resistance training, I wanted to balance calories reduction vs. protein intake. i was curious which foods had the most "efficient" ratio of protein (g) to energy (cal) to balance the need to regulate both energy and protein input and consider the most protein for the least total energy.
The results where interesting as many foods touted as "high protein are in the bottom 50%.
- Lettuce and cucumbers came out ahead of most whole grains and whole milk (all in the lowest 25%)
- Lentils, cheese, and eggs, even skim milk in the bottom 50%.
- Spinach is in the top 50% and beats Salmon and Ka'Chava (the meal replacement made of "superfoods")
- White chicken and Greek yogurt are almost as protein dense/energy as Spirulena and much more patletable
- Egg whites beat them all (but have a lot of sodium).
- The maximum possible score is 25 for pure protein (4 cal/1 g protein).
- This is particularly useful for dry foods that need to be cooked in water (pasta, oatmeal, beans) because we ignore the extra water weight when looking at the dry protein/grams. Their rehydrated protein/weight ratio is lower but the protein/cal won't change.
------
1 Most whole fruit
2 Brown rice, Granola
3 Potato , White rice
4 Almonds, Milk (whole), Oatmeal, whole grain bread
5 Pasta
------
6 Cucumber, Iceberg lettuce
7 Black Beans, zucchini
8 Lentles, Brussel sprouts, Jarlsberg cheese
9 Egg
10 Chard, Dry Roast Soy Beans, Skim milk
------
11 Salmon, Ka'Chava
13 Spinach
14 Ground Beef (93%)
------
18 Greek Yogurt (no fat)
19 White Chicken
20 Spirulena
21 Egg white
U should write a book! Oh wait, you just did .
Thank you for this, very helpful!
Thanks for this video, It's always helpful to learn about any ideas on better nutritional diets
i’m trying to get about 180-200g protien while in a 1600 deficit. it’s difficult
It's not really difficult, Tuna fish, egg white and protein powder. All of these are really low in kcal and really high in protein and only one of each of these is ca 60 grams of protein
How much do you weigh?
@@blaze5991 197lbs
@@aveleontona making tuna a staple is not a good idea. Exceding 2-3 cans per week can lead to problems with mercury.
@@michaelbentz1548 mercury isnt the problem..
I love this! Aince I am Vegan!! I highly appreciate this episode!! Thank you Sir Jeff.😍😍😍🙏🏻🙏🏻🙏🏻🌱🌱🌱
Love my bowl of oatmeal each morning that I've been eating for the last 10 years or so. I microwave a 1/2 cup uncooked organic rolled oats and add 1 to 2 tablespoons almond butter, 1 teaspoon organic saigon cinnamon, 1 teaspoon Benefiber, and half an apple sliced thin or half banana to change it up. It tastes amazing! Can you tell me your thoughts on this mixture being consumed each morning and also what you think about the regular use of saigon cinnamon?
Just started doing your perfect PPL workouts. I’ve done AX-1 and Beast before but started slacking and trying to get back in it. Question, can you introduce TNT workouts into the PPL for muscles you feel that might need more work like with AX-1? And if so, where in that week of PPL should they fall? Thanks for all the great content.
What are TNT workouts?
Explosive workouts?
@@mihailmilev9909 he has workouts called TNT that specifically target 1 muscle. In his AX-1 program you can choose 2 TNT workouts that get filtered into the week along side your existing workouts. They can be stand alone workouts or paired with AX-1 and used to help your “slow to grow” muscles.
@@the_grinch_life1187 TNT is meant to incorporate bro split into the 3x/week split, if you already do his perfect PPL 6x/week, there's no other day to add TNT in.
For cottage cheese if anyone is looking to make it taste better.
Add in frozen blueberries, frozen dark cherries, get some Walden Farms Caramel Syrup, add that in.
And if you need more protein, your fav protein powder.
Makes for a good snack and a lot of protein.
Used to love cottage cheese. Didn't even care that it wasn't that good for the body. Then I discovered where all vile dairy comes from 🤢🤮
ua-cam.com/video/S91iFLVZq0A/v-deo.html
Also, dairy's full of trans and sat fat and bad cholesterol which clogs the arteries. So absolutely no good for sports performance in any way whatsoever 🥴
Cottage cheese with pepper is great too! Lots of excellent tips here. Thanks Jeff.
Protein isn't just for building, but also rebuilding and sustaining cells, and DNA. We are in constant decay and carbs+protein is needed to rebuild and sustain otherwise it'll be a loss. I seek at least 50g per meal, yet i don't mix my carbs and fats in each meal. Carbs for the morning, fats later
Yep, and nice plant based protein sources are not full of artery clogging trans and sat fats, or bad cholesterol. Add your favourite sauces, herbs, spices to them, can't go wrong 👍😊
@Joseph Jones You have the right idea of not mixing fats w/ carbs. Although I want to say it would take about 3 days to get those carbs/sugar out of your system so you wouldn't engage The Randle Cycle. Depends how much carbs you're eating. Have you considered going meat-based ketogenic or Carnivore?
@@Johny40Se7en Cholesterol is cholesterol. There is NO such thing as " Bad cholesterol ". Chronic inflammation causes heart disease, not cholesterol. Chronic inflammation caused by a diet that engages The Randle Cycle ( mixing carbs w/ fats over time). Just eat a species appropriate diet.. lose the carbs/sugar & you'll never have to worry about heart disease or cvd again.
@@banparlous2552 That's a common misconception. There is indeed a thing as bad cholesterol. Our bodies make our own, we don't need to chug down the corpses, lactations or ovulations of other animals to add to it. That's how the lovely vital arteries clog, especially as we get older...
Some great info about plant based nutrition 😉🧐 ua-cam.com/video/opWIQE8IYxc/v-deo.html
@@Johny40Se7en No, it's the repeated engagment of The Randle Cycle that causes chronic inflammation. Chronic inflammation causes heart disease/CVD, not cholesterol. Besides, humans are Carnivores, the N14/N15 collagen isotope testing has proven that. You're wrong on all accounts. Sorry 'bout that.
This is an interesting video and does give a pretty good list of gross protein found in different food sources. I think it should be taken with a grain of salt (no pun intended). It doesn't touch on the net protein received from each source based on Digestible indispensable amino acid score (DIAAS). Things like grains and peas are relatively low on producing anabolism in the body , for protein synthesis, on their own compared with animal proteins or cheese, and should be paired with foods that add more of the low/missing amino acids. If you were to, for instance, consume one type of plant protein only, the unutilized excess amino acids that come with the lower levels of essential amino acids would be burned(catabolized) as energy through oxidization and can increase urea and ammonia in your body, making your kidneys work harder. Long story short, don't just focus on the total number of grams of protein, but also the quality of protein. Furthermore, it is important to source your protein, and all food really, from ethically sourced whole foods when you can, to address any toxins that can come with them, but that is a whole different subject.
In an actual, varied diet (and not isolated feeding of a single food), the DIAAS won't have a measurable impact.
I'm a 52 year old female who just had a DEXA and was told I'm SkinnyFat and to be aware of sarcopenia. My doc said to stop my 25+ year long vegetarian diet or at least to quadruple my egg intake because NON animal protein sources are good for times of lack or for those who can't be choosey in a third world country, but plant protein doesn't do much for the body systems on the whole. He said my body is CRAVING amino acids (which apparently explains why I graze all day) and now I have to eat bone broth protein in greek yogurt for 3 months and take an additional glutamine capsule. My bones are fine now but won't be if I don't start eating animals. Also, my skin is weird compared to my friends my same age... zero turgor. yay. I'm learning how to choke down bi-valves first, then fish, then poultry, then maybe beef. I was never a vegetarian for health reasons or for the love of animals but more because I prefer produce/carbs and chicken and beef grosses me out, so it was easier to become a vegetarian so that people wouldn't make me eat their expensive grilled steaks or nasty meat loafs. I'd just eat more potatoes and salad, but never sought out plant proteins. Btw, everyone who sees me would describe me as 'lean'. I'm 5'8" and 128 pounds with a 29" waist.... but I'm just bone and fat at 33% body fat--- OFFICIALLY OBESE. Started heavy weights. Wish me luck!
@@KJB0001 Just eat more soy or mycoprotein (Quorn, etc.). You don't need eggs to get more protein, and both soy and mycoprotein are very high quality protein.
@@Magnulus76 all my research points away from Industrial soy (estrogenic, glyphosate/endocrine disruptor, high histamine/MCAD, goitrogenic, Leaky Gut/phytic acid). Nutritionists are now calling it and ANTInutrient
@@KJB0001 Almost all the soy produced in the US for human consumption is non-GMO.
Soy is healthy to eat in moderation and isn't associated with any of those conditions.
Thanks fir everything 🙏. I have just started exercising and i had no idea what foods are full of protein and how much i should eat
I was surprised to learn that tahini sauce contains a lot of protein, around 18% of its mass is protein, and if you consume the sesame seeds themselves you get 26%. I eat a little of both everyday already (middle eastern cuisine), but I don't think I will increase it because there's too much fat in them.
You cant measure if a food is high protein food based on mass, but based on calories per mass and only then the protein amount of that. As you rightly pointed out for that manner are "high" in protein based on mass but it would be very stupid to consume them in any relevant quantities to reach the protein needs because they are very calorie dense. So like I mentioned before to judge if a product is protein rich it needs to be judged on grams of protein per 100 calories and not on total mass.
10:22 did he say "pastabilities"?
Great video, I've learned alot from this video, many thanks for your help 👍💯
I've always been a fan of pond scum 😆 Thanks for the video. This was super informative. I'm getting a little tired of just having chicken and beef and these are some awesome alternatives that are also healthy
With meat I'd suggest finding recipes you like to add some variety. I once got a mountain of cheap but good quality ground beef and it was my main protein for months but i got burned out on hamburgers pretty quick so i started stir frying it, adding difference sauces, made meatloaf, etc to add variety. Hot sauce is also great, if you eat the classic rice-chicken-broccoli combo (or similar) finding a sauce that's good on that is a game changer. For me that sauce is Nam Phrik (aka Phrik sauce, Nam Pla Phrik, or like 10 other similar names) which is a 50/50 mixture of lime/fish sauce with minced garlic and thai chilies added, sounds weird and maybe gross but it's salty, sour, a little sweet, and spicy and it goes great on rice, any meat, and even some veggies and adds a ton of flavor to any dish for zero calories. Same goes for soy sauce, oyster sauce (which tastes salty and savory, not fishy at all), or pretty much any seasoning.
Me too and it’s probably not healthily sustainable in the long run
Ive been trying to become vegitarian but didn't know how to build at the same time. Thank you for this help.
I have been vegetarian for a few years now, it is really easy to get nutrition if you know what to eat. I would recommend recipes with lentils, I eat chickpea pasta regularly and that has crazy dense protein and nutrients. Spinach, broccoli eat lots of vegetables. Oat milk is amazing and it tastes way better than any other milk substitute. How I started is by reading the nutritional content on everything I buy while shopping and I mean everything. You start to get a really good understanding of what is nutritional and what is not. Take a vegetarian multi vitamin every day and an algae dha omega 3 capsule every day. you’ll be set
@@behindthedesign. thank you.
A great resource if you're interested ua-cam.com/video/opWIQE8IYxc/v-deo.html
I used the Plant-Based Protein Pasta by Barilla. It’s wheat and Pea Protein. 10g of protein per serving and only 30g of Carbs. Mix it with a beef or chicken and it’s gold. I make a pasta with meat and shredded Parmesan Cheese and the Protein/Crab ratio is really good. It eat it almost daily for dinner and vary up the meat and sauce I use as well as the type of pasta like Penne, Rotini, and Spaghetti.
Also, mix your cottage cheese with protein powder and some water (or Milk or plant milk) and it’s a yummy dessert. Add some Stevia to sweeten it up more if you want.
I guess it's how it's done in America... But it was a bit confusing the use of a "cup", "ounce" mixed with grams. A X g per 100 g would have been easier to follow. Great channel and video though!
Yeah, the majority of his analytics come from America. And you simply don't measure in grams in America (For the majority of population, there technically are some gram measurements). Cups, ounces. So X per 100g would've meant nothing to most of his viewers, sadly.
Thankfully, there's an easy conversion:
28.385 grams per ounce ( Can round if you'd prefer: 28 grams per ounce). If you want exact measurements, you can always use Google. Just "Grams in an ounce" to bring up the calculator.
Using this, you can tell the following:
226.796 grams per cup.
So X g per 100g can be equated to X g per roughly half a cup is accurate enough for the vast population. It's technically a little over 113g, but you don't need exact numbers if you aren't lifting 500+lbs.
Final reminder: 8 ounces in a cup, so 4 ounces in half a cup. Hope all that helps :^)
Would nice to see the entire macro break down for each item mentioned, aswell as caloric density.
Also for all the cottage cheese haters out there, just give it a chance. I use to absolutely hate it but after putting up with it for a month. Ive been addicted to it for about the last 1.5 years and eat about 2lbs of it a week in various ways. Give it a chance !
A Polish friend in college made a dish for me that was very simple , cheap and tasty, penne pasta, cottage cheese (stirred in until it sort of melts), peas and Sopocka (Polish cured ham). Would highly recommend you try, especially since 3 of the ingredients are in this video lol
Sparkle pepper on it , yes pepper, makes it taste great.