A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS. Some math: 1 Rep Max - 100kg Gain 1 Rep Max without protein supplementation- 10kg Gain 1 Rep Max without protein supplementation (Percent) -10% New 1 Rep Max without protein supplementation - 110kg The additional 9% is ON THE GAIN: Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9% Theoretical New 1 Rep Max with protein supplementation - 110.9kg In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.
Why do you think you need that much protein. I eat a maximum of about 2 eggs a week. That's more than enough animal protein. My wife loves eggs. That's the only reason i eat them at all.
@@herbbowler2461 because if you're trying to Gain you actually need a lot more. Especially if you're a Bodybuilder trying to gain as much as possible. You need to always been in a 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 just as the same with calories and carbs. If you just consume what you need for maintenance you will not gain and grow more lean muscle than you have but will just stay the same. Also what, you really want are amino acids. They are the building blocks of all cell proteins. And 5 or more amino acids are considered a protein. But that's not a complete protein. There are plenty of essential and non essential amino acids that we need and can gain all sorts o f benefits from. Much better than just protein which only have a few of the amino acids.
@@herbbowler2461 amino acids are protein they're the building blocks of. What I'm saying is proteins you eat usually aren't complete protein in the sense they are missing most of the other amino acids. You want all of them so your body can use them for every different type of protein your different cells need. Plant protein has much more raw amino acids cause its the first source of protein when animal protein is recycled protein that the animals ate from plants. Problem is we cannot eat enough food in mass and different variety of foods on a daily basis to get enough nutrition. Maybe for an average range yea but when you're trying to always be in surplus or get all of the nutrients that are hard to find in foods you need supplementation. This is why even bodybuilders that eat nutrient dense foods every two hours still need supplementation. We cannot fit that much mass and variety of foods into our diets every day never mind afford it too. Cause it's hard keeping that many foods and herbs, plants, seeds, oils & veggies fresh. I've been bodybuilding for 13+ years as well as studying athletic sciences, kinesiology, general health, biochemistry. Also was a national athlete (rugby) and had professional nutrition coaching
The 9% extra gain may seem small, but remember thats only for a single 13 week cycle. If you keep going you gain an additional 9% of those previous gains, then build on those bigger gains, and so on. Then left for several years and you really see the diffetence.
A major flaw in this study that no-one seems to have picked up on is that hardly anyone has 1.4g/kg/day of protein outside controlled environments. If I could get that much protein in my diet everyday through normal food then I wouldn't take whey. I take whey because through my diet I probably only get 0.5-0.6g/kg/day of protein but via shakes I can get this to nearer 0.8-1.0g/kg/day which helps me make gains. Making a comparison between a groups whose baseline dietary protein intake was more 'normal' would be a much better gauge of protein supplement efficacy.
I'm a pretty fanatic mountainbiker & long distance rider. With a healthy diet & protein shakes my recovery goes not only faster, but i also notice that my gains in muscle power delivery is much better compared to when i dont take a protein shake. It's an aid, not a solution to a unhealthy diet🫣
In my opinion,training hard ,eating good food and sleeping enough hours help more than abusing with supplements even if I consider them important for recovering.It depends on wich results you want to reach.I do prefer to look in good shape than big, pumped and doped.Greetings from Italy and thanks for the video.
The issue is that most people don’t get enough protein from their statistically average diet. So, having an easy-to-consume intake is better than having none.
What this study tells us is more that increasing protein beyond 1.6g is not required. The small increase in protein does result in noticeable gains. I'm sure we would see a much much larger difference if the control group consumed 0.8g. Let's keep in mind as well that 0.8g for a 75kg person is 60g a day. If you have cereal with milk, a sandwich for lunch and a normal dinner (some salmon, broccoli and potatoes in this case), you're probably looking at around 60g-70g of protein a day. Increasing that to the recommended 120g, while not eating too much is not an easy task without protein powder! Personally, I aim for 150g of protein a day. My breakfast is around 15g, my lunch 30g and my dinner 50g or so. I supplement the remaining 50-60g with protein powder.
Sad truth .... The most ripped and strong I ever got was when I was on a low income, vegetarian diet, with one or two eggs per day. I also had a free gym membership which came with a a daily one hour session with a trainer. Five days a week, I would go to the gym, get blitzed by a trainer doing all kinds of cross training and boxing exercises, and then I would weight train, and finish off with 30minutes cardio. I was absolutely jacked despite being on a relatively meagre diet. The sad truth is that unless your legitimately eating a protein poor diet, its the exercise that is going to do most of the work when it comes to strength and muscle mass. Most people chugging protein shakes are just increasing their overall body fat index. Lets face it, gyms are full of "big" guys who look like they are carrying a little too much fat under the surface, but the muscle camouflages it.
Edit on 10/10/19: Many of you have commented that you would be happy with a 9% (2.49kg) gain in 1 Rep Max by using protein supplements. I acknowledge that for people who take their resistance training seriously (even if it isn't for sport or competitive purposes) that you would could be very happy with that benefit. So it's all about putting this info in context with your training objectives. Each person will see that benefit in a different light depending on what they are aiming for. Protein supplements are also likely to be more beneficial for people with a low baseline intake of protein from their diet. If you think protein supplements are useful for you, go for it! Also, some of you have commented that 1.4g/kg/day is already more protein intake than the general population. However in the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article/108/2/405/5042716 So the results of the study I discuss in the video are applicable to the average person living in a high income country. But of course we are just talking about averages here and may not apply to a particular person. Each person will have to look at their situation on an individual basis to see if their protein intake is meeting their requirements. For those of you HUNGRY for the details, check out the full article from the British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376 If you enjoyed the video, please hit that like and Subscribe button! Thank you for your support :)
As a kid who has their parents food for them, I take protein shakes to ensure I get enough for healthy muscle building. My parents just cook me whatever they want whether it’s healthy or not.
I guess my only beef with this is the control group was getting enough protein through normal diet, which is very abnormal for avg population which is well below avg protein consumption. Would be very interesting to see a study of poeple who consume under the reccomended amount vs those getting to the right amount with protein shakes.
huh?!? a simple 7-8oz peice of chicken has plenty of protein content, 3-4 eggs for breakfast & youre good to go for the entire day i might be in debt and buy groceries on credit but i can guarantee i wont miss my daily vitamin/protein intake
My question on protein is not so much about “elite athletes” but rather for seniors. I read we don’t synthesize protein nearly as efficiently in our 60s and 70s so, to me, protein supplementation makes sense, even if we aren’t knocking out set after set in the gym. Currently 65yo, 6’6” 260# (down from 330# a couple years ago). I realized I was losing muscle mass and strength, so I started dead hang, body weight squats, push ups… that kind of thing. 3-4 days per week. Nothing too intense. When I started, I couldn’t do ANY of that. Today I can do 20 push-ups, dead hang 30 secs at a time…. It’s progress, but it comes slowly. I hope, at some point, to work up to a full pull-up. About a year ago I started trying to increase my dietary protein intake and just recently added whey and pea protein supplements. Whey after a “workout” and pea on off days. I expect I’ll find out in a month or so if these are having any noticeable impact but I suspect they may be a good idea even for systems I can’t observe directly (like cardio, digestive etc) Any thoughts?
As an average Joe, I work out 4 times a week. My problem is I have a sweet tooth and usually I lack the discipline in the kitchen to be fit and lean. However, when I get on a lower carb food regime and I drink 2 protein shakes a day, one after workout and one in between means (usually lunch and dinner) I find myself not even wanting anything sweet, not craving some fast carbs. For me, I find the higher protein intake beneficial. Because the protein helps the recovery after a hard workout it helps me drop the sweets and the excessive amount of carbs that I'm usually craving. BUT in my honest opinion, if you are NOT working out and you eat whatever junk you see - the protein shakes will do next to nothing for you.
Oats and a whey protein shake in the morning with about 30 to 40g of protein powder for the shake. Do not use the instant flavoured oats either as it's full of excess sugar. Make sure you use whole milk in your porridge . Add oats to your shake and then you are really having a meal in a shake roughly 400 kcals from shake and probably 250 to 350 kcal in your porridge. Do this five times a day and you are on your way. Also throw in the usual for your supper a bit of protein fast or slow carbs depending on if you have adequate protein in that meal and some fibre obviously. Also use casein protein at night and also throw some oats in as well so you will get the max benefit while toes up. If you can handle it throw in a glass of whole milk and you have the best of both worlds. Oats can be topped with banana or cinnamon and even peanut butter. I'd recommend actually peanut butter in 2 bowls of your porridge, that way you get extra protein in your your shake. Also handful of peanuts at regular snack intervals and boom boom boom you have put the food in your tomb. Leans you down as well even if you don't lift so you will actually look and feel better. Think of this Proats, Proats and more Proats. Not one person you will ever hear say oats are bad and they are a natural slow release carb as well for hardgainers/ectomorphs. Just thought I'd add this in case people struggle with what to eat and that. Oats are a cheap and efficient way of maximising carbs and satiating yourself so you are not hungry or losing muscle. Oats can help gain the right kind of weight as well as keeping it lean. For bodybuilding it's more of full time occupation and not to mention the steroid use in bodybuilders and powerlifting for that matter. Hope this helps.
I wonder if anyone doing these studies ever bothers to ask why people supplement in the first place. So often, there seems to be a disconnect between researchers and whether the advice they give actually applies. I'd love to see them share their results with study participants and have the participants give feedback on the results. As many of the top comments show, there are plenty of people that think that increasing one's gains by 9% is _more_ than worth it for a variety of reasons, including many not explored by the study's conclusion (such as increasing BMR for those trying to lose fat). Nevermind that the part of the conclusion quoted did not match the methodology. If the researchers had compared four groups (the two additional ones being protein supplementation vs none, both without resistance training), that would be one thing, but as it stands, saying that resistance training itself without protein supplementation is more effective than protein supplementation without resistance training is misleading at best. And then there's the fact that the controls _already_ had high protein intake in the first place. Is it important to do resistance training? Well, yes. It has other benefits than just increasing lean body mass, too. But protein supplementation is valuable for a lot more than just professional athletes.
You absolutely need protein to build muscle. That protein does not have to come in the form of a protein shake/powder. The protein shake simple makes it more convenient since its easy to get and measure. When people say you can get all the protein you need from food they're not incorrect. What they don't typically reveal is that protein from food comes with a lot of stuff your body doesn't need. Simply stated, protein doesn't exist all by itself in nature. It comes with fats and/or carbohydrates. Those extra calories can add to weight gain. Its also interesting to note the protein from food so use requires extra energy and time to digest and absorb. A protein shake can be in your blood stream within a matter of minutes. That's far faster than from any protein food source. Always keep these things in mind.
Danish AKHTAR one time I went clothing shopping and asked for floral midi dresses and then I looked on my UA-cam and it was advertising floral midi dresses... I hadn’t even looked it up online yet.... bizzaro world.
@@ammabthedigitallynomadic3385 look up 'target pregnancy scandal'. It's about target knowing about a pregnancy earlier than the dad. Shows how much companies know about their customers.
"But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work." what a redundant statement... if you drink protein powder you're obviously going to be in the gym working out also...
Hilariously he doesn't seem to have gotten the memo that hypertrophy of the myofibrils and of the sarcoplasm are different mechanisms that get emphasized by different kinds of training!
@@tomhill1663 amino acids are organic compounds that combine to form proteins, help break down food, and aid in recovery time when working out. Do you're partially right.
I know it's out of the scope of this video, but for ATHLETES the role of carbohydrates in providing the energy for both the exercise that contributes 90% and the energy for muscle protein synthesis is vitally important. Without that sufficient energy the gains will never happen.
Going to experiment with plant protein shakes . Every body is different. I think years ago I made some strength improvement with a soy one. But it could have been simply getting a little extra protein.
Excessive intake of protein, when you’re not training, or you’re not training enough, can cause kidney problems and some other problems. But that is if you take too much and train too little. Other than that, 1.6-2.2g/kg is a decent amount if you’re training 4/5x a week. It shouldn’t have any side effects
The fact that participants added an average of 27kg to their 1rm over 13 weeks indicates to me that they were starting from a fairly untrained state. People make fairly large gains early on in training. Then the gains plateau, and PRs become harder and harder. I'm curious if there are studies on the efficacy of protein powder on people who've hit the plateau.
The problem with the study is the population selection. These people are already having 1.4g/kg/day of protein intake before experiment. For a 75kg person, that’s 105g of protein each day. That means these people already eat way more protein than normal population. I’d be surprised if they can actually eat that many protein without supplements unless they are feather light weight. It would only take this population 0.2g/kg/day to hit the 1.6 upper limit of protein intake. There’s no wonder the extra benefit isn’t that big. But the reason it is not big is that these people are already eating a high protein diet. You can eat high protein from totally mature food. If you can achieve this number totally by nature food, it is great for you. But that is really difficult, made even harder if you want to avoid fat and carb. Protein supplement is like a cheat sheet, allowing you to get to that 1.4 or 1.6 level without the hard work digesting nature food. It will be interesting to see how much extra supplements give if it is an untrained person on normal diet. That would be boosting from 0.8/kg/day purely using supplements whilst control group eating the equivalent on carb.
The question is kind of misleading; the correct question should be "is an increase in protein intake (above 0.8 RDA) necessary, wether it comes from food or integration?" Moreover there is a difference between strenght training, fitness training and bodybuilding.
But I don’t get, the muscles fibres get repaired with only protein, if ur not getting a good amount without high protein products there is no way to grow muscles?! So the video just tells us that it hasnt a significant change when taking more than 0.8?
For me drinking 1l of shake a day pushed me from 60 to 90kg. Gains are only limited by how much shakes you can drink a day. Try 5l per day, you'll see.
If the study already stablished a 1.6g protein/kg diet, and then added the extra whey on top, then that is definitely a faulty/useless study, as that is not how you use protein supplements. The point of them is to complement your diet to easily reach those protein quantities, it makes no sense if you are already reaching then.
Protein from food is important as well as protein drinks. I saw a video about protein that your body will steal protein and only a small amount gets to the muscle. More is better.
It is a misconception that protein supplement helps in increasing the weight or the reps. It helps you to recover better and for a lot of people they might not be taking even the RDA of protein. This is where supplementation comes in. If one can have enough protein from food alone that is the best, but to get 112 gm of protein from food alone just see how much you need to eat :)
This is really helpful thank you I take protein because of my caloric restriction and vegan lol so it’s a little tough to hit my protein intake goal sometimes
Oats, nuts and seeds are one of my favorite protein sources even tho I'm not vegan. Also peas, seitan meat and tofu are tasty and high protein as well. Ofc you don't have as many choices than others, but there are choices. But ofc do what works for you the best!^^ I'm not saying protein powders would be bad by any means, just that I think it should be possible to take less by adding other protein sources if you wanted to.
A significant detail has been omitted - were the participants in the study individuals that had a background in strength training and currently engaged in strength training prior to the study? If they were new to strength training or haven't done strength training regularly before the study, that could explain the significant increase in their 1-rep max repetitions. If that's the case, the study's results and conclusion are flawed and misleading.
Get yourself a nutribullet or a blender and blend 2 handfuls of kale, frozen cranberries, one whole banana, 2 scoops of your protein powder ( 1 dependant on your scoop size) and a bit of ginger to give that freshness with milk of choice. Protein powder and milk will never be the same
Taking a shake after a workout seems like a fair enough deal, but these days every ‘what I eat in a day’ videos is a slide show of shake for breakfast; powders added to cheesecake for lunch; dry powder for dinner, 3 bags of sweets for a midnight snack. 200 grams protein 2000 calories😂
Not really but kinda is really the best answer. In the end its your testosterone levels that matters. You can have 300ng/l2 testosterone and you will probably never hit 100kg bench. You can have 900ng/l2 and you probably start at 80 - 100kg bench as a base line.
As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass
Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.
That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*
@@Magnulus76 Put in the time? Definitely! But at the gym? I think that depends on the individual and the situation. There's a lot than can be accomplished without a gym. Especially if we can invest in a chin-up bar and a few weights.
@@surrealistidealist Yep gym membership and diet plans and protein shakes are all a myth so those companies can generate money. They're billion dollar industries. Prisoners have pretty much proven them a myth. They don't have fancy gym equipment and expensive protein diets and shakes. Just good ole fashion push ups and pull ups and burpees with a shit diet.
A lot of folks don’t know that protein is hard on the kidneys, so relying on powder primary and food secondary, they are unknowingly causing inflammation on the kidneys,,you must know the right amount , counteract this by eating blueberries, and cilantro which fortifies the blood vessels and keeps the kidneys working optimum, ..I lift and I work in healthcare, the hospital, I’ve seen those in the gym with kidney issues because a lack of understanding the amount of protein to take and what your body will use….do I say still take …HEYELL yes…protein builds muscle,we just gotta be smart about it..
An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.
Dave C. You don‘t start from 0. E.g your bench press improves in a few months from 250 to 300 without whey protein and to (250 +50•110%) 305 with whey protein. Thats still something but not so much that supplements are necessary to build a good physique
Well yeah, but some people can have sensitive livers and kidneys to high protein, so if just resistance training gets you 91% of the way to gains this is good news
You have to take diminishing returns into play here. Once you’re at a professional level you won’t be getting 9% increase. Maybe 1% or less. Olympians sometimes take a whole year to get 1-5lbs PRs because they are lifting 3-4 times the weight of the average joe.
yes agreed natural food is the best and how come this chemically processed protein has no side effects at all... I watched the other videos and I think no one is going to say against this multi million industry
OMG right? Like wtf: ask someone drinking a protein shake at the gym whether he even lifts.... why the hell else would he be at the gym? ua-cam.com/video/_MNFSIsx_f0/v-deo.html (except if he's there for cardio, but then later in the video they mention that these shakes also help in recovering from cardio, so it's still dumb as fuck)
@@ClayHales It really gets on my nerves. I started bodybuilding in the early 90s....and people are still making the same mistakes now...One guy in particular...at my gym...thinks he is gonna get jacked from doing 1 rep oly lifts....
@@aardmaat I have protein shakes purely for recovery purposes the quicker you get that protein the quicker you start to recover and I don't want to feel sore all day.
Shame he didn't mention the serious health downsides that a lifetime of body building + protein supplement intake does to kidneys. 2 friends of mine (they don't know each other) that have been lifting for years, and always chugging protein...they're huge, and super strong, but they now have kidney issues, one is in his 40s, and the other just hit 50 - and he needs insulin injections. The drive of constantly maintaining a desired physique - which is often helped by protein intake...just shreds kidneys over a decade or two. Our kidneys are like an oil filter, and we only get one for our entire lives. Excess sugar and protein just wrecks it.
The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.
Start of lockdown I took home from work a load of discarded protein shakes have some people have left renting some of our space started drinking a lot of them top of the junk food that I got addicted to in lockdown I can testify that protein shakes seem to work I massively increase waistline tells its own story I thought my weight would level out I went beyond the maximum on my bathroom scales I made myself in boots chemist I gained a whopping 140 lbs in 9 months
One way of looking at your statement might be that you are treating a symptom but not the disease. Is a life that is so busy one cannot eat actual food, a healthy life to be leading? There's not necessarily a right or wrong answer but I feel your situation is an example of the way modern life can be destructive but that we treat as normal/acceptable.
Keep in mind that the 9% presented in this video was for 1 rep strength. The article actually shows 27% increase in fat free mass (muscle mass) compared to the groups who didn't receive extra protein.
@@lukasschallibaum5046 nahh I eat whatever I want and train. Though I'm not tryna lose weight so the right food doesn't matter, but if you want the most optimal way then yeah eating the right food is better. Other than that, you don't need the right food to train just saying.
Sir Nicholas D Definitelt wasn’t “pre workout” as stated obviously. A combination of drugs and how unhealthy his insides were, led to his death. Miss that big man tho. Realer than real....
Heres the problem: 1. That 9% increase is in new trainees. In other words it can make a good difference in the beginning but its not like if you take a protein shake its gonna make you just blast through your genetic potential. 9% of half a pound of muscle is not alot (and its very typical to see very slow to no progress in gym after 3-5 years training). Im not sure theres a study that has gone into trained individuals and how much it helps with MPS. But we can assume (We dont know) its still better to have more, and it certainly doesnt hurt anything. 2. A protein shake probably doesnt make a whole lot of difference when compared to a chicken breast or a lean beef. When you account for total daily protein intake it doesnt help nearly as much. Protein does seem to be a good bit cheaper per gram of protein then meat at times however. And theres the convenience. For me i eat about 200 grams of protein per day. If i switched the protein shake for a chicken breast i would see no difference in muscle gained, because total protein is the same.
Its a gain percentage, not a weight percentage. If your 1 rep max is 100 kilos and your gain is 10 kilos (110kilo rep max) your protein percentage in the gain would be the 9% of 10 kilos, not 100 kilos. That would become 900 grams (9% of 10 kilos). So if you are naturally gaining a 10% in you rep max, what youre gaining from protein is 0.9% of that 100 kilos.
@@cuttersanin3545 and most are lactose intolerant.. I used to drink milk everyday. Then a week after I turned 16 I started getting really bad reactions, breaking out in hives and shit because of milk.
FB Kensar HD Idk. I didn't think of that. I mean, you might be right but he would have to have really lean muscles. He seems more like a cardio person or just someone who cracked the food code and is really slim (walking, manner of eating, etc.).
Hi J DC, lol... yes I do actually. I have been lifting since my late teens. I was overweight as a teenager so I took up cardio first and then resistance training later. During uni I was very much into increasing muscle mass/strength. I used to use protein supplements just because everyone else was. Now that I'm older, my objectives have changed. I'm all about maintaining good health for longevity. So in short, yes I do lift :p I might make a video in future about my journey
DocUnlock Good to know. I was actually thinking of taking this post down altogether as it was written during a particularly glib phase that I have since halted. In other words, I apologize if I seemed rude. I've since figured out that if I wouldn't say something to someone in an elevator, I probably shouldn't say it as a comment anonymously. I appreciate your ability to shrug off my negativity and be civil. Here's wishing you the best of luck in the future.
All good J DC, no offence taken. I'm very impressed by your openness and maturity in that last post - you've set a new standard for UA-cam comments imo! Wishing you all the best :)
A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS.
Some math:
1 Rep Max - 100kg
Gain 1 Rep Max without protein supplementation- 10kg
Gain 1 Rep Max without protein supplementation (Percent) -10%
New 1 Rep Max without protein supplementation - 110kg
The additional 9% is ON THE GAIN:
Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg
Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9%
Theoretical New 1 Rep Max with protein supplementation - 110.9kg
In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.
Underrated comment!
1
Underrated comment
Doesn't matter had s3x
Goku Dont even lift
03:23 thank me later
You're a damn saint
Thank you
Thx man
He speaks the language of the gods...
Thanks!
Although I don’t workout THAT much, I do like it since it’s easier do chug down a shake than to eat 8 eggs
True
And way less cholesterol and bad fats..
Why do you think you need that much protein.
I eat a maximum of about 2 eggs a week.
That's more than enough animal protein. My wife loves eggs. That's the only reason i eat them at all.
@@herbbowler2461 because if you're trying to Gain you actually need a lot more. Especially if you're a Bodybuilder trying to gain as much as possible. You need to always been in a 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 just as the same with calories and carbs. If you just consume what you need for maintenance you will not gain and grow more lean muscle than you have but will just stay the same. Also what, you really want are amino acids. They are the building blocks of all cell proteins. And 5 or more amino acids are considered a protein. But that's not a complete protein. There are plenty of essential and non essential amino acids that we need and can gain all sorts o f benefits from. Much better than just protein which only have a few of the amino acids.
@@herbbowler2461 amino acids are protein they're the building blocks of. What I'm saying is proteins you eat usually aren't complete protein in the sense they are missing most of the other amino acids. You want all of them so your body can use them for every different type of protein your different cells need. Plant protein has much more raw amino acids cause its the first source of protein when animal protein is recycled protein that the animals ate from plants. Problem is we cannot eat enough food in mass and different variety of foods on a daily basis to get enough nutrition. Maybe for an average range yea but when you're trying to always be in surplus or get all of the nutrients that are hard to find in foods you need supplementation. This is why even bodybuilders that eat nutrient dense foods every two hours still need supplementation. We cannot fit that much mass and variety of foods into our diets every day never mind afford it too. Cause it's hard keeping that many foods and herbs, plants, seeds, oils & veggies fresh. I've been bodybuilding for 13+ years as well as studying athletic sciences, kinesiology, general health, biochemistry. Also was a national athlete (rugby) and had professional nutrition coaching
I clicked on this video out of respect for you putting the answer in the thumbnail
Same
The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them
😂👍 oh my freaking god yes
Amen to that. My wife commented on how much my "dogs" are farting now.
@@white_devil73 your secret's safe with us
We all accidently passed some gas at the gym.
Oh my god! The men's locker room in the morning is like a torture chamber!! My eyes literally water.
The 9% extra gain may seem small, but remember thats only for a single 13 week cycle. If you keep going you gain an additional 9% of those previous gains, then build on those bigger gains, and so on. Then left for several years and you really see the diffetence.
We already know the catch - those damn rancid farts
😆😆😆
Lmfao
Honestly, since I've started using protein shakes again, I've been pooping a lot better. My constipation is cured!
Its all about which you chose for protein... muscle milk 50g protein is what I use. Huge difference and no protein farts...
@@ny2bama facts mine just came in yesterday
A major flaw in this study that no-one seems to have picked up on is that hardly anyone has 1.4g/kg/day of protein outside controlled environments. If I could get that much protein in my diet everyday through normal food then I wouldn't take whey. I take whey because through my diet I probably only get 0.5-0.6g/kg/day of protein but via shakes I can get this to nearer 0.8-1.0g/kg/day which helps me make gains.
Making a comparison between a groups whose baseline dietary protein intake was more 'normal' would be a much better gauge of protein supplement efficacy.
no one has a 7oz piece of meat? in the freezer?
huh?!
@@jonniefast 200g of meat has like 30g of protein, mate. Do you weight 25kg?
Did you even watch the video?
@@Bramble20322 200g of chicken has nearly double that at 54g
@@ncshuriken he's saying 1.4 grams of proteins per kilogram of body weight
I'm a pretty fanatic mountainbiker & long distance rider. With a healthy diet & protein shakes my recovery goes not only faster, but i also notice that my gains in muscle power delivery is much better compared to when i dont take a protein shake. It's an aid, not a solution to a unhealthy diet🫣
He looks like he's on eyebrow supplements
Kevin Brooke lmaoo
Since he has a beard it doesn’t look bad.. but if he didn’t lol
Kevin Brooke middle eastern genes
@@RocksmithPdl
Nope this dude is Indian origin.
@@usmhaevmcgmedov5525 same thing, arabs have bushy eyebrows too
9% is actually a lot more than I expected.
In my opinion,training hard ,eating good food and sleeping enough hours help more than abusing with supplements even if I consider them important for recovering.It depends on wich results you want to reach.I do prefer to look in good shape than big, pumped and doped.Greetings from Italy and thanks for the video.
The issue is that most people don’t get enough protein from their statistically average diet.
So, having an easy-to-consume intake is better than having none.
"confused the muscle by eating 5g/kg to maximise gainzz" -Albert Einstein
5 grams of what. And how does that confuse the body
What this study tells us is more that increasing protein beyond 1.6g is not required. The small increase in protein does result in noticeable gains. I'm sure we would see a much much larger difference if the control group consumed 0.8g.
Let's keep in mind as well that 0.8g for a 75kg person is 60g a day. If you have cereal with milk, a sandwich for lunch and a normal dinner (some salmon, broccoli and potatoes in this case), you're probably looking at around 60g-70g of protein a day. Increasing that to the recommended 120g, while not eating too much is not an easy task without protein powder!
Personally, I aim for 150g of protein a day. My breakfast is around 15g, my lunch 30g and my dinner 50g or so. I supplement the remaining 50-60g with protein powder.
Looking out for a negative catch (*realizes there's none*) --- continues sipping
😂
Sad truth ....
The most ripped and strong I ever got was when I was on a low income, vegetarian diet, with one or two eggs per day.
I also had a free gym membership which came with a a daily one hour session with a trainer.
Five days a week, I would go to the gym, get blitzed by a trainer doing all kinds of cross training and boxing exercises, and then I would weight train, and finish off with 30minutes cardio.
I was absolutely jacked despite being on a relatively meagre diet.
The sad truth is that unless your legitimately eating a protein poor diet, its the exercise that is going to do most of the work when it comes to strength and muscle mass. Most people chugging protein shakes are just increasing their overall body fat index.
Lets face it, gyms are full of "big" guys who look like they are carrying a little too much fat under the surface, but the muscle camouflages it.
Your channel is very underrated. Keep up the amazing work!
Thanks for the support Rajvir! It makes me happy that you are enjoying my videos :)
Lovely video. Straight to the point, pleasing voice just hard facts, no talking around things. Keep up the excellent work!
Edit on 10/10/19: Many of you have commented that you would be happy with a 9% (2.49kg) gain in 1 Rep Max by using protein supplements.
I acknowledge that for people who take their resistance training seriously (even if it isn't for sport or competitive purposes) that you would could be very happy with that benefit. So it's all about putting this info in context with your training objectives. Each person will see that benefit in a different light depending on what they are aiming for. Protein supplements are also likely to be more beneficial for people with a low baseline intake of protein from their diet. If you think protein supplements are useful for you, go for it!
Also, some of you have commented that 1.4g/kg/day is already more protein intake than the general population. However in the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article/108/2/405/5042716
So the results of the study I discuss in the video are applicable to the average person living in a high income country. But of course we are just talking about averages here and may not apply to a particular person. Each person will have to look at their situation on an individual basis to see if their protein intake is meeting their requirements.
For those of you HUNGRY for the details, check out the full article from the British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376
If you enjoyed the video, please hit that like and Subscribe button! Thank you for your support :)
As a kid who has their parents food for them, I take protein shakes to ensure I get enough for healthy muscle building. My parents just cook me whatever they want whether it’s healthy or not.
I guess my only beef with this is the control group was getting enough protein through normal diet, which is very abnormal for avg population which is well below avg protein consumption. Would be very interesting to see a study of poeple who consume under the reccomended amount vs those getting to the right amount with protein shakes.
huh?!?
a simple 7-8oz peice of chicken has plenty of protein content, 3-4 eggs for breakfast & youre good to go for the entire day
i might be in debt and buy groceries on credit but i can guarantee i wont miss my daily vitamin/protein intake
@@jonniefast Most people's diet consist mainly of starch, sugar and fat, and 220g of chicken is a big piece compared to what most people eat daily.
@@jonniefast 225gr of chicken plus 3-4 eggs ? That's closer to my weekly protein intake in reality.
@@jonniefastI agree it’s very realistic to get the right amount of protein, but that doesn’t change the fact most people dont
That’s sad. At least three eggs in an omelet for breakfast everyday for me. And that’s just the start
My question on protein is not so much about “elite athletes” but rather for seniors. I read we don’t synthesize protein nearly as efficiently in our 60s and 70s so, to me, protein supplementation makes sense, even if we aren’t knocking out set after set in the gym. Currently 65yo, 6’6” 260# (down from 330# a couple years ago). I realized I was losing muscle mass and strength, so I started dead hang, body weight squats, push ups… that kind of thing. 3-4 days per week. Nothing too intense. When I started, I couldn’t do ANY of that. Today I can do 20 push-ups, dead hang 30 secs at a time…. It’s progress, but it comes slowly. I hope, at some point, to work up to a full pull-up. About a year ago I started trying to increase my dietary protein intake and just recently added whey and pea protein supplements. Whey after a “workout” and pea on off days. I expect I’ll find out in a month or so if these are having any noticeable impact but I suspect they may be a good idea even for systems I can’t observe directly (like cardio, digestive etc) Any thoughts?
As an average Joe, I work out 4 times a week. My problem is I have a sweet tooth and usually I lack the discipline in the kitchen to be fit and lean.
However, when I get on a lower carb food regime and I drink 2 protein shakes a day, one after workout and one in between means (usually lunch and dinner) I find myself not even wanting anything sweet, not craving some fast carbs.
For me, I find the higher protein intake beneficial. Because the protein helps the recovery after a hard workout it helps me drop the sweets and the excessive amount of carbs that I'm usually craving.
BUT in my honest opinion, if you are NOT working out and you eat whatever junk you see - the protein shakes will do next to nothing for you.
sweet tooth bruh tf why would a tooth be sweet. Ik what it means but english weird af
Speeds up recovery and that's essential when you're on the grind.
Oats and a whey protein shake in the morning with about 30 to 40g of protein powder for the shake. Do not use the instant flavoured oats either as it's full of excess sugar. Make sure you use whole milk in your porridge . Add oats to your shake and then you are really having a meal in a shake roughly 400 kcals from shake and probably 250 to 350 kcal in your porridge. Do this five times a day and you are on your way. Also throw in the usual for your supper a bit of protein fast or slow carbs depending on if you have adequate protein in that meal and some fibre obviously. Also use casein protein at night and also throw some oats in as well so you will get the max benefit while toes up. If you can handle it throw in a glass of whole milk and you have the best of both worlds. Oats can be topped with banana or cinnamon and even peanut butter. I'd recommend actually peanut butter in 2 bowls of your porridge, that way you get extra protein in your your shake. Also handful of peanuts at regular snack intervals and boom boom boom you have put the food in your tomb. Leans you down as well even if you don't lift so you will actually look and feel better. Think of this Proats, Proats and more Proats. Not one person you will ever hear say oats are bad and they are a natural slow release carb as well for hardgainers/ectomorphs. Just thought I'd add this in case people struggle with what to eat and that. Oats are a cheap and efficient way of maximising carbs and satiating yourself so you are not hungry or losing muscle. Oats can help gain the right kind of weight as well as keeping it lean. For bodybuilding it's more of full time occupation and not to mention the steroid use in bodybuilders and powerlifting for that matter. Hope this helps.
Magnificient video on protein supplement. But, to be sure, you are only talking about RESISTANCE workout and not, COMMON workout ?
"Hey Garth, you can make gains using more protein." Garth: "No way!" Wayne: "Whey!"
HAHHAHAHA
I wonder if anyone doing these studies ever bothers to ask why people supplement in the first place. So often, there seems to be a disconnect between researchers and whether the advice they give actually applies. I'd love to see them share their results with study participants and have the participants give feedback on the results. As many of the top comments show, there are plenty of people that think that increasing one's gains by 9% is _more_ than worth it for a variety of reasons, including many not explored by the study's conclusion (such as increasing BMR for those trying to lose fat).
Nevermind that the part of the conclusion quoted did not match the methodology. If the researchers had compared four groups (the two additional ones being protein supplementation vs none, both without resistance training), that would be one thing, but as it stands, saying that resistance training itself without protein supplementation is more effective than protein supplementation without resistance training is misleading at best. And then there's the fact that the controls _already_ had high protein intake in the first place.
Is it important to do resistance training? Well, yes. It has other benefits than just increasing lean body mass, too. But protein supplementation is valuable for a lot more than just professional athletes.
You absolutely need protein to build muscle. That protein does not have to come in the form of a protein shake/powder. The protein shake simple makes it more convenient since its easy to get and measure.
When people say you can get all the protein you need from food they're not incorrect. What they don't typically reveal is that protein from food comes with a lot of stuff your body doesn't need.
Simply stated, protein doesn't exist all by itself in nature. It comes with fats and/or carbohydrates. Those extra calories can add to weight gain. Its also interesting to note the protein from food so use requires extra energy and time to digest and absorb.
A protein shake can be in your blood stream within a matter of minutes. That's far faster than from any protein food source. Always keep these things in mind.
An additional 9% could be the difference between a participant and the podium
I am thinking about protein!
UA-cam = recommended
Danish AKHTAR one time I went clothing shopping and asked for floral midi dresses and then I looked on my
UA-cam and it was advertising floral midi dresses... I hadn’t even looked it up online yet.... bizzaro world.
@@ammabthedigitallynomadic3385 look up 'target pregnancy scandal'. It's about target knowing about a pregnancy earlier than the dad. Shows how much companies know about their customers.
High protein food list
ua-cam.com/video/bF3xRTGvA-o/v-deo.html
Do you have alexa?
"But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work." what a redundant statement... if you drink protein powder you're obviously going to be in the gym working out also...
People say 9% isn't that much but in stats breakdowns like this it is huge, think about that 9% as the difference between a B and an A; it matters.
You started out telling us about hypertrophy then quoted a study that measured strength.
Hilariously he doesn't seem to have gotten the memo that hypertrophy of the myofibrils and of the sarcoplasm are different mechanisms that get emphasized by different kinds of training!
The Agoge diet is probably the best diet for growing muscle. I struggled for so long until I started following it.
It's different for everybody
I'm gonna try it ?
good luck with your journey!!
I see what they did with the Spartan Agoge ? nice name
@@armandodulanto2764 did you try it?
9% is massive. Most additional supplements only of 1-2% advantage.
You also need to think that protein powder also contains BCAA's and other essential Amino Acids
Michael Hansen amino acids make up proteins...
@@tomhill1663 amino acids are organic compounds that combine to form proteins, help break down food, and aid in recovery time when working out.
Do you're partially right.
Bcaas are irrelevant
I love that you are discussing this matter on KG instead of pounds lol
I know it's out of the scope of this video, but for ATHLETES the role of carbohydrates in providing the energy for both the exercise that contributes 90% and the energy for muscle protein synthesis is vitally important. Without that sufficient energy the gains will never happen.
"only 9%" dude that's huge.
Everyone's saying 9% is big while I'm just doubting if it's actually that "small".
Going to experiment with plant protein shakes . Every body is different. I think years ago I made some strength improvement with a soy one. But it could have been simply getting a little extra protein.
I love when people that look like they haven’t set foot in a gym give me gains and workout advice lol
Excessive intake of protein, when you’re not training, or you’re not training enough, can cause kidney problems and some other problems. But that is if you take too much and train too little. Other than that, 1.6-2.2g/kg is a decent amount if you’re training 4/5x a week. It shouldn’t have any side effects
Bro did Eyebrows till failure
I eat half of my protein through powder and the other through food, no complaints
wich one you use?
@@joaquino812 ghost, pe science, kaged muscle. All high quality protein
if you are going pro: do it
if you just wanna have a fine looking body and can afford meat: nah
lorenzo von matterhorn I just use it as a
Nice reward tasty drink after a big session
The fact that participants added an average of 27kg to their 1rm over 13 weeks indicates to me that they were starting from a fairly untrained state. People make fairly large gains early on in training. Then the gains plateau, and PRs become harder and harder. I'm curious if there are studies on the efficacy of protein powder on people who've hit the plateau.
The problem with the study is the population selection. These people are already having 1.4g/kg/day of protein intake before experiment.
For a 75kg person, that’s 105g of protein each day. That means these people already eat way more protein than normal population. I’d be surprised if they can actually eat that many protein without supplements unless they are feather light weight.
It would only take this population 0.2g/kg/day to hit the 1.6 upper limit of protein intake. There’s no wonder the extra benefit isn’t that big. But the reason it is not big is that these people are already eating a high protein diet.
You can eat high protein from totally mature food. If you can achieve this number totally by nature food, it is great for you. But that is really difficult, made even harder if you want to avoid fat and carb. Protein supplement is like a cheat sheet, allowing you to get to that 1.4 or 1.6 level without the hard work digesting nature food.
It will be interesting to see how much extra supplements give if it is an untrained person on normal diet. That would be boosting from 0.8/kg/day purely using supplements whilst control group eating the equivalent on carb.
The question is kind of misleading; the correct question should be "is an increase in protein intake (above 0.8 RDA) necessary, wether it comes from food or integration?" Moreover there is a difference between strenght training, fitness training and bodybuilding.
But I don’t get, the muscles fibres get repaired with only protein, if ur not getting a good amount without high protein products there is no way to grow muscles?! So the video just tells us that it hasnt a significant change when taking more than 0.8?
Things Rock Lee does to make up for his lack of Ninjutsu.
I'm sorry but why isn't anyone talking about his thick ass eyebrows 😂😂😂
For me drinking 1l of shake a day pushed me from 60 to 90kg.
Gains are only limited by how much shakes you can drink a day.
Try 5l per day, you'll see.
If the study already stablished a 1.6g protein/kg diet, and then added the extra whey on top, then that is definitely a faulty/useless study, as that is not how you use protein supplements. The point of them is to complement your diet to easily reach those protein quantities, it makes no sense if you are already reaching then.
Protein from food is important as well as protein drinks. I saw a video about protein that your body will steal protein and only a small amount gets to the muscle. More is better.
It is a misconception that protein supplement helps in increasing the weight or the reps. It helps you to recover better and for a lot of people they might not be taking even the RDA of protein. This is where supplementation comes in. If one can have enough protein from food alone that is the best, but to get 112 gm of protein from food alone just see how much you need to eat :)
hey bro , do you even lift ? that had me dying
He said it so polite, lmao
Something tells me I should be listening to this guy about building muscle
*This dude* needs some protein powder
Crack Head you upload some pretty nerdy shit, I don’t doubt you weigh 100 pounds soaking wet
3:56 artist knew exactly what they were doing creating this thicc lifter
She must have some spine problems
This is really helpful thank you I take protein because of my caloric restriction and vegan lol so it’s a little tough to hit my protein intake goal sometimes
Same here! I often turn to protein powders, legumes, and beyond meat burgers
Oats, nuts and seeds are one of my favorite protein sources even tho I'm not vegan. Also peas, seitan meat and tofu are tasty and high protein as well. Ofc you don't have as many choices than others, but there are choices. But ofc do what works for you the best!^^ I'm not saying protein powders would be bad by any means, just that I think it should be possible to take less by adding other protein sources if you wanted to.
A significant detail has been omitted - were the participants in the study individuals that had a background in strength training and currently engaged in strength training prior to the study?
If they were new to strength training or haven't done strength training regularly before the study, that could explain the significant increase in their 1-rep max repetitions. If that's the case, the study's results and conclusion are flawed and misleading.
I was more interested in the 'banana' laptop... Where can I find one?
Get yourself a nutribullet or a blender and blend 2 handfuls of kale, frozen cranberries, one whole banana, 2 scoops of your protein powder ( 1 dependant on your scoop size) and a bit of ginger to give that freshness with milk of choice. Protein powder and milk will never be the same
i was not expecting the guy to look like that
“Your body can’t build new muscles cells so it relies on hypertrophy” has been a proven lie and makes me want to disregard the rest of this video lol
Really? That what I've been hearing for years. This is not the only video which says this.
Did this guy really say individual muscle cells just get bigger to increase size and strength?
Taking a shake after a workout seems like a fair enough deal, but these days every ‘what I eat in a day’ videos is a slide show of shake for breakfast; powders added to cheesecake for lunch; dry powder for dinner, 3 bags of sweets for a midnight snack. 200 grams protein 2000 calories😂
This is a reminder to Stay natty guys
Why say, "either lift weights or eat more protein". Surely, most people interested in this will already be doing both.
better use dry fruit banana shake....
"Only 9%"...dude, that is a lot!
This is what I've been waiting for 🙌🏾
In asian country diet are mostlt carb based, any thoughts ?
There are some good UA-cam channels on how vegetarians can get more protein in their diet from legumes etc
If it's too difficult to get enough protein from diet alone, then supplements could be a good idea
@@DocUnlock thanks for responding.
Not really but kinda is really the best answer.
In the end its your testosterone levels that matters. You can have 300ng/l2 testosterone and you will probably never hit 100kg bench. You can have 900ng/l2 and you probably start at 80 - 100kg bench as a base line.
As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass
Same boat and can confirm !!!!
Does that industrial protein have any bad effects on the body?
@@aro5994 Depends on the brand and what additions they have.
Some are good, some are bad
@@aro5994the only thing is that whey contains lactose, but there are alternatives. Otherwise, it's usually just dairy product.
@@heckincat1406 i don't have problems with lactose, thanks for your information ❤
I don't take protein to increase strength, I take it to help my muscles recover and stimulate hypertophy
same
Will that my knee muscles cause they are like dead
Yep, same!
@@amadeus4438 Leg day baby
@@srs6461 I broke my knee and it was on the other side of my leg and ever since my knee muscles have been fucked
He sure made those eyebrow gains
😂😂
You need a special type of protein supplement for these kind of eyebrows :p
😭😭
DocUnlock Don’t be an idiot, you really think you can make eyebrow gains just on protein alone?? His eyebrows are on steroids
LMFAO
Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.
me too. i did not know this, wish i did when i did sports in high school, but back then there was no internet
Happy kidney stone to you. 🤣
My muscles never ache. Almost no animal protein and no suplements. My age 72
Can you use water if u can’t drink milk or don’t have milk?
@@RashaunRuffin I use water all the time when I take my first shake at the office. Of course, I prefer it with almond milk and a nana.
That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*
You actually have to go to a gymn and put in the time. Most people don't regularly do so.
@@Magnulus76 Put in the time? Definitely! But at the gym? I think that depends on the individual and the situation. There's a lot than can be accomplished without a gym. Especially if we can invest in a chin-up bar and a few weights.
@@surrealistidealist Yep gym membership and diet plans and protein shakes are all a myth so those companies can generate money. They're billion dollar industries. Prisoners have pretty much proven them a myth. They don't have fancy gym equipment and expensive protein diets and shakes. Just good ole fashion push ups and pull ups and burpees with a shit diet.
A lot of folks don’t know that protein is hard on the kidneys, so relying on powder primary and food secondary, they are unknowingly causing inflammation on the kidneys,,you must know the right amount , counteract this by eating blueberries, and cilantro which fortifies the blood vessels and keeps the kidneys working optimum, ..I lift and I work in healthcare, the hospital, I’ve seen those in the gym with kidney issues because a lack of understanding the amount of protein to take and what your body will use….do I say still take …HEYELL yes…protein builds muscle,we just gotta be smart about it..
@@unkameatgoodbar2315 Thank you for mentioning that! Yes indeed!!!
An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.
It's literally the difference between Eddie Hall's world record deadlift and second place.
Lol yeah, exactly my thought as well
That's totally cool - if that gain is useful for you then absolutely optimize your protein intake.
10% of my 300lb bench takes that down to 270lbs. Massive difference.
Dave C. You don‘t start from 0. E.g your bench press improves in a few months from 250 to 300 without whey protein and to (250 +50•110%) 305 with whey protein. Thats still something but not so much that supplements are necessary to build a good physique
"Only 9%" lol I'll take that, every bit helps!
J A lol agreed!! 😅😅
Well yeah, but some people can have sensitive livers and kidneys to high protein, so if just resistance training gets you 91% of the way to gains this is good news
9% is a lot! If you compete professionally, this is an awesome edge.
@G B what if your boss paid you 9% more?
You have to take diminishing returns into play here. Once you’re at a professional level you won’t be getting 9% increase. Maybe 1% or less. Olympians sometimes take a whole year to get 1-5lbs PRs because they are lifting 3-4 times the weight of the average joe.
Food is the best medicine
Why r u everywhere?
@@100cents5 exactly I found him in a fucking Freddie mercury video and now this video
but healthy food are hard to find these day unless you cook it urself
yes agreed natural food is the best and how come this chemically processed protein has no side effects at all... I watched the other videos and I think no one is going to say against this multi million industry
ok Ralph Smart
Nobody's claiming protein powder is a replacement for going to the gym.
Ive always seen it as an easier way to take in protien. I can only eat so much beans and or chicken before feeling like i swallowed a brick.
OMG right? Like wtf: ask someone drinking a protein shake at the gym whether he even lifts.... why the hell else would he be at the gym? ua-cam.com/video/_MNFSIsx_f0/v-deo.html (except if he's there for cardio, but then later in the video they mention that these shakes also help in recovering from cardio, so it's still dumb as fuck)
@@aardmaat In all fairness, I have seen plenty of bros in the gym that think they are lifting, but they aren't really doing anything effective.
@@ClayHales It really gets on my nerves. I started bodybuilding in the early 90s....and people are still making the same mistakes now...One guy in particular...at my gym...thinks he is gonna get jacked from doing 1 rep oly lifts....
@@aardmaat I have protein shakes purely for recovery purposes the quicker you get that protein the quicker you start to recover and I don't want to feel sore all day.
Shame he didn't mention the serious health downsides that a lifetime of body building + protein supplement intake does to kidneys.
2 friends of mine (they don't know each other) that have been lifting for years, and always chugging protein...they're huge, and super strong, but they now have kidney issues, one is in his 40s, and the other just hit 50 - and he needs insulin injections.
The drive of constantly maintaining a desired physique - which is often helped by protein intake...just shreds kidneys over a decade or two. Our kidneys are like an oil filter, and we only get one for our entire lives. Excess sugar and protein just wrecks it.
The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.
A student with a busy schedule. Yeah riiiight.
@@chandlerbingbong yes a student with a busy schedule
Start of lockdown I took home from work a load of discarded protein shakes have some people have left renting some of our space started drinking a lot of them top of the junk food that I got addicted to in lockdown I can testify that protein shakes seem to work I massively increase waistline tells its own story I thought my weight would level out I went beyond the maximum on my bathroom scales I made myself in boots chemist I gained a whopping 140 lbs in 9 months
One way of looking at your statement might be that you are treating a symptom but not the disease. Is a life that is so busy one cannot eat actual food, a healthy life to be leading? There's not necessarily a right or wrong answer but I feel your situation is an example of the way modern life can be destructive but that we treat as normal/acceptable.
If your body is below maintenance, you're wasting gains
ONLY 9%??? holy crap... thats HUGE for doing NOTHING different. are you kidding me?
Keep in mind that the 9% presented in this video was for 1 rep strength. The article actually shows 27% increase in fat free mass (muscle mass) compared to the groups who didn't receive extra protein.
It's 9% of the GAIN so if you benched 100 kg and without additional protein you got to 110 kg, with it you would've got to 110,9 kg.
The point is:
Higher protein intake won't matter without enough resistance training.
The point is: training wont matter without the right food
@@lukasschallibaum5046 and vice versa
@@lukasschallibaum5046 nahh I eat whatever I want and train. Though I'm not tryna lose weight so the right food doesn't matter, but if you want the most optimal way then yeah eating the right food is better. Other than that, you don't need the right food to train just saying.
@@gabe_riel well yeah you can train with a shitty diet but will you see maximum results?
@@jeanlouis1898 ofc not, but im just saying you can still do training because the other guys point states that your training won't matter at all 🤷♂️
My problem is I can only eat so much a day. A protein supplement remedies that.
Also drink a lot of chocolate milk.
High protein food list
ua-cam.com/video/bF3xRTGvA-o/v-deo.html
Chocolate milk has way too much sugar, but it is a good source of protein
@@tonyhamilton7785
I never considered the sugar content of chocolate milk. Should I just drink standard whole milk then?
@@stoopiddub333 I drink regular whole milk with mass gainer protein powder when bulking and regular whole milk with regular protein when cutting
If ur on bulk just use regular whole milk and add ur protein shake to it simple.
And post workout its better to take whey with water.
“Only 9%” is not “only”. Is far better for pros.
if u weight 27kg..
Larry Martinez clearly your brain doesn’t “weight” that much
@@beatsbyelvis6890 says the one with thst nick name 😂😂
@@larrymtz83 What was the 'gotcha' in that? You even have spelling mistakes. You still look like an idiot.
Larry Martinez man youre such an idiot
Your title is perfect, hope everyone is so transparent and lenient.
great video
Thank you! I'm glad you enjoyed it :)
@@DocUnlock bro why you stop creating vedio... 🙄🙄🙄???
Ah we need vegetarian protein powder from you hehehs
God made his face in BOLD Font.
this comment has me on the GROUNDDDD
😂😂😂😂😂
I can’t 😭😭😂😂😂😂😂😂
High protein food list
ua-cam.com/video/bF3xRTGvA-o/v-deo.html
🤣🤣🤣🤣🤣
“Always choose food over supplements” Rich Piana.
He's no longer around. Poor Piana :(
Ahhhh. Rich. Rip. Shakes are for fakes.
Lol he chose steroids man
Don't take whey powder, take steroids - rich piana
Sir Nicholas D Definitelt wasn’t “pre workout” as stated obviously. A combination of drugs and how unhealthy his insides were, led to his death. Miss that big man tho. Realer than real....
Almost 10% increase in strength is nothing to turn your nose to.
Heres the problem:
1. That 9% increase is in new trainees. In other words it can make a good difference in the beginning but its not like if you take a protein shake its gonna make you just blast through your genetic potential. 9% of half a pound of muscle is not alot (and its very typical to see very slow to no progress in gym after 3-5 years training). Im not sure theres a study that has gone into trained individuals and how much it helps with MPS. But we can assume (We dont know) its still better to have more, and it certainly doesnt hurt anything.
2. A protein shake probably doesnt make a whole lot of difference when compared to a chicken breast or a lean beef. When you account for total daily protein intake it doesnt help nearly as much. Protein does seem to be a good bit cheaper per gram of protein then meat at times however. And theres the convenience.
For me i eat about 200 grams of protein per day. If i switched the protein shake for a chicken breast i would see no difference in muscle gained, because total protein is the same.
Nose at
High protein food list
ua-cam.com/video/bF3xRTGvA-o/v-deo.html
Its a gain percentage, not a weight percentage. If your 1 rep max is 100 kilos and your gain is 10 kilos (110kilo rep max) your protein percentage in the gain would be the 9% of 10 kilos, not 100 kilos. That would become 900 grams (9% of 10 kilos). So if you are naturally gaining a 10% in you rep max, what youre gaining from protein is 0.9% of that 100 kilos.
My thoughts exactly man.
*3:25** Here is Catch*
I can’t physically eat a lot of food, so using a protein supplement along with my diet would be the only way I’d achieve the 1.6 per kg per day.
drink milk
@@mastertrey4683 Yes and preferably non homogenised raw milk for the digestive system 💪
@@Kevin-ch8fu not everyone owns a cow
@@cuttersanin3545 and most are lactose intolerant.. I used to drink milk everyday. Then a week after I turned 16 I started getting really bad reactions, breaking out in hives and shit because of milk.
@@mastertrey4683 milk has a ton of sugar and fat in it usually
Yep allot easier than consuming the same amount of solid protein, but damn those farts.😂
Relatable mate😸
Oh yeah those winds are devastating
Steve Parker try ginger capsules. Take 2 with every shake. And if you're lactose intolerant take lactaid as well.
Hehe!!!😀Y'all funny!!! 😂😂😂😂
ISO 100 - no such issues.
3:56 I can literally feel the pain in my back watching this picture.
iRregular91 i was searching for this comment
Ouch
Saaaame🙈
Dude you got me.
Lmfao
Dude from vid: Hey bro, do you even lift?
Me: Do YOU???
2 words..
Lean muscles.
FB Kensar HD
Idk. I didn't think of that. I mean, you might be right but he would have to have really lean muscles. He seems more like a cardio person or just someone who cracked the food code and is really slim (walking, manner of eating, etc.).
Hi J DC, lol... yes I do actually. I have been lifting since my late teens. I was overweight as a teenager so I took up cardio first and then resistance training later. During uni I was very much into increasing muscle mass/strength. I used to use protein supplements just because everyone else was. Now that I'm older, my objectives have changed. I'm all about maintaining good health for longevity.
So in short, yes I do lift :p
I might make a video in future about my journey
DocUnlock
Good to know. I was actually thinking of taking this post down altogether as it was written during a particularly glib phase that I have since halted. In other words, I apologize if I seemed rude. I've since figured out that if I wouldn't say something to someone in an elevator, I probably shouldn't say it as a comment anonymously. I appreciate your ability to shrug off my negativity and be civil. Here's wishing you the best of luck in the future.
All good J DC, no offence taken. I'm very impressed by your openness and maturity in that last post - you've set a new standard for UA-cam comments imo! Wishing you all the best :)