How Much Protein Can Your Body Absorb? | What the Fitness | Biolayne
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- Опубліковано 25 лис 2021
- 1.6-2.4g/kg protein is better for building muscle: pubmed.ncbi.nlm.nih.gov/28698...
Intakes up to 3.5g/kg LBM may increase muscle mass: pubmed.ncbi.nlm.nih.gov/33300...
Protein needs increase during exercise and energy restriction: pubmed.ncbi.nlm.nih.gov/31794...
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This popped up in my feed this morning and I'm so glad it did. Great info.
" Too much protein intake has been linked to diseases such as cancer" ........ I have never been so triggered in my life.
😂😂
Well no not in isolation. Usually when people eat a high animal based diet for muscle gain, they are usually eating LOTS of saturated fats, LDL cholesterol, apoB, and other harmful components. The top largest population studies ever done, shows a positive correlation of .45 or higher, with animal protein consumption and a decreased longevity. The China study is the largest health study in history. Clearly there's some truth to this, if professional body builders are dying at 43 on average. It's one of the deadliest jobs in the world. Of course steroids play a part.
Association vs Causation. Among the general population if you are in the top 20% in protein consumption you are also more likely to be in the top 20% in calories, fats and carbs.
@@gk5891 do you not know what causation is? A correlative factor of .4t is HUGE. It absolutely is causation. The moment I hear that, "correlation does not equal causation" I know I'm dealing with someone who does not know how to interpret data. The math is there and your attempt with this deconstructionist tactical nihilsm stuff isn't going to work on me.
Excess animal protein increases heart disease. Even if I grant you meat is healthy, can't too much of a good thing be bad? You can account for calorie consumption, by looking at those who eat a healthy amount of calories based on high animal proteins vs high carbs. There is a dramatic difference within heart disease for example.
@vashlash6870
Total Calorie Intake?
BMI?
Total Fat Intake?
Saturated Fat Intake?
Blood Pressure?
Heart Rate?
Apo B?
I suspect all strongly correlated with being in the top 20% in protein intake. If so, convince me why I shouldn't suspect that protein intake might not be the primary factor?
Before I replace my 95/5 Hamburger with 70/30 to reduce my protein intake I need more evidence that it wouldn't do more harm than good.
We need more Fridays in a week, I really love your insights on nutrition. thx :)
Agreed. Also I'd like to see Wayne's commentary on Kyle Rittenhouse verdict 👌🏻
Excellent channel man! Love your videos.
Layne is great! Very grateful to have found him!
Layne my man...you are the king. Thank you
Good information. I am always looking to fine tune my knowledge, you always help debunk these claims. THANK YOU!!!
That was a great video! Thank you. I will share this.
Great video! I learned a lot
Just the video I've been needing, of course I'm a year late and a dollar short but this is appreciated greatly sir
I liked the percentages on MFP, but if I was going go decrease my calories, I would ALWAYS set my protein as a constant. The carbs and fats would then be adjusted by percentage accordingly.
Good stuff Layne!!👌💪😎
I loved your reaction When she said protein gives you diabetes 🤣 seriously She should go back to school
Nope protein is actually heavily implicated in chronic disease bc of its role in ageing
Obviously obesity is even worse by several orders of magnitude tho
@@Cin9999what role in aging???
@@resendo6036 Its very well documented that we have both correlation and mechanism why protein intake is inversely related to lifespan and healthspan.
High protein intake promotes fertility but shortens life bc it increases cell turnover, therefore accelerating senescence/telomere shortening, organs like liver and kidneys also have higher metabolic rate with high protein and therefore „wear out“ slightly faster.
In mice this is very extreme and can be seen by direct comparison to a large extent. In humans it seems to be more extreme for healthspan than for total lifespan but is still observable.
@@Cin9999 is this documented in humans who are not deficient in anything?? because if anything higher protein should promote health and a long life
@@resendo6036 Its documented in animals from fly to mice to rabbit to goat to dogs to humans all of gigantic sample size. From controlled trials to population data.
Also most humans in the west are not deficient in nutrients nor does it change our cellular genetics or protein-metabolism.
No 1. health is promoted by it in the very short term as I said by promoting fertility and cell turn over but that leads to a lack of those later so kinda past 40. 2. Its not protein itself but an excess of it.
Great content, Ty!
Love the video Layne!!!! Soooo helpful …. Do we utilize protein the same as we age?
Ok good so I can go ahead with the 46g of protein from the bowl of chicken I was about to eat :) Awesome vid as always Layne....
Lol I often have 500g.
@@everready2903 500g of protein in a bowl of chicken? Lmao thats a days worth of food
@@illujion6516 Just had 500g turkey mince and a 6 egg omelette. 7pm breakfast. Carbs in an hour. Then that'll be that!
@@illujion6516 Lool I see what you mean. I meant the meat weight rather than the protein g's.
No, split it into 5 meals to gains.
Serge Nubret is the best example of how much muscle you can build on two meals per day, he clearly absorbed more than 40g total protein
Exactly!
Serge nubret was also on gear and insuline, don’t neglect that aspect
@@sebibranescu7318 I don't think they were taking insulin or GH at that time
@@troywise3130 you are correct my friend also wasn’t taking insulin
@@sebibranescu7318 gear doesn't magically allow you to absorb or utilize higher amounts of protein per meal so it's irrelevant
I had high hopes for my fellow RD. She only really dropped the ball badly with the chronic disease from protein stuff. Honestly the only time I ever mention any of this protein limit stuff is when someone gets plenty from high quality protein sources and pounds multiple protein shakes on top. The biggest risk at that point is to your wallet.
I’m sorry but you make too much sense to be on social media comment sections 😆
@@anthonymarconi761 practicality is way more important than many people realize lol. It reminds me of people who say "I want to lift weights but look at the bodybuilders they're way too big and they're having health problems" well yeah okay make sure you never go to the gym so you don't wake up looking like rich piana
Any "of this protein limit stuff" shouldn't be mentioned in the first place, is perfectly acceptable for non resistance trained individuals to consume higher intakes of protein, specially the older population, and on top of that also recommend resistance training if you feel the need to "mention protein limit stuff". Common as an RD you should know better than this, don't be misleading to the general pop...
@@LexieDaian I'm confused, are you implying that everyone needs to be pounding multiple protein shakes on top of their already adequate intake? I don't encourage almost anyone to limit protein just to save money on supplements.
@@brandonotoole4374 I'm implying that the protein they might be consuming is not actually wasted, even when normal weight/overweight individuals consume up to 3g per kg/day, they would still be increasing lean body mass.
Either way you should not be saying "you don't absorb more than 25g per meal".
Study : PMID22215165 Bray Et al.
I’ve always been so confused about this. Thanks!
Great video 💪 thanks 👍
Thanks for the info 😎
Killer content as always Layne!
Tells it how it is. Salutes Doc
I've often heard many Drs and long life enthusiasts recommend eating less protein, though the better ones will clearly say yes we know that is suboptimal for muscle but it prolongs your life....any thoughts?
I became carnivore. beef, bacon , butter, eggs, dairy and seafood. Also implemented 16:8 IF, moderate resistance training. Was type 2 diabetic on metformin, jardiance, trulicity, glipizides. Even with all the meds, poor diet had my a1c @10.3. and 225 lbs. After 5 months of my new lifestyle I am off all medications, diagnosed as non diabetic. 185 lbs with an a1c of 5.2 non medicated. All that being said, the fact she put proteins a cause of type 2 diabetes, is one of the great issues in the medical community, giving accepted opinions instead of hard data and facts. Thank you for all your science and fact based content, it is greatly appreciated.
Love your videos.
I like that you used this segment to pick apart the nuance in what was a decent/informative video. It doesn't always have to be destroying a face-palm-worthy source, though that is always entertaining. Her point at the end of spreading the protein intake throughout the day is a good one, and your previous video on the subject was really informative and changed how I approached meeting my daily macros.
Maybe he's just a simp xd
Agree. Why does layne have to bash someone to show how smart and more Intelligent he is. and the fact he had to emphasise or repeat that he has PHD. No matter how Intelligent or highly educated a person is , ARROGANCE is not a way to put u in good light.
You nailed it when you talked about satiety and the thermogenic affect of digesting protein. Higher protein diets are great for body composition. Absorption is also down to stomach acid availability, activity level, sleep and stress.
You forgot about fiber
Thanks i learnt alot
One of the most sensible videos I've seen in a long while.
One question i DO have: when we talk about lbm, and say you want to go from 70 to 75kgs, do you increase your protein intake to your desired goal when you're working out .or is this a minute and gradual step?
I read that the studies that showed the 20-30g limit were based on fast absorbing protein sources and may not be accurate for a meal with fiber and other nutrients that might take time to absorb into your system.
THANK YOU!!!
I knew that 20-30grams of protein intake limitation had to be false information, I just didn’t go to school for this stuff to actually prove myself correct.
Last night I ate 130g of protein in one hour. Came home late but no excuses. Gotta keep grinding
Legend! Really well explained :) (even thou i already knew :P)
Oh ok cool I actually used to think there was a cap so thanks for that Layne
Hi Layne,
Brilliant video! Really enjoyed it, definitely learnt some useful info as I've heard that question/myth many times. Loved how you debunked the Dietician! 😂
Big thank you for making the video.
Cheers,
Billy
Wasn’t ready for the steak analogy at the end. Had me cracking up.
Same hahaha
🤣
I've been doing intermittent fasting 20:4 for 5 years now. Eating 2 (1) times a day. A 2 scoop protein shake first, and then a big meal 1-2 hours later. I've built around 15 kg muscle since I started doing this (not because of intermittent fasting, but because I started weightlifting) which demonstrates clearly that you can absorb much more than just 30 grams of protein per meal. Total daily intake oc protein is what matters and don't let anyone tell you otherwise.
My personal anecdote is similar to this as well. I increased my bench by 60ish lbs eating 1-2 times a day and gained half an inch on both my arms. By the logic of not being able to synthesize more than 30g, that means i gained size strengrh from 60g per day and i weigh 180lbs. Which counters the 1 gram per pound of bodyweight (i go by lean body mass)
all that demonstrates is you got newbie gains, diet isnt all that important for begginers
i mean its not necessary in general, but spreading protein throughout the day is the best thing to do to maximize muscle growth
@@kennytoce5946 ah yes, the 5 year newbie gain phase. Go look at the intermittent fasting community, they're plenty jacked.
Lmao newbie gains, you have newbie brains my guy.
I eat 3-5 meals of 30-40g protein each.
Depends on how much cardio I do as my goal is to cut weight.
I am currently down 6kg and plan to lose 13kg more in 30 weeks.
I am hoping to have my first ever six pack in July/august 2023.
I have been working towards this goal for 1 consecutive years and 2-3 years of on/off efforts.
I eat 1.6g protein per kg.
Please make a video on vertical diet !
Fat tissue is more than just a storage medium. It’s metabolically active and plays a variety of important roles (for example, hormonal regulation). It’s functionally very different than muscle, but it doesn’t just remain inert until “burned-off.” Yes, most will be burned for energy, if needed… but you will die of starvation before burning-off ALL your fat. If it’s just inert stored energy, then why does our body hold on to it until the bitter end, just like any other organ? And perhaps more to the point… muscle protein synthesis continues during a fast. Clearly the amino acids are coming from elsewhere in our body. If that’s not “storage” then I don’t know what is.
Holy Hannah, when I first learned about her a few days ago from a video talking about animal protein versus plant protein on MyFitnessPal, I thought it would be great to have her on one of Dr. Norton's vids someday... Behold 🤣
Hair and beard on point today, buddy. Thanks for the info...again. 🤣
Myfitnesspal should have just paid you to do that video, it would have been hugely educational and wildly entertaining
The bicep flex at 1:00 was spot on priceless 🤣🤣🤣
Hi, I am new member to your channel. Tyvm for your content. May I ask if anything like black pepper help with protein absorption?
Thanks Doc!! Love these vids!!
awesome video, but please normalize ur audio, had to adjust the level quite often
Wasn’t there a study done that showed when high amounts of protein are consumed in a single sitting that a hormone is released that slows digestion down to allow for more absorption of the the protein source? I think it was Gastric inhibitory peptide
I am unlearning a lot of "health" info I got growing up, due to low fat/protein of the 90s. on the SAD diet i can only get in 65g of protein and I wonder why I'm tired all the time. I increased it to 75g and my goal is 100g daily! I was so tired after a normal half hour workout, and now I know why. if I am in a calorie deficit i need MORE protein. derp.
Or your fitness level isn't supportive for the workout, protein is not likely the reason. Glycogen and body fat is a much better reservoir of oxidisable energy.
Thank you
What about ingested protein going to other things besides muscle building? Is there any information about that? For example, enzymes, neurotransmitters?
Layne, pls talk about the circadian influence on fat storage and insulin (eating earlier in the day vs eating right before going to bed), if there is any.
Although I don't have a link for you, I have read of a study showing that fat and calories consumed earlier in the day are not stored as much as calories consumed later in the day.
I generally do OMAD eating big in the evening. Plenty of energy for my morning workout. Then fast until 6pm on average. I did work up to this type of fasting and it wouldn't have been necessary when I was younger but it works for me. I think the most important thing to think of it is daily total calories. My appetite can easily run away with itself lol but fasting is great to settle down hunger and even out energy levels.
Will cycling protein (no to low to normal to high over a week, repeat) result in more muscle?
I wish you'd do a video on carnivore and adf. I want to do this to lose fat and build muscle. I've really enjoyed adf, especially the discipline and digestive improvements its provided me, but im now looking to build muscle. Some objective science on this would be greatly appreciated 🙂
I eat 400g of lean chicken breast pretty much every night and never had any issues. Besides I lost 10kgs of body weight from April until now, while decreasing my body fat percentage from 19.2% to 14.7% calculated via bioimpedance scale. I am pretty sure all the protein that I ate during night really helped me not binge on my cut.
I have 500g but sometimes do 750g or 500g plus a 6 egg omelette.
400grams every night....
Do you shit feathers?
@@YourBestFriendforToday no, since he isn’t eating feathers, he doesn’t shit feathers. try harder when formulating what you think might SOUND like a witty joke. Like this: “400g of chicken? What are you a fuckin idiot?!”
See.
@@Kuato chill
I eat 200g chicken breast every dinner and have no problem.
I lost 6 kg so far and plan to lose 13kg more in 30 weeks - aka July/august.
I want to have my first ever six pack in 2023.
I have been working towards this for 1-2 years soon.
Hello Layne, can you please explain to me why youtube fitness gurus involve proteins to daily caloric intake? Doesnt make sense to me as the proteins are mainly building units and has high thermic effect...
2:34 plant proteins are less effective at building muscle (unless they're fortified with some extra leucine i guess).
5:24 it seems difficult for excess protein and excess carbs to be stored as body fat.
This shows on a ketogentic diet would have a higher calorie baseline from the thermic affect even if none of the other proposed benefits exists
the way little layne was positioned in front of the giant lady around 9:15 looked like she was giving him a scalp massage.
Thanks for making this clear. The point of muscle synthesis is so relevant. You can't fast and compensate on one huge protein meal
@@dusan78 Didn't understand that. The same as the carbs but in reversed? The point about carbs is true because of the overall calories but you need protein to build muscle, it's not just a hormonal thing. Please show me who has built muscle on omad. Not maintain but build. I've done 20 plus hours fast a day for at least like two years and I wasn't able. Still fast a lot because I like it but the results change noticably when I add more meals
@@dusan78 Yes, I am not debating calories. I was pointing out that only one hour feeding window of protein is hard to build muscle cause the body can't store protein. Yes if you eat above your maintenance you gain weight, but it's definitely harder to build muscle. Science have shown this. The ideal is 3-5 protein feedings a day with some hours between them. Try to eat during only one hour and build muscle. Would like to see your results! It was hard for me, but nice if you can do it!
I have done it! Like two hours window eating a lot of protein, like a lot of chicken and yes, gained weight but mostly fat, not efficient to build muscle. The date and actually my personal experience taught me this. But do what you like!
@@dusan78 he said you need 20-30 grams of protein per meal to maximize muscle protein synthesis and a bit more for building muscle so im guessing max 50 grams per meal.More protein than that per meal is used for energy cause as he said we cant store excess protein
@@Road_to_Goku It Takes hours to digest. You can eat 100g protein from meat. So 500g of chicken and it would Take 2 or 3 hours to Digest. Plenty of time for the body to use and absorb every little gram of protein
@@Road_to_Goku Max 50 grams of protein per meal? This wouldnt make any sense from an evolutionary perspective
How often in a day is that optimal nutrient intake? For example: for me, ill eat a mini snack pre workout and go to the gym. Weightlifting for 45- 75mins and drink my protein shake on my last exercise while setting a timer for 2 hrs. When timer is done then I can eat a post workout meal. And will gauge my meals throughout the day from 3-5 hrs (depending on what I’m doing for the day accessibility wise) as a thought to only eat/consume protein/nutrients/supplements within the digestion timeline. Is digestion duration a legitimate thought to time meal/supplement consumption or just an over thought? If all that makes sense that is. Lol
She didn't say exercise decreases it. She just said the amount of exercise you do affects it. You lose credibility if you don't listen closely
Nobody knows for sure. What I know is going to the gym and working hard and not missing workouts for years is guaranteed results.
Fucking FINALLY, someone with a rep has explained this properly for even muppets to understand. Thank you thank you THANK YOU!
Rather than people wondering about protein training etc people should just experiment. Best way to know rather than watching endless YT videos that contradict each other.
Layne and I both went whoa at the same time, lol
This was really interesting thanks. I never new about the carb caloric cushion.
I’m confused on it
It means if you're eating 500 calories in surplus, your body uses the carbs and protein for energy, and stores (some of) the fat as actual fat tissue, because it doesnt need to use it at that moment.
Whereas in a 500 calorie deficit, your body is using the protein, carbs, and fat, so nothing is stored as fat tissue, so you lose weight.
Thats how i understood it, at a high/simple level
Jatok's ^ explanation is accurate!
I'll give you the more complicated answer - So there's a metabolite involved in the synthesis of fatty acids called malonyl-CoA, which can be synthesized from CHO's and AA's when they are not degraded to CO2 and H2O (and urea in the case of AA's) as a result of being in an energy surplus. Malonyl-CoA is capable of inhibiting a particular reaction in the oxidation of FA's, and also can provide the carbon skeleton for FA's when they are synthesized. Malonyl-CoA usually INHIBITS FATTY ACID DEGRADATION BEFORE SERVING AS A SUBSTRATE FOR FATTY ACID SYNTHESIS (this is what Layne means by the "cushion"), and that is due to the 2nd law of thermodynamics (fatty acid synthesis is entropically-unfavorable, long story short). So it makes more sense to inhibit FA oxidation before actually synthesizing FA's, because synthesizing FA's requires ATP (b/c of the 2nd law), and that would result in more ATP wastage compared to simply inhibiting the degradation of FA's. Simple terms: you basically need to consume a surplus of non-fat kcal's in order to really start synthesizing fat. You tend to see this type of pattern a lot in metabolic pathways, not just fat metabolism. The human body likely evolved in this way to obey the 2nd law of thermodynamics (heat can't yield work with 100% efficiency).
Layne's explanation is supported by this paper: academic.oup.com/ajcn/article/74/6/737/4737416 - gains in body fat in a high-CHO surplus are predominantly due to lowered rates of FA oxidation, not so much due to elevated rates of FA synthesis.
The "caloric cushion" that Layne mentions is the kcal surplus created by not burning off the CHO's or AA's into CO2, H2O, and urea. Therefore, they end up making more malonyl-CoA, then all the magic that I explained ^ happens!
Hope this helps!
@@hunter_69_69 daaaaamn. you should post this comment as a direct reply to the video so more people see it.
@@hunter_69_69 @Jatok wow thank you all for being so helpful. I’m thankful for this community 🙂!
Very interesting. I have trouble managing the amount of protein recommended and managing the calories.. I am very active, but if I eat 2.2 g per kilo I gain weight. Some muscle but also my belly fat increases.
7:53 OOOOOOHHH, that escalated quickly
Is the 1g protein per lb body weight rule indicate grams of actual protein within a source or is it weight(in grams) of protein source? I am trying to see how one stays in caloric deficit and meets protein intake requirements. It seems near impossible based on what I am seeing and I think I am doing something wrong.
Current onward research happening right now is showing 30 to 50grams in a sitting depending on genetics and health.
I wonder where she was going with the diabeetus remark. Maybe she was thinking of the association between BCAAs and insulin resistance. And can stomach acid really break down a ginormous loud of protein in one shot? I figured it would get kind of weak and the aminos wouldn't break down so good. Protein seems to really need strong acid.
I think otherwise our human race would have died thousands of years ago. What do you think we did after hunting? We had a feast of thats it, protein! Bc who knew the next time we would get it. I hate this fear mongering bs
@@Amyjwashere Well I didn't mean to imply that I thought someone would die if they ate too much of it in one sitting. Just not sure how well digested it would all be. Besides... didn't they just salt the leftovers and keep it for later?
If they are talking about a max amount of protein you can digest per meal, I'm curious to know in what time span you will be able to digest again. Do they think 50g at ones or 2*25g half an hour apart digests different?
And what about whey vs casein? Meat protein? Egg protein? It all digests differently. If I take 50g of casein in the morning is there no point to eating protein over the next 8 hour period? Fucking no dude
Dr Layne, i sarcastically enjoy when people preach what they do not practice. So many idiots who don’t do their hw. Thx for calling them out!!!
75-80% of my calories come from proteins and fats...the rest come carbs. Results have been muscle growth and 50 lbs of fat loss. so a RD can say whatever they want, it's all about knowing your body, working out, avoiding toxic foods (deep fried and fast foods) and not over-eating!
It’s true about the body using roughly up to 30g of protein per meal for muscle development, strictly speaking for protein synthesis. But the body also uses 20-30% of protein to digest and metabolize the calories consumed with said protein.. you also have to consider the need for protein with other features of your body, like hair, nails, skin etc. so eating a meal that has 40g of protein is a safe bet and probably the “sweet” spot for most people who already have more lean muscle tissue than body fat %. If you are overweight and not physically active, then this protein per meal won’t do you much good and THEN it’s more than likely excess calories in the form of protein, that can lead to more weight gain/fatty tissue.
It’s always a good idea to eat 1.5grams of protein per pound of body weight when you are serious about your training and development of muscle tissue. But if your just gonna sit around and be sedentary most of the day, it doesn’t matter if it’s fat, carbs, or protein… it’s just a lot of calories you probably could do without. People often say you can boost your metabolism by eating 5-7 meals a day.. but this is actually true when it is applied to a person spreading their meals apart for the protein synthesis needed strictly for muscle development as they maintain a strict training routine for maximum Gainz. As I mentioned before the 20-30% or protein needed to digest and metabolize the calories in protein and the 20-30 grams needed for protein synthesis.. this is why it would appear that your metabolism is increased but it’s stays the same while your body applies the energy you consume with the meals spread apart to get those Gainz via protein.
Leaving carbs and fats aside, eating protein for muscle development strictly for protein synthesis should not raise your insulin levels the way insulin would elevate with eating carbs 5-7 times a day.
The average bodybuilder is also taking PED’s which usually include shots of insulin.. why? I have no idea, I’m 💯 Natty, but It’s common for many who are trying to be over 300 pounds of muscle and trying to compete.
The overall diet can make a world of difference with the nutrient absorption throughout the day, this is where fruits like pineapple and papaya can play a major role with your overall digestion. There is a lot of talk about fructose being bad, but this is ridiculous, in my opinion. Especially if you are including a fair amount of cardio or greater to your overall standard of health and fitness. The enzymes in papaya and pineapple among other fruits and certain veggies Definitely contribute to better overall the overall nutrition your body takes in from a well rounded daily diet. This means going outside the chicken, broccoli, and rice nonsense people insist on following despite the advances in nutrition available today versus back in the 70’s..
Cinnamon, apple cider vinegar, foods high in Inulin like chickory root.. assist with keeping sugar levels low along with other health benefits.
These are a few examples of how eating the right foods can work to your benefit while still spreading your protein intake out daily for maximum muscle development as a Natty or enhanced individual. Much of this information has been accumulated overtime in my own trial and error with research while reformatting my own body composition to a lean mass.. from being over 320lbs. Not to long ago.
I didn’t understand the bioavailable source bit. Just be clear, if I ate too much of a bioavailable protein source in a meal (50-60 grams of protein from whey for example) does that mean my muscles won’t use all of it?
Bingo
If I remember correctly, I've read an article on T-nation some years ago, which stated your body CAN store protein in the small intestine. That's why it's unlikely to convert to fat, is this correct?
What do you do for your biceps, bro?
Hi Dr. Norton,
I am using Tonal and it has the capability of doing up to 60% additional weight during the eccentric phase.
I am not skilled enough to decipher the studies on if I should be using the eccentric feature a lot more for the most effective gains. I think this would be a great video idea now that tonal makes this a possible regular thing compared to weight lifting in the gym. If it is more effective, what lifts should we use it on and how much of a percent for eccentric would be good?
Very respectfully,
Nicholas Morris
It's the same difference as using a cable version of exercises at the gym. It's not the “eccentric” phase that brings “ganiz.” Time under tension, in general, can aid in muscle growth. This can be done with free weights by slowing down the negative movement, using pause reps at the most challenging part of the movement, or banded versions of excerises.
@@deedwells They never said the eccentric phase is where you get all of the gains. It's heavily implied they understand that controlled eccentric provides tension (which you noted as the main stimulus for growth) and stretch (which is also a stimulus for growth). But your resistance band analogy is wrong. The added resistance is one direction only and doesn't affect the strength curve. It's more akin to if you did a bench press but a plate was added on each side for the eccentric and then removed just before you concentric. But I'm willing to bet the added eccentric would be marginal, in the same way that you'd see the difference between using 2 second eccentrics and 5 second eccentrics. At the cost of more overall fatigue. Would be cool to see some actual studies done on the subject, but I doubt we have any good literature currently showing the benefits of a higher loaded eccentric with all other things equal. The obvious answer is yes, it provides more stimulus, but at what cost?
I've been looking at a lot of videos from Gabrielle Lyon it would be good to get your thoughts as she specialises in this area.
I’m aware of a study where eating most of your protein in the morning increased hypertrophy and maintained more muscle.
That seemed to be due to the fact that genes involved in hypertrophy are circadian and most active after waking up.
I’ve taken on this regimen, and that meant eating 50-70g of protein for breakfast.
Could that be too much protein in a meal?
yeah thats a little much. I would say 40g is great :)
Myself I have 50g per meal, 3 meals a day in a 12 hour window. Fats in morning and carbs in evening after resistance training. I feel I stay in better shape this way and it can be easily manipulated for reverse dieting. For me, anyway.
The data that you provided on 1-1.2 g/kg being inferior to preserve muscle mass in comparison to a higher protein intake is super interesting. I will be getting my bachelors degree in/as a clinical dietitian Q2 2022 and basically all the guidelines we have to preserve FFM in a state of disease suggest a proteinintake of 1-1.5 g/kg. Me and my professors speculate that this guideline will increase with time and as more litterature on the subject is published. The only downside i see to increasing protein for patients is that it is very satiating and can therefore compete with their energy intake. That would make them more catabolic as the result would be hypocaloric. Appetite is generally not amazing during acute and chronic diseases.
Dunno why i wrote this. I guess i just wanted to ventilate 😂
Hey bro I’m following the same path but did you hear about the master requirement?
thank you for sharing, this was a cool read!
@@cantflipforship no. What is it?
@@kevinsullivan6683 glad to hear :)
@@linusjacobsson2419 Effective January 1, 2024, the minimum degree requirement for eligibility to take the registration examination for dietitians will change from a bachelor’s degree to a graduate degree. All other didactic and supervised practice eligibility requirements will remain the same.
Eat whole foods lean meats move around everyday walk ..run ..swim.. climb.. jump my fav lift use your brain I love a weighted vest for 30 minutes but that's just me love the channel content ect. That's my to cents doc keep being strong see you on the next go around
In an older video, you said you could only absorb about 50-60g of protein per meal for muscle building
my question is based on aging concerns. i still train at the age of 65 3-4 times a week and have read that someone in my age group should take in more protein because there's less protein synthesis. i weigh 225 and take about 180 grams per day. any thoughts?
Are you trying to build muscle. I would bump those numbers up
This has been addressed by Trexler & Nuckols recently in the Stronger by Science podcast. It seems that the diminished protein retention in aging populations might simply be a result of being sedentary. In other words, if you are in such population but still training often, your protein retention effectiveness might be just the same as before, or if it is lower it is negligible and of no real consequence…if you really want to cover your basis, you might bump up to 200, but I’d say 180 might be plenty fine depending on your goals.
Beware of comments that speculate.
Know your own body. There are no absolutes in the amount of protein that works for muscle growth in any individual. There are also far too many variables to say “X” amount “should be enough”.
If you are getting results, obviously, your protein intake is sufficient. If you aren’t, it could be you need more, but it could be many other things too.
BTW, I’m 71 at 180 lbs and my protein intake is around 120 grams / day on average. I’ve had very good muscle growth in the last two years of intense training
So if i take 2 scoops, some protein will just be used for energy?
Amazing
I have a very vague recollection from several years ago hearing a podcast interview with Dr. Wayne Westcott where he mentioned a strength training study on men over the age of 50 only needing around 0.55 grams of protein per pound to build muscle. I could be totally wrong about that number but does anything like that ring a bell, Layne? Is there any evidence that older subjects might not be able to utilize all of the typically recommended 1 gram per pound?
I have seen a couple studies relating high protein intake to kidney function degredation. But, I don't have a phd and don't claim to really understand those studies.
I'd love for you to go over the topic, as "omg your kidneys" is becoming a common response when I mention my protein intake.
The studies claiming high protein diets are bad for your kidneys were solely done in persons with chronic kidney disease already. It’s not seen in healthy individuals.
@@user-gf3tg8qn5x do you have any links to share?
Maybe "omg your kidneys" is actually a valid concern. I know we meatheads don't want to believe it.
@@trevbarlow9719 yeah. I mean my protein intake is modest compared to actual bodybuilders, but it's still easily double or triple what I grew up eating
Out of all the macros they choose to throw more hate on protein. Companies and organisations clearly have agendas towards certain things. That's why it's important to understand who are doing, funding and publishing the studies.
sounds like you can never store carbs as fat but only fat can become adipose tissue. i don‘t get it. so lets say you only/mainly eat carbs in a surplus. does that mean you can‘t store fat even tough youre in a surplus? doesn‘t that go against everything you say about getting fat is about eating in a surplus?
please help me out here
The only real argument for not eating your protein all at once is that after a threshold, protein consumption can trigger MPS and you want to trigger that many times rather than just once
Right what have youse done with the real layne norton?this is the first time i whole hearted ly agree with this guy .cmon this is his twin brother in this video youse are at it.
Talking of the effects of protein consumption, I am curious if you have read "The China Study", by T. Collin Campbell?
Trash
Yes, more rats on the plant protein died faster and of liver failure
The cleanliness of that bird’s kitchen is giving me anxiety.
You'll probably never see this or respond.
What about us doing contact martial arts(mma) and weight lifting, do we use more protein to heal our bodies? I.e taking blows to the body, arms, legs etc
can I just consume aminos instead of protein (e.g. whey) in a deficit/fast to maintain muscle ? or is there something beyond aminos in protein that we need to build/maintain muscle?
EAAs you could if you can afford it, I guess.
BCAAs aren't good enough alone - you need all 9 essentials.
I think you also need dietary fat in order to maintain muscle tissue.
EAA'S over BCAA'S all day and baseline protein has to be over 100grams per day u less you weigh less than 100 pounds combined with good resistance training
@Super Mario well yeah obviously 😂
Whey has all the aminos and is a much cheaper way to get protein than isolated EAA's.
What am i missing here? The study you linked yourself says more than 1.6g/kg of BW results in no further gain in FFM. Why did you suggest 2.2 or 1.6-2.4 in the description???
Where does the rest of the protein go if I do absorb it but it doesn't mostly go to muscle? I eat 2 meals a day. 100g protein one meal, 40-55g the 2nd meal 3-4 hrs later. Is that okay?
can someone who is cutting just eat the protein requirements of the target body weight they are aiming for?