0:07 and I would eat 3 to 400 gram of protein
0:10 a day up to 1.5 g of protein per pound
0:12 of body weight I may even go closer to
0:15 1.3 G right now 1 g of protein per pound
0:19 of body weight 0.82 G per pound of body
0:22 weight 75
0:25 G4 G times your body weight 1 g of
0:26 protein for every one pound of body
0:28 weight a lot of people will say that
0:30 it's actually not true protein into take
0:34 of 1.2 G kg a day wait wa 1.2 no I said
0:37 1.6 didn't I okay obviously there's a
0:38 lot of conflicting information about
0:40 protein out there so in this video I
0:41 want to condense all the best
0:43 science-based information down to give
0:45 you a final answer on every protein
0:48 related question you've ever asked first
0:49 when it comes to General Health the
0:50 World Health Organization recommends
0:53 just 0.8 gr of protein per kilogram of
0:57 body weight or 0.36 G per pound so an 80
1:00 kilo a roughly 180 lb person would only
1:03 need about 655 g of protein per day this
1:04 is pretty hard to miss on a typical
1:06 Western diet I mean this ground turkey
1:08 and rice bowl with a glass of milk has
1:11 65 g of protein and that would have me
1:12 covered for the day however this
1:14 recommendation doesn't consider weight
1:16 training and many protein experts have
1:17 called for an increase given the
1:19 abundance of evidence showing health
1:21 benefits with higher protein intakes and
1:23 the Sports Nutrition research is
1:24 perfectly clear and showing that this
1:26 amount of protein simply won't be enough
1:29 to support much less maximize muscle
1:32 growth for that goal we'll need more now
1:33 just how much you need depends on if
1:35 you're bulking cutting or doing a recomp
1:38 phase and these ranges apply to both men
1:40 and women if you're bulking your body is
1:42 wellfed meaning it's much less likely to
1:43 break down muscle tissue as a fuel
1:45 source there are plenty of carbs and
1:47 fats to burn first for this reason you
1:50 generally need less protein when bulking
1:52 here the best research recommends 1.6 to
1:56 2.2 G per kilo or 0.7 to 1 G per pound
1:58 per day and here we can see the trusty
2:01 old 1 G per pound rule holding up pretty
2:03 well as a high-end figure so if you
2:05 weigh 180 lb or 80 kilos you'd want
2:08 something between 125 and 180 gram of
2:10 protein per day when bulking on the
2:12 other hand if you're cutting your body's
2:13 not only getting fewer calories from
2:16 food you also have less body fat and
2:19 less glycogen as fuel reserves Therefore
2:20 your body is much more likely to break
2:22 down muscle tissue as a source of
2:24 calories to offset this the best data
2:26 suggests increasing protein intake while
2:31 cutting to 1.8 to 2.7 G per ow or 0.8 to
2:34 1.2 G per pound this time we can see
2:36 that the classic 1 G per pound rule sits
2:38 in the middle of the range if you're
2:40 already very lean and training very hard
2:42 you'll want to air toward the upper end
2:43 and if you have more body fat and are
2:45 training more recreationally the lower
2:47 end will be plenty thirdly when on a
2:49 recm phase you're trying to build muscle
2:52 and lose fat at the same time while
2:54 setting your calories around maintenance
2:56 intake so I think most people can simply
2:58 use the same protein figures as when
3:00 bulking because at maintenance you're
3:02 also at a low risk of muscle loss as
3:03 long as your training is on point
3:05 however there may be some advantages to
3:07 going a bit higher on a recm phase
3:09 especially if you're in a slight deficit
3:11 or more advanced in the past I've used
3:13 this sliding model as a guide for recomp
3:15 because it uses lean body mass instead
3:17 of total body weight making it more
3:19 individualized especially for those who
3:21 hold more body fat however the extra
3:23 step of subtracting your body fat did
3:24 confuse some people so these days I've
3:26 come up with a simpler solution via
3:28 researcher Eric Helms if you're
3:30 overweight or obese you can simply aim
3:33 for 1 g of protein per cimeter in height
3:37 so if you're 6t or 183 cm tall you'd
3:40 want around 183 g of protein this works
3:41 shockingly well especially if you're at
3:43 a higher body fat the answer to the
3:45 question how much protein can you absorb
3:48 in a single meal is all of it your body
3:50 can absorb an enormous amount of protein
3:51 in a single meal more than you could
3:53 even comfortably eat but absorption
3:55 simply refers to the passage of
3:57 nutrients from the small intestine into
3:59 the bloodstream just because protein is
4:00 being absor absorbed doesn't mean it's
4:03 being used to build muscle so the real
4:06 question is how much protein can you use
4:08 in a single meal and this is where
4:09 there's some controversy the earliest
4:12 research suggested that 20 to 25 gram of
4:14 protein in a single meal was all you
4:16 needed to max out the anabolic response
4:18 and going above that didn't do anything
4:20 extra for muscle growth however I'm
4:21 skeptical of this figure first on the
4:23 anecdotal side there's a huge
4:25 intermittent fasting Community who seem
4:26 to be getting plenty jacked from just
4:28 eating one or two meals per day with
4:30 upwards of 50 to 100 100 g of protein
4:33 per meal does seem unlikely to me given
4:34 their muscularity that most of that
4:36 protein is going to waste for these
4:38 folks second more recent research has
4:41 challenged the idea of a 20 to 25 G
4:43 upper limit this 2016 study showed
4:45 higher muscle protein synthesis with 40
4:48 gam of whey versus 20 G of whey after a
4:51 full body workout in this 2016 study
4:52 showed greater muscle protein synthesis
4:55 from a meal of beef containing 70 g of
4:58 protein versus 35 g of protein so the
5:00 amount of protein we can use per meal
5:02 isn't clear as of now but it's likely
5:03 higher than we used to think and
5:04 regardless I think that your protein
5:07 intake per meal is clearly much less
5:09 important than your protein intake per
5:12 day now despite this most experts do
5:13 still suggest that spreading your
5:15 protein out across 3 to five meals is
5:17 likely best from both a digestion
5:19 standpoint and for keeping muscle
5:20 protein synthesis High throughout the
5:22 day still if you were to eat two meals
5:24 or six meals instead you will still
5:25 build muscle as long as you're hitting
5:28 your daily protein Target I just suspect
5:30 it might not be quite as optimal protein
5:32 quality is partly based on the amount of
5:34 the amino acid Lucine Lucine is very
5:36 important because it is the so-called
5:39 trigger for stimulating mtor which then
5:40 triggers new muscle growth so let's take
5:42 a look at how much of different protein
5:44 sources you need to eat to hit 3 G of
5:47 Lucine which is a decent ballpark figure
5:49 for maximizing the anabolic response to
5:51 a meal so in the table here you can see
5:53 that whey protein comes out on top in
5:55 just 29 G of whey protein you'll be
5:58 getting 3 G of Lucine and for just 145
6:00 calories you can also get 3 G of Lucine
6:02 and 40 g of protein from chicken breast
6:04 and that would only cost you about 200
6:06 calories moving down the list here you
6:07 can see that you'd need to eat over
6:09 2,000 calories worth of whole wheat
6:12 bread to hit 3 gr of Lucine so it would
6:14 take this much bread to give you the
6:16 same anabolic punch as this scoop of
6:18 whey protein powder and as a general
6:20 Trend animal sources of protein are
6:22 higher in Lucine than their plant-based
6:24 counterparts especially per calorie
6:26 however this issue nearly goes away once
6:28 we introduce vegan protein powders like
6:31 soy pea brown rice isolates which also
6:34 offer 3 G of Lucine for less than 200
6:35 calories but Lucine isn't the only
6:37 factor that matters for protein quality
6:39 because even though Lucine will always
6:40 spark the new muscle growth you still
6:42 need the other eight essential amino
6:45 acids or EAS to actually build the new
6:47 muscle for eaas we use something called
6:50 the diaa score where the higher the
6:52 number the more eaas that are in that
6:54 protein Source once again you can see
6:56 that Dairy and animal proteins come out
6:58 on top but a very important caveat is
6:59 that these tables all refer to proteins
7:02 being eaten in isolation in the real
7:03 world people combine various different
7:06 foods and are almost guaranteed to get
7:08 enough Lucine and Enough eaas by simply
7:11 getting enough total daily protein so
7:12 this isn't something I personally
7:13 nitpick over and it's why I think
7:16 protein quality is actually much less
7:18 important than many people realize it's
7:20 also why Lucine BCAA and EA
7:23 supplementation usually isn't necessary
7:24 as long as total daily protein is
7:26 sufficient however vegan lifters should
7:28 be a bit more strategic by either airing
7:30 toward the higher end of protein ranges
7:32 and or supplementing a highquality high
7:34 leucine protein supplement such as
7:37 so-called vegan whey which combines PE
7:38 and brown rice protein to give it a
7:40 similar amino acid profile to wey
7:42 protein many people still believe that
7:44 if you don't eat protein within 30
7:45 minutes after training your entire
7:47 session was wasted but this idea was
7:49 debunked years ago in reality as long as
7:51 your pre-workout and post-workout meals
7:53 are within roughly 4 to 6 hours of each
7:55 other you'll be maximizing the anabolic
7:56 response to training a possible
7:57 exception to this would be if you train
7:59 fasted in which case you should try to
8:02 consume some protein as soon as you can
8:03 after your workout perhaps a more
8:05 important but less discussed timing
8:08 variable is consuming protein before bed
8:09 the study from my friend yoran trolin
8:11 and his colleague Luke vanloon described
8:13 pressle protein as an important protein
8:15 feeding opportunity they suggest
8:17 consuming roughly 40 gram of protein
8:19 before an overnight fast to improve
8:20 overnight muscle protein synthesis this
8:22 is personally what I aim for granted to
8:24 other longitudinal studies that directly
8:26 tested consuming a slow digesting casine
8:28 protein either before bed or in the
8:30 morning found no significant difference
8:33 after 8 to 10 weeks however both of
8:34 these studies had subjects consuming a
8:36 very high protein intake overall in the
8:39 range of 2 G per kilo or about 1 gam per
8:42 pound once again highlighting that as
8:43 long as total daily protein intake is
8:46 sufficient these specific timing factors
8:47 are much less important there are also
8:49 no legitimate safety concerns around a
8:51 high protein diet in healthy individuals
8:53 according to this gigantic position
8:54 stand from the international Society of
8:57 Sports Nutrition there is quote no
8:58 controlled scientific evidence
9:00 indicating that increased Le intakes of
9:02 protein pose any health risks in healthy
9:04 exercising individuals and the amount of
9:06 protein recommended in this video has
9:08 been shown over decades to not only be
9:10 safe but actually have health benefits
9:12 even going way above the recommendations
9:16 here as high as 4.4 G per kilo or 2 G
9:18 per pound has consistently reported no
9:20 harmful effects so by far the most
9:23 important factor is total daily protein
9:24 intake if you're looking to optimize
9:25 further you can pay attention to how you
9:27 distribute your protein throughout the
9:30 day with 3 to 5 meals most likely being
9:31 the anabolic Sweet Spot these two
9:33 factors alone will yield more than 90%
9:35 of your potential results however
9:37 protein quality can be worth keeping in
9:39 mind and protein timing may have some
9:41 benefit from an optimization standpoint
9:43 especially if you train fasted or if you
9:45 have a really long overnight fast and
9:46 before we go I want to quickly shout out
9:48 my Ultimate Guide to body recomposition
9:51 this is a 267 page book that covers
9:53 everything on nutrition from muscle gain
9:55 fat loss and specific strategies for how
9:57 to do both at the same time it includes
9:58 sample meal plans and tons of examples
10:01 for both male and female lifters when it
10:03 comes to setting up your Macros cardio
10:05 supplementation sleep and plenty more so
10:06 if you're looking to take your nutrition
10:08 to the next level you can check it out
