0:01 If you've done the thing with like apps
0:03 like My Fitness Pal, for example, you
0:04 log all your food for the day, it's
0:06 going to count the protein from your
0:09 Subway sandwich wheat bread, as well as
0:10 the protein from the tomatoes and the
0:12 onions in there, as well as the protein
0:14 from the chicken and the cheese and all
0:15 these other foods where you're like,
0:17 "Okay, I know that bread has protein in
0:20 it, but isn't it better to get protein
0:22 from like meats and milk products and
0:23 eggs? Don't those like grow muscle
0:26 better? Am I really eating a gram per
0:27 pound of the right kind of protein? How
0:29 much of this protein actually works to
0:32 get me a good
0:35 shot? Hey folks, Dr. Mike here for RP
0:37 Strength and today's video is going to
0:40 be about protein quality. We know
0:43 roughly how much protein folks need in
0:44 order to get their most lean and most
0:45 jacked and most healthy and all that
0:47 stuff. We'll talk about that in a
0:48 minute. But there's another question
0:50 we're going to try to answer in the
0:53 context of that discussion. It is what
0:55 kind of protein should that be? And are
0:58 you getting the right kind of protein to
0:59 make it so that you get all the good
1:01 results? Are you getting some of the
1:03 wrong kinds of protein such that you're
1:05 eating enough? Sure. But it's poor
1:07 quality protein and then you're not
1:08 getting the results that you should be.
1:10 Let's dive in. So, first thing is how
1:13 much protein do you need? And for
1:14 maximizing your chances of the best
1:16 muscle growth outcomes and retaining
1:19 muscle, we at RP seem to think about a
1:22 gram per pound per day is good. So if
1:24 you weigh 150
1:27 lbs, then you need something like 150
1:30 gram of protein per day. Now that's a
1:32 little bit more than most literature
1:35 reviews say is a good idea to take. And
1:37 some of them, if you read the literature
1:38 reviews on protein, all the studies
1:42 combined, in a certain slant, you could
1:43 actually conclude that you need
1:45 substantially less than a gram per pound
1:46 to get all the good stuff that you need.
1:49 In most cases, maybe even as low as 7 g
1:50 per pound. So, this is one of these
1:53 situations where if you weigh 150 lbs,
1:57 it could be quite true to say that even
2:00 110 to 120 gram of protein per day is
2:02 absolutely sufficient. On the other
2:04 hand, a pretty decent body of new
2:05 literature has come out and literature
2:08 examining people who are training a ton
2:10 and specifically people in fat loss
2:12 diets. This literature shows that maybe
2:14 a little bit more than a gram per pound
2:17 is a good idea in some cases, 1.3 or
2:19 1.25 g per pound per day. So that for
2:22 someone who is 150 lbs then maybe for
2:24 them even 175 grams of protein per day a
2:26 little more than that is going to check
2:30 those boxes. For us we really like the
2:32 gram per pound per day but with nuance.
2:33 So our best recommendation RP is as
2:35 follows. Aim for roughly a gram per
2:38 pound per day of protein. Again if you
2:42 weigh 150 lbs 150 gram and with less or
2:44 more depending on some circumstances to
2:46 use two extremes. If you're lifting
2:48 weights only a few times a week, you're
2:50 doing lots of other activities, you're
2:51 maintaining your body weight and
2:53 muscularity, you're not currently trying
2:54 to improve, but you don't want to reduce
2:56 it, and you're eating a maintenance diet
2:58 where you're not losing weight, you can
3:00 eat definitely on the low end, if you
3:02 weigh at 150, 120 grams of protein is
3:04 going to be almost certainly good enough
3:05 to keep all that muscle, keep you
3:06 healthy, keep you fit, keep you
3:08 functioning, it's going to be great. On
3:10 the high end though, if you're training
3:12 a ton, like five or six times a week, an
3:13 hour and a half at a time, very high
3:15 volume hypertrophy training for the
3:17 whole body, and you're also potentially
3:18 in a caloric deficit, so you're trying
3:20 to lose some fat, and you're really
3:22 pushing to the extremes, then yeah,
3:25 maybe something like 1.25 or 1.3 grams
3:27 per pound is a good insurance policy to
3:28 make sure that if anything is wrong with
3:31 your diet, it's not you not getting
3:32 enough protein. And that's kind of one
3:34 of the big things for this video is to
3:36 put a little bit of a buffer. If you eat
3:38 a few too many grams of protein, worst
3:40 case, they just get burned up for fuel.
3:41 They're not toxic, not bad for your
3:43 kidneys. Worst case on the other hand is
3:44 if you undereat protein, you just don't
3:46 gain as much muscle or you lose more
3:47 muscle than you're supposed to. So
3:48 that's no bueno. So we have kind of
3:50 those two extremes. A gram per pound is
3:52 just almost never going to steer you
3:56 wrong. But a gram per pound of what?
3:57 Because if you've done the thing with
3:59 like apps like My Fitness Pal, for
4:01 example, you log all your food for the
4:02 day and you're like, "Oh my god, like
4:04 I'm eating like 300 gram of protein and
4:07 I only ate 200 lb. This is incredible."
4:08 But when you look at the foods it's
4:11 taking the protein from, it's foods like
4:13 rice. It's food like beans, like whole
4:16 grain bread, like regular white bread,
4:18 and all these other foods where you're
4:19 like, "Okay, I know that bread has
4:22 protein in it, but like something I
4:24 think called like protein quality, and
4:26 isn't it better to get protein from like
4:28 meats and milk products and eggs? Don't
4:30 those like grow muscle better?" And then
4:31 the question is like, well, how many of
4:34 those do I have to get? And am I really
4:36 eating a gram per pound of the right
4:38 kind of protein, or am I off by one way
4:39 or another? Should I be eating more? Or
4:41 am I eating more than enough? Let's dig
4:42 into that. So the first question we have
4:45 to answer is what protein quality is.
4:46 And there are a few ways to go about
4:48 this. All of them are very good. All of
4:50 them have slight downsides and upsides.
4:54 My preferred way to this day is to use the
4:55 the
4:58 PDC AAS, the protein digestibility
5:01 corrected amino acid score. What that
5:03 basically does is it approaches protein
5:05 quality from two perspectives. One is
5:08 protein is composed of amino acids and
5:09 amino acids are the building blocks of
5:11 protein. And when your body builds
5:12 proteins, it doesn't do it from whole
5:14 proteins that you eat. It breaks those
5:16 down into amino acids. And then when it
5:18 builds your own proteins, it needs a
5:20 decent amount of each amino acid in
5:22 order to build something. Let's give an
5:26 example. If you have a house and you
5:28 take it apart and you keep all the
5:29 copper wiring, you keep all the glass,
5:30 you keep the steel, you keep the
5:32 microcircuitry, you keep the wood, and
5:33 you take it apart in such a meticulous
5:35 way that you have everything roughly
5:36 like as it's supposed to be, almost
5:39 clean and untouched. what can you make
5:41 from that house? If I told you that you
5:43 have to make another house or something
5:45 like it, you kind of have all the
5:47 components. But if I told you you have
5:49 to make like um a a a server farm, like
5:52 a a very small room that is able to
5:54 house like computer servers, you'd be
5:55 like, "Okay, well, we just don't have
5:58 enough electric wiring because like a
5:59 house typically isn't wired like a
6:01 server room. So, we're missing a
6:02 component. Even though we have the same
6:04 amount of house stuff, we don't have
6:05 enough of the specific components we
6:07 need. And honestly, we have like way too
6:09 much wood. And so for protein quality,
6:11 if you have a similar distribution of
6:13 amino acids that the human body makes
6:15 its stuff out of, which isn't super
6:16 complex or exotic, it's really
6:19 straightforward, you're good to go. Then
6:20 you can take the protein that has those,
6:22 break them down into individual amino
6:24 acids, and feed those amino acids into
6:25 all the body processes that build
6:27 proteins from there. But if you have
6:29 another situation where you have a a
6:31 bunch of some types of amino acids and
6:34 almost none or very little of a couple
6:36 of types even when you go try to build
6:38 your house so to speak you run out of
6:40 electric wiring and you can't do the
6:42 job. So some kinds of protein even
6:43 though there's lots of amino acids
6:45 there's not enough of the right types
6:47 and I was going to say too many of some
6:49 types too many is not a problem because
6:50 you can just use them for energy. It's
6:52 just the fact that you don't have enough
6:54 of certain types. So part one of protein
6:56 quality is to be like do we have the
6:58 kind of distribution of amino acids that
7:00 we typically see in the human body. It's
7:03 not a zero or one answer. It's between
7:05 zero and one various gradations of like
7:08 this protein has kind of so many wacky
7:10 amino acids we don't need a ton of and
7:12 so few of the ones we really need that
7:14 like it's just really bad source of
7:16 protein and eating even almost infinite
7:18 amounts of it still doesn't get get you
7:19 to build all the protein structure and
7:21 the muscle that you need all the way to
7:24 like damn dude this protein source is
7:26 almost perfect and has enough amino
7:28 acids in enough ratios to where the
7:30 human body is just like using almost all
7:31 that protein for the kind of stuff we
7:34 want like repairing cell structures and
7:35 making you jacked which is definitely
7:36 the most important thing of what we
7:38 want. So that's part one of quality is
7:41 amino acid distribution. Part two is the
7:43 degree to which it gets digested and
7:44 absorbed. There's some pretty good
7:47 protein sources that the way they come
7:49 packaged in the foods that they exist
7:52 in. Um they just go almost through the
7:54 digestive tract mostly and just get
7:56 pooped out the other way. And then even
7:57 though they're pretty good and your body
7:59 could use them, their digestion and
8:01 absorption is such crap that like you
8:03 actually don't get almost all of what
8:04 you eat or some fraction of it goes down
8:06 the drain. And so if you think you're
8:08 eating 50 g of protein in a meal, but it
8:11 has like let's say 10 g of that is such
8:13 poor quality protein it basically
8:14 doesn't count. Now you're really eating
8:16 40 and let's say only half of it in some
8:18 strange way digests and absorbs.
8:21 Functionally, your body receives only 20
8:23 gram of high quality muscle building
8:26 protein from a 50 g protein meal. So, if
8:28 you multiply that meal out by five, you
8:30 say you're eating 250 grams of protein,
8:31 but really you're eating 100 grams and
8:33 less than like 100 grams of protein for
8:34 someone who weighs 200 lb. That's just
8:36 not enough by almost any cataloging to
8:38 try to get really good muscle. It's good
8:39 enough for health, but nothing outside
8:42 of that. And then, you know, if you're
8:43 eating 250 grams of protein, that's
8:46 great. 200 is great. Even 150 works, but
8:47 100 is not enough. So, in such an
8:50 extreme illustration, which can happen
8:51 if you do some wacky stuff, we'll talk
8:53 about in a bit, then you're not getting
8:55 enough of the amino acids you need and
8:56 you're not getting enough of the
8:58 proteins digested and absorbed. And
9:02 thus, in the scoring system for the
9:05 PDCAS, you are going to score very very
9:08 low. So, the scoring system combines
9:11 amino acid profile and how much of these
9:12 amino acids you're digesting and
9:14 absorbing and actually utilizing into
9:16 one score. And that score at the bottom
9:18 end is zero and at the top end is one.
9:21 It's the same as scale roughly. So
9:24 divide 100% by 100 and you get this
9:26 scale. So the way I like to imagine it
9:28 is like percentages. You don't have to
9:30 do that. 0 and one is totally fine. A
9:32 score of zero means that let's say we
9:34 have like um a handful of protein snacks
9:36 and we've designed them to have a a
9:40 PDCAS score of zero. You eat it and we
9:41 measure all the stuff in your blood and
9:43 your muscles to see how much protein was
9:44 delivered and it turns out it was none.
9:49 like literally none. That sucks. And uh
9:51 that is like the worst possible case.
9:53 And even if some of the amino acids got
9:54 in, it's like insanely high levels of
9:56 one amino acid or two and the other ones
9:57 are just missing. So your body's like,
9:59 "I can't build anything out of this."
10:00 It's like you're like, "Hey, all right,
10:02 build me a house." And the builder's
10:03 like, "Great." The whole team's there.
10:04 Construction workers like, "What we
10:05 got?" They're like, "We have a pile of
10:08 sand." And you're like,
10:11 "Okay, we can't build much out of that."
10:13 Okay, fine. Get rid of the sand. No, no,
10:15 I'll add. You get sand plus a shitload
10:16 of wood. All the wood you can use. Like,
10:18 okay, so we're not building a log cabin.
10:20 We're building a modern home. So, we
10:21 need like steel. We need like glass. We
10:23 need all kinds of different ceramic
10:24 mixtures and everything. Where's that?
10:27 Like, we just just didn't buy it. Okay.
10:28 So, functionally, you might have like
10:30 enough wood to build a house and even
10:32 more than you need, but you're not
10:34 getting the right stuff. So, that's a
10:37 score of zero. A score of one means from
10:39 everything that you eat, you a protein
10:42 snack designed with a PDCA SF of one, if
10:44 it's 20 grams of protein you just ate,
10:46 that is 20 gram of protein or damn close
10:48 to it that is in your bloodstream. It
10:50 goes to your muscles and it does all the
10:52 good things that we want. Full send.
10:55 It's exactly what you get. And we call
10:59 scores of closer to one high quality.
11:01 And we call scores significantly below
11:05 one lower quality. Typically high
11:09 quality is 0.9 and above. It's a very
11:10 similar to the grading system in most
11:13 schools where like an A or an A minus is
11:15 90% and above. Scott, what was an A
11:18 minus in your schools growing up?
11:20 Percentage wise. Yeah. 92.
11:22 92.
11:26 Noing way. 92 is an A, right? I think it
11:29 was. I think I think 94 and up was an A
11:33 and 90 to 94 was a A minus. That makes
11:34 sense. That makes sense. Yeah. Yeah.
11:36 Sound right? Yes. And also it depends on
11:38 if you have A+es. I actually like the
11:42 plus system a lot. So my is 90 to
11:48 92.99999 is an A minus. 93 to like 96 or
11:50 depending on how you like to do it, 97 or
11:50 or
11:55 96.99 is an A. And then either 96 or 97
11:58 plus to 100 is an A+. But in any case, I
12:00 do remember different school districts.
12:01 It was separate. It was like all over
12:03 the place. Yes, totally, totally,
12:05 totally. So, at the end of the day, it's
12:07 kind of like in grading where like if
12:08 you want to be a quote straight A
12:11 student, uh let's say A starts at 90,
12:12 like you don't do the plus minus system.
12:14 Anything above an A is really good and
12:16 is so interchangeable. It just doesn't
12:19 really make sense to overindex on the
12:21 specifics. Anything above 0.9 is awesome
12:22 and we're we're there for it. It's
12:25 called high quality. And low lower
12:28 quality is actually anything under 0.9.
12:29 Now, the lower you go, the worse, but
12:31 anything under 0.9 is we're going to try
12:32 to see if we can get some higher quality
12:36 stuff in there. And to that extent,
12:38 there are a few other concerns. One, a
12:40 high PDCAS score is good, but another
12:42 thing you want is enough leucine.
12:44 Leucine is a specific kind of amino acid
12:46 that if you have a little bit of, muscle
12:48 growth doesn't get triggered a ton, but
12:50 if you have enough of, muscle growth
12:51 gets triggered. If you have more than
12:53 enough, nothing magical happens. It's
12:54 kind of like leucine seems to be one of
12:56 your muscle's best detectors for like if
12:58 we have enough leucine we're getting
12:59 growth started. If we don't, even if we
13:01 have lots of other amino acids, we might
13:03 not grow as much. And so we're also
13:04 looking for high lucine sources which
13:06 are almost always integrated in the PDCA
13:09 score. So real quick, let's go through a
13:11 couple of sample foods and look up what
13:13 their scores are. And there are various
13:14 technical reasons why they have these
13:15 scores. I'm going to spare you guys, but
13:16 if you want to look this up, you just
13:18 ask Chad GPT and it'll tell you all
13:22 about it. So gelatin which is a hydrayed
13:25 form of collagen protein. So they have
13:26 roughly the same
13:29 score has a score of
13:33 0.08. So like if we did percentages zero
13:36 was the worst 100 was the best it has an
13:39 8%. So like when something has collagen
13:41 protein in it and it's the majority of
13:44 the protein is collagen it is the one of
13:46 the lowest quality protein source. So,
13:48 if you you happen to be Caucasian, no
13:49 offense Caucasians, all jokes, love and
13:51 respect, and you go to super expensive
13:53 grocery stores in your LA neighborhood
13:55 to buy a collagen protein shake cuz like
13:56 fitness influencer girl on TV told you
13:58 like, "Oh my god, that collagen like
13:59 supports your bones and it builds your
14:01 mouths." It turns out collagen is like a
14:04 dog protein. Sorry, it just is on
14:06 literal technical grounds. And even
14:08 though the gelatin is really fun to eat
14:10 and you can bounce it off walls, not a
14:12 high quality protein source. So, gelatin
14:15 very low point uh 08. Actually, you know
14:17 what? I'm just going to go on percents.
14:19 Nutritionists that are formally trained,
14:21 my apologies. Easier heristic for us to
14:23 use here to teach. So remember the PCA
14:26 score actually 100 uh is this divided by
14:27 100, but we'll go on percents because
14:29 it's easy. 100% great protein, 0% shitty
14:32 protein. 8% for gelatin. Wheat protein
14:35 such as gluten has a 25%. Part of that
14:37 is because it's just not very easy to
14:38 digest and it's also incomplete. It
14:41 doesn't have all the amino acids.
14:46 47% for rice, 54% for corn, 57% for
14:50 oats, 58% for lentils. So lentils are
14:51 often described as high protein, and
14:52 they are, but there's just not enough
14:54 methane, one of the amino acids, and so
14:56 they're not just going to get you jacked
14:59 by themselves, kidney beans are 60,
15:03 chickpeas are 65, peanut butter is 70.
15:06 Remember, 70 still too low. Like it's
15:07 like trying to say you're a really good
15:09 student and saying, "I get straight
15:11 70s." M not a
15:16 thing. Soy protein isolate 0.9. Boom.
15:17 So, is soy protein okay? And will it get
15:19 you jacked?
15:21 Absolutely. It's a complete protein and
15:24 it's awesome. A very rare complete plant
15:27 protein is quinoa. And quinoa, which I
15:29 used to think uh was kona, and I just
15:31 assumed that was a black woman's name.
15:35 Is that cool to say? Uh it's a 0.92 or
15:37 uh 92% which is really really good. So,
15:40 quinoa, um, as they say
15:44 colloquially, tofu is a 93. So, here's
15:46 the thing. Everything I see from this
15:49 list, from soy protein as a 90 to uh
15:52 quinoa at a 92 and on, is officially a
15:54 high quality protein source that you can
15:56 eat tons of in your diet and get amazing
15:57 results. And you don't need to worry
16:00 about adjusting for anything. Fish, for
16:03 example, salmon has a 95, chicken breast
16:07 a 95, beef a 96, pork a 97. the other
16:10 white meat, casein protein powder and
16:14 eggs both have a 100 that eggs are
16:16 actually the gold standard and what the
16:19 PDCAS score was derived from. Later they
16:22 tested whey and whey isolate whey hydrop
16:25 protein and a derivative of whey called
16:28 BLG has a
16:32 1.04 raw score or 104%.
16:35 whey is actually more anabolic, grows
16:37 more muscle by teeny teeny tiny
16:39 fractions. Nothing to take home, but
16:41 just kind of cool to know than even the
16:43 reference standard egg that they base
16:45 this off of. So that's all the protein
16:47 scores just have kind of lay of the land
16:48 of what's going on. And we see that most
16:51 plant sources are just not up to
16:53 standard. Just a few of them are, which
16:54 is why a lot of people say stick to
16:56 animal sources for your protein unless
16:58 it's the plant sources that work. So,
17:00 the next question and the big question
17:03 of our chat today is what fraction of
17:04 our daily protein because here's the
17:06 thing. When you do your tabulation in
17:09 any of the nutritional tracking apps,
17:10 they're usually just going to use raw
17:12 scores on how many grams of protein you
17:14 have for any food. And so, if you go
17:16 into My Fitness Pal, it's a going to
17:18 count the protein from your Subway
17:20 sandwich wheat bread, as well as the
17:22 protein from the tomatoes and the onions
17:23 in there, as well as the protein from
17:25 the chicken and the cheese. And you got
17:26 to be like, how much of this protein
17:29 actually works to get me a good shot?
17:32 And for optimal muscle growth and muscle
17:37 retention, it seems like getting about
17:40 75% of your daily protein from high
17:44 quality sources, 0.9 PDCA or above, 90%
17:46 or above, is a really good best
17:48 practice. Any more than that's not
17:50 really required or has a huge benefit.
17:52 Any less than that and you'll marginally
17:54 pay the cost of not getting as jacked.
17:57 And the rest 25% or so can come from low
18:01 quality protein sources, no problem. So
18:03 if you are counting the Subway bread in
18:05 with your protein, as long as your
18:09 diet's not like 50% bread protein and
18:12 the rest regular protein, you're golden.
18:14 As long as your diet is like 75% of your
18:16 protein that you eat comes mostly from
18:18 the meat and then the cheese and only
18:19 25% or less comes from the bread and
18:22 other stuff, then you're good to go.
18:24 That's a big deal. Now, that doesn't
18:25 mean you need to only eat animal
18:28 proteins. You can mix rice and beans
18:29 together. They form a complimentary
18:32 source cuz rice has a a bunch of uh
18:33 certain kinds of amino acids and some
18:35 deficits in others. Beans have the
18:37 opposite where they clip together and
18:38 then actually make a complete protein
18:40 source that's of decent quality. You can
18:42 do that. There's tons of great vegan
18:44 sources, but high quality protein
18:47 sources should be the core. However, you
18:49 can eat low quality ones and even count
18:50 them in as long as they're just not
18:52 roughly more than like a quarter of your protein
18:53 protein
18:57 intake. That's a big deal. I have to say
18:59 a few other things though before we
19:01 close out that are very important. Your
19:04 body does treat protein on a daily
19:06 situation. So, if you undereat protein
19:08 earlier in the day, you overeat it
19:10 later. there is some compensatory
19:13 adjustment. However, it treats it much
19:16 more fine-tuned meal by meal by meal.
19:18 So, what I would tell you is in most
19:20 cases, it's a really good idea for you
19:23 to treat every meal as an opportunity to
19:26 get that 75 to 25 or better ratio of
19:29 high quality to lowquality proteins,
19:31 which to me I can actually distill for
19:33 you guys into a really super simple
19:35 practical recommendation.
19:37 If you're doing full send, real good
19:38 effort at trying to get jacked and get
19:41 lean and all that stuff, being the
19:42 handsome and look like Scott the video
19:45 guy, then what you want to do is make
19:47 sure pretty much every single one of
19:49 your meals, you know, of the three to
19:51 five times a day that you eat roughly
19:53 evenly spaced. You want to make sure
19:55 that every single one of those meals
19:58 pretty much is built around a core of
20:01 high quality protein. So, whenever I'm
20:03 making a meal or whenever I watch
20:05 someone, I watch people all the time.
20:06 Sometimes they don't know about it.
20:07 Sometimes I'm in a non-mark van across
20:09 the street with a telescope in the
20:11 window. Would that work, Scott? Is that
20:14 how light works? Yeah. Yeah. Yeah. Sure.
20:16 Oh, yeah. I like see like one of their
20:18 skin cells like as big as this. And that
20:21 and that's what really gets me going.
20:23 Like, you know, my huge fetish is
20:24 violating people's privacy with them not
20:26 knowing it. And if I can see a whole
20:28 skin cell of yours, my god. I mean,
20:30 that's Jesus. That's that's so intimate.
20:32 You don't even know it looks like that.
20:33 I got to a level of privacy better than
20:35 you could do in your own home. In any
20:37 case, the hell am I saying? I watch how
20:39 people make meals in cafeterias and blah
20:41 blah blah what they order. I watch how I
20:45 do it. And what I'm looking for to just
20:47 green check mark ability to say this is
20:49 a good meal for muscle growth is I start
20:52 building every meal around a core of
20:55 high quality protein. It can be a high
20:58 quality vegan product. It can be a soy
21:01 protein shake. It can be a giant ass
21:03 bowl of quinoa that has enough protein
21:06 in it and some cheese and some for
21:09 other stuff. But usually it's going to
21:13 be milk, egg, or meatbased products of
21:16 some kind. Chicken, breast, fish, all
21:19 that stuff, beef, eggs, egg whites, egg
21:21 protein powder, milk, cheese, whey
21:24 protein powder, casein protein powder.
21:25 That's going to form the core of my
21:29 meal. And from that protein, I want to
21:31 get damn close to my daily total. Let's
21:33 say I've calculated that I have five
21:35 meals a day. Just as an example, I need
21:37 200 grams of
21:41 protein. And I am calculating that like,
21:43 okay, that's 40 grams per meal. So that
21:44 every meal needs about 40 grams of
21:47 protein. What I like to do is make sure
21:48 that when I'm ordering at Subway or
21:51 Chipotle or making a meal at home that I
21:55 take my protein that I have and that
21:56 core of high quality protein, good
21:59 animal products, good vegan products is
22:02 like 35 grams at least. And if I can get
22:04 to 35 grams of like protein from chicken
22:06 breast, and the other five grams are
22:08 like the the wheat bread that it's on
22:09 and some of the sauce has some protein
22:12 in it, hey, listen, I'm good to go. But
22:15 if I only have like bread and potato
22:19 chips as a meal or I have like a little
22:21 teeny Scott, you ever get like a
22:24 sandwich somewhere and there's like one
22:28 slice of turkey and you're like, who the
22:30 is this for? How are you insulting me
22:33 with this Is this for a child?
22:36 Is it are we in poverty times? And so,
22:37 yes, it might have some meat in it, but
22:39 10 grams of high quality protein in a
22:41 meal that needs 40, it doesn't kind of
22:43 matter what else is in it, it's not
22:45 going to be enough. So, the easiest,
22:48 most simple way you can just not have to
22:50 worry about protein quality ever again,
22:51 is that every time you reach for a
22:54 muscle building meal, your meal starts
22:58 with a core of milk or eggs or soy or
23:01 quinoa or a high quality vegan blend or
23:04 chicken or steak or fish or something was
23:05 was
23:07 goddamn protein in it that's high
23:10 quality. And no, peanut butter does not
23:12 count as that. Scott, you ever seen them
23:13 women's magazines and videos for
23:14 females? Ladies, no offense. The three
23:15 and a half of you that watch this
23:18 channel, no offense. Um, it's like it's
23:21 just a classic like almost like kit at
23:24 this point reused thing of like a super
23:26 healthy looking young woman with a very
23:29 excellent skinincare routine dipping a
23:33 perfectly cut green crisp apple slice
23:35 into an adorable little cup of peanut
23:37 butter and then the text is like peanut
23:40 butter can boost your protein intake and
23:42 it's good to have as a snack. How many
23:44 times have you seen that Yeah.
23:46 Infinity. Yeah. They put the butters in
23:49 there big for protein, dude. And the
23:51 thing is is that yes, peanut butter has
23:53 protein, but it's very low quality
23:55 protein. It does not come anywhere close
23:57 to our 90% cutoff. So, it's it's kind of
23:59 like when your teacher when you're
24:00 running to class and you're late, your
24:02 teacher's a crazy nazy person and they
24:04 close and lock the door at the very this
24:05 guy. You ever had teachers like that?
24:07 That close lock the door and like anyone
24:09 who doesn't get in on time just Yeah.
24:11 thing. That's kind of how protein
24:12 quality works here in our little
24:14 understanding. So peanut butter like
24:15 just gets the door slammed in its face
24:17 because it's at point it's at 70 and not
24:19 at 90 or above and then it just doesn't
24:20 really meaningfully contribute to
24:22 protein unless you start combining with
24:23 other stuff. Then the other stuff has to
24:25 be high quality and protein from peanut
24:26 butter doesn't even get digested all
24:28 that well and the whole thing down the
24:31 line. So that's important to remember
24:33 because not all proteins are created
24:35 equal. And so if that girl instead of
24:36 having like this beautiful plate of
24:38 apples, which have almost no protein in
24:39 them whatsoever, and peanut butter,
24:41 which is not the kind of protein we want
24:42 for the most part, and also mostly fat
24:45 and not protein, if she was just to take
24:47 that meal, change nothing about it, and
24:50 put a big old glass of skim milk or 2%
24:52 or even whole milk next to that mouth,
24:54 then now we rolling. Now we have a
24:56 protein core. So the protein core for
24:58 every meal is the best possible thing
25:00 that I can tell you and is the biggest
25:02 TLDDR of all time. So, for those of you
25:03 who are preient and psychic, you scroll
25:05 to just this part of the video and need
25:06 nothing else. Now, if you're trying to
25:08 put all this together in a big diet plan
25:09 and it's all painful because what the
25:12 hell is dieting so complicated, the RP
25:14 Diet Coach app exists. I help make it
25:16 myself and it's just a super
25:17 straightforward app that keeps track of
25:19 all of your meals. You can tell it your
25:20 goals. It'll make a meal plan for you.
25:21 You can enter any food that you want in
25:23 it. It can even give you suggestions.
25:25 And all of a sudden, boom, it's got a
25:26 diet coach in your pocket. It updates
25:28 all the time. It reminds you about
25:29 meals. It keeps you on track for fat
25:30 loss, for maintenance, or muscle gain.
25:32 That's also linked in the description.
25:34 Give it some thought. In any case, I've
25:36 been ranting for enough. Go out there
25:39 and get a goddamn protein core whole
25:41 food meal and make yourself more jacked.
25:42 And if you see someone around you at a
25:44 restaurant not ordering it, make sure to
25:48 snub at them. Oh my word. How are you
25:50 ever going to grow any muscle with that?
25:53 Your butlers must be furious with you.
25:55 Grab your gold purse and your gold chain
25:58 and saunter out. And I'll see you guys
25:59 next time. [Music]
26:02 [Music]
