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