💪 Important Reminders: ✅ Use discount code RU-vid15 to save 15% off your first order at www.RealScienceAthletics.com ✅ Get your FREE workout and nutrition plan at www.SeanNal.com/custom ✅ Follow over on IG for more helpful fitness tips and strategies: instagram.com/sean_nalewanyj P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
@@foodslave2918 YEAH. I would not call it BS if he listed(rated and reviewed) at least 3 company to know if he really is legit without bias or being paid. but then he promote his business like every companies did. So the one he would be selling you will definitely the : 98% Milk protein 1% Whey isolate 1% Egg white You know he know the trick to this so he can make it.
Amino spiking (0:48) - watch out for amino acids or creatine listed in the ingredient list False claims (4:36) - any magical claims on the label are probably false, you don't need protein powder if you're meeting your protein needs Propriety blends (7:26) - Blends don't share how much of each is included I learned a lot of new stuff in this one, appreciate it Sean!
lol me but didn't find out much.. ""whey protein concentrate, whey protein isolate, whey protein hydrolyzate" ...like the pic at 7.40; guess I'll look for a new one but it's hard to find unflavoured protein powder
@@Soso-ip8mg Hell yeah man! No problem at all. I also take their multivitamin, creatine, and preworkout. Good products all around. They even have naturally flavored varieties for those stevia nuts, which is me. Lol
@@berserkemblem2091 I'll definitely do the trick, but as mentioned it'd better to make your own gainer shake. Double scoop of protein powder, whole banana, oats, and real peanut butter. Much tastier too.
I used to drink protein shakes but these days (thanks to Simon Miller) I've discovered the joys of stirring a few teaspoons of protein powder into low-fat, high-protein, unsweetened Greek Yogurt. Oh man, that tastes fantastic and is super-loaded in protein whilst remaining low in fat and carbs. The perfect desert or snack meal!
@@muayboran4life Just experiment to suit your taste. I already love the taste of unsweetened, unflavored Greek Yogurt so I tend to add about half a scoop of powder to four or five tablespoons of yogurt (200g/7oz). My buy chocolate flavored protein powder so this imparts a different dimension to the yogurt and it's great - while delivering heaps of protein.
As a poor university student, whey protein is really the only way I can hit my protein goals as I just cannot afford enough meat, or stomach enough legumes and eggs to hit it through whole foods. But living in dairy country NZ, I can buy 20kg sacks of unflavoured whey concentrate from the milk powder factory for $150.
Whoa that really cheap, here eggs are cheaper than protein powder and mostly it's over prize, for $150 you will get half kilo and that too unflavored, if you want flavour one then it would probably cost 380 for 1kg
@@lili_9923 Whey has an amino profile. What he is talking about it adding pure aminos to the whey. It makes the whey test higher in protein than it really is.
Now picture him saying it with Gilbert Gotfried’s voice. Why Gilbert? Because he said the exact same nursery rhyme imitating Andrew Dice Clay. Look for the video 🤣🤣🤣
So, I used concentrate for a long time because it was the most affordable. That was pretty important to me (reasons). Then I did some math and realized that the Isolate on the shelf right next to my usual concentrate was actually a really good buy. It had MORE protein per scoop, which made the overall cost per gram of protein only slightly higher. But the isolate was 30 fewer calories per scoop, which made cutting calories that much easier. So the "more expensive" isolate was actually the best way for me to spend my money.
I spend so much time watching Sean appreciating his none bs approach to body building. I honestly don't trust most online influencers but his brand and style is something I have trusted since I started. Thanks Sean Nalewanyj for your commitment to none bs.
Sean is the real deal. Been following him for almost 10 years when he was doing his videos at his home. No BS with him. I am Asian. 5'7" tall, 29" waist, 125lbs with a very slender built as my starting foundation. With his information as a guide, I saved a lot of money avoiding scams and trained with confidence and avoided injuries. You do great work Sean.
I am your weight at 5'9" and 28 inches of waist BUT at age 46...it is HELL to keep up this level of body fat. this video was nicely done as it is short and to the point with an Andrew dice clay joke thrown in sans the cursing...
Hello Sean, 4th year medical student here, and through analyzing your channel thoroughly, I really love how evidence based and genuine your channel is. You’re doing a bigger service to people than I as a doctor may ever be able to. If I had 1 channel to guide me with everything in my gym/lifting journey it’s yours. I just want to thank you once more, and let you know that unfortunately I can’t find my free program in my email, nor my junk mail so help would be appreciated. I also would like to ask if it’s all right with you, could you make a video regarding optimal training for those short on time such as med students? Can I train two to three times a week and make sufficient gains? What about combining weight training with boxing? How should I approach lifting then? Thanks!
though i am not as qualified as sean or a med student at all there is the Dorian Yates training method that you can try n research, its focused on high intensity and therefore much shorter on time
Sean sent me a workout program. If you are still looking I can copy it and send it in a reply. It has worked wonders for me in 2 months. It kicks my tail every workout.
@@AmirHamza-km7ug , I don't believe ON's gold standard has steroids in it. Because,there are several certified sports science experts who had already used this supplement,but never complained so far. Use it for 12 months. And during this time period,if you see any abnormal fast growth or negative changes in your body,then stop using it.
As always brilliant advice. You've become the only fitness youtuber that I watch, honest, educational and straightforward advice. Also, the Miss Muffet bit had me in stitches. Love you Sean! Keep it up
As a newbie when it comes to training and being quite a skinny/tall guy, you are my favourite fitness youtuber. Digging the no-bs & high quality content. Been taking your advice in account, training every day for about two months now. Not the most hardcore of exercises, but it's a good starting point. I've replaced my gaming 'addiction' with working out, I feel like a new man. Also reduced my overall depressive thoughts. Wish I got in to training earlier. To conclude, good content!
This is awesome, dude. I hope you're still on it in some way or form ! I definitely feel good about myself after the gym, and just overall in general. Huge for the self esteem.
In regards to protein powder vs. food: I don’t have a preference for taste and I really enjoy the brand I use. I simply find it externally difficult to meet my protein needs from food alone. I would need to consume far more and it would take aconsiderably more amount of time to prepare and then eat. Protein powder is very inexpensive for the protein you receive and easy to consume.
I feel you. I can barely keep from starving, and I eat as much as I can. I hate eating tons of protein, especially fish and lean meat. Carbs are so much easier to eat.
Not sure who needs to see this, but I recommend eating a tub of Icelandic Skyr post-workout. It's 23 grams of protein per CUP and is fresh compared to protein powders which obviously aren't natural due to their shelf lives.
I'll definitely read the label a little better next time, I've avoided brands that sell "proprietary blends" but I didn't know about the amino spiking part. Appreciate your videos, it definitely encourages me to do more research into my nutrition and workouts for better results.
I don’t fully understand the point about creatine. It’s sometimes said that it is a peptide composed out of those 3 amino acids, but other times I hear that it is synthesize creatine from them. Therefore creatine is sometimes referred as a molecule, not a peptide.
@@redshift1976 MPMD literally makes RU-vid videos pissing on shit pre workouts using the Amazon top selling list. I don't think you can sue somebody for reviewing your product.
Hey Sean, i love your genuine advices! Can you do a list of best and genuine protein brands from your opinion or your experience? And if not at least brands to avoid? Hope you see this! Thank you! 😊
One additional bit to consider here is that Leucine has been shown to be beneficial to supplement into whey due to the added anabolic effect it can bring. So if this is the only additional AA added to your powder it might not necessarily be a sign of a company short changing you.
I'm 60, and have found MM to be a perfect meal replacement for me. I simply can't eat the quantity of food that I once did when younger, and this helps older people to hit their nutritional needs. BTW I lift lighter, focus on compound movements, 12 - six second Reps / 3 Sets, and have maintained excellent strength.
Sean is out here to protect consumers 🙌 I use about 25-50g of whey powder per day, whereas most of my protein comes from eggs, fish, poultry, and Greek yogurt
I just make my own mixes to avoid the scams altogether, and it also allows me to adjust the macros as needed daily. Protein: Protein Isolate (whey, pea, or beef) Carbs: Oat or rice flour Fats: Olive or MCT oil Flavor: Fruits, PB2, cocoa, maybe some syrup Supps: Collagen and creatine if I'm using them. Comes in at about $0.70 a serving.
not every brand is a scam. dymatize is excellent as is ensure max protein RTDs BUT they do use garbage sunflower oil which is a terrible inflammatory seed oil. ditto lean body using cheap sunflower oil to save money. it ruins such a great product.
@@defaultworkouts So Dymatize is "excellent" but they use garbage ingredients? Sounds like you have a very low threshold when considering the quality of something.
@@defaultworkouts I apologize. I misread your comment. Yeah Ensure is pure garbage. I didn't recognize the Dymatize brand, looked it up, I buy their plain whey isolate when I can't get my normal brand.
I have been a subscriber for many years now and I think I’ve watched damn near all of your videos … will definitely be supporting the protein powder when it’s released
when i can only get in two meals a day, i usually eat big and use protein powders to stay in my deficit/surplus while getting enough protein intake for the day. it’s an easy and convenient way to do it to stay with in your fitness goals when life pulls you in all different directions. but when i have the time, i’ll usually go the four meal route.
How hard is it to get your calorie goals (especially a surplus) into just two meals? I try to cook a diverse dinner because I'm not just cooking for myself, but during the day I find it very hard to hit all my macros and micros in just 1/2 meals.
@@vanyel_etc8695 what you would eat in four meals, eat it in two. i don’t really pay much attention to macros and micros. as long you’re eating a balanced diet, you should get enough of them and you could also throw in a good multivitamin supplement for good measure.
@@ovah_eaz-e it's pretty hard to chug down 1000+ calories when eating clean, do you have any suggestions for decently high calorie foods that aren't garbage?
@@vanyel_etc8695 when I’m eating at a surplus, I just slightly up my fats and carbs. so feating is a bit more delicious. all you need is around 300-500 more calories than your maintenance calorie intake. I usually stay closer to the plus 300 calorie mark so I don’t pack on too much fat while adequately building more muscle. good luck with your fitness goals my friend.
With lactose issues I’ve cut out whey, which is great because it foams way too much when you use a blender. Plant based protein doesn’t. Dymatize makes a great tasting plant protein with a better-than 10:1 calorie to protein gram ratio. Vega protein is also excellent, checks all the boxes, not as tasty but does the job.
Bro my protein is literally the reason I have a 6 pack. Sure I have good genetics, stay in a modest caloric deficit, and love doing cardio. But it’s definitely the protein. The GNC worker told me so!!!!
I get my protein powder from Transparent Labs...whey from grass fed cows, no soy, sweetened with Stevia...Whey Isolate only and not a blend. Here's the complete ingredient list: Grass fed whey protein isolate, natural flavor, stevia, sodium chloride...I like vanilla, I can flavor it with unsweetened coco powder, PB2, fresh fruit.
As an option for just eating what you need: What are your thoughts on Chinese Buffets? (In Texas, no MSG.) I eat a couple hours before, as my pre-workout. I do this, because I have ADHD and one sure fire way to keep myself from working out is to add more steps (cooking, in this case) to my workout. This is not to say that I don't do any meal prep. I'm on medication, but there are times where, despite this, I have trouble initiating that. (cooking) I eat: - Fried Rice - Veggie blend (Carrot, Broccoli, Onion, and Zucchini.) - Jalapeno Chicken (Some places it's very lightly breaded) - Mushrooms w/black bean sauce - Chicken Eggroll/Veggie Spring Rolls - Roll (sometimes) - Lo Mein/Chow Mein (thick noodles) - Fried potatoes/Seasoned potato wedges/Baked Potato - Half/Half Tea (sweet/unsweet) Is this ok?
I tried many protein powders (beside chicken, brown rice, etc) including beef, egg, milk, mixes of those protein powders, and after some years I found that what works best for me is the whey isolate + hydrolyzed mix and casein, so I stick to those nowadays
Crying rn because my cheap whey concentrate is full of BCAAs and creatine. I wonder how much of that 30g/scoop is really true protein. This stuff needs to be more regulated so we're not being robbed.
Used to take protein shakes, but getting my needs through strictly food has helped me so much with gains, muscle density, loss of fat %, and just overall feeling better and stronger. Yes takes a little more planning and preparing, but so worth it.
Hi, if you're still reading, what kind of food did you incorporate. My protein powder is causing my eczema to become worse. I think it's high in sugar.
I consume about 60 grams of protein from supplements. I drink fairlife premade protein shakes. They are the best tasting to me. 30grams and it tastes like you're actually drinking chocolate milk. I might add a scoop of vanilla protein to my almond milk and mix it with cereal for a snack or eat a protein bar. I find that supplements are necessary for me. Its impossible to cram 200-220 grams of protein thru pure food for me thru the day.
@@imvention5696 eggs, fish, chicken, beef are the most common. Once in awhile turkey, liver and heart, lamb. I eat basically almost any kind of protein. Lots of vegetables too and good fats like avocado, egg yolks, fish oil, use coconut oil or olive oil to cook with. Make sure to eat plenty good food and no sugar or bad carbs and also eating right after a workout helped alot.
I think of protein powder as a meal replacement. If you're trying to lose weight, 200 cal of protein powder can keep your protein up while effectively cutting a meal's worth of calories. And if you're trying to bulk, same deal; you can add a meals worth of protein without adding a meals worth of other calories.
My current favorite protein so far, is Mutant Iso Surge, as it's one I can drink without problems over a long period, due to it's larger selection of flavors than most quality and/or price equals where I'm living. Granted I live on a shoestring budget, so dietary protein is hard to get without supplementing when on a caloric and econimic budget. The other thing I like about it, is the included EAA and BCAA with no apparent filler enzymes in the ingredient list, so I can spend the money on more solid foods. Is it optimal overall? Hell no! Is it optimal for me and my situation? You bet!
bro i fkn love this guy, something about him keeps me interested and focused on learning about whatever he has to say about fitness. Especially when he adds slight comedy makes it even better and he knows his shit
A tuffet is a square cushion with a solid, internal frame. Basically an ottoman without legs. Could probably be used for raised push-ups and tricep dips
I've really enjoyed dymatize protein isolate for a couple months now :) but if there's better out there I'd be down to try tbh, thanks for the video! Gonna keep an eye out for those red flags
I do use protein powder and always check the ingredient list on any food I buy. But I didn't realize that BCCA and other amino acids could bump up the protein grams. First thing I'm gonna check when I get home.
hey Sean, great videos! Wondering if you could do a video explaining body re-composition and the best way to do it? Looking at leaning down but not wanting to lose muscle, just fat! Thanks
I would check out the jim stoppani shortcut to size workout, he has meal plans that go with each workout for leaning and bulking, just an opinion idk if it's right
Found your YT page because of your written review on his Collagen Protein before buying. I currently use Levels Grass Fed Whey - for the price/ingredients I have yet to find better, and won’t be switching to collagen for it! Currently following one of Greg’s Kinobody programs getting back to the gym after a few year switch to yoga because of some injuries - while a fun change, I’m glad to be lifting again. Would like to hear your thoughts on the organic/grass fed/pasture raised market overall, as I find myself buying more of that these days to avoid the unnecessary bonding agents and additives a lot of food has these days. Earned a sub, thanks Sean!
Brilliant content!! Instant subscription and just caused me to check the protein powder I use . Fortunately it escapes all the pitfalls listed here. Thanks for this video. I consume about a third of my protein through whey isolate powder for pure convenience.
Really helpful video thank you. I have recently used a low carb protein shake as a meal replacement to lose weight. I started out at 14st2lbs and have slowly lost a stone (over 12 weeks) by having a shake for breakfast and one for lunch and a normal meal. I’m 42 with a desk job and I’ve struggled to loose weight in the past and this has really worked and been easy to do. I plan to loose a little more belly fat and then look to have a more calorie balanced diet. I’m now just starting to hit the gym 3 time a week hence coming across your channel for hints and tips on the right way to lift weights etc. (I’ve done very little gym work previously). Thanks again and keep it up.
@@christytaylor2453 for me I’ve been using PhD Nutrition Diet Whey Protein. I’ve found the vanilla flavour is one I’ve been able to drink long term. The other flavours are hard to drink after a couple of weeks. I tried switching to a better quality hydrolysed powder (Gold standard from Optimum nutrition) but I found myself snacking more so switched back. I have 2 scoops in 350 mm of water which is just under 200 calories per serving. If your keeping off the sugar which I highly recommend you’ll have to put up with headaches for about a week, but it is so worth it. Your body will adapt to burn more fat and protein and the weight will come off. I’ve managed to keep the weight off for over a year now.
I used a protein powder daily for my first few years in the gym. I prefer Whole Foods, like chicken and turkey, to get my protein now though. I’ll use powder in my oats sometimes though!
Bodybuilders and professional athletes eat 5 to 6 meals a day and still use a boat load of nutritional supplements. Also you need many different nutrients for health not just protein. Many different nutrients are hard to source in food in high enough doses to trap their benefits. As well as many foods don't have all of the essential and non essential Amino acids and lots of foods it is cooked off or not highly bio available.
I like to have most of my protein coming from meals I make. I do mostly vegetarian, but having a vegan protein powder in a smoothie definitely helps me meet my protein goals! It makes it a lot easier for me 💪🏾🔥thanks for this video!
Supplements are necessary in my opinion depending on your protein goals ...I weigh 260 lbs and I'm trying to get about 200-230 grams of protein in my body at least 5 days a week. I get about 60grams from shakes and protein bars. I can't eat all that food all day...I've tried and it's impossible for me.
Thanks. One bag of mine is bunk (musclepharm combat, from Costco). L-valine is the first ingredient and there are 3 other aminos in there too. I’ll check more carefully in future
Very useful and informative video! Agree 100% with Sean that if you smart choices with your diet you may not need protein powder at all. I have a daily average of 150 gr of protein in my diet and I never had a protein shake in my life :-D I use protein powder only in the morning with breakfast as an ingredient for pancakes etc.
the point is not which is better. the point is *convenience* as sean mentions in the video. real food rots real quick within a few days and a week at most. bars and powders last for a year or more.
@@TheCyberMantis They probably should put protein and creatine into the vaccines (they're gonna approve in 2024), at least they would have a minimal use this way.
@@Immortalsoul669 It depends what brand and flavor you use. I’ve found a couple I actually enjoy. I usually have 2 shakes per day one in the morning and one at night after my workout. In the morning I’ll blend banana and strawberry into banana flavored protein powder shake Yum
Hi, Sean. I've found out that I'm a bit confused about creatine. On one hand, they say it is about ATP/ADP, and that it adds some immediately accessible energy into the muscle with some watery fullness in the muscles as a side effect. On the other hand, creatine is said to be composed of three amino acids, and, well, as we know, we get amino acids from the whole foods. They also say that a recommended dosage creatine is theoretically obtainable via whole foods if you manage to fit about 1kg of meat into your every day diet (spoiler, you won't, but still). So, creatine has some specific amino acids that kinda work on energy supplement of your muscles? It has kinda bcaa treatment that although we get those from whole foods, these specific ones in bigger amounts have some additional benefits?.. idk, seems confusing.
I was basically aware most of this, but now I was able to send it to my friends so I don't need to word this issue myself as a pro did that for me(us). 😀 Thanks Sean, that was very informative. 😊👌
I use morning and breakfast for smoothie time. Ultra light fat milk / tbsp honey/ tbsp hot chocolate/ 2 tbsp 97%purish peanut butter/ 1 brick weetabix/ 1 scoop protein shake.. plus 2 bananas in blender
A good and informative video, thank you for that. I take protein because my MD said I need to increase my protein in my diet. Ok what many sites don't show is the enormous sodium in some of these powders. I am taking a whey powder I didn't realize when I bought it , 550 mg. of sodium per scoop. Of course I am changing
I think combining protein powders with the concept of “mass gaining” and high amounts of calories is another scam. It is completely unnecessary to rack up a huge number of calories with your protein shakes.
Hmmmm I think they are okay. Im a student on a bulk. I cant bring a huge meal to a college hall or library. A shaker with a mass gainer to sip on on the otherhand is very easy to transport and consume. Can help a little bit with the kcal goals. Just dont get a shitty mass gainer with a shit ton of sugar
I can eat 4k calories a day and not gain as my metabolism is insane and it is extremely hard to gain weight. Since taking mass gaining supplement in June of 2021 I am up twenty pounds of lean mass. And I still have to eat like a hog to stay above maintenance.
@@himlolo same man, I cant eat over 2500 calories without blending my meals up but thay doesnt mean I need to use weightgainers. I make my own shakes with healthy high calorie foods such as oats and pb.
I started protein powders but it was originally not for sports. I had way too less protein per day so I started taking shakes. After 2 weeks I felt better overall and was more motivated to work out.
This is far by the top video to watch when getting into protein supplements. I’ve watched a few now and none of them really taught me anything. This video actually shows you what to look for on the label. I feel confident now to shop for the right label. I guess now I just have to find the brand that works for me. Thnx
Had no idea creatine would boost the protein "results" for the nutrition info. I avoid protein with creatine added because i don't need extra creatine beyond what I'm taking, but this is good to know too.
Absolute legend. Thanks for this Sean. A real eye opener on bullsh*t marketing scams so really grateful for this video and from now on will get pure protein from now on. Never knew i was getting duped until now.
Since the start of my bulk. Most protein i get actually comes from high carb sources like pasta and dumplings. I only take protein powder when I feel like I ate less than the previous day.
Hey Sean, Gold Standard Whey also uses a Protein Blend and doesn't even say the actual percentages of how much WPI is in the blend. What do you think of Gold Standard Whey?? Your videos mean alot to me, thank you!
I read an article that listed "bad protein powders" because of high levels of chemicals (can't remember which, might have been lead) and Gold Standard Whey was on it. But it had something to do with some ingredient that was on the label, and I checked; their European product didn't have it, so it might just be an American problem. EDIT: I can't find the article though.
Great video, thanks for being a legit fitness influencer. I think I'm safe from the protein shake shakedowns that you speak of since I've remained an Isopure loyalist forever now and it's made my deficit easier as I cutted out some higher protein content foods, might be something other could look into
Hey Sean, first of all I really love your content. I am 15 and I started working out a year ago, i have been bulking and now wanna start cut and being vegetarian its difficult for me to get sufficient protein on cut and my parents are against protein powder , it would be awesome if u could reply and tell them there wont be any Sideffects.
Using an isolate anytime except immediately after a workout is not optimal. Use a concentrate as much as possible to mimic real food which is almost always best. Concentrates will stick around a little longer than isolates causing protein synthesis for a longer period
I am currently doing a cut and have been for 2 months now and already lost 10 pounds. I've been taking in much more protein than I used to (1 scoop protein then maybe 50g protein from whole foods). Now i take half a scoop before a workout, 2 scoops after workout then the rest coming from whole foods. I tend to feel more satiated when I ingest more protein whether that is from a protein shake, protein ice cream, or protein yogurt which helps with my cutting and it truly helps. Been loving Gold Standard Cookies and Cream... absolutely delicious with almond milk. How would you rate the quality of this protein?
6:13 I did not expect you to throw in the "Little Miss Muffet" reference about her eating curds and whey 😆 but that was fantastic 🤘 On a serious note, this is all great info! The 1st piece of info you provided regarding "amino spiking" is something I hadn't considered, which may not be too much of an issue for me, as I only use protein powder on the weekends (and even then I average 200+ G of protein at 182 lbs per day, consuming 3.3k calories). Regardless, this is something I'll keep in mind if I decide to use a different protein powder 👍
