Your channel is criminally underrated it's not even funny and I think most people don't realize the amount of tedious work needed to create a video like this
omg thank you! You looked into so many important studies that explain why I still retained a LOT of muscle while eating only 1.2 g/kg of protein. This makes me less anxious about not hitting 1.5 g/kg. Again, thanks for this. I can just chill out and continue my journey. God bless you man.
yes, you will be fine hitting 1.2g/kg. Going higher will probably yield slightly better muscle growth retention, but no where near as important as resistance training 👍
I'm down 56 lbs. since February 12th and still going strong. I even took five weeks off and simply maintained my weight to help my body adjust. Now I'm back to losing again and it's going smooth. I aim for 0.8 grams of protein per pound of my goal weight and that's been working great for me.
1'5g/kg on rest days and 2g/kg for lifting days. The difference between days can be covered with protein powder, so the meal sizes remain the same. I use pea protein powder so that my methione levels don't rise too high (methionine seems to promote cancer growth)
Most concise yet comprehensive explanation of the subject I’ve seen yet, though I’m always left wondering if notably less protein is required for myself who is mostly sedentary, 35 years of age, 12% body fat, an office worker who only exercises 2 - 3 times a week resistance training for the purpose of bodybuilding.
Glad to hear it! Good question. I haven't looked into the concept of adjusting protein intake based on activity levels, but it is certainly possible that you might require a lower intake 🤔
This is one of the better videos on protein intake, but not perfect. I like that you’re recommending and talking about scaling protein intake based on lean body mass. Most people completely ignore this. Protein requirements are scaled based on two major factors and one minor factor. First lean body mass and second activity level determine the bulk of a persons protein requirements. Finally genetics plays a minor role in protein requirements.
Damn I weigh 60.5kgs and regularly eat between 200g-260g protein and am around 10% body fat as per the Priceline Pharmacy Sisu Health Station BIA! I'm very active though, play ⚽ and train calisthenics with rings throughout each week, and love milk, Greek yogurt, salmon, coconut water, bananas, eggs, qunioa, potatoes, cauliflower, broccoli, carrots, mixed berries, apples, mixed nuts etc ! Adherence isn't an issue as I love this kind of diet. Should I be concerned though?
If I’m eating more than 1.5g protein per kg of bw, but the ratio of muscle I’m losing weekly compared to the total weight lost is at 36% (according to my smart scale), is it because I’m not eating enough carbs? Or is the deficit too high?
1. Make sure you are resistance training to preserve muscle mass. It is far more important than protein intake 2. Home smart-scales are usually not that accurate, and I wouldn't be too confident in detecting changes in muscle mass from them 3. BIA (technology used in smart-scales) measurements are susceptible to changes in water & glycogen. This can influence how much muscle/fat is recorded by the scale 3. Depends how fast you are losing bodyweight. In most cases, you want to lose no more than around 1% BW per week
@@FlowHighPerformance1thank you for the reply! And thanks for the great contents! I forgot to mention I am doing resistance training but also aerobic exercise 3 times a week. I’ll try to rely less on the smart scale and maybe more on circumference measurements
older adults can benefit from higher protein intakes to offset sarcopenia. Although resistance training is still #1 priority for muscle & strength gains 👍
@@FlowHighPerformance1 Since muscle has very beneficial effects on health and longevity, I personally would give the same recommendations for muscle and health
Yes, there are some plant-based protein sources with 'complete' amino acid profiles. But generally animal-protein have a more complete profile than most plant-proteins. In any case, it doesn't really seem to influence muscle growth anyway 👍
The studies you are relating to are 11 years old, 6 years old, 3 years old, etc…..Why are you referring to such old studies when the new studies (2024) are saying/proving what you are saying is wrong!!!!
