How Much Protein You Really Need (According to Science) 

Thanks

Thank you, just listened to this while getting lunch for the kids, now I don't have to hunt down the right timestamp.

sounds boring AF, get out of the gym and get a life

0% crime ? protein aint free brotha

How does a man supposed to get the protein from?

@@kingbad5105 eat the vegans up ^^

@@amanda.collaud But vegans are kinda low in protein, aren't they?

Thank you for your service

How about boxer?

Whole food plant base does not need jargons like this dude. You just eat it and be healthy. Just look at the muscles on a Gorilla. They don't eat meat.😅

are those real bones and muscles? I thought they were 3-D printed.

No one more so than the guy from the board game Operation. He died for our sins!

@@the1stmetalheadThey are real. Cadavers.

You’re welcome bro

Dr. Milton Mills and dr. John mcDougall both have a lecture on protein that is very good.

Brad Schoenfeld is probably the most qualified and respected person on the planet regarding muscle hypertrophy. It really doesn't need to be more complicated than 1 gram of protein per pound of body weight per 24 hour period. It probably helps to spread protein throughout the day, but the big thing is getting the total amount of protein

Best

WRONG & MISLEADING. Q1 Where the excess of protein is going?! Exactly, is converted into FAT. So if you trying to lose cut your protein intake. Q2 What is happening with the recycled protein in the body?! Exactly, is reused to create new proteins, so more than 1g/kg of protein is an overkill. Q3 What is the No. 10 cause of death accounted for almost 75% of all deaths in the U.S.?! Exactly, kidney disease. Although high-protein diets continue to be popular for weight loss and type 2 diabetes, evidence suggests that worsening renal function may occur in individuals with-and perhaps without-impaired kidney function. High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health. Compared with protein from plant sources, animal protein has been associated with an increased risk of ESKD in several observational studies, including the Singapore Chinese Health Study. Potential mediators of kidney damage from animal protein include dietary acid load, phosphate content, gut microbiome dysbiosis, and resultant inflammation. In light of such findings, adopting current dietary approaches that include a high proportion of protein for weight reduction or glycemic control should be considered with care in those at high risk for kidney disease. Given the possibility of residual confounding within some observational studies and the conflicting evidence from previous trials, long-term studies including those with large sample sizes are warranted to better ascertain the effects of high protein intake on kidney health.

@@silviupadure2555 It is true that excess calories, whether from protein, carbohydrates, or fats, can contribute to weight gain, including fat accumulation. However, the statement that excess protein is directly converted into fat oversimplifies the process. Protein is not efficiently converted into fat in the body. Instead, excess protein can be metabolized for energy or stored as fat, but the process is less efficient compared to the conversion of carbohydrates and fats into fat. Whether reducing protein intake is necessary for weight loss depends on the individual's overall caloric intake and energy expenditure. The statement that more than 1g/kg of protein is an overkill is a generalization. Protein needs vary depending on factors such as activity level, muscle mass, and overall health status. While the body does recycle protein for various metabolic processes, individuals engaged in regular physical activity, particularly strength training, may have higher protein requirements to support muscle repair and growth. The recommended protein intake ranges provided by health authorities consider these factors. There is evidence to suggest that high protein intake may have implications for kidney health, particularly in individuals with existing kidney disease or compromised kidney function. High dietary protein intake can increase the workload on the kidneys and may lead to issues such as intraglomerular hypertension, glomerular injury, and proteinuria. However, it's important to note that the relationship between high protein intake and kidney health is complex and may depend on various factors, including the source and quality of protein, overall diet, and individual health status. Not all individuals will experience adverse effects on kidney function from high protein intake, but those with pre-existing kidney conditions should monitor their protein intake and consult with a healthcare professional if necessary.

Why?

@@ammarnapata2193 because they’re educational?

@@ammarnapata2193 I’ aaaaaaaaaaaaaaaaa asàsaaA Avaz m

You*

:3 Just out 11 hours ago. We had taken a poll for the the next topic, and most of us chose protein. Hehe. Also, best gains for vegans with 30% more absorption of BCAAs from vegan/plant-based protein, vegan creatine is the most popular and vegans get the most enhancement from it than anyone else, several weightlifting records for any group have been broken by fellow vegans/plant-based people, many of the very best runners are vegan/plant-based, long-term swimming record broken by a vegan, Formula One champion is vegan, the tennis twins are mostly plant-based (they go plant-based on their best games, and whatever else), many of the best NBA players going vegan/plant-based, etc.

Much appreciated ...

I love this community- even the comments have proper references 😁

Always felt this was true. By these calculations 125g is max protein I need, which is awesome.

@@naughtiousmaximus7853 yeah it's really reassuring and makes daily nutrition much less stressful. I used to worry about eating 200+ grams of protein each day now I'm chilling with 160ish which also saves money.

@@Parker_Miller_M.S. Money is the biggest concern. Protein is expensive and I also enjoy carbs much more. So its a win win for me.

That's awfully kind of you but no, thank me!

WRONG & MISLEADING. Q1 Where the excess of protein is going?! Exactly, is converted into FAT. So if you trying to lose cut your protein intake. Q2 What is happening with the recycled protein in the body?! Exactly, is reused to create new proteins, so more than 1g/kg of protein is an overkill. Q3 What is the No. 10 cause of death accounted for almost 75% of all deaths in the U.S.?! Exactly, kidney disease. Although high-protein diets continue to be popular for weight loss and type 2 diabetes, evidence suggests that worsening renal function may occur in individuals with-and perhaps without-impaired kidney function. High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health. Compared with protein from plant sources, animal protein has been associated with an increased risk of ESKD in several observational studies, including the Singapore Chinese Health Study. Potential mediators of kidney damage from animal protein include dietary acid load, phosphate content, gut microbiome dysbiosis, and resultant inflammation. In light of such findings, adopting current dietary approaches that include a high proportion of protein for weight reduction or glycemic control should be considered with care in those at high risk for kidney disease. Given the possibility of residual confounding within some observational studies and the conflicting evidence from previous trials, long-term studies including those with large sample sizes are warranted to better ascertain the effects of high protein intake on kidney health.

@@silviupadure2555 Does your advice benefit human beings with apex predator digestive tracts?

Yup, slight increase in protein intake and at least maintenace volume on weight training helps in trying to counter the muscle loss during weight loss program, since body is somewhat happy to burn unnecessary muscle protein, it being very expensive form of tissue and less important for survival. It's a common disappointment for people who decide to drop weight to look better while not exercising and eating plenty of protein, when they end up looking just smaller and still unfit.

Increasing your protein intake while dieting also makes dieting easier, as high protein ingredients are more satiating for the amount of calories they deliver.

:D The viral fake janitor, fake old man, and fake nerd gym trainer, Anatoly, a beast powerlifter, not bodybuilder, who is really Vladimir, is viral, and you should check him out if you haven't already.

If you don't already, consider incorporating resistance training while dieting. Even just some bodyweight exercises will preserve muscle mass & help you avoid the 'skinny-fat' look. Fasting is arguably better than prolonged calorie restriction too, metabolically & for encouraging a greater proportion of fat instead of muscle loss. Hth! (Edit typos)

@@ReligionAndMaterialismDebunked simp

I totally agree with you! This was well said and learned a lot from him!!

Well it wasn’t your 220 grams of protein a day that did it unless you have some sort of other health concern. Clearly something else was going on.

It could’ve been because of too much protein, like in the video you really don’t need more than 2g per 1kg of body weight so if you overdo it it’ll have a negative effect on your body and organs, especially kidney, my coworker had to get his stomach pumped for eating too much protein

@@G.Anderson205 I’m sorry that’s just objectively not true. This is likely the worst part of general practice and emergency care.

@@goingtocaliforniaUnless OP comes in and specifies, protein poisoning is a thing that can happen when your protein ratio is much higher than your carbs/fats.

How did you reach 220g? What were you eating? I'm 160lbs and can't get to 2g per 1kg of bodyweight.. This is a lot, I mean a lot of protein. Do I need to eat like 400g of chicken breast each day + a protein shake. I'm not a lion man

Lingerie 🤤

same here!

How come

At what weight

@@Its_Steeeve You should be fine with that amount. Don’t be afraid to eat more if you wanna get bigger.

@@b3rnardth3king thanks brotha.

Hey. If you don't know how many calories to consume to lose weight then start with a number from an online calorie calculator. Then monitor your weight for a week. If the average weigh in of all days of the week is lower than the initial weight then you lost weight. If it is the same then you need to lower the calories.

Not yet cause not same into needed protein max to body goals.

nutritionists usually prescribe more protein than you need on a diet to lose weight because it digests slower than carbs and fats, making you fuller and keeping muscle mass, its also harder to eat, making you eat each meal for a little longer which is great to feel full without actually being stuffed with food

@@Ottoni174 , I appreciate your sharing that contextual information. It helps me make more mindful choices.

I did a lot intensive work for around 2 years. I had hard manual job usually 7 to 8 hours. I had 2 hours workout at home gym (heavy but not too heavy) and another to 2 to 3 hours intensive bike ride. I used mass protein for energy sources. I done it 5 days a week while weekend I spend around 12hours riding 10h on Saturday and 2h on Sunday including 1 hour recreational pool time. I was able to maintain my wait of 75kg to 80kg to 6'0. I built great endurance and good amount of mussels with almost triple the size of my legs. I want to note that I didn't monitor my diet just focus on to add protein intake for avoiding gassing out. it's definitely taking protein is on a plus note when it comes to one day intensive activities over long and consistent period of time.

​@@ytcensorship8180 jeez, you must be a beast

That's a great routine, stay active! Fellow vegan here, 24M/72kg, long-distance cyclist. One thing I love about having to eat 4000kcal a day is that it's hard NOT to eat enough protein haha

@@barmiro totally hear you. And love cycling myself. I am more mountain bike and with camera, few stops along the way lll. Love being out with nature.

I ll hit it

Growth hormone goes up which is muscle sparing, and much of fat cells are also proteins, excess skin, and such are consumed more than muscle when fasting, which is why weight loss from fasting has far less skin issues.

Same question for me!

@@kari991199irak I believe you will find that the maximum amount of protein that can be absorbed in one meal is 30 grams. This is why bodybuilders eat upto 6 meals a day to get their total amount of protein into their body.

Using the metric system? I didn't watch the video but in the U.S. we use grams 😅 If you mean his use in kg, that is probably a direct result from that use

There is no upper limit uptake per meal, just hit your daily goal in whatever amount of meals per day

​@@roobsrooby658910 year old bro science

Relative smooth to explained increase your body goal.?

I agree! Some protein sources have a much better amino acid profile... all too often, I think people just look at the grams of protein. Beans for example... 10 grams of protein wouldn't have the same combination of essential amino acids, that 10 grams of protein in eggs, meat, fish, etc.

193g of protein is too much and pretty much useless if you are natural

they have

Exactly! I look for this in every video/article about protein. I know not everyone wants to get a dexa-scan, but there are plenty of ways to estimate lean body mass, and 25-35% less protein a day adds up quick.

A very good comment/question. I want to lose fat and gain muscle at the same time, with a body fat of about 25%. So I am not sure how to calculate my protein requirements.

@@AG-yl2iv I think you're totally right because protein is very expensive. Which ways are there to estimate my lean body mass without dexa-scan?

@@Paul-om1zs It's best to do as many as you can and average the results; tape measurements/ratios that the military uses, skin-fold calipers, bio-electrical impedance (you can find them built into some scales), and hydro-static weighing.

@@AG-yl2iv wow, thank you I am going to try that! 😄

sometime it does

Sarcopenia is your new enemy as you age.

with age protein absorption decreases, but actual numbers vary a lot from person to person. Good thing is, if you have healthy kidneys and liver, you will be ok eating way above recommended value. I can't remember name of the paper, but I read study with people eating 4g/kg daily with no health consequences.

​@@Vel1ar , That is the clincher for me. Kidneys throttling me down! Boo.

@@shoot-n-scoot3539 Yeah - at 67 kg and 68 yo, I struggle to maintain muscle mass. Strength and mobility training along with yoga are incorporated into my weekly routine. Plant based diet requires protein supplement but I'm not consistent in consuming protein shakes of my own making.

protein needs increase at that age due to anabolic resistance, so basically you need more protein and luecine to get the same anabolic muscle building/maintenance response as when you were say 25, look up Gabrielle Lyon she's an expert in protein needs and ageing, if 20 grams of animal protein was enough in one meal to flip the mtor switch which is the muscle building process then at 60 plus you'd probably be better off with 40 grams per meal

as for my own hypothesis.... at least 50% of ur protein source was plant and dairy based right? in my own experience these 2 gave my also acne, since i get the most protein by meat and eggs no acne anymore 🙂

It's not the protein. If you're getting acne, inflammation-related or auto-immune issues, temporarily switching to carnivore helps because it acts as an excellent 'safe' elimination diet that lets you identify what's causing the problem as you carefully re-introduce risky foods to see what causes the reaction. And I'm sure you know that meat contains plenty of protein. So you did something wrong; perhaps you got your protein from non-meat sources that contributed to your acne. (Example: some people get reactions from plant-based foods or excessive amounts of whey protein shakes. Ignore the body-building food supplement hype and don't OD that stuff. And it goes away when they eat normal food like lots of steak and eggs (which contains plenty of protein) and low to moderate amounts of shakes. )

@@ed-te1fp i suspected the source of the protein and not the protein itself dude, also im not carnivore , i eat everything but 60% of that is eggs and meat

@@xx-no3le My post to the OP was effectively agreeing with you

Did you take a shower after working out?

At a guess, I would say for physically active jobs it would fall somewhere in the ultra-endurance athlete range, but it really depends on the activity. If you're exhausted every day, I'd be willing to bet it should be towards the higher end, but if you've gained the strength where it's just what you're used to doing and you're not building *more* muscle constantly, then towards the lower end.

Completely anecdotal but I’m a cement mason by trade (horizontal concrete work so very physically demanding) AND I work out 3-6 days a week (just depends on work but I aim for 6 but most of the time only end up doing 3). My workouts were CrossFit but I have recently (for the last 8 months or so) went to bodybuilding hypertrophy style lifting because I wanted to get more size and strength back that I had before CrossFit (for the average non-competition person, CrossFit classes are just too randomized and not periodized for growth if you come from a traditional lifting base). Aaaaaaaanyways… I’m currently 5’11” and 190LBs with a six pack. I usually bulk in the winter but my top 4 abs are always visible and if I really feel like dialing in an 8 pack in the summer. My protein take is around 225G daily. So that’s right around the 1.2. I’m gaining size and strength at a rate I am very happy with. Could I grow more with more protein? Possibly? Could I grow as much with less protein? Definitely possible… This just seems like the sweet spot and really reflects my over all protein intake for a long time. My meals are timed so I never feel overly hungry just waiting on a meal. I drink A LOT of water. It’s just right for me.

@@amorfati4927 225g protein for a 190 lb individual is more like 2.6 g/kg (1.2 g/Ib)--so quite a bit above the 2g/kg they talked about during most of the video.

O.o The viral fake janitor, fake old man, and fake nerd gym trainer, Anatoly, a beast powerlifter, not bodybuilder, who is really Vladimir, is viral, and you should check him out if you haven't already.

For more physical jobs, protein obviously helps because the job provides the muscle stimulus. But more likely you're gonna be concerned about carb intake because you need to continuously replenish your energy sources.

Not important at all. That is all just to make money. Your body doesn’t care. Of course you can digest only that amount of protein in say one hour. But guess what, it remains in your digestive system and is processed later. Ever pooped pure protein power because it was „too much in one go“? Don’t think so.. ;)

Your friendly neighborhood Dietitian here! As we get older we typically need more protein and generally have lower calorie needs (this can change depending on health status and issues) and around age 65 to 70 the needs are around 1.2-2grams if protein per kg of body weight. So it depends on illness/health status, presence of disease, and activity level/type of activity but the general range is 1.2 to 2 grams.

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Not a doctor, but I heard women have 4 hormone cycles and it affects the body in different cycles. Water intake muscle growth, etc. That's all I can say. Ted talk talked about it. New info may be out.

As the rda says women needs 0.5 0.6 of grams per kg of body weight

Peas, Beans, Lendrils. Its easy, man... Make yourself a chili sin carne family sized meal and you are fine. There are so many ways to reach your goal.

Tofu is great, basically water and protein, marinate that tofu and cook it

You must mean when exhailing? All my lifts are stabilized to the MAX when doing that. When inhaling your chest expands and bracing your core is near impossible.

@@patrikbjorling4391 nope, I definitely meant while inhaling. I’ve no problem maintaining spinal compression on the concentric explosive part of the big lifts, the eccentric slow part however while inhaling causes spinal movement if not attentively breathing through the chest (diaphragm function) and with incorrect bracing of the core.

So upon achieving a rididulous amount of mobility while in a backbend position, I came to understand that my diaphragm had been fully contracted and my belly size had shrunk, as if I was doing a stomach vaccuum. That's when I noticed that I was able to perform a full range of motion vaccuum. When I began training my backbend, breathing was not easy due to being locked into a position of contracted abs which I lacked mobility to maintain. Now, I am able to breathe a lot easier. After reading your comment, this all made sense, and I also tested if I was able to contract my abs and then breath deeply in and out and maintain spinal posture. I was able to do so with ease. I believe this is because it mimicks the backbend position.

@@shay_3859 that’s amazing! Thanks for sharing. I was also experimenting on full ROM with breathing focusing on the concentric/eccentric part of the diaphragm with contracted abs to maintain spinal compactness on my big lifts. Basically most bodybuilders use belts to cue themselves for proper spinal form but I assume wearing a belt on big lifts is unnecessary when one can consciously use their abs and use a correct breathing pattern with full range of motion to maintain spinal posture. I’d be dying to see a video on this particular topic 😋

@@Veci_RigVeda Took me a while to find this comment😅. Thanks, and I agree, but I feel like if there is a video on it, it wouldn't be easy to find. Good information on RU-vid is not always easy to come across, maybe try an article if you're interested.

What issues? There are zero problems with animal protein. It's THE source, the species main source since the caves. Vegetarians usually have misinterpretations of scientific papers. They rely on associative or epidemiological studies that only find correlations, but can't find causation. Ex.: In summer, more people drown and eat ice cream, but despite summer's correlation to these statistics, it's not the season who causes the drownings or the ice cream consumption. In cold climates this correlation couldn't even exist, because there is no real heat, or in a hot climate even, without the ice cream as a available food and the lack of big bodies of water. Would you regulate your ice cream consumption in summer based on the fear of increasing your risk of drowning? I'm guess no because you know there is no relation of cause between this data. Same with animal protein.

As a vegetarian, if they shame you for not being vegetarian instead of giving you solutions, then they're not nice people. I get a lot of my protein from lentils, cottage cheese, tofu, soybeans, etc. I think it's easier to achieve the protein intake as a meat eater because you don't have to eat the quantities that a vegetarian has to, especially if aiming for hypertrophy. If you do want to be mindful of what you eat, I would recommend picking ethical sources (grass fed, free range) than jumping straight into the vegetarian diet. You can experiment with Asian and Mediterranean diets as they have balanced things very well for some people that I know.

Animal protein has more amino acids, red meat in particular which also has more minerals and other micronutrients. I also use collagen peptides instead of ordinary protein powder to add even more amino acids.

I would suggest you to get your body composition done. You can just consider the body muscle tissue weight( bf% - the today weight) to calculate your protein intake. Incase you need more help reply me here i can help you create a diet to obtain your desired result.

@@fitoza739 yes i just asked this question too. How do I know what the body muscle tissue weight is please?

Good points.

i've never understood this point about why some protein sources should be more or less available. is it talking about the ratios of the essential amino acids (e.g. peanut butter is theoretically almost 30% protein but its kind of a bad ratio so its effecively more like 15%) or is it talking about the efficiency at which the body can access the existing amino acids regardless of ratio

@@benja_mint Proteins are made of sequences of different amino acids. Plant based proteins don't have a complete sequence like animal-based proteins (they have lower essential amino acid content, particularly leucine) and are often harder to digest making them less bioavailable.

​@@Phil-mw7xyLol clueless. It's the other way around bud. Meat is much harder to digest because plants have enzymes to help you digest them.