I’ve tried all sorts of diet programs and have fluctuated my protein amount per different research articles and RU-vidrs. I’ve been weight training almost non-stop since I was 18 and now 37. I find that eating the 0.6-0.7g/LB of body weight leaves me tired physically and emotionally and feeling stressed in my workouts (it feels like I should stop while I’m at it). Right when I go to 1-1.15g/LB of protein per body weight, I’m able to lift heavy without feeling tired during or much after the workout, I’m sharper mentally and more motivated, and I wake up feeling rested whereas I hardly ever do when doing the lesser protein amounts. For my post to be more meaningful, I should say that I’m a bit of a type-A person, I run my own private practice as a therapist, I read a lot, I do weights 3-4x/week, I do zone 2 cardio 4 days/week and HIIT 1-2 days/week, I play soccer Saturdays, I care for my chronically ill wife, and I don’t have much local social support (recently moved out of state away from family and friends). I think for high stress people like me, protein requirements could theoretically be significantly higher.
You know i don't really listen to many people on nutrition unless they are a Doctor but this guy really knows what he's talking about!! he makes perfect!! thanks for sharing all your videos Thomas!
I used to believe that we need a lot of protein in order to build muscles just as everyone in this industry suggests... 6 months ago I’ve decided to try consuming less protein about “1.5” g per kg of my body weight and guess what!! I’m still building muscles and now I just watched this video... everything you have said is making sense and actually I started loving this channel as well as respecting, loving you coach “ Thomas” thank you for everything
This blew my mind! I am a competitive bodybuilder and my friends have always consumed 2 g of protein at 275-250 pounds. As you can imagine, they eat 500-700 g of protein a day... How do you even do this! I have grown like a weed naturally and gained over 40 pounds of mass in several years time of course, eating less than 50 g a day. If I were to eat a little more, I feel like I could have synthesized a little bit more. My friends always ask me how do I do that. I say - being poor, eating what I can, and not killing myself eating... lol.
Parker Rish I mean , how does that work .., on a keto diet , just two chicken drumsticks for the whole day ,, with even zero carbs ?? That’s starving I feel .. just cos you don’t die cos the chicken is cooked in some healthy fat ..,
Nirmal - what are you asking? I bodybuild as well on a keto diet, and the key has nothing to do with protein - it's being in a caloric surplus, which is indeed hard under Keto. That said, protein comes in heavy doses from beef, eggs, nuts, seeds, etc, etc. Most of what you can eat on keto actually has a healthy dose of protein.
Protein is tricky. Especially on keto. My fasting glucose levels were up in keto. Over 105 mg/dl often. I didn't understand why. Then I realized I was consuming more protein than I thought. There is a lot more protein in other things besides meat than you think. I reduced protein intake and 3 days later my fasting glucose level dropped to 84 mg/dl. Amazing! Now I know how to controll glucose levels. Interesting is that there is no need to measure it all the time. The hunger I feel during fasting is less when I eat more protein. If I feel no hunger during fasting, I know I'm eating too much protein.
thanks a lot Thomas, I've been sticking to about 0.6-0.7g since I seriously got into training and despite claims that closer to 1g was essential, I've found that my nutrition is so much less complicated if I just stick to the above (since I also have lots of good fats as a daily rule). after watching this video I'm really really feeling more confident, especially since many of your tips on turmeric, cinnamon ...separating carbs and proteins post workout have been super helpful. Apologies for the long post but thanks again...terrific work Thomas, absolutely terrific!
Quick question for anyone. 0.6g of protein/body weight, does that translate to 1g of protein/lean body weight? Meaning you need to know your BMI and subtract that to your body weight to get your “exact” lean body weight. Does this correlate to the same 0.6g of pro/body weight to 1g of pro/lean body weight? Great channel btw, I’ve learned a ton because of this guy. Thanks.
I use good protein sources for satiation purposes to prevent me overeating on carbs and fats. Protein is also harder to break down so you burn more calories/fat actually digesting it. Not sure about high protein causing inflammation when it's coming from clean natural sources, I would think the inflammation is more likely coming from other dietary factors.
Hey there! I totally love listening to your advice and have decided to check out all your videos. My request would be for some videos aimed at women in the 40+ category as it's so much more difficult for us and I really feel that for almost anything... We need our own niche. Thanks and keep it up!
Oh maaan, i kinda overthink on my protein intake. I thought I was lacking daily protein intake and cant figure out how to budget protein rich foods. You saved me here, thankss!
One other caveat on protein for OLDER people. As we age our amino uptake sensitivity declines and we need to boost it higher - even if working out and getting muscle more sensitive to amino uptake It's kind of like insulin resistance - but its amino resistance. 20-30% more protein can be ingested after age 50 or so.
Hello Thomas, I hope this comment finds you well. I am a big fan. Actually, I learned about the yogurt diet, which you eat only yogurt for seven weeks. First and second week, you eat three small yogurt jars three times a day. Third and fourth week, you eat two of these jars three times a day. Fifth and sixth weeks, you eat one jar of yogurt three times a day. The seventh week, you eat two jars a day - only two meals of the yogurt that includes one jar each meal. So, please advise if you have a chance how healthy this program is. Thanks!
Thank you for this Video...it's actually just what i needed. Long story short, I have just recovered from an inflammatory condition, so i really was wondering about getting the right balance. I weigh 65 kg and train around 5 hours a day as a professional fighter does really... i ate around 100 grams today and i see now that was too much. Also, i will get nitrogen tested, what a great idea, thanks again...
Kinda funny- the recommended protein intake for endurance athletes is .5g/pound. I'm an Ironman Triathlete and I weigh 200 lbs. That would mean I should consume 100 g/day. I've been consuming an average of 50 g/day for the last 8 years with no muscle mass loss. I've been doing intermittent fasting for years and often train in the morning in a fasted state. My "feeding window" is 4-8 pm. I eat two meals/day. 1 post workout, and 1 dinner. 25 g. protein each meal. I'm 53 years old and in the best shape of my life. Just wanted to give a little "real world" experience to back up what Thomas is saying ;)
@@kga1493 Also, the body adapts to Intermittent Fasting. So if I "widen my window", I'll put on weight. If I want to lose weight, I'll "narrow the window" (say, 4-6 pm) and limit carbs. If I'm doing a long "brick" workout day, I'll have some protein in my intra-workout drink. But even on those days, I never go over 75 g. Also, if I was trying to lose, say 20 lbs. or more, I would implement the 40/40/30 (protein/carbs/fat) regimen and increase my workout times. Once you get to your goal weight and fitness level (which takes A LOT of discipline), your mind and body will be trained, and staying "in shape" is not difficult, it's a way of life...hope that helps!
It was helpful thank u. Yeah I can imagine I takes a lot of discipline Aron 😳 I just started on a 20 hour fast 4 x a week. My goal is to lose 10 pounds of fat and gain muscle. other than the health benefits with IF. I'm 45 years old. Doing weight training 6 x a week and 2 HITT workouts. I'm all new to fasting so I guess I have to see were it takes me, and adjust on the way.. 😊 I will eat around 100 grams of protein daily like Thomas D recommends and not the 170 grams I'm used to
Have to say one more thing. I’ve recently started int fasting. I was initially worried as my protein intake had gone from 250g a day to around 80/100. Few months in and I’ve not only lost body fat but my muscles appear much fuller. Obviously not conclusive proof but thought I’d share
One of the few that know what they're talking about....................... The myth of 1 g/lb • Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload. • Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period. • Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders. • Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb. • Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period. Conclusion. • There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64 g/lb. • Optimal protein intake decreases with training age, because your body becomes more efficient at preventing protein breakdown resulting from training and less protein is needed for the increasingly smaller amount of muscle that is built after each training session.
Your videos have been extremely helpful to me the past 3 months, particularly this one. I have lost 15 lbs on a no bread, no dairy, high protein, moderate fat, moderate carb diet. I weighed 245 lbs, I'm now down to 230, with a goal of 210. I have been keeping my protein around 140-150g a day, which is right in that 0.6 range you discussed. And I haven't lost ANY strength. In fact, I've gained a little bit on my overhead press and back squat. It seems the bodybuilding magazines throw out that high 3g/lb body weight number so the advertisers in their magazines move more product! I will try the nitrogen test strips now having that explained. Keep up the awesome content!!
Solid advice, I never knew 0.6g protien per lb of bodyweight is all you need if strength is your goal. Makes sense, over consuming just triggers inflammation and sickness soon enough..which hampers momentum
Re: getting the right amino acids - hopefully you produced a video on this topic. Fantastic video I appreciate how well thought-out and articulate you are without overly complicating a complicated subject
Hello! Sorry, this comment you made is from 3 years ago. Hopefully you can help point me in the right direction. I’m completely stumped on what is considered a good nitrogen level? I can’t seem to find test strips that are meant for people. Pharmacy’s looked at me crazy and everything on Amazon is for fish or soil testing. If I were to buy fish tank testing strips, what range is good for me?
Another reason is your liver can't breakdown excess protein especially as you get older. It will actually convert to sugar. Taking Apple Cider Vinegar is really beneficial for digestion.
I watch a lot of your videos, and remember you saying you dropped around 100 plus lb through low carb. I'm around 22%body fat and trying to get to 10% or less. I'm looking to see if you can explain in detail how you went about losing your weight because I figure I only need to lose about 70 lb to be lean. Specifically wondering what testing you did to keep track of your carb, fat, protein levels beyond the strips. And whether or not you consumed any sugars, while losing weight. As many men likely are in sick of not being able to see muscle definition. You are my inspiration because you use actual science instead of general practices that fail, and looking at you clearly what you do works
I can see how this is true. An example would be people in other country who don't intake as much protein as us in the U.S.A but yet they're just as big and ripped.
Hi! I basically just listen to your videos while I am doing something else, because the visual information do not have informative content (at least for me). For instance, if you are going to show molecule structures, I would love to see visually how those molecules are interacting with each other, and what kind are they. A farmer and his son, girls doing yoga... that does not offer informative content. The research you talk about, that is all I care and THANK YOU !. other than that, I am giving a try to what you talk about and, I am doing the fasting protocol 16:8, bulletproof coffee, as well as protein, carbs, fat intake adjustments on my diet. I am feeling good! I feel with more energy, focused, sleep better, etc. I know you are not going to take my comment in a negative way. Thank you for sharing your research on youtube.
Just bumped into this guy on youtube by chance. I am not a fitness jerk and i have my prejudices towards that type being kind of ignorant. But I have to reassess that now. This is awesome useful information!
When I am in heavy duty lifting I hunger for high protein and more food in general. When I am off the routine my appetite decreases. I pay attention to my body. My body tells me what to eat and when. No need to even keep track. People lost the ability to read the messages their body sends them. But yes 1 gm of protein per 3 lbs of bodyweight suits me fine. My appetite will tell me when enough protein is enough. Simple as that.
The urine strips you are referring to (in photos) test for nitrates - not nitrogen. Nitrates show the amount of bacteria in the urine, not nitrogen levels. There's no in-home urine test that tests for nitrogen as far as I know. If you know of one, please let me know.
Brilliant. The more I watch and learn the more I realise free radicals and inflammation is the biggest problem. Add this site to athlene x and that’s it all covered
Your an absolute legend mate! I've been telling my mates that they are too focused on protein intake and not as focused on rest and diet. What's your thoughts on sprinting like once per week?
Once again wonderful video,helpful as well and easy explained..I've been consuming too much protein but I realized that i actually don't need it..I'm suprised how much wrong imformation there is around us,so many personal trainers and fitness specialist claiming that we need 2.5-3.0 grams protein per kg body weight....that's a lie ,the truth is hidding here..watch the video and understand how your body works..Thomas DeLauer keep going man you're doing awesome job..
all right , just checked some online TDEE calculator says I need between 190 and 250g protein per day to maintain , and I m only 160 lbs, this is crazy :)))
You kind of have it backwards with the nitrogen. The nitrogen balance is simply a measure of the state the body is in. It does not specifically need elementary nitrogen to do anything (Otherwise we would breathe it just like oxygen). However nitrogen is released when amino-acids are broken down and the body has to get rid of it, which is as urea through urine, therefore you can measure if protein is being built or broken down. Hence the core message of the video is maybe true, but the science is a little backwards.
People are saying your supposed to eat more proteins then fats on the keto diet and I dont listen to them since it's a high fat moderate protein and low carbs diet. I eat at least 60g of protein.
Please guide me about the best combinations of and best times to consume Whey Protein, Creatine Mono-hydrate, L-Glutamine and L-Carnitine during a typical workout day. My goal is lean bulking while getting rid of excessive fat around the waist.
It's so true, I used to eat 200+ grams of protein a day (hoodwinked by broscience and protein companies) and my body started to fall apart and feel terrible. I now eat around 80-100 and workout 6 days a week and have never been more jacked. Thanks for speaking the truth Thomas.
Hi thomas, you do make a hell lot of sense then those bro code science believers.. thank you so much for putting such a valuable n true information. But could you also plz tell us how much protein do you consume per day
Great information as always. Closer to the titel : Studies suggest something in the range of 0.6-1g per pound of bw. So 0.8g is "optimal'',you can manipulate those variables, cause there is differences in structure, training and genes.
How about if I am 75 and lifting 3-4 times per week and walk fast 3-4 miles per day. I am 5’ 7” and 200 lbs down 120 pounds due to bariatric surgery 3 years ago. No doctor will deal with this. They seem to know little about nutrition. I lift to maintain muscle, not build it. I am getting 150 - 200 grams of protein (complete I believe) daily. I am trying to remain functional for as long as I can. There is so much advice on the topic of protein that I am concerned I am taking too much protein. I feel good on this level of protein and I am healthy.
Thank you so much for this Ive always felt both guilty/stressed and sh@tty when i stick to the 1g to 1lbs formula. So nice to have a guilt relief reference point.
you told us how much protein a runner or body builder would need, but what about someone who doesn't do a lot of exercise ..mainly 30 minutes of walking a day..how much protein should we be eating ??
Clif Keens no you want to eat a little bit more probably close to 1g per kg. The recommended is based on someone with an extremely sedentary lifestyle and zero working out
I know I'm a little late her to the party, but... How does this apply to vegans/ vegetarians who body build? Vegans miss out on complete aminos without meat in their diet, yet there are a good amount of vegan bodybuilders with size and physique.
Thomas DeLauer So if we don't need that much protein just telll us what is the best macro ratio for a male who wants to put lean muscle but still staying lean year around? Lets say i maintain weight in 1900-2000Kcal per day. What % proteins, carbs and fats should i spread them?
