Excellent video. Because most of us are not bodybuilders (and need muscle fast), could you make a video on maintaining (and/or gaining) muscle in older adults (>50) who are health conscious. Sarcopenia seems to be a big topic with people like Rhonda Patrick claiming people lose muscle eating under 1.6 g/kg (even younger people). It's very difficult for my mom at age 84 to consume 2.2 g/kg of protein per day. She goes to the gym five or more times per week. Does eating that much protein matter or could it even be unhealthy?
Can you elaborate a little on the "Unless you are severely overweight" part of "should be slowly gaining weight"? I'm like 360 and doing weight training 3x per week. Of course my goal is to loose fat and gain muscle. I hope there is a way to change my body composition where I'm gaining muscle and loosing fat, even if that means staying at the same weight. I really don't want to be be at an energy surplus enough that I gain fat. Thanks for the great videos!
@@robpetri5996 meaning that in a severely overweight Person there may be no increase, or is highly likely to be no increase, in weight, as the Person loses fat-mass progressively with resistance-training, which may, or does null the weight of the increasing muscle-mass, or the weight-difference is in deficit, which wouldn't give One a correct estimate of muscle-tissue-increase. -and/or, if One is severely overweight, the domestic scales One uses may simply not be precise enough to detect a small increase in weight resultant from muscle-tissue-increase. regards.
I’m a former active duty special operator and life-long elite level triathlete who still competes at 58. I began training at 13 and my experiences in the gym and on the road taught me this; 1. Nothing beats red meat, eggs, and raw milk derived dairy & fats for muscle hypertrophy, strength training and optimal body composition or strength to weight ratio. I still train VERY hard in the gym, which includes a lot of explosive full-body plyometrics. A zero-carb diet during these days ALWAYS optimises my training quality, recovery and peak results. Also, gaining weight is negligible despite your reference to it because optimizing body composition between muscle and fat IS the ideal ratio and goal if one is to be at their athletic (utility) best. Big isn’t necessarily good. 2. As an endurance & strength athlete I only ingest carbs 1 to 2 hours before, during and after 2+ hour cycling or running training because it is HERE (aerobic and largely type-II muscle fiber endurance and efficiency requirements) where carbs optimize training quality and the intended positive adaptations and performance results. I cycle & run 4 days a week, and I cross-train via heavy weight training and plyos 2 days a week to make a 6-day weekly training schedule; Tuesdays to Sundays training, and Mondays are always a rest day. That means I have carbs 4-days a week within 2hrs pre & post training ONLY, and zero carbs 3 days a week. Through trial and error over the last 45 years this dietary approach produced the best health and thus fitness & performance results because one cannot be optimally fit or peak performing if one is unhealthy. Over-ingested and underutilized carbs are flat out unhealthy. Health and performance via diet and training is frustratingly nuanced and complex as you know. But there is now thankfully a large body of empirical evidence informing us that unless one is an endurance athlete, carbs are utterly worthless for the human species when more nutrient dense foods exist such as red meat and raw dairy.
And yet top athletes of the world trained in the most intense ways possible use carbs and women get serious hormonal issues without enough carbs . Just to add some into the complexity of this issue ...
@@stefanisilva2493 This is correct in some situations as it depends on WHAT KIND OF ATHLETE. My personal experience distinguished athletic endeavors. In other words I was stellar in my strengths workouts without carbs, and able to perform aerobic exercises such as cycling and boxing when maintaining my carnivore diet but with ingested carbs ONLY right before, during and right after training sessions. I.e., demands on the aerobic system seems to require well-timed exogenous glycogen for peak performance, especially for high intensity or long efforts, while strength training such as during weight workouts is optimal without exogenous carbs because the body (liver) is able to produce enough on it’s own.
@@Maximusadfectare I was talking about elite level athletes, those who literally gain money to brake world records. Not us normal folks trying sports as a hobby, no matter how great our performance may be locally. If superior athletic performance was really a notable result of limited carbs in any time of preparation this athletes would all be low carb by now as this trend has around 14 years.
I'd like to hear you talk about collagen and in particular joint and tendon health and healing. As a guy with a pretty big, non operative tendon tear, I have been looking everywhere for options based on science. Oral collagen, injected collagen, PRP injections, hyaluronic acid oral or injected and stem cell and what is true or not about all. Sounds like a series huh?. Thanks for what you do.
Just anecdotal, I sprained my foot on uneven sidewalk, back in October and I had just begun to start jogging, and wanted to get back to jogging ASAP. I got the cheapest bulk tripeptide collagen I could find and started taking 5 grams a day. I’m 51, and two months later to now, I’m now jogging 5-10 miles(8-16kms) a day. Coincidentally, I ordered a second bag of collagen just yesterday. I also tried turmeric but that did absolutely nothing for me, and actually made me feel worse. Stopped taking turmeric/curcumin but, collagen in my completely subjective personal opinion helped my joints heal much faster. I was able to walk after my sprain within a week, jog slow in about a month, and 5 months later feels 99.99% healed although there’s likely going to be small niggle in the cuboid that springs back up whenever I overwork my foot. It’s not expensive where I live so, for me it’s a no brainer. I keep taking it to prevent whatever joint problems I COULD have and for me at least, it feels helpful. But maybe it’s placebo effect or psychosomatic, I don’t know. All I can say is when I first sprained my foot I thought it would take a minimum a month or two just to be able to walk. I felt grateful I could walk in a week no crutches though still painful. 🤷♂️
Ive been getting arm wrestling videos and you know how RU-vid starts to bombard you with adjacent topics. Devon Laratt was saying old timer told him arm wrestling was a sport about ligaments.. Tonger ligaments to heal since they have poor blood flow the thing you have to do to heal and grow them is simply movement, movement washes or passes blood over them and that feeds their healing, so essentially light resistance movement of the injured are is the best remedy for them at the moment.
Me too! I had ACL repair + down to 1/3 knee cartilage, + ankle injury that healed weird. I take L-glutamine and collagen…it seems to help but maybe it’s operating like placebo? I’d love a Nic analysis of these supplements specifically for joint health.
Renaissance Periodization/ Dr. Mike says newbies who use roids are a special kind of stupid, as their own body provides sufficient testosterone to grow all the muscle they will gain in that phase. I exercise for long term health, never thought so many dumb people would use roids to try to get bigger instead of exercising for health.
Great video! You mentioned leucine specifically. What is you opinion on this systematic review on leucine doi: 10.14814/phy2.15775 , which concluded that "... a maximal MPS response appears to be achievable in young individuals with protein ingestion per se irrespective of leucine content." . For older people they concluded that there was a dose-response of ingested leucine with postexercise MPS rates.
Can you please make a deep dive video on the amino acid leucine please, because of ethical reasons, I want, must and have to eat as little animal protein as possible, but as much as necessary of high-quality animal protein in the form of lean poultry, lean beef and eggs to build muscle. In a study I read that regardless of body weight, a minimum of 20g of protein per meal, regardless of bodyweight and age, is needed to build muscle. In another study I read and like you said, there must be at least 2-3g leucine per meal to build muscle. These two studies contradict each other because 20g of protein does not contain 2g of leucine. For example, 100g raw weight chicken breast has 23g protein but only 1.8g leucine. My question is whether, as a natural average lifter without TRT and without PED´s, are 20g of protein from, for example, 100g of chicken/lean beef or 3 whole eggs per meal enough Protein to build quality muscle even though there are not 2g of leucine per meal? Provided at the end of the day 1.6-2g of protein per kilogram of body weight is achieved and spread over 4-6 meals!? I have often read and heard that naturals in particular have to eat more protein to build muscle than guys who are on trt or on peds because naturals do not have consistently elevated muscle protein synthesis!? Don´t get me wrong here, I don´t want to split hairs and focus on every little detail but this is something I´m a) just interested in and b) I´m not the guy who just want to „eat more“ protein or fit my protein requirement into 3 large meals because in general I don´t really like protein foods and do better with more carbs and fats and a higher meal frequency and I want to avoid supplementation like leucine powder as much as possible because most of the times I don´t respond well to supplements and plant based protein like beans, soy etc. don´t agree with me at all but I still want to eat whole high quality food. I don't want to leave any progress behind or left on the table and I want to eat as much as I need based on recommendations from professionals like you and based on science. I would really appreciate if you can answer this question based on science, your experience and your own personal thoughts because I believe in what you say. Thank you for your efforts, yourt valuable time and help
perhaps eaa's should get more focus. not sure how they arrive at ratios in commercially available eaa's and apparently some amino acids should not be taken together
❤ Wait was that 3 g of leucine per day or meal ( or 9+/- per day)? I currently get over 100 g of protein per day but rarely over 4 grams of leucine per day.
The RDI for leucine is around 40 mg per kg of body weight per day. So for an 80 kg person this is about 3 grams/day. I assume that your 2 to 3 grams per meal is only for the period of fast muscle growth. Presumably once you have grown "sufficient" muscle you would still need to consume this quantity to retain the muscle ? (Assuming that the training load remains the same).
'Dave 'Bulletproof Keto' Asprey as finally admitted to Tom DeLaur that he now consumes up to 300grams of Carbs some days when he works out or just feels like it lol
Rely on protein shakes for the majority of my protein intake to hit the 1gm - 2gm per Kg. How much protein can one eat without wasting your money? I've heard around 40gm is all the body can use in one sitting, the rest is excreted unused.
I had an aha moment at the age of 69, bought weights and started training, my plan is to drop down to 82 kg and that is 4kg away. Then I will start half doses of creatine and build up from there.
"fastest muscle growth with no consideration of anything else " do you think that fastest muscle growth may not be the best thing to do from longevity stand point? i would love to hear your thoughts. kudos for making a point on this not many people do!
Most likely, yes. Overconsumption of food isn't the best for your body. Having a very modest surplus that keeps you leaner while putting on muscle will likely be healthier. Getting good cardio is good for health, but can compete for muscle damage repair, etc.
I think it would be interesting to answer the question “how much muscle can you build without using PEDs.” Level of amateur athlete, professional athlete. And how quickly muscles grow in kilograms - the first year of training, the second year of training, etc. Just so that people adjust their expectations, because practice shows that these expectations are usually too high and extremely far from reality.
What do you think about nitric oxide? I’m watching the trim trials. I’ve been watching them for a long time. They’re going to open up clinics. Think that will be good but very interested in the nitric oxide along with it. Those two seem like together they would make a huge differencein people like me who are really sick
12:59 he's simply wrong that gaining weight is a must. When I first started a high protein, low carb, low fat diet, I lost around 15 lbs while getting much stronger.
I know the purpose of this video is to simplify, but just like there's a recommended value for protein intake (1.6-2.2g/kg bw), is there anything similar for fat intake for proper hormonal balance and whatnot (which in the end will affect your recovery and performance, and as such muscle again)? Also, assuming 3g carbs/kg bw is a minimum threshold, is there a maximum value from which you can benefit without it being "in excess", as far as building muscle goes?
The commentary on Leucine seems to contradict studies on the efficacy of BCAAs. It would seem that the protein you’re eating is limited in efficacy by the amino acid you have consumed the least of. ie extra leucine doesn’t help unless you’re getting the same amount as all 8 other essential amino acids. So, the advice should really be to eat plenty of complete proteins and/or a variety of protein sources, not one essential amino acid.
@@Physionic Wow, didn’t expect you to respond to me. I’ll rephrase the point I’m trying to make as a question: If taking BCAAs, which contain large amounts of Leucine, does not increase muscle growth how would eating foods specifically high in leucine increase muscle growth?
You mean ratio is maintained relative to other amino acids. For example - Gentec (Australia) EAA contains 12 amino acids - but in different proportions. There are different views about what the proportions should be - Gentec has a BCAA thats 8-1-1. Theres a study that shows nearly everyone is deficient in Glycine - they recomend supplementing minimum 10 grams per day. l could go on - the supplement amount of any amino seems to be important @@Dewibop
BCAAs are only 3 amino acids, and there are more than 3 essential amino acids needed for protein synthesis. It's a different story when looking at EAAs compared to BCAAs, because EAAs contain all the requisite amino acids.
I saw some research on licorice and fat loss plus its effect on sudden metabolic affect. But it seems the benefits of improving body fat:muscle composition are negated by the negative implications on blood pressure and kidney function. Have you looked into this? As a licorice tea fan, I wonder if there are concerns warranting a change
Have to wonder if something could disrupt the function of the inhibitory signals so that even if you're on caloric deficit, you could still build muscle.
Sufficient protein, resistance training and sleep/recovery. Use a tape measure instead of a scale. Stick to whole foods and avoid drinking calories when fat loss is a goal.
Wrong about low carb giving us less stored glucose. Guconeogenesis guarantees the we can always re-fill our glycogen stores during weight training. But it might require slightly longer rest intervals between sets. There are plenty of studies to prove it.
Has it been measured against diet control with a control group also in terms of weight of the individual and the amount of resistance training they're doing? If so, I would love to see the studies. However, it only makes sense that if you consume carbohydrates you're going to have more glycogen, especially if you are training.
Interesting but I do not think keto/VLC has affected the growth of Shawn Baker's muscles. 😂 I must be vlc due to migraines. On a VLC, I have not had migraines or a host of other health issues. While I can tell it may have some loss in long duration cardio it has not affected my hour long high intensity sessions. In fact, I somehow have more energy and stamina than most people in my class who are half my age. 😮
This just shows how muscle growth is happens despite all "ideal" diet, timming etc when some form of resistent training is present. Also, bear in mind 99% of fit famous people are currently on AEs, totally disturbing our analisys.
Man, I am absolutely loving the channel. I make similar content but I love hearing your much more scientific and deep diving insights. Thanks so much for the info!
Unless you're under-consuming protein, i.e., getting enough each day, timing has no impact. There's now a few studies saying this. Just eat enough each day, approximately 1g/lb.
Were the older people studied also lifting? In any case, what is your source, because even Valter Longo, who is a longevity researcher, not necessarily interested in physique, and who likes low protein, says older adults should eat slightly more protein. And he does recommend resistance training.
@@Physionic- I'm looking forward to that video. There seem to be conflicting opinions on protein intake for us older folks. Some people advocate for lower protein intake, because we (presumably) can't make use of it anyway. Others say to increase protein intake, so our bodies have more to work with.
Sensitivity to protein (leucine threshold) approximately halves by age 60, so you do need more of it. You also need to exercise still, if you wish to build or retain muscle, and most stop moving. More than just muscles, protein synthesis leads to stronger joints, tendons, and bones, which are usually the things that immobilize older folks. You need these things if you want a good healthspan. The body ditches the things that aren't used that consume energy, as a survival mechanism.@@michaelblacktree
@@Physionic Do you think that there's a case for re-examination of the research done on protein and the advice re consumption? I ask this because most of the research in this area is from Stuart Philips et al, and they have had to retract a large number of papers (11?) due to conflict of interest. It's not a good look to be recommending increased protein intake whilst holding shares in a protein supplement company so this may be a problem.
Ok did anyone do a summary pleaseeeeeeeeee. Thanks to Physionic for posting but i get lost in too much talk/waffle, yes its my fault i can't absorb (bad pun) too much.
I was working out, then went keto and stopped working out for a year. I started back up working out on keto so I have a pretty good cross reference. The change is night and day. I always struggled on a regular diet and working out. The recovery was horrible. The muscle gains were tough and slim. Bulking up made me fat. On keto, my recovery is about half what it was. I'm gaining around a pound a week and maintaining 5% body fat. I'm sure I'll plateau at some point, but enjoying it for now. Haven't noticed any reduction in strength from lack of carbohydrates. But I'm not some Lambo, more like a pinto working out so maybe just not at at level I would notice.
I’ve been SAD for years, then went keto for years, then back to whole food omnivore for a couple years, then carnivore for a year, then whole food plant based about a year, and back to whole food omnivore. Strength training and running through all of it. My recovery and performance in the gym on keto and carnivore was definitely worse. Way more sore, DOMS like crazy, and it never improved. No matter how many electrolytes I took in throughout the day, always crazy cramping and muscle tightness, almost like an increased neural tone. Whole food plant based was fine, good energy and recovery during exercise, but soooo hard to get the high protein I’m looking for to build muscle/preserve muscle. I always found that getting enough protein always came with the cost of surplus calories, which is fine if your bulking, but trying to maintain body weight or lose weight while preserving muscle you’d have to go to protein supplements or EAA supplements. Whole food omnivore is best. Good performance and recovery, not as hard to get high protein, way less muscle cramping, etc. Still getting high fiber with a wide variety of plant foods, and high protein with lean meats. Busy days supplementing protein powder to make up the gap.
?*? Question: Off-topic (sorry) but - if Vit D Absorption is OK - does that imply absorption of other Fat Soluble Vits (E,A,K) is likely good too? Vit D was OK last year, but considering getting the Test for the others (which will automatically include re-test of Vit D) however, the '4 Vit Test' is expensive, so thinking maybe just Test Vit D again, hopefully as an indicator of all at Fat Soluble Vits?
Why I just heard study that says that under 5gr of leusine muscles don't grow or that is the mount of what you need and no less per meal if you want really grow...you talk 2 or 3 gr🙄
God i wish someone would make a video "when all the things that work, dont work that well for you, here is why" and it would just be a video of someone describing me trying to break under 20% body fat for the last 23 years.
Low carb whole food is the easiest way to get there in my experience. Focusing on resistance exercises rather than cardio. Avoid dairy as well and don't drink your calories. To add to that, I'd suggest not working out more than 2-3 consecutive days max because hormones, tendon and ligaments don't recover as quickly as muscle. Rest and recovery is extremely important. Sufficient quality sleep is going to be one of the most important factors for sustainable fat loss. On that note, make sure your thyroid numbers are good and there's no untreated issues with sleep apnea. Get yourself fat adapted and comfortable with ketosis. Once you are you can try protein sparring modified fasting days 2-3 non-consecutive days per week to focus on utilizing stored fat without being overwhelmed by the release of toxins and tanking hormones which in turn stalls fat loss. As for losing fat as opposed to weight, a tape measure is your friend more than a scale because focusing on weight loss often leads to unsustainable fat loss. ✌️😉
@@Engrave.Danger oh, I've been studying this stuff a while, though not formally for a degree. Been doing keto for 9 years since being diagnosed with diabetes. Before that I did trash my body by yoyo dieting between hard exercising, crash dieting, and binge drinking. But I was a varsity wrestler in HS. I went into bootcamp overweight but strong. I came out 30lbs lighter...and lost all my ass, all my arms. I could do a hundred pushups in a row, but I went from a 335 bench to a 225 bench. My squat went from 565 for reps to maybe 400. And then I got my legs crushed, so obviously cardio and squatting became incredibly more difficult, and heavy lifting left the building. My heaviest was 272, at 5'10...diabetic, unable to sleep. Keto, 3 months later 245. Leg infection led to yoyo. Back to 260, drop to 240, infection. Up to 260, down to 230. Broke my one remaining foot. (I cut out all dairy and increased my cardio too much, developed a stress fracture) Up to 250, knuckled down, got to 212. I need to be under 200. Threw my back out, back to 240, back to 215, tore a bicep, and covid hit. Couldn't get it repaired. 3 years later 255, back to 232...leg infection. Up to 245. Went carnivore for a few months... backfired, my body reacted terribly to it. Spiked BP, blood sugar went up. Gained fat, no strength gains. Back to 255...in like 6 weeks. So back on keto, back to 240...I feel better than I did, but comparatively, I've never felt worse...except when I'm wheelchair bound during leg infections. Had a rough go
No apnea, thyroid is fine. I tried hard to put on muscle, and I gained about 2 lbs of mass over the past few months. But since that carnivore trial, my body seems to react to anything over 1600 calories like they're a 3-1 ratio...caloric restriction, weight training 2 hours a day 2x's per week, at 5'10, 240, 1800 calories, mostly from protein, caused me to gain a lb in a week. This past summer, I was losing about a lb a week doing the same thing. I've always tried to get 100grams of protein, but to put on mass, I went up to near 1gram per lb of goal bodyweight (170) which on carnivore seemed/read as very doable and not crazy. Wrong.
Bro! 56 years old and I lift. My last and only carb for the day is one snickers bar at 2:30am before I work out at 4:30am. I only lift for a half hour then sleep all day till 3pm.
The timing of protein hypothesis has been debunked due to a new study. It solidly proved we digest throughout the day one huge meal or many and is not limited in quantity because there is no upper limit on absorption.
But what kind of crystals do I need to rub all over my body to become more energetic? I'm very disappointed in your lack of specificity. It's unbecoming of you. Also, the video discussion lacks depth without mentioning the value of wearing magnetic bracelets.
Not taboo. It's just that most people don't understand the problem of not being able to eat enough. Some tips that worked for me: 1) Drink more of your calories. It's much easier, especially if you're like me and barely have an appetite making eating feel like a chore. 2) Reduce use of caffeine, nicotine, or other stimulants if possible. They might be significantly suppressing your appetite and making it too difficult to eat. 3) Protein shakes or mass gainers (personally I'd skip the mass gainer and just add peanut butter to the protein shake) 4) Fats/oils are calorie dense. A small amount adds a lot of calories. Use more when making your meals.
Ive tried to do a cut so many times but I always quit when i look in the mirror and see how skinny I look. Then I get comments from everyone skinny shaming me.😂
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