Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:52 Part 1: Is it Even True? 3:13 Part 2: 100 Grams? 6:01 Part 3: Direct Data 10:26 Part 4: Summary
l heard that epicatechin increases follistatin which builds muscle and lowers myostatin which breaks downs muscle, i was wondering, can you do a video on lowering myostatin by training twice a day (without overtraining) since myostatin drops the most after 8 hours and them working oit again, based on this study, also the link is pubmed.ncbi.nlm.nih.gov/17823296/
more importantly is WHEN you get the protein compared to WHEN you do the workout. If you do your workout late in the day, there is very little point in having a bunch of protein for breakfast, as you sit in your office chair all day that protein will be converted to fat for energy, NOT converted to the amino chains you need to have available for your muscles when you just strained them and they need to repair. Similarly, if you do your workout midmorning, there is zero point in having 80 grams of protein for Dinner. its way past the point when you could have used it, and the vast majority will be converted to Fat. what you NEED to do, is take in about 20-30 grams of protein about 30-40 minutes before your workout (so there is some available as soon as your muscles signal they need repairs), and then you need to have your heavy protein intake SHORTLY AFTER your workout, so your body already knows exactly what to do with it the moment it hits your liver. this means your meal plan needs to be based on when your strenuous activity is in the day. If you are active all day you need protein all day. if you have a morning workout have protein 30 min before, and then have a big protein lunch. if you have your workout in the afternoon have a carb breakfast, a light mostly carb lunch, get 30 grams of protein 30 mins before your workout (a small shake probably) and then have a big protein dinner.
The protein distribution myth is the only myth that seems like it will never die. From "bro, you can't digest more than 20g of protein per meal" to "unless you hit your leucine threshold, you are leaving gains on the table". This kind of thinking has limited tremendously my gains and the gains of most lifters rather than saved anyone from "missing his gains".
People will feel they need to behave and act a certain way to make gains, and when they deviate from these nonsense myths they derail themselves and fall back to old far worse habits, so i agree, this meal timing protein myth just does more damage than good for the average joe looking to get into shape. The 1g per lb of bodyweight is another, its nonsense, the average guy whos 200lbs and 30% bf whos never trained before needs 200g of protein? Really?
Honestly, it's hard to understand how this myth didn't get laughed out of the room from the start. As a species, we've spent most of our existence not getting 3 protein meals spaced out across the day. The idea that anything over 20g is wasted is incompatible with our own history unless 20g a day is sufficient protein for the untold years and generations of people leading far more active lives than modern man, subsisting from one large hunt to the next and scavenging whatever they could find inbetween.
@@cenauge however we weren't bodybuilding either during those ages when we didn't get frequent meals. There's a difference getting enough to survive vs enough to thrive.
This is another top tier quality video. I've never really focused on protein distribution and never gave it much thought. I've always made sure to focus on my total protein consumption. I'm glad to know that I was mostly right.
Excellent April's fools joke. Everyone knows the only way to build muscle is to down 200g of branded BCAA whey protein before and after your morning and evening daily workouts.
I'd really like to see some studies on night time muscle synthesis on an OMAD type diet with the meal taken just before bed, vs a 3 meal a day set up, with equal total protein intake.
According to NASM, no, it’s not necessarily true. It hasn’t been proven, but it also hasn’t been disproven. There may be a limit, there may not. But as of right now there’s no real evidence to say there is a limit, so eat as much protein as you’re comfortable with. Also according to NASM, there’s no evidence that a high protein diet will harm your kidneys, unless you already have existing kidney issues.
@@MenOn13 450g Greek yogurt, 2 scoops of whey protein, 90-100g oats or granola, 140g frozen blueberries. It's a ton of food but it certainly kicks off my day 💪
Cruising straight on up to 250K subs. 💪 Nice going! Thanks for this video - that recent study caught a lot of attention so it's good to see your analysis of it.
I eat as much protein as I can every day, all day. Snacks; protein focused. Breakfast; protein focused. Lunch; protein. Dinner; protein. Workout regiment; daily.
@@somemorewords9714 pretty good. My bodyfat percentage is pretty low, I'm somewhere around 7-9%. I'm on an absurd amount of caffeine though. But the working weights at the gym continue to go up, across the board, despite being in a deficit. I drink 2 protein shakes, once in the morning and once in the afternoon, post workout. Protein bars and protein balls for lunch and a beef with eggs for dinner.
@MrEsNewChannel don't forget to deload my man! As a new serious lifter(but being a rookie to being a serious lifter) I lifted heavy for 1 year without eveb knowing what a deload was. It's crucial for full recovery. Don't do what I did and got tendonitis in multiple places. It sets you back. Deload after 6 weeks max for 1 to 2 weeks.
I still prefer to spread so I don’t feel so full after my meals. PLUS it limits my individual meal size, which makes cutting a little easier when the time comes.
Just eat 0.7-1.2g protein per lb of body weight overall divided by 4/5 meals a day. Try to make the servings roughly equal-ish, but don’t stress about it. I’m 180lb male, so I have 40-50g protein per meal 4 times a day. Gains in the last year have been great.
Hey man, I have been trying to bulk up a bit for a couple months now. Currently I am struggling with finding high protein meals that are quick-ish to make. Do you mind if I ask for a few recommendations for meals that may suit this?
@@Cicada-uv5seI work from home a lot and don't have a great deal of time to prepare a "proper" meal most days so I make a quick 3 egg omelette with a few chopped up mushrooms, an onion, a handfull of frozen peas, a bit of left over meat from a meal the day before and a few slices of cheese over the top. Add a pinch of salt and pepper along with a pinch of chilli flakes and you have a quick, tasty and healthy meal with around 30 grams of protein. A single chicken breast, a few boiled potatoes with some peas is also relatively quick, cheap and high in protein.
@@deanjones6149bro if you work from home then you have a lot more time to prepare lmao, just do you preparation all on one day so you can just take it out the fridge, heat it up then eat it
@@Cicada-uv5seas the other guy said, tuna, already cooked meat, theres probably cheap protein options out there, for example for £1 / $1 i can buy chicken bites that contain 300 calories and 27g of protein. also remember to be in a surplus all you have to do is eat your normal calories then add like a protein snack and banana a day to your meals, then you’re in a 200-400 calorie surplus that is enough to turn about 90% of the gains into actual lean mass. if you’re really struggling, mass gainer is also great but don’t rely on it
Great video, as usual. The only thing that bothers me, in general, is that despite what all the RU-vidrs and influencers out there say, a lot of the people walking around "jacked" and "ripped" (and both) ... are sauced up to their eyeballs. Who knows what crazy sh!t they're doing to get that lean. Again, this is a general comment - not pointed at you.
The biggest issue imo with using whey is how fast it digests. Meats with veggies and fiber provides a much slower release from the stomach. So, in principle, a huge protein meal, but with slower digesting components, should be sufficient to reap benefits of both intermittent delivery and high protein intake.
this doesn’t matter much because the protein isn’t what helps. carbs are the fuel of the body, thats what actually helps you get those extra reps in at the gym / have more energy for it, as long as you’re using only about a scoop of protein a day and also eating fruit + carbs you should be good
@@Taaxmaan carbs are your fuel, they are the body's and brain's favorite fuel source, but protein is the building material. You can't have a fast car just with plenty of gas. You need a big engine, too.
@@jmcsquared18 i literally never said that 🤣 also protein does not get you big, it can help with getting you big if you train optimally but it’s not needed, at the end of the day if you don’t eat enough to get bigger you wont become bigger
Thank you very much for putting the real numbers in the tables and not equating them, that allows me to draw my own conclusions. You say a lot "there are no significant differences" but I do see a small difference that may not matter in a period of 2 to 3 months but for someone natural who trains for 3 to 5 years that small difference is going to have a lot of influence.
This is on point and confirm real life observations of mine. I am in a no way a fan of fasting, but in my gym i know 2 guys that loves it and they are not on PEDS. They look incredible and both eath their whole calories in a 6 hrs window and fast for next 18 hrs. So distribution does not matter at all. Then again.. what IF the same guys ate more evenly ? Could they be better version of self ? Maaan theres always what IF :S So what i do for a piece of mind is just what i call 4/4/40 method = 4 meals per day , 4+ hrs apart , 40 + grams per meal
turns out that if you eat a large meal of 100g of protein after your workout the makes the curve of muscle protein synthesis last longer so "the body cant absorb more than 30g per meal" is BS and if you think about it even sounds stupid
Most of the comments that I’m seeing are confusing “survival” versus “optimal”. Sure, you don’t have to worry about your protein distribution, and sure you could ignore the leucine threshold, and still survive and make some muscle gains. But if you want to optimize your results, then it makes sense to think about what is the optimal amount of protein distribution, and how can I optimize that distribution to make sure I get roughly those 3 grams of leucine each time I consume protein so that I do ensure the triggering of muscle protein synthesis. It’s not always what will work, but considering the amount of time and effort we put into this, we should look at it as what works best.
Arnold Schwarzenegger during the 'golden era' of body building would consume 250 grams of protein a day. He believed that you should get 1 gram of protein per pound of body weight. Just an interesting fact he said during an interview that I wanted to throw out there.
I've read that duodenum can only absorb around 15g per meal, less if not accompanied by solid food. From Reddit and "5.4: Protein Digestion, Absorption and Metabolism. LibreText Medicine"
Great video; @houseofhypertrophy; think you could do a video on rep speed ( optimal concentric and eccentric timing for the average lifter) as there is so much nuance too it
I've eaten my biggest meal after training for many many years and most of them have been around 90-100grams per meal. I've never believed the myth of protein distribution because it makes no sense in my head. I think total protein per day is the important factor. Either way, sleep and recovery is the most important factor of them all and if you fail here you can eat as much protein and many meals as you want but you ain't gonna see optimal results.
I mean think about our DNA, ancestors ate 1 big meal, bunch of protein, probably 1.5lbs+ in one sitting, thats actually like 150gr of protein or more in one sitting, so sure our muscles adapted to big amounts of protein in one go. I usually cook up a steak of 1.25 lbs, eat around 1 lbs (~100gr of protein) for lunch, then 0.25 leftovers is nice next day for breakfast with eggs (~40-50gr of protein). Can literally eat 3 times a day, with a small dinner (30gr). One can eat just twice, solid breakfast 50-70 grams, and big lunch after lifting, 1.25lbs of steak (125g of protein or so, depending on the cut of the steak). Just get those 150-200g in a day and you good.
Exactly 💯 Spot on! Our bodies are designed to handle lots of protein in one sitting, it's the modern world that created the 3-4 meals per day mindset 👍
Human beings thousands of years ago ate everything at once and evolution was fantastic, the human body always took advantage of everything, as the body didn't know when it would eat again. The human body is an intelligent and complex machine, and some studies do not make sense, as human beings did not eat every 3 hours, as there was never so much food available, they could go several days without eating and no one would catabolize.
Why they skipped 3 times per day in first study aka what majority of people eat. I tried 2 meals a day and had good results losing weight. But now since I am training 2-3 times per week and physically active in general 6-7 days a week I find I lose weight with 3 regular size meals. So I stick with that and I throw additional protein when I lose too much weight. Also I woud recomend just to stick to regular 3 meals a day with raised level protein and less fast carbs. Yes if you work out a lot so you can't keep your weight or you struggling to eat enough - move to 4 meals a day. If you are extremly fat aka obese - try two normal size meal with mostly good food (more proteins less fast carbs, no liquid callories) so you will be losing fat, but please don't starve yourself as you will quit and would be losing muscle very fast which is not healthy.
It sounds like in some specific cases it was shown that larger protein servings or more spread out protein intake didn't bring many benefits, however, none of these cases sound very much like my training routine. It sounds like a small stimulus can only use small protein amounts. Okay, fair enough. But what does it tell me about my attempts to maximize the training stimulus? I'm not convinced these upper limits apply to that. I think I'm gonna keep erring on the side of too much protein instead of opting for the posibility of too little. I don't really see the downsides other than maybe a little bit of opportunity costs of missing out on a few grams of carbs and some actual costs in the supermarket. The risk of the other side is missing out on gains that I trained hard for, just because somebody talked me out of eating more protein with relatively shaky data.
It seems weekly training volume and weekly protein consumption are more significant than daily tracking, and yearly weekly volume and yearly protein consumption are even more significant.
That is true! There is some data showing intermittent fasting can be similarly effective (though there is nunace), but it is another line of evidence going against the general concept of a 20-25g limit :)
Would you be interested in doing some analysis videos on prison workouts and why inmates can get so jacked when their nutrition is mostly processed carbs? I think that would make great content, because it makes me wonder if carbs > protein, or if there is something to be debunked!
nah that’s ridiculous, you can get some good shit in prison. i watched some guy with a whole tub of protein. truth is MOST people don’t come out jacked, the only people who come out jacked are those who are big and a little bit chunky, as they have the muscle mass to be able to quickly grow and since they probably didnt work out before, newbie gains just push that muscle definition further
Bruv I'm not gonna eat 6,7 meals so i can optimize my 180-220g of protein daily intake. 50-60 goes into breakfast, 50 immediately after workout, another 50-60 for lunch and rest for dinner.
Whenever I hear about this topic it is always about protein drinks. I'd like a study where people just eat a steak. 100g of protein from a steak will be absorbed slowly over many hours as it moved further down the digestive tract. This is how I do it. Do a big workout and then eat a 500g steak. I then don't need to think about my protein for the rest of the day as it's being slowly released over that time.
I'd like to see a study where they track strength and lean body mass growth throughout the course of months on moderately experienced lifters, not just looking at blood levels a few hours after working out. As you stated, protein synthesis alone is nowhere near enough for conclusiveness, because protein is used for much more than just muscle growth. We all know that muscle takes an enormous amount of time and effort to noticeably grow. Making inferences based on such a molecular level of observation is just insufficient.
So essentially, protein distribution is not that important. 3 meals with decently close protein sharings is all that's needed, aiming for 3+ meals to maximise MPS is a waste of time
As always, a spectacular video! Even if the relationship between protein synthesis and hypertrophy isn't direct, wouldn't the extra 20% in the first 4h be a good opportunity?
The real limit is that you're going to gain no more than 2 lbs of muscle per month which by weight is 80% water. When you do the protein math on that 20% of 2 lbs, distributed down to daily, it's a miniscule amount of protein required for muscle growth.
Your body is doing more with protein than building hypertrophic muscle mass. Hypertrophy is probably at the bottom of the "agenda" for the use of protein in the body.
@@racerx2580 The amount of new muscle protein you can build every day is very small. Something like 5 grams. If you do the math on that it translates to about 15 pounds of muscle per year. Muscle growth is very slow.
Yes, eating your protein should be a daily thing. Every meal should have protein. chicken, tuna, beef, eggs, turkey, are all good sources. Throw some nuts in there. Eat your protein daily and with each meal. Also, eat a little bit ( a small snack) of protein/carbs 45 min before a workout for energy source and to feed the muscles, then eat a high protein meal after your workout to feed and repair your muscles. Stay consistent in your workout and your diet and you will be 👍 ❤ from Los Angeles
So what they are saying is that 3 servings of 25ish grams of protein is probably all you need and the whole gram per body weight crowd is kinda outdated
No, that's not what they were saying. Most of the video was about splitting 120 g of proteins over different numbers of meals. And you got that to 75 g?
Wait, do you mean the video is saying that? If so, that is not what it's saying. Rather there really doesn't seem to be a clear limit (100g still can increase protein synthesis more and for longer than 25g), importantly the direct data mentioned at 5:30 onwards is crucial for understanding protein distribution in the context of an overall diet and training program :)
How can you expect anyone to their daily protein in if you can only digest 20g at a time? Thats 10 meals a day. How long do you wait in between meals in order to be able to digest 20 more grams? I never bought into that bro fact.
i didnt watched the full video yet, BUT: i got stretch marks on my arms after consuming 120g of protein a day, at 95kilo body weight, and i drank 90g of protein at once before bed, so yea, maybe dont worry to much. watching the video now, thx for reading xD *edit trained every second day till failure
Most of these studies are done on protein powder instead of real food. Having meat that you actually need to digest is very different from taking protein powder. Most of these studies are pretty useless honestly.
I agree to a degree. I wonder if any studies will utilize fish, meats and eggs instead of supplements such as protein powder. I’m willing to bet that these foods are easier for our bodies to utilize.
I eat like 40-60g of protein a day on average with 80kg and I am totally fine. I don't know why you should have a high protein sythesis in you body all the time? These suposed protein requirements are way too high in my opinion....
I get this but honestly I’d rather lose extra protein I intake opposed to missing out on possible absorption while still taking within reason. If that makes sense🙂↕️
Well, back in the day, we fought sabre tooth tigers, and if we didn't die, we got to eat a lot of protein. So, makes sense we can eat a whole bunch in one go with benefits.
Remember, COWS eat just grass and they give us the BEST SOURCE OF PROTEIN and most of everything we need. Yes you can survive and thrive on just beef. So if you have enough calories more or less lacking in protein, but if you train hard and correctly and sleep well, you're gonna be JACKED regardless. So all these studies are just confirming what we have yet to understand about anecdotal cases.
more importantly is WHEN you get the protein compared to WHEN you do the workout. If you do your workout late in the day, there is very little point in having a bunch of protein for breakfast, as you sit in your office chair all day that protein will be converted to fat for energy, NOT converted to the amino chains you need to have available for your muscles when you just strained them and they need to repair. Similarly, if you do your workout midmorning, there is zero point in having 80 grams of protein for Dinner. its way past the point when you could have used it, and the vast majority will be converted to Fat. what you NEED to do, is take in about 20-30 grams of protein about 30-40 minutes before your workout (so there is some available as soon as your muscles signal they need repairs), and then you need to have your heavy protein intake SHORTLY AFTER your workout, so your body already knows exactly what to do with it the moment it hits your liver. this means your meal plan needs to be based on when your strenuous activity is in the day. If you are active all day you need protein all day. if you have a morning workout have protein 30 min before, and then have a big protein lunch. if you have your workout in the afternoon have a carb breakfast, a light mostly carb lunch, get 30 grams of protein 30 mins before your workout (a small shake probably) and then have a big protein dinner.
what a load of broscience lol everyone's body works differently, and SO many factors affect digestion times eat when convenient, for the most part our bodies do not waste nutrients
@@fengstar1 if the mobilized amino acids are not being put to use (ie you dont have any immediate muscle repair needs) the body turns them into Fat instead. and Fat can only be converted back into usable energy, not free aminos. Every single living creatre with muscle works this way. you need to have mobilized amino acids int he bloodstream to rebuild muscle. which means you want to make sure they are already there as soon as you start damaging your muscles (ie before a workout), but you dont want to be working out with 3 lbs of meat in your gut either. much better to workout with a reasonably empty gut, but you need some carbs for the workout energy anyway so your pre workout meal shold be about 33% protein the rest carbs/fat for energy, but your total mass intake for the pre workout meal should be low. like 500 calories or less for a comfortable gut. meanwhile pretty much as soon as you finish your workout (but mor reasonably just within like an hour or so of finishing workout) is when you should get your large protein intake for the day. byt the time you wake up the next day the chances that you still need more free aminos for your muscle recovery is very low, at this point you just want a light breakfast with mostly carbs for the morning energy needs (this is assuming you are smart and do afternoon workouts not morning workouts) you are welcome to call whatever you want broscience just because you dont like it, but actual science does in fact exist and can in fact give you all these same answers if you simply took the time to find out. as many real medical doctors have actually done and even have many youtube videos about it if you just took the time to look for them lol. its your life do whatever you want with it :) whether or not you are successful makes zero difference to me in the long run, im just sharing info to help people who want it
Isnt this totally logical? More meals per day means more insulin spikes per day and insulin being an anabolic hormone leads to more or longer anabolic states during the day which again leads to more mass being built. Or am I totally wrong?
There's a lot of factors you need to consider, and the video literally shows that you're wrong about your conclusion. You have to consider that eating 2000 calories in a single meal will have a humongous insulin spike versus eating an 800 calorie meal. You also have to realize that many people, having too many insulin spikes can lead to higher insulin resistance, literally your body producing less insulin.
This is obvious and body dependent. A 6’3 linebacker will absorb protein at a faster more efficient rate than a 5’2 average woman. If you’re an athlete and have more muscle mass than the average joe then you can efficiently eat 50 plus grams a meal.
If you using steroids, your body is in protein synthesis 24/7/365. Which means your body is turning protein into muscle. When you are just sitting around, you are gaining muscle. You can see the videos of these guys juiced out and eating like every 2 hrs. it is necessary for the people on roids to be constantly eating protein, if not, they are wasting their money on them. As for natural lifters, I would start with the recommended protein intake based on your weight and increase and decrease it to see how you grow. Every body is different.
You can eat however much protein (which comes from animals NOT plants) you want and it will stay in your body and be utilised UNTIL you eat again when it needs to be moved along. So yes Pig out on your favourite steak but leave it to be used at least 8 hours pref 16. If you eat correctly you wont get hungry until this has happened but if you eat shitty carbs, your body will send out a further "hungry" signal soon after because it is asking you for good animal fat to help clear out the toxicity from the carbs. So 3 course meals are a bad idea. Eat to be healthy - not for entertainment. Good luck.
Pavel Tsatsouline, the Russian who pretty much brought kettlebell training to the USA and who synthesized all the data the Soviet state researched for Olympic athletes, wrote that amateur body buillders in the USSR were using soy animal feed and got great results. Read Tsatsouline's books. No BS and very original.
