Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy 2 small editing errors: 1) With the imperial conversions, I wrote X g/*lbs*, but I realize that X g/*lb* is more accurate 2) The X-axis in many of the graphs noted total protein intake (g/*kd*/d), the *kd* is supposed to be *kg* :) Timestamps: 0:00 Intro 0:27 Part I: The Scientific Literature on Protein & Gains 4:57: Training Experience/Effort? 6:27 Cutting? 8:18 Bulking? 8:54 Part II: This Is Worth Remembering 11:13 Part III: Final Thoughts + Summary Additional Note: Nitrogen balance data was mentioned. However, it's worth noting this isn't perfect. Nitrogen balance data does not always successfully predict muscle growth outcomes. The indicator amino acid oxidation technique is considered to be more reliable though. Here are some papers that involve a discussion on this: www.researchgate.net/publication/332441779_Should_Competitive_Bodybuilders_Ingest_More_Protein_than_Current_Evidence-Based_Recommendations + www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes
@house of hypertrophy , can you make a video on nucleus overload training which is basically working out 2 times a day, 8 hours apart while taking rest days normally (3 to 4 days)and i was wondering if it truly does increase follistatin and decrease myostatin? also the link is pubmed.ncbi.nlm.nih.gov/17823296/
I did a little experiment on myself with this very subject a couple years ago. My hypothesis was that since your body essentially converts excess protein to carbohydrates, that was why you still managed to see gains with higher intakes. So what if I ingested protein on the low end of the recommended spectrum and upped my carb intake instead? Well, after two years I've still made plenty of gains ( no noticeable difference from before when I was at the Standard 1 G per pound) my workouts are much better with the higher carb intake, and meals are definitely more varied and enjoyable. It works for me 🤷 EDIT: this isn't dietary advice, or a problem that needs a solution. Simply an anecdote related to the subject of the video I thought I would share. Take it as you will.
Makes sense. If going from 1.2 grams to 2.0 grams of protein per kg gives only a minimal increase (1%) then the potential increase in capacity from additional carbs may very well result in larger gains.
Carbs are only good as fuel with overflow to fat. Protein is good for growth/maintenance, and overflows to fuel (provided you havent gorged on carbs and fat). It is difficult to get fat on high protein low carb.
I love this. I did the opposite, went to the low end of protein and upped my carbs and saw drastic improvement across my workouts. Speaks for taking the information available and seeing how it best fits you and your individual performance. Keep lifting, brother.
@@Gargarks thanks ! Yeah like with everything it requires experimentation. Being older for a lifter ( 49) and in my 4th year , i find much of the advice targeted toward people my age doesn’t work for me. The experiment with higher protein is the only change i made the last few months and its been the best improvement i have had since starting
So many of these studies make reference to "older" people. None of them specify what ages "older" is comprised of. I'd love someone to be specific about what this means.
Well, there is simply no clear answer to that. Everyone is different, so who knows how much more protein you need at age 40, 50, 60 etc. I simply kept eating a bit more protein after turning 30 and now with 45 I eat roughly 1.8-2g/kg which is probably still a bit overkill but I can maintain muscle pretty good this way.
A very large number of studies are bullshit sadly. They often have way to small sample groups, don't really specificy what or how something is tested and the value of it is relatively low. There are some really good studies out there. But not as much as people think.
It’s because all of this information varies from person to person. We’re all unique and some folks just love putting info out. Age is always how your body feels. It’s 35 year olds out here with your typical 45 year old bodies because of not taking care of themselves and the same on the lower spectrum
When I was seriously into this sport I did some experimentation (even when taking PEDs). I personally found NO negative effects from dropping 250g protein per day to a measly 50g. In fact... the less protein I took generally the better gains I made as my digestion system was not hampered and rewarded with other macro nutrient food better suited. I concluded that high protein intake was nothing more than a myth, fueled by the magazine and advertising industry as a mechanism to stay relevant. I'm not saying protein isn't important, but that so few individuals genuinely experiment with levels of grams to outcomes. Most are sheep blindly following literature, and this is sport is massively about genetics which throws 90% of studies out of the window. Test, test and test with yourself only, nothing else really matters.
most guys are at 50-100 when eating food that their parrents cook, where are all those super gainz? if u believe a low protein diet is superior then u prob just abused steroids like crazy and grew no matter what.
Seems like a low amount however I imagine some people bodys utilize protein better due to age and genetics. Personally I try and get around a minimum of 1.5 grams per day of lean body weight ( minus your fat/ BMI ) say 100 kilos and 20% fat so 80 kilos x 1.5 = 120 grams.
not just the amount of protein...If you eat more protein aka beef and eggs, you get more choline,creatine,carnitine,glutamate etc for repair and hormones...what the protein is attatched to.
I’ve never noticed any difference in muscle utilizing different amounts of protein except….when cutting calories. At that point, higher protein seems to make quite a difference. I do hope there is more research on this specific area in the future.
7:03 , I heard the body weight i should use as a base is the weight i aiming for. For example, someone weights 90kg and he wants to decrease his weight to 77kg, and he decided to take 2.3 g/kg/day Should he take 77x2.3 or 90x2.3?
That graph showing how NOTHING is left on the table is science at its purest! xD Love your vids, i can imagine the amount of work the graphics alone take, not to mention the research.
I like the addition of "Volitional Failure" on the graphics, we need to make that distinction as so many are unclear that there's multiple definitions of "working to failure".
Very interesting findings! I am a dairy farmer - feed-milk-relationships are well researched in this area. What strikes me is that people are looking at the curves around 1:00 and try to find the effect maximum. In dairy farming, you'll look for the efficiency optimum in most production environments, which would translate to the maximum pitch or slope of the curve (or maximum of the first derivation, mathematically). This is where you'll get the most 'bang for your buck' in terms of protein. Looks like the efficiency maximum is sitting around 1 to 1.2 g per kg, translating to about 90 to 108 g per day for a person like me (90 kg). Yeah, you could eat more. But adverse effects are often connected to a supply of a nutrient that is too low or too high - I could see benefits of staying at the sweet spot.
An efficient car may be the best bang for buck.. But it's not as fast as the car drinks twice the fuel for 50% more speed. Do you want efficiency or performance? Camry Hybrid or BMW M3? Is suppose you would optimize a dairy or meat cow for efficiency, but perhaps you would optimize a race horse for speed 🤔
This is how you should look at the data in terms of giving general advice. However, in an ideal world you'd tailor your own specific intake to your own specific results, if you're an outlier who gets maximum effect from a high/low dose then the 'general' advice is either dosing too high or too low, this would however require a scientific approach to both training and data collection. The same goes for training methods, general advice gives general weights and reps but some people respond far better to high weight/low reps, others respond better to low weight/high reps. Every case should be viewed as an individual particularly if you are looking to maximise results
So the bottom line is the standard advice of “take 1 g of quality protein per pound of bodyweight” that has been recommended for well over 30 years is still correct. Thanks for wasting 13 minutes of my life as I will never get back.
it doesn’t matter if you’re taking 1.2g/kg body weight or 2.2g/kg of bodyweight. both will make you build muscle if you are on a caloric surplus. so since they’re the same. aim for the 1.2g of protein per kg of your body then eat alot. make sure you exceed your caloric maintenance.
I am 6 feet, 85 kg male with 15% body fat percentage. I have been weightlifting since the last 14 years and have tried 75 grams, 100 grams and 150 grams protein per day keeping all other variables constant (total calories, workout etc) I have not even found a single difference among all three protein intakes in body composition, strength or anything else. Infact, my blood work is the best at 75 grams protein per day.
11:28 That thing that always disturbs me. you should have Xg of protein per kg body weight... in my logic it makes no sense. There must be difference if you are an overweight or a buffed dude with 130kg. Thx for making this clear!
The evidence is very weak because humans is very heterogeneous in term of intrinsic capacity of muscle growth... this means you cannot truly differentiate which factors really contributes to better muscle gains in those studies (this also reflected by VERY weak correlations). Probably, long term studies in twins can solve such methodological issue...
Might be a silly question but i still want to ask to be sure: if you're training for strength and not for hypertrophy, do you still need to consume more protein? If so is the protein intake spectrum shown in this video works for it?
I was going to initially have a section on this, but I cut it out as I thought it made the video too long. Anyhow, the real key is that protein most likely enhances strength by way of muscle growth (muscle growth involves the addition of contractile units which enhances force production). In my eyes, that's the only really plausible mechanism. This will be most prominent in the long-term, which is probably why some studies/analyses don't always show as strong of a relationship between protein consumption and strength gains (neural adaptations can cloud things). I say all this to say, yep, the data in this video can be used if the goal is to maximize strength over the long term :)
@@arkapravade7234 you still need a lot of protein for muscle recovery and when you train for strength you still gain some mass but it is typically manifested as increased muscle density and not so much girth. So high protein intake is necessary in either case, as for the exact amount 1.4 should be fine if you're not an elite athelete or something like that
Lots of studies focus on protein needs for muscle growth/maintenance, but little is said of other systemic protein needs. For instance, protein is the 2nd largest component of the brain...how would that figure into the overall need for systemic health.
Good point. Not only brain but organs like the skin etc. enzymes and the immunesystem made out of protein or at least need aminoacids. Dont know why they ignore that important part
Shouldn't protein needs be based on training load (energy used in our training) and energy-balance calorie needs, rather than on body weight? As training load and total daily calorie burn go up, we do more "damage" to our muscles and other protein-using systems (almost everything in the body) and hence we need more protein to repair and then rebuild-supercompensate. A person doing no training and with low levels of daily activity should not need nearly as much protein as someone who is training and has higher activity levels through the day. Basing protein intake recommendations on body weight is nonsensical and studies that do this should be critically examined to see who is funding them...protein supplement suppliers perhaps? The FDA and USDA do not base their recommendations on body weight but on daily calorie needs for energy balance/activity level.
This view is completely understandable, but fascinatingly, the research doesn't clearly support this (as somewhat discussed in the section on training effort/experience). Many of the papers aren't funded either.
Damage is not the primary driver of hypertrophy. No matter how hard you train there's only so much damage you can consciously cause through normal training to your muscles, not enough to consider it a traumatic event which requires more resources, rest and rehabilitation. The variance amongst training protocols shouldn't be that high.
@@peterpan408 yes and it's easier to plan and adhere to a diet when the macros are consistent every day rather than trying to figure out on the fly what you need every single day.
I've been eating more fiber, drinking more water, and taking in more minerals. I do more cardio now. I'm 200lbs and try to get at least 100g of protein per day. Depending how I feel, I'll eat more. Trust your body. Take your time.
this is stupid! ofc theres diffrence ...people dont sleep the same or train equal hard .. and age ye.. u need the same person to do alle the diffrent amount of protien . with excatly the same day schedule
So less body fat = less protein we need? And more carbs? Or i misunderstood something? I thought higher protein on lower body fat secure the muscles 🤔🫡
Good to know that bulking does not change how much protein you need. I have also read (but not been able to verify) that you will gain less fat if you consume more protein in a bulk. If anything, I would say you need to worry a bit less for protein intake, because you are probably going to consume more than when you are maintaining, even if it is just an extra 10g.
Your body has to convert protein into energy efficient enzymes. Carbs are much easier to convert and thus result in higher spikes of insulin, ect. It's recommended to increase protein with your other macros in order to keep people from ballooning due to extra water bloating and additional fat stores due to over estimated surplus. In other words. It's safe and effective to only raise carbs and fats during a bulk. However, it removes the fail safe on your diet and could lead to excess bodyfat compared to a similar diet with higher protein.
When lean bulking I increase protein and carbs and try my best to keep fats the same as maintenance, no sense in giving the body more easily stored fat. Just get at least 0.3g/day per lb bodyweight to support your horomones.
I started seriously lifting / bodybuilding at about age 35 and began researching supplements and protein intake. I used to be obsessed with getting 200 plus grams of protein per day and had to drink at least 3 shakes and incorporate egg whites to meet the minimum daily intake. Got really tired of trying to keep up and kicked that mindset to the curb. I now take in as much as I can from food with an average of one shake a day depending on how I have been eating and training. I still use eggs and egg whites to bump it up when needed but I can tell you that I look and feel better than I ever have. Granted, I have lost a little bit of mass but at 220 lbs. and 5"10" I could afford to lose a little. I am now 190-195 lbs. but I am totally ripped down, with abs popping, a 30-inch waist with that crazy wide shoulder, small waist v taper. So I suggest you find your sweet spot on the protein intake, get the most from your food, and supplement with eggs and protein powder as needed. I am probably only getting 150 grams of protein on a good day and maybe 180-200 on a great day, which again, depends on how I've been eating and training in the last few days and even weeks.
All the way back in the late 50s Steve Reeves was getting 40% of his calories from carbs, he ate plenty of protein but complex carbs are what fueled those long workouts of his. He was also insistent that what you eat the day before a workout matters more than what you eat on the day of, probably observing the time it takes to build up glycogen before we really understood the process.
@Astral-Projector2389 what the hell kind of rebuttal was that? 😂 you think it's likley the other commenter has done something Worse for their brain than Meth. Are you serious.
Question: Let's say you want to gain 10 lbs. of just solid muscle in a year. That is 10 x 454 gm/lb. = 4540 grams of muscle. Now 70% of muscle is just water so take out the water and you are left with 1362 gms. 12% of muscle is non muscle fiber connective tissue, capillaries, red blood cells, white blood cells, plasma, etc. Which leaves you with only 1199 grms of real muscle fibers. Divided by 365 days in a year and you get only 3.3 gm of extra protein needed a day to build 10 pounds of extra muscle! Someone please riddle me that. Is all this protein hype just from the protein mfgrs???
from my experience personally as someone currently doing a bodybuilding cut for a comp l find having higher protein to be essential for keeping my muscle mass and strength. I'm actually on 1.5g protein per pound so way above the recommended. I've even made PR's while on a cut for some minor exercises, all my compounds have decreased but l've kept majority of my strength despite losing more than 10kg and reaching 10% body fat currently. 62kg eating 200g protein and roughly 250g carbs for 2200 calories. I believe the higher protein works mainly for me simply because of the fact l do like an hour and a half of active cardio daily and 15k steps usually as passive cardio. Often endurance athletes need a lot higher protein consumption, as someone who may be a hybrid between endurance and building muscle that may be the reason for my higher protein intake working. This is all just me assuming things though.
So you pr on lateral raises but not deadlift? what happens is you never really push your ''minor'' exercices. And no endurance athlete need more complexe carb calories. For anyone who trains, a chronic stable protein intake is optimal, and you play with carbs or lipids to balance your diet for either bulking, cutting or prepare for a marathon.
@@Theprotocoldwhile endurance athletes obviously need more carbs due to higher energy demand their is actually research confirming that endurance athletes do need to try to be in the higher intake levels of protein to help with recovery. A lot of endurance athletes are actually under consuming protein due to the high carb mindset
@@Theprotocold It's hard to PR on conventional deadlifts when they place a lot of systemic fatigue in my opinion l'm still capable of doing 190kg at 62kg. I've increased strength from originally 50kg to 75kg on back extensions for reps due to them being a relative new exercise on my program. So I would like to think l am pushing on my "minor" exercises. This Is just my personal experience and l'm not saying anyone should follow it but a higher protein intake isn't bad just more expensive. I obviously still have a good amount of carbs and will be increasing them when l do a carb loading phase
Sorry man, but your Tagawa (2020) data is for "all trails" in the lifting context is IRRELEVANT, the data for that study WITH resistance training is almost linear. You are showing multivariate-adjusted for "all triails" (graph G), when you should be showing multivariate-adjusted for "trails with resistance training" (graph H) of the study.
Yeah, this is true and it was something I was going back and forth with in my mind. I agree that graph is better representative of the sample we care about, and if I was to redo things, I'd show that. However, just in case anyone is worried reading this, this wouldn't change any of my statements or conclusions. I mainly included this analysis for completeness. The two other meta-analyses had a better inclusion criteria and provided datapoints that enabled us to see how well the lines fit the data. The Tagawa paper unfortunatley did not, so observing a linear relationship and taking that a face value isn't the best idea in my view. The Nunes paper is a good illustration of this, linear line but very wide confidence intervals with higher intakes (and they provide the spread of datapoints)
@@HouseofHypertrophy Still the BOTH *Tagawa* and the *Nunes* papers show a linear trend up to 2.5 g/kg, it is only at 3g that the *Nunes* study starts showing the widening of confidence. And the *Morton* data points are all over the place after 1.6 and two of the points over 2g are at 0 FFM gains (which is a little bit sus) same on the *Nunes* points over 3g which makes very little sense.
In fact, I do almost all the "wrong" things and am fitter than I ever have been. My health and strength improved so much when I stopped listening to other people and started listening to my body
I've worked out every day for 1 year now. I'm turning 40 this July. The past 5 months straight, I've seen 2lbs of lean muscle mass growth. I consume .75g per lb and maintain a
Hello , i am 56 years and train for 38 years. Hight 6.1 Weight 230lbs Normal protein intake for me is between 100 and 150 grams. Wen i train to look better and want to lose weight/fat I up my protein to about 200 grams. The difference i note when i do this i keep my Muscle. If i dont up it then i lose more muscle . Thats the only thing i noticed. Nice video 👍
One thing I've always wondered about these studies is do they make sure it's not just the added calories in itself that give hypertrophy a boost and not proteins per say. Like do they give double blind suplements to the subjects, one group has added carbs, the other proteins (with calories matched)? And also compare to added carbs, how much of a boost in muscle mass do they get? 10%? 30%? 50%? Would love to be enlighten on that
I saw one paper that checked that, and found that the group that was mainly fed high carbs-low protein got the same results as high protein-low carbs (your body can changed food to make different amino acids) so to be honest - if you have good diet you dont have supplement with protein powder, it should be considered a tool - when you "cutting" you can use it, if you are sick and got no appetite this is a nice way to gain protein and etc.
Unless you are an actual competitive bodybuilder: If you eat a reasonably clean diet, you should be able to tell if you need more protein because you will crave more protein. I don't ear particularly cleanly but I can tell the difference pretty easily. And as long as you keep making steady progress, your training-diet-rest trinity is tuned well enough for your current level of training.
I'm glad it was mentioned about how much you should require for your fat free weight. I'm around 200lbs. There is no way I need 150 to 200 grammes of protein. I probably don't even have 100g most days. Even when I'm carrying a decent amount of muscle.
"I'm around 200lbs. There is no way I need 150 to 200 grammes of protein." Based on what? What is your lean mass? When I was 225lb my lean mass (according to DEXA) was 140lb so I settled on 170g/day. I still consume that daily at 197lbs as my lean mass has not gone down.
@@zerrodefex Protein is calories. 3 calories per gramme of protein. I want to look good, not big. At a guess, my lean body mass is around 170lbs. I don't count the grammes religeously, just have a rough idea but when I was training for muscle I was doing a 100 to 150g and putting on muscle. And losing fat. When I was a young lad and carrying a fairly decent amount of muscle, I doubt I was having a 100g of protein a day. You have to learn how your own body responds. I've known fellas who eat complete rubbish but only have to look at a weight and gain quality muscle and fellas I see in the gym, have a bag of stuff of ready made protein and drinking isotonic and energy drinks, writing down every exericise and weight that they do and look complete shit. The sciences is great, love to learn how stuff works but I've been training over 40 years and the science is just veryifying and explaining what we already knew.
Trained legs to failure- so X grams of protein. Next day skipped workout- X? grams of protein. Next day light workout of just biceps- X? grams of protein. What protein are you consuming, a Complete protein? Can you average the grams over the course of a week? 2 weeks? Bottom line is listen to your body..it will tell you Exactly what you need. Not recovering from last weeks workouts? Try Upping your protein a bit and get more sleep. You can get dialed in...just takes time. 💪💪💪💪
Hey HOH, I would love to see you dig into the research on meal/protein timing. NOT as it relates to muscle anabolism but as it relates to muscle catabolism. There seems to be a pervasive idea that you will experience muscle loss if you don't eat soon after training (within 1-2hrs). I haven't been able to find any substantial evidence supporting this and none of the content creators I trust seem to have covered it. I've had some anecdotal observations from people I've met who are reasonably jacked and who workout in the morning but fast until noon which makes me doubt the idea in its entirety. I would love to see your take on this
Total protein per day matters most, that's why you see guys doing intermittent fasting and still getting jacked. It's just easier though for most people to have multiple smaller meals than trying to stuff themselves in a smaller period of the day. I think though the confusion comes from a study on carb timing where it was shown that your muscles replenish glycogen the fastest within 2 hours of training and some protein with the carbs improves carb absorption and that mutated via word of mouth into protein timing.
I only eat about 160 grams of protein a day 25 grams come from a shake ! I'm ripped have 19" arms 6"4 and 235 pounds . This 1 gram per pound bs is nonsense! It's more like 1 gram per pound of muscle if anything. Oh i take creatine everyday also and never did any juicing in my life.
Odd how do much emphasis is put on 'scientific studies', when scientific concensus changes over time and people generally all have to figure out what works best for them individually anyway. Because it doesn't really matter what the 'science' says, if it doesn't work for me...or you.
It’s clear that high protein is not as needed as many claim. But carbs don’t need to be that high (50%) either. Carbs do have a benefit but I would prioritize fat and protein. Fat is essential for hormones, and even bone health. Vitamin K2, Omega-3, etc from animal fats. Fat also triggers far less insulin (ie fat storage) than many believe (“CICO”).
Not everyone has the same androgen levels Also, calorie and carbohydrate restriction will cause a substantial drop in primary androgens, reducing protein synthesis.
@Everest_Climber plenty of grifters trying to convince us that the laws of thermodynamics somehow don't apply to the human body. Also those watches can't give us the full story, it doesn't know if they steps you take are on a flat surface or an incline or up the stairs and if you're carrying extra weight like a backpack at the time. The only reliable thing is to track the trend over time.
@zerrodefex All carbs do is provide glycogen-based energy to the body. There are plenty of people on low carb and even keto diets who do perfectly fine in the gym
I have noticed a lot of the confusion arises when we start talking pounds. A kg is 2.2 pounds, so when we are being told one gram per pound that is double the intake a person taking 1 gram per kilogram. I see this all the time. Someone weighing 200 pounds is being told to consume 200 grams per day in the states while in the kg system its only 90 grams.
There is definitely not a one size fits all when it comes the amount protein you need to consume. Age, health, activity level, goals.. are all goind to factor in to your personal needs.The older you get the more quality protein you'll need to consume. FYI.. plant protein IS NOT THE SAME AS MEAT/WHEY PROTEIN. You will NOT get the BCCA's from plants that you get from meat/whey. You will have suppliment (alot) to get the same.. even then.. it's a little bit of a crap shoot. 1grm/1lb of desired body weight.. should be a starting point ... You have to experiment with it from there...to see how YOUR body responds. If your not active or only workout lightly once a week.. then.. 1 gram is more than suficiant for most people.. beyond that.. you'll need to factor your level of activity and goals into the amount. This really sohouldnt be a rocket science sort of thing.
Given the ambiguous nature of research results, and relatively small sample sizes in exercise science, why not err on the side of caution - say 2g/kg/day. Because it simply doesn't cost that much. I don't see ANY evidence suggesting that higher protein ranges could be detrimental to gains (probable at some point because carbs are a superior fuel source) so simply, why not?
Great video! I just disagree with you on the protein quality graph. Check out this video: Protein is Not Protein? What I've Learned Debunked from mic the vegan
I don’t count protein or calories. Just eat good and train hard, anything further optimization is just diminishing returns. Also, don’t take protein powder, it’s hard on your liver and will imbalance your amino acids, take collagen peptides or gelatin instead, it will improve your digestion like nothing else.
Just eat food, make it yourself.. eggs, meat, whatnot.. just dont shove yourself into the processed shit.. protein powder isnt neccessary if you eat well.
High protien intake, 2-3 protien shakes a day, and after 10 years i now have stage 1 kidney damage. I was drinking upto 15lt of water per day in summer doing construction, no shortage of water. So do it at own risk.
Your kidney damage ist most likely connected to undetected blood pressure issues. One of the most common „silent killers“ of kidney’s. There are multiple studies on protein intake and kidney health. Look them up to see if there is causality to kidney damage of healthy kidneys and protein shakes. (there is none)
Why would you NOT aim for higher than the highest estimate? Worst case scenario you arent growing more but getting leaner calories. There's no real negative to eat more
All the different conclusions on protein intake made me test the claims of them. I personally felt the best and have seen the best results at around 2.3 g. 1.6g was just to little, everything over 2.5g messed with my digestive system. So I really think the oldschool 2g and more is still the way to go, the studies seem all over the place and inconclusive to me, so I go oldschool on this one. You know, with all the decades worth of Bodybuilders proven it to work.
@@j.e.t.v4016 Yeah you right with that, but I also mean athletes in general and I never once juiced in my life, maybe there is also a subjective portion to what´s best, genetic types that respond different to different dosages and what not
Agreed, past 170g there was no improvement but adding back up to 300g of carbs and I started leaning down very quickly while my lift numbers rose every week.
One thing that gets misconstrued is when you hear "1 gram per lb of bodyweight" you have 300 lb overweight guys out there pounding 300 grams of protein and its just excess for someone who's not in the position to be consuming excess anything. Its based off LEAN body mass as stated in this video. Also its my observation that this model should only be for folks who are ACTUALLY training hard. The average soccer mom and desk dad thats going to the gym 2x a week riding the elliptical and doing 3 sets of bicep curls with 20lb dumbbells does not need to be eating that much protein in my opinion.
Agreed, I base my protein intake off of my lean mass and I've seen no decrease in growth vs when it was based off of total mass despite being around 40-50g/day less. Also agreed about the second point that large amounts of extra protein do little good if you're still mostly sedentary. Even the carnies don't get jacked while sitting on their ass just because they eat nothing but steak every day, like the keto people they just get scrawny.
One of the things most confusing for me is that no one differentiates between Bodyweight and body composition. So this video helped a bit. I weigh 160kg but about 30-40 kg of that is fat (strongman body). Still, getting 200-300g of protein a day without adding a lot of calories seems borderline impossible. Anyone?
If you were a natural body builder you'd do very well to gain 10lbs of lean body weight on 1 year. 15lbs in one year would be phenomenal. Something noob lifters might be able to achieve in their late teens. A body building using PEDs might also be around 10-20lbd of lean mass in a year. Assuming it's all muscle and not extra connective tissues let's just say a hard core life can put on 15lbs. That's 1.25lbs of "muscle" per month. Or 0.29lbs per week.
I find 1.2g kg for me is optimal. Taking any more is a waste of money. Some days i go as low as 0.8g kg and i see no difference. Each person should find there own level, what can afford and what u can eat with ease.
How much muscle you gain isn't noticeable day to day, so you could go down to 0g on some days and you wouldn't notice a difference if all the other days were the same.
@@DILFDylFexactly lol how does someone tell the difference how one day or even a few days of lower protein intake impacts their muscle gain. You can take a dexa scan everyday and the variance would still be nonlinear and it would fluctuate.
You’re are a women, or tiny guy (that’s ok no avance) muscle grow and recover your muscles after a hard work out you need high protein, and yes if I compete early days the last 4 days I eat less protein and more carbs to blow up..
my uptake is 90g a day, I weight 70kg. I measure my uptake by ... sweat ! eat a certain amount of protein (lets say 200g), and then sleep at night, if you wake up at the middle of night with sweat and feel hot, it is too much! now reduce the intake amount to 100g and see if you are still sweat or not. Listen to your body is the best way to take nutrition.
My voice just sounds a little monotone, but I'm working on it :) I was actually a little ill recording the second half of the voiceover, and you might be able to hear the difference from 6:35 onwards compared to before. You may also be able to hear the change in my voiceover across years (check out my first videos if you like). The editing, research, and everything else is just done by me (no AI) :)
@@HouseofHypertrophy I initially thought your voice was AI-generated as well. This perception arises partly because you pronounce sentences in precisely the same manner multiple times, without any variation, not solely because your voice is monotone. However, this demonstrates the remarkable advancements in AI technology. It's becoming increasingly difficult to differentiate between real and artificial voices.
you are allowed to have your opinion, but I disagree with your theory 😊 The body doesnt automatically say that, "oh well lets take half of the protein and convent into carbs" Exess protein is turned into energy/fat or glucose. Halv of it? Where did you get that info from anyway? I would like to see that study. But protein is not only needed to build/repair muscle, it's also needed to dna repair, build bone and produce hormones, so it's essential to get enough when you are trying to build more muscle, it requires more protein for that to happen. So you see the theory of yours doesnt make much sense, unless you are counting the TEF with is only around 10% from protein and not 50% But hey, you are allowed to believe what you want, good day to you sir.
@@aberges spending an extra $2 a day to potentially have a 5-10% benefit on something I spend 15 hours+ a week doing, when my time is worth $50 an hour. These numbers aren't precise but I'm just trying to illustrate why it's very overdetermined to err on the side of caution here.
What about the claim, that was recently made on the Renaissance Periodisation YT-channel, that PED-users need or can do with more protein than natural bodybuilders?
I think what often gets left out is that, while muscle tissue is primarily protein (and water), the processes needed to build muscle require energy, which is most efficiently derived from carbohydrates. There are also other variables that may affect your ability to increase size and/or strength.
This. Do you want the brick layers (mTor) to be eating carbs while they assembly your proteins into a muscle or be munching on half of your protein before it even makes it to the wall?
Dissecting language myths: - Meta-analysis by its nature is as much more prone to be right as it is to be wrong. By compounding results, it compounds the error as well. It is a "educated" version of frequency studies, and "science" does not value it more. Some people do for their own reasons. - Analysing results by themselves do not lead to correct answers, as you cant make correct assertions as you are not controlling the variables. There is so much more protein intake for example than muscle "gains", it is almost irrelevant as a direct comparison. The same goes for testosterone levels. You can have, as my coach used to say, high testosterone and only side effects. Protein is used for at least 5 things in the organism, and NEVER used as its dietary whole. That means NO PROTEIN is used by the body as it is. All dietary protein is broken into amino acids and then the organism will build their own proteins as it always have. Consuming, for example, casein, only make the material for a given set of proteins more available than others, but it does not mean that your organism will use or have "casein" to use, so your protein intake does not directly influences what is done with it. Proteins are used as building blocks for muscles, tissues, hormones, neurotransmitters or not, and other many substances. If your need or DNA make up does one or other as a pattern, your own intake will much differ in result than someone else's. There is NO RELATION whatsoever by the mere ingestion of protein and muscle gain. So many factors beyond that scope have a more influence, and the use of proteins is limited by your body specific DNA, Environment and Lifestyle. The main "truth" based on facts known by biochemistry and biology is that no one would need protein focused diet to achieve ANY goal, be it health or sports, if having a healthy dose of the needed nutrition overall from whole foods. And yeah, what it says is that protein supplements is a scam, and barely never needed if you are not sick or have some disorder that requires you to. And specially, contrary to studies funded by those selling it, you would not need to consume egg whites without the yoke as 2 eggs per day is perfectly healthy and gives you all you need from eggs. That is the problem of "meta analysis". Modern science is "paid for", and you will never find "numerous" studies that are not made to make money to those funding it, for products, books or simple money grants, like the case of Stanford, or the N cases that exempt the food industry, the tobacco industry, or the pharma industry from wrong doing or loss of profit. Most people who find "no reason for someone to make money as they do" will never get numerous replications or peer reviews, because it is not in the interest of "scientists" to keep doing work that gives them no money. Imagine how sad many people would be if you get takes like the one in professor Robert Lustig's work that shows how almost the entire supplement industry is a scam ? He is famous, on RU-vid, he is a doctor, and he sells things based on his work, He follows the pattern, albeit in a more productive way for science, but still making money out of it. But how many more studies you have with no actual "science" in it proving supplements "work" when there is science that shows they dont ?
I'll have a future video on this, but the graph at 4:34 can give you an idea. But I will say if you're eating at least 1.6g/kg, you probably don't need to stress about protein quality :)
list og high quality protein sources: - Eggs - Fish - Lean Meats (beef, lamb, pork etc) - Chicken, duck, goose.. - Dairy products (low fat and low sugar) - Tofu other sources will count as well but remember your body utilizes less of the protein from vegan sources so eat a little more to make up for this, especially if you are vegan Top vegan sources: - Tofu - all kinds of beans and lentils - seeds and nuts enjoy 💪🏼
Thank you for analysing so many papers and your recommendations - I always look forward to the next thought-provoking video. TBH I'm fed up with having to repeatedly work out how much protein I'm getting from various meals & protein powder. If it were possible I'd actually prefer to get my protein from a couple of tablets - most importantly it would save on the washing-up.
