The Smartest Way To Use Protein To Build Muscle (Science Explained)

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How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?
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0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?
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Sources:
Daily Protein Intake:
pubmed.ncbi.nlm.nih.gov/26960...
pubmed.ncbi.nlm.nih.gov/28698...
pubmed.ncbi.nlm.nih.gov/29182...
How Much Protein Can You Absorb in a Single Meal?
www.ncbi.nlm.nih.gov/pmc/arti...
How Much Protein Can You Use in a Single Meal?
pubmed.ncbi.nlm.nih.gov/19056...
pubmed.ncbi.nlm.nih.gov/24257...
pubmed.ncbi.nlm.nih.gov/27511...
www.ncbi.nlm.nih.gov/pmc/arti...
Protein Quality:
pubmed.ncbi.nlm.nih.gov/28534...
pubmed.ncbi.nlm.nih.gov/28382...
Peri-Workout Protein:
pubmed.ncbi.nlm.nih.gov/30702...
Pre-Sleep Protein:
www.mdpi.com/2072-6643/8/12/763
pubmed.ncbi.nlm.nih.gov/29764...
pubmed.ncbi.nlm.nih.gov/28515...
Protein Safety:
jissn.biomedcentral.com/artic...
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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard
-------------------------------
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PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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17 май 2024

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Комментарии : 4,7 тыс.

@JeffNippard 2 года назад

Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!

@connorparks3955 2 года назад

Thanks Jeff love the content

@carlhewitt2449 2 года назад

Literally was googling these questions this week, and here we are. What a guy 🙌🏼

@eghosaomuemu 2 года назад

Thanks a lot, Jeff. I love your videos!

@sebastiangarcia41910 2 года назад

Much needed information

@coledando5872 2 года назад

Jeff your a legend 👏

@TheRealJackMahoffer 2 года назад

Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.

@xdeadwrongxdeadwrong7181 Год назад

Absolutely. For years nobody knows anything about this or doesn't want to share the knowledge. This one video is a blessing.

@mojoron Год назад

Oh hell yeah. All we had were library books and dudes at the gym. So much effort for smaller results.

@ValeryBuchinsky Год назад

Sounds like this applies to any topic one would choose.

@draganpetev4677 Год назад

Not really... Without years of experience no1 can really have a great body without godlike genetics or being on gear... But it's definitely easier nowadays, that much's right!

@Fx_- Год назад

Except research proven longevity diets. High protien is actually proven to reduce human longevity by a lot. The best diet for longevity is low protien, no processed foods, high intake of root veggies like ube… fish like once a week. If you want to gain muscle sure protien… but if you want to live long then body building is the opposite of healthy in many many ways. I stopped in my 30s. Oh and the absolute worse diet is eating like a body builder every 3 hours high protien. Just be clear as to when and how much high protien diets you are willing to tolerate given it greatly reduces logevity. This means you will be in your older years with many health issues…. As oppose to just aging and dying at 100 if random cancer doesnt get you.

@GVS 2 года назад

Great stuff. EVERY beginner lifter should watch this. First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!

@ditz3nfitness 2 года назад

I can imagine the farts at the gym while squatting, and even worse, deadlifting... xD

@GVS 2 года назад

@@ditz3nfitness they're called deadlifts for a reason 🌪🌪🌪🌪

@mrsxber1916 2 года назад

@@GVS hahahaha

@BrainsandGainsPodcast 2 года назад

2g/lb of BW crew checking in from 2010 😭

@GVS 2 года назад

@@BrainsandGainsPodcast RIP social life😂😂

@MnecraftEpicPro Год назад

- Bulking & Recomp: 1.6-2.2g / kg - Cutting: 1.8-2.7g / kg Higher end if lean + train hard, lower if - Best 3-5 meals/day - High protein is not detrimental These tips are negligible if daily protein intake is hit: - Consuming >40g of (casein) protein before bed is good - Can effectively absorb 50-70g protein per meal Vegan stuff: - Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily - Vegan lifters should aim for higher-end of protein ranges

@uvrii Год назад

thank you

@marcbalesprod Год назад

appreciate it

@earlgrey1 Год назад

brooooooo

@kiz__ Год назад

Bro taking more than 40g of protein before bed is fucking stupid as it’s going to spike your body temperature while you sleep fucking your sleep. Shouldn’t take a lot of protein directly before bed.

@ana6975 Год назад

Thank you!!

@Nathan-ft7dj 9 месяцев назад

Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.

@iamsalimg 2 года назад

Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff

@reginald5018 2 года назад

That's something that's consistently set him apart. He delivers quality content, that's visually appealing. Visuals are soo underrated in this industry.

@cufflink44 2 года назад

I appreciate the visuals, but more than anything, I appreciate how Jeff doesn't waste our time with redundant, meandering b.s. He gets right to his points and delivers his content concisely, with excellent organization. That takes planning, but it pays off big time. I wish more content providers would follow his lead.

@reginald5018 2 года назад

@@cufflink44 true. But I've found myself "lost" and "bored" even with the most science backed Workouts videos. A) it's too long B) the creator doesn't do enough to create viewers engagement. This is mainly the reason. They do the " I'll let the video speak for itself" and neglect other important facets

@kishorpatwardhan3219 Год назад

اس وقت میری عمر 55 سال ہے اور میں واقعی میں انگریزی بولنا چاہتا ہوں تو کیا آپ مجھے کوئی مشورہ دے سکتے ہیں؟ میں ہر روز انگریزی پیپر پڑھتا ہوں لیکن میں اس کا اپنی مراٹھی زبان میں ترجمہ نہیں کر سکتا۔ اور میں ہر جملے کا مطلب نہیں سمجھتا اور اپنے سامنے والے سے بات نہیں کرسکتا۔ مجھے آپ کے مشورے کی ضرورت ہے کیونکہ آپ نے یوٹیوب پر انگریزی میں تبصرہ کیا ہے اور اپنی رائے کا اظہار کیا ہے۔ میں نے صرف 10ویں جماعت تک مراٹھی میڈیم میں تعلیم حاصل کی ہے۔

@SecondThought 2 года назад

I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!

@ayyguevara8448 2 года назад

Loved the Alan Macleod episode btw

@brettharter143 2 года назад

No they suck

@ZdravNaukKJV 2 года назад

Awake thou that sleepest, and arise from the dead, and Christ shall give thee light. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PpylUDKrHek.html

@bgreer3067 2 года назад

Hey! I know you, hi

@stephs8665 2 года назад

Oh shit JT!

@Sheepdontbefooled 8 месяцев назад

Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏

@heatherblaire2187 2 месяца назад

Holy sht you’re a tank.

@Sheepdontbefooled 2 месяца назад

@@heatherblaire2187 Thank you! 👊

@lbyoung8420 2 месяца назад

Your story is inspiring, glad you made it out ok man!

@amandastebbins2831 Год назад

Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!

@222MovieMan 2 года назад

I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.

@ePICS8 2 года назад

They don’t do it because they often stick to myths so they can hide the fact they are roids. So they sell a solution in their terms to achieve whatever agenda they put in.

@XsirtX 2 года назад

It's probably because most fitness influencers most likely do not read scientific research themselves. They just say what either is echoed in the fitness industry, or what has worked for them personally.

@222MovieMan 2 года назад

@@XsirtX Definitely. Their ego is in the way of providing their audience with facts backed up by science.

@ellize1998 2 года назад

@@222MovieMan idk not everyone can read and understand them.

@espenstoro 2 года назад

It's one thing to quote studies, it's another thing to understand how it works in any given context. It takes a lot of brains to figure that out. No wonder why there's so much misinformation out there.

@info.avdeshmukh Год назад

This is THE most helpful, well made video on the internet based on pro science and not on any bro science, @jeff Nippard, u dont know how many people u r helping through this ...Thanks a lot ...LOVE from India❤

@CabritinhaJP Год назад

@@blueperson77 get a life

@kamacazi8 Год назад

Here is some dreadful 'bro science' for you. Life has gray areas and you cannot simplify things or research papers into black and white like he does. People don't realize you have to apply it to yourself. He relies on that and makes money of his click bait titles and videos. You have to actually apply 'bro science' to it in order for it to work for you... crazy right? ..... not just 2 sided huh ? ..... = Internet. Those research papers at least in his videos do not show the age of each person, height, weight, genes, nutrition, sleep schedule, experience/years working out. bad habits, smoking, drinking. If they actually did the assumed workouts/schedule. and just filled a questionnaire. And so on. So you have to fill in your own Life into it and see what applies and what DOESN'T!!!!!. And guess what... DO MORE RESEARCH ON YOUR OWN Let that sink in. I'm over 60 .. ok pretty much 70.. but anyway lol You have to apply it to your own lifestyle and body. People just take this for face value, that's the problem. P.S. no, that is my grandson gavin in my profile, not me lol, I do workout though, 25 ish + years !

@jefchristensen3027 Год назад

Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you

@MarioTomicOfficial 2 года назад

Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.

@deeznutzzzzzzzz 2 года назад

frr

@polynesianmovtgp7439 2 года назад

Intermittent fasting + anabolic steroids + protein = no shit your going to see results.

@kushweedfaded 2 года назад

Love the fact that a fitness influencer I follow, follows another influencer I follow lol. You always have great content as well Mario 🙏🏽 thoroughly enjoy watching both channels for knowledge and help

@ranaa36268 2 года назад

Mario you changed my life with your content. Before 2 years, my girlfriend cheated on me and said that I’m dirty because I was fat. In that period I weighed 300lbs. So, I decided to change life. I followed your tips and also I took online diet from website Next level diet and followed their meal and workout plan. I lost over 60lbs in 2years.. I’m feeling great and strong now. People also started to compliment me and I found new and more attractive girl :D Nothing comes overnight, just believe in yourself!

@saiku1695 2 года назад

@@polynesianmovtgp7439 lmao, i fuckin' hate roid dood influencin' people about healthy stuff

@mikeb1303 Год назад

Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!

@Chiara-ep5er Год назад

ay man good for you

@NeroKoso Год назад

Nice job! Keep it up!

@yodamaster757 Год назад

Heck yeah! Nice work

@demiurge6720 Год назад

I love seeing these comments it’s so motivating

@BovisYg Год назад

60 lbs man thats awesome!

@anthenyiscool2758 Год назад

I love that you're a one in a million type of guy. The fact that you don't use your ego to answer anything, your info is properly cited, you use case study reports are all the reasons that I digesting your videos. If everyone took the time to distribute information the RIGHT way, the world would operate and develop at a faster pace.

@DUHRIZEO Год назад

Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.

@antirealm2612 2 года назад

Hi Jeff! I don’t ever post comments on videos, but I would like to thank you so much for providing such quality information for free. You got me into fitness 3 years ago with the technique tuesday and fundamentals series. You’re a real G man. Love ya

@jarde1989 2 года назад

I verified it…. *Owen Ng* literally never post comments lol Glad Jeff saw this! ❤️

@geert1734 2 года назад

@@jarde1989 you are the type of guy that makes the street safe thanks

@hanabiuh7305 2 года назад

00:00Felicidades, es un buen ejemplo. sentadillas son unos HoTsTean.Cam muchas y un buen ejercicio. 5:25 Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world 🌹😉💖 los mortales abian apreciado tan hermosa mujer.😍.

@wutm8565 2 года назад

hey jeff, been vegan for a long while, been lifting even longer.... really appreciate you including the vegan info. you really have one hell of a solid science based channel, thanks for what you do man

@spookybattie 2 года назад

was just thinking that! not many of these include advice for vegans

@vantruongthi9105 2 года назад

@brettharter143 2 года назад

Omg your vegan how mad!!! Yours so special. I was vegan 2 years youll get back on propoer protein eventually cuck

@ethanwalker6531 2 года назад

@@brettharter143 lmao did you have a stroke at the end of that comment from all the animal products you consume?

@aldonyc7176 2 года назад

@@ethanwalker6531 😂😂😂

@Gromic2k Месяц назад

So i need to eat 14 eggs per day. noted

@yotarohoier 9 месяцев назад

Great Video! I was already mainly just focusing on overall intake, but this video was very helpful in breaking down the different confusing information online

@TimeBucks 2 года назад

You explained everything very well

@haroldperezcoronado3569 Год назад

This content is absolutely complete and, so far, scientifically accurate. I’m a doctor and I’ve been training and studying nutrition and exercise for a while now, and this is one of the best videos I’ve seen about this topic. Our body makes the most of protein when we get it steadily throughout the day, so in a three-meal day, it would be better to adjust the scheme to a regular intake value (e.g 40g protein per meal 3 times vs. 100g one meal and 10g the other two). Really good video. PS: sorry about my English. Not my mother language.

@LasagnaLlama Год назад

Just wanna say your English is pretty much perfect. Honestly can’t find anything wrong with it 😁

@brandonarmstrong2053 Год назад

Interesting that the body is optimized best with meals throughout the day. My theory is maybe the body reacts better to an exercise schedule similar to a feeding schedule. Small exercises done throughout the day.

@DavesArchives Год назад

I have a question - since our bodies can only absorb approximately 18-25 grams of protein for every 1 - 1.5 hrs, if I eat a 40 gram protein meal in one sitting, will the rest of the protein be wasted?

@al6r725 Год назад

@@DavesArchives That was discussed in the video, 4:05

@Kevin-ch8fu Год назад

@@LasagnaLlama wtf

@jasmintea8825 Год назад

Me who eats 90g of protein in one sitting because I forgot the rest of the day 🗿

@Blearky Год назад

As someone who is big into sport this year, a student and vegan I just want to say thank you so much for going the extra mile on every of this points. This video is really informative. Keep up the good content brother 💪

@vimtheprotogen2855 Год назад

I really appreciate how well researched you are and how often you cite studies. It's a personal pet peeve of mine when people with a large platform give health advice without citing reputable scientific sources.

@WhaleBones 2 года назад

This was the most straightforward and no fluff video on protein intake I've ever seen. Thanks for making every other cluttered video and article obsolete

@catherinebyrom6307 2 года назад

Precisely this.

@1ragdashaun 7 месяцев назад

Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!

@natebrennan6837 7 месяцев назад

I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on RU-vid.

@denarendall 2 года назад

The quality of content you make is remarkable. This is so informative, so easily digestible, and understandable even for those of us without a background in science. Protein is one of those things that always gives me a headache - so much conflicting info! Thank you for this, Jeff!

@SimplyAkilah96 2 года назад

As a someone who studies sports nutrition, I really enjoyed this! You explained everything very well and covered all the bases

@JamesTaylor117 2 года назад

Have you come across the concept of hyperammonemia in the brain as a result of too much protein consumption as a sports nutrition student?

@SimplyAkilah96 2 года назад

@@JamesTaylor117 I have not, I’ve only really seen that in individuals with kidney failure

@JamesTaylor117 2 года назад

@@SimplyAkilah96 Interesting, thanks

@unnikrishnan9902 2 года назад

Keralite

@user-rc5ns9tn4o Месяц назад

I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.

@PJLeblanc 8 месяцев назад

Love your videos, always well explained and easy to understand.

@yellowfever4 2 года назад

Jeff, you are smashing it. As a UK-based surgeon, researcher and weightlifting enthusiast, I have searched far and wide for someone offering highly practical content fully backed with referenced peer-reviewed studies and presented in a captivating format. I think you standalone at the centre of that Venn diagram; best strength and fitness channel on RU-vid hands down.

@maliamendiola7500 Год назад

You should also look into Natasha Oceane

@heyoxide Год назад

@@maliamendiola7500 what do you think of thomas delauer?

@samb2124 Год назад

I can see how being a researcher and weighlifting enthusiast influenced what you were seeking, but what is the pertinence of the "UK-based surgeon" part?

@ChristopherALloyd Год назад

@@samb2124 I think that he is stating that the youtuber is a credible source. Since drdm is a DR, he himself is credible in the fact that he knows how to discern a peer-reviewed scientifically article himself. To become a surgeon he dedicated years of strenuous study so to have him comment that he believes Jeffs content is credible is giving even more credibility to it.

@yellowfever4 Год назад

@@ChristopherALloyd Thanks for this reply - I couldn't have summarised it any better. This, and also to demonstrate Jeff is having a wide reach internationally with his videos.

@FitLabb 2 года назад

Agree with your take on total daily protein intake amounts & role of distribution thru the day. I’ve also found increasing protein intake a bit during a cut is very effective to maintaining lean muscle mass (assuming the cut is appropriately slow & steady). Spot on info as always Jeff 💪

@gaminikokawalage7124 2 года назад

Yo I seen your comments alot on various lifting channels

@HighTide_808 2 года назад

@@gaminikokawalage7124 cuz he’s trying to grow his channel by spamming everywhere

@pureoceanz8352 2 года назад

You say you agree on “ his take “ yet it’s scientific research, so your agreeing with facts 🤦‍♂️

@FitLabb 2 года назад

@@HighTide_808 What are you talking about…? When have I ever spammed or said a word about my channel anywhere? 🤷‍♂️

@linekos 9 месяцев назад

Oh this puts to rest a lot of my concerns with protein intake. I'm pretty new to working out and have been breaking my brain trying to figure out how to get enough quick and easy protein post-workout when I can't rely on dairy. With ADHD, planning meals is already hard as hell, so being able to know that timing isn't all that important and just making sure to eat different kinds of protein throughout the day is enough makes this a lot easier for me. Still a struggle but it's good to know that I'm not loosing all that much with my inability to meal plan and tendency to scrounge for food so long as that food is meeting my dietary needs.

@ottertubetv9356 7 месяцев назад

Excellent video with links to the resources discussed. This is what the youtube needs.

@PictureFit 2 года назад

This is so hot.

@ItsNicolau 2 года назад

Hey PictureFit, I really like your channel bro! (Saw your comment posted 5 seconds ago and decided to reply haha 😅)

@Yolo-mc2vr 2 года назад

bruh i love your channel. pls more high qual content

@justinji5716 2 года назад

uh, ok PictureFit

@notpresobama1553 2 года назад

I swear you guys are the same person

@LatinAladdin 2 года назад

We love a great sense of humor😭🔥

@realtommy8323 2 года назад

training for like 11 years but still learned a lot from the ebook mentioned in the end and of course all the great free videos on your channel. by far my favorite source of information regarding fitness overall 💪🏽 thanks Jeff!

@Lily2Anna 11 месяцев назад

Now THIS is how to create an educational, fun, and high quality video! That body height / protein detail for recomp was perfect! Very clarifying video, thank you very much! :)

@Martin944turbo 11 месяцев назад

Jeff is the best.

@Lily2Anna 11 месяцев назад

@@Martin944turbo definitely! Glad RU-vid algo knows 🙌🏼

@jaredbogart5461 Год назад

I've watched a few different channels on health and fitness. This is by far one of the best. Seems credible, good pacing, good tone. I also love how relaxed the explanations are. Some channels just say do this because nothing else will work for you. The way you explain it is much more realistic. Thanks for your time and efforts. Subscribed.

@sergiotlx 2 месяца назад

Can you recommend other channels that are also scientifically rigorous? I find too many viral videos with questionable sources. It’s hard to identify legit information nowadays.

@cttaylor01 Год назад

The cuts at the beginning were really well done. That's the kind of content that takes time to do and makes your videos stand out as "professional" whatever that means.

@aabahdjfisosososos 2 года назад

Hello Jeff. You probably won’t see this but I’ve massively improved my lifting simply by watching your videos. I struggled a lot of benching and squatting and failed sets because I was scared or had bad form. It was scary especially my squat where I got to depth then I was stuck, the bar fell off and I felt like I was going to die. I can proudly say that I can do my former fails with ease now. God bless you man, never stop.

@nemaa644 Год назад

This is great! Thank you for making this video. I was so confused with all of the content on social media about how much protein to eat, when to eat it and such. I want to purchase one of the programs you offer, however, I’m not sure which to get. I use to go to the gym a lot, about 3-4 years ago and I mainly did cardio plus weights here and there. I lost a lot of weight but not gained much muscle by doing that. Now I would love to lose all of this weight that I’ve gained throughout the years but at the same time gain muscle (especially on my lower body, focusing on glutes) and get stronger. Which of the problems better suits me?

@hanssarpei5684 Год назад

Jeff, I can not stress out how thankful I am for all the hard work you put into your videos, to make a complex topic easy to understand for us.

@jamesweiland3214 2 года назад

Thank you for including comments about plant-based diets and intermittent fasting, Jeff! I do both of these and it is sometimes difficult to cut through the highly-charged BS and get to real, clinical studies. I look forward to your next video!

@patb5266 2 года назад

Plant based intermittent fasting? I really don't see how that works as IF is specifically designed for ketogenic diets as carb based diets with IF will result in huge glycogen swings and pulses. Your pancreas will not like this and it's and easy way to decrease insulin sensitivity and push yourself towards type 2 diabetes will prolonged use. If you can make it work that's great but the science and use of IF does not support this.

@jamesweiland3214 2 года назад

@@patb5266 I think you may have read too much into it. I eat only plants, but that doesn't mean that I am eating a high carb diet. Plant-based does not necessarily equal high carb. In fact, I have found that with how much fiber I take in, the net carbs are pretty low. As long as my diet doesn't consist of a majority of grains, my carb intake is really low.

@rewanthony8202 День назад

Couldn't be more impressed and grateful for not just excellent, well-sourced info, but so well conveyed without ego or time wasting. Thank you!

@josiahholsey9160 5 месяцев назад

Not one piece of bro science. Just a comparison of peer reviewed articles, AND you managed to make it interesting!!! Excellent video from start to finish man.

@neophenom Год назад

I am glad that there's so much information available for this. I have struggled with my weight all my life. I have been able to manage it for a while, but it has been getting harder. I am 40 now, and want to give a shot a a real body change. Discipline hasn't been an issue before, but the information is what trips me. I have been searching for information and videos like this hoping to start my journey with as much education as possible.

@sarahamber9943 2 года назад

As always, I love how you provide clear, science based, simplified explanations! Makes it so much easier to understand these concepts

@johkonut 23 часа назад

So clearly laid out and so well produced. Bravo!

@ericichens 5 месяцев назад

Great content! Keep it coming! Your macro app is killer as well. Prolly get your book soon too. I guess im all in on quality content. Thanks man!

@drinkinclear3100 2 года назад

I am simply amazed by how good your videos are. The amount of research and shear quality is amazing. I especially liked this video as it felt much slower passed than the others. Thanks Jeff!

@MrCrazzK Год назад

I rarely comment videos, but i have to give you this one! Perfect video, good and complete information backed by research, touched on pretty much all topics of protein with some depth to it( in a 10 min video) and of course with great editing skills which keeps it even more interesting. Congrats. Coming from a certified sports nutritionist.

@allisoncarroll3734 Год назад

Thanks, love the videos! This is what I can do for now. I've listened to you ( & Steph) for years. The research and amount of time you put in really shows.

@jackthechristian2820 Год назад

money

@zachariahwilson5403 Год назад

@@jackthechristian2820 bro paid money for a old ass vid

@devwork247 Год назад

@@zachariahwilson5403 people pay money for "old ass" books? wtf is your point? jfc people on the internet love to hate

@zachariahwilson5403 Год назад

@@devwork247 the guy aint gonna see it , what is the point of giving it ...

@hoffthechain3653 Год назад

@@zachariahwilson5403 because you genuinely appreciate his work? lol. rugged individualism at its finest. do you just act like a total dick when no ones watching?

@jonathanmounce6008 9 месяцев назад

This was a very great informational video! I do have one question though: at 9:30, where do you get the 90% figure? Is it calculated or is it mostly illustrative?

@Toolz1980 2 года назад

Great stuff! Love that you include more options and ways to achieve a good protein intake than just "eat this amount of chicken breast and blend up 12 bananas". Also love that you take the time to break down scientific research to information anybody can understand, albeit sometimes I need to see and listen to it again to fully understand. I recently started working on muscle growth and this kind of information helps me to figure out what I need to maximize my training and understand why sometimes things just don't work as I hope they do. And I also love that you mention vegan whey, that's often left out. As I recently went vegan due to health issues I am really interested in more information on working all kinds of aspects of diets and exercise into my daily routine. Keep it up, I will get around to buying your program soon!

@joshuageelen7301 2 года назад

As I'm just starting out my cut phase after a successful bulk, this video is SO helpful. Thanks for providing me with this valuable info Jeff.

@kimonastheodoropoulos7253 2 года назад

Me too, I literally planned to go on a recomp-cutting phase tomorrow after a 30lbs+ bulking period. This video solved quite a lot of doubts I had.

@BluEyedRaven Год назад

The research on this video is just insane. Wow. Amazing job Jeff. Thank you so much for the info!

@mikester24622 9 месяцев назад

Get this man a protein shake!! 💪🏼 I appreciate your videos. Can’t believe how well developed your body is at such a young age. Great job all around!

@merpme1258 2 года назад

Amazing content as always - thank you Jeff!! I just started your high frequency full body program yesterday. This video couldn’t have come at a better time!

@shmuckling 2 года назад

I really like the "1 gram for centimeter of height" method, it really gets around the body fat percentage variable.

@nullnull295 2 года назад

height or width? :)

@ClaimClam 2 года назад

@@nullnull295 height

@Jd-di8xv 2 года назад

That works out to roughly 1.2g per lb for me

@shmuckling 2 года назад

@@Jd-di8xv Oh, you must be on the slim side. I'm a little fat. :D

@Jd-di8xv 2 года назад

@@shmuckling Hahaha for sure, we’re all workin on ourselves tho

@heehee2929 Год назад

Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format. 👍

@Medellinpapi 8 месяцев назад

Best channel on bodybuilding info, seriously

@LiftingGeek Год назад

Good morning, Jeff. Thank you for this video and the time/research put into it. Your content is consistently sharp, on point, and very useful to me. Hope you are doing well and let us all keep lifting and pushing forward.

@Stilletos96 2 года назад

Consistently blown away by the production (and information) quality of your videos. Thanks so much for sharing 💪🏻

@thatfreckledchic9937 11 месяцев назад

by faaaaar the besstttttttt and most detailed video that even I as a beginner could understand after had watched literally tons of them on youtube. THANK YOU SO MUCH!!

@Evan-ph7jh 2 года назад

Amazing video! The amount of research, time, and effort you put into your videos is admirable. Thank you for all you do for the fitness community. Hope you’re doing well Jeff!

@masterjaques4440 2 года назад

This 1 video gives more information on protein than the 100s I have watched over the course of 2 years. Great work as always Jorf

@Thecando Год назад

Really great video. The quality of your research and how you present it is always refreshing to me. Thank you!

@ninaaleksic7298 Год назад

your vids are so in depth, cant imagine how long each takes. Real one out here 👏

@sheldonsisombath7323 2 года назад

The quality of these videos are insane! From the information covered to the camera work and quality, everything is spot on

@legacyZon 2 года назад

I started going to the gym again after 2 years and happened to find your channel. So much good information and science based too so thank you for that! One thing is, as a uni student living in a dormitory, it is so hard to manage food/diet. Would love to see a meal prep video targeted towards students (price friendly and high in protein and time efficient)! Would really appreciate it if you could make a video on it!

@dislikebutton1712 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dEzO1MTKUbU.html No problem brah

@Juan_deep Год назад

Same off shoulder surgery post op 2 years later

@albothug221 Год назад

How’s it been 2 months in?

@jackconnor6172 Год назад

base your meals around meat, cook a larger amount, put it in the fridge and you don't have to spend time cooking a few following days.

@Pube83 Год назад

I'd say just watch your overall calorie intake and supplement with whey protein...it's the easiest and cheapest way if you don't have a personal kitchen. Aim for eggs, tacos, burgers, sandwiches...anything with a fair amount of animal protein. BUT skip the calorie loaded sweet drinks and empty calorie sides.

@T-ice Год назад

I dont understand why we dont learn this in school because this def more usefull for everyone then other things we do learn in school what we will never use in the rest of our life. Jeff your amazing. Best teacher i’ve ever had

@revertfpv2928 Год назад

Your content is so good I want to buy something from your store just for the sake of supporting you

@SomeRedDame Год назад

Thank you for making this video, it's extremely helpful even when I'm struggling against my own eating disorders while still weightlifting recreationally. I have a hard time getting myself to eat anything which I know is detrimental to any hopes of building muscle and decreasing fat. It helps to have an idea of the protein intake I should shoot for, and I always appreciate whey protein shakes to supplement my lack of intake. I also appreciate the demo meals you showed for cutting and recomp as they're very much up my alley, I just have to remind myself of those options. Love your channel, thank you!

@UnrealSickness 5 месяцев назад

All the guys on steroids LOL 😆

@AnjuliMack Год назад

Great video as always Jeff! Love the compilation at the start too. Currently in a build phase at 2500 cals and 2g protein per KG :) Feeling great!

@Niko_levelup Год назад

Thank you so much Jeff! I cannot describe here how helpful your channel and work is for us! I hope you're well paid by RU-vid, and send us a link, where we can donate money for such a gold information! I don't understand How people might train and eat wrong with such information available!

@eddiwinz7483 Год назад

This video made evrything so much more clear and made it interesting while making it short. I love this.

@kieranrogers7779 2 года назад

Thanks Jeff! This video answered so many questions I had and didn't even think to have. The pyramid breakdown at the end was absolute gold and will help me with my upcoming meal plans. I've been using your intermediate training guide and am now getting into a focussed meal plan in combination.

@Need_a_Fence 2 года назад

I have a question. How are u able to eat about 120g of protein in meals? I have about half about it with around 60-70 gram

@jayin2344 2 года назад

Watched your stories on IG on how much work you put into this vid and I must say it's worth it - one of the most researched and well explained video about protein 👏🏼 I really learnt a lot more from this! I bet you're glad it's all over making this but I must say how much I'm looking forward to more. 😄👏🏼

@kovulion7777 Год назад

There's something very clean in Jeff's voice and his home, it's as clean as his videos

@JaysNest 2 года назад

I appreciate this 🙏 I’m currently building muscle and struggling to get protein in. I’ve been lifting for 6 months now and I’m ready to focus in on sharpening my nutrition. This really broke down everything in an easy way to understand for this newb. Gratitude!!

@agoniavr 2 года назад

This video comes at the perfect time! I'm usually around 76-80kg at 185cm tall, and I've recently started taking the gym more seriously with a PPL split while also going vegan for the entire 2022 to challenge myself. Finding protein required learning to eat new foods and the videos I saw so far made it feel like if I didn't get at least 150-160gr of protein I'd be lacking my daily bulking dose. With this video I feel more comfortable even if rn I'm around 120-140 grams, but making sure I mix my protein sources to have a complete profile and not just one source. Thank you Jeff for the super valuable information, been following for a while and the quality in your videos is unmatched and never disappoints!

@sampetersson5887 2 года назад

Try carnviovore diet after your vegan lifestyle. You will se incredible result and overall health benedits

@adnanshamsi4894 9 месяцев назад

Great video Jeff! Thanks!

@loaf_loaf_loaf148 10 месяцев назад

As someone that has a hard time understanding all of these protein factors, this is one of the best videos I have seen on the subject.

@vivsters96 2 года назад

Thanks so much for always including links to the articles in your description! As an aside, it's disappointing that so many studies use exclusively male samples. Studies have shown legitimate differences in the way men and women operate. I'm always left wondering if research using all male samples is truly representative of female physiology. In any case, thanks for the great video as always!

@kingderpygoat Год назад

I actually thought this would be another "boring" mundane science video about muscle growth but this was actually really interesting and entertaining, Thanks for the info!

@RTM950 15 дней назад

Great video, Jeff. As usual. Just wondering how you came up with the 90% number, regarding the importance of protein distribution and total daily protein intake. I'm not disputing that these are probably the 2 most important factors as far as protein consumption is concerned, but why 90%?

@hamzasabir927 Год назад

This video was so good that for the first time I'm enjoying listening to someone who knows what he's talking about, specially with sources, thanks a lot (you gained a fan today 😌)

@SergeyLifts 2 года назад

Every time Jeff posts a video I know it's always high quality content 👌

@zesky1822 Год назад

Extreme informative. As a beginner, I can’t thank you enough for taking the confusion out of protein.

@bens_beginning 10 месяцев назад

Unbelievable amount of quality information Jeff, thanks.

@andreashellmuth7739 9 часов назад

No longitudinal studies on effects of high protein references here but obviously still encouraging that those 8 week ones didnt show detrimental effects to commonly used blood markers Thanks so much Jeff!

@rasalresid9147 2 года назад

Thank you Jeff. It was very helpful video. I learned that building muscle is slow process and that's what I really don't like about it. Also I didn't have proper diet for so long time. Didn't have clue about protein, carbs etc.. I was doing everything wrong and had to invest in meal plan. I went with this Next Level Diet. It's good for now. If you guys have some other meal plans feel free to recommend it but it cant be expensive.

@james1098778910 2 года назад

You really don't need a meal plan. Eat enough, get your protein, train, rest, and you're building muscle.

@jacobramirez4894 Год назад

How much do they pay you

@rasalresid9147 Год назад

@@james1098778910 okay, thanks for these advices, but I really think I need a meal plan

@rasalresid9147 Год назад

@@jacobramirez4894 Nobody is paying me, but I would be glad if I got some extra money to be honest. But nobody is so kind to give me something for free...

@james1098778910 Год назад

@@rasalresid9147 no. You don't. You need to get your protein, and you need to get enough calories. I know loads of jacked people, and no one ever bought a meal plan.

@justaperson8286 2 года назад

Great content as always Jeff. I do question the higher protein diets as they pertain to mTOR activation and the health risks associated with this. It would be good to hear your thoughts on this aspect.

@seinfields Год назад

I feel like that mostly has to do with getting your protein mostly from animal sources, specifically red meat. High protein diets are, like the video said, perfectly safe

@dols94 Год назад

So glad I found this guy.

@PAllen77 11 месяцев назад

This gentleman’s content surpasses the realm of merely giving us “how-to” discussion on physically fit and maximizing gains; it moves into the realm of the fascinating science of being human. Well done!

@arkw125 Год назад

Hey Jeff we really appreciate your hard work for bringing us this absolute valuable information.

@forwardflash100 2 года назад

Great job Jeff with articulating this video, the way you break things down makes it very easy to understand without feeling overwhelmed. Bro-Steph was FTW 😂

@user-vs5ij5up3x 3 месяца назад

Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format.