Dr. Gains, I’ve mentally discarded a massive chunk of my muscle gain/protein-intake knowledge because of this information-dense knowledge you just bestowed upon us! Checking in with you in the next 6 months to put this to the test for myself. THANK YOU!
You’re over complicating a very easy process . It’s interesting to know what happens in such detail. The studies you refer to m did they do , double blind trials .. people following exact same workouts , and different types of workouts , exact foods eaten , and compare gains , be it size , ( I’m not interested in being huge competition type ) , strength, strong man , , endurance type training , person wanting to reduce body fat , have muscle definition but overly big … if not then everything your citing is irrelevant
Bro.. angry much? Obviously you can't appreciate the level of info. He obviously knows what he's talking about. You don't get full ride medical scholarships if you're stupid.
I wish you would have linked the studies so we can investigate them to see how they came to these conclusions. The first thing you mentioned, on protein timing, seemed like there would be a lot of confounding factors and I wanted to see how they controlled for these, but I wasn't able to find these results on google
This is exactly what I already wrote in my comment. With regard to the importance of having pre- and middle workout protein intake the same paper that you quoted a couple of times provides a different advice, at least for regular people: "Total protein and calorie intake appears to be the most important consideration when it comes to promoting positive adaptations to resistance training, and the impact of timing strategies (immediately before or immediately after) to heighten these adaptations in non-athletic populations appears to be minimal." 'International Society of Sports Nutrition Position Stand: protein and exercise', Ralf Jäger et al. (page 10 in the pdf of the paper).
I hate the way I feel during workouts if I eat before the workout. I'd rather just eliminate the supplements, eat healthy, workout consistently and reap the gains. I'll save money and my sanity.
The protein requirements of humans can be readily met by a vegetarian diet with no particular effort required to combine proteins or to carefully select foods for each particular meal. The main protein foods in a vegan diet are the pulses (peas, beans and lentils), nuts, seeds and grains, all of which are relatively energy dense. As the average protein level in pulses is 27% of calories; in nuts and seeds 13%; and in grains 12%, it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met. Not only is plant protein sufficient, it is often SUPERIOR to animal protein. Excessive protein consumption is now strongly linked to bone weakness and osteoporosis. Studies done on calcium loss have shown that as protein consumption increases, so does calcium loss. Not only that, the protein in meat (which is higher in the sulphur-containing amino acids) causes a GREATER calcium loss than the same quantity of protein in soya beans ! So for preventing calcium loss and the possibility of osteoporosis, plant protein is superior to animal protein. THE WORD ON PROTEIN COMPLEMENTARITY IS: FORGET IT. The whole idea that this is necessary is a myth. Frances Moore Lappe has now essentially reversed herself on this issue, saying that getting enough protein "is much easier than I thought." It's good to get a variety of foods, because you need all the various vitamins and minerals - not because of protein. If you get plenty of a variety of plant foods, regardless of your combining techniques (or lack thereof,) and you get enough calories (not too difficult for most of us,) it's almost impossible to be protein deficient. Protein is one of the easiest nutrients to get.
@Geostruth Well, perhaps you misunderstood my friend, because I specifically say to NOT eat any food before a workout. The only thing you should take right before a workout are free amino acids... which function at far smaller relative doses than intact protein. A full "serving" of the Perform amino acids I take before a workout can be mixed into a couple tablespoons of water. It's not at all like taking 20+ grams of protein with milk. So you won't get any of the heaviness or nausea that many people feel if they eat right before a workout. Still, with that said, there's nothing wrong with working out without supplements. If you're eating a high-protein diet you'll still build muscle. Just not as much as you otherwise could.
@@DrGains if the benefit of EAAs is to get amino acids in your blood with no sluggishness how do they actually build more muscle if you’re still getting enough protein? Protein from food is still going to break down and if timed right, definitely absorbed the same.
@@DrGains I'm 65 and just started strength training 6 months ago. The gains I've made so far is very significant. The strength and physique I'm working to achieve is manifesting. When I first started 6 months ago, I struggled to bench 140 one rep. I now bench 240 twelve reps. I struggled to curl 50 for one rep. Now I'm able to curl 100 for ten reps. I had a pop gutt, I now have a six pack and look better than a lot of young men. So when you say that I can't gain as much without supplements, I'm not convinced yet. The way things are progressing, I should reach my goals within the next 6 months. Some say I'm only progressing like this because I'm a newbie. I say it's because I've made a commitment to workout consistently. The gains I'm leaving on the table because of no supplements has to be minimal. I'm glad you replied, and yes I did misunderstand your pre-workout suggestion. I apologize. It may take a little longer to gain muscle without the supplements, but I'm patient. Also, considering my age and preexisting health issues, supplements may be more harmful than helpful for me. Not to mention the extra expense involved. I'm a senior citizen on a fixed income. Social security and a small government pension. I can't afford anything extra. I'm grateful that my apartment complex has a complete gym, because I'd struggle to pay for a gym membership. But I definitely don't know it all. I guess I'm just satisfied with the gains I'm making. I sincerely believe that I will continue making gains as long as I put in the work. I sincerely respect your reply and cannot discount it. I also appreciate you sharing your knowledge. I've watched a lot of your content and gained knowledge from it.
Science is almost NEVER hard and fast. Two thirds of it changes every two years. It's not really science. This is why a large group of international scientists wants to improve the scientific process. No luck yet... the powers that be want to keep things just as they are...
I would like to see you debate on this with thomas delauer and mike israetel. All this information seem to be valid and i believe you are right but there is so much studies that conflict with each other that is hard to know what’s true. I think we could all benefit from a video like that. The info you give us in this video is worth a try and seem to be valid thought, it makes sense a lot. See you in a couple months with my results 🤠
I feel a lot of these studies are not high quality. That is no offense as to carry out studies with high numbers and keeping confounding variables down and applying valid statistically analysis is difficult. But overall none of the above are real mistakes. They are just the icing on the cake. The studies on protein absorption is particularly poor and what happens in the liver is complex. The biggest factors are take enough protein per day (mostly by food) and work out hard and to failure and add some Creatinine.
The majority of the studies I cite can be found in the International Society of Sports Nutrition's Stance on Protein and Exercise. AKA they're pretty much the definitions of high quality for exercise science research.
@@DrGains No this is incorrect. This journal is not of the highest impact factor. But actually that is irrelevant. What's relavant is the power of a study. Is it level 1a evidence or is it a 2 or a 3. Is is a Metanalysis of DBRCTs. These are difficult and expensive so not many can be of that level. Therefore just quoting a paper because it's in that journal does not mean it's of high value. However it still may be of highest value in the field as a DBRCT with large numbers can't be done.
Cringe way to earn money..... Every experienced person who workouts knows 97% of gains are achieved with proper training, proper diet with maybe just whey, creatine as supplements, and proper sleep .... Rest supplements might have an effect but r insignificant and not worth spending money onn... If anyone wants supplements whey protein and creatine r sufficient..... no need for any other supplement.... Unless u got cash growing on trees... Lots of beginners watching this video will now be convinced to buy all those supplements, which is just a waste of money compared to the miniscule gains they provide....
I bought the Perform pre work out protein for $72 for 6.7 once tub. The ingredients in a serving are; sodium chloride 45 mg, potassium chloride 12mg, performance blend 3852 grams includes 11 L type amino acids including creatine monohydrate, caffeine anhydrous, 150 mg stevia leaf extract. 60 MG of caffeine and beet root powder for color (the label doesn't say if the beet root powder contains nitric oxcid or not the commercial for beets always states beets contain nitric oxcid or NO). When you order they don't include the discount when it says you get a 35% discount for 1st order. And they automatically sign you up for continuous ordering of there products. Seems like not too trust worthy. I haven't tried the product yet but I will give it a few weeks to see if there is a difference.
Thanks Dr. Gains! My opinion... I think taking some whey isolate 30 minutes before (allowing for digestion to break into amino acids), some with a simple carb during, and some after will cover your bases economically (probably not optimally). Just be careful of getting an upset stomach if you are elevating your heart rate significantly while training. Make sure to not take to much in during the training session as it will over stress your digestion. One scoop of Optimum Nutrition Gold Standard Whey should take care of your pre and during training needs. Just google the amino acid profile for this product. Perhaps what Dr. Gains recommends is better, but it is quite a bit more expensive. Before bed, just eat a good sized serving of cottage cheese, it's loaded with slow digesting casein protein.
I do it with 60-70 minutes before and outright using concentrate. Your muscles grow anyways when you're resting the most, not during workout, extra EAAs can be a neat little trick for some extra growth but I don't think you should care THAT much about it.
Content is great and informative. I just want to make note of something. At 14:36 Dr. Gains references the breakdown of EAA's in one of the recommended products, but on the websites page it's shown as a "blend" so where did these values come from?
At 14:36 you list the EAAs in Perform but you include Citruline (not EAA) and are missing Tryptophan FYI. Not sure if that is what's actually in Perform tho
Some of the info presented in this video is contrary to what other Fitness RU-vidrs suggest like Jeff Nippard, Dr. Mike and others. Would like to see the link to the sources cited.
All the research links are provided as in-text hyperlinks in the corresponding blog post in my All-Access Basic Membership. You can use the code PROTEIN-VID for 1 free month if all you want to do is access the research links & protein cheat sheet. Sorry for the extra step, but there are literally close to 100 articles that went into this video, so they wouldn't fit in the video description even if I wanted to take up the whole thing with research links. Which would ruin the video's SEO. And of course I'd also like people to get exposed to all the other amazing content on my membership platform 😊
*Very comprehensive and informative video which will benefit those who are SO determined to build muscle that they don't think about anything else, like LIVING and are a MAJOR bore to talk to because they have nothing else to say! For the rest of us, all that insanity talk before/after, this/that, is just SLEEP INDUCING! Eat well, exercise daily, take your proteins ANY time you want, AND LIVE YOUR LIFE to the full because it is MUCH more important than just building every possible micron of muscle!*
**UPDATE** In addition to the Protein Cheat Sheet download, I've also written up a blog post for this video that includes ALL of the research article links I referenced as in-text hyperlinks! You'll find both in the Dr. Gains All-Access Basic Membership platform under the "Techniques, Principles & Theory" section - so jump on and download yours today! 👉www.dr-gains.com/all-access (the membership is just $9.95 per month and gives you access to a crazy amount of premium content... but if all you want is the cheat sheet and/or research links, you can use the code PROTEIN-VID to get 1 FREE month of access and then just cancel the membership so that you don't have to pay anything at all 🤙
According to my smart scale@@sentesues9383 Per my smart scale, averaging about 2.5 lbs a month, so if this rate continues, in less than two years I will restore the fifty pounds of muscle I lost when I had to quit Rugby and weightlifting to attend to my mother. But the really exciting change is that by adding l-citrulline in the mornings, I have been breaking through previous limits; for over 1 1/2 years I was "stuck" at 110 lbs max on my spider barbell curls, now maxing out at 140 lbs, was "stuck" at 225 - 270 lbs calf raises, now easily doing 295 lbs, and so on. So, yeah, feeling great. My only regret is the suits and sportcoats I had fitted a few months ago, are beginning to feel tight at the back and shoulders - I should have held off on that.
Per my smart scale, I'm averaging an increase of 2.5 lbs of muscle mass per month, so, at this rate, I will regain the 50 lbs of muscle I lost, when I discontinued weightlifting and rugby to take care of my mother, in less than two years. By adding l-citrulline in the mornings, I'm also breaking past plateaus - I had been "stuck" at 110 lbs for spider barbell curls, and now I'm maxing at 140 lbs; likewise, I had been "stuck" at 225-270 lbs for calf raises, now easily doing 295 lbs, and so on. @@sentesues9383
I appreciate the research. However years of watching experience guys troubleshoot these things rather than relying on a study has proven that there is no true anabolic window you don't need to ingest protein during your workout you don't need to ingest it before your workout and most other things like supplementation are not even required if you have a full balanced diet. The thing about studies and research is that the are always flawed and in this particular case a lot of these studies do not stand up against the decades and thousands of lifters who actually shown the opposite. It's strange to me because most people who talk about these things being mistakes are also never bigger than the people who say that these mistakes don't actually exist. So take with that what you will but I'm going to take this with biggest grain of salt like a piece of Himalayan sea salt.😂
These "studies showed" label anabolic window stuff is just pure marketing strategy in the fitness industry the supplements that really matters is the Protein powder and a creatine with a balanced protein rich diet and a consistency in workout throughout the week/month/years. Anabolic window myth is just too pricey imagine chugging 3 different kinds of protein in a day that's absurd
Dr. Gains you really should start reviewing supplement companies and compare them to each other, personally I'd like to know what do you think of "Myprotein".
Do you recommend that the EAA's take the place of some of your daily protein intake? For instance, let's say you take 20 grams (divided into the 2 doses) of the EAA supplement you suggeest. Should you decrease your daily requirement by 20 grams?
I appreciate the info but have to call you out on EAA product Rip-off. Naked PB provide equivalent eaa profile as your amino perform at 10 percent cost…not gonna drag you through the mud over this just because of the great exercise content you have been providing till now.
Not sure why you're calling it a "rip-off"... because it's absolutely not. It's a proprietary patented product with tons of research behind it. There are also many extremely important differences with the product you mentioned, and it doesn't even come close to providing the same benefits. First, those EAAs listed are not in the form of free amino acids. They're part of intact protein, which - as I go over in depth in the video - are only about 25% as effective for acute pre- and intra-workout use, even when in the form of whey isolate. Second, the EAA profile is FAR from equivalent. It does not have Leucine (or any of the BCAAs) in the highest concentration (or even the 2nd or 3rd highest).. which is the single most important factor in determining the EAA ratio's effectiveness at triggering muscle protein synthesis. And the rest of the ratio isn't even close to the same. The only similarity is that it does include all the EAAs, which is a benefit. But you greatly underestimate the importance of that specific ratio. It's MORE important even than the gross quantity of each individual EAA considered in isolation. As one example, the boost in the dopamine precursor and inhibition of seratonin to enhance energy and endurance will not happen with Naked PB, or even whey protein or other EAA profiles. Sure, you can build muscle with Naked PB. You can build muscle with just the protein you get from whole foods. But it's definitely not comparable to Perform. Perform is expensive for sure... but so is all the research that's gone into making it the best possible pre- and mid-workout supplement that you could take. You pay for what you get is really an inescapable rule. And to say it's a rip-off product is just really far off base.
@DrGains Doc, some of us have to make these decisions on a financial basis. Being that someone like myself, will not receive any compensation back. Meaning it is not in any way a business type investment. So, I tend to factor how much better a product is claimed to be than others, then compare costs. In the case if the eaas, I found a product 90% less in price. I know it is not as good as the one you suggest. However, I also know you do not make a case for your recommendation being 9 times as effective. Thanks for all you do. Just offering a different perspective.
Only downfall is that constantly taking protein throughout the day keeps your insulin levels high and doesn't allow for intermittent fasting. Two very important aspects to over all health.
I don’t see why you couldn’t take all these doses within an 8 hour window and still get 16hrs of fasting in. I’ve been considering doing this protocol but if I do the “bed time” dose would be no later than 8pm.
Eh IF doesn't really boast any special benifits as far as body composition goes. Even hormones aren't as important as caloric deficit lol. I guess for some people IF works better to control and stick to a deficit. But I got to around 13 or 14 body fat percentage with frequent high protein meals, and get ready for this....... 150 to 175 grams of carbs a day 😮. I don't know anyone who does keto or IF that looks like they have hit 15 to 20 percent body fat (personally). I'd assume that if fasting really jacks up GH, test, ect, that third world countries would be full of jacked people lmao
Wow. Life is much better place when find a little balance. 80/20 rule. Dial it in during the week…then live a little on the weekends. And it includes several of those “no”’s
Guess this disproves evolution, since there's no way in hell your ancient ancestors evolved an optimized health and fitness program that corresponds to what this video suggests. It was eat what you can, when you can. Suddenly, we find out that a pre-hunt (pre-workout) dose of free-form amino acids works best. Then, after your hunt (workout), when you have your prey, don't eat it for 4 hours. Instead, drink some whey concentrate and isolate you derived from the caribou milk you harvested earlier, while trying to rest as other predators and scavengers try to steal your kill from you. And, before you go to bed, isolate some casein from that wildebeest milk you were able to glom just as the sun was going down and drink that. And make sure you sleep a full 8 hours. Do this religiously for millions of years to make sure your progeny get their biology dialed into the program, and voila!...here we are today! Ain't Mother Nature grand? Gotta wonder how the human race ever made it without all this optimized science.🤔
Here's a good example of overanalyzing things.. just train, eat your protein and sleep. Don't buy into any of the supplement crap besides real food and protein.
I dunno man: sure, you're referencing lots of studies of biopsies from immediately after workouts and stuff. But from a practical standpoint, after a year of strength training, would use of stuff like BCAA mixes (vs. just good old whey) and using them before and during a workout matter instead of just having an energy dense meal one to 1.5 hours before working out? Healthy skepticism here.
I think taking some whey isolate 30 minutes before, some with a simple carb during, and some after will cover your bases economically. Just be careful of getting an upset stomach if you are elevating your heart rate significantly while training. BTW, I am doing what I recommend.
Thanks for this - I'll admit that I've started doing pretty much what you and "Dr. Gains" recommend with the shortly before and during (was already having a whey + carbs drink right after working out). So, thanks for writing to say that yep, it's not a rediculous addition. I should probably just get some pure isolate vs the economy whey I have. It all adds up $$...
What are your thoughts on intermittent fasting? Working out while fasted? Protein rich meal or smoothie immediately after workout. I may try this for a while to see if there’s any difference in achieving my goals Whey hydro w/ banana upon waking Pre workout on my way to gym EAA during workout My usual post workout meal which is ON Whey+Creatine w/ 12oz almond milk, 40g oats w/ 40g raisins and banana
None of those make an appreciable difference. Fasted training, IF and immediate post workout are neither specially good nor bad to any detectable effect. Do them if you prefer them for convenience but don’t stress the details
Been training for 30 years, competed in physique in the early 2000’s. Everyone’s body and digestion is different, so you adjust the serving amounts that fit you. It’s very simple about the proteins, a isolate protein prior to your workout, a whey tri-blend protein after and a casein protein before bed. Tri-blend protein on rest days are good, but whole food source protein is far more superior than powders, and has science facts to back it up. And a bit of TRT doesn’t hurt either. 👍
@@hostnik777 it’s for maintenance, as my T levels are single digits, now I have my level around 900 - 1100, I’m also 52 and don’t want to run gear to the gills. An occasional stack here and there.
I've heard a lot of ridiculous protein videos. But this is ridiculous at a new level. So many already debunked junk recommendations. This video would have made sense during the Arnold Era.
Thank you for this question. Looking through all the comments to see if anyone else noticed that. They are missing Tryptophan. Which is an essential amino acid. Hard to believe anything when it seems they are not truthful about this.
you can also consume whey instead of quite expensive free amino acids and then consume it a little earlier than you would have taken the amino acids. Whey consumed with water: the first amino acids are found in the blood after only 15 minutes. The video contains very helpful informations.
one criticism I have of how products are selected and recommended is: basing it upon being "optimal". as if the majority are training to be elites, and every aspect must be the best it possibly can be. I went and looked at the eaa suggestion, and found the price per dose (especially considering the 3 scoops for max results) to be utterly ridiculous. even with a 30% discount. also, found it interesting they do not list the breakdown of the blend of eaa's. instead, shows the typical total amount of all, then list the individual aminos from highest to lowest content. I found a much more inexpensive option, and went with that. just the eaa's, in bulk, no additives at about .30 cents a serving, for 100 servings.
Where's the tryptophan, one of the essential amino acids, in Amino Co "Perform?" Without it, doesn't that negate your entire point of taking free form amino acids (at least in your recommended product, Perform) before and during a workout to increase muscle protein synthesis?
DR Gains, I'm basically a 63 male marathon runner. I do full body 2-3 x a week. Usually lasting around an hour. would your recommendations apply to me as well? Great content.
@@sstanforddpt Thanks. The serving size, per the container, is 6.3 grams (if I remember correctly). The total amount, given 2 doses of 2/3 scoop, is only about 8.4 grams. That doesn't seem much even of free form singular amino acids. Thanks again.
@John Panozzo yes, but at the end of the video, he states he also takes Whey with his EAA's, which would increase the total amount of EAA's higher...closer to the recommended 9-10 grams in the studies he references. He would have to speak to his strategy on that...because it does seem low to me also. I guess for budget reasons? (Btw the 6.3 gr is total weight. The inert EAA is actually only 3.9gr./serving which would only total 5.2 total grams total with 2- 2/3 scoop.)
Thank you for this question. Looking through all the comments to see if anyone else noticed that. They are missing Tryptophan. Which is an essential amino acid. Hard to believe anything when it seems they are not truthful about this.
Smart man. Few recognize that pills, powders, and potions are synthetic and therefore entail taking one step forward and many steps back. The science explained above only looks at the benefits, not the long term detriments of ingesting these synthetic PPPs.
The best fitness supplement video I've ever seen to date. All science, no bullshit. And, implementable. I'd to pause the videos many times to jot down what I need to revamp my supplementation list. This should be aligned with the goal of "clean" and purposeful supplementation.
Thanks, Doc. I do some things right but will change my pre workout to Perform. I workout in the afternoon and the caffeine in the others prevents me from sleeping well, as I go to bed at 9 and get up around 5. Will add casein too.
It's working now! Sorry, there was an error in their system that delayed the activation, but should be good to go now. Here's the link if you need it again! 👉 bit.ly/drgains-amino
One thing I do is drink a protein shake right before I brush my teeth and go to bed. But here's mine you need to take on protein shakes. I use one scoop of whey protein, which gives me 24 grams. Then I add two scoops of a 5 way multi collagen. The college powder I use has five different types of collagen, which is good for not only hair getting nails but muscle joints and bones. And it filled with amino acids. Two scooch give me 20 grams of collagen and 18 grams of protein. That's a 42-gram protein shake with whey & college with BCAAs and other amino acids.
One self proclaimed expert claiming this and that, referring to this and that study. Only to be contradicted by the next expert, citing and referring to other studies. And then, a few years later, new studies show that both experts were wrong.
Great vid, but you and everyone in here should not ignore the big fckn elephant in the room and that is....taking too much supplementation in one day will inevitably ruin your kidneys and liver as well. Moderation is key and that means you need to avoid consuming so much protein supplement in one day. It's unrealistic to do this day to day for 5 days. So, again never do what these ytubers recommend and always tweak it for a moderate approach. The best would be to always I mean always choose more real food vs any powder. Gluck hoomans 🖖
I'm always wondering how people don't question this. I mean all these unnatural powders we are gulping down every day and altered and modified supplements. I mean geez. How did our ancestors ever survive if we need all of this to survive, I think we have really gone to the other extreme. Certainly just natural whole foods and a balanced diet and training can do wonders for you still.
I know a lot of people preach about 1g of protein per lb of body weight. And some say even as much as 2g per lb of body weight. But I only take 1g per lean lb of body weight and I am still retaining muscle as I am leaning out. I think overconsumption of protein is not good for kidneys. I do also believe in the type of protein you are taking - whether it is just whey blend with fillers or an isolate.
Perform protein supplement has 'natural flavor', which legally could be anything under a certain amount. It also has sucralose which is also in 'Splenda' which has been claimed to cause 'leaky gut' issues!
Short, significant and science-based…I like that. You’ve earned a sub AND a coveted place in my, “Taking Better Care of My Body” playlist. Great video - mahalo!
@@AquaLady153 I do so enjoy when this type of material is presented with full footnotes and I watch several other channels that do exactly that. My take-homes from this presentation were the possible benefit of more quickly absorbed protein for the peri-workout window (I’m not spending the $ on fancy AA formulations, just going to drink my whey protein a little earlier mixed with water) and slower absorbing sources for the overnight period of potential catabolism (gonna drink my whey protein with milk.). I found the 3g/lb/day suggestion to be a little suspect as it flies in the face of everything else I’ve read - some of which was specifically testing weightlifters. Still, it’s an interesting thought. Derrick (More Plates More Dates) maintains that he achieves remarkably more when eating 1.5-2g/lb/day. Ultimately, I agree with you. As my dad would say, “show me the data.”
All the research links are provided as in-text hyperlinks in the corresponding blog post in my All-Access Basic Membership. You can use the code PROTEIN-VID for 1 free month if all you want to do is access the research links & protein cheat sheet. Sorry for the extra step, but there are literally close to 100 articles that went into this video, so they wouldn't fit in the video description even if I wanted to take up the whole thing with research links. Which would ruin the video's SEO. And of course I'd also like people to get exposed to all the other amazing content on my membership platform 😊
@@DrGains Listening to Dr Andy Galpin, VERY experienced PHD in Bioenergetics and Physiologist: age, goals, and training methods have a lot to do wirh TOTAL protein needs, Older people and elite athletes DO need more protein. This video is informative, You have to remember that the information laid out here is for those who want more from their training. Sure... for the average joe, do what you're doing.....but when you decide you want more our of the time youre putting in the gym,start implementing some of these changes If you organize your meals, it;s really not that difficult.
Dr.Gains is correct ! Hydrosylate is the end product of a substance that has been hydrolyzed. In this case, protein. Please check facts before posting negative comments.
I train 1st thing in the morning on an empty stomach and black coffee. I have always subscribed to the theory to leave the insulin spike created by EAA hydro isolates for post workout. So my question is this, if one consumes EAA hydro isolates pre & intra workout, will the insulin spikes caused from those EAA servings blunt exercise induced testosterone & GH release?
How about taking whey protein 30 minutes before the workout? It will give enough time for protein to get digested into amino acids and do the same effect as taking free amino acids immediately before a workout. Although you will miss during workout benefits.
Informative vid, Dr. Gains. Re Mistake #1, as 0.8 grams is what an average, non-resistance training person would consume, which is wayyy below what's recommended for people who do indeed resistance train (around 2 - 2.5g protein per kg of bodyweight, I believe) and want to grow muscle mass, does Mistake #1 still apply to people who do consume this higher amount? Thanks :)
I just want decent amount of muscle on my body. Dont want to become an oversized gym orc. Doesn't matter if it takes a few extra months to get to my goals. I'll stick to my 2 scoops of whey concentrate ✌️
No matter what, you can lift your entire life, do everything correctly and youll NEVER become that big or a gym orc It takes many MANY months to put on a noticable amount of muscle for the average person Like 1 pound or 2 pounds max a month is anyone can put on naturally. Anyone saying they gained over that amount, was all water and glycogen stores. I can easily lose 16 to 20 pounds of water a day through missing glycogen stores and through sweat. After all, muscle is made of about 80% water.
I still despite the fact of consuming pure protein. Whole foods are way better at least for me, since they give me no digestive problems and provide fats, oils, fiber and minerals while tasting delicious
Dr Gains unfortunately the products you recommended here contain sweeteners, one of which is sucralose - really bad for you! For anything I’m going to put into my body regularly (I.e. daily), I don’t want anything with added sweeteners, perhaps with the exception of little bit of cane sugar. But something unsweetened (that I can always sweeten naturally by blending in some fruit), would be ideal. Any recommendations?
I started out broke. Gained plenty just by eating lots of lean protein and dark leafy greens. You don't need all these supplements. This guy is full of BS. Just reading out a bunch of random so called studies. A lot of these studies are done by people who know little about working out. They also use newbies a lot. And we all know there's a big difference between new lifters and long time lifters.
there are quite a few points in the video, e.g. regarding importance of "anabolic window", contradicting other well respected science-based lifters, e.g. Jeff Nippard. so I'm not sure what to make of it and whom to trust here.
even if u don't ur body can store some just like u have glycogen stores. further studies have proven that protein timing is not as important as the study he refrenced multiple times, but its still a good practice to spread ur protein during ur day. & yes u don't need fansy suppliments for amino acides & even casein just buy whey have a scoop in morning and another at evening preferably with some healthy fats so u slow digestion since ur sleeping for hours not to let ur body starve of amino acide in the most anabolic window of the day which is sleep. other than that its good practice to spread the rest of ur protein for pre-post work meals thats my 2cents
Perform contains a modest amount (60mg) of caffeine and a tiny (300mg) amount of creatine, but Dr. Gains has stated this regarding creatine: "The only caveat is that you should NOT take it at the same time as you take a caffeinated pre-workout (or any other caffeinated drink), as caffeine has been shown to inhibit creatine uptake in the body". So I guess we can ignore Amino Co's "rigorous science" or Dr. Gain's recommendation ...or both?
