Been lifting for several years and probably spent thousands of hours learning about nutrition. But when you upload something I always learn something new, please keep doing what you're doing. 10/10
🎯 Key Takeaways for quick navigation: 01:50 📊 *Only about 10% of ingested protein makes it into your muscles for synthesis, with 50% going to abdominal organs and 40% used for energy and metabolic processes.* 03:14 🔄 *Balancing protein synthesis and breakdown over a 24-hour period creates protein accretion, crucial for muscle growth; mTOR activation is key, influenced by factors like Lucine, mechanical tension, insulin, and exercise.* 05:34 🍽️ *Prioritize protein intake in three key meals: upon waking, post-workout, and before bedtime, with specific recommendations for each; meal frequency matters for maximizing the Lucine threshold.* 06:29 🕰️ *Age affects protein synthesis, requiring higher intake and emphasizing the importance of meeting Lucine thresholds; debunking the notion of a fixed 25g protein per meal limit.* 07:54 📉 *In a calorie deficit, higher protein intake is crucial to preserving muscle mass; athletes in deficit benefit from extremely high protein intake, challenging the general population recommendations.* 08:22 📈 *Muscle protein synthesis can be pushed higher than previously thought; a study comparing groups showed higher rates with 70g protein compared to 40g, emphasizing the importance of adequate protein for muscle health.* Made with HARPA AI
I’m curious how long it takes Ryan to shoot each video and how many takes for each part. This dude has to put a ton of time and effort into this! Organized, shots are unique, memorizing the info and the humor. Definitely keeps you guessing and entertained lol …Impressed 🤙🏼
@@SUPREMELEGEND I can imagine! Just curious how much time and effort goes into these. Very involved, lot going on! Even just the ideas for the videos and stuff.
I never thought I could be so entertained, gain so much applicable knowledge, and be so in motivated nine minutes and 24 seconds. I think this is your best one yet.
I tend to agree. It appears that he’s been listening to Gabrielle Lyon, but is less sciency (difficult to believe, I know considering what we just watched) and gives great insight into how to apply it
As someone with a degree in visual effects and compositing, I especially appreciate the effort you put into your roto. It makes these visually engaging.
@@pisstaker5552 well clearly your college education failed to teach you reading comprehension. he wasn't bragging about his degree, he was giving insight into his appreciation. stay in school, kid.
🎯 Key Takeaways for quick navigation: 00:54 🍗 *Only about 10% of ingested protein from sources like chicken makes it into your muscles for protein synthesis, emphasizing the importance of understanding protein assimilation.* 02:18 🍖 *Lucine, a key amino acid, plays a crucial role in muscle growth. Achieving a Lucine threshold is essential for initiating and maximizing protein synthesis.* 05:20 🕒 *Prioritize protein intake around three critical times: upon waking, post-workout, and before bedtime, to combat catabolism and maximize muscle protein synthesis.* 06:16 📈 *As you age, you need more protein due to anabolic resistance. The commonly cited limit of 25g protein per meal is inaccurate and doesn't consider age-related factors.* 08:35 🥩 *Meal frequency matters less than hitting the Lucine threshold, especially during deficit periods. In a surplus, 10% above maintenance is sufficient for experienced lifters, while novices can aim for 20%.* Made with HARPA AI
I follow a lot of fitness guys, and I often I don't finish a video because I lose my interest or heard it many times before. I never have that with Ryan's vids, it's always fun, and there's always something to learn.
Perfectly timed for the Humiston Academicians. Started 12-Week PPL beginning of the month. I've done all your programs and this is my favorite so far. First time I've focused on progressive overload. Seeing, and feeling, yourself get stronger weekly is its own reward. That and the small colony of chickens I've been consuming (though even I haven't reached 5 ten-egg omelettes in a day, respect sir. Maybe I'll throw an extra one in before the bedtime shit) means that I'm growing like I haven't since month-1-novice-lifter-me basically sneezed my way up 10 lbs. It's working. I think this will be a good couple of months. As always, thank you Coach Ryan. (Get the app).
This channel is one of those fake channels that actually also give false information. He's been called out for it from ppl like Greg doucette, joining Shreveport etc. Only uneducated casuals who don't know any better are subbed to this guy lmao 🤦♂️
I’ll never understand how this dude makes science so entertaining. But I know that I learn something from every video. Let’s get him over 2M subs. He deserves it.
Okay I stumbled across Ryan a week or so ago. What a brilliant dude and entertaining too. As an old dude my muscle growth (or lack of) is frustrating. But like you said I suck at synthesizing. This was very helpful.
DITTO. out of nowhere Ryan just showed up in my feed today 12/24/23🎄. wtf? 3 solid yrs., 395videos & over 1.9 m subs 🤓 If I am browsing health & fitness this dude should stick out like your johnson at 5am So is RU-vid being ScrewTube? I trust algorithms like I trust the FDA for nutritional advice. Well better late than never😅
Ryan Humiston; I know that it absolutely ridiculous to wait for one day in November to express gratitude and thanks to someone or for something! Yet; because this video is posted days after Thanksgiving; I still want to say thank you for your educational, inspiring, and hilarious videos on overall fitness, health & wellness! You represent the art of fitness and physique! Keep winning! Salute!
What a well put together video. I don't even care for protein or gyming right now in my life, and I watched the whole thing cause of how entertaining and educational it is. Well Done. You've gotten yourself a sub
I made a point to just get 3 scoops (75) of protein a day from iso with milk, just to set a bear minimum intake everyday. It was initially to make sure I recover from work properly. Worked great! Got even better once I started lifting.
@@cergic its not. Its just protein. Without any fiber or significant micronutrients and its predigested so its absorbed quick so satiety is low compared to food. Capish?
Leucine threshold does not rely on a set figure or number; it ranges from 1.8 g - 3.0 g. It can be roughly achieved by ~ 25 g of protein coming from a highly bioavailable protein source (a.k.a. animal sources). I understand that giving the ‘advice’ on protein intake would hold more credibility coming from a spectacularly muscular individual such as yourself, than, say, scientists who have indeed carried out plenty of research on all things protein, such as Schoenfeld or Phillips (deep core protein metabolism research), only to mention few. The more protein you eat at a certain point, the more static (flat) the MPS curve remains (and mMPS as well), but the more urea, creatinine, nitrogen, transamination and deamination take place in your blood, hence the kidneys to excrete. Put in another way: the more you waste your money. P.S. major research states that evenly distributed protein meals remain to be the best as long as you reach leucine threshold, total protein daily intake, and total energy daily requirement. P.S. 2. It has also been quite demonstrated that one of the major drawbacks in very high protein diets, is that once you start cutting down on protein (for whatever reason in your personal life), muscle takes the toll (muscle goes to waste more rapidly the more protein you have been ingesting)
Basically, get detailed advice from actual dietitians and exercise scientists like Renaissance Periodization), not your crazy uncle on tren with an EMG and WebMD obsession
Thank you, taking too much protein is useless, that whole "GET YOUR 2G PER KG INTAKE" is straight up madness for naturals, people who are naturals won't synthetize all that protein, they will just ruin their kidneys, and basically piss up their money. Eating enough protein is fairly easy, when people bust my balls about nutrition it just annoys me to hell, just exercises, eat enough protein, get some rest, and eventually your muscles will grow. It's not rocket science.
Ryan Humiston And Mike Israetel are two of the funniest dudes in fitness, they are also the best when it comes to no bullshit just straight information.
he's got a workout plan u can buy, meal plans are overrated. Get your protein in, add carbs, fat and fiber to reach caloric goal for the day..... make it palatable by eating the things u like, as long as it's not garbage food...it's really that simple
@@MrLardobutt I been training ten years plus and I'm 18% body fat and 255 lbs meal plans are not overrated and unlike trying different ppls methods and none of this is simple or everyone would be in shape
Damn man, I appreciate your videos so much. Thanks Ryan for the info and humor. In my younger years I lived in San Diego, surfed 5 days/week (before/after work and on the weekends) and worked out... even with drinking on the weekends I stayed in good shape. At 50 years old, living in the PNW with my family, I'm looking at my dad bod and realizing all those IPAs I dutifully crushed were not a good path for maintaining my younger shape, so working to fix that. The protein debate rages hard between me and wifey. She's a runner and is convinced she doesn't need much protein. She's a biochem undergrad, so I'll let this video's info bukakke her brain and see what happens.
Ironically, distance/endurance activities require more protein, because it increases breakdown. Have you ever seen how ultra endurance runners look? Some are almost a stick. That's what happens when you break down way more than you build up.
Your content is next level. I’m an RN and I know a little about nutrition etc and the science behind it but this explanation was like a year of a college class in a few minutes. Thank you for sharing this and making me LOL about 12 times. I’m sharing this with everyone! You rock, sir!
Genuinely incredible video. I know this is a step in sort of a different direction but you should give a shot at talking about the different sources of protein and their respecrive qualities
So would you count protein from non-complete protein sources such as rice, bread, vegetables etc. towards that protein intake goal? Given that you eat a complete protein with it.
Before sports science and the internet Bodybuilders had a debate Half a gram of protein/1 gram of protein / 1 and half gram of protein per body weight But all agreed the minimum was 2 grams per body weight for hypertrophy Then out of nowhere people started talking about you lean body not overall body weight People then started confusing the matter even more by say what are calorie levels It was simple just go by body weight as had work for over 50 years Nowadays you can't eat too much protein as it's bad for you you have to have a maximum of 60 g of protein a day, can't digest more than 20 g of protein per meal and so on When I was training in my teens/early 20s I used to have minimum of 40 g protein per meal but my protein shakes I made had minimum of 60 g per drink
Awesome video. Yes, please address us old farts… I’m over 60 & still want to hit it hard in the gym & keep the muscles I worked so damn hard to build 🦾🦾🏋️♀️🏋️♀️👍👍
Some of these takes are just wrong. I have a close friend who did his Masters thesis on mTor and protein synth and some of this is awful advice. Especially since it's backed by a single study. For instance: 10g from 100g isn't right. Meals right before bed are a terrible idea (I can verify this myself, using months of my own sleep data as proof). He is right about Sen2. But those big things, especially about mTor, lacking context and more research.
So optimally how much protein do i need per kg? Because ngl im struggling to barely hit 120g a day and im a 29 year old guy. Even when i hit it im pretty sure im in a slight caloric deficit.
Bruh. Your spotlight on the N64 and bean flicking analogy struck home. I am now in awe of where I developed such an astounding skill set. Dope laugh man!!
depends on which kind of protein that you eat. certain proteins like steak take a long time to digest giving a constant flow of aminos. it is not like everything that you eat is gone with in a few hours. every so often i will do a 72 hour fast to reset and give my guts a break like many athletes do. even after 2 days into the fast, i will still need to "use" the toilet proving that there is still food being digested. better to think of a 24 hour period for total protein combining fast and slow digesting protein rather than stress about each and every meal.
My understanding of the protein absorption rate of 30g was actually per hour not per meals. So if you eat a meal with 90g of protein and it takes 12 hours for that meal to move through your intestines (based on Chinese dinner and morning poo(you know the burn)) then you get 30g of protein per hour for the first 3 hours.
Ryan, Specific to first meal of the day for high protein and right after workout... What's your opinion/recommendation for me, who works out at 5:30a.m. before work (my first meal IS right after the workout; 7:00 a.m.? I have been approaching those workouts while fasted. Thank you.
well.. for one side you have the "optimal" and for other side you have the "posible"/"achievable"/"real", etc... so in other words when your first meal is at the same time of your postworkout because in your schedule they are fused, eat a good amount of protein and go on, you will not loose so much, maybe it will not be the optimal and you cant compete on an ironman or win against usain bolt, but you will do good is you keep a good amount of macros, a good calorie surplus and train often.
Wow, you're so edgy.... did you even watch the video and absorb the information? I guess you already do everything perfectly, look through studies, apply what you've learned and therefore are above it all. Thanks for your valuable input. Now you can return to your self-fellating.
Dude, I cant remember the last time I laughed out loud while watching a youtube video. The N64 controller muscle memory teaching you how to flick a bean killed me.
Great videos, I love watching them as soon as they come out. If you are going to quote studies it would be useful to hear or see some references. For all the people that are not "sauced to the gills". The general protein intake recommendations from the NIH and most Harvard studies(basically all nutritional scientists) is 0.8g protein/kg of bodyweight. A simple google search of recommended protein intake will show this from multiple/reputable sources, including Harvard, The British heart association and the mayo clinic. So don't worry about protein intake, eat clean and workout hard.
I am 36 yo and not particularly into being athletic or a "gym bro" but I had a N64 since like I was 10 or so and never realized this analogy! So I subbed just for that! A guy who has such an insight is surely a guy I can learn something from lol xD
People like you is what we need in the community who helps us ignorant people regarding fitness and health. Science and fiction plays a big part in our lives and the thing is that we don’t have much knowledge on that unless we specifically go and take a class on it (meaning we pay money to gain knowledge) which in many peoples view may be weird which in itself is not but not a lot of people are motivated to do it because of that. That’s why people like you are a big help to the community of the masculine striving warriors like us who strive to become better day by day!
Huge thanks for putting the effort to make this one! I've been trying to wrap my brain around this for a while, not sure of how much, how frequently and when to consume my protein. I had the basic understanding that i should go for 20-30 grs per meal and try to hit my 150gr per day (im at 75kg bw). This helped me a ton, reassured i was doing right by eating my main meal post workout/before bed, now i just got to arrange my meals a little bit better and keep grinding!
Greaaaaaaat. Switched to morning trainings so I can actually do it properly without the bs excuses from life and now thanks to this advice I need to be up at 4am to eat! Kill me, kill me now. One of your most informative vids sir, thank you, From an older dude who won’t stop lifting 💪🏼
I love how the more we learn the more we go around in circles. Everything hes sayin makes a ton of sense to me even without all the micro details. Used to simplify this to 5 meals, 3 large 3, 2 snacks. 3 large were protein dense of which the entire meal was 80-90% protein. Those three were brkfst, post wrkout, before bed. The sncks were inbetween the protein meals would include some minor sugar (usually drk choc) to spike insulin. Casein protein was consumed as the before bed protein as it was thought to “burn slower” and keep you anabolic throughout the night allowing that breakfast the next morning to be similar in protein synth as the meal post workout.
There was another study that compared 100g vs 25g protein after workout and the 100g had greater muscle protein synthesis. Makes me wonder what the upper limit really is and where one could expect to see diminishing returns. It does however show that the body can efficiently use large amounts protein consumed in a single sitting.
'm gonna utilize this in the future. Right now I cant have a meal when I wake up cause there is medication that I have to take on an empty stomach. At the same time I have to be in a deficit to lose weight. Just the past few days I've focused on protein and I'm happy that this week I've been getting over 100g of protein each day. This usually does not happen. I'm 125kg if I had to eat 3g per kg I'd have to eat more than 3 times what I do now at that point I will GAIN weight not lose it. Also I have high bodyfat % so even even 200g will be a lot for me It should be 1g per pound of lean body mass I feel like. Also the type of food I can eat now is very limited because of fat in the liver and insulin resistance so its VERY hard to find sources to get 200g of protein a day.
That gag after saying "The intracellular signaling pathways are disgustingly confusing" 0:32 ... yeah, ok, take my LF&S. Now on to the rest of your video... lol
thank you for providing illustrastions for my small brain instead of just staring blankly at the camera without blinking while explaining this or posting some video of you using the world's most monotone voice while talking to a podcastor about all of this.
Dude... it sucks to be old you said. Well... if i look like you at your age. Thank you Lord motivation science aaaaand your workout. Especially the leg workout who almost made me faint in a full gym. Thanks again for posting
5:34 sums it all up. But watch the whole thing so you understand why, and when you believe in what you're doing you're going to be more consistent. So watch it.. :) 5:09 prioritize 3 meals.
I'm just starting to get back at it, and I'm so glad you clarified the meal intake. Just hit 53, and I struggle to get all my grams in daily. But now I know how to split it up better with this example. Much appreciated!
Why do I get the feeling that he was on his way home from the store and saw that scooter by a trash can, took it home and used it specifically for his videos..
good information but for longevity reasons I practice intermittent fasting and that means not eating inmediately upon waking or right before bed. Perhaps not optimal for hypertrophy but muscles come second to general health.
