The 'science' used to suggest that more urea was created for protein levels above 50-60 grams. Did this study place any focus on revealing the truth behind this?
In October 2021, consumers sued Bowmar Nutrition, saying laboratory testing proved some of its products have 10% to 67% fewer grams of protein than advertised, according to the Iowa Capital Dispatch.
Those are good news. If this boost protein synthesis + you can eat only once a day, you technically fasting as well, wich means increased growth hormone levels. This is basically ssj blue with kai-ken on top lol. 😃 I'll try this stuff for a few months i think. Thanks for the vid.
what are you talking about? i don't know, maybe you're just one of those poorly educated folk that couldn't interpret a scientific study to save your life.
I never bought into that 30/40 gr of protein per meal max nonsense. I've been doing omad or sometimes 2 meals within 4 hrs depending on time or activity level for a while and still saw favorable results. People need to get more in tune with their bodies. Food science is forever changing, and new studies will disprove something we thought was a fact until the end of time. Find out what works for you, and have a blessed 2024. Hope everyone smasehes their goals! 😊
I eat 3 big meals per day equals around 220g of protein per day , 4400 calories . The first time I heard about 40g per meal I just shook my head in disbelief and started eating as normal didn't pay attention to it
@@CosmicawarenessCitizena lot would fuck up your kidney when you’re 60 though.. Idk what your weight is but unless your work is INSANE that’s a lot. I think.
To the last person who commented. I'm 198lbs 6'0 feet I train myself in the gym for around 2hours max 2 hours and half I found a lot about my dietary plan while listening to my body . So yeah listen to your body it will tell you what you need in order to grow . Well I'm not even half that age yet so I'm okay with my kidneys.
This is how I've been eating for 22 years and the amount of muscle I've built is insane. I've been telling people this for years and no one ever believed me, despite me performing better than them
Literally watching this as I was choosing between the salmon my wife baked and the half a rotisserie chicken that needs to be finished and now I’m realizing I should have both. Thanks Tom!
As an OMAD guy who’s maintained the lifestyle for a couple years now, I kind of already new this on an anecdotal level, but Im stoked to see the science actually back up the thesis.
The whole eating 2-3 hours has always seemed harder than working out for me. I've been eating 2 big protein meals a day and chillin for about 2-3 years now and I feel great! I don't have cravings or feel hunger bcuz of the amount of protein I ate. Great video! Thank you for bringing this study to light!
I'm eating either one (usually, and (sometimes) two protein meals a day. The first meal is (if I'm having two meals that day) is around 100 grams protein, the rest in the second meal about 5 hours later. If it's one meal for that day, the whole lot is in that one meal. I'm lifetime natural and my arms are past 18 inches (18.3) unpumped, 2 days post arm training day.
Lions on average have more muscle mass than Brian Shaw, they eat once a week, Great White Sharks? they eat once every 6 weeks, even Spiders go weeks without eating. The average carnivore only eats once a week, so why are humans so different? even the Romans practiced long term fasting not to save money but because it improved brain performance, and increased resistance to sickness, their is a very good reason as to why we lose our appetite after being injured, as we release autophagy cells which eat away at infections along side our immune cells, but as soon as we eat again, those autophagy cells shutdown. As Dr Eric Berg stated, the 3 meal a day model was created to increase insulin resistance to make people more likely to snack and buy junk food more often, as companies spent millions in research to study how to get people to eat more to increase their sales.
Obviously it depends on your needs. For bigger people who do lots of resistance training, two meals are not enough. I still agree with big meals, but even for me as a skinny guy who lifts, two big meals are simply not enough.
@@mjgrant1515Sure. I used to use protein powders, but after learning all the detrimental chems in them I don't, none whatsoever. My roughly 100 grams of protein meal is post cooked 300 grams of chicken (uncooked it's over 450 grams because of the water weight, anyways I have my chicken prepared in 300 grams post cooking), Each 100 grams of chicken is roughly 25 grams of protein, which makes 75 grams. On top, I eat 250 grams of lentils (usually green but sometimes mixed with red), each 100 grams is about 9 grams of protein, which makes about 22.5 grams, bringing the total to 97.5. And with lentils I have a spoon of honey and piece of fatty white cheese which I calculated roughly from the back of the packaging and the rough grams I add to my bowl to be around 12 grams protein, so bringing the total to about 110 grams, but I accept all that as roughly 100 grams as nothings precise, even what's on the packaging. I eat vegetables 3 days a week (4 days I do not because of Lectins), each of those 3 days the amouınt is roughly 300-500 grams all steamed nothing fried. And depending on the vegetables there's about 3-10 grams of protein per 100 grams of vegetables, I don't count these in the equation. The other 4 days I don't have vegetables, I eat yoghurt, (yes yoghurt is originally Turkish, the word ''yoğurt'' is Turkish also, so it's not ''Greek'' yoghurt, our neighbours Greeks just put the title ''Greek'' before it to make it sound theirs :))) but to be fair there are differences, Greeks changed their yoghurt which is too thick and overprocessed unlike the original (Turkish) yoghurt which is less processed. Anyways, in the yoghurt I have avocado and garlic sliced in, and on the days I have yoghurt I have fermented vegetables like pickles etc for gut health. Furthermore, regarding the ''meat'' I eat, chicken is on 4 days a week, the other 2 days it's fish, and 1 day it's red meat (lamb/cow) The 2 fish day I get in slighly less protein because fish is expensive and budget is a concern too. On the ''red meat day'' the protein is even lower because I consume even lower red meat, because of two reasons, 1) red meat takes longer to digest so eating to much in one go isn't ideal, 2) because tsaturated fat ratio is high in red meat. Besides all the above reasons, this way I get to PROTEIN CYCLE. If you aren't aware of what that is, please do look it up, it's about the protein synthesis capability of the body. I hope all of that made sense and did not bore you to death. :) LIIIIIIIIFFFFFFTTTT ;)
I'm so glad to hear this because 30g of protein doesn't get me full, which has been an issue with me. Gonna increase my protein and see what happens. Every body is different 😊
Same, everyone always warned me "don't eat too much protein" and I continued to suffer from eating disorders and never feeling full, always so hungry after large meals. Even my practitioner believed that my hunger was due to electrolyte deficiency but the minerals didn't help my hunger. I finally decided I need A LOT of protein, (after some research), and I now find that I'm no longer hungry after a meal whenever I eat like 40-50 grams protein in a meal. I also get less cravings, it's so nice 😊 i just function overall better when I eat tons of protein
@@DiggingDeepVlog shut the f up. Yolks are not bad for you. I eat over 10 whole eggs a day, from hens raised by me with gmo free feed. I eat tons of butter too, like half a stick per day. It's good for testosterone production and not being a soy boy
Jeffrey Cavaliere said in a vid a few years back that cave men would go days without eating and wouldn’t know when their next meal would be; thus eating as much as they could in a short time. I haven’t questioned the body’s limitless protein intake since and have gotten tremendous gains eating huge quantities of protein a few times a day
🎯 Key Takeaways for quick navigation: 00:14 🏋️ *New data challenges the belief that the maximum protein absorption post-workout is around 25-40 grams; a recent study explored higher protein intake.* 02:18 🧪 *In a randomized control trial, subjects consumed 0g, 25g, or 100g of protein in a shake after a 60-minute workout, with tracers used to monitor amino acid movement in the body.* 05:24 💪 *The study revealed that 100g of protein increased muscle protein synthesis significantly more than 25g, challenging the idea that higher protein amounts would be wasted.* 07:28 🕒 *Consuming more protein post-workout allows for a longer duration of muscle protein synthesis, suggesting you don't need to eat every 2-3 hours if you've had a substantial protein intake.* 08:50 🥤 *Recommendations include whey protein post-workout for fast absorption and combining it with a slower-digesting protein for sustained benefits, e.g., a whey protein shake followed by lean meat.* 10:29 🏋️ *An increase in connective tissue protein synthesis was observed, suggesting additional benefits for joint health with higher protein intake.* 11:48 ⏰ *While more protein requires a longer digestion period, the study found no apparent upper limit to amino acid levels, suggesting potential liberation from frequent eating patterns.* 12:58 🔄 *Lucine, a key amino acid, played a crucial role in muscle protein synthesis; considering essential amino acids or BCAAs may enhance Lucine availability and, consequently, muscle protein synthesis.* Made with HARPA AI
I never even heard of limiting meals to 30g protein (especially after a workout) and I'm glad I never knew. I eat about 100g protein before a workout and another 100g after
It was always just a way to get people to buy more food and protein powder. The more different times you gotta take it, the more variety of ways you’re going to.
@@missyasche881 One example, I'd make a homemade chipotle bowl with 12oz of chicken. That's 80g protein from the chicken alone. The other ingredients make up the other 20g. Pretty easy if you love chicken, steak, etc
I've done lots of fasting, including extended fasts of days without eating. One of the pieces of advice on saying to not break, say a 48 hours fast, with more than little bits of food, didn't make a whole lot of sense to me, vs say having a good amount of meat. The main argument that convinced me to try fasting was the realization that sometimes going awhile without eating is what was natural for humans for 99.99% of our history, especially as hunters and gatherers. And you mean to tell me that when they finally did have a successful hunt, they didn't eat as much of that animal as they could? Intermittent fasting still seems to go along with this idea too. It's eat, and don't eat. But when I eat, I eat plenty of (natural) proteins in my short window, as if I have just hunted.
Incorrect, we were not hunters and gatherers 99.9% of our lives. Some were, most were not. This study proves we can metabolize a lot more protein than we once thought and there is no correlation to a fictional past. The Earth is only 6000 years old and evolution the way they teach in public schools never happened. Biology is too complex to treat it as something of chance. It's unscientific to think zero intelligence was behind DNA, that chaos brought about order- simply by random chance. There are not enough transitional life forms to support it. THink, if T-Rex died out 57MYA +/- then why have we found several specimens of T-Rex soft tissue? Red blood cells should not persist longer than a few thousand years even in the most preserving conditions- there is a scientific impossiblity it lasted for 57 million years. A few other facts: very little sediment on the ocean floor; bent rock layers; faint-sun paradox; rapidly decaying magnetic field; helium in radioactive rocks; C-14 in fossils, coal, and diamonds; short-lived comets; very little salt in the ocean; DNA from "ancient" bacteria very similar to today's bacteria; rapid star aging, flatness problem, spiral galaxies. Why 6000 years? Because The Bible gives us an accurate historical account. If it were not true, there would not be over 240+ flood stories from around the globe, including in some of the oldest written historical accounts. Paleo-Chinese pictograms (from 2200BC) surprisingly have characters that represent the same events recorded in Holy Scripture. Coincidence?
I am 132 pounds 57 years old female I have no problem eating 1/2 pound of ground beef and feel great doing it. My muscle mass is on par with when I competed as an IFBB Figure competitor. So I believe this 100%
There was a doctor in France named Yves Borie who did studies on this about 20 years ago and gave his elderly patients 100 grams of protein in 1 feeding and his studies showed it increased protein synthesis by quite a bit. So this is not new
Makes perfectly good sense. Backs up my protocol closely. My workouts are high intensity followed by only one high protein mostly animal based meal per day. The shake is fermented milk with whey and collagen powder and a high dose of leucine added to it.Results are good for my age. I'm 67 years old. Thanks, great information.
How many grams is a high dose of leucine? Fermented milk as in kefir? Btw,.Wrt collagen, this might interest you (it's about collagen being inefficient vs glycine) czcams.com/video/ZjnmfWXbzFw/video.htmlsi=mxDY5z1F1cjLH2UZ
@@genomedia44Hello: Works out to approximately 8 to 10 grams of leucine per day. I started making my own kefir years ago and have been using that same culture since. Thanks for the link. Have a good one.
I only eat 2 meals per day with 60-80g of protein per meal, strength training and cardio 4 times a week. I can honestly say that I’ve been seeing lots of progress, I work with how my body feels now what the data says😂
@valdius85 it definitely depends on the person. Hard on some peoples guts but not on others. Thats why i always take digestive enzymes with every meal.
i am sure people will chime in with contradictory perspectives but as a n=1, i’ve eaten two meals a day with 50-60g protein each (i’m a thin female), and i have never had a problem recovering from exercise or building muscle. this has always worked for me so im going to stick with it!
I am an older woman, age 71, wondering if I could even eat that much protein per meal even twice a day and then see it in muscle gains. It seems like a lot of effort.
@@catrammei hear ya! it def takes some effort/prioritizing to be able to eat 1g protein per pound of body weight but once you get used to it it is great!
I'm glad to hear this because I was wondering how I can build muscle while doing intermittent fasting. I wanted to take fairly large amounts of protein within my eating window. The information in this video supports what I wanted to do.
3:55 appropiate increase of amino acids per protein dose 4:18 the more protein consumed the more protein consumed 5:02 100 gramm protein shake increased Muscle Protein Synthesis more than 25 gramm serving 7:00 still safe if youre eat a lot of protein in one meal 7:30 when more protein, in the first 4 hours more Protein Synthesis
I have a 94 score on the inbody scan and 13% BF. I work out very intensely most workouts. I used to belive this "old thinking" but as i recollect a post eating binge of close to 80+ grams of protein. I could literally see my muscles were visibly fuller the next day.
@@teddybearroosevelt1847it’s a score that the InBody test machine gives you based on your body stats. It is a reflection of the overall evaluation of your body composition. The more muscle mass you have, the higher your score will be and as such a muscular person may score over 100 points.
As much as i would love to agree with you, my toilet disagrees with you lol I can build size, being 5'5" i have bulked up to 250lbs and maintained sub 20% bf Now being in my 30's and with kids i just want to be athletic, so i try and stay under 200lbs, i eat leass then 1 gram per 1 pound. How is my performance? I weigh 190 lbs now, can run 7 min mile pace for atleast 1 hour, squats i can rep 500lbs for 10, deadlift 500 for 10, flat bench 405 for 6. I have found carbs are a better source of energy, when trying to stay at a calorie deficit a high protein diet from meats would mean you wouldnt be able to eat as much because of fats, and if you relied on protein shakes it would be unsustainable, my protein is 25 serving for $50 aint no way im paying $8 per shake (4 scoops) Also alot of people might want to look into how carbs actual help with muscle wasting and help the recovery process. All in all TLDR dont go off 1 research, do what works for you
When you consider that early humans would go days without eating, and then gorge when they would have a successful hunt. It would make no sense for the body to just waste protein after a certain amount is ingested. When I was in my bodybuilding days, back in the 90s, I would regularly eat 60 - 80g of protein per meal. And post workout whey isolate shakes were 50+ g of protein. I never bought into the "I must eat every 3 hours" thing. This also explains why OMAD works. I also first tried the keto diet back then. After reading about the "Cyclical Ketogenic Diet" from Dan Duchaine, I tried it my own way, and it worked like a charm. Been doing keto on and off ever since (more on than off). After a while, I dropped the carb load part, and just stayed keto full time, and didn't notice any difference in my training volume or strength.
This is how Bart Kay eats, he eats one meal a day , a huge bolus of protein/ meat once a day raises insulin fairly high rather than up and down all day with carbs. So you absorb and use the protein and it keeps your electrolytes in line. So a longish daily fast then a workout then your meal builds muscle.
My go to breakfast is 2 bananas 2/3 cup pumpkin seeds (30g protein) + whey (25g), 2 cups milk (18g). About 75g protein good mix of fast and slow digesting
First, muscle biopsies sound awful! 😖 Second, I’m happy you convinced your friend to lose the sucralose. I usually only do straight whey due to all the sweeteners I’m trying to avoid. But with allulose and monk fruit, I will give this brand a try!
I needed this today....I was worried that I wasn't hungry all day after eating a 2.18 pound Salmon fillet and that calculated about 200 grams of protein. Thanks man!
I do think that some brands will want us to believe that the maximum is 25g cuz otherwise they will prolly sell less “protein content food” like yoghurts for example
This is awesome cause omg it's been hard trying to eat so many meals with like 25g of protein in it 😅 having one large meal sounds so much easier for me! Thank you !
I didn't even know this until after I started working out, but I've been cramming as much into one meal as I can and I've noticed my muscles getting both firmer and a little bigger quicker than I thought they would
I read autophagy doesn't really kick in unless you have done 36 hours? That said - I did OMAD and anything that doesn't tax the digestive system constantly has to be a good thing.
This can’t be the first study to examine this idea. Either that, or they didn’t have the technology to do it properly until now. I’m so thankful for people like Thomas who are willing to wade through research papers to bring this information to the lay person. I have a doctorate of pharmacy, so I’ve read my share of research articles and clinical trials, but I do not enjoy it. The methods and results here are fascinating and I hope it leads to more research in the area.
Most used whey protein only, which is stupidly fast to digest, unlike most actual food. Milk protein is 80% NOT whey. And meat will take even longer than milk. They also hypothesized it based on older techniques, this study also did the 100g after exercise.
I like the idea of greater protein in a meat source. The stomach is a bag that breaks down a steak over several hours. Better spacing and pacing. Better use by the body IMO
its a really premature idea that because you can build muscle with 100g protein per meal that its healthy. you need to make more breakdowns on this topic. if there's one thing ive learned frpm doing my own research its that theres always at least one scientist out there with a paper that everyone ignores due to confirmation bias
If you go watch Siim Land you can see that building a very strong physique on just 1 small and 1 big feeding is very possible, he eats 1 shake with workout and then 200g+ protein in one meal an hour or so later
Is it OK to combine whey protein with other protein sources such as chia seeds , eggs , yogurt , and carbohydrates like fruits , oat , or just whey plus milk protein
Of course it is. I recommend hemp seeds which are an amazing plant food with complete protein. Nearly no taste but 9 g of protein with three tablespoons.
In October 2021, consumers sued Bowmar Nutrition, saying laboratory testing proved some of its products have 10% to 67% fewer grams of protein than advertised, according to the Iowa Capital Dispatch.
This persuades me to go OMAD again. I did feel better when doing so back then, but always was conflicted with the other studies thinking I wasn’t absorbing all the protein in that one meal. This will free so much time in the kitchen and I can just worry about my one meal and be fine for the rest of the day to do my work.
Same man. I really loved doing Omad but turned back to multiple meals as I thought it would increase my muscle mass. Haven’t noticed any difference though
I eat 60-70g of protein per meal x5 meals a day. I eat my pasta with lean mince then immediately have a WPI shake afterwards. The results I have had from this alone are insanely noticeable. Every day I have 760g carbs, 350g protein, 75g good fats. I eat every 2 and 1/2 hours to 3 hours.
I've been eating this way for a long time. I try to get around 180-200g of protein a day and this achieved through 2 meals typically. First meal is often ~80g and second meal is ~100g. If I'm a little low by the end of the day I'll toss in some greek yogurt with honey and fruit to round out an extra 20g or so. I've tried every style of eating and doing the 6 meals a day of 30g protein each is just so boring, cumbersome, and I'm constantly hungry. 2 meals with huge protein servings fills me up and satisfies me for several hours. It's not the healhiest option, but a Chipotle Burrito Bowl with 1 scoop if each of the beans and double meat is a good way to get in an easy 90g's in a meal with less than 1k cals.
How is that not a healthy option are you confused Chipotle literally doesn't add anything bad to their food unless you get the tortillas which has that nasty oil
@@gatesroyale I said it's not the healthiest... meaning it's not ideal and not as healthy as home cooked. I didn't mean to convey that Chipotle is like getting fried chicken or a Big Mac - it's one of the most health conscious "fast foods" around for sure and I eat it quite often. But, if I made something similar at home it would have zero seed oils, less saturated fat, better quality meat, less sodium, etc. Chipotle is one of the few places I can eat out at and not feel like garbage after and I also eat it even when cutting (I get the salad with no rice, don't use the dressing, and ask for light on the cheese. It's like 500 calories and 60-70g of protein, which is awesome).
I just heard Dr Layman and Lyons talking about this. The subjects were young and age absolutely matters. The protein type is casein which as you know is a slow digesting protein. They could not account for a substantial amount of the protein. I recommend everyone also listen to Dr Lyons and Layman talking about this paper. I find it interesting how much bad mouthing there is about casein protein yet this data seems to indicate there is a benefit to it. I didn't hear mentioned what the insulin levels were and how long it took for those to return to normal or if we are creating another problem there.
We also have to keep in mind that eating 150g of protein in a steak is different than a protein shake. A protein shake goes through yiur body so quick, when a steak takes way longer to digest and break down in your body. I don't think there is a benefit to drinking 200g protein all at once. Small dose in a drink and then eat as much REAL protein after like Thomas said
Exactly! Even if it were only 30 grams at a time, if a steak takes 12 hours to really digest, then you'd get several attempts to extract another 30 grams over and over whilst it digested. So either way...
I do the best of both worlds. I eat every 4, sometimes 5 hours and my protein is usually 100g + at each meal except for maybe one. And even then it’s at least 60g protein. What I do is usually try to make sure my first and last meals are 100g or so. Before bed especially. So I do 100g or so of easy to digest dairy protein such as ultra filtered milk in a shake with some fruit (more casein protein), or Greek yogurt with fruit. Heavy protein meals before bed ruin my sleep. Dairy seems to have the opposite effect for me however. Helps me sleep deeply. And usually starting the day off with a breakfast of 100g of protein. Lunch which is post-workout for me usually is like 60 grams. Dinner is usually 60-100 grams, mostly from fish or fish mixed with tofu (I am pescaterian). Works good for me.
I've been a believer in people being able to absorb way more protein than that 25-35 grams bs. For example I've been eating around 200g grams most days a week, sometimes upwards of 260 grams between two meals after getting home from work and the gym and I've been gaining muscle very quickly. I'm in a bulk and take care of many of the other things that assist in one's health, but there is no muscle gain without eating protein
Explains why I was getting some good gains when doing OMAD. Alternating eating 9 eggs a day with onions and peppers, 3 bubbas grass fed patties with 5 cups of spinach, a full block of ground beef with 5 cups of Kale, or a steak. The high fat/protien kept me full for the entire day and I never felt irritable. Lost a lot of fat weight, exploded in my benching PR going from 185 to 290 in 8 months (1 rep max) and hitting 245 5 rep max. But my muscles had prior training when I was a teen, going up to 225. So I believe it was just muscle memory. Still it was quite quick.
This definitely could be a game changer. Don Layman has been the protein expert (appearing on Attia's show and elsewhere) who has talked about 25-30 g per meal - i.e. the minimum amount to get the leucine you need to spark MPS. IIRC, he specifically said that the protein intake per meal beyond that is not "wasted", but won't further increase MPS. This new study clearly contradicts that. Layman has spent a lifetime with this stuff, and one study shouldn't override his findings. It seems to have been really well conducted, but is it peer-reviewed? Is Cell Reports a reputable source? I'll be curious to see what Layne and Attia have to say about it. And it's important to keep in mind Stuart Phillips' dictum - the amount and intensity of your weight training matter WAY more than the amount of protein you ingest.
Wouldn't make any sense biologically only absorbing such small amount, we would not have survived this far if this was the way it worked, obviously we can absorb more than 100 grams, if we didn't we would not be around.
@@Lue1337The question isn't survival. Of course meat (and legumes) contains many, many nutrients and eating more than 30 g of meat-sourced or legume-sourced protein per meal isn't "wasted" The issue is how do you maximize MPS? Early humans didn't need to maximize MPS in order to have sex and reproduce at an early age. Hell, even today, teenagers don't rely on protein to grow. That's not how the body works in its development stages.
As someone who is OMAD and low carb, I have had reservations about Layman for a whle now. I still take snippets from his findings, but much of what he says is now questionable, not only with protein but also carbs. I also worry about what his beliefs are doing to Dr Lyon's work, as she tends to move more towards his findings.
He has stated that up to 50 grams is the top for muscle protein synthesis and the focus should be the 1st and last meal. And yes - nothing is wasted, (there may be a cap ) as we turn over apx 300 grams of protein per day.
I always knew this was true because once a rat managed to break into my protein powder stash and it kept gaining without me realising. And then one day when I got back home, (usually it runs away), its just squared up and faced me and flexed like it was the landlord or something. I just called him steroid rat even through he's not a fake natty.
After seeing this study, I still think there is an upper limit. However, there is a lower limit, too. If you only consume 25 grams per meal, you don't get enough leucine to maximise the muscle growth. Who eats less than 50 grams of protein per meal today? Most people who go to the gym, eat more like 50-60-70gr. 2, 3 or 4 times per day (depending on how big they are). The protein will to waste if you don't eat enough of it, too. That doesn't mean there is no upper limit. It just means you are probably not going to reach it, while it is very likely to be closer to the lower limit.
yeah. just because they didn't reach upper limit with 100g doesn't mean that limit doesn't exist at all or that effects don't slow down at upper values it all depends on body mass too
Thank you, Thomas! This helps me to confirm that my wife and I are doing it right. We hit the gym early, come home and do our protein/A2 milk drink, then 30 minutes later around 11:30 we eat brunch. I feel satisfied all day after that.
my guess the reason that supplement compaines says that 25-30g in a sitting is max is for you to take a shake multiple times a day vs just eating a 100g protein meal in a sitting from whole foods. $$$$
But why can't we just divide those 100g of protein from real food to multiple meals instead of drinking protein supplement multiple times a day? I don't think it make sense for companies to do this
@matzky but if u can prep one meal with 100g of protein, u can save the rest for later haha. That's what I don't get. I would argue that having to prepare 4 shakes a day is even harder than saving the 100g of protein food that u alrdy cooked to eat later.. since u know, the foods alrdy cooked
@@Dom-bn1ruyou really just said I can't believe companies who do something like this you sound so foolish do not see sugar in every item in America especially catch up
@@Dom-bn1rureally did you just say that One you have to just drink down The other one you have to force feed yourself especially if you're just eating one another day that's a lot of protein
Very informative , funnily enough , I just started this protocol today before I saw the video, by combining four other videos yesterday. Well done for tying it all together . I was speculating as I started this, now I am convinced.
From my experience of 100g of protein meals, I havent gain or loss a pound. I worked out daily up until i had to get some teeth pulled, putting me out the gym about two months until I healed, meanwhile i still stuck to one meal of 100g of protein day as if i was still going to the gym, alongside about half a cup of rice. During those last two months I dont believe I've lost much muscle mass or strength at all, I went back into the gym and I could still get back into all my workouts reaching the same PRs I had reached before the two month break. I wake up around 5 in the morning, work till about 3pm, then have my 100g meal, which would be either my first, or only meal of the day, after about two hours I would go to the gym. Seems to be working well for me.
CAUTION: Yes you can eat a lot of protein in one sitting because our evolutionary ancestors did not have access to meat 24-7-365. Your body will manage the excess protein because of several days not eating or not having access to meat. Unfortunately today, you're stuffing your face with protein 24-7-365 non stop. And ingesting well over the DRI amount of protein for your body size/requirement. The research is an Isolated mechanism of protein... And totally disregarding what the excess amount 24-7-365 in your blood do, such as increasing your uric acid. It totally disregard what the excess amount 24-7-365 to do your gut microbiome, whilst your evolutionary ancestor were not in that situation. The research were on milk proteins... Not bbq steak, processed meat, chicken/pork/beef/fish, the type of protein you eat on a daily basis. Before celebrating this research, it needs to address the numbers of research on gut microbiome, uric acid, bioaccumulation, etc...
Additional question. In the ingredients of the whey protein you recommend, it includes "natural flavor", which as I understand, is a catch-all\way to hide ingredients like high fructose corn syrup and other "unfriendly" ingredients. Can you share what "natural flavor" includes?
I'm 64 and never believed you could only use 40 grams . I mean come on your body's not stupid its not going to waste it . Had a trainer at the gym a few years ago tell me the 40 gram myth because I told him I sometimes eat 100 grams in a meal . He said that was wrong but despite him being half my age he was also half my size so I just laughed and said yep keep on doing what your doing because its really working . HAHA
I went from post workout 150 grams of oats and 40 grams isolate to 60 grams egg white protein and 45 grams whey concentrate/isolate. Since this video I've dropped 6 lbs and mass has increased to the point people comment. This works!!!
This new information seems to support what I have been doing for the last three and a half years. I have only eaten one meal a day at dinner time and my workout comes just before this. My one meal a day often looks like those eating challenges I see on CZcams LOL! I also take beef liver pills as a supplement. This routine seems to serve me well.
So i can only eat 2 meals a day and done with my protein intake? Damn this is so much convenient.. Even thinking and preparing 4-5 meals takes so much time. Damn this will change lives. I anyway dont like cooking much.. This is massive breakthrough study!!!
My concern would be the kidneys and Uric acid levels and the inflammatory markers of things like Beef. Have Dr. Steven Gundry on who recently had Dr. Lyons on his show and they found some common ground.
CAUTION: Yes you can eat a lot of protein in one sitting because our evolutionary ancestors did not have access to meat 24-7-365. Your body will manage the excess protein because of several days not eating or not having access to meat. Unfortunately today, your stuffing your face with protein 24-7-365 non stop. And ingesting well over the DRI amount of protein for your body size/requirement. The research is an Isolated mechanism of protein... And totally disregarding what the excess amount 24-7-365 in your blood do, such as increasing your uric acid. It totally disregard what the excess amount 24-7-365 to do your gut microbiome, whilst your evolutionary ancestor were not in that situation. The research were on milk proteins... Not bbq steak, processed meat, chicken/pork/beef/fish, the type of protein you eat on a daily basis. Before celebrating this research, it needs to address the numbers of research on gut microbiome, uric acid, bioaccumulation, etc...
I always drink a protein shake roughly 2 hours before my workout, and a protein immediately after my workout.. followed by a lot of eggs and oatmeal.. this has been working pretty well for me.
The "not able to process more than 30g of protein" thing was obviously nonsense. People need to trust their instincts and common sense over bizarre claims from alleged experts.
People forget that science is a tool that's used be human beings. That means it's susceptible to every thing all other human activities are susceptible to. Just look up "replication crises" to see how bad some things are.
Other than obvious things such as feeling sick during a workout, or going to bed with indigestion - does eating timing outside of that really matter if you’re working out and recovering?
@cornypinkuni9519 the only joke here , is you haven't taken v-shred's free 30sec buff muscle test!!! Guess your afraid of being more ripped then you ever been!!!
I've been doing this without knowing it. Protein 50-75g in a shake & 1 big Protein meal 70-90g/day . Got sick of a 3-4 sittings a day so I did what worked for me and hoped for the best. This made my day.
Ronnie Coleman istinctively knew this. When asked how much protein he consumed in his shake after a workout he answered : 100 grams. He didn't care if some frowned on this. His experience learned him what works.
This indeed is liberating. I remember being in great shape but having to eat every 2 hours. That's the hatdest part to me, not the cardio and lifting. This also makes it easier to fast and close that eating window.
Big no to these crappy protein supplements as they are using natural flavor and a bunch of emulsifiers! I was a partisan of your channel until now, but now I see you, Thomas, who's not honest with your followers and keeps trying to sell this brand of protein powder!!
Wait is the protein powder he was selling trash? Yeah that's kind of a fortunate being a health channel and you're trying to sell natural flavor protein powder is stupid
Wait he did say he likes it because it's the best tasting and I can actually understand even though I'm like you I do drink Herbalife protein shakes although they do have some crap ingredients they're actually the best protein ships I've ever had in my life so I wouldn't beat them up so much. He did say word from word that's "best tasting protein shakes I've ever had"
Lyon and layman has responded to this study 2 weeks ago… the protein that was being used was milk protein. Which is 80% casein…… which is why protein synthesis continued after the large dose of protein was consumed…..
What i am about to say is anecdotal and not based on hard evidence of any kind. I remember talking with a friend who went to school for corporate fitness and was a massive and strong guy. 6'1 210lbs 14% bf. Really strong at 22. We got in a disagreement over protein consumption because he was saying "you can only absorb 30-40 grams at a time anything else is wasted." I disagreed and said that our bodies are not stupid and that our needs increase as activity levels and need for repair increases. I can't say "i knew" that for a fact, but im a self taught health enthusiast. So what i do knownis that science hardly scratches the surface and when people "think" they know everything, they likely know very little at all.
Great video…question…since many studies suggest half the world’s population is lactose intolerant…is it possible to discuss more protein alternatives other than whey?
Join my newsletter and get a Free 1-Week Gut Health Protocol. No strings attached. Just good info: www.thomasdelauer.com/gut-health
Hey Thomas, is Bowmar better tasting than Sunwarrior?
The 'science' used to suggest that more urea was created for protein levels above 50-60 grams. Did this study place any focus on revealing the truth behind this?
In October 2021, consumers sued Bowmar Nutrition, saying laboratory testing proved some of its products have 10% to 67% fewer grams of protein than advertised, according to the Iowa Capital Dispatch.
Those are good news. If this boost protein synthesis + you can eat only once a day, you technically fasting as well, wich means increased growth hormone levels. This is basically ssj blue with kai-ken on top lol. 😃
I'll try this stuff for a few months i think.
Thanks for the vid.
“Don’t question the science!”
When questioning the science, is literally the definition of science.
drilled into us esp after 2O2O
People love to treat science like a religion.
How much chuck could a woodchuck Chuck if a woodchuck could Chuck wood?
what are you talking about? i don't know, maybe you're just one of those poorly educated folk that couldn't interpret a scientific study to save your life.
yes
I never bought into that 30/40 gr of protein per meal max nonsense. I've been doing omad or sometimes 2 meals within 4 hrs depending on time or activity level for a while and still saw favorable results. People need to get more in tune with their bodies. Food science is forever changing, and new studies will disprove something we thought was a fact until the end of time. Find out what works for you, and have a blessed 2024. Hope everyone smasehes their goals! 😊
Yeah I like to eat 2 lb of meat because it saves the time for me
I eat 3 big meals per day equals around 220g of protein per day , 4400 calories . The first time I heard about 40g per meal I just shook my head in disbelief and started eating as normal didn't pay attention to it
@@CosmicawarenessCitizena lot would fuck up your kidney when you’re 60 though..
Idk what your weight is but unless your work is INSANE that’s a lot. I think.
To the last person who commented. I'm 198lbs 6'0 feet I train myself in the gym for around 2hours max 2 hours and half I found a lot about my dietary plan while listening to my body . So yeah listen to your body it will tell you what you need in order to grow . Well I'm not even half that age yet so I'm okay with my kidneys.
@@gatesroyalecan you share what your eating in a day please??
This is how I've been eating for 22 years and the amount of muscle I've built is insane. I've been telling people this for years and no one ever believed me, despite me performing better than them
sure
Every pro bodybuilder eats like 70-100grams per meal. Otherwise you cant take in 400-600g per day.
Same😂😊❤
Thank you
Ok gamer simp
Literally watching this as I was choosing between the salmon my wife baked and the half a rotisserie chicken that needs to be finished and now I’m realizing I should have both. Thanks Tom!
Lol why not!
You have a great wife
If your wife baked you salmon then you better damn well eat the salmon😂😂😂. Or else...
Go for it dude
As an OMAD guy who’s maintained the lifestyle for a couple years now, I kind of already new this on an anecdotal level, but Im stoked to see the science actually back up the thesis.
Yeah literally
I crush 8 eggs and my 70 gram shake after my workout never had a problem lol
The whole eating 2-3 hours has always seemed harder than working out for me. I've been eating 2 big protein meals a day and chillin for about 2-3 years now and I feel great! I don't have cravings or feel hunger bcuz of the amount of protein I ate. Great video! Thank you for bringing this study to light!
I'm eating either one (usually, and (sometimes) two protein meals a day.
The first meal is (if I'm having two meals that day) is around 100 grams protein, the rest in the second meal about 5 hours later. If it's one meal for that day, the whole lot is in that one meal.
I'm lifetime natural and my arms are past 18 inches (18.3) unpumped, 2 days post arm training day.
@@KenanTurkiye. can you please give an example of of what 100 grams of protein looks like for you? also, do you use protein powders?
Lions on average have more muscle mass than Brian Shaw, they eat once a week, Great White Sharks? they eat once every 6 weeks, even Spiders go weeks without eating. The average carnivore only eats once a week, so why are humans so different? even the Romans practiced long term fasting not to save money but because it improved brain performance, and increased resistance to sickness, their is a very good reason as to why we lose our appetite after being injured, as we release autophagy cells which eat away at infections along side our immune cells, but as soon as we eat again, those autophagy cells shutdown.
As Dr Eric Berg stated, the 3 meal a day model was created to increase insulin resistance to make people more likely to snack and buy junk food more often, as companies spent millions in research to study how to get people to eat more to increase their sales.
Obviously it depends on your needs.
For bigger people who do lots of resistance training, two meals are not enough.
I still agree with big meals, but even for me as a skinny guy who lifts, two big meals are simply not enough.
@@mjgrant1515Sure. I used to use protein powders, but after learning all the detrimental chems in them I don't, none whatsoever.
My roughly 100 grams of protein meal is post cooked 300 grams of chicken (uncooked it's over 450 grams because of the water weight, anyways I have my chicken prepared in 300 grams post cooking),
Each 100 grams of chicken is roughly 25 grams of protein, which makes 75 grams.
On top, I eat 250 grams of lentils (usually green but sometimes mixed with red), each 100 grams is about 9 grams of protein, which makes about 22.5 grams, bringing the total to 97.5.
And with lentils I have a spoon of honey and piece of fatty white cheese which I calculated roughly from the back of the packaging and the rough grams I add to my bowl to be around 12 grams protein, so bringing the total to about 110 grams, but I accept all that as roughly 100 grams as nothings precise, even what's on the packaging.
I eat vegetables 3 days a week (4 days I do not because of Lectins), each of those 3 days the amouınt is roughly 300-500 grams all steamed nothing fried. And depending on the vegetables there's about 3-10 grams of protein per 100 grams of vegetables, I don't count these in the equation.
The other 4 days I don't have vegetables, I eat yoghurt, (yes yoghurt is originally Turkish, the word ''yoğurt'' is Turkish also, so it's not ''Greek'' yoghurt, our neighbours Greeks just put the title ''Greek'' before it to make it sound theirs :))) but to be fair there are differences, Greeks changed their yoghurt which is too thick and overprocessed unlike the original (Turkish) yoghurt which is less processed. Anyways, in the yoghurt I have avocado and garlic sliced in, and on the days I have yoghurt I have fermented vegetables like pickles etc for gut health.
Furthermore, regarding the ''meat'' I eat, chicken is on 4 days a week, the other 2 days it's fish, and 1 day it's red meat (lamb/cow)
The 2 fish day I get in slighly less protein because fish is expensive and budget is a concern too. On the ''red meat day'' the protein is even lower because I consume even lower red meat, because of two reasons, 1) red meat takes longer to digest so eating to much in one go isn't ideal, 2) because tsaturated fat ratio is high in red meat.
Besides all the above reasons, this way I get to PROTEIN CYCLE. If you aren't aware of what that is, please do look it up, it's about the protein synthesis capability of the body.
I hope all of that made sense and did not bore you to death. :)
LIIIIIIIIFFFFFFTTTT ;)
I'm so glad to hear this because 30g of protein doesn't get me full, which has been an issue with me. Gonna increase my protein and see what happens. Every body is different 😊
Eat lots of eggs
Same, everyone always warned me "don't eat too much protein" and I continued to suffer from eating disorders and never feeling full, always so hungry after large meals. Even my practitioner believed that my hunger was due to electrolyte deficiency but the minerals didn't help my hunger. I finally decided I need A LOT of protein, (after some research), and I now find that I'm no longer hungry after a meal whenever I eat like 40-50 grams protein in a meal. I also get less cravings, it's so nice 😊 i just function overall better when I eat tons of protein
Raw milk and lots of eggs will do wonders for you
@@MochaZillawhole eggs are high in fat though so be careful. Egg whites have the protein without all the fat
@@DiggingDeepVlog shut the f up. Yolks are not bad for you. I eat over 10 whole eggs a day, from hens raised by me with gmo free feed. I eat tons of butter too, like half a stick per day. It's good for testosterone production and not being a soy boy
Jeffrey Cavaliere said in a vid a few years back that cave men would go days without eating and wouldn’t know when their next meal would be; thus eating as much as they could in a short time. I haven’t questioned the body’s limitless protein intake since and have gotten tremendous gains eating huge quantities of protein a few times a day
Cavemen weren't sedentary like most people are these days. Physical movement is essential to synthesize protein properly.
Started doing this out of necessity less than a year ago. I only eat twice per day max due to work and life and needed to hit my protein goals.
how body composition changed?
I added a protein shake when time is limited.
🎯 Key Takeaways for quick navigation:
00:14 🏋️ *New data challenges the belief that the maximum protein absorption post-workout is around 25-40 grams; a recent study explored higher protein intake.*
02:18 🧪 *In a randomized control trial, subjects consumed 0g, 25g, or 100g of protein in a shake after a 60-minute workout, with tracers used to monitor amino acid movement in the body.*
05:24 💪 *The study revealed that 100g of protein increased muscle protein synthesis significantly more than 25g, challenging the idea that higher protein amounts would be wasted.*
07:28 🕒 *Consuming more protein post-workout allows for a longer duration of muscle protein synthesis, suggesting you don't need to eat every 2-3 hours if you've had a substantial protein intake.*
08:50 🥤 *Recommendations include whey protein post-workout for fast absorption and combining it with a slower-digesting protein for sustained benefits, e.g., a whey protein shake followed by lean meat.*
10:29 🏋️ *An increase in connective tissue protein synthesis was observed, suggesting additional benefits for joint health with higher protein intake.*
11:48 ⏰ *While more protein requires a longer digestion period, the study found no apparent upper limit to amino acid levels, suggesting potential liberation from frequent eating patterns.*
12:58 🔄 *Lucine, a key amino acid, played a crucial role in muscle protein synthesis; considering essential amino acids or BCAAs may enhance Lucine availability and, consequently, muscle protein synthesis.*
Made with HARPA AI
I never even heard of limiting meals to 30g protein (especially after a workout) and I'm glad I never knew. I eat about 100g protein before a workout and another 100g after
It was always just a way to get people to buy more food and protein powder. The more different times you gotta take it, the more variety of ways you’re going to.
How are you able to get 100 grams of protein in one meal? I have a hard time getting 50-55 grams per meal.
@@missyasche881 One example, I'd make a homemade chipotle bowl with 12oz of chicken. That's 80g protein from the chicken alone. The other ingredients make up the other 20g. Pretty easy if you love chicken, steak, etc
@@CitizenoftheWorld1 thanks! I love chicken, steak, etc...
😂
I've done lots of fasting, including extended fasts of days without eating. One of the pieces of advice on saying to not break, say a 48 hours fast, with more than little bits of food, didn't make a whole lot of sense to me, vs say having a good amount of meat. The main argument that convinced me to try fasting was the realization that sometimes going awhile without eating is what was natural for humans for 99.99% of our history, especially as hunters and gatherers. And you mean to tell me that when they finally did have a successful hunt, they didn't eat as much of that animal as they could? Intermittent fasting still seems to go along with this idea too. It's eat, and don't eat. But when I eat, I eat plenty of (natural) proteins in my short window, as if I have just hunted.
Exactly. I do the same. I eat 300 gr of protein from wild game meat and I'm totally fine with lots of progress in lean mass
It makes sense to a person that breaks their fast and doesn’t want a car crash in their stomach 🤷🏿♂️
Incorrect, we were not hunters and gatherers 99.9% of our lives. Some were, most were not. This study proves we can metabolize a lot more protein than we once thought and there is no correlation to a fictional past.
The Earth is only 6000 years old and evolution the way they teach in public schools never happened. Biology is too complex to treat it as something of chance. It's unscientific to think zero intelligence was behind DNA, that chaos brought about order- simply by random chance. There are not enough transitional life forms to support it. THink, if T-Rex died out 57MYA +/- then why have we found several specimens of T-Rex soft tissue? Red blood cells should not persist longer than a few thousand years even in the most preserving conditions- there is a scientific impossiblity it lasted for 57 million years. A few other facts: very little sediment on the ocean floor; bent rock layers; faint-sun paradox; rapidly decaying magnetic field; helium in radioactive rocks; C-14 in fossils, coal, and diamonds; short-lived comets; very little salt in the ocean; DNA from "ancient" bacteria very similar to today's bacteria; rapid star aging, flatness problem, spiral galaxies. Why 6000 years? Because The Bible gives us an accurate historical account. If it were not true, there would not be over 240+ flood stories from around the globe, including in some of the oldest written historical accounts. Paleo-Chinese pictograms (from 2200BC) surprisingly have characters that represent the same events recorded in Holy Scripture. Coincidence?
yes but also big muscles was not natural for humans 99,99% of our history, because they did fast so long
Do a 24 Hour fast on a holiday
Literally been doing this for years. Just made sense to me and works for my lifestyle. Plus a 10-16oz steak just looks cool 😂
Esthetics of the meal is important too!
Same here but with ground beef 😝
I am 132 pounds 57 years old female
I have no problem eating 1/2 pound of ground beef and feel great doing it. My muscle mass is on par with when I competed as an IFBB Figure competitor. So I believe this 100%
No offense but a half a pound is not a lot at all but since you are so skinny and a woman it probably is more than enough
Remember this is grams of protein, not grams of actual meat. 0.5lb ground beef is just under 40 gms of protein.
@@janetkrem503It depends on fat content of the meat. Look at the protein difference between 95% lean and 72% lean. It threw me.
There was a doctor in France named Yves Borie who did studies on this about 20 years ago and gave his elderly patients 100 grams of protein in 1 feeding and his studies showed it increased protein synthesis by quite a bit. So this is not new
Technically it's new because it resurfaced and most people have not talked about this at all it just seems like that's a common trend at this point
@@gatesroyale I can dig that
@@gatesroyale Are you an idiot? Do you not understand what the words technically and new mean? Jfc, lol.
Makes perfectly good sense. Backs up my protocol closely. My workouts are high intensity followed by only one high protein mostly animal based meal per day. The shake is fermented milk with whey and collagen powder and a high dose of leucine added to it.Results are good for my age. I'm 67 years old.
Thanks, great information.
Wow you eat the same exact way as I do. Always fermented raw milk, followed by 1.5-3 pounds of grass fed and finished beef
How many grams is a high dose of leucine? Fermented milk as in kefir?
Btw,.Wrt collagen, this might interest you (it's about collagen being inefficient vs glycine) czcams.com/video/ZjnmfWXbzFw/video.htmlsi=mxDY5z1F1cjLH2UZ
@@genomedia44 I don't take protein supplements and yes milk kefir
@@genomedia44Hello: Works out to approximately 8 to 10 grams of leucine per day. I started making my own kefir years ago and have been using that same culture since. Thanks for the link. Have a good one.
I only eat 2 meals per day with 60-80g of protein per meal, strength training and cardio 4 times a week. I can honestly say that I’ve been seeing lots of progress, I work with how my body feels now what the data says😂
It might be hard on the gut etc.
I disagree with the every two hours thing, but two meals is sort of extreme as well for people who lift weights.
@valdius85 it definitely depends on the person. Hard on some peoples guts but not on others. Thats why i always take digestive enzymes with every meal.
@@valdius85.
idk how I could eat 6k calories in just 2 meals
I do it too
Great study. For me, it makes total sense. I never really got the ideia of eating several small portions
exactly. The body is very smart and it can adapt well to changes in pattern
i am sure people will chime in with contradictory perspectives but as a n=1, i’ve eaten two meals a day with 50-60g protein each (i’m a thin female), and i have never had a problem recovering from exercise or building muscle. this has always worked for me so im going to stick with it!
I am an older woman, age 71, wondering if I could even eat that much protein per meal even twice a day and then see it in muscle gains. It seems like a lot of effort.
@@catrammei hear ya! it def takes some effort/prioritizing to be able to eat 1g protein per pound of body weight but once you get used to it it is great!
I love this! I've always been tempted to eat large amounts of protein post workout but was afraid it would be wasted....
Literally proof that OMAD muscle building works, as people have been doing for years.
Of course it works Andrew Tate has done it and he's beefy
Absolutely. I've been at it for over 22 years on carnivore. I can built and cut muscle any time I want on demand
you can absorb any amount, the studies never said you could not. The problem is with activating MPS and finding the point of diminishing returns
I'm glad to hear this because I was wondering how I can build muscle while doing intermittent fasting. I wanted to take fairly large amounts of protein within my eating window. The information in this video supports what I wanted to do.
3:55 appropiate increase of amino acids per protein dose
4:18 the more protein consumed the more protein consumed
5:02 100 gramm protein shake increased Muscle Protein Synthesis more than 25 gramm serving
7:00 still safe if youre eat a lot of protein in one meal
7:30 when more protein, in the first 4 hours more Protein Synthesis
I have a 94 score on the inbody scan and 13% BF. I work out very intensely most workouts. I used to belive this "old thinking" but as i recollect a post eating binge of close to 80+ grams of protein. I could literally see my muscles were visibly fuller the next day.
What do those scores mean? BF is body fat i suppose? And that 94… what does that say?
@@teddybearroosevelt1847it’s a score that the InBody test machine gives you based on your body stats. It is a reflection of the overall evaluation of your body composition. The more muscle mass you have, the higher your score will be and as such a muscular person may score over 100 points.
@teddybearroosevelt1847 you're outdated teddy. So are all your other comments and takes
I would most definitely not believe an in body scan. Those are notorious for being inaccurate.
That can mean u just have more calories in your body and ofc youd look more fuller the next day lol
As much as i would love to agree with you, my toilet disagrees with you lol
I can build size, being 5'5" i have bulked up to 250lbs and maintained sub 20% bf
Now being in my 30's and with kids i just want to be athletic, so i try and stay under 200lbs, i eat leass then 1 gram per 1 pound. How is my performance? I weigh 190 lbs now, can run 7 min mile pace for atleast 1 hour, squats i can rep 500lbs for 10, deadlift 500 for 10, flat bench 405 for 6.
I have found carbs are a better source of energy, when trying to stay at a calorie deficit a high protein diet from meats would mean you wouldnt be able to eat as much because of fats, and if you relied on protein shakes it would be unsustainable, my protein is 25 serving for $50 aint no way im paying $8 per shake (4 scoops)
Also alot of people might want to look into how carbs actual help with muscle wasting and help the recovery process.
All in all TLDR dont go off 1 research, do what works for you
Thank you Thomas, as someone who struggles with getting enough protein, this makes things SO much easier!
When you consider that early humans would go days without eating, and then gorge when they would have a successful hunt. It would make no sense for the body to just waste protein after a certain amount is ingested. When I was in my bodybuilding days, back in the 90s, I would regularly eat 60 - 80g of protein per meal. And post workout whey isolate shakes were 50+ g of protein. I never bought into the "I must eat every 3 hours" thing. This also explains why OMAD works.
I also first tried the keto diet back then. After reading about the "Cyclical Ketogenic Diet" from Dan Duchaine, I tried it my own way, and it worked like a charm. Been doing keto on and off ever since (more on than off). After a while, I dropped the carb load part, and just stayed keto full time, and didn't notice any difference in my training volume or strength.
This is how Bart Kay eats, he eats one meal a day , a huge bolus of protein/ meat once a day raises insulin fairly high rather than up and down all day with carbs. So you absorb and use the protein and it keeps your electrolytes in line. So a longish daily fast then a workout then your meal builds muscle.
Don't forget he drinks beer and eats pizza once a month.
Ive been building muscle for 2 years now with OMAD diet. Never had a issue.
This is awesome information. Combining the benefits of muscle building with insulin control . Love it
My go to breakfast is 2 bananas 2/3 cup pumpkin seeds (30g protein) + whey (25g), 2 cups milk (18g). About 75g protein good mix of fast and slow digesting
First, muscle biopsies sound awful! 😖 Second, I’m happy you convinced your friend to lose the sucralose. I usually only do straight whey due to all the sweeteners I’m trying to avoid. But with allulose and monk fruit, I will give this brand a try!
I needed this today....I was worried that I wasn't hungry all day after eating a 2.18 pound Salmon fillet and that calculated about 200 grams of protein. Thanks man!
I do think that some brands will want us to believe that the maximum is 25g cuz otherwise they will prolly sell less “protein content food” like yoghurts for example
I think it's mostly coming from the wok agenda trying to de-populate the world and make people eat vegan diet as well as bugs
This is awesome cause omg it's been hard trying to eat so many meals with like 25g of protein in it 😅 having one large meal sounds so much easier for me! Thank you !
I didn't even know this until after I started working out, but I've been cramming as much into one meal as I can and I've noticed my muscles getting both firmer and a little bigger quicker than I thought they would
Quickest growth is at first, then it slows down.
5 years until max form@@SheepAmongG.O.A.T
This is music to my ears as someone who does intermittent fasting
Timely! Was wondering if i could do my 125g/day on OMAD--don't want to stop the autophagy benenefits.
I read autophagy doesn't really kick in unless you have done 36 hours? That said - I did OMAD and anything that doesn't tax the digestive system constantly has to be a good thing.
You don’t get much autophagy benefit from only 23-24 hours
You don’t get much autophagy benefit from only 23-24 hours
Such fascinating info, & yes, liberating. Especially for any one who experiences inflammation when pushing the 3 hourly eating thing.
Really like this info because I am a one time a day eater and I was wondering if that's good but now I am more reassured. Thanks Thomas!
This can’t be the first study to examine this idea. Either that, or they didn’t have the technology to do it properly until now.
I’m so thankful for people like Thomas who are willing to wade through research papers to bring this information to the lay person. I have a doctorate of pharmacy, so I’ve read my share of research articles and clinical trials, but I do not enjoy it. The methods and results here are fascinating and I hope it leads to more research in the area.
Most used whey protein only, which is stupidly fast to digest, unlike most actual food. Milk protein is 80% NOT whey. And meat will take even longer than milk.
They also hypothesized it based on older techniques, this study also did the 100g after exercise.
It would seem the ideal situation is fasting/feasting regularly.
I like the idea of greater protein in a meat source. The stomach is a bag that breaks down a steak over several hours. Better spacing and pacing. Better use by the body IMO
its a really premature idea that because you can build muscle with 100g protein per meal that its healthy. you need to make more breakdowns on this topic. if there's one thing ive learned frpm doing my own research its that theres always at least one scientist out there with a paper that everyone ignores due to confirmation bias
yah, but it does confirm you don’t have to worry about capping yourself as it is otherwise a benign process anyway.
Proud of you Thomas. I like how you are keeping up with the science on all of this. From you carnivore follower 😃
If you go watch Siim Land you can see that building a very strong physique on just 1 small and 1 big feeding is very possible, he eats 1 shake with workout and then 200g+ protein in one meal an hour or so later
Thomas. Thanks for blessing this station.
With superb wisdom on protein.
Good man!
From Craig. UK.
Is it OK to combine whey protein with other protein sources such as chia seeds , eggs , yogurt , and carbohydrates like fruits , oat , or just whey plus milk protein
Of course it is. I recommend hemp seeds which are an amazing plant food with complete protein. Nearly no taste but 9 g of protein with three tablespoons.
In October 2021, consumers sued Bowmar Nutrition, saying laboratory testing proved some of its products have 10% to 67% fewer grams of protein than advertised, according to the Iowa Capital Dispatch.
This persuades me to go OMAD again. I did feel better when doing so back then, but always was conflicted with the other studies thinking I wasn’t absorbing all the protein in that one meal. This will free so much time in the kitchen and I can just worry about my one meal and be fine for the rest of the day to do my work.
Same man. I really loved doing Omad but turned back to multiple meals as I thought it would increase my muscle mass. Haven’t noticed any difference though
I eat 60-70g of protein per meal x5 meals a day. I eat my pasta with lean mince then immediately have a WPI shake afterwards. The results I have had from this alone are insanely noticeable. Every day I have 760g carbs, 350g protein, 75g good fats. I eat every 2 and 1/2 hours to 3 hours.
I've been eating this way for a long time. I try to get around 180-200g of protein a day and this achieved through 2 meals typically. First meal is often ~80g and second meal is ~100g. If I'm a little low by the end of the day I'll toss in some greek yogurt with honey and fruit to round out an extra 20g or so.
I've tried every style of eating and doing the 6 meals a day of 30g protein each is just so boring, cumbersome, and I'm constantly hungry. 2 meals with huge protein servings fills me up and satisfies me for several hours.
It's not the healhiest option, but a Chipotle Burrito Bowl with 1 scoop if each of the beans and double meat is a good way to get in an easy 90g's in a meal with less than 1k cals.
How is that not a healthy option are you confused Chipotle literally doesn't add anything bad to their food unless you get the tortillas which has that nasty oil
DONNIE..ALL YOU NEED IS 100 GRAMS..MORE IS NOT BETTER
@@gatesroyale they cook their meat in rice bran oil
@@gatesroyale I said it's not the healthiest... meaning it's not ideal and not as healthy as home cooked. I didn't mean to convey that Chipotle is like getting fried chicken or a Big Mac - it's one of the most health conscious "fast foods" around for sure and I eat it quite often. But, if I made something similar at home it would have zero seed oils, less saturated fat, better quality meat, less sodium, etc. Chipotle is one of the few places I can eat out at and not feel like garbage after and I also eat it even when cutting (I get the salad with no rice, don't use the dressing, and ask for light on the cheese. It's like 500 calories and 60-70g of protein, which is awesome).
@@Ryshaad i didn't know. That's gross
I just heard Dr Layman and Lyons talking about this. The subjects were young and age absolutely matters. The protein type is casein which as you know is a slow digesting protein. They could not account for a substantial amount of the protein. I recommend everyone also listen to Dr Lyons and Layman talking about this paper. I find it interesting how much bad mouthing there is about casein protein yet this data seems to indicate there is a benefit to it. I didn't hear mentioned what the insulin levels were and how long it took for those to return to normal or if we are creating another problem there.
We also have to keep in mind that eating 150g of protein in a steak is different than a protein shake. A protein shake goes through yiur body so quick, when a steak takes way longer to digest and break down in your body. I don't think there is a benefit to drinking 200g protein all at once. Small dose in a drink and then eat as much REAL protein after like Thomas said
Exactly! Even if it were only 30 grams at a time, if a steak takes 12 hours to really digest, then you'd get several attempts to extract another 30 grams over and over whilst it digested. So either way...
Do they make that hydrolyzed? I have sensitive stomach, so far Dymatize Iso100 has been the best with no issues.
I do the best of both worlds. I eat every 4, sometimes 5 hours and my protein is usually 100g + at each meal except for maybe one. And even then it’s at least 60g protein. What I do is usually try to make sure my first and last meals are 100g or so. Before bed especially. So I do 100g or so of easy to digest dairy protein such as ultra filtered milk in a shake with some fruit (more casein protein), or Greek yogurt with fruit. Heavy protein meals before bed ruin my sleep. Dairy seems to have the opposite effect for me however. Helps me sleep deeply. And usually starting the day off with a breakfast of 100g of protein. Lunch which is post-workout for me usually is like 60 grams. Dinner is usually 60-100 grams, mostly from fish or fish mixed with tofu (I am pescaterian). Works good for me.
I've been a believer in people being able to absorb way more protein than that 25-35 grams bs. For example I've been eating around 200g grams most days a week, sometimes upwards of 260 grams between two meals after getting home from work and the gym and I've been gaining muscle very quickly. I'm in a bulk and take care of many of the other things that assist in one's health, but there is no muscle gain without eating protein
What about ingesting large amount of protein when I'm in ketosis? Is 100g of protein in a meal going to throw me of out ketosis?
Good question
Explains why I was getting some good gains when doing OMAD. Alternating eating 9 eggs a day with onions and peppers, 3 bubbas grass fed patties with 5 cups of spinach, a full block of ground beef with 5 cups of Kale, or a steak.
The high fat/protien kept me full for the entire day and I never felt irritable.
Lost a lot of fat weight, exploded in my benching PR going from 185 to 290 in 8 months (1 rep max) and hitting 245 5 rep max. But my muscles had prior training when I was a teen, going up to 225. So I believe it was just muscle memory. Still it was quite quick.
This definitely could be a game changer. Don Layman has been the protein expert (appearing on Attia's show and elsewhere) who has talked about 25-30 g per meal - i.e. the minimum amount to get the leucine you need to spark MPS. IIRC, he specifically said that the protein intake per meal beyond that is not "wasted", but won't further increase MPS. This new study clearly contradicts that. Layman has spent a lifetime with this stuff, and one study shouldn't override his findings. It seems to have been really well conducted, but is it peer-reviewed? Is Cell Reports a reputable source? I'll be curious to see what Layne and Attia have to say about it.
And it's important to keep in mind Stuart Phillips' dictum - the amount and intensity of your weight training matter WAY more than the amount of protein you ingest.
Wouldn't make any sense biologically only absorbing such small amount, we would not have survived this far if this was the way it worked, obviously we can absorb more than 100 grams, if we didn't we would not be around.
@@Lue1337The question isn't survival. Of course meat (and legumes) contains many, many nutrients and eating more than 30 g of meat-sourced or legume-sourced protein per meal isn't "wasted" The issue is how do you maximize MPS? Early humans didn't need to maximize MPS in order to have sex and reproduce at an early age. Hell, even today, teenagers don't rely on protein to grow. That's not how the body works in its development stages.
As someone who is OMAD and low carb, I have had reservations about Layman for a whle now. I still take snippets from his findings, but much of what he says is now questionable, not only with protein but also carbs. I also worry about what his beliefs are doing to Dr Lyon's work, as she tends to move more towards his findings.
He has stated that up to 50 grams is the top for muscle protein synthesis and the focus should be the 1st and last meal. And yes - nothing is wasted, (there may be a cap ) as we turn over apx 300 grams of protein per day.
Information changes all the time that's why it's called science also what the hell does MBS stand for@@aquamarine99911
I always knew this was true because once a rat managed to break into my protein powder stash and it kept gaining without me realising. And then one day when I got back home, (usually it runs away), its just squared up and faced me and flexed like it was the landlord or something. I just called him steroid rat even through he's not a fake natty.
This definitely deserves its own special gif .. say a monster size flexing rat
After seeing this study, I still think there is an upper limit. However, there is a lower limit, too. If you only consume 25 grams per meal, you don't get enough leucine to maximise the muscle growth.
Who eats less than 50 grams of protein per meal today? Most people who go to the gym, eat more like 50-60-70gr. 2, 3 or 4 times per day (depending on how big they are).
The protein will to waste if you don't eat enough of it, too.
That doesn't mean there is no upper limit. It just means you are probably not going to reach it, while it is very likely to be closer to the lower limit.
yeah. just because they didn't reach upper limit with 100g doesn't mean that limit doesn't exist at all or that effects don't slow down at upper values
it all depends on body mass too
What if it's not post workout? Say I ate 100g protein after an 18 hour fast with just some general movement and walking?
You'll turn into a human bomb and blow up
Thank you, Thomas! This helps me to confirm that my wife and I are doing it right. We hit the gym early, come home and do our protein/A2 milk drink, then 30 minutes later around 11:30 we eat brunch. I feel satisfied all day after that.
my guess the reason that supplement compaines says that 25-30g in a sitting is max is for you to take a shake multiple times a day vs just eating a 100g protein meal in a sitting from whole foods. $$$$
But why can't we just divide those 100g of protein from real food to multiple meals instead of drinking protein supplement multiple times a day?
I don't think it make sense for companies to do this
@@Dom-bn1ru convenient. Who has time to prep 6 meals a day
@matzky but if u can prep one meal with 100g of protein, u can save the rest for later haha. That's what I don't get.
I would argue that having to prepare 4 shakes a day is even harder than saving the 100g of protein food that u alrdy cooked to eat later.. since u know, the foods alrdy cooked
@@Dom-bn1ruyou really just said I can't believe companies who do something like this you sound so foolish do not see sugar in every item in America especially catch up
@@Dom-bn1rureally did you just say that One you have to just drink down The other one you have to force feed yourself especially if you're just eating one another day that's a lot of protein
Gamechanging video for me. Thanks.
Waiting for the video where high doze of Protien in one go might ruin your health 😢😅
Very informative , funnily enough , I just started this protocol today before I saw the video, by combining four other videos yesterday. Well done for tying it all together . I was speculating as I started this, now I am convinced.
Thanks for keeping us informed Thomas. In the nutrition field the knowledge they had even 15 years ago was the dark ages ! 🤔
From my experience of 100g of protein meals, I havent gain or loss a pound. I worked out daily up until i had to get some teeth pulled, putting me out the gym about two months until I healed, meanwhile i still stuck to one meal of 100g of protein day as if i was still going to the gym, alongside about half a cup of rice. During those last two months I dont believe I've lost much muscle mass or strength at all, I went back into the gym and I could still get back into all my workouts reaching the same PRs I had reached before the two month break. I wake up around 5 in the morning, work till about 3pm, then have my 100g meal, which would be either my first, or only meal of the day, after about two hours I would go to the gym. Seems to be working well for me.
CAUTION:
Yes you can eat a lot of protein in one sitting because our evolutionary ancestors did not have access to meat 24-7-365. Your body will manage the excess protein because of several days not eating or not having access to meat. Unfortunately today, you're stuffing your face with protein 24-7-365 non stop. And ingesting well over the DRI amount of protein for your body size/requirement.
The research is an Isolated mechanism of protein... And totally disregarding what the excess amount 24-7-365 in your blood do, such as increasing your uric acid. It totally disregard what the excess amount 24-7-365 to do your gut microbiome, whilst your evolutionary ancestor were not in that situation.
The research were on milk proteins... Not bbq steak, processed meat, chicken/pork/beef/fish, the type of protein you eat on a daily basis. Before celebrating this research, it needs to address the numbers of research on gut microbiome, uric acid, bioaccumulation, etc...
Additional question. In the ingredients of the whey protein you recommend, it includes "natural flavor", which as I understand, is a catch-all\way to hide ingredients like high fructose corn syrup and other "unfriendly" ingredients. Can you share what "natural flavor" includes?
I'm 64 and never believed you could only use 40 grams . I mean come on your body's not stupid its not going to waste it . Had a trainer at the gym a few years ago tell me the 40 gram myth because I told him I sometimes eat 100 grams in a meal . He said that was wrong but despite him being half my age he was also half my size so I just laughed and said yep keep on doing what your doing because its really working . HAHA
I went from post workout 150 grams of oats and 40 grams isolate to 60 grams egg white protein and 45 grams whey concentrate/isolate. Since this video I've dropped 6 lbs and mass has increased to the point people comment. This works!!!
This new information seems to support what I have been doing for the last three and a half years.
I have only eaten one meal a day at dinner time and my workout comes just before this. My one meal a day often looks like those eating challenges I see on CZcams LOL! I also take beef liver pills as a supplement. This routine seems to serve me well.
So i can only eat 2 meals a day and done with my protein intake? Damn this is so much convenient.. Even thinking and preparing 4-5 meals takes so much time. Damn this will change lives. I anyway dont like cooking much.. This is massive breakthrough study!!!
My concern would be the kidneys and Uric acid levels and the inflammatory markers of things like Beef. Have Dr. Steven Gundry on who recently had Dr. Lyons on his show and they found some common ground.
Grass fed beef
CAUTION:
Yes you can eat a lot of protein in one sitting because our evolutionary ancestors did not have access to meat 24-7-365. Your body will manage the excess protein because of several days not eating or not having access to meat. Unfortunately today, your stuffing your face with protein 24-7-365 non stop. And ingesting well over the DRI amount of protein for your body size/requirement.
The research is an Isolated mechanism of protein... And totally disregarding what the excess amount 24-7-365 in your blood do, such as increasing your uric acid. It totally disregard what the excess amount 24-7-365 to do your gut microbiome, whilst your evolutionary ancestor were not in that situation.
The research were on milk proteins... Not bbq steak, processed meat, chicken/pork/beef/fish, the type of protein you eat on a daily basis. Before celebrating this research, it needs to address the numbers of research on gut microbiome, uric acid, bioaccumulation, etc...
Thank you. Great information.
There were many caveats in this study that haven’t been mentioned. Gabrielle Lyon and Don Layman discussed this study at length going into details.
I always drink a protein shake roughly 2 hours before my workout, and a protein immediately after my workout.. followed by a lot of eggs and oatmeal.. this has been working pretty well for me.
So I will carry on eating my rotisserie chicken 2 to 3 times a week 😜
dude this is an incredible finding!
The "not able to process more than 30g of protein" thing was obviously nonsense. People need to trust their instincts and common sense over bizarre claims from alleged experts.
Exactly!
Well said
Sounds like a woke agenda to get everyone to eat bugs and vegetables for life
People forget that science is a tool that's used be human beings. That means it's susceptible to every thing all other human activities are susceptible to. Just look up "replication crises" to see how bad some things are.
Alleged experts who have done studies for years? Okay….. I guess we’ll trust you!😂
Other than obvious things such as feeling sick during a workout, or going to bed with indigestion - does eating timing outside of that really matter if you’re working out and recovering?
the more beard looks good on you.
I've been seeking this information for awhile now. This does reassure me that I can lift weights while doing intermittent fasting
V shred dude you the man , thanks for that free 30sec test, i feel buffer already !!!
Lmao he's not vshred I hope you are joking lol
@cornypinkuni9519 the only joke here , is you haven't taken v-shred's free 30sec buff muscle test!!! Guess your afraid of being more ripped then you ever been!!!
@@andywilson8698😂
I've been doing this without knowing it. Protein 50-75g in a shake & 1 big Protein meal 70-90g/day . Got sick of a 3-4 sittings a day so I did what worked for me and hoped for the best. This made my day.
I need a part-time job to afford this whey. Think I'll stick with my current whey, which is less than half the price per 25g serving, for now.
Ronnie Coleman istinctively knew this. When asked how much protein he consumed in his shake after a workout he answered : 100 grams. He didn't care if some frowned on this. His experience learned him what works.
"I gotta eat chicken breast and rice 10x a day" roided bodybuilder has left the chat
Lmfao 😂
This indeed is liberating. I remember being in great shape but having to eat every 2 hours. That's the hatdest part to me, not the cardio and lifting. This also makes it easier to fast and close that eating window.
Big no to these crappy protein supplements as they are using natural flavor and a bunch of emulsifiers! I was a partisan of your channel until now, but now I see you, Thomas, who's not honest with your followers and keeps trying to sell this brand of protein powder!!
Wait is the protein powder he was selling trash? Yeah that's kind of a fortunate being a health channel and you're trying to sell natural flavor protein powder is stupid
Wait he did say he likes it because it's the best tasting and I can actually understand even though I'm like you I do drink Herbalife protein shakes although they do have some crap ingredients they're actually the best protein ships I've ever had in my life so I wouldn't beat them up so much. He did say word from word that's "best tasting protein shakes I've ever had"
Lyon and layman has responded to this study 2 weeks ago… the protein that was being used was milk protein. Which is 80% casein…… which is why protein synthesis continued after the large dose of protein was consumed…..
Imagine a pride of lions leaving their kill to the vultures after 40g of meat 😂
Imagine comparing a pride of lions to humans 😂
humans are just clever naked chimps, so also animals
Its a good comparison actually. @@jmax850
What i am about to say is anecdotal and not based on hard evidence of any kind.
I remember talking with a friend who went to school for corporate fitness and was a massive and strong guy. 6'1 210lbs 14% bf. Really strong at 22. We got in a disagreement over protein consumption because he was saying "you can only absorb 30-40 grams at a time anything else is wasted." I disagreed and said that our bodies are not stupid and that our needs increase as activity levels and need for repair increases.
I can't say "i knew" that for a fact, but im a self taught health enthusiast. So what i do knownis that science hardly scratches the surface and when people "think" they know everything, they likely know very little at all.
Great video…question…since many studies suggest half the world’s population is lactose intolerant…is it possible to discuss more protein alternatives other than whey?
Hmm, I do this every other day, so lets see