Protein Absorption Science | No Limit In Protein Intake
Vložit
- čas přidán 5. 08. 2024
- How much protein should you eat? If you eat more protein than your body can handle it's wasted, and it's often mentioned that 30 grams of protein is the cutoff.
We know the body can digest protein, in fact it can handle as much protein as you can eat in most cases but how much is beneficial or protein synthesis?
Science with Steve Beaugrand / @stephenbeaugrand
How much protein we consume will have an impact on how much fat we lose, how much muscle we add and the quality of our body composition.
Let's talk about the new research.
pubmed.ncbi.nlm.nih.gov/38118...
I have been eating 180 gr of protein in a 5 hour window, (I do Intermittent Fasting) I gained 20 pounds of mostly muscle in 5 months and being natty, so what I mean is that it doesn't matter if you eat 3-6 meals or 1-2 big meals, the only important things to build muscle are surplus with 1 gr of protein per pound of body weight or so, muscle stimulus (weight lifting), good sleep (for hormones and reducing cortisol) and patience. Best
as I said in the video the most important factor is the daily total, timing is secondary and thank you for sharing.
i eat 154g protein in 1hour , and i gain muscle and lose weight i would say it is more about totalt intake because i use to eat protein every 3hours before and now i eat most of my protein before bed time and because i have tried both for many month i can honestly say it is no different
@@PaulRevelia so it doesn't matter to get all those insulin peak every few hours to get this anabolic thing. i mean oof those influencers are just swearing on that.
My favorite dinner choice is 12oz ribeye strak with a 7oz salmon... using only salt for flavor.
I am so glad you mentioned 5ft and 102# because that’s me.
Since I first heard of that research I started taking 100g of protein from whey after my workouts to test it for myself. It’s being great. It is so much easier to reach my protein goals and I can see some improvement on my physique since.
i have always prescribed to huge protein doses post workout, my appetite is much higher so I regularly get 60-80g to hit my daily total. Nice work!
A little progress each day adds up to big results.
Good stuff!
Glad you enjoyed it
I can't do just 50 g protein/meal. I got so hungry doin that. Ya, I'm that guy that has 100 g post workout. I'm still starving!
I enjoy and share your content…I’m more than fine on 2MAD consuming 120g and 1,100 calories twice a day. I’m 54, 5-11 and 190lbs and weight-train 6x a week. Some days I’m at 300g of protein but my target for maintenance is 2,300 and 240g protein…and workout hard on a PPL split, end every workout with a 30 minute walk on an incline. I workout fasted in am before I eat and again at night around a 8 hour window…and it’s not hard for me. 8 eggs every single day after my early workout and with a whey protein shake or plain Greek yogurt and evening either shrimp/chicken/beef/fish with cottage cheese and maybe a 60g whey shake. My only eating mod is if I have clients to meet for the evening I’ll shoot for 200g in the morning and this happens a couple times a week. Everyone is different but it works for me…and I’ve been at and slightly below 12%bf…one movement daily so I’m using what I consume. I was on carnivore the previous two years and this is 50% protein target for my macros that’s a little modified where I will add in blueberries, kiwi, cantaloupe here and there. Labs are perfect…never believed we needed much plant based food…and I still don’t. Good luck to everyone on their journey and with their goals.
5'11" 190 and 12%? You must be pretty shredded.
I just started 2g per lb protien and have seen a big increase in muscle gain compared to my previous 1g per pound. So when you said sometimes you're at 300g, that resonated with me.
@@kylespeaks7401 we are never truly satisfied…but I wanted to tweak a few things that were under my control and would rather consume more protein than other macros…due to aging and increasing the intensity in my training. It’s not going to waste or my waistline. Keep up the great work.💥
Thanks for the video! Can you do a posing video?
Trying to lean out to 10% body fat which I have no clue what my weight should be at that percentage. But at 6'2 and currently 195 lb I'm eating about 180 g a day. 24 in the morning 24 for lunch and the rest post-workout. I was wondering if it was getting wasted eating the majority in one meal.
I heard of the role carbs plays in getting protein to flow in the bloodstream better. Aids in absorbtion. (For lack of better terms..) Thoughts?
Signing up for the June challenge. I’m waiting to see what the prices are for coaches too. LFG!
Where do you sign up at ?
@@Mr.kn0witall ProPhysique.com
Its only 45 bucks with no coach but its 200+ with a coach i started the challenge in February Its over next month but he's doing it again in june
People keep telling me that there is a limit to protein uptake, and I keep telling them you'd have to get a boatload of protein before you'd max out on the uptake. Research I've read say that you should take protein 4-5 times a day for optimum use.
This is an eye opener! I had no idea that how much or how little. protein in a sitting mattered regardless of total protein taken in!!!
I get in 160g per day (goal weight method) but have been averaging 25-30 grams per meal.
Now I can take in a bit more after training
Glad it was helpful!
My protein intake might be a bit low. I’m 190 lb and sit about 160 grams per day. Good info thanks 🇺🇸 🇳🇿
That’s plenty.
My 2 favorite hosts.... besides Lexi and Evan, of course 😏
Hi Paul, how can I determine my muscle growth potential based on my genetics? Can you please do a video like that?
Only one way, work to achieve that potential.
I eat 2 lb of lean 93/7 grass-fed ground beef after a long day of fasting. I've never had any problems with keeping and building muscle. 💪🏾
How do u cook it?
How much time does it take to finish?
@@DenisGjona sometimes I make it into meatballs and I air fry it. Other times I just saute it in a skillet. Minimum seasoning. Mainly just salt and 1 tbsp of butter. I don't post a lot but you can check out my physique just for reference. @mr_ripped_daytrader
@@DenisGjona I don't really time it but maybe 5-10 minutes.
Keep it up
Bodybuilding science is so funny…its like decades behind what is done and working in practice.
You certainly bring up the good point and that’s why I discontinued schooling and just focused on actual anecdote, but I did get a lot of insights from the understanding of physiology
@@PaulRevelia absolutely agree 100% Understanding the moving parts and the parts themselves is definitely key in BB practice. Anecdote is key for sure though! There aren’t a lot of studies done on highly trained bodybuilders…I think this is the missing key to these studies. Not applicable to our cohort.
😊😊😊
keep in mind protein requires double the water to break down
so do protein after exercise
and with electrolytes
and never in the heat when dehydrating
never without drinking a gallon a day pure water
Thanks for sharing
So there's three rules to protein.. your current weight, your current lean body mass, and goal weight.. where we at lol. I'm doing goal weight personally now which is heavier than my current lean bw.
Steve jitters around like a tweeker 😂
New studies show that any more than 0.8g of protein per lb of lean body mass is wasted. So 1.6g per kg of body weight. So lower the protein and increase the carbs, train even harder. Nice.
I cant eat 6 meals per day so I always eat 100g on my 1st meal [ 2 meals total ] 3 meals top
So what I’m hearing is…. If u do a split then 40 is solid and it u do full body work out, 100 is the goal?
if you do a full body workout, the body can handle a much higher amount of protein and keep protein synthesis higher for longer.
Bold of you to assume I can afford protein
you can watch this video, you can afford protein.
Dude your a random guy on CZcams. Why should Paul know anything about you? 😂
But then if you’re on gear you should take more protein because of the increase protein synthesis
I have no experience taking great, but we already greatly over eat protein in the bodybuilding world so you would never need more than we eat which is generally around a gram per lb.
@PaulRevelia it seems a gram per lb really gets thrown around. Is it always assumed to be 1 gram/ lb of lean body mass?
Whey protein messes with my digestion, but I just cant afford $50 for two pounds of vegan protein right now. That turns into hundreds of dollars per month. I do the best I can with whey, probiotics, and digestive enzymes...and even then I still have issues.
Have you tried lactase pills? I have the same problem and they seem to help me
Second
First ❤
The champ!
A whole pint of Halo Top and only 3oz of shrimp? How about 1/3 pint of Halo Top and 20oz of shrimp instead?! I'd MUCH rather eat shrimp than ice cream!!
At $8.99/# for ground beef…