The Smartest Way To Use Protein To Build Muscle (Science Explained)
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- čas přidán 8. 05. 2024
- How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?
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0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?
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Sources:
Daily Protein Intake:
pubmed.ncbi.nlm.nih.gov/26960...
pubmed.ncbi.nlm.nih.gov/28698...
pubmed.ncbi.nlm.nih.gov/29182...
How Much Protein Can You Absorb in a Single Meal?
www.ncbi.nlm.nih.gov/pmc/arti...
How Much Protein Can You Use in a Single Meal?
pubmed.ncbi.nlm.nih.gov/19056...
pubmed.ncbi.nlm.nih.gov/24257...
pubmed.ncbi.nlm.nih.gov/27511...
www.ncbi.nlm.nih.gov/pmc/arti...
Protein Quality:
pubmed.ncbi.nlm.nih.gov/28534...
pubmed.ncbi.nlm.nih.gov/28382...
Peri-Workout Protein:
pubmed.ncbi.nlm.nih.gov/30702...
Pre-Sleep Protein:
www.mdpi.com/2072-6643/8/12/763
pubmed.ncbi.nlm.nih.gov/29764...
pubmed.ncbi.nlm.nih.gov/28515...
Protein Safety:
jissn.biomedcentral.com/artic...
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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Zábava
Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!
Thanks Jeff love the content
Literally was googling these questions this week, and here we are. What a guy 🙌🏼
Thanks a lot, Jeff. I love your videos!
Much needed information
Jeff your a legend 👏
Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.
Absolutely. For years nobody knows anything about this or doesn't want to share the knowledge.
This one video is a blessing.
Oh hell yeah. All we had were library books and dudes at the gym. So much effort for smaller results.
Sounds like this applies to any topic one would choose.
Not really... Without years of experience no1 can really have a great body without godlike genetics or being on gear... But it's definitely easier nowadays, that much's right!
Except research proven longevity diets. High protien is actually proven to reduce human longevity by a lot.
The best diet for longevity is low protien, no processed foods, high intake of root veggies like ube… fish like once a week.
If you want to gain muscle sure protien… but if you want to live long then body building is the opposite of healthy in many many ways. I stopped in my 30s. Oh and the absolute worse diet is eating like a body builder every 3 hours high protien. Just be clear as to when and how much high protien diets you are willing to tolerate given it greatly reduces logevity. This means you will be in your older years with many health issues…. As oppose to just aging and dying at 100 if random cancer doesnt get you.
Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff
That's something that's consistently set him apart. He delivers quality content, that's visually appealing. Visuals are soo underrated in this industry.
I appreciate the visuals, but more than anything, I appreciate how Jeff doesn't waste our time with redundant, meandering b.s. He gets right to his points and delivers his content concisely, with excellent organization. That takes planning, but it pays off big time. I wish more content providers would follow his lead.
@@cufflink44 true. But I've found myself "lost" and "bored" even with the most science backed Workouts videos.
A) it's too long
B) the creator doesn't do enough to create viewers engagement. This is mainly the reason.
They do the " I'll let the video speak for itself" and neglect other important facets
اس وقت میری عمر 55 سال ہے اور میں واقعی میں انگریزی بولنا چاہتا ہوں تو کیا آپ مجھے کوئی مشورہ دے سکتے ہیں؟ میں ہر روز انگریزی پیپر پڑھتا ہوں لیکن میں اس کا اپنی مراٹھی زبان میں ترجمہ نہیں کر سکتا۔ اور میں ہر جملے کا مطلب نہیں سمجھتا اور اپنے سامنے والے سے بات نہیں کرسکتا۔ مجھے آپ کے مشورے کی ضرورت ہے کیونکہ آپ نے یوٹیوب پر انگریزی میں تبصرہ کیا ہے اور اپنی رائے کا اظہار کیا ہے۔ میں نے صرف 10ویں جماعت تک مراٹھی میڈیم میں تعلیم حاصل کی ہے۔
- Bulking & Recomp: 1.6-2.2g / kg
- Cutting: 1.8-2.7g / kg
Higher end if lean + train hard, lower if
- Best 3-5 meals/day
- High protein is not detrimental
These tips are negligible if daily protein intake is hit:
- Consuming >40g of (casein) protein before bed is good
- Can effectively absorb 50-70g protein per meal
Vegan stuff:
- Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily
- Vegan lifters should aim for higher-end of protein ranges
thank you
appreciate it
brooooooo
Bro taking more than 40g of protein before bed is fucking stupid as it’s going to spike your body temperature while you sleep fucking your sleep. Shouldn’t take a lot of protein directly before bed.
Thank you!!
Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!
Great stuff. EVERY beginner lifter should watch this.
First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!
I can imagine the farts at the gym while squatting, and even worse, deadlifting... xD
@@ditz3nfitness they're called deadlifts for a reason 🌪🌪🌪🌪
@@GVS hahahaha
2g/lb of BW crew checking in from 2010 😭
@@BrainsandGainsPodcast RIP social life😂😂
Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.
Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you
I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!
Loved the Alan Macleod episode btw
No they suck
Awake thou that sleepest, and arise from the dead, and Christ shall give thee light.
czcams.com/video/PpylUDKrHek/video.html
Hey! I know you, hi
Oh shit JT!
I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.
They don’t do it because they often stick to myths so they can hide the fact they are roids. So they sell a solution in their terms to achieve whatever agenda they put in.
It's probably because most fitness influencers most likely do not read scientific research themselves. They just say what either is echoed in the fitness industry, or what has worked for them personally.
@@XsirtX Definitely. Their ego is in the way of providing their audience with facts backed up by science.
@@222MovieMan idk not everyone can read and understand them.
It's one thing to quote studies, it's another thing to understand how it works in any given context. It takes a lot of brains to figure that out. No wonder why there's so much misinformation out there.
Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.
I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on CZcams.
Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!
ay man good for you
Nice job! Keep it up!
Heck yeah! Nice work
I love seeing these comments it’s so motivating
60 lbs man thats awesome!
Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.
frr
Intermittent fasting + anabolic steroids + protein = no shit your going to see results.
Love the fact that a fitness influencer I follow, follows another influencer I follow lol. You always have great content as well Mario 🙏🏽 thoroughly enjoy watching both channels for knowledge and help
Mario you changed my life with your content. Before 2 years, my girlfriend cheated on me and said that I’m dirty because I was fat. In that period I weighed 300lbs. So, I decided to change life. I followed your tips and also I took online diet from website Next level diet and followed their meal and workout plan. I lost over 60lbs in 2years.. I’m feeling great and strong now. People also started to compliment me and I found new and more attractive girl :D Nothing comes overnight, just believe in yourself!
@@polynesianmovtgp7439 lmao, i fuckin' hate roid dood influencin' people about healthy stuff
I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.
Great content! Keep it coming! Your macro app is killer as well. Prolly get your book soon too. I guess im all in on quality content. Thanks man!
I really appreciate how well researched you are and how often you cite studies. It's a personal pet peeve of mine when people with a large platform give health advice without citing reputable scientific sources.
This is so hot.
Hey PictureFit, I really like your channel bro! (Saw your comment posted 5 seconds ago and decided to reply haha 😅)
bruh i love your channel. pls more high qual content
uh, ok PictureFit
I swear you guys are the same person
We love a great sense of humor😭🔥
Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏
Holy sht you’re a tank.
@@heatherblaire2187 Thank you! 👊
Your story is inspiring, glad you made it out ok man!
I love that you're a one in a million type of guy. The fact that you don't use your ego to answer anything, your info is properly cited, you use case study reports are all the reasons that I digesting your videos. If everyone took the time to distribute information the RIGHT way, the world would operate and develop at a faster pace.
Hi Jeff! I don’t ever post comments on videos, but I would like to thank you so much for providing such quality information for free. You got me into fitness 3 years ago with the technique tuesday and fundamentals series. You’re a real G man. Love ya
I verified it…. *Owen Ng* literally never post comments lol
Glad Jeff saw this! ❤️
@@jarde1989 you are the type of guy that makes the street safe thanks
00:00Felicidades, es un buen ejemplo.
sentadillas son unos HoTsTean.Cam muchas y un buen ejercicio.
5:25 Se deja ver que hay muy buenos resultados 😍👍
Saludos desde la Cd.. de world 🌹😉💖
los mortales abian apreciado tan hermosa mujer.😍.
You explained everything very well
Great Video! I was already mainly just focusing on overall intake, but this video was very helpful in breaking down the different confusing information online
Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!
The quality of content you make is remarkable. This is so informative, so easily digestible, and understandable even for those of us without a background in science. Protein is one of those things that always gives me a headache - so much conflicting info! Thank you for this, Jeff!
This content is absolutely complete and, so far, scientifically accurate. I’m a doctor and I’ve been training and studying nutrition and exercise for a while now, and this is one of the best videos I’ve seen about this topic. Our body makes the most of protein when we get it steadily throughout the day, so in a three-meal day, it would be better to adjust the scheme to a regular intake value (e.g 40g protein per meal 3 times vs. 100g one meal and 10g the other two).
Really good video.
PS: sorry about my English. Not my mother language.
Just wanna say your English is pretty much perfect. Honestly can’t find anything wrong with it 😁
Interesting that the body is optimized best with meals throughout the day. My theory is maybe the body reacts better to an exercise schedule similar to a feeding schedule. Small exercises done throughout the day.
I have a question - since our bodies can only absorb approximately 18-25 grams of protein for every 1 - 1.5 hrs, if I eat a 40 gram protein meal in one sitting, will the rest of the protein be wasted?
@@DavesArchives That was discussed in the video, 4:05
@@LasagnaLlama wtf
This is THE most helpful, well made video on the internet based on pro science and not on any bro science, @jeff Nippard, u dont know how many people u r helping through this ...Thanks a lot ...LOVE from India❤
@@blueperson77 get a life
Here is some dreadful 'bro science' for you. Life has gray areas and you cannot simplify things or research papers into black and white like he does. People don't realize you have to apply it to yourself. He relies on that and makes money of his click bait titles and videos.
You have to actually apply 'bro science' to it in order for it to work for you... crazy right? ..... not just 2 sided huh ? ..... = Internet.
Those research papers at least in his videos do not show the age of each person, height, weight, genes, nutrition, sleep schedule, experience/years working out. bad habits, smoking, drinking. If they actually did the assumed workouts/schedule. and just filled a questionnaire. And so on.
So you have to fill in your own Life into it and see what applies and what DOESN'T!!!!!. And guess what... DO MORE RESEARCH ON YOUR OWN
Let that sink in. I'm over 60 .. ok pretty much 70.. but anyway lol You have to apply it to your own lifestyle and body. People just take this for face value, that's the problem.
P.S. no, that is my grandson gavin in my profile, not me lol, I do workout though, 25 ish + years !
Not one piece of bro science. Just a comparison of peer reviewed articles, AND you managed to make it interesting!!! Excellent video from start to finish man.
The cuts at the beginning were really well done. That's the kind of content that takes time to do and makes your videos stand out as "professional" whatever that means.
training for like 11 years but still learned a lot from the ebook mentioned in the end and of course all the great free videos on your channel. by far my favorite source of information regarding fitness overall 💪🏽 thanks Jeff!
The research on this video is just insane. Wow. Amazing job Jeff. Thank you so much for the info!
I am simply amazed by how good your videos are. The amount of research and shear quality is amazing. I especially liked this video as it felt much slower passed than the others. Thanks Jeff!
hey jeff, been vegan for a long while, been lifting even longer.... really appreciate you including the vegan info. you really have one hell of a solid science based channel, thanks for what you do man
was just thinking that! not many of these include advice for vegans
ok
Omg your vegan how mad!!! Yours so special.
I was vegan 2 years youll get back on propoer protein eventually cuck
@@brettharter143 lmao did you have a stroke at the end of that comment from all the animal products you consume?
@@ethanwalker6531 😂😂😂
I've watched a few different channels on health and fitness. This is by far one of the best. Seems credible, good pacing, good tone. I also love how relaxed the explanations are. Some channels just say do this because nothing else will work for you. The way you explain it is much more realistic. Thanks for your time and efforts. Subscribed.
Can you recommend other channels that are also scientifically rigorous? I find too many viral videos with questionable sources. It’s hard to identify legit information nowadays.
by faaaaar the besstttttttt and most detailed video that even I as a beginner could understand after had watched literally tons of them on youtube. THANK YOU SO MUCH!!
As always, I love how you provide clear, science based, simplified explanations! Makes it so much easier to understand these concepts
This was the most straightforward and no fluff video on protein intake I've ever seen. Thanks for making every other cluttered video and article obsolete
Precisely this.
I am glad that there's so much information available for this. I have struggled with my weight all my life. I have been able to manage it for a while, but it has been getting harder. I am 40 now, and want to give a shot a a real body change. Discipline hasn't been an issue before, but the information is what trips me. I have been searching for information and videos like this hoping to start my journey with as much education as possible.
I rarely comment videos, but i have to give you this one! Perfect video, good and complete information backed by research, touched on pretty much all topics of protein with some depth to it( in a 10 min video) and of course with great editing skills which keeps it even more interesting. Congrats. Coming from a certified sports nutritionist.
Really great video. The quality of your research and how you present it is always refreshing to me. Thank you!
Love your videos, always well explained and easy to understand.
Great stuff! Love that you include more options and ways to achieve a good protein intake than just "eat this amount of chicken breast and blend up 12 bananas". Also love that you take the time to break down scientific research to information anybody can understand, albeit sometimes I need to see and listen to it again to fully understand. I recently started working on muscle growth and this kind of information helps me to figure out what I need to maximize my training and understand why sometimes things just don't work as I hope they do. And I also love that you mention vegan whey, that's often left out. As I recently went vegan due to health issues I am really interested in more information on working all kinds of aspects of diets and exercise into my daily routine. Keep it up, I will get around to buying your program soon!
Amazing content as always - thank you Jeff!! I just started your high frequency full body program yesterday. This video couldn’t have come at a better time!
Oh this puts to rest a lot of my concerns with protein intake. I'm pretty new to working out and have been breaking my brain trying to figure out how to get enough quick and easy protein post-workout when I can't rely on dairy. With ADHD, planning meals is already hard as hell, so being able to know that timing isn't all that important and just making sure to eat different kinds of protein throughout the day is enough makes this a lot easier for me. Still a struggle but it's good to know that I'm not loosing all that much with my inability to meal plan and tendency to scrounge for food so long as that food is meeting my dietary needs.
Excellent video with links to the resources discussed. This is what the youtube needs.
Hello Jeff. You probably won’t see this but I’ve massively improved my lifting simply by watching your videos. I struggled a lot of benching and squatting and failed sets because I was scared or had bad form. It was scary especially my squat where I got to depth then I was stuck, the bar fell off and I felt like I was going to die. I can proudly say that I can do my former fails with ease now. God bless you man, never stop.
Amazing video! The amount of research, time, and effort you put into your videos is admirable. Thank you for all you do for the fitness community. Hope you’re doing well Jeff!
your vids are so in depth, cant imagine how long each takes. Real one out here 👏
Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format. 👍
Jeff, I can not stress out how thankful I am for all the hard work you put into your videos, to make a complex topic easy to understand for us.
The quality of these videos are insane! From the information covered to the camera work and quality, everything is spot on
Thank you so much Jeff! I cannot describe here how helpful your channel and work is for us! I hope you're well paid by CZcams, and send us a link, where we can donate money for such a gold information! I don't understand How people might train and eat wrong with such information available!
This video made evrything so much more clear and made it interesting while making it short. I love this.
Consistently blown away by the production (and information) quality of your videos. Thanks so much for sharing 💪🏻
Good morning, Jeff. Thank you for this video and the time/research put into it. Your content is consistently sharp, on point, and very useful to me. Hope you are doing well and let us all keep lifting and pushing forward.
I dont understand why we dont learn this in school because this def more usefull for everyone then other things we do learn in school what we will never use in the rest of our life. Jeff your amazing. Best teacher i’ve ever had
Now THIS is how to create an educational, fun, and high quality video! That body height / protein detail for recomp was perfect! Very clarifying video, thank you very much! :)
Jeff is the best.
@@Martin944turbo definitely! Glad CZcams algo knows 🙌🏼
I appreciate this 🙏 I’m currently building muscle and struggling to get protein in. I’ve been lifting for 6 months now and I’m ready to focus in on sharpening my nutrition.
This really broke down everything in an easy way to understand for this newb.
Gratitude!!
Watched your stories on IG on how much work you put into this vid and I must say it's worth it - one of the most researched and well explained video about protein 👏🏼 I really learnt a lot more from this! I bet you're glad it's all over making this but I must say how much I'm looking forward to more. 😄👏🏼
This video was so good that for the first time I'm enjoying listening to someone who knows what he's talking about, specially with sources, thanks a lot (you gained a fan today 😌)
As someone who is big into sport this year, a student and vegan I just want to say thank you so much for going the extra mile on every of this points. This video is really informative. Keep up the good content brother 💪
Thanks Jeff! This video answered so many questions I had and didn't even think to have. The pyramid breakdown at the end was absolute gold and will help me with my upcoming meal plans.
I've been using your intermediate training guide and am now getting into a focussed meal plan in combination.
I have a question. How are u able to eat about 120g of protein in meals? I have about half about it with around 60-70 gram
As a someone who studies sports nutrition, I really enjoyed this! You explained everything very well and covered all the bases
Have you come across the concept of hyperammonemia in the brain as a result of too much protein consumption as a sports nutrition student?
@@JamesTaylor117 I have not, I’ve only really seen that in individuals with kidney failure
@@SimplyAkilah96 Interesting, thanks
Keralite
Unbelievable amount of quality information Jeff, thanks.
THANK YOU Jeff! I love the way you make videos and you answered my questions and fears in terms of my liver due to overloaded protein. Good luck.
Great video as always Jeff! Love the compilation at the start too. Currently in a build phase at 2500 cals and 2g protein per KG :) Feeling great!
This video was just nice good information distributed in and good way, good points and resume, makes sense all I just saw here, makes me want to research more and motivated for looking my best options to eat and get enough source of protein. Thank you!
Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format.
Great job Jeff with articulating this video, the way you break things down makes it very easy to understand without feeling overwhelmed. Bro-Steph was FTW 😂
Dude you are an absolute legend. Thanks for all your hard work, putting this together for us. Wish you the best
This is great! Thank you for making this video. I was so confused with all of the content on social media about how much protein to eat, when to eat it and such. I want to purchase one of the programs you offer, however, I’m not sure which to get. I use to go to the gym a lot, about 3-4 years ago and I mainly did cardio plus weights here and there. I lost a lot of weight but not gained much muscle by doing that. Now I would love to lose all of this weight that I’ve gained throughout the years but at the same time gain muscle (especially on my lower body, focusing on glutes) and get stronger. Which of the problems better suits me?
Excellent job, thanks for including study findings
Extreme informative. As a beginner, I can’t thank you enough for taking the confusion out of protein.
Thank you Jeff for all the efforts you put into each video of yours. Makes it a very easy to understand single source of quality fitness content with science and proof based information.
Thank you...
With Love from India. 😊👍
Just started my fitness revolution this year and I can't even describe how fortunate I am that I found you along with Dr. Mike Izratel from Renaissance Periodization as my go to sources for getting fit and healthy. I listen to you two almost religiously and continue to rewatch your all's content to solidify and cement the information you guys have. I'm a month and a half in and I am already seeing stunning results! Can't wait to see what each year brings!
As someone that has a hard time understanding all of these protein factors, this is one of the best videos I have seen on the subject.
Very informative and excellent analysis Jeff. You're making a huge impact in the health and fitness community. Keep up the great work.
This 1 video gives more information on protein than the 100s I have watched over the course of 2 years. Great work as always Jorf
Best channel on bodybuilding info, seriously
This is a fantastic video, thanks for taking the time!
Hey Jeff we really appreciate your hard work for bringing us this absolute valuable information.
Jeff.... once again, you have created a masterpiece. Simple and to the point. Thank you!
Great video, Jeff. As usual. Just wondering how you came up with the 90% number, regarding the importance of protein distribution and total daily protein intake. I'm not disputing that these are probably the 2 most important factors as far as protein consumption is concerned, but why 90%?
Love your videos. I appreciate the quality of information.
NEEDED This vid Jeff, am currently cutting and wanted to know about how much protein I should be having and if the quality of protein mattered. Kept getting different answers. Thank you lord Jeff.
I feel like you've been reading my mind. I've been very focused on protein as of late and figuring out how much to eat. Ironically, this was because of another video of yours. Thanks for the content. It's much appreciated.
There's something very clean in Jeff's voice and his home, it's as clean as his videos
incredible video! This is what I've been looking for for so long!
I actually thought this would be another "boring" mundane science video about muscle growth but this was actually really interesting and entertaining, Thanks for the info!
As I'm just starting out my cut phase after a successful bulk, this video is SO helpful. Thanks for providing me with this valuable info Jeff.
Me too, I literally planned to go on a recomp-cutting phase tomorrow after a 30lbs+ bulking period. This video solved quite a lot of doubts I had.
Awesome job with this video thank you so much for the info! Very detailed.
Get this man a protein shake!! 💪🏼
I appreciate your videos. Can’t believe how well developed your body is at such a young age. Great job all around!
Thank you for making this video, it's extremely helpful even when I'm struggling against my own eating disorders while still weightlifting recreationally. I have a hard time getting myself to eat anything which I know is detrimental to any hopes of building muscle and decreasing fat. It helps to have an idea of the protein intake I should shoot for, and I always appreciate whey protein shakes to supplement my lack of intake. I also appreciate the demo meals you showed for cutting and recomp as they're very much up my alley, I just have to remind myself of those options. Love your channel, thank you!
All the guys on steroids LOL 😆
I had a gut feeling about most of these, but glad to finally lay the bro science to rest. This should be one of the first things beginners watch after proper form tutorials!
Awesome video Jeff! Love your work
Ohmygawd you answered all of my questions that other longer youtuber videos tried to answer but only giving bs. Thanks a LOT!
Glad you made this video. I’m 47, slowly starting to see the results from resistance training, cardio, and a change in diet. There is a ton of confusing data out there regarding protein consumption. The info presented made things easier to digest. Thanks.
Great video as always, Jeff! You referenced here studies stating there are no health risks in following a high protein diet. Curious if there is any correlation found in high protein intake with increased uric acid levels in the body 🤔
Great video Jeff! Thanks!
Love how research-based your videos are, but still being clear and understanding for the average individual!