You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies
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- čas přidán 16. 06. 2024
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Key Timestamps:
0:00 Intro
0:57 Mistake #1 - Thinking you don't need protein supplements if you're already getting enough protein from your diet."
1:25 Mistake #2 - Believing that the quantity of your total daily protein intake is what matters the most!
1:50 Mistake #3 - Taking your primary dose of protein AFTER your workout!
2:54 Mistake #4 - Taking the wrong TYPE of protein right BEFORE a workout!
4:26 Mistake #5 - Not Taking Free Amino Acids DURING Your Workout!
5:32 Mistake #6 - Taking BCAA-ONLY Supplements! (Branched-Chain Amino Acids)
7:38 Mistake #7 - Taking Your Protein With Other Food / Drinks (Particularly With MILK!)
8:05 Mistake #8 - Taking Your Protein Supplement ALL AT ONCE! (In a Single Sitting)
9:44 Mistake #9 - Taking 100% FAST Absorbing Protein Anytime AFTER Your Workout!
10:44 Mistake #10 - Not Taking Protein EVERY 3-4 HOURS For ≥ 12 HOURS After a Workout!
11:12 Mistake #11 - Not Taking CASEIN Protein Right Before SLEEP!
12:39 Mistake #12 - Not Taking Protein on your REST DAYS!
13:27 Michael's Recommendations (Overview)
13:59 Free Amino Acid Product (Amino Co)
16:13 Casein Product (Legion)
17:13 Whey Blend Product (Gold Standard)
17:39 Whey Concentrate Product (Nutricost)
18:22 Whey Isolate Product (Legion)
19:02 Protein Cheat Sheet
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Mistake #1 is the belief that YOU DON’T NEED protein supplements if you’re already getting enough protein in your diet! Of course, having a healthy diet and getting a good amount of protein through whole foods is essential, but studies have shown that for weightlifters, protein supplementation significantly increases muscular gains EVEN IF you’re already getting well above the recommended amount of protein per day from your diet!
Mistake #2 is believing what’s important is the total daily amount of protein intake, with common numbers like that 0.8 or 1.2 g / kg of bodyweight / day thrown around, when the TRUTH is that when you’re speaking specifically about weightlifting-induced muscle growth, studies have consistently shown that the total daily amount is FAR LESS important than the TYPE and TIMING of that protein intake, and even less important than what food or drink you take WITH the protein!!!
Mistake #3 is the single most common mistake that people make, and fixing IT will make the biggest difference in your protein-related gains! And it’s that people take their primary protein dose AFTER their workout!! While multiple studies have proven that taking the same amount of protein in the form of free amino acids immediately BEFORE a workout results in far more total muscle protein synthesis! And that holds true EVEN IF you’ve already eaten a high-protein meal before the workout.
Mistake #4 is that the small percentage of people who DO take protein before their workout almost always are taking the wrong TYPE of protein, which is every bit as important as the timing itself. To absorb and use any protein you ingest, your body has to first break it down into free amino acids. So you can drastically speed up absorption by already having that done, and taking free amino acids instead of intact protein. The benefit of taking protein before a workout is to have those amino acids quickly absorbed into your bloodstream while your muscles are working, so having the fastest absorption rate is the most important factor in how effective it will be!
Mistake #5 is to not take more free amino acids DURING your workouts! Studies show that muscle protein synthesis rates are between 30 - 70% higher when ingesting amino acids every 15 minutes during exercise.
Mistake #6 is taking BCAA supplements, because your body still needs the rest of the 9 ESSENTIAL amino acids to synthesize ANY of them into muscle. Acute doses of protein should include at least 700 mg of Leucine, and then a balanced ratio of all the other essential amino acids in order to maximize muscle protein synthesis!
Watch the video for the rest!
Research also suggests it doesn't matter when you take your protein, as long as you get the required amount for the day.
GABRIEL Lul.
Packed to the brim with useful info, good infographics, no product placement/self promotion. Dr Gains you knocked it out of the park
Uhh there were tons of product placement and self promotion...what are you smoking?
Saving this because this is jam packed with knowledge.
Thank you.
Been training for 30 years, competed in physique in the early 2000’s. Everyone’s body and digestion is different, so you adjust the serving amounts that fit you. It’s very simple about the proteins, a isolate protein prior to your workout, a whey tri-blend protein after and a casein protein before bed. Tri-blend protein on rest days are good, but whole food source protein is far more superior than powders, and has science facts to back it up. And a bit of TRT doesn’t hurt either. 👍
Pass on the trt though.
Why stop at TRT, why not just gear to the gills if you're going to open that door?
@@hostnik777 it’s for maintenance, as my T levels are single digits, now I have my level around 900 - 1100, I’m also 52 and don’t want to run gear to the gills. An occasional stack here and there.
@@hostnik777 I'd say health risks, that's my go at it
This right here, especially the trt part. Shit helps fellas, get on it.
This is the most complete guide on YT! Thank you very much!
Thanks Dr. Gains. I'm going to start doing this. Great info. Subscribed.💪
Great info! And it makes sense! Thank you, going to be watching for more knowledge
I wish you would have linked the studies so we can investigate them to see how they came to these conclusions. The first thing you mentioned, on protein timing, seemed like there would be a lot of confounding factors and I wanted to see how they controlled for these, but I wasn't able to find these results on google
This is exactly what I already wrote in my comment.
With regard to the importance of having pre- and middle workout protein intake the same paper that you quoted a couple of times provides a different advice, at least for regular people:
"Total protein and calorie intake appears to be the most important consideration when it comes to promoting positive adaptations to resistance training, and the impact of timing strategies (immediately before or immediately after) to heighten these adaptations in non-athletic populations appears to be minimal."
'International Society of Sports Nutrition Position Stand: protein and exercise', Ralf Jäger et al. (page 10 in the pdf of the paper).
Dr. Gains, I’ve mentally discarded a massive chunk of my muscle gain/protein-intake knowledge because of this information-dense knowledge you just bestowed upon us! Checking in with you in the next 6 months to put this to the test for myself. THANK YOU!
1 more month to go
Have you notice any results
Hey bro, been 6 months. Give us the update
This is insanely well-researched. Exactly what I was looking for. Too many videos are just opinions.. love that you are always science backed!
I hate the way I feel during workouts if I eat before the workout. I'd rather just eliminate the supplements, eat healthy, workout consistently and reap the gains. I'll save money and my sanity.
The protein requirements of humans can be readily met by a vegetarian diet with no particular effort required to combine proteins or to carefully select foods for each particular meal. The main protein foods in a vegan diet are the pulses (peas, beans and lentils), nuts, seeds and grains, all of which are relatively energy dense. As the average protein level in pulses is 27% of calories; in nuts and seeds 13%; and in grains 12%, it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met. Not only is plant protein sufficient, it is often SUPERIOR to animal protein. Excessive protein consumption is now strongly linked to bone weakness and osteoporosis. Studies done on calcium loss have shown that as protein consumption increases, so does calcium loss. Not only that, the protein in meat (which is higher in the sulphur-containing amino acids) causes a GREATER calcium loss than the same quantity of protein in soya beans ! So for preventing calcium loss and the possibility of osteoporosis, plant protein is superior to animal protein. THE WORD ON PROTEIN COMPLEMENTARITY IS: FORGET IT. The whole idea that this is necessary is a myth. Frances Moore Lappe has now essentially reversed herself on this issue, saying that getting enough protein "is much easier than I thought." It's good to get a variety of foods, because you need all the various vitamins and minerals - not because of protein. If you get plenty of a variety of plant foods, regardless of your combining techniques (or lack thereof,) and you get enough calories (not too difficult for most of us,) it's almost impossible to be protein deficient. Protein is one of the easiest nutrients to get.
@Geostruth Well, perhaps you misunderstood my friend, because I specifically say to NOT eat any food before a workout. The only thing you should take right before a workout are free amino acids... which function at far smaller relative doses than intact protein. A full "serving" of the Perform amino acids I take before a workout can be mixed into a couple tablespoons of water. It's not at all like taking 20+ grams of protein with milk. So you won't get any of the heaviness or nausea that many people feel if they eat right before a workout. Still, with that said, there's nothing wrong with working out without supplements. If you're eating a high-protein diet you'll still build muscle. Just not as much as you otherwise could.
@@DrGains if the benefit of EAAs is to get amino acids in your blood with no sluggishness how do they actually build more muscle if you’re still getting enough protein? Protein from food is still going to break down and if timed right, definitely absorbed the same.
@@lovejoypeaceforever How do pulses compare when it comes to testosterone production?
@@DrGains I'm 65 and just started strength training 6 months ago. The gains I've made so far is very significant. The strength and physique I'm working to achieve is manifesting. When I first started 6 months ago, I struggled to bench 140 one rep. I now bench 240 twelve reps. I struggled to curl 50 for one rep. Now I'm able to curl 100 for ten reps. I had a pop gutt, I now have a six pack and look better than a lot of young men. So when you say that I can't gain as much without supplements, I'm not convinced yet. The way things are progressing, I should reach my goals within the next 6 months. Some say I'm only progressing like this because I'm a newbie. I say it's because I've made a commitment to workout consistently. The gains I'm leaving on the table because of no supplements has to be minimal. I'm glad you replied, and yes I did misunderstand your pre-workout suggestion. I apologize. It may take a little longer to gain muscle without the supplements, but I'm patient. Also, considering my age and preexisting health issues, supplements may be more harmful than helpful for me. Not to mention the extra expense involved. I'm a senior citizen on a fixed income. Social security and a small government pension. I can't afford anything extra. I'm grateful that my apartment complex has a complete gym, because I'd struggle to pay for a gym membership. But I definitely don't know it all. I guess I'm just satisfied with the gains I'm making. I sincerely believe that I will continue making gains as long as I put in the work. I sincerely respect your reply and cannot discount it. I also appreciate you sharing your knowledge. I've watched a lot of your content and gained knowledge from it.
Awesome commentary - thanks so much 😊
This is great info! Subscribed. Thanks.
Lot's of helpful insights. Thank you a lot. ❤
Short, significant and science-based…I like that. You’ve earned a sub AND a coveted place in my, “Taking Better Care of My Body” playlist. Great video - mahalo!
but where's his data?
@@AquaLady153 I do so enjoy when this type of material is presented with full footnotes and I watch several other channels that do exactly that. My take-homes from this presentation were the possible benefit of more quickly absorbed protein for the peri-workout window (I’m not spending the $ on fancy AA formulations, just going to drink my whey protein a little earlier mixed with water) and slower absorbing sources for the overnight period of potential catabolism (gonna drink my whey protein with milk.). I found the 3g/lb/day suggestion to be a little suspect as it flies in the face of everything else I’ve read - some of which was specifically testing weightlifters. Still, it’s an interesting thought. Derrick (More Plates More Dates) maintains that he achieves remarkably more when eating 1.5-2g/lb/day. Ultimately, I agree with you. As my dad would say, “show me the data.”
All the research links are provided as in-text hyperlinks in the corresponding blog post in my All-Access Basic Membership. You can use the code PROTEIN-VID for 1 free month if all you want to do is access the research links & protein cheat sheet. Sorry for the extra step, but there are literally close to 100 articles that went into this video, so they wouldn't fit in the video description even if I wanted to take up the whole thing with research links. Which would ruin the video's SEO. And of course I'd also like people to get exposed to all the other amazing content on my membership platform 😊
@@DrGains Excellent communication. Thank you so much!
@@DrGains Listening to Dr Andy Galpin, VERY experienced PHD in Bioenergetics and Physiologist: age, goals, and training methods have a lot to do wirh TOTAL protein needs, Older people and elite athletes DO need more protein. This video is informative, You have to remember that the information laid out here is for those who want more from their training. Sure... for the average joe, do what you're doing.....but when you decide you want more our of the time youre putting in the gym,start implementing some of these changes If you organize your meals, it;s really not that difficult.
Thank you for all the information given to me for free! I did hit the like button and subscribed!
Great info! Liked and Subscribed!👏🏽💪🏾
Good to see I’m mostly doing the right thing with a few things I need to tweak!!
Thanks bro, you’re the man. As a natural 45 year old lifter…. I need EVERY single advantage I can get.
The best advantage you can get is watching other videos on the same topic.
Love the info thx for making understandable
Content is great and informative. I just want to make note of something. At 14:36 Dr. Gains references the breakdown of EAA's in one of the recommended products, but on the websites page it's shown as a "blend" so where did these values come from?
The best fitness supplement video I've ever seen to date. All science, no bullshit. And, implementable. I'd to pause the videos many times to jot down what I need to revamp my supplementation list. This should be aligned with the goal of "clean" and purposeful supplementation.
hi @drgains,
Thanks for this awesome video!
What are some natural free amino acids I can use instead of supplements?
EXCELLENT WORK !!!
This is all so absolutely useful Doc. I'm glad I continue to follow you and see your channel grow.
0:41 O 0:41 0:42 😊oo😅o😅 ooO oo😅😅 oo oo o😅 oo oo 9 oo 1:51 1:51 1:51 99😅😮 ooo oo oo oo
Dr Gains is / or was on full ride scholarship to the MAYO clinic - that speaks volumes for his recommendations and research
This is fantastic! Thank you so much for a very detailed explanation. I wasted years and years not knowing this info...
Thank you. Starting this grind with the goal of gaining muscle 💪🏾 so I really hope these methods work.
Great information !
Awesome video DrGains! Where can I find more info on balanced amino acids?? Thanks!!
Great video
This video is the perfect definition of overcomplicate
Thanks for the breakdown.
This is, by far, the most comprehensive video on protein I have ever seen. Thank you Dr Gains... I feel the difference in my swimming workouts..
Thanks for the insight
@DrGains Hi So i have been taking my protein shake after my workout but after watching this will be taking it beforehand. My question is can i mix an EAA supplement with my pre workout? Would this be more beneficial? Cheers
Great video! Love the detailed scientific backed approach to nutrition. Thanks
I quit all powders and started experimenting with food and eating timing.
How’s that working out for ya?
Ty for the free game, super appreciated
You're very welcome!
Great video!
Absolutely incredible video!
Thanks Elliot!
Nice video!
Just a thought - If you DON’T buy all this crap, you’ll save more than a typical gym membership!
Work out, get plenty of sleep, and eat right.
Hi there, so happy I found your videos:) Is there a cheaper alternative for PREFORM? It’s expensive.
Thanks, Doc. I do some things right but will change my pre workout to Perform. I workout in the afternoon and the caffeine in the others prevents me from sleeping well, as I go to bed at 9 and get up around 5. Will add casein too.
Good informative video
This is great info, thx! As an almost 54 year-old woman who’s lifted weights on and off for over 30 years, now at this stage in life w/hormonal changes I need to be smart about protein intake and retention for better muscle gains and retention. I will implement this advice as best I can and hope to see a difference!🙏🏽
Taking advise from a skinny m.f about building muscle 😂😅
@@gen.arnavpoe4633exactly! I'm sick and tired of these alternative medicine health nut gurus. What's their background and what's their experience ?
Do you recommend that the EAA's take the place of some of your daily protein intake? For instance, let's say you take 20 grams (divided into the 2 doses) of the EAA supplement you suggeest. Should you decrease your daily requirement by 20 grams?
Take protein and eat real food; do not waste money on amino acid supplements. Eat and egg!
Very informative
Dr. Gains, fantastic video. Thank you. How much amino acids should one take immediately before and during workouts? Thank you again.
This was my question too.
He mentioned in a sub-comment he takes 2/3 scoop 30 min prior, and 2/3 scoop during workouts.
@@sstanforddpt Thanks. The serving size, per the container, is 6.3 grams (if I remember correctly). The total amount, given 2 doses of 2/3 scoop, is only about 8.4 grams. That doesn't seem much even of free form singular amino acids. Thanks again.
@John Panozzo yes, but at the end of the video, he states he also takes Whey with his EAA's, which would increase the total amount of EAA's higher...closer to the recommended 9-10 grams in the studies he references. He would have to speak to his strategy on that...because it does seem low to me also. I guess for budget reasons?
(Btw the 6.3 gr is total weight. The inert EAA is actually only 3.9gr./serving which would only total 5.2 total grams total with 2- 2/3 scoop.)
DR Gains, I'm basically a 63 male marathon runner. I do full body 2-3 x a week. Usually lasting around an hour. would your recommendations apply to me as well? Great content.
As an endurance athlete, your protein requirements are actually higher than most lifters.
Thanks for a great video. Could you create a video on ranking the quality of different proteins from best to worst and tell us if things like Quest protein bars and chips count towards our daily protein number for the day?
Great job
In a matter of weeks, I am growing at rates I was not achieving the two years before! Thanks for posting this!
How's it feeling a month later?
According to my smart scale@@sentesues9383 Per my smart scale, averaging about 2.5 lbs a month, so if this rate continues, in less than two years I will restore the fifty pounds of muscle I lost when I had to quit Rugby and weightlifting to attend to my mother. But the really exciting change is that by adding l-citrulline in the mornings, I have been breaking through previous limits; for over 1 1/2 years I was "stuck" at 110 lbs max on my spider barbell curls, now maxing out at 140 lbs, was "stuck" at 225 - 270 lbs calf raises, now easily doing 295 lbs, and so on. So, yeah, feeling great. My only regret is the suits and sportcoats I had fitted a few months ago, are beginning to feel tight at the back and shoulders - I should have held off on that.
Per my smart scale, I'm averaging an increase of 2.5 lbs of muscle mass per month, so, at this rate, I will regain the 50 lbs of muscle I lost, when I discontinued weightlifting and rugby to take care of my mother, in less than two years. By adding l-citrulline in the mornings, I'm also breaking past plateaus - I had been "stuck" at 110 lbs for spider barbell curls, and now I'm maxing at 140 lbs; likewise, I had been "stuck" at 225-270 lbs for calf raises, now easily doing 295 lbs, and so on. @@sentesues9383
A new study came out stating you can take all your protein in one sitting. Your body just distributes it over a longer period of time.
GREAT VIDEO sir!!! Unfortunately, the discount code is already not working at Amino Co... 😢
Great video
This is OUTSTANDING!!!
Informative vid, Dr. Gains. Re Mistake #1, as 0.8 grams is what an average, non-resistance training person would consume, which is wayyy below what's recommended for people who do indeed resistance train (around 2 - 2.5g protein per kg of bodyweight, I believe) and want to grow muscle mass, does Mistake #1 still apply to people who do consume this higher amount? Thanks :)
I feel a lot of these studies are not high quality. That is no offense as to carry out studies with high numbers and keeping confounding variables down and applying valid statistically analysis is difficult. But overall none of the above are real mistakes. They are just the icing on the cake. The studies on protein absorption is particularly poor and what happens in the liver is complex.
The biggest factors are take enough protein per day (mostly by food) and work out hard and to failure and add some Creatinine.
The majority of the studies I cite can be found in the International Society of Sports Nutrition's Stance on Protein and Exercise. AKA they're pretty much the definitions of high quality for exercise science research.
@@DrGains No this is incorrect. This journal is not of the highest impact factor. But actually that is irrelevant. What's relavant is the power of a study. Is it level 1a evidence or is it a 2 or a 3. Is is a Metanalysis of DBRCTs. These are difficult and expensive so not many can be of that level. Therefore just quoting a paper because it's in that journal does not mean it's of high value. However it still may be of highest value in the field as a DBRCT with large numbers can't be done.
@@creativesource3514 gottem 😂
Very glad I came across this video! Thank you for doing what you do and sharing it with the masses ;)
a couple questions though... I was taking BCAAs pre workout and during... are you saying I don't need those? I can just have EAAs and some concentrate? Also, is one serving (of any supplement) a one size fits all?
Thank you Dr. Gains. I wonder if teenagers can take protein supplement? Is there any risk?
you can also consume whey instead of quite expensive free amino acids and then consume it a little earlier than you would have taken the amino acids. Whey consumed with water: the first amino acids are found in the blood after only 15 minutes. The video contains very helpful informations.
This is the exact question i had after watching this video, so thank you very much!
one criticism I have of how products are selected and recommended is: basing it upon being "optimal". as if the majority are training to be elites, and every aspect must be the best it possibly can be. I went and looked at the eaa suggestion, and found the price per dose (especially considering the 3 scoops for max results) to be utterly ridiculous. even with a 30% discount. also, found it interesting they do not list the breakdown of the blend of eaa's. instead, shows the typical total amount of all, then list the individual aminos from highest to lowest content.
I found a much more inexpensive option, and went with that. just the eaa's, in bulk, no additives at about .30 cents a serving, for 100 servings.
@@TSoneonetwo what’s the name of the brand you found?
@@TSoneonetwo what brand did you find that’s cheaper? Please let us know.
@@7hills812 simply called bulk supplements. white bag with black and orange lettering and an orange logo.
Thanks for that
Doctor, can you comment on Protein intake and mTOR and longevity?
I know you recommend all of these at the end, but if there were one or two that you would prioritize that are a must? Thanks
I get my protein from whole foods. Meat, eggs, and sardines. The best quality I can afford. No snacking. Two to three meals a day.
still works great too!
@@therevolution500 Indeed!
Perform protein supplement has 'natural flavor', which legally could be anything under a certain amount. It also has sucralose which is also in 'Splenda' which has been claimed to cause 'leaky gut' issues!
yeah, don't like Sucralose as well, any other options?
Xylitol and Erythritol are emerging as much better without the harmful gut issues, etc.@@KenHammondOnline
What are your thoughts on intermittent fasting? Working out while fasted? Protein rich meal or smoothie immediately after workout.
I may try this for a while to see if there’s any difference in achieving my goals
Whey hydro w/ banana upon waking
Pre workout on my way to gym
EAA during workout
My usual post workout meal which is ON Whey+Creatine w/ 12oz almond milk, 40g oats w/ 40g raisins and banana
None of those make an appreciable difference. Fasted training, IF and immediate post workout are neither specially good nor bad to any detectable effect. Do them if you prefer them for convenience but don’t stress the details
Is the creatine that is in the amino acid supplement enough or should I take an additional supplemental creatine
My spidy senses knew this video was selling a product in the first minute. As soon as the protein types graphic came up.
i do cottage cheese before bed which is casein, in the long run it's more expensive but i do like the taste.
How do get the info you provided fter this video . Good content.
Great information!! Thank you so much !!.. do you know when your discount code will be available for use? .. thanks 🙏
It's working now! Sorry, there was an error in their system that delayed the activation, but you're good to go now! Here's the link if you need it again 👉 bit.ly/drgains-amino
Book nutrient timing is well worth a read buddy. Nice video
One self proclaimed expert claiming this and that, referring to this and that study. Only to be contradicted by the next expert, citing and referring to other studies. And then, a few years later, new studies show that both experts were wrong.
With regard to the importance of having pre- and middle workout protein intake the same paper that you quoted a couple of times provides a different advice, at least for regular people:
"Total protein and calorie intake appears to be the most important consideration when it comes to promoting positive adaptations to resistance training, and the impact of timing strategies (immediately before or immediately after) to heighten these adaptations in non-athletic populations appears to be minimal."
'International Society of Sports Nutrition Position Stand: protein and exercise', Ralf Jäger et al. (page 10 in the pdf of the paper).
hes just trying to upsell u shit u don't need, yh protein timing is important but its not as important as thetotal protein volume u consume daily and the type of protein and if its rich in amino acides, it turns out that ur body is very decent at storing the amino acides from ur meals in order to use them later
so no fancy BCAA or even EAAs
- consume a protein rich meal in the morning & before sleep, and the rest spread it out during the day and youll be good, thats my take and please correct me if im wrong guys
One thing I do is drink a protein shake right before I brush my teeth and go to bed. But here's mine you need to take on protein shakes. I use one scoop of whey protein, which gives me 24 grams. Then I add two scoops of a 5 way multi collagen. The college powder I use has five different types of collagen, which is good for not only hair getting nails but muscle joints and bones. And it filled with amino acids. Two scooch give me 20 grams of collagen and 18 grams of protein. That's a 42-gram protein shake with whey & college with BCAAs and other amino acids.
You earned my subscription
Awesome info, so much I never knew!!
👊
Only downfall is that constantly taking protein throughout the day keeps your insulin levels high and doesn't allow for intermittent fasting. Two very important aspects to over all health.
Leave the intermittent fasting to non lifting days. Lift days, consistent ingestion of protein is the most important. Timing is overrated.
@Ed Ackley However non lifting days are recovery days and you need the influx of amino acids on those recovery days. Right?
I don’t see why you couldn’t take all these doses within an 8 hour window and still get 16hrs of fasting in. I’ve been considering doing this protocol but if I do the “bed time” dose would be no later than 8pm.
Eh IF doesn't really boast any special benifits as far as body composition goes. Even hormones aren't as important as caloric deficit lol. I guess for some people IF works better to control and stick to a deficit. But I got to around 13 or 14 body fat percentage with frequent high protein meals, and get ready for this....... 150 to 175 grams of carbs a day 😮. I don't know anyone who does keto or IF that looks like they have hit 15 to 20 percent body fat (personally). I'd assume that if fasting really jacks up GH, test, ect, that third world countries would be full of jacked people lmao
I'm 46 and doing my own physical therapy for my knees, also taking Nugenix Utra. Is it BS?
200g of protein from meat, eggs and beans
If you eat less than the body needs you gonna get effect when take protein powder.
If you eat enough over the whole day you gonna get even better effect than taking protein powder like you say ;)
1.8 gram per kg a day is to little when weight lifting. especially if you exercise more than 4 hours a week ;)
Placebo and noncebo are very strong within this field.
You should check out some studies that test the concentration of protein vs the claimed amount on the label, for many different brands. The results are disheartening but informative.
Dr. Gains you really should start reviewing supplement companies and compare them to each other, personally I'd like to know what do you think of "Myprotein".
+1
Great suggestion - I'll definitely consider it!
This is awesome! Thank you!!
I always have 1 meal of cream of rice with whey protein before working out.
Question: do you follow a different regimen of intake on “off” days?
I actually go over that in the video! Starting at 12:39
Dr Gains unfortunately the products you recommended here contain sweeteners, one of which is sucralose - really bad for you!
For anything I’m going to put into my body regularly (I.e. daily), I don’t want anything with added sweeteners, perhaps with the exception of little bit of cane sugar. But something unsweetened (that I can always sweeten naturally by blending in some fruit), would be ideal.
Any recommendations?
Lactose intolerant AND allergic to cow milch…any idea?
All I take is isolat from pea protein.
Take care.
after watching this video, i now train and live with an iv of free floating amino acids connected directly to all my major muscles groups
stop over complicating things fells
I have a lot of hats too and when I see a cool one I try to get it. I like the hats that you pick up😊
How about taking whey protein 30 minutes before the workout? It will give enough time for protein to get digested into amino acids and do the same effect as taking free amino acids immediately before a workout. Although you will miss during workout benefits.
Hello Dr.Gains, i notice the perform product has citrulline as a essential amino acid in their product. All information online suggests this is not correct and that citrulline is non-essential?
Thank you for this question. Looking through all the comments to see if anyone else noticed that. They are missing Tryptophan. Which is an essential amino acid. Hard to believe anything when it seems they are not truthful about this.
good to know, will try will see how body responds.
What are your thoughts on HMB-FA? Very popular recovery supplement, but would seem to reflect the leucine overload pitfall you discussed with amino supplements.
Excellent video by the way!
Excellent video. Very comprehensive. I learned lots. I’m surprised though that you didn’t mention consuming papaya and/or pineapple with your proteins for the respective papaine and bromelaine, enzymes which help digestion to break down and assimilate proteins!
Casein protein powder gives me heartburn like you wouldn’t believe, but for some reason cottage cheese is fine.
Wow I've been taking my protein shake after my workout for years!! I'm going to switch it up and drink it before my workout 🤔🤔
Dam!!! he really went in on this video now this is how you bring in subscribers!!!