Protein Explained! Muscle, Strength, Fat Loss + Endurance
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- čas přidán 24. 06. 2024
- For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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My Instagram: / natacha.oceane
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Protein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:
Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:
bjsm.bmj.com/content/bjsports...
pubmed.ncbi.nlm.nih.gov/23097...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/e...
physoc.onlinelibrary.wiley.co...
watermark.silverchair.com/4w0...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/26817...
journals.humankinetics.com/vi...
pubmed.ncbi.nlm.nih.gov/33851...
pubmed.ncbi.nlm.nih.gov/23134...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
sportsmedicine-open.springero...
www.ncbi.nlm.nih.gov/pmc/arti...
www.mdpi.com/2072-6643/11/6/1289
www.sciencedirect.com/science...
pubmed.ncbi.nlm.nih.gov/17685...
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
www.cambridge.org/core/journa...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
jissn.biomedcentral.com/artic...
www.health.harvard.edu/nutrit...
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) - (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) - Zábava
My friends 🤍 I've had one or two questions come through around safety, and potential risks associated with higher protein intakes (challenge is good, we like challenge!) I’m aware this is a question that some researchers still have, and in general there’s much more work to do to understand the nuance and where the specific causalities are.
Harvard Medical School, The International Society of Sports Nutrition and the Registered Dietitian Boards I’ve referenced in this video are all aware that some people are asking this question. Despite that, each of them are even more comfortable than I am that safety doesn’t seem to be a concern at the levels we are talking about based on the existing data. The ISSN’s position is that “Multiple review articles indicate that no controlled scientific evidence exists indicating that increased intakes of protein pose any health risks in healthy, exercising individuals...A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2.5-3.3 g/kg/day [way higher than what we spoke about!] in healthy resistance-trained individuals consistently indicate that increased intakes of protein exert no harmful effect on blood lipids or markers of kidney and liver function.” Harvard Medical School say that “for the average person, it's probably best to aim for no more than 2 g/kg”. That safe threshold is higher than I suggest for that subgroup: for recreational, more casual exercisers (like the “average person” they’re talking about), I suggest more like 1.2-1.6g/kg depending on the goal. In fact, even my suggestions for advanced athletes with a lot of muscle (so not “the average person"!) would be in keeping with their safe limits for casual exercises. There are more examples of this like the European Food Safety Authority, but I won’t keep you here forever.
References are in the description box as always! 👩🔬
TL;DR: my recommendations are well within the safe limits put forward by leading Dietetics, Medical and Sports Nutrition institutions 🙏 Harvard’s School of Public Health says “Available evidence indicates that it’s the source of protein, rather than the amount of protein, that likely makes a difference for our health” and I have to agree (if you’re curious, red + highly processed meats seem to be where associations to disease are highest)
Afternoon Natacha how long much I train for 21km with 42km 2mouths in gym for endurance
ik these videos take so much time to put together, so always always love and appreciate the fact-based science and research you put in! as a biomedical and biotech student trying to get more in shape and active, you're such an inspiring scientist and athlete to me as well as many others, so really thank you so much! really excited for this video, trying to learn more about protein in relation to fitness, especially bc i'm vegan and try to be mindful of protein intake to still build muscle. thanks again natacha, much love and luck with the ultramarathon!
hey Grace 🥺 look at you go!! what an incredible time of life and also the subjects you're studying sound like study porn to me 😂 I am so proud of you hearing you go for it, I hope it all makes you feel so fulfilled and fills you with passion. I hope you'll update me on how everything goes. I really am rooting for you and remember these little chats so it's so touching hearing about your wins 🤍 thank you for everything!
Agree. Also love the bright pinky tones❤😍
Natacha!
I don’t know if you’ll see this, but after almost 10 years of desperately fighting to lose weight only to gain it back over and over and over, I started your cut program and (with the help of a nutritionist) lost 10 pounds in a year and did not yo-yo. I have been able to eat things without feeling guilty, I have been able to battle the fear that if I don’t lose it all now I never will, I have learned so much about actually caring for my body and your videos and program played such a huge part in that. I still have a ways to go but I’m feeling so much better. I’m so grateful. Thank you.
Congratulations!
Notes
Amount
Muscle and strength: 1.4 - 1.6g/kg BW
Fat loss: 1.4 - 2.2g/kg BW (higher when you have less body fat)
Endurance: 1.2 - 1.8g/kg BW (higher when training longer than 1hr)
Timing
0.3g/kg BW 1-2 hours before or after workout
Might be a good idea to consume some protein before sleep, only early research tho
During endurance exercise: 0.25g/kg BW per hour
Distribution
*Don’t stress about this*, total protein intake much more important
But ideally pulsing three hours apart max. 20-40g at a time depending on BW
Having this kind of free, accessible, science-based content makes training so much better and motivating. Thank you for all your hard work and dedication to your audience
I just did my first 10k! I know it’s nothing compared to what you’ve done but it was HUGE for me. I’m so proud of myself and I love watching you for inspiration.
that is HUGE!! your first one is always huge! go you!!!! I am so so proud of you 👏👏 wow thank you so much for sharing that, it's so nice to hear and inspiring for me
Please don't compare yourself to anyone. The only person you should compare yourself to is your yesterday self. (Hope that makes sense lol)
Thank you Natacha for explicitly saying that people don't need to know their body fat percentage!! Nowadays, I feel that people are becoming more obsessed with other numbers/data in addition to body weight whether it's due to social media, prevalence of InBody, etc. It's nice to see someone who has a big social media influence to say the opposite for once! Love that you're always trying to look out for peoples' emotional AND physical health
Ah any time!! And 1000%, I agree it really can go so far and you just gotta remember it’s about moving and eating the way that makes you feel good long term in the end 🤍 thanks for everything, I hope you’re so happy my friend
I love the way you explain things. I have never seen anyone include so much science in such and easy to digest format. Keep doing what you’re doing!! ❤❤
ah wow this really means more than you know 🥺 thank you so damn much, I have been doing a lot of thinking of how I need/can get better at this stuff and I'm really trying to improve still so thank you so much Amanda 🤍
@@natachaoceane Thank you very much Natacha you are owesome you saved my life. I discovered your channel more than three years ago, and you helpme a lot. I want to ask you. Now I am doing the intermittent fasting and I do hiit workout two days a week, but about a week ago, a headache began to come from the right side every time I did hiit, what is the reason?
Nb: I workout when I am fasting
Je t’aime
I’ve been following your CUT 23 and I’m starting week 6 now!! I love it so much, it’s helped me get 3 chin ups!! 🤍 love you & your content so much xx
3 chin ups look at you goooo!! the early ones are the hardest ones too so I am so damn proud of you! 🥺 please please let me know how it all ends up for you and what you're capable of at the end!
@@natachaoceane thank you so much!!🥹 I’ll absolutely update you at the end!! You’re such an inspiration 🤍
Im two weeks into her CUT program and LOVING it!!! I dont have to think about what exercises to do and by the end im sweating and breathing hard and the time flew by! I've never been able to do a pull up so I wonder if I will in a few weeks!
19:06 “and the answer is yes.” I cannot tell you how much I needed to hear this - I’ve been consistently hitting the gym & trying to eat well, but work/studying for grad school entrance exams has been taking a toll on my protein intake. Subconsciously, I had the talk w/ myself and decided the same thing….just didn’t realize how emotional it would make me feel to hear you feel the same! LOVE YA AND ALL YOU DO, NATACHA
You can’t imagine how happy I am about this video! I just started “relaxing” about my caloric intake and focusing on protein thanks to your BUILD program and this video has all the info I was missing and needing ❤❤❤❤🤩🤩🤩
that sounds like an amazing plan and a very exciting few weeks coming up! honestly the building strength is so insanely rewarding and I really want you to feel all those feelings!!
I love how, at the end of these types of videos, you make sure to tell us that the best lifestyle to live is the one that makes us happy. I've been looking into how harmful ideologies and thinking patterns that result in shame and guilt can be to our physical health (not to mention our emotional and mental health), and hearing you send a positive and important message at the end of these videos just makes me smile and, dare i say, sometimes cry. Thank you Natacha, you're doing incredible work out there :)
The topic, the science, the way you break it down in such a simple and compact way, your editing, and your joie de vivre make this video so enjoyable to watch ❤ comme toujours j’ai envie de dire 😊 much love to you
As a dietetics student, I admire you sooo much on how you’re able to pass science based information to people. And the amount of research behind your videos and the transcription in simple explanation will always hit me!
!!! this is something i’m obsessed about and wanted more clarity on because the more i read on it from different journals in comparison to random articles on the internet, i’m like 👀?! i love when you share information that’s based on evidenced based studies and not on anecdotal evidence. it actually makes me look at research more often before i blindly try things when trying to improve my nutrition. as a nursing student going by the science and justified facts is really imperative too :) i loved this !
Thanks Natacha! I love watching your videos they always inspire and uplift me! Also as someone who loves exercise but has also struggled with disordered eating in the past, I love the way you frame things to be protective of people's overall holistic health, helping us all keep balanced mindsets towards food and exercise while having the understanding to enjoy it optimally!
Absolutely appreciate the editing like journal page flips, animated highlighting and colorful protein intake scale. Sooo satisfying 😊
I’m a world of “have to” and “need to”’s, I’m so refreshed to hear your conclusion! Also have not found a one stop shop for all the knowledge you did pass on so thank you for your time putting it all together in such a digestible format ❤
Thank you for doing all this work for us! I'm currently getting back into consistent movement and I find it much harder than when I started from 0. You are my biggest inspiration and I keep re watching your videos when I lack discipline. You are a ray of sunshine and through you, so many people are getting healthier and happier.
Thank you so much for being honest and not trying to just sell stuff, but actually encourage us to have a dialog with ourselves. Love the way you explained this topic😊
I don't know what it is but there is something so relaxing about your voice. I could listen to you for hours!
As someone who is recently started working out and getting interested in nutrition this video is a god send. I've read so many articles that don't explain things anywhere near as clearly as this. Thanks for taking science based research and putting it into normal words for us to understand!!❤
I just love how easy and transparent you bring out the information, it’s like you can explain it in such a motivating and lovely way❤ love your videos and have a great day everyone!
wow thank you so much Hannah, this is such a sweet comment 🌈 you all make it such a beautiful day for me too so thank you so damn much!
Thank you for your dedication to giving us facts and not just what works best for you
You’re incredible Natasha! It’s always exciting when I see you upload!
you're so kind and I'm so thankful that you give me a chance and hear me out 🌈 keep kicking 455!!
All of your nutrition & training videos have been so incredibly helpful on my journey! Thank you for all the effort you put into your videos 💕🦋
LOVED this video so much. It makes my heart so happy (as someone who is also a former disordered eater) to know I don't need to track every single stinkin' meal to get ahead
It makes me so happy when you post a new video! I thoroughly enjoy your content, Natacha! Much love 💜
I appreciate the simplicity while still focusing on the science backed information, thank you Natacha! 🩷
oh wow thank you, that's so sweet. I really think I needed (and still need) to get better with the simplicity side of things, I'm going to keep trying and thank you
I hope you know how awesome, you are Natacha!!!!! Like seriously, you take a complex thing and break it down SO easy for people to understand, (I would never be able to understand what those research papers and studies are saying) it’s all science backed trustworthy information, and it’s so helpful! 😊😊 Also I absolutely LOVE when you have the screens (info cards) where you sum up so perfectly what you just talked about, with the with diagram 👏🏻👏🏻 absolutely amazing. I appreciate your hard work and videos so so much! 😘 much love
Absolutely love this video!! You can really tell how much work and effort you've put into it, which you can see in all of your videos. Just wanted to let you know I really appreciate you perfecting these videos and educating us by explaining everything in relatively simple terms. You've really changed the fitness aspect of my life for the better, thank you so much for that!
I've been obsessing over protein intake the past week -- video came out at the PERFECT TIME!! THANK YOU ❤
I love how you present the research and the facts but you're so chill about it. Like not shoving it down our throats ya know? Loved this video. Tysm!
Thank you so much for this video Natacha, it was so informative and helpful!! I love the way you emphasise eating and moving in a way that suits our lifestyle rather than focusing on being perfect all the time ❤
I really appreciate the effort you've gone to to incorporate the science into this video. This is more detailed than what I teach 1st year nutrition students, and not actually all that far off Masters level. There may be a couple of points where I slightly disagree, but that's perfectly normal! Thank you for making this content accessible for a wider audience - I hope your ultra training is going well :)
hey Andrew 🙏 I really appreciate this comment, and I most appreciate the part where you said we slightly disagree but that's okay. Sometimes I worry that people forget that it's expected and perfectly normal to slightly disagree and that's exactly how we learn as a group, because there is always *some* degree of interpretation to fill in the blank spots in the scientific literature. Dietetics is the area in particular where I think this is easily the biggest problem in the health and fitness space: I felt such a need to be even more thorough than people probably realise with this video, looking through Harvard Medical School's literature and international RD board position stands to validate my own conclusions just because I know how we eat has become more tribal and emotionally charged over the last 20 years. Thanks for slightly disagreeing with me and being cool with it 🤗
I just wanted to send some thanks your way - I'm 4 weeks into your move 2022 program (lol it took me a while to start nevermind that) and I leave every workout feeling energized, strong, happy, and healthy. I mastered the pistol squat, and pull ups are next! I love you I've been following you for about 5 years now you've kept me company in my hardest moments, you inspired me to move my body in ways I never thought possible, and i'm convinced you're a god because I'm trying to craft myself in your image. love you love you thanks for this protein vid I ate pancakes while watching it.
I could (and do) watch your videos on repeat. Sometimes when I need a little refresher on the science they are so helpful. Thank you. ❤
ah wow I am so damn lucky to have you, thank you so much 🥺😌 I hope your workouts make you feel so insanely happy!
I've been waiting for your video, and this is just what I need right now to get into the mindset of muscle training. What was really good about your videos is not only that you explain things in a very simple way for people who don't have much knowledge about sports science to understand, but you also encourage us to work things little by little at our own pace. Really appreciate what you did here Natacha. Looking forward to your next video
Natacha, you have no idea how happy it makes me when you post a new video! You truly are an inspiration, yesterday in class my teacher asked us which living person we admire the most and the answer couldn’t be family, I honestly thought of you immediately ♥️
I hope she sees this comment!
You have quickly become my favorite CZcamsr! Brilliant, funny, and beyond helpful in understanding the science behind everything I do. Thank you for these amazing videos 💛
You always make me so happy. You help me love my own body and want to nourish it right. I struggled with eating disorders for 10+ years and you have been the only one who actually helps me heal
Absolutely loved this video from start to finish! I am currently foraying into the world of marathon running and this video was super helpful. I have been following your content for a long time and your informative, science-backed approach is really pioneering on CZcams! There is no other channel like yours. Thank you for always sharing your knowledge in a fun, easy-to-understand and factual way!
Thank you so much Natasha! Always look forward to your vids 😄 It’s so awesome that you provide sources from research articles and provide advice in a simple, digestible and fun way. I love science and learning! Find it so interesting. Keep up the awesome work! 💕
Gosh, I love her. Her goofy ways, her knowledge, her way of teaching us. Just stunning.
Thank you Natacha a million times for this video and for all of the science based information we need to hear and no one except you is bringing to the table! I used to eat 2 gr/protein per kg/bw because that's what I heard from all the influencers in order to gain muscle.. But it was making it feel horrible in my stomach, and also most days I couldn't hit the goal so I was feeling bad, like I won't make the progress that I want. But thanks to you I've understood it so much better now and I can see 1.4 to 1.6 gr/kg bw is a much better place to be, considering I'm far from being an athlete who trains 2+ hrs a day! 😅
Thank you so much once again, I couldn't wait for a new video of yours, it always brings so much happiness and value! Love you xxx❤❤❤
I absolutely adore the way you discuss the research and science behind fitness and health. Like, your words are very well chosen and as a fellow science lover your science explained videos are my fav
Thankyou for these videos Natacha!! I really love the way you explain things! Soooo much science yet so easy to digest and understand! You are an inspiration to us all🥹🫶
I hope you have a great week💛
Thank you for always keeping it real with us, the effort you put in and the overall love. We love you too, so much. You're such a sciency ball of sunshine and I really appreciate you explaining this to us
Thank you so much! This was SO helpful!
Your videos are so informative in a way I can understand. I often rewatch your science explained videos when I need a refresher. Love all of the content you put out there ❤️
You’re my favorite sub! Your mindset is just what I need. It’s helping me find a balance as I struggle my way through the beginner phase. 😅Thank you!
Thank you so much for your videos, and for the work you have to put in preparing them. They are always interesting, clear, and entertaining at the same time. They also help me a lot with my eating disorder tendencies. Thank you so much Natacha ! Be sure we are there to support you when you try new things, feel bad, ... kisses from France !
Absolutely stunning video as always Natacha. I have had so many questions and worries about protein recently, and didn’t know where to go for information. After watching this video I have more clarity about how to best fuel myself, and my concerns are gone! Thank you for making such accessible, high-quality videos!
I love these videos so much. I love the information and that it’s to easy to understand. I also appreciate that you always encourage people to not stress and to do what works best for them and their goals. I love your energy too. You’re so easy to watch and listen to and you seem to genuine and caring ❤️❤️❤️
You put so much effort in this job. You are an amazing creator. In a world where all the influencers look the same, you were able to remain you. Thank you so much, even if honestly I don’t know anything about science lol 💛
I really appreciate you making these videos, Natacha! Lots of love ❤
Thank you for your energy. I know not all days are bright, but it helps having your platform, which is a splash of sunshine, knowledge and just love, it makes us keep going and staying positive❤✨☀️
you're a beautiful soul Alenka 🤍 not all days are bright, you're so right but the hard times pass and the good ones come back eventually. All my love 🤍
You’re so amazing for sharing this!! Thank you for using education, science based research, and your advice when sharing online! There’s a lot of misconceptions online because people upload their opinions rather than research. I’m an undergrad dietetics major and hearing you use this research makes me so happy 😊 Thank you a million times!! ❤❤❤
Love,
Adylene xo
I'll always stand behind your videos and tell everyone I know about you!! You're the reason I treat my body and mind so kind. Thank you so much for coming out with these evidence based videos and teaching us all how we should treat, feed and move our bodies 🩵 also I love your sweater and sad it's sold out 🤣🤣
Thank you so much for this! I love how you make sure we get all the right information on these topics ❤
Thank you SO much for this video!!
I had a 12 week health/fitness routine last year then my toddler’s sleep turned sooo south that unfortunately even exercise was hard to fuel.
Now I’m getting back into it and I was struggling to decide where to start for protein intake given I want to rebuild some strength first before doing a bit of a cut.
You make everything so clear and easy to understand, love it as always!! ❤❤
SO helpful - Natacha, we so appreciate all the hard work you put into these videos, to find the best research and share it with us in a digestible format. I've been vegan for the past couple years - which has been an adjustment to figure out my new nutrition needs - so I'm very helpful for the helpful advice at the end, and it's reassuring to see that I'm meeting the recommendation protein intake per this video. Thank you so much!
Always so informative, interesting and entertaining all at the same time!!! Thanks Natacha for all the research you do for these vids, such an inspiration 🤗
Thank you for always putting out informative videos! You're a really big motivation and help on making my life healthier!
you're the best thank you so much for being here and hearing me out 🥺 you deserve to feel healthy and strong, I'm so happy for you!
I purchased your CUT program this week and im already inspired just by reading the pdf on nutrition. I did keto last summer and lost a ton of weight but went back to carbs over the winter and gained. Tried starting keto again and I decided it is not sustainable for me. I want to feel happy and not starving and craving all day long. I started your nutrition guidelines yesterday and I cant believe how satisfied I was and honestly struggled to get in all the calories including carbs and protein! Needless to say I feel energized and motivated to work hard in the CUT workouts. Thanks for giving me permission to actually eat all the foods within reason and to only have to work out 4 hours a week. So freeing!!!! 🙏 can't wait to see the results in 12 weeks!!! But also I cant wait to adopt this as my lifestyle and live happily and healthily ever after.
Keto is great for weight loss but after 3-6 months you've gotta up the carbs and protein and lower the fat, especially the bad fats. I think 75 to 200 carbs daily is great. Some days keeping it low and some days intaking a lot of good carbs. Prevents you from gaining the weight back but is also sustainable.
such a high quality video, AGAIN! Natacha, you just spoil us constantly with these videos! There is no other person who can explain sports related science than you! I think I can safely say, we appreciate you so damn much for bringing this quality and type of content to CZcams regulary!! 🥰
thank you natacha! so much evidence based info delivered in a simple, understandable way ! ❤❤
Thank you so much for the very end of this video, I've been working to find what works for me for my eating and exercise, and your pick and choose comment is bang on! Since I've been doing this everything feels a bit easier and less stressful for me, and its helped ease my all or nothing mentality. Also just finished week 4 of Cut 23 and your program is such a banger! Mid week three I had this insane spike in energy and I just feel so effing good training like this. My energy is high, Im eating to satiety every day, and I just feel amazing 👍
The only person that can give an overview of very boring literature studies in a way that puts a smile on my face because you're just so gosh darn bubbly. Great way to start my day, thanks for all the information and the work you put in, cause these video's take a lot of work!
Just so you know Natacha, I normally watch CZcams videos on my phone and have them on in the background while I'm doing something else. But with yours, I have started waiting to watch them until I have uninterrupted time to give it my full attention. I look forward to it and get all excited, and then when I have that block of time, I settle in on the couch without my phone or any other distractions, and pull the video up on my laptop to watch on a bigger screen, as if I were watching a TV show or a movie. Keep doing great work, I am loving what you're producing!
Most informative fitness channel on CZcams- I LOVE these videos so much. Thank you!!
hi natacha!! thank you for taking the time to do research and provide us with vids like these :)) i cannot wait to learn even more from you from watching this vid! soo much love from canada
Cannot wait to watch this after my gym session >:D tysm natacha really brightened this day 😭🥰
Excited for this video!! I was checking the yesterday which one of your programs I should buy to become more functional and stronger!
I hope your running training is going well! ❤
I just wanted to say I am loving CUT.2023 I can really see how you’ve taken everyone’s feedback on previous CUTs and made this program even more amazing ❤ can’t wait to finish this video as everything you do is so fun and informative!
Thank you so much for these videos, Natacha! They are so well researched and understandable for everyone which is so important since these topics are crucial for our health. Being a bit biased since I'm studying nephrology at the moment I would just like to add that consuming too much protein over a very long amount of time can be very damaging to the kidneys in the long run. So whilst it's very important to have a high enough protein intake for your physical performance and of course your cell functions etc. it is not recommended to just always eat as much protein as possible (which you in no way indicated!) for the best health. Lots of love and keep up your amazing work!!
Bless you for going in detail about the protein intake for women!! It's so true, when ever I need to do research for my study, I stumble upon this fact every day.. That so few study have been done with women. Thank you for putting it out clearly!
natasha always posts the info i need right when i need it
Really happy you posted a video today! Needed your happy attitude and science!😄
Found your channel a few days ago and wow your videos are the best, you really research everything it’s wonderful and really informative thank you very much❤️
As always, you make taking in the information stress free and easy to understand. I’d all but given up on trying to figure out how much and when …. I’m with you. I have way too much on my daily to do list to be pausing to cram some protein down my gullet all day. I know I have to up my intake a bit, but I feel a lot more relaxed about what that can look like now. Also …. Grrrr to the lack of research on women. *sigh*. So frustrating ….. ❤
A new video from you always makes my day better! And it's such an informative video too! I've started to only track my rough protein intake throughout the day a few months ago and I've found that to be a way more relaxed approach. I try to hit 2g/kg only because I'm such a volume eater so focusing on protein and loads of veggies helps me to feel full even in a deficit. 😊 Btw, I started week 7 of CUT 2023 program and I'm loving it, I started seeing results 4 weeks in and the best part is that I've managed not only to preserve my strength but actually to progress a little bit in some exercises. 👌
This video could NOT have come at a better time! I'm training for my first 5k race and have been very confused about how much protein I should be consuming. Thank you so much Natacha for always providing us with great quality content!!
hey beautiful! that is so so good to hear! if you're in training and really pushing in advance of that race, then even with short sessions (under the hour mark) then that'll get you up a little higher in the endurance range! rooting for you, let me know how the race goes 🙏
Brilliant as usual... Thanks Natacha !
FINALLY a video that makes understanding protein simple. Honestly i’ve been so confused for so long until this video, thank you so much :)
It’s means so much to be able to clear up some of the confusion. Thank you so much for hearing me out
Hiiii, so happy you posted!!!❤️❤️
Thank you for all the work you do researching and helping us understand how to manage our health better and become more knowledgable ❤
you're such a kind person, thank you so much for taking the time to hear me out! rooting hard for you!
This is... as always, SO well-researched and entertaining! I love seeing science made so accessible by you😊 it's so rare to see good science being applied realistically to people's everyday lives. Chef's kiss💋👩🍳
Another reminder (like of every video) of why you're my favorite lady on the interwebs! Hello from NYC and thank you for this! Your scientifically backed tips on post-workout protein intake was a game changer for me!
yessss it’s always a great day when you post🥰 i hope your day is great and thank you so much for making these videos🫶🏻
hey Fernanda 🥺🌈 it's just a good day seeing you all too, I really, really hope it's valuable for you!!
hey natacha!! thank you for the new video. I always look forward to your videos
Yess! I started Build.Reloud two weeks ago, so this comes just in time! Can't wait to watch ❤ Thank you for always taking care of us
PS I love this program so much!!
I love that I found a evidence based channel for this info! You are so appreciated and valuable ❤️
I just love your energy and your videos overall so much!
I always loved your videos, hats off for making such a complicated topic digestible!! Now I got through and know what is probably good for me. Thank you for educating me without making me feel dumb. ❤
hey Leonie 🤍 that means more than you know. after each of these videos I sit with it for a long time and really get a bit stressed trying to make sure it feels accessible so thank you so much 🥺
Very well done!!! Thank you for putting this together.
I really appreciate this kind of content - you make pretty complex topics seem both easy and entertaining! I always learn so much from you. Thank you for making this kind of knowledge so accessible. Sending you love🥰
hey my friend 🤍 that really means a lot, I sit with each video for a long time trying to make sure it's enough of both of those so thank you. I'm still trying to get better so it means a lot. I hope you feel amazing and confident and strong. All my love back!
The end message makes you so authentic! Besides all the effort that was put in the research ofcourse. Thanks ❤
Always, we all choose to *not* perfectly optimise for basically everything in our lives and that’s usually the right thing so it wouldn’t feel right to not mention that! Sending you love!
Omg you are so amazing! The science plus the tips about how to make it work for you or not, is just *chef’s kiss* ❤
I am very proud of myself, I lost 20 lb since the beginning of this year. I am trying to take it nice and steady losing about 1-2 lb each week. There are some weeks I don't lose any weight and that is ok!! I am really enjoying this journey of taking care of my body and being more conscious of what I eat. I am not counting calories, I am not cutting off food groups. I am just avoiding ultraprocessed foods.
Now that I am at a comfortable weight I really want to focus on getting enough protein to build muscles 💪 as always your videos have been very helpful in getting informed in this task so thank you ❤ I really appreciate your time and extensive research in making these videos 😊
You are the best with these!!!!!! I cant wait to hear what you have to say, keep it up!!❣️😊
Thank you so much for the video, that's right what I needed! love your channel 💖