You're Doing Protein WRONG! (5 Mistakes)
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- Äas pĆidĂĄn 11. 05. 2024
- 5 protein mistakes that make you FATTER, less muscular, and less aesthetic. Find out if you're eating enough protein or too much protein. These are the worst protein diet mistakes for building muscle. Find out what happens when you don't eat enough or eat too much protein.
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Eating more protein can boost your metabolism, help you pack on muscle, and reduce body fat. This makes protein seem like a cheat code in the world of dieting making most people think simply: protein good, fats bad, and carbs extra bad. Not only is this untrue, but there are actually many ways that protein can lead to fat gain, dissatisfaction with your diet, and decreased athletic performance. So let's go over 5 major mistakes that can lead to slower fat loss, and even gaining body fat due to unknowingly messing up the one macronutrient that you thought you were safe with... protein.
The first mistake is eating too many high-calorie, processed foods that are marketed as high-protein or weight-loss-friendly. A couple examples include protein cookies, protein chips, peanut butter, and even protein bars. Although all these foods can be part of your diet, it can be easy to eat too many cookies, or protein bars, or protein chips if you're not careful. For example, protein bars can be excellent for building muscle and burning fat. However, many protein bars are loaded with added sugars, artificial ingredients, and preservatives, which can contribute to excess calorie intake and ultimately make you gain fat. This doesn't mean that you can't have one protein bar every single day and improve your body composition in the process. But keep in mind that the average protein bar has around 200 calories. Meanwhile, a Milky Way bar has about 250 calories. So if you eat 4 protein bars in a day you're going to take in a similar amount of calories as 4 milkyway bars. Overeating will lead to fat gain regardless of whether you're eating protein bars or milky ways. So keep in mind that you can't just go from eating too many regular cookies to simply eating too many high-protein cookies, it won't work. Protein is not a cheat code.
This brings me to my next point most people don't think that protein can be converted into fat instead they believe that it's only used by your body to build muscle. And there's no denying that there are good reasons to prioritize protein in your diet since it helps satisfy hunger, build muscle, and it has a much higher thermic effect compared to carbs and fats leading to about 20 to 30 percent of the calories from the protein source consumed to get burnt off just while breaking down and digesting it. But even with these advantages if you exceed your total daily calorie requirements by eating too much protein you will gain body fat in the same way as if you ate too many carbs. In fact, through a metabolic process known as gluconeogenesis, your body will convert the excess amino acids from protein into glucose, which is the simplest form of carbohydrates. Even though this glucose can then be used for immediate energy or stored in the liver and muscles as glycogen, if you're exceeding your daily calories your glycogen stores will most likely already be full. So then the excess glucose will get converted into fatty acids and stored as triglycerides in fat tissue, leading to fat accumulation.
Another issue is that many people think they need more protein than they actually do. Planning a diet too high in protein will limit the amount of carbs and fats you can add to your diet. Cutting calories to burn fat is tough enough as it is, you want to be able to eat the carbs that satisfy your sweet tooth like fruit, and the fats that make your meals taste better, like butter and oil. This is usually due to overestimating how much protein you need to build muscle. You only need about 3/4 of a gram of protein per pound of body weight daily to maximize the rate of protein synthesis. Once you do that there's no need for more protein you can save the rest of your daily calories for the carbs and fats that you're craving. This will allow you to have more variety making your diet more sustainable.
Even though protein is great at building muscle, it is not your body's preferred energy source by any means. If we were to look at an extreme example and pretend that you're only eating protein without any carbs or fats at all, your performance levels would obviously drop rapidly. This is because nutrients outside of protein like carbohydrates are preferred sources of energy for your body. Specifically, carbs are very important for high-intensity activities like weightlifting due to their efficient conversion into glucose, which fuels muscle contractions. Unlike fats and proteins, carbohydrates can also be rapidly metabolized, providing quick bursts of energy during intense workout sessions. Unfortunately, it so happens that many w
1. High Calorie Processed Foods. 0:32
2. Protein Can Be Converted Into Fat. 1:41
3. Need More Protein Than They Do. 2:47
4. Not Tracking Your Protein Intake. 4:55
5. Not Eating Enough Protein. 6:22
Thank you
0.8 grams per bodyweight(kg)-for avg people
1-1.5 grams per weight-for folks who workout for 3-5 days
1.5-2 grams per bodyweight(kg)-for athlete and for those who workout 7 days
Around 1g per pound of bodyweight if you take muscle building seriously, The number of days you go to the gym doesn't really matter as long as your working out intensely
Thank you, you're a legend.
I cant get used to the freakin pound system, im very bad with math as well đwhy cant we all just use grams and kilograms.
Im 38, 1m83 and 90kg.
I work out 3 times a week.
So i have to take 90 grams of proteine everyday?
@@Happythings354 no you have to convert it since it is in pounds, 198 lbs you are so you would need about 175-200g a day as a good range
Thanks for your research bro đŻ
Super video. Very, very helpful
Great video on macronutrient intake n balance....
Great Video, actually convinced me to get a nutritionist involved. Also, nice sneaking in a scene from Hannibal. :-P
Wo this is a very amazing and superb video bro telling about this 5 mistake we are doing wrong and keep it up and keep up the good work as always and take care
Keep smiling always
Great video for beginners! All you need to know to start your transformation in 9 minutes. For experienced people it's nothing new, but great value anyway. And the most important thing that was mentioned in brief - never ever eat only lean protein for more than a few days. Again, from experience.
7:51 3/4 of a gram of protein PER EVERY POUND . . . when you mix metric and imperial you can gain CONVERSION WEIGHT
So 2g s per kg then
Great video!
Thanks
Please tell us more about ginger and reaction to the body muscles..I've been seeing videos
Yellow fin tuna (canned), Greek yogurt, 90/10 hamburger, locally sourced eggs.
Salmon too
âLocally sourcedâ be careful. Non pasteurized eggs can be deadly.
Hi Max, do you plan on making new prep meals videos? Those were useful đ
Def would love to watch that
Awesome!
What lean cuts of beef are you guys using? I've been rolling with ribeyes but I'm also using that as a source of fats, probably not the best but I do consume good fats as well
i generally aim for about 150-200g of protein (No more than 200g otherwise the protein farts are real)
In terms of carbs, when I'm bulking ill generally do about 250-300g sometimes ill go closer to 350.
For fats, its generally between 50 and 100g of fats.
Bro, I completely understand the farts being real, like real bad yo! OMG, that was so funny! Thank you. đ
Great video thank you. Canned protein like sardines, salmon r real cheap (watch out for sodium tho), beans or split peas (mid to high protein, alright # carbs, high fiber)chicken breast r game changers đȘđȘđȘ
Anyone have solid recommendations for good sources of fat that have low calories? Thanks.
"3/4 of a gram per pound" Seriously guys, use american or metric but don't mix both, it doesn't make sense
0.7 to 0.8 grams per pound.
@@ItsOver9000Productions ... Grams. Grams are the metric measure used with the imperial (pound). 3/4 is a fraction it's just maths.
Fraction is not just used by Americans dumĐ°$$
@@Cacophaton ok? I'm explaining what the protein ratio is.
Nutrition labels use grams while bodyweight in the USA is measured in pounds. This is for a US audience.
Be at a caloric deficit while having an intake of fat, protein, carb percentage macros. My friend who's a kinesiologist helped me with my macros and calorie deficit of 600. Been losing weight and gaining muscle at the same time đ
what about Huel? They are processed but in a different way?
But calorie deficit with protien intake hmm? Good or bad?
On that first point, even if the calorie count is fairly low, if the sugar is high or it has any notable amount of trans fat, then it can negatively impact your gains, or even your health in general
I would say; try not eating out of a packet, especially high shelf life foods as they will be full of preservatives and highly processed. These foods tend to be full of what they call obeseogens these days (and other crap). A mixture of fresh fruit, veg and lean meat portions are enough, and you can make it taste great if you know how. Nothing wrong with a sweet treat now and again, just not everyday. An example of the worst food to eat is shortbread, basically this is sugar, butter and refined wheat flour, not good at all. I have a habit of eating too much refined carbohydrates myself such as bread and pasta, these can make you put on weight and make it hard to shift, even too much rice can make you chubby. I also have poor portion control, which is also important but also quite hard to work out what is the right volume to eat based on age and physical activity. I lost and maintaned to a good weight for a long while through portion control, diet choices and moderate exercise, but got ill (possibly covid) and it smashed my exercise routine. Hard to get that routine back, although getting there.
I love working out
So, a 260 Lb person trying to do a body recomposition needs around 195g of protein? Does the protein guidelines include estimated fat weight as well? Or is the recommended protein amount based on ideal body weight?
good question
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
That applies just for prevention of muscular atrophy.
2:02 Anyone know where that scene is from?
So I was wondering...if nuts are not the best source of protein due to their high calories and fat content, what would you recommend as an alternative, high-protein snack?
You can try no sugar added beef jerky.
Unless you are on a low carb keto diet, fat content doesn't really matter.
Almonds and walnuts are top tier nuts cause they can make you feel full from the fiber.
If you are doing a high carb low fat diet, then you will be better off drinking protein shakes and fruit and vegetables.
Is that 3/4 gram of protein per pound of lean body weight or the weight you weigh at that moment?
So true, I realised I was eating too much protein the instant I started to count macros.
Is it .7-.8g per current body weight or per goal body weight when trying to lose fat?
Nice video... but it featured men, primarily. Are women successful in this program? I'm only 2 videos deep, so don't come at me đ . But just my initial impression is wondering whether this likewise applies to menopausal women. But I'm going to keep looking thru the videos. Because it's good info regardless.
I'm 1.91m for 92 kg.. I'm trying to bulk and loosing fat Ă bit by limiting my daily intake to 2000kcal (intermittent fast)
My intake in prot is between 60_90gr per day. Is this OK?
It depends which kind of protein bars, I was eating tons of peanut butter protein bars made by Atkins, I lost 30 pounds in 45 days, I ate as many as I wanted in addition to lots of eggs and bacon just didnât eat any carbs itâs not a secret
Looks like any method is wrong đđđ
I would suggest ketogenic diet without any carbs for normal average person. Athlete might need some carbs when needing fast energy for high performance but if you arenÂŽt, carbs are useless. Protein is essential in healthy keto.
Whey isolate protein
Getting too much protein can also not make any difference in strength/muscle gains which is really frustrating
۱ۧۊŰč
200 cals for 20 grams of protein is actually incredible if you think about it. And The fact it's chocolate and tastes good is actually striking...
But it makes you crave more đ
3/4 of a gram per pound, how much is that in metric??
Just google kg to lbs. then convert your weight in kg to lbs. then itâs simply your body weight in lbs * 0,75 on your calculator. Now you got 3/4 of your body weight in lbs = how many grams of protein you should eat in a day. Hope you understand
Doesnât matter what you eat if you stay in your macros for weight loss
If your maintenance caloric intake is 2000 calories
And you want to lose weight
You must drop 300 to 500 calories
So 1500 calories a day
60% protein
15% fat 25% carbs
Just an example
Or 50% protein
30% carbs
20% fat
If you stay within those 1500 calories it doesnât matter what you eat so long as it fits those macros
Pizza
Protein bars
Etc
I do minimize sugars though
If your losing weight but still pretty obese, is the .75 grams per Lb. Still a good idea?
Of what Iâve been tracking through MFP Iâve been getting between 130-150 grams a day, And Iâve lost 30 lb so far. Actually just broke a plateau since I went too low with calories.
So im down from 350 to 319 and the calculation says I should be consuming 239 grams of protein? That just seems like a lot
But I do go to the gym 3-4 times a week with strength training and 20-30 minutes of cardio each session
Found the tip about gluconeogenesis extremely useful. I was also under the impression that protein was unable to be stored as fat until watching this. Excellent advice and breakdown! Also, your editor is brilliant!
first scene from Parents, Randy Quaid is carrying human flesh
Protein â€
Tell this to tanner shuck
â€ïžđȘđ»đ„đ„
It's jet! Cowboy bebop
They donât want u to eat meat anymore but how else r we supposed to get to 1 gram of protein per pound of body weight??? Meat is great
Thats very impossible to do here in NZ. Eggs are $7 a tray of 12
Tuna is $3 a tin
And chicken breast is $17 a kg.
My shopping food alone for myself is $130 aweek.
We are very under paid, over taxed and starting to get too many foreigners coming to live here and buy up all the property's to charge outrageous rents because their money is worth lots here.
Similar situation in Bulgaria, only chicken is a bit cheaper. But still you can find a way to eat healthy, I am sure. Fish can be bought from a market and not in cans, no need to be tuna, any kind is better than processed food. Pork meat is also fine if you track calories and it is better for your health than chicken anyway.
@ilianstoimenov6619 yeah there are little ways to get around it. I bought a big deap freezer and go to a shop called frozen direct. Bulk buy frozen veges and get all the good ones like spinach, corn, broccoli, sweet potatoes and pumpkins. Their meats are little processed but i work around it by doing right serving sizes and supplementing whey protein to reach my 150gms aday.
Yeah, eggs are more expensive everywhere, but that's still 60 cents an egg...much cheaper than other whole protein sources.
Go for mackerel instead of tuna or salmon. Go for pork tenderloin or sirloin and buy more when you find them at discount and place in freezer. Regarding frozen vegetables, try buying the specific/own brand of the store instead of other brands more expensive.
I need about 180-200 grams of protein I find it hard to be able to reach that amount
Try to find protein bread, it Has very low carbs but is rich in protein (21.4g /100g of protein - the one i eat) and in fibre. Peanutbutter is Rich in protein as well as healthy fat, tuna, meat, eggs. Try some protein joghurts or even whey powder. I consume around 224 protein a day while staying under 2300kcal per day. Losing weight and gaining muscles at the same time
@@Big_Daddy953 thanks for the advice I didn't know that existed I will look into that and try to find a clean protein bread đđ»
Chicken thighs are about 32g of protein and very cheap
I think the reason why people should look into Keto diet is .. to balance the loads of carbohydrate filled crap on the store shelves that people are used to eating. I mean.. Its all crabohydrate rich stuff.. thats why people get fat. Its way unblanced. Researcher claim that carbohydrates make us sick on the cell level. That's .. excess carbs, and I believe that. Its about balance, and most peoples balance heavily on the carbs side. Anyway.. it makes sense for me seeing my weight gain and lose related to carbs intake.
I bet you've seen Dr Sten Ekberg videos.
His explanations are life changing
I do not know how anyone can afford to eat enough protein every day. Maybe if I was back home in Alaska and able to fish my own salmon and drop me a moose I could afford it.
It's actually easier than you think. But it can mean consuming things you may not like.
Some people don't like plain Greek yogurt but it's a ALOT of protein.
There's protein in everything. No American has ever died of a lack of protein.
Tuna is like a dollar
Bro protein is one the cheapest things you can eat lol
Isnt Alaska the highest cost of living state? Next to Hawaii
Try and convince a carnivore of #3
You mean I cannot eat 4 Pure protein chocolate bars A day,,, RATSđąđąđąđą
I can't even eat one. I get the poops real bad with them!
Bruh I like this guy but he's wrong about nuts this is literaly one of the most filing food you can find.
filling?? not the case for so many people..those calories will add up quick.. its considered to be one of the top calorie dense foods out there...healthy but very high in fat content...
I was going to post the same thing. I eat almonds with a brick or 2 of 88% dark chocolate, and I get filled up quickly! Sometimes I have a banana with it too.
Almonds and walnuts by themselves are more filling than peanuts and other nuts since they make you crave more unlike the fiber filled almonds and walnuts
High fat âketoâ stuff was super trendy now everything is âhigh protein.â Just count your calories and eat less than you expand. Why is it so hard?
The overall goal of lowering carbs seems to be the common theme
Keto is the most healthy diet but not very performance friendly unless you are very well adapted to it. Protein + carbs is the more universal diet in today's world. And yes, we tend to abuse carbs so lowering is not a bad idea.
I just eat roti and have great physique
You need carbs to build muscle.
Not exactly. They fuel the muscles better but without protein it's just fuel, no actual building. On the other hand you can build muscle without a single gram of carbs. Yes, slowly and with less explosive workouts but very doable.
How do prisoners get so big awful diet no weights ?
Not true body
Please don't cook your steaks like uncle Rico does.
First let's goooooo đȘ
You should just eat meat and eggs
Firstâ€
I did definitely wrong your mum
You could just sum up these 5 errors by saying that you should track your calories and stay globally in calories deficit
Useless video at 90%
Please cut back on the visual aids. Most of them are gross and do not help your presentation.