Protein Myths Busted: The Truth About Your Daily Intake
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- čas přidán 2. 06. 2024
- Sports Nutritionist and Supplement Expert James Grage busts some of the more common myths about protein….
In this video, James tackles the ever-popular topic of protein consumption, including valuable insights from world-renowned protein researcher Dr. Jose Antonio.
The video covers a range of topics from how much protein is needed, the impact of high protein diets on health, to the debunking of long-held beliefs about the negative effects of protein.
Dr. Antonio, an esteemed professor and co-founder of the International Society of Sports Nutrition (ISSN), delves into the effects of high protein diets on body composition and health, challenging popular notions about protein intake. He discusses fascinating studies that show no harmful effects of high protein diets on health markers, even when protein intake is nearly double the recommended daily intake.
The video also discusses the thermic effect of protein and how it can help increase energy expenditure. It ends with recommendations on protein intake for active individuals and those looking to build or maintain muscle mass.
If you're intrigued about the truth behind protein consumption and its impact on your health, don't miss this video. Make sure to like, subscribe, and turn on notifications to stay updated with our content.
Tags: #Protein #Diet #Health #Nutrition #JamesGrage #DrAntonio #ISSN #ProteinConsumption #ProteinIntake #highproteindiet
Always consult with a qualified healthcare professional or physician before starting any new workout, nutrition, or supplement regimen, especially if you have pre-existing health conditions or are taking medication. The views expressed in this video are based on current research and should not be taken as a substitute for professional medical advice.
One of the best fitness channels out there. Thanks!
Good information,James!👍💪
Thanks for sharing this.
👊
I appreciate this video James. There's so much debate from too many people on protein consumption. It's great to finally get a definitive answer backed by scientific research.👏
One man and his research doesn’t equate to a definitive answer though. If it does, why are there other studies that have different findings
I would agree that one man doesn't equate to a definitive answer, but these recomendations are coming from the ISS, which is comprised of the top researchers in the world on the topic of sports nutrition. Their published Position Stand on Protein that I mentioned in the video was co-authored by more than 20+ renowned researchers
one of the best of course following u for many years now keep it up bro
🙏 Thank you my friend
Thanks again James
👊
I thought the most important thing you said was that it depends on goals (short as well as mid term). As a person who's been on the stage you know how important the increase in protein is as the diet progresses and the date you want to compete comes closer. Enhanced or not is actually irrelevant.
So there's definitely a difference between diet and bulk and there's definitely a difference depending on the individual (age, weight, size, sex, etc.).
That supports everything I've experienced with my own protein intake over the years.
Thanks
Anytime!
As a 59 yr old and dieting to lose I’m not so much concerned on gaining muscle but maintaining as much lean muscle as possible.
As we age it’s even more important to raise our protein intake, to protect against loss of muscle mass, due to our body becoming less efficient at synthesizing protein. We can offset this with higher intake.
Thanks for that interesting study. I thought I am fine with 160-200g a day at 200lb and a 6 day training split. Looks like I need more.
Awesome information James!! Curious if you could help me I’m 54 yr old male who works out 4 days a week and cardio 5 days a week for 40 mins I weigh about 208. How much protein should I be taking ? Your help would be appreciated!!💪🏻♥️
I suggest you consider getting your bodyfat measured. That will give you a more accurate range for protein intake. If your lean mass is 178 lbs ( from a total weight of 208) then that number 178 is for you to shoot for with protein consumption. It's recommended to consume 1 gram per lb of bw, but fat and water don't need the protein per se, the muscles do.
That study doesn’t mention per lb of lean body weight, now I’m frustrated & confused?
short time frame and small sample size...curious to see longer term data
Good info. As a Type-1 diabetic I'm always a little concerned about over-stressing my organs as they get enough of a workout from other factors on certain occasions. And "too much" protein has been a part of that concern.
1 gram per pound would be a major accomplishment for me on any given day. That seems like a lot of eating! But it's pretty much a no insulin necessary food which is nice so I'll eat as much as I can going forward.
It definitely can be a challenge getting a lot of protein in which is one reason protein supplements can be helpful. I would say the flip side to the conversation is because it is difficult to over-consume protein, and because it has the highest satiety effect of any macro, it makes it a great tool in a weight loss strategy.
Correct me if I’m wrong but whey protein taken by itself can raise insulin levels as much as white bread.
@@rickyricardo9917 Many brands of whey protein have flavoring and additives because they're designed for bulking. Typically the cheaper ones have more sweeteners and additives because they contain less whey protein by weight. Some brands like Dymatize have about 1-2 grams of carbohydrates per serving (30 grams) and they use artificial or alternative sweeteners that don't raise blood glucose. Virtually any bread however is about 50% carbohydratest. A normal person's pancreas will sprint to cover bread but not so much for the whey protein powder.
As a type-1 diabetic I can say that Dymatize (as an example) only raises blood sugar because of the milk. Other brands with real sugar cause a large spike and require a significant amount of insulin (injection). Even with the added sugars, Whey Protein (even with added sugars) when compared to bread is healthier as it pertains to glycemic control because the protein slows digestion of the carbohydrates which prevent large glycemic swings.
@@mmhm007 Great explanation, thanks for clearing that up !
Interesting.
Great video I followed because of it. I’m working with a lot of injuries and a condition called DISH. Can’t do everything I want too because my body says no though my will says yes. Still work out 4 days a week about an hour I’m a big man at 6’8 and 275. Lost 50 pounds and trying to lose another 25 or 30. I don’t think I can eat 275 grams of protein. Probably get around 150 normally. Can’t eat a lot of meat because of gout. Would like to hear any recommendations for upping the protein without meat and fish
What about the insulin response to all that protein. Just curious.
Personally I don’t go any higher than 1g per pound of lean bodyweight. My body has a hard time digesting anything over that.
Digestion is always going to be a big factor - not to mention appetite. Considering that protein has the highest satiety effect of any macronutrient, it can be difficult to eat a lot of food-based proteins
Who asked?
@@Dan-zs8pkAlways a derelict in the comments section.
thanks James. I issue for me would be cost. I am 190 and that's a lot of protein shakes per day to keep up with the suggest
When you are counting based on 1g/pound/day, are you counting based on goal weight or current weight? For example, if I am 250 trying to cut to 200 pounds, should I have 250 grams of protein or 200 grams? Also same question in reverse if you are trying to bulk.
One of the few channels/guys that i trust
🙏👊 I appreciate it.
🙏👊 I appreciate it.
James, is that RDI based on lean body weight? If I'm 225lbs and 25 of that is fat, should my RDI be based on 225 or 200lbs?
If your 225 and 10% bf your Jacked AF and don’t need any advice 😝 most do say lean mass so 200 but 225 isn’t going to do any harm like the video said. Hell if you wanna go higher than go higher, digestion and being able to eat it is the limiting factor unless your doing all shakes like the study. Many pro bodybuilders recommend mainly whole food protein sources and limit shakes to 1 to 2 max a day
Hey James , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
My question is should protein be based of scale weight or lean body mass because I’m confused I have 2 reading of body fat percentages foot scale at home says I’m 23 but the navy body test says I’m 17 so I’m confused on where I sit
So the calculations are based on total body weight as opposed to lean body mass. With that said, when I do my own calculations off LBM I shoot for 1.5grams per pound of LBM. The challenge is exactly what you stated, which is the inaccuracy of BF scales/measurements. This is why the calcs based on total body mass are an easier approach.
I eat around 0.5gr per kg body weight and build muscles faster than most in my gym. I mean muscle tissue consists of 94% water and sugar. There is no reason at all to eat a lot of protein. Just my 2 cents
That's about the value of your bragging.
@@And1Mell Did you fall on your head? This is serious business because that would reveal a gigantic scientific protein lie. I know sick people who can't eat more than 8 grams of protein a day because of their illness and even they gain up to 20 pounds of muscle per year.
Idk, I put my clients on 250g of protein a day. The main problem with the average gym goer is intensity. I raise their intensity and the muscle pack on the "bad" genetic guys. Everyone is different tho.
@@toyoumygirll If it were true that we are all different, surgeons would have a real problem.
@@dertrendtrader what I mean is we are 99.99 percent similar. Regarding muscle building, some people produce more myostatin than other. Myostatin basically determines the amount of muscle you can build all things being equal, even more than test levels. Some guys naturally have high myostatin and some low. It can be changed, but the average guy won't take the time or effort to. What can be changed easily though is the intensity and protein intake.
I weigh 145 and workout regular. I try to hit about 150 / day and I always notice good things. Go below for awhile and my skin seems to change and I put on some weight.
The risk of consuming more protein is going broke 😂
Many variables change your daily protein intake requirements...age,activity, amount of lean muscle tissue...i have been working out pretty consistently for over 50 years..at 6' my weight has been 215 to 275lbs..currently i am 65 and weigh 250 lbs...i have been eating on average 120 grams of protein per day for last 10 plus years..we are all different...
Yes, we are all different. You've realized that you don't need extreme amounts of protein to gain or maintain muscle. Others still believe the myth.
That is probably why you are overweight? Or are we talking 250lbs and below 15% body fat here? Probably not.
Seriously..no im not over weight...been wirking out all my life..but yes at 65 i am not in the shape i was in my teens,20s,30s,40s ,50s and even at 60...old age changes people..
@@roadstar499 I am 10 years younger, same height. Also working out heavily up to 6 times a week. I am at 200lb and could still lose some fat. That is where I come from, no insult was meant. 120g protein is just really really low. Especially as we need even more when we age.
@@roadstar499 I'm 60 and I have the same body I did in my 20s. Same weight, same belt size, same amount of body fat (very lean). I'm 6'2 185 lbs. Yes, you are overweight. It's not healthy to carry that much weight over the age of 60. It doesn't it matter if it's muscle or fat. Your muscles probably look like wagyu beef - lots of marbling.
If the excess protein doesn't contribute to growth then why take all the extra then? It isn't necessary to eat so much.
OK, so it's safe to take a bunch of protein, but when does the large intake NOT benefit strength or muscle gains? Even Dr Antonio said in his study that it didn't translate into gains in those areas. So, where is the cutoff for the most efficient use of protein intake
Great question! There isn't really clear data to answer that, but I can share with you my personal philosophy - for what it's worth. I think of protein intake in a few different ways. The first is the one that we're all conditioned to think of first - which is the muscle building/recovery aspect. Now, it's possible that our requirements just for this purpose may not be all that high, but we have to think of protein as more than just a muscle building nutrient. The essential amino acids that we get from protein are also critical for hormone production, immune function, neurotransmitter synthesis, cell signaling, etc etc. So, when you're training hard, how much protein do we need for all those other functions? I think it's also important that we remind ourselves that protein is also simply a macronutrient, which contains energy to fuel our body - and to Dr A's point, one that is difficult to store as fat.
For clarification purposes, when it comes to fat loss, isn't calorie consumption most important? It sounded like in the video that you could eat as much animal protein as you want, with no corresponding gain in body fat.
Great question! Yes, at the end of the day, the biggest driver of fat loss is going to be energy balance (being in a deficit) but nothing in physiology ever seems to be totally black & white, and this is a good example of a little bit of grey area (that can potentially be taken out of context).
Protein has a high thermic effect (TEF), so you're expending a lot of energy in the process of digestion, etc. Normally TEF only accounts for only roughly 10% of our total daily energy expenditure, but that's assuming normal diet consisting of fats, carbs and proteins, but what about when a greater percentage of your calories are coming from proteins? Fat only has a thermic effect of 0-3%....carbs only 5-10%....but protein is 20-30%. You can see how you could easily technically eat in a calorie surplus (based on total calories eaten) but because of the TEF, from a high protein diet, you could be in more of an "energy balance" based on "net" calories after TEF.
This might explain why the subjects in the study, who were consuming 300+ grams of protein per day (without making any other changes to their diet) might have been in an energy surplus but didn't see an increase in fat mass.
With all that said, Dr Antonio and I were speaking off camera and he was saying that when people are consuming a hypercaloric, high-protein diet, and they gain body fat (ie: bulking cycle) it's the energy from the carbs and the fats that are being stored as fat.
Now, here's an interesting hypothetical question...let's say someone was consuming an "all protein" diet, while in a significant energy surplus, would they still store fat? Well, it's never been tested, and I'm no researcher, but it seems like the answer would have to be yes. Once you negate the effects of TEF, then energy balance is still energy balance. Protein isn't magic and doesn't completely defy the laws of thermodynamics.
If you eat excess protein, it is converted and excreted in the urine. Wouldn't it be more correct to measure it, rather than just throw out a value?
I agree with everything here but I do think it's VERY important if you supplement with protein shakes it's VERY important to have as clean as a protein product which in my opinion is grass fed whey protein with the least amount of processed crap as you can get. It's those unknown fillers in most of the over the counter protein supplements that can be doing the damage to your body...not the actual protein!
Whats your take on organ meat? Ive heard too much is bad on the body… i love liverwurst, but i think its only a couple ounces a week is recommended as its hard on the body.
I personally don't do any organ meat these days. I don't even eat a ton of red meat in general anymore. It's rough on my stomach. I'll eat it once/week but I mostly do fish/chicken/turkey/eggs/ protein shakes as my primary sources of protein (plus EAA supplements). I think if I was a prehistoric human, like Dr Antonio was talking about, then I would be all about it!! LOL. With that said, some of my friends that were old school pro bodybuilders were all about organ meat when they were in their bulking cycle. They swore by it. Now, with that said, the one thing that none of those guys want to talk about is the fact that they would have to regularly get colonics. The human digestive system has a hard time consistently processing that much red meat, especially if you're not getting a lot of dietary fiber.
@@JamesGrage Wrong fatty red meat is the most digestible and the most nutritious food for humans. Maybe lean red meat is hard to digest, and fiber is not for human consumption fiber makes everything worse blocks nutrients and protein from being absorbed and more.
@@FormerIFBBJudgemaybe not for him. Derp
@@heather7897 He said the "human body" has a hard time processing red meat that's what I'm disputing not just one individual. Derp
2g / bodyweight or 2g/lean bodymass?
This is great. I always heard 1 to 2 grams per pound, but apparently it's per KG. I weight 196lbs, so that is 124.5 grams of protein if I'm using 1.4 grams, or 177.8 grams if I'm going for 2 per KG. But here is where I'm confused. If I was to lose my body fat and get a sick pack, I would probably be in the 170s, or maybe 180s, do I calculate based of my current weight, or the lean body mass weight?
So most of these estimates/calculations are based on total bodyweight. The potential flaw is that it's not taking into account the difference between someone who is 190lbs at 10% BF versus someone who's the same weight at 30% BF. With that said, if you're a lean and muscular person, a decent target would be 1.5grams per pound of LBM.
@@JamesGrage I appreciate the info James!
I'm 6' , 215lbs 15% bf, 54 yrs old. I take in 1 gram of protein per 1 pound of body weight, and I'm good to go.
Yep, 1g/lb has bee the basic guideline that has withstood the test of time.
This disproves what has been the typical recommendation of 1 gram or more per pound of bodyweight. On the high end of 2 grams per kilogram, that gets you to less than your bodyweight in grams of protein. E.g., bodyweight of 200 lbs. = 90.90 kg x 2 grams = 181.81 grams of protein.
Then whats causing protein in my urine? Is a high protein diet causing it?
Question: If I an on a Carnivore OMAD plan (one meal a day), is it ok to eat all my daily protein allotment at once, like the caveman ? 😀
No
You look great James. Looking younger Even
Appreciate it my friend. 👊
Is that your house? Looks cleann and modern, house tour?
I appreciate it my friend. My wife and I did all the design and remodel. That should have been a CZcams series in itself, sponsored by Monster Energy, Advil ad Truly Seltzers
Does "per pound of bodyweight " mean actual body weight? If 6foot 2 inch guy who's 300 lbs... thats a lot of calories in protein right?
Surely protein should be based on lean mass minus fat mass?
It's not necessary to take that much protein. 2g per pound is overkill.
Whenever I'm hungry I have an Undersun Meal Shake 🙂
👊🙌
He got his conversions mixed up, I think. 0.8g/ kg/day divided by 3.3g/kg/day is just under 1/4th of the amount of protien used in the study, not about 1/2.
Sorry to say, but other studies have found higher protein synthesis when taking up to 100gr per meal. Thereby debunking this myth of 20-40gr as some kind of max for what we can absorb from a meal.
I saw a video on this. That it would be wise to get a higher amount with age. I also think it varies person by person.
@@edwardlee3533 Maybe it may not work for a few "special" people with certain conditions.
But im pretty sure MOST people will benefit the same way.
We are all different sure.
But not that different when it comes to things like this, which have been passed down through our genes for 500.000+ years in order to survive nature.
There was no 7/11 or fridge 100k years ago.
So getting 3-5 nice meals equally spaced over a day was not a thing.
I know this may come as a shocker.
But its true.
So humans HAD to eat their daily calories whenever there was food in their hands from a lucky hunt.
RDI is a good of info as BMI, both are absolute bullcrap and don't take into account personal phycological situation of individual.
You look great man
Thanks brother. I appreciate it
For me, I tried 1g of protein per lbs and could not maintain weight and muscle, 1.5 g per lbs was the magic number. Also, my body responded way better getting that protein through actual food and ditching protein powders.
The clarification of Protein Requirements of protein intakes is based on LEAN body mass. Evaluation of protein requirements for trained strength athletes
M A Tarnopolsky et al. J Appl Physiol (1985). 1992 Nov. Unfortunately the ISSN position does not clarify this and uses the term Body Weight. Therefore, for example, if you are an 87kg individual, with approximately 26% body fat, using the Boer or James method to extrapolate lean body mass, your Lean mass would be 67 kg. So for the 87kg, 1.80 cm chap, 100g would be more than adequate to get nice big arms. Please clarify that you are using LEAN body mass in your position before we have people eating entire sheep in one sitting
Well that means more Protein for me.
I’m actually doing the more Creatine than the “normal” 5 grams per day, and it’s working very well. I’m doing 20 grams per day at 193 lbs, and it’s working very well. I’m going to up it to 25 grams i think, to see what, if any difference it makes.
More than likely, if you've been taking the 20grams/day for more than a week then you've probab ly maximized creatine stores, so now it's a matter of maintaining that. This is where you'll need to play around with your maintenance dose. Even big guys typically don't need more than 7-8grams/day to maintain that, as long as you're getting enough meat and fish in your diet.
Got you , so maybe I should just keep it at about 10mg daily ?!?
I've been eating 2g per pound if bodyweight for years, im currently eating 400g protein per day, quality meat protein sources are the most healthy foods on earth, ie beef liver eggs pork chicken. And I rarely use supplements, real food always definitely not factory made garbage
Studies are great however in my experience genetics play major role in how a persons body responds to protein and exercise. I know individuals that are monsters that really don’t eat much protein or food in general. And I see smaller guys that eat everything in sight and can’t gain anything.
According to the company Body Health only 12% of Whey protein is converted to bioavailable protein used for protein synthesis. So in the study you cite 265 grams really only nets 31.8 grams of protein usable for muscle growth. Eggs are the most efficient at 48% utilization. I like to see a study done for steak, eggs, and chicken rather than whey protein.
That’s because BodyHealth is trying to sell amino acid supplements. Whey protein has a digestion rate of 99%, higher than any other form of protein. Roughly 43% of whey protein is your EAAs which are what your body needs for MPS. So a 30 gram serving of whey protein is going to have roughly 13grams of EAAS.
At the end of the day I like EAA supplements but it doesn’t make EAAs better than quality protein sources or vice versa
Old school was 25 to 30g was anuff to build muscle tissue. Now 30 to 50 on the size of person
Sorry to say, but other studies have found higher protein synthesis when taking up to 100gr per meal. Thereby debunking this myth of 20-40gr as some kind of max for what we can absorb from a meal.
@@luffebassen you try eating 100g plz lol
@@SuperDappa100 not hard at all.
A 300g steak will give you that.
I eat a steak like that easy + things on the side.
4 scoops of whey protein will give you that.
I currently take 2 scoops = 50g and then i eat my dinner right after, which is 5 whole egg with 50g of bacon mixed into a omelet.
Then i eat 1 slide of dark bread with something like fish on it.
So thats about 100g right there.
Not sure what your point was?
You make it sound like its impossible.
@luffebassen you misses the point, no way your muscle tissue is taking on more that 50g per meal.
@@SuperDappa100 Why is 50g the set point?
Food in your stools takes 12-24 hours before it comes back out.
Plenty of time to absorb more then just 50g.
Most research and studies are on "small" guys right.
Dr Antonio and I had a conversation about this once and he said that the challenge in getting "fitness enthusiasts/bodybuilders" into these studies is that most are very regimented in the way that they eat, and the last thing they want is someone (researchers) disrupting that. So, as a byproduct, many of the participants in these studies are more of your average individual
I eat 5 tons per kg of body weight per hour! It works!!1!
So you're saying I should stop having a 70-80 gram protein shake before bed pretty much daily? 😅
Yes, but why would you?
They stated that nothing changed?
Even muscle.
So it does not matter, people should take reccomended amount of protein and not more, because it is waste of money.
Protein source makes a difference didn't touch tons of high fat meat wouldn't be good
💪🇬🇧👍
Im just glad humans made it to 2024 so that we can learn what to eat😂
Last I checked, if your body doesn't use all that protein, it will turn to fat. Unlike carbs and fat, the body doesn't store protein for fuel. Daily intake is complicated and is genetically specific. It takes time to figure out what works. There is no cut and dry formula to fits every person.
no u eat 1,873 gram per bodyweight kg-pounds-inch per exercise daily in a week day and u shut up.u eat less u r condemned to atrophy and u will be like an ant and nobody will like u and u will perish as autumn leaves just like pine threes that skipped 1,875 gram protein. learn from mistakes. i am good trainer
I mean, who the hell eats 260 g of protein a day, a fucking dinosaur or something lol
Pros eat over 300g
No such thing as too much if it's animal protein
lol even James would disagree
@@oilers48
There was no 7/11 or fridge 100k years ago.
So getting 3-5 nice meals equally spaced over a day was not a thing.
I know this may come as a shocker.
But its true.
So humans HAD to eat their daily calories whenever there was food in their hands from a lucky hunt.
Not sure what your point is here… there is no shocker here.
@@oilers48 Just sounded like you disagreed with op.
I misunderstood u then.
For me 2g/kg works. More than 2 grams, farts are unbearable by my environment ;) so I know my limits :)
The answer: 0.82grams per pound of lean bodyweight.
Why wouldn't we? Let me sum it with these symbols 💲💲💲💲 🔥🔥🔥🔥🙂 Navy SEAL manual says 0.6 to 0.8 grams per kg per day.
Some good reading for you:
"....Combating protein loss during energy deficit Warfighters endure a combination of unique physiological, psychological, and environmental stressors during any period of sustained training and combat operations, which routinely result in a negative energy balance. As the magnitude of energy deficit increases, so does the rate of catabolism of whole-body and skeletal muscle protein [70]. Consuming adequate energy (via combat rations) to match energy expenditures and recommended protein intake [71,72] during ongoing training or combat would largely negate this protein catabolism."
This is why the US Military recommends 1.5-2g of protein/kg of bodyweight during sustained training and combat operations.
@@JamesGrage Thanks for your response, really a great channel you're running btw. 🙂 Well if you have the money go for it. 🤷♂️ With eating it's much easier to err on the side of overeating than undereating and protein is the most expensive macro nutrient. It may be a small extra expense, but when it's done daily it can add up over the year and that is money that is taken away from other training stuff. It can also be turned to fat. 🤷♂️ Even Mike Mentzer said most body builders are over nourished. I try to stick with the classic advice of 0.8 and timing it out over the day, although since I'm not a robot I end up a bit more than that anyway. 🙂
lol if you’re starving, eat potatoes.
He’s talking about “prehistoric humans”, so roughly 2.5 million years ago - humans didn’t start cultivating potatoes until about 8,000 years ago.
James, search Mark Taylor. He gets it. Best physique and his arteries are healthy. Would love to see you interview him or look into how he debunks the animal protein myth for getting in shape.
Aren't you that guy that is in all those Thai ladyboy videos
TRT is all you need bro
Testosterone therapy is going to help boost muscle protein synthesis, BUT without adequate EAAs (either from proteins or supplements) then that boost in MPS doesn’t matter.
3 grams x kg weight is the limit. It depends from your body weight and training ( Poliquin etc )
I didn’t talk about it in the video but in the ISSN’s position stand they touch on potential benefits for going that high (3g/kg) but definitely not practical (or necessary) for the average person in the gym