Ask Al - Protein Absorption and Gaining Muscle on the OMAD Diet (One Meal A Day)

[@frankiefernandez5252]

The Human animal is an "adaptation machine." Be consistent in exercise and eat once a day till your satisfied and your body will adapt, grow, adjust, etc.

[@endofd-d7c]

It’s similar to the t1000 machine from the future

[@acb9318]

If you could only absorb ~20 g of protein at a time, that means someone who is eating 3 meals a day is only absorbing ~60g. That really doesn’t make sense to me but hey, what do I know.

[@baldersn4474]

Because its outdated rubbish 😂

[@AnthonyKing2062]

Hey hey hey! Thanks for taking the time to answer my question!

[@alihichemtn]

Somehow listening to Al always gives comfort 😌

[@jacobgranados9427]

Is that what it is, is it Bob Ross vibes? Lol

[@alihichemtn]

@@jacobgranados9427 lol

[@K4R3N]

2:20 absolutely correct Al, a new study shows protein synthesis can occur for hours after a heavy Protein meal 80g+

[@linusaslund6438]

I have tried different approaches to food intake also.. What I love the best nowadays is bulletproof Coffee in the morning and two meals in the afternoon and evening... I also have a sensitivity for gluten and by minimalizing those foods I feel a lot better

[@casperfriispedersen5245]

I totally agree. Some systematic reviews suggest 1.6 g pr. kg (0.9 g pr pound) if you are working out. However, all of this is highly dubious. It is almost impossible to do reliable scientific trials in the realm of training, controlling for the many factors which goes into this. I also think that the idea of a "window of opportunity", when to ingest protein lacks any kind of scientific backup. If was to speculate, it makes sense that our ancestors adopted to a way of life where there was no foods for days. When there was food they would fill their stomachs.

[@helloman5576]

1,6 g kg isn't 0.9 g per pound, 176 lbs is around 80 kg, 1.6 x 80 is 128, 0.9 x 176 is 159

[@frakismaximus3052]

Everyone is physiologically a bit different. How much protein you can absorb may depend a lot on genetics and gut flora. Age is definitely a factor too.

[@teosto1384]

That's a very good notion there. I used to have a lot of muscle cramps on pretty much everywhere in my body just by contracting the muscle. I would flex my bicep really hard and it would cramp. Tried potassium, sodium, water, magnesium, zinc, iron; nothing worked. Then for some other issues I had I tried this Lactic Acid Bacteria health product that supposedly helps your digestion. For me it fixed my digestion but also I noticed the cramps are pretty much gone also. This has been a very recent thing from last month so I'm very eager to see what other stuff it will affect in the future. And for those wondering, I had symptoms very similar to gluten sensitivity / mild celiac's disease. Turned out it was neither, just messed up digestion that got fixed by Lactic Acid Bacteria pills (namely Saccharomyces boulardii). Simple, cheap, easy and effective.

[@frakismaximus3052]

@@teosto1384 interesting! Glad to here it's improved!

[@rashedusman9717]

I think the best way to know how much is needed is being mindfull of how it affects recovery and energy levels. If taking another portion gives more energy, why not. If another portion just makes you more slugish, then why do it.

[@juanfernandocastroreyna478]

Exactly, everything should be personalyzed, we can be guided by general motions and proved practices of course but the realization and peak health is on the details and the specific individual needs our blood heritage and special circumstances gave us.

[@Deanriley]

As a senior in my 70s (supposedly we don’t absorb protein as efficiently) I have trouble eating a enough protein at one meal so I add a high quality protein isolate shake to my omad as dessert.

[@budokarate6212]

Great video and info, Al. As always

[@neversate]

Brad pilon in his book 'How much Protein ' also says the same thing.Also we dont need more than 120g of protein and that iys a strategy of the supplement companies to sell their shit.He himself was in a supplement company.Also he emphasizes the importance of resistance training in order to build/maintain muscle.

[@VulgarDisplay007]

he also noticed regular store bought milk keeps protein high for 4 to 5 hours, as he gave people milk when they complained of hunger during the fast they did for the protein study as required, and i Dont drink milk fyi

[@neversate]

@@VulgarDisplay007 where have you read they complained about hunger in 'how much protein' BOOK?

[@kristoffersevillena7657]

Can you demonstrate what a block jump looks like? (Explosive Calisthenics, Step 4.) I'm having difficulty seeing how it works. Thank you.

[@t-roy13]

Nutrition is a weird phenomenon. It really is very personalized. For me, low carb works great. I know for others it’s a miserable existence.

[@juanfernandocastroreyna478]

While our structures and primary units (cells, tissues and organ systems) are the same our function and physiological designs varies a LOT from a person to another so not only nutrition but all about health should be personalized and specific to our needs and doesnt understanding this is what makes old medicine and orthodox modern medicine treatments still looking controversial and inefficient to some areas of the population and making people looking for other alternatives that may work for them or maye be worse and even lethal because they dont count with correct guidance and certainity which ironically is most monopolyzed (in studies and educated and financiated systems) in the modern orthodox health care system and medicine. So i cant blame anyone exactly but the people that doesnt educate themselves, the systems that are unflexible and close minded, and the capitalist oriented medicine and the greedy farmaceutic industries that in the end conjucts in a messy mass of disagreement and unfocus on the actual problem with healthcare. Sorry for the bad english but i just cant remain calm when something so simple and helpful is not being noticed for the majority out in the world. Im best with low carb too o/

[@hoaxbusterhodler9676]

Ectomorphs need carbs. Endomorphs don't

[@jorgefrazao5648]

Thank you for your job. Always precise

[@juliestarling181]

I just love you Al. You're the man.

[@OSilva63]

Alright Al! Thanks ♥️

[@brucehelppie6119]

If your goals with fitness are strength and health Al is someone whose advice is worth listening to. There is a lot of ‘bro science’ when it comes to nutrition advice and most people would be better served by ignoring it.

[@teosto1384]

It is funny how Protein amount seems to be among the first things to micromanage when doing any kind of fitness. Sets and reps is the other one. I remember some great philosopher called Nike once saying: Just do it. It's not an bad advice. Once you start doing it, things tend to lock in place and once the bases are covered then may become the time to micromanage protein and stuff. But for most of us that time isn't yet there. We're too easily in this paralysis by analysis which makes us not do anything when we're in doubt. But just like building a puzzle, looking at stuff won't help any unless you start actually connecting the pieces.

[@alkavadlo]

Agreed. And well said!

[@siobhShaft]

Hey hey hey Al, I always appreciate when you get philosophical. Your ability to think for yourself has developed a very well rounded lifestyle. I haven't bought any of your books yet, but would I be wrong in assuming they might include some of your philosophy? And would they also include some of the literature that helped you to develop your philosophy? Thanks!

[@alkavadlo]

Hey hey hey, Clinton! Yes, I include plenty of philosophy in my books. My book Zen Mind, Strong Body is probably the most philosophical, but my book Get Strong is probably the best one overall for someone who's new to my material. Hope you'll check them out!

[@joojotin]

1.6g per kg or 0.8g per lbs for maximum effectiveness for muscle growth scientifically. Anymore than that is excessive. Any less I dont know how much it affects growth. Ofcourse all protein will absorb but im not sure if its as effective for mucle growth to eat all in one sitting. OMAD FEELS SO GOOD THO. I think its healthiest way to eat.

[@JessicaZane4realz]

I must admit that's one heck of a thumbnail.

[@frakismaximus3052]

Sexy time! Lol

[@nielssrensen4967]

My take is 2g pr kg LEAN bodyweight , if one is training hard, without any drugs, if training not so hard and past 60, like me.... less, i don´t count anymore... but I make sure to get like: cottage cheese, Skyr/Kefir Tuna in my meals, every day, eating 3-4 times, small meals...

[@masterprotocol]

I have been doing Paul Wade since 2016. I have been doing OMAD since 2019. it is good for high carbohydrates, as they are digested faster, and the protein will turn into carbohydrates through hydrogenation, this is very problematic and tiring

[@grandmastreasure8160]

In order to see results faster, can it be okay to train ,and push your body excessively? Or shall I maintain a normal routine

[@javik3995]

Overtraining will make you even worse, than not training at all.

[@arcticspace]

I like you and your health approach. I believe and I experienced it as a correct information.

[@JonDanMart]

Al, thanks! Awesome video. This is part 2 of Ninja Al's Warrior Diet?

[@alkavadlo]

Thanks! Yes, that could be an alternate title for this video. :)

[@JonDanMart]

@@alkavadlo Al, I appreciate the content & info on your channel. The humor is awesome. Keep up the good work. Thanks!

[@marcroussel5223]

Hey hey hey Al, I’m over 60 and really into calisthenics since early this year. What is your opinion on daily training? How can we evolve safely to that if at all?

[@alkavadlo]

Daily training is great! But you have to vary your exercises and intensity to keep from overdoing it. If you want a detailed daily program, check this out: strongandfit.com/products/old-man-strength-by-al-kavadlo

[@norbertmurzsa8893]

Hi Al, I would be really interested in your regular sleeping pattern. How important do you see a good sleeping pattern? Any recommendations based on your experience? Pros. and cons.?

[@Javeleno]

Hi Al, the story of 25g or 30g is only about protein powders because being easily digestible after that figure they immediately turn into heat. While the proteins of solid food do not have this limit!

[@alkavadlo]

When you say “turn into heat” you mean farts, right? 😂

[@Javeleno]

@@alkavadlo eheh

[@Sigharr]

Hey, hey, hey, Al. I have a question not connected with your (very informative and helpful) vid. How to sooth joint pain that comes from Golgi's tendon organs? I had various medical tests on my elbows that found no reason for the reoccuring ache so GTO seems the only source and affects my training adversely. Any advice would be much appreciated.

[@DBASSDAN]

I have studied this in depth and there are a few peer reviewed papers on this topic. On average your body can only absorb 25-35 grams of protein per sitting, every two hours. Yes, protein from meat can take up to 6 hours to absorb but you are still only absorbing the high end of that 25-35 grams scale. Some proteins are absorbed quicker, but your body may be only absorbing 10 grams per hour. Most experts in our field recommend eating two meals a day in the feeding window for these reasons. Two meals can still be eaten in a four hour period.

[@pugilist102]

The small intestine, where amino acids are absorbed, is 9-16 ft. It takes about 2-5 days from food to poop. At the low estimate of 10 g/hr, you can absorb 240 g/day. Unless the small intestine stops absorbing amino acids after a certain time, that is more than enough protein absorption for OMAD.

[@juanfernandocastroreyna478]

@@pugilist102 Still, i think there is a misconception in those studies from the actual appliance of the theory so i really need to see more study on that.

[@dfghj241]

@@juanfernandocastroreyna478 lol are you guys academics or something? these studies won't affect you at all. stop pretending "oh i need more data" and just test it out in your own system dude.

[@juanfernandocastroreyna478]

@@dfghj241 Hey, you didnt have to say it like that! But true, i still trying, actually eating 90 to 135 g of protein a day in 1 to 3 meals @ day

[@BeenDeliveredToday]

So if I eat 100 grams of protein in one meal , and body can only absorb 25-30 grams of protein, what happens to the rest ?

[@AnakinSkyFawker]

Bless you good sir 🙏

[@JW75383]

You look great and fit at 160lbs. How tall are you? I’m just looking for perspective. I’m 6’1 and my goal weight is 180. Thanks!

[@alkavadlo]

Thanks! I’m 5’11”

[@helenm1336]

I am a female who is under weight who is looking to put on muscle mass. I am 5’6” and around 120lbs. How can I be successful in using OMAD to achieve my goal? My job is very physical and I work 11-12 hour days.

[@alkavadlo]

If you are looking to gain weight, you’re probably better off eating 2-3 meals a day. My target audience is middle aged guys, and most of us need to lose weight, not gain it. 👊

[@helenm1336]

Ok. Thank you. Can you still experience the other benefits of intermittent fasting by eating those 2-3 meals in a small time frame?

[@baldersn4474]

How do you stop yoursrlf getting hungry ? Im hungry all day esp after working out in morning then leading an active job

[@WholeMindsetMastery]

Start with intermittent fasting scheduled 16/8, then 18/6, then 20/4. From there you can shift to OMAD with little to no hunger. You may feel hunger in the first 5 - 7 days, but after that hunger is almost none existent. Tips on getting used to hunger: drink water or black coffee (if you’re a coffee drinker). Sometimes hunger feeling maybe just a signal for thirst. Background: I used to eat every three hours, and felt I could not function without feeding my hunger. Now I’m on day 44 with OMAD and trained fasted about 1 - 2 hours before my meal.

[@bigorno05]

Is it different 1gr on an OMAD than 16/8? I mean, its just one shot so maybe on OMAD we need to take a bit more no? Thanks AL 😊

[@winiver77]

Hey Al ,, I really wanna do this but I’m soooo greedy ! Have you done a ‘starter video ?’ Could I have coffee with milk in the office and a grapefruit and orange throughout the day then have one meal - just to begin ?😮

[@alkavadlo]

Yes, you can start by doing that. This is the video you’re asking for: Ask Al - How to Lose Weight and Get Ripped with The OMAD Diet (One Meal A Day) kzbin.info/www/bejne/sJ3aZIejZ7alf6s

[@mrstoner2udude799]

Hey Al, working out makes me HUNGRY. I want to lose weight but I find myself eating more than planned. Any thoughts? Am I still sugar adapted? Thanks!!

[@TheChurchIsLikenUntoTheMoon]

Protein shakes an hour or two after working out is legit

[@parmindersingh6986]

How many grams you eat?

[@ThaUnseenTruth]

Maybe, by having an intense workout, we increase our protein demands, and so encourage our bodies to better utilise whatever protein we consume on OMAD. The likes of carnivores like Dr. Shawn Baker, and Dr. Anthony Chaffee, tend to eat only 1-2 meals per day, and they're pretty jacked guys. Plus. since fasting increases human growth hormone to spare muscle loss in times of food scarcity, muscle catabolism shouldn't be too much of a problem.

[@BCEBiz89]

I have to agree with you. Ive been doing a 23/1 fasting window for 5 days a week for about 6 months now. Ive lost around 40lbs and went from roughly 25-30% BF to about 15%BF. I am currently about 170lbs and eat approx 200g P/0-50g C and 120-150gs of Fat per day within a 1 hour feeding window. Im sure im not absorbing all of this protein, however i never have gas and dont poop excessively...(usually once every other day)... i feel incredible and i find it hard to beleive im only absorbing 30gs of protein per day whilst feasting on 200gs of protein per day in a 1 hour window. I always revert back tonour ancestors who would likely eat large quantities of animal meat after a succeful hunt and then likely not eat anything until the next succeful hunt. Anyway. Thanks for the awesome video.

[@juanfernandocastroreyna478]

the absorption varies from the source so, even if in fact we dont absorb the whole protein we still can get more quality aminoacyds so its not a complete loss. We live for the hunt.

[@Sam-vk8xd]

I like to follow the Duck feather and human hair diet

[@svensimon]

lol, came here for this comment. did not disappoint!

[@TheAlfredDigrazia]

Hey Hey Al, always a pleasure to hear your well reasoned and reasonable training tips. I did OMAD for years 50 years ago and it worked quite well for me. For those listeners who have never trained with Al and/or his brother Danny in person treat yourself it's worth it. The only quibble I have is that I don't think Al quite qualifies for "Old Man" status.

[@barryllyon3930]

Awesome awesome 😊😊

[@lukeclaydon6670]

Good 👍

[@kveinstein]

Asking how much protein do I need is like asking how much should I eat? Nobody other than yourself will ever know the answer to that. Anybody who pretends to do so just wants you to spend money on whatever they are selling. I love Al's sensible no-nonsense opinions that encourage listeners to think for themselves, and not fall prey to advertising. I got much better results with my strength and muscle gains when I just stopped thinking about calories or macros - that is just not how anybody has ever eaten in the past, until advertising came along.

[@sabbado52]

I like your vids

[@alkavadlo]

Thanks! Make sure to subscribe if you haven't already! :)

[@geoff9614]

Al any fitness magazine will tell you how much protein you need MORE so they can make more and more money LOL

[@andreadecaria9701]

Hey hey Al! How much breathes I have to do a day in order to gain muscle??? 😄😄😄😄😄🤣🤣🤣

[@RitchieRosson]

Hey Hey Hey Al. When you eat one meal a day, don't you end up binging and won't eating one big meal stretch your stomach and ruin them Kavadlo abs you are famed for?

[@alkavadlo]

Hey hey hey, Ritchie! Am I famous for my abs? I thought it was my smile that people liked. :) Either way, I've gotten leaner since adopting this style of eating, so it's only helped to improve the appearance of my abs.

[@RitchieRosson]

@@alkavadlo Oh your smile is a whole other level. :)

[@just_fit_]

More industry fitness = more protein

[@tuts40]

Takes a 4 hour feeding window to eat that meal!

[@MR-yp7mu]

A lot of people seems to do fine on low protein diet.

[@BneiAnusim]

I was watching this video about "Prana Energy" (it is the life-giving force in Hinduism). Well, these dudes don't eat. They feed off the sun's energy. Some of them haven't eaten for years. It's not a scam is real. It is very impressive! 🤯

[@Sean-mf3ll]

A human body will use only the amount of protein it actually needs, the rest I would say is NOT NEEDED!😂 So yeah, Mike Mentzer had it RIGHT!💪🏻

[@Masksandrazors]

Initially, I thought you were an AI (Artificial Intelligence). I almost didn't click, since I can ask Chat GPT myself and get answered instantly, without having to watch a 4 minute video. Edit: I finished watching the video and I don't know, I'm pretty skeptical getting my information from you. You don't really look like a protein "user". 😆

[@krustiversial1323]

Looks like ai

[@joshuabush2569]

Check out the perfect health diet book. There are lots of studies pointing to low protein and longevity... Despite all that, the whole PROTEIN PROTEIN PROTEIN meat head bodybuilder mindset is just unnecessary and unhealthy.

[@me3899]

I couldn't agree more with your sentiments.

[@mrross9992]

You look Jerome whose another youtuber

[@hoaxbusterhodler9676]

Cooking is not beneficial. Raw foods is king