Do Protein Shakes Work? | Earth Science

Do protein shakes actually help you build muscle? Chris Van Tulleken explains.
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FOOTNOTES:
1: theconversation.com/just-eat-... and www.mysportscience.com/#!The-p...

[@noname-wx8qq]

you're assuming i eat a balanced diet

[@franciscabonsu6378]

Lovely video content! Sorry for butting in, I would appreciate your initial thoughts. Have you heard the talk about - Yenabriel Deadlift Smasher (should be on google have a look)? It is an awesome one of a kind guide for discovering a secret to skyrocketed your deadlift minus the headache. Ive heard some extraordinary things about it and my friend finally got astronomical success with it.

[@elimerrodriguez374]

Nice Video! Apologies for chiming in, I would appreciate your initial thoughts. Have you considered - Yenabriel Deadlift Smasher (do a search on google)? It is a good one off guide for discovering a secret to skyrocketed your deadlift minus the headache. Ive heard some incredible things about it and my close friend Aubrey at very last got excellent success with it.

[@EvoleteOfficialicious]

Scrolls to the comments for war between gym goers and haters. Was not disappointed.

[@DavidKempe3]

Here are some protein recommendations from research reviews, as was compiled by Alan Aragon last year: • Lean, resistance-trained athletes in hypocaloric conditions: 2.3-3.1 g/kg fat-free mass (Helmes et al., 2013) • Resistance trainees in hypocaloric conditions: 1.2-2.3 g/kg (Churchward-Venne, 2013) • Athletes in hypocaloric conditions: 1.8-2.7 g/kg (Phillips & Van Loon, 2011) • Endurance and strength athletes: 1.2-1.7 g/kg (ADA/DC/ACSM Position Stand, 2009) • Exercising individuals: 1.4-2.0 g/kg (JISSN Position Stand, 2007) • Strength training athletes: 1.2-2.2 g/kg (Wilson & Wilson, 2006) Of course, you don't need to turn to protein shakes to hit these requirements. Whey protein concentrate and whey protein isolate are for people whose nutrition (energy, macronutrients and micronutrients), budget, time and desire they fit in with.

[@theywalkinguptoyouand4060]

David Kempe you forgot normal people with actual jobs and a life there

[@wezpa]

Well produced video, really entertaining to watch.

[@sandreid87]

What I've thought for years, but never really cared enough to look deeper into. Thanks!

[@luxo2112]

do more videos about this topic pls

[@tomaswolstenholme]

This video sounds like you've never done any weight training or any sort of program.

[@zhemin]

+Tomas Wolstenholme 95% of people at the Gym dont need this. So yer complete Rubbish

[@DanM012324]

+Tomas Wolstenholme That's because he's a doctor and not some sniveling know it all gym rat who reads everything off the internet..

[@povylas]

+Zhemin Lin eat chicken, and if you want to get more protein, buy it. whats wrong to use protein? its the same thing like food. c vitamin you can get from lemon, but you can buy a vitamin pills, and protein is same thing. just these thing is easer to use. sorry for bad english.

+Povilas Marozas Well that was kind of brought up in the video? If you eat a normal diet, and isn't an elite bodybuilder, chances are that you already consume more protein than you need. Any extra protein will go out with your urin or turn into fat. The comparison with vitamin C is spot on though, any normal person already gets enough vit C from their food. Vitamin pills are useless unless you actually have a vitamin deficit.

[@stefanb6539]

+Fredrik Ödling It would be all a lot more plausible, if the video would actually point out which research they refer to. If you look around in the internet, the theories about how much protein a body actually can use are all over the place. To me, that vid looks a lot like boring "follow the crowd" wisdom with nothing to back it up. The fact, that he himself obviously never seen a gym from the insider doesn't help his credibility either. tl;dr Looks like one more jealous geek, who has no clue, what he is talking about.

[@USS_Liberty]

Do a video on creatine, please.

[@Osk94]

Might be true for people who "go to the gym" maybe twice a week and spend half the time on their phone but for anyone remotely serious then shakes are convenient and useful.

[@teehee1604]

+MetaPat The problem is with the morons who are conned by the advertising and the "bro science" think that as soon as they start going to the gym, they need protein. They don't, and these people have more money than sense.

[@tamerdp]

+teehee1604 I mean if you're a skeleton then sure you could use the stuff but if your average or kinda fat then maybe focus on other things instead of shakes.

[@teehee1604]

Tamer Even people who are dead skinny still usually have plenty of protein in their diet. These are people who will only be able to manage a couple of sessions per week anyway as resistance training will leave them in agony for days afterwards!

[@Crazylalalalala]

+MetaPat even people who are remotely serious do not need it.

[@trollbot6405]

+teehee1604 stop speaking on things you are clueless about

[@MaximusAdonicus]

The problem with this video is that it has a un-exercising doctor giving nutritional advice to "weekend gym goers". It's entirely different when u actually exercise every day and u want to build muscle. For "normal" people, yes, it's entirely possible to get "enough" protein from ur random daily diet (but most of the "normal" people I know only eat 1-2 protein meals a day, rest of their meals are mainly carb loaded)... And when doctors speak of getting enough protein, they mean enough for normal activity. What is actually enough is different when your goal is the best body composition possible. And there's other mistakes: -Extra protein DOES indeed help build MORE muscle. This has been proven in several studies. 2g of protein per kg/bw builds more muscle than 1g per kg/bw. -It has also been proven that when people are fed more protein in their diet, they will build more muscle mass AND lose more bodyfat even if they don't exercise! And that's because... -The extra protein u eat does NOT turn into fat. It's possible in theory, but rare in practise. -He made it sound like whey protein is a low quality meal replacement, when in fact whey protein is one of the BEST protein sources along with eggs with a biological value of 100 (=perfect absorption and usability in the human body) (meat has a bva of 70-80% and grains/nuts 50-60%). -You don't have to be an "elite bodybuilder" to have benefits from whey powders. Everyone who is serious about shaping their body can benefit from the convenience of protein powders. They are not needed, but they just make it easier to reach ur protein quota daily. Also, some of u people are touting the "brainwashing of fitness industry". Well, as a fit person myself with 9 years of recreational bodybuilding, let me ask u this: Would u take nutritional advice from a doctor, who looks like, well, a normal everyday man? OR a person who actually IS fit and has the dream body u have always wanted? Be adviced that doctors are only required a very MINIMAL amount of nutritional studies in their multi-year education! There's a reason why the people in the fitness industry are fit and that's because the fitness lifestyle works (not talking about those who take steroids).

[@canihazburgers]

Exactly, doctors are not nutritionists or sport scientists. They know FA about bodybuilding.

[@futurez12]

@@canihazburgers Trust me (I'm not a doctor), but doctors know waaaaaaaaaaaay more than gym bunnies about how the body works. They do like a bunch of study and that. Stick to your bro science if that's what keeps you happy.

[@Burygee]

There is such thing such as “too much” protein. Too much protein intake could cause long term negative effects on your body. That’s like saying “more than necessary of any vitamin is good for you” when it isn’t.

[@aquilesriffo]

Doctors know way better than a gym bunny about nutrients , anabolic and others and their interaction with the body. It is part of their education

[@PapaMist]

@@aquilesriffo As an Army Medic that has worked with reservist and active duty Doctors/Providers in theater (for 1 years) I can tell you that they know fuck-all about nitty-gritty nutrition science. Military facilities generally maintain fit personnel and discourage poor dieting styles. So generally they treat the symptoms not because they don't care, but because most people don't listen and would be loath to modify their diet or subtract from it. Hypertension and high cholesterol? If you want to live by the Pepsi and the Twinkie, then you will die by them. Willful ignorance most times. Edit: Nutrition Science, as a discipline, is inundated by poorly constructed studies and epidemiological research. Garbage. Look at Randomized Controlled Trials for better science.

[@CCMrJones]

i have a really good metabolism so i started using weight gainers while exercising, well and it works quite nice

[@ptarleton]

Great. More propaganda portraying whey protein as a mystery powder. It's just a food. It's not a drug. Whey is leftover from manufacturing cheese. Then some artificial color and sweetener is added and it's put in a jar. For grams of protein / dollar spent it's a very good deal, usually cheaper than milk or yogurt and always cheaper than steak. Yes, it's true that you don't need protein powder if you go to the gym every two weeks. But it's also true that you should go to the gym more than every two weeks.

[@jareddavies1699]

How is this more propaganda portraying it as a mystery powder? It genuinely states where it comes from and what it was/is used for in the video... At least watch before commenting.

[@RSskeens10]

+Penn Tarleton did you even watch the video before commenting...................

[@RealGengarTV]

+William Shakespeare Somehow.. I doubt it :P

[@wingbull2009]

+Penn Tarleton That's a good argument but do you even lift, bro?

[@mattlm64]

+Penn Tarleton I've read about this before. There's loads of marketing but zero evidence protein powders are necessary. You can get all the protein you need from a normal diet.

[@Skyerzen]

Interesting, I'm 6'2" and a measly 140lbs and a celiac. A friend of mine counted my intake of food and we realized I was eating very little protein coupled with the fact that my intestine is not really absorbing at it's best due to the inflammation from the celiac and we concluded that I need help JUST to maintain a healthy weight. I started using a beef protein powder to rack some weight. I have not seen a gain yet (it's been only 4 days) but my bowel movements has become more consistent and predictable. Which makes me happy since I have always suffered in that department

[@dilennoris6547]

It's an effective way of lowering your carb and sugar intake and building muscle. As someone who bulked up to 100 kilograms (227 pounds) and is naturally 90 kilos (200 pounds) with around 13% body fat (I'm 191 cm which is about 6'3.5"), and now starting my cutting period, I would get protein powder which is low on sugars and has protein in it.

[@charleshalterman4003]

I love British humor! Very funny, but also quite informative. Thanks.

[@imolobhuti]

Love it when humor is funny

[@poshzombie]

This video completely glossed over the main reason most people would click on this video. An actual hard number on the amount of protein required for weight training at different levels (e.g., amateur to professional) and the science and data to back those claims up. The video was entertaining but not informative.

[@luckabuse]

+poshzombie. You don't expect to grow 1kg of muscles overnight do you? Then why would you consume 1kilo of extra protein. The gains are that small that you can't catch them with the scale in a day period.

[@poshzombie]

I don't quite follow your reasoning there. I never said that 1kg of protein is reasonable. It should obviously be proportional to the amount of daily muscle growth and a bit more to account for some of the protein being used as calories. There's a heavy amount of studies that show 1.1 to 2.2g of protein per kg of bodyweight as beneficial for muscle growth depending on the type and level of activity. Assuming you actually work hard at the gym, a 77kg man will need ~85g of complete protein even at the low end. That's one and a half full chicken breasts. Not saying that that is unreasonable to eat every day, but a protein shake or two will make that a whole lot more feasible in the wallet and cooking area. So in short, the video never answered the question in the title, "are protein drinks good for you". To answer that they needed to focus on how much protein a *trainer* needs, not some nebulous across-the-board percentage that was related to the general UK population.

[@luckabuse]

Agree. It's doable without shakes. Why use something that was not a human food for a forever.

[@banana1132]

+poshzombie Anybody who goes to the gym regularly will start eating more than the average person anyways. Meaning they will eat slightly more meat and protein rich produce, you still don't need shakes. For example, a nice slab of chicken breast alone usually covers 100% of your protein needs for the average person, and manages this in less than 300 calories. The regular weight lifter will want to consume somewhat more protein than this to ensure he gets the extra protein required to build muscle and maintain his extra muscle compared to the average person. However, the regular gym goer will tend to eat a good 500-1000 more calories anyhow, which will probably be another full meal of meat, rice and vegetables. Meaning they will get plenty of extra protein. Whey Protein may be cheap, but I can't see the point of consuming it if your alternative is eating an entire extra meal with plenty of vegetables, meat and rice, which will likely be much more nutritious / with fibre / satisfying!

[@fatsquirrel75]

+Banana11 I counted my calories every day for a month. I almost never consume enough protein. Even having a shake a day I'm still well under my protein needs. Don't pretend that because you eat a balanced diet that everyone else does. Source - Almost all my calories come from Pasta and beer. I'd like to stay on my pasta and beer diet but I also need some protein and vitamins. Hence I supplement with daily vitamins and protein supplements. There's a reason it's known as the supplement industry. Just because I could eat enough vitamins and protein each day naturally I like the convenience of just adding in what i'm missing and changing nothing. Works for me.

[@FeOfTheElement]

What about for a vegetarian? I eat nuts and eggs and milk but otherwise its quite hard for me to get substantial protein, which is why I use these supplements. Surely in my case it is doing me good?

[@DanielFoland]

Good film! I like that a protein drink and a bag of nuts is available when the alternative is fast food. Less sugar.

[@theKashConnoisseur]

So, instead of breaking down the amount of amino acids one should be ingesting based on a highly active lifestyle (without always having the time to cook whole food meals) and showing how different levels of activity affect the body's need for protein.... Let's just assume that everyone goes to the gym twice a month and just leave it at that! "You lot already eat too many burgers and not enough salads. Unless you're Arnold SchwarzeSteroids, you've got it covered."

[@poshzombie]

+The Kush Connoisseur Couldn't have said it better myself. This was such a condescending video.

[@MrBoo88]

+poshzombie It was a humorous video. It did not seem all that condescending.

[@theKashConnoisseur]

MrBoo88 Well, to people who only go to the gym once a fortnight, perhaps it was just humorous. For people who spend 5-6 days a week training hard and wanted to be informed about what their body might need, it was indeed a bit condescending. Especially when we just got told we shouldn't even worry about it because we probably don't work out that much or eat that healthily anyways.

[@MrBoo88]

+The Kush Connoisseur Then you missed the point of the video and soooo took it the wrong way. They said you might not need to spend money on all those protein shakes and just eat healthy and keep working out the way you like. The whole tone of the video was in a joking manner with the behind the scenes shots like him standing on a chair while doing pull ups. Now go do some research protein supplements and find out for yourself. That is what science is all about after all.

[@poshzombie]

+MrBoo88 The channel is called Brit Lab not Buzzfeed. Take the video "Get Fit In 60 Seconds" from this very channel. That is an example of a health video that was both entertaining and actually scientifically rigorous. That's the level of quality I was expecting. Not something like in this video, no hard facts, and actually quite oblivious to the diversity of requirements for people who actually workout. There are a myriad of issues with protein nutrition - avoiding catabolism, completeness of the protein, protein absorption, etc etc etc. This video was just too cavalier and ignorant about the actual science behind this aspect of sports nutrition.

[@TheObsessedGardener]

Any info about consuming excess protein? Renal failure and the like?

[@MissHystic]

When I started exercising regularly I became very thin in a very not-good way (I kind of have difficulty providing for myself), protein supplements are a help, though personally the milkshakes look rather unappetising. (hemp protein, unflavoured, yo.) Supplements aren't absorbed as well as naturally occurring nutrients though, so it's kind of a quick fix for when you find eating enough hard.

[@lunatekcc8377]

Your protein needs sky rocket if you're training heavy, you can't compare what a normal person needs to a bodybuilder, so a good quality whey protein will be beneficial to those on a budget who can't stock the fridge with chicken and steak.

[@christianmartinez3009]

This man just said “press up”

[@jcnash02]

Love this presenter's style!

[@samimotaghedi]

'Why do you make me do this?" 😂😂 poor guy!

[@jenniferbeveridge131]

Do the government and other organizations in the UK have the same definition of "well-balanced diet" as the FDA, Heart Association, Diabetes Association, etc, have in the US? What's the carb to fat to protein ratio as percentage of diet?

[@HeyJD123]

Whoa, it's the guy from Operation Ouch!

[@TrimutiusToo]

Well... I do go to gym at least 3 times a week, and do workout rigorously, and have hard time getting muscle weight, this protein shakes barely keep me from losing weight (which is already quite low, which I don't like)

[@theveryverybest2043]

Funny thing about protein, it doesn't keep being distributed, you need a consistent intake of protein, you cant have it all at once, thats what makes protein shakes so great, but common marketed drinks have too much sugar and other replacements so they can make it cheaper and sell it for more

[@SonnyDarvishzadeh]

how about inflammatory foods? like you mentioned yoghurt and milk. how does cortisol fit into the equation?

[@Hostilenemy]

Yeah bro lets lift some weights YEAH BRO come lets do weights BRO.

[@Osk94]

+Hostile Your sedentary lifestyle is so much cooler, I'm sure.

[@svenhoek]

+Hostile Do you even lift?

[@Hostilenemy]

Herpaderpa stan Wow. Roid Rage! Time to hit the gym and bottle up on pig drink!

[@Hostilenemy]

+Mark Z Doya evanlift?

[@svenhoek]

***** Yep. Crosshit. I'm here to make fun of all the betas.

[@terazol2823]

I'm using protein powder when i don't have quick access to normal food. Sometimes before gym i drink a cup of this white precious liquid food and it really helps not to starve before next food consumption!

[@katiesaunders9166]

Well im sure is i added up everything i ate my protein would be well under as i am not a big fan of high protein meats so i would most likely need extra protein whether i was trainning or not

[@TheNomios]

A very sensible video. I would only argue with the "we eat 30-35% more protein than we need". Well, if you are not that kind of man who goes to the gym to run on the treadmill for half an hour and do like 2 series of push-ups, your need for protein rises significantly - and there are COUNTLESS studies supporting it. I don't mean some crazy amount, but like 1,5-2g/kg of body mass really helps with the regeneration and hormonal response. And for a grown-up man working HARD at the gym it's pretty hard to hit that number. And there comes whey - it's cheap, convenient and good for the planet (compared to say meat). And to that i will drink my strawberry-flavored protein shake! Cheers :)

[@mylestaylor1564]

I'm 17 and a triathlete, I train 4 times a week and other stuff, I eat a lot of tuna, I don't use the powder stuff but do sometimes have protein shakes, is this enough? I think it is.

[@CatnamedMittens]

I knew those pullups were fake.

[@cocoroa2]

There are important things that haven't been considered about protein shakes in this video. Whey isolate and hydrolysate are faster to digest than the protein you get from food. This is very important during a catabolic state, when you need to give nutrients to your body quickly, so it doesn't get them from your muscle tissue. Casein protein shakes, on the other hand, are slower to digest, so they give you a stable level of amino acids in your bloodstream, preventing catabolism in your body. A balanced diet - for a guy who trains in a moderate and periodic way - does not only require a defined amount of macronutrients and micronutrients, it also requires that you eat them in a way which adapts to your catabolic and anabolic states during the day.

[@Adrian-sw5uo]

Huh~lack of congruence with my experience

[@ps3dubbs]

The Protein Shake sorts me out after a hard cardio session, i feel right as rain afterwards (post cool down and stretching) so why am I going to stop.??? Yes I put on some weight but when it shreds down I look great.

[@knasa4783]

You guys should do a video on how video game consoles work!

[@DriftTaxi]

Was that dude in the beginning doing bench in a Smith Machine? I love this channel but that's unacceptable. I don't even bench a large amount of weight, but you won't catch me in a Smith Machine.

[@Will-hi9iy]

+David “Derpy Drift” Adams Yeah, can we let people do what they want Mr Big Guy? Contrary to belief, people train differently.

[@nathangek]

+David “Derpy Drift” Adams You're one of 'those' guys.. Aren't you? -.-

[@PT111111]

+David “Derpy Drift” Adams What difference does it make if he wants to use a Smith machine? The bench might be occupied or he might want to use something safer. Different ways, same result.

[@jonwills3943]

nobody uses the smith machine it's just bro science 😂😂😂

[@nathangek]

Jon Wills I've got a shocker for yeah buddy.. Bro science isn't real science!

[@rehmsmeyer]

"Waste product" is old timey for "byproduct" which is slightly _less_ old timey for coproduct. Long story short: first margins were so great they could focus on the highest netback part of the refined commodity, then netbacks (margins) shrank, so they found markets that would value the "waste product" (by/coproduct), and so on and so forth. *Fun Fact*: asphalt is a waste product of oil refining.

[@gdbaradit]

One of the main reasons I drink protein shakes are to make of them a "reward" after a hard work out session. Also to complement my diet, and I'd hate to be eating meat all day everyday.

[@drchunkybiscuit9973]

What about if you're not on a well balanced diet? Are protein shakes a must then?

[@frosted1030]

As someone that does 3 hour workouts 4 days a week, and doesn't supplement with powder, I can tell you that eating more protein helps me.

[@SpeedStrengthJames]

Any recommendations on meals?

[@frosted1030]

***** I go inexpensively, lots of small meals. The diet is boring for most people. 6 egg whites, 1 whole egg with half a head of kale, 1 serving of oatmeal with 1 tablespoon of peanut butter and cinnamon for breakfast, divided in half for breakfast pre-cardio, and post. Lunch (workout recovery) is one whole apple, a boneless chicken quarter (I debone them myself), and a quarter to a half a bagel (I make those as well). Dinner is usually a deboned chicken quarter, a few tablespoons of chopped tomato, half a can of olives, and half an avocado, maybe with some pineapple. It's not that exciting, but it really works for me. Everyone's nutritional needs are different, as are goals.

[@SpeedStrengthJames]

frosted1030 Interesting, thank you :)

[@mattlm64]

+frosted1030 Is it to do with increased calories and not protein? Higher muscle mass requires more calories to maintain. Increasing your protein might in fact have the effect of increasing calories, and thus helping to build and maintain muscle. I'm not saying that's true, but it could be the case.

[@frosted1030]

Matthew Mitchell That depends. Estimations like that can lead to a "I can have two donuts a day to meet my calorie quota!" And other such really bad decisions.

[@pre-dawnraid9037]

At the start of 2020 I bought a tonne of protein powder for about 6 months, AND ate solid meals twice a day before I hit the gym. I don't play in the gym but I DID NOT GAIN ONE KILOGRAM. I stayed at exactly the same weight a year on. Yes, I gained some muscle but I don't know about buying protein powders anymore. I do, however, take creatine mono. Make up your own mind...

[@TheJonBola]

I don't think that 30%-35% extra protein the average person already eats is enough for the average person who is trying to gain some muscle (at least the average person who is at least slightly serious about their workouts). Lets not forget that the protein consumed is usually concentrated into large meals. Protein powder is convenient because it can be consumed right after a workout (which is important for muscle growth) and it helps the distribution of protein consumption over the whole day.

[@Jalfred92]

How have you decided how much protein people "need"? For what goals? This seems to be part of the popular mother-knows-best approach to nutrition, and it's a good start, but when the science says otherwise you just have to put your hands up. -Protein is more satisfying than the other macronutrients, so even though it isn't all turned to muscle, whey is a useful weight control tool. -Whey has been shown to help slow muscle loss in the elderly who metabolise protein less effectively and often don't eat enough to get adequate protein from less dense sources. -To assume someone gets "enough protein" is to assume all protein sources are equal, but as protein is made up of amino acids, which we need and get in varying quantities, it is perfectly possible to have "enough protein" but still get advantages out of having more of some of the amino acids that are high in whey powder. -Finally, whey shakes are used to manipulate muscle protein synthesis rates around a workout, maximising MPR (though admittedly controversial and misunderstood) is altered by timing and micronutrients, so can't be summed up by counting how much protein someone eats per day. Still, thanks for the great videos Britlab.

[@theywalkinguptoyouand4060]

James Griffin Protein is not the same as amino acids. The human body requirement for protein is different from its requirement for essential amino acids. Don't mix them up. Maximising mpr? Total bro science. Stop listening to your trainer selling you bullshit workout programs and shakes already.

[@mr13579100]

He didn't say this, but im guessing if im not consuming the amounts of protein i need every day, then protein shakes are okay?

[@sth128]

The study referenced by the video says 20 g of whey protein intake maximizes muscle recovery after workout. Any more and it goes out the urine. This is for a 80kg individual¹. The effective window for intake is however a lot more than a few minutes, up to 48 hours. Creatine helps muscle build up though also leads to water retention². So basically if you are doing resistance training with some regularity (let's say 3 times a week), it's perfectly fine to eat a scoop after the work out. The point the video is trying to make is that eating protein without adequate resistance training will not help, and eating more doesn't do anything other than waste your money. Good advice. But do gym more than once in a fortnight. Seriously, gym membership ain't cheap. 1 ajcn.nutrition.org/content/99/1/86.long 2 www.ncbi.nlm.nih.gov/pubmed/18384284

[@scatteredvideos1]

I drink protein shakes because I get a lot less sore the next day if I do, and if I don't I never fail to be super sore the next day.

[@nidennisbe]

Is it works if i use protein shakes for gaining weight without workout?

[@miker1645]

How many people actually have a well balanced diet. I've only started getting sensible trying to eat my 5 a day, less processed an all that jazz and even this is differcult. I didn't realise I'm an addict to fizzy drinks and eating out, bad choices eating out. I didn't realise how much enjoyment I got out of eating, sugary processed foods. Now I'm eating all the right things been doing it for nearly 3 weeks, I've quit smoking Aswell, I hardly drank booze so that's one less thing. But, by God. I am having my days. Some days are great and others I'm so bored. I've got tonnes of energy, I work 40 hours a week, walk my dog, go out with my friends, see the family, go the gym and I feel constantly restless. But if I have a bit of chocolate and a fizzy drink, I relax. Any tips would be helpful, or is it just in my mind adjusting to a new way of life?

[@Rowow]

I like this guy, kinda like "adam ruins everything" but more scientific

[@lucindariis-johannessen7834]

Do you men lucazade as well the spots drink is bad for people? Is this true

[@Jeffmorgan1991]

Okay so I go to the gym about 4-6 times a week, doing a routine that takes about 1 hour or so to complete and push myself every time. Is it a good idea for me to consume more protein? What if I haven't had any protein that day as well?

[@GetAtMeG]

+Jeffrey Morgan If you are going 4-6 times a week you should make sure you eat the amount of protein that is suitable for your age, weight and height. You can easily check on the internet how much protein you need to eat. If you are doing a lot of muscle training you should eat as much protein as possible just because it will help you regenerate the muscle and of course allow you to work on the certain part of body more because it will heal quicker.

[@Jeffmorgan1991]

+Are You Serious? So I should be drinking protein shakes? It isn't pointless waist of time? I quite often don't have time to cook and eat large meals with lots of protein. Eating high protein foods is also a lot more expensive than shakes. Is it worth spending the extra time and money on eating more protein compared to just chucking a shake?

[@GetAtMeG]

Jeffrey Morgan Try them first. If you see that you're gaining too much weight for example then stop. Unless you want to get bigger.

[@Jeffmorgan1991]

+Are You Serious? Seems like good advice, thanks bud

[@fambax2248]

research has shown that people that do bodybuilsing style trainig need 1.5-2 times the amounts of gram protien for each kilo op bodyweight u have. so someone that is 80 kilos needs about 160 grams of protien and you are not going to get that out or your "balanced daily meal". i found this video al little short sided because what u are saying is somewhat true but there is a different meaning that u have not pointed out. any feedback on my feedback is welcom. greetings

[@luxo2112]

Interest point but you can get enough protein by your food only, however is more difficult

[@luxo2112]

Yes, but I consider the whey more optional at least for beginners and some intermediums, mostly because its kind of expensive in my country

[@luxo2112]

+Anthony Bane jaja lucky you, here is cheaper some regular protein shake with banana, egg, maca and oatmeal

[@PT111111]

+niels bax Body weight - body fat. So if you're 80KG and you have 10% body fat, you only need 144g of protein.

[@luxo2112]

+Anthony Bane jaja I'll be broke but strong

[@BooBaddyBig]

The thing is, there's a time window after exercise; you need to eat protein and carbs ASAP after exercising because it limits the muscle breakdown that occurs. The window (for both protein and carbs) is about an hour and a half, but because of digestion, it's best to eat immediately after if possible. If you miss the window, your muscles will grow less. You'd be doing all the work, eating the same, but not getting the same results. A lot of becoming an elite athlete is not messing this kind of thing up. You don't have to drink whey protein, a sandwich would be fine, but post workout food IS important.

[@Will-hi9iy]

+BooBaddyBig nutrient timing is essentially one of the most irrelevant and unimportant factors in nutrition and there is no definitive study that concludes there is an anabolic window, let alone a 90 minute one as you state. (source www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/). You should be looking at nutrition in this order, calories, macronutrients, micronutrients/fibre content and finally supplements before ever considering prioritizing nutrient timing. Everything you said is broscience.

[@adebrysi]

a well balanced diet here in the states is a big bowl of melted cheese, bacon, and beer.

[@401Nero]

Well, I will just ignore my experience and that of countless other gym gowers that increasing your protein intake is an effective way to build muscle. That and that milk and yogurt are actually more expensive and also end up loading you with fat.

[@funkaforfan]

Except it's usually only the bodybuilder who has a balanced diet.

[@saturn724]

My biology professor said the same thing too, "don't need protein shakes, you don't need amino powders, you get them all from your diet" blah blah blah. For a sedentary person of course this is true, but many athletes need TWICE as much protein than a sedentary person, sometimes it's not easy to get all of it from your diet, so some take a serving of protein powder a day which covers up to 50% of their daily needs and then they can eat like a normal person

[@Federico84]

mm i don't think so, a normal person need 0,8 - 1 gram of protein for every kilogram of weight. protein powder can be very useful to prepare cookies or protein bars to eat instead of a candy bar or normal cookies

[@TCK12310]

that was a brilliant video funny science all in 1

[@asdfboochica]

Whey seems to be in debate for what you need. Vitamin supplement however seem to be completely unnecessary. The good analogy of “your car needs a key to drive it, but nobody goes out and buys 50 car keys for one car”. The only time you’d need a supplement Is if your living in a country with little sun exposure (Vit D), or you have a crazy unbalanced diet.

[@NumbMuzik]

Protein shakes should not be used as a meal replacement instead they should be used up to 45 minutes after a workout. In this anabolic window is where your body craves and quickly absorbs nutrients.

[@LokiSeidrGod]

I don't really eat Well balanced in fact most people don't because it tastes bad or because it's expensive so i like my protein powder alright

[@sci_pain3409]

Maybe it'll work if you add more protein.

[@morbid1.]

is that dude related to Simon Miller from VideogamerTV?

[@pholda]

It's extremely easy to verify a bodybuilding advisor. Just look at him.

[@donkeytwoddle]

What you said was true, it is ridiculous for a normal person to drink protein shakes if you aren't exercising rigorously. Just didn't explain any useful reasons as to 'whether or not people should be drinking them', adverse side effects of long term use perhaps? I mean ns you don't need sports supplements if you aren't doing sports, they are still mainly used in the gym so the main demographic who would wonder whether they should be drinking it is assumedly exercising a fair bit. Making a video on why 'you' should or shouldn't use fitness supplements*not* about the people who mainly use the drinks seems a bit odd to me...

[@redsox7897]

I weigh 102kg. To gain substantial muscle growth I need at least 90gr of protein on my daily diet. This mean I have to eat 2 cans of tuna, or 1/2 kilo of steak or 13 eggs. They are inconvenience to prepare and and they are a lot to digest in my stomach. For 90gr of protein I can get it from 4 scoops of whey protein powder with little preparation and less food to digest.

[@jonathanhau7508]

Eddie Alvarez u need much more protein. Ur weight in pounds is how many grams of protein u need for muscle growth

[@innerlocus]

Thanks, I use to buy the best proteins an isolate with 28 grams per 30g scoop but then started to use a internet free Nutrition tracker and found my protein intake was off the charts high.

[@RealistReviewer]

+innerlocus Well you need about an extra 25 grams on top of your 56g RDA when working out 3 times a week, though it depends how intense you work out of course :)

[@AleaumeAnders]

+RealistReviewer the 56g RDA is also only correct for the "average joe/jane" at 70 kg and with average muscle mass of 35-45%. Even the "0.8g per kg of body mass" isn't very helpfulll, as a very obese person needs less protein than a very muscular person. What I usually go by is 2g per kg of muscle mass as a baseline. For a 70 kg person with 40% muscles this actually comes down to the 56g RDA.

[@RealistReviewer]

Bastian Bux Haha captain obvious again to the rescue rofl.

[@AleaumeAnders]

If you insist on presenting your "truths" in a way that excludes details, you have to live with details coming your way.

[@Pauldjreadman]

Wow, that cheese liquid, what a con, lol

[@BetaDreTV]

extra protein will not be converted into carbs. I cant believe he said that.

[@19maurice66]

So what is an appropriate daily amount (in grams) of protein for someone who works out a few times a week?

[@EvoleteOfficialicious]

+Maurice Philipps As a rule of thumb, for muscle building, many recommend about 1g of protein, per pound of bodyweight. Sorry, my math isn't too great, so you may need to do the conversion yourself :/

[@19maurice66]

I've heard this, but I guarantee most people don't get nearly that much protein. And that goes against what is being said in this video. This is what has me confused.

[@Will-hi9iy]

+Maurice Philipps depends on various factors and not just a magic number according to your bodyweight. Your fat free mass index, activity levels, age and goals are probably the best gauge to how much protein you need.

[@EvoleteOfficialicious]

***** Omg I'm loving your username! But yeaa, pretty much sums it up if you wana go into greater detail :)

[@EvoleteOfficialicious]

Maurice Philipps Well, give it a shot! See if it works for you :)

[@ih8mcfly]

Whey is probably the cheapest and most convenient protein source per 100g. IMO, if you had to overeat, you are better off eating too much protein than too much carbs or fats if you are training 2-3 times a week.

[@MilesOrton]

Thats IF you have a well balanced diet. Which tends to be not cheap and time consuming. And I noticed protein shake helps with next days muscle pain alot. But then again Im casual

[@HarshSingh-eg6rv]

So why is whey protein so expensive?

[@BlakieTT]

I like this host. He's funny.

[@amisfitpuivk]

This is what I go by: 1g protein per pound of bodyweight, or 2 gram per kilogram of bodyweight. That's _if_ I workout to build some mass. And you shouldn't do more than 30g at a time or your body wastes the extra. I don't think you need much if you aren't working out, probably 40g or less a day. If you eat to much protein and not enough carbs/fats though, your body will use the protein for energy instead which is bad. There's a really good Joe Rogan podcast with Mark Sisson (a marathon/triathalon guy) who after all these years of experience says that carb diets are bad and our bodies should run off of fats (ketotonic state). He eats low carbs, no grains, and feels a lot healthier. He calls the diet the primal blueprint, eating foods that our species would have been eating during our evolution. I don't think there was pasta back then lol. Also, the scientist who discovered the high-carb diet and how it was great for sports found out he was wrong a few years ago. Saturated Fats win.

[@Kristerkb]

It is infact, the case.

[@DreamClean]

I'd rather drink a smoothie crammed with fruits, berries, oats, seeds and dark leafy greens. Whole food goodness.

[@mattlm64]

+QuixoticQuaver Aren't you concerned about the levels of sugar with fruit smoothies? Some fruit is fine, but fruit can be high in sugar.

[@DreamClean]

+Matthew Mitchell Fruit sugar has never caused a single case of diabetes, it reverses it. Google the relevant medical literature. I only worry about sugar in cans of coke or bags of sweets. Natural fruit sugar combined with fruit fibre is what our bodies crave. Been eating about 6 pieces of fruit a day for 18 months and I've lost well over 30 pounds.

[@Kpap82]

its simple ,in a busy lifestyle when you want to get enough protein and you go to the gym 5 6 days in a week protein shakes its a cheapier and easier way to get it.thats all .if you got the money and time for every day having eggs,chicken and fish offcourse you dont need suplement

[@rehmsmeyer]

Creatine (a naturally occurring chemical in the body [as well as one of the primary components in the replenishing cellular energy replacement]) is a better resource to increase the bulk muscle density.

[@TheBigBigBlues]

Like this guy

[@RealistReviewer]

There are cheap sources of protein yes, but they are usually boring, whey protein allows you to put it in a drink, or sprinkle it on your cereal etc, it's just convenience and condensing the protein. Some proteins sources are cheaper of course, but you need to eat more of it to get the same protein, some days you don't want to have to eat a huge bowl of yogurt, or 2 litres of milk. Allot of people aren't educated or don't take the time to eat a balanced diet, or just get bored with it, so again protein powder is there for those days you don't feel like preparing several meals with protein in it. So sure eating a balanced diet is better, we all know this already, but people don't do it because of the time factor mostly, whey protein is fine to make sure you get enough protein, it works and when you consider how much protein is in it, the same amount of protein in chicken is more expensive than Whey, at least in Europe it is, only egg whites and beans and stuff is cheaper, also yogurt is not cheap! you pay 4 euro's for a big tub that lasts you 2-3 days in European countries, I remember the UK wasen't that much cheaper either, so if you eat like the same amount of whey protein in Greek yogurt, you would probably end up paying more.

[@RustyBotStudios]

How the hell do people in Britain get 30% more protein than they’re supposed to eat in a day? that’s insane! In America, most people don’t eat enough protein. It’s all carbohydrates and sugar.

[@JohnJaggerJack]

is the exercise really important to convey your knowledge or an excuse to tough out on the internet?

[@AleaumeAnders]

All of that is true, if you eat tons of meat and dairy every day... like the average westerner does. Which is far away from a healthy and "well balanced" mixed diet though. ;) If you happen to be allergic to several animal proteins and thereby have to live vegan (or do it just because) ... eating enough legumes and stuff can turn out to be difficult. Two days ago I tried to get 400 kcal and 20g of protein this way... everyone ever eaten 1kg of garden beans with potatoes? So I HAVE to supplement my diet with soy protein, or I'd face serious problems. Baseline: for vegans it might be a handy supplement.

[@yogaraju2955]

Dude protine metabology deffers from body to body. Some peple build up body even by taking mal nutrition food. Some people can not build body even though they use protiene powder + meat. Not only that protiene metabology requires b6 and sulfer

[@val-schaeffer1117]

This video is off topic by such a wide margin, it's almost borderline click-bait.

[@cirusMEDIA]

Press ups or Push ups?

[@lucindariis-johannessen7834]

Most nights I drink banana milk shake with nut milk and still lose weight dr chris

[@eddson11]

Protein shakes are excellent for meal replacements, better in every concievable way than "diet shakes".

[@eddson11]

***** Most of them here are loaded with chemicals, artificial sweeteners and 300-400% DI of vitamins, IDK if there might be some that are basicly just protein shakes but I havn't seen any around here atleast.

[@teehee1604]

+eddson11 They are not excellent meal replacements at all. They are basically empty calories when you drink them when you don't actually need them, for the reasons set out in this video.

[@eddson11]

teehee1604 Please note the "replacement" part, a protein shake is less calories than a full meal and your body requires more energy to metabolize protein, hence you burn more calories than you normaly would by just digesting it, protein also has the added benefit of making you feel full, hence it's a good replacement for a meal if you either don't have the time to sit down and eat or you want to loose weight.

[@teehee1604]

eddson11 I'm sorry, but you're talking complete bro science at me. Liquids do not fill you up, no matter what is in them. They do not remain in the stomach for long enough to act as a meal replacement. From your comment too, I don't think you actually know what the words "metabolise" and "digest" mean...

[@eddson11]

+teehee1604 by your logic you can't feel full from smoothies, soups, milkshakes or even ice cream. Do you understand how the digestive system works? It separates liquids from solids, the powder you mix with water or milk to make a shake is not a liquid.

[@mihabt6181]

but low fat foods are filled with sugar ...

[@soldatheero]

as a power lifter i disagree.. i don't need to be some "top tier bodybuilder" to need more protein than the average person. I know from direct experience I see far less results if I do not actively seek extra protein. He is kind of snobby when he tells his audience how active they are and assumes they go to the gym maximum 3 times a week. People who are much more serious are actually quite common. more protein means faster results pure and simple

[@AriskafineRealm]

After your workout, your body has about an hour where it hasn't realized that you stopped working out, so it's still constantly sending nutrients and what not to your muscles. If you drink whey protein immediately after your workout, it will be digested within 30 mins, which is in that 1 hour window of opportunity for muscle growth, and all the protein will be sent directly to the muscles that have just been trained. Without whey protein, you'll be missing out on a world of muscle growth... and there is no food that digests faster than 3 hours, so that's completely out of the question. News companies really haven't got a clue on bodybuilding or programs in general, so they'll tell you that's it's not all that necessary. But as any real bodybuilder will tell you, it's absolutely crucial. In fact, supplements in general are the breaking point for bodybuilding. They decide whether you'll build muscle or reach a plateau within 1 year of training.

[@ReLoadXxXxX]

Nope

[@bobroberts7029]

As rich paina says " eat real fuckiin food!"

[@TheMightyLu]

What about people who already have an average body like yours but want to pack on mass?

[@iKrivetko]

The average human needs about 1.5 gramms of protein per kilo of body mass per day only to _maintain_ their muscle mass, and even that number is rather hard to achieve when most people have coffee for breakfast, a sandwich for lunch and some more or less reasonable meal for dinner.