Do You REALLY Need Lots of Protein To Build Muscle?

[@cheetrec6199]

I love that the video is just 5 mins.

[@MotocrossRider155]

You aint kidding. I am so tired of the 20 minute long vids to get across the same point.

[@kellyst4]

I totally agree. There are too many fitness videos out there with long introductions and filler.

[@Keen101]

fr

[@malx415c]

Why because your brains attention span is fried from tik tok ?

[@cheetrec6199]

@@malx415c no but because concise information is better than stretched information

[@ajax1472]

I started hitting gym for about 22 months, and I only gained 5 kg in that period of time. Sometimes I would eat less than 30g of protein per day, sometimes more. My body definitely looked better than before but the gains are pretty slow compared to people who take adequate protein. I think you will be able to gain some, but I will be stagnant if you don't raise your protein intake.

[@ajax1472]

@Idriss Kolei yeah man we need to get a job 😬🤣

[@joshuablair252]

​@@guacamoleboltyou absolutely won't make gains unless you weigh 60 pounds. You need at least 0.7 per pound of lean mass (1 gram is better and you'll see results faster) You don't do total body weight in this equation because your muscles need the protein. Not your fat storage. So a 300 pound guy being told he needs 1 gram per pound of body weight would be wrong because he will just get fatter and after a certain amount of protein, it won't do anything for you.

[@alphabetagamma4142]

Thanks for sharing this. I'm a vegetarian and 50 grams is what I can realistically get without stuffing myself to death with food and supplements. Now I know what I can realistically achieve. Also, ~2.5 kg a year is not that great but think about the strength you gained, the increase in quality of life and other things like better joint health and bone density etc...

[@dawgz6055]

how do you guys know the kg of your muscle? is there scale? i want to know mine too

[@besto5486]

​@@dawgz6055there are formulas and calculators online. Just search

[@belathor1578]

Going from a diet of around .8 grams of protein per pound of body weight to nearly 1.4 I've definitely noticed faster recovery after my workouts, I used to be sore for 4-6 days after a workout and now with increased protein I'm feeling ready to hit the same muscle in just 1-2 days at higher intensity, protein is important Edit: not sure why everyone in the comments in so angry, focus on yourselves and stop being so parasocial

[@IamDevron]

That probably has to do more with experience and your body adjusting to constant training than anything

[@knockingseeker]

if your glycogen stores a full protein can do it’s job better. Otherwise your body will be converting it to glucose. And burning energy to convert it. Were you on a high carb intake?

[@doglordo9715]

This is mostly because as you become a more experienced lifter you are sore for less time and eventually never sore at all

[@belathor1578]

@@doglordo9715 I’ve been lifting for years, this change has happened in the last 2 months

[@belathor1578]

@@IamDevron been lifting for a few years now, I’ve made this diet change in the last 2 months

[@b1uezer]

One thing that doesn't seem to get touched on much in the amount of protein consumed per pound of body weight, is body fat percentage. For example, if you're 250lbs and 30% body fat and have been hitting the gym for a month, do you really need 250 grams of protein a day to build muscle? It would seem like it should be proportional to how much muscularity you have.

[@larsenconditioning6742]

I can use myself as an example, im 242 and about 22% my protein cut off is 210 grams per day after 12 years of training so yea you would not need that much protein.

[@hippie_4762]

1cm of height to 1 gram of protein works out for most people barring the most jacked us.

[@lowtech41]

There was one guy uses your "Healthy" Range weight BMI for your height and age as the number to use for the per pound calculation.

[@ChaoticLifemaker]

I've heard the amount referred to as g/lbs of lean body weight. I've gained a bit of fat lately but i eat 1 g/lbs as if I'm 85 kg (~187lbs). Seems to work quite nicely for me.

[@Foggfjw]

the rule 2g per kg is just a benchmark. If you want to get more detailed you go with lean mass (muscle mass).

[@iXpertMan]

I found that if I drink an extra protein shake after exercise, my muscles aren’t as sore the next day - I find easily digestible protein good for general health being

[@AmazingReeTclan]

I’ve been training for 1.5 years and got a really great physique by just adding 1 protein shake of 30-50 grams of protein to my ‘diet’ after training, if you could even call it a diet haha

[@Yourenotthatguy]

Anabolic window looool

[@uneditedlife2208]

that’s just placebo if anything, the extra 25-30g of protein wouldn’t really be a necessary addition assuming you’re following a diet that emphasizes protein in every meals.

[@iXpertMan]

@@uneditedlife2208 how is it placebo, if I try with and without it and I feel much better. Sure I can chew another piece of chicken breast, but it’s way hard and takes a lot more effort than a milkshake

[@uneditedlife2208]

@@iXpertMan once again, that’s placebo lol. assuming you’re already following a diet which emphasizes protein, an extra 25-30g is going to do practically nothing

[@fop6033]

As a endurance athlete in their mid 30s, I usually use protein powder as a recovery tool rather than build **bigger** muscles. Ill take more muscles, but being able to run faster and harder than last time is most important to me! edited because people were confused

[@Gaspa79]

If you're running faster and harder than last time you most definitely built some muscle

[@fop6033]

@@Gaspa79 oh totally. Got more dumps than a truck over here!

[@faraazmawani5112]

Building muscle is recovery. The muscles are repairing from damage

[@ricky5369]

@@faraazmawani5112 yea wtf is this guy talking about protein is food it's not some supplement haha

[@jaydengernale8229]

@@ricky5369 Harder than last time? Coach Greg reference??

[@kyles5513]

At the beginning of this year I decided to start working out at home to tone my body up as I have a pretty slim frame. I only eat natural foods like broccoli, spinach, berries and lean meat and eggs for protein. The only supplements I take is krill oil every day and a b vitamin complex when ever I need it. I don't eat anything considered processed unless an occasion pops up and for exercise I do 100 push ups every second day and sit ups on the other days plus 5 mins of dead hangs every day. I also hold something heavy and do squats every other day and I am ripped now. And it's only been 3 months. I'm 35 and look waaaay better and far more attractive than I did in my 20s. Should have decided to do this looooong ago.

[@SLAYER-nm5zw]

Well done👏

[@yome6132]

Good shit brother keep it up

[@CordeliaWagner1999]

If you call that improvement you must have been extremely unconventional attractive at 20.... But hey, better than nothing. Maybe watch a workout video or two...

[@TheNonntannur]

I have seen the magic 1.6 gr/kg BW in the past, but one thing that is never given out straight: isn't it LEAN body weight? It would not make sense for an obese individual, say 250 kg, to have 400 grams of protein everyday, just because s/he carries 100 kgs of fat around. Thoughts?

[@joseppebatman]

Yes. It drives me insane people miss this

[@diegomillan2806]

I'm not a nutricionist but i'm going to one to gain muscle, and she calculates with lean mass. SO i Guess is relevant to go with professionals to know exactly this, because it's easy to over eat (before i was esting a lot more than i need to build muscle and i get more fat than lean muscle, making me overweight. Now with the right macros im really better)

[@piercecruz3629]

Lean muscle mass is the "bodyweight". People just dont fact check the articles 400 grams of protein per day will damage the kidneys

[@faresbenmiled7833]

jeff nippard mentioned this in one of his videos and said for obese people the rule change' and it depend more on height rather than weight when getting to the obese categories

[@Draddar]

How would one know lean mass without testing? General formulas always fall apart at the extremes, so 250 kg case really isn't the best to challenge it.

[@jasonrios3120]

Make a video of Fiber please, I truly believe this is the most important nutrient for health and almost everyone is fiber deficient not protein deficient

[@josephhutchins8]

Not true when accounting for amino acid profiles in protein just about everyone is protein deficient

[@jasonrios3120]

@@josephhutchins8 all foods have all amino acids, some foods just have higher concentrations of specific amino acids. The incomplete protein food is a myth and isn’t backed up by science.

[@jasonrios3120]

@@josephhutchins8 where do you see populations that are protein deficient? None except people dying from starvation

[@jamesonrosen1773]

Fiber is great!

[@thesmviking]

Adequate fiber will just make your shits a little smoother and lower your cholesterol a bit. Won't do anything for muscle gain and fitness, which is what this channel is about.

[@brucejensen3081]

Depends on the protein consumed, how good your digestion and assimilation is, depends on other dietary factors, depends on how active you are. Not many need more than 1 gram per pound of lean bodymass

[@shiNIN42]

There is an individual factor too. I don't KNOW how much protein my body needs but if I don't eat high protein, I can't get satiated so I need to eat above all recommendations even if I don't lift a finger (but I usually do, thankfully). And I've heard plenty of stories from hobby bodybuilders and some apparently gained just fine with unusually little protein while others needed much more. I agree with the usually recommendations, by the way, that's a good starting point but obviously we shouldn't eat low-protein but still, some people can go lower and others should be higher, no surprise about it. Personal factor is in so many things involving the human body.

[@KellieBell]

At my height, weight and presumed fat percentage, 1.6 gm per kilogram is exactly the same as 1 gm per pound of lean mass. So not far off from the takeaway of this research.

[@limmeh7881]

I've been quite happy doing my protein calculations based on my (estimated!) lean mass. Whatever my total bodyweight is, calculate the fraction of it that's my body fat and subtract that from the total to get an estimate of lean mass. Get this in pounds. Multiply the lean mass figure by whatever, 0.8-1.2 etc. to get the amount of protein in grams I need. Doing things within a budget kind of sucks but I'm not too fussed really. I found that I get stingy when I pay too much attention to the figures, happiness/being stress free is important.

[@sadsapxe2]

Like my lean body mass is 56kg if I multiply it by 1.2 i got 67g of protein is that the amount i have to take per day

[@znn4125]

@@sadsapxe2 i would say so, yes

[@watchdog6619]

​@@sadsapxe2My lean bm is 54 and i go with 44g by shake, a bit of tuna, or oats, chicken ham, Mortadella, to switch it up. I think about 60-70g should be enough.

[@Undercover1987]

I think he was referring to lbs and not kilogramm. If your talking about kilogramm you should multipy it with 1,5-2 i recommend as it is still not very much (and expensive) and you optimize your protein intake for better growths

[@alphabetagamma4142]

If you're calculating by lean mass, the multiplier should be higher... Because think about it, if you're an 80kg person with 60 kg lean mass, your "lean body" still needs to carry around the excess 20kg. Hence it needs more strength, energy and protein. I'm not sure what the exact figure is.. But I think it's like 1.6-2.2 per kg of lean mass.

[@Magnulus76]

I'm a vegan so I tend to eat less protein but I don't have a problem gaining muscle. I'm not bodybuilding, just doing general strength training and body recomposition for health. I eat about 75-85 grams of protein per day- I probably would be eating more if I weren't on a 300-500 calorie deficit diet. It's not too hard to get that amount of protein on a low calorie plant-based diet but you do have to be more conscious of your food choices.

[@Draddar]

Has to be said that 1,5 g/kg can be quite hard to achieve depending on diet. Most people fall under that.

[@osmanhadzalic9060]

Hence supplements.

[@thisdoodo5957]

@@osmanhadzalic9060 if you need to take supplements to get to that amount even when you are already full from eating protein like eggs meat and fish etc(and you have a healthy diet).. maybe thats a sign that your body has enough? Idk im not a dietitian 😂

[@Draddar]

@@osmanhadzalic9060 Yeah it's just that general vibe of the video and the title suggests it's easy to reach the point where you don't get much benefit from more. And that is just not the case.

[@larsenconditioning6742]

@@thisdoodo5957 It is not mate personally i cannot eat all i need, my stomach gets full way too easy hence shakes allow me to get everything covered with pure food i become tired all the time and sleep worse.

[@thisdoodo5957]

@@larsenconditioning6742 you are right, it’s probably not the same for everyone thanks for letting me know(:

[@nashir1187]

The most noticable effect of more protein for me is postworkout soreness. Recently i need to cut off whey because of acne, reducing my daily prot intake by 20-30gr. I feel really tired and sore for 1-2 day after workout, so i add more chicken breast to my dinner and now i feel the same before i cut my whey off. For strength, gain, etc, i really cant say because its only been like 1 month.

[@jamessrideandrepair6614]

does whey cause acne? because i have been having trouble with acne and am open to cutting whey have you noticed a difference?

[@oof2320]

​@@jamessrideandrepair6614 not OP but there is some scientific evidence that shows that dairy and whey consumption is correlated with acne. Personally, since cutting out whey and most dairy for the past two months, my acne has significantly improved without having to use new topical treatments. I was already lactose intolerant so it wasn't too big of a lifestyle change

[@nashir1187]

@@jamessrideandrepair6614 yes, i went to a skin clinic and the doctor said it could cause acne for most people, combining the dairy factor, more testosterone, and dirty oily face when i workout, makes a perfect situation for acne to thrive.

[@johanneswolfram5798]

Get some vegan protein ;) i got one thats made from fermented peas so super digestable too

[@iche9373]

you acne came from eating carbs

[@davidperezgonzalez1839]

If you are too lean below 10 or 9 per cent, 2 g per kg is a nice approximation, you probably are not taking too much carbs so that number is a good starting point. If you are 15 per cent bf and in "offseason" eating plenty (spare effect) carbs and fat, you probably better with 1.5. Nowadays protein shake is cheaper than buying normal food, not by a lot and depending the brand (buying the fanciest brand is not better so aim for a reasonable brand) but is not so effective and does not fill you as normal food so its a balance between money, digestion, health and convenience.

[@bloodmoon920]

I think a study should be done assess if people on the average American diet are already getting in enough protein or not. I know there’s certain nutrients daily we’re lacking in but I don’t think protein is one. I know this doesn’t apply to some, but to most I think they’ll be fine building muscle without worrying about getting enough protein unless cutting.

[@Magnulus76]

Most Americans are getting around twice the RDA, so no, there is no general protein deficiency in the US population. Protein supplements are mostly unnecessary unless you are in a special population- people on a weight loss diet, people recovering from surgery, or bodybuilders.

[@Amesang]

Well, due to modern manufacturing, at least you don't need a lot of muscle to make protein. 🤔

[@HeWhoLifts]

My head hurts

[@nickkerr6068]

What?

[@piercecruz3629]

He implies that machines work for us so we dont do manual labor that much anymore....

[@karthiks9600]

@@piercecruz3629except no one builds muscle for labor anyway it’s for aesthetics

[@shu520]

You need insects...

[@unholyquail4560]

The important caveat is that muscle experts recommend these number for "OPTIMIZATION"... going for that additional margin of deminishing returns. Really only interesting if you have goals for a very short term goals or are a body builder. That is what gets missed in the media.. they confuse optimization for average requirements. Funny enough this margin of demishing returns but still gains can actually not always be accessed because other nutrients are not present. Like enough calcium to build the muscle backbone for the protein constructs to attach too. Most people do not get enough calcium and more than enough protein. Here the calcium is the limiting factor. Yet they keep piling on the protein. Additionally the increase of aminal based proteins, also increases the nitrogen and sulfor amounts you need to process. Problem? It requires alot of calcium to stabilize the PH values. Leading to even less calcium to support your growth and increase in bone muscle density by the increased load on tissue. Plant based protein like soy (1:1 amino acid balance) or Pea protein have only 1/3rd of the nitrogen and sulfor leading to a much lower burden on the body.

[@insabon]

It's so frustrating to be in your early teens and not be able to even get half of your needed daily protein intake. So glad I took a summer job, I'm covered for the next year 🤣

[@hazadoor]

Bro this describes my exact situation. I usually can get like 70-80 grams of protein a day sometimes it's a little lower which is fine I guess but I need at least 90g-100g. Im really out here surviving on Protein Powders/shakes and expensive protein bars that I feel guilty about eating cus of the price. My parents won't let me get a job either cus they want me to focus on school

[@VNSX]

real , my situation right now

[@john-atallah]

Great video. Most people aren't professional bodybuilders. Having a strict diet plan with very high protein not is needed for most people just wanting some muscle.

[@ericedison1652]

It wasn't for me.

[@john-atallah]

@@ericedison1652 bro, your comment is the only reason I checked back on this comment. I meant to say it's not needed 😔 I've rarely strict dieted in my life. Edited the comment

[@karzan995]

Personally, I like to eat a bunch of protein because it keeps me full. It's super hard to keep a 1000+ daily kcal deficit if your diet isn't packed with protein. Satiety is real

[@larsenconditioning6742]

No point in cutting that aggressively mate, you just end up loosing muscle sure cutting may go faster however you will also loose gains especially over longer periodes of time say anything past 4 weeks or so.

[@DarkoFitCoach]

​@@larsenconditioning6742 noy if ur on tren buddy then 1k deficit is golden

[@larsenconditioning6742]

@@DarkoFitCoach Okay you might be on tren, however not everybody is.

[@DarkoFitCoach]

@@larsenconditioning6742 lol only tweebs arent on tren. Just joking buddy. U can be in 1k deficit but for few weeks maximum. And keep protein HIGH

[@karzan995]

@@larsenconditioning6742 Actually, I have health reasons for which I want to drop weight fast, even if there is some muscle loss

[@wheres_bears1378]

You don’t. I stopped the protein shakes and just started eating like a normal guy, I have more muscle now than I did when I was drinking the shakes

[@mrchillin5326]

Same

[@Habitfort]

Like big muscle?

[@permabulk1454]

Anecdotal. Not weighing other factors like overall calories or training intensities. lol the list goes on. Comments like these are single-handedly the reason for a need for videos like the one we’re on.

[@wheres_bears1378]

@@permabulk1454 believe it or not I trained one day less, protein shakes are a scam. They are totally unregulated and the majority are full of junk ingredients, they exist because of people like you who buy them and believe the hype

[@vibue2415]

100% these analysis feel like their funded by some protein company..

[@3300flavio]

Thank you very much, I have been looking for this information for years and no video or website said anything about it, I collaborate with my like as always, God bless you

[@JhamEntertainment]

I don’t eat enough protein often times because it doesn’t seem very logical on my budget. If I’m full, I probably shouldn’t drink 3 protein shakes and eat 4 more cans of tuna just because it will build slightly more muscle. Seems like a bit of a waste given my primary focus is not bodybuilding. Anyone else relate?

[@xMafloN]

Well yes and no. If you aim to gain more muscle, you need to prioritize protein in your diet. If you wanna live pretty normal and don't care about optimizing muscle growth, you don't need to eat that much.

[@themadtitan728]

3 protein shakes and 4 cans of tuna are in no way needed to build muscle. Even if you take supplements , 1 scoop a day will be enough. Eggs , chicken breast , beans , dairy, peanut butter , fish are cheap and great sources of protein

[@ethanhooper201]

I think I just realized that I might be eating too much protein... I weigh 180lb (about 81.5 kg) and for the last 2 months have been eating about 180g of protein per day.

[@onslaught213]

Had to pause the video and rewind so my mother can hear you say older folks need more protein to maintain muscle cause she’s a bit hard headed 🤦‍♂️ but still love her 🤗

[@miklodelahonda15]

This is exactly what I have been thinking about for a few months now.. I don't consume protein powder and only get fro 100 to 120 grams of protein a day. I weight about 215lbs and don't know how i can eat more. Thanks for looking into it.

[@urrutia2222]

You can definitely eat more than whatever you consume to get 100-120g of protein. How many calories are you consuming? My biggest tip for you is to eat 4-5 meals a day that contain some form of natural, lean, whole protein (chicken, beef, eggs, fish) and that will definitely get your daily protein up to 150+

[@zacharyshort384]

"don't consume protein powder " "don't know how i can eat more" You might have solved this yourself ;) I assume you want to 'eat more' to raise daily intake of protein and not necessarily calories. That being the case, why not a protein shake? O_o I have a peanut butter protein powder that I add real scoops of peanut butter to, and mix with milk. Delicious and a very easy way to get lots of protein post-workout.

[@szymonkuc1370]

@@zacharyshort384 and why would he ? No benefit in consuming additional protein, protein is hard to digest, and high protein to carb ratio lowers testosterone

[@zacharyshort384]

@@szymonkuc1370 A rando on the interwebs throwing out words that go against conventional wisdom. Sure, I'm dumb enough to blindly follow; sign me up.

[@szymonkuc1370]

@@zacharyshort384 yeah conventional wisdom is for morons. Read some studies. Wich give recomendations around 0.7g of proteins per 1 lbs of body weight, wich is also an upper limit to account for variability in population, but they even show that 0.55g is sufficient.

[@pedrovitor5324]

Yes, you can build muscle without eating too much protein, but you'll have more muscle mass if u eat a more protein. It all relys on how much is enought to you.

[@bens6446]

Great video as always! I wonder what's the mechanism behinde the fact that newbies can gain a lot of muscle with less protein though. If the body really needs that much protein to build new muscle, this does not really add up. However, if more protein basically just stimulates muscle protein synthesis, this could explain why trained individuals see better results with more protein, since in untrained individuals muscle protein synthesis is already on a high level because of the completely new stimuli from training. Your thoughts?

[@enizdastan]

You basically answered your own question. Untrained starters have a greater boost when starting, because the stimuli is higher. Trained individuals don't get the same stimuli and growth, therefore more protein helps with building more muscle. Thats also why you should always be making changes to your workout plan. So you can set new stimuli for growth

[@djentlover]

The more you practice something, the more efficient you become. Thus, less stimuli.

[@sacristar]

I suspect that that part of the conclusion isn't entirely correct. Whole-body protein synthesis vs muscle protein synthesis, strenght vs muscle growth, inflammation vs muscle growth, newbie gains vs advanced near max muscular potential, exercise induced mps vs dietary induced mps, ... The devil is in the details.

[@nonachyourbusiness1164]

Newbies have less muscle in total and are unable to damage as effectively as more experienced trainers

[@larsenconditioning6742]

The more protein you eat the more gains to a certain extend, i have tried everything from 160 to 400 grams and there were no difference between 300 to 400 the cut of point for me with my weight starts at 210 per day any less than than and gains slow down and recovery gets worse. However anything above that makes no difference unless im cutting, at maintaince or surplus the max is around 210g for me . And im 110kg so about 1.85 grams per KG, less and i recover worse and more makes no difference ive trained for almost 13 years and going for the 2.2 grams recommandation doesnt help unless im in a cut. You can get away with less protein, however why do that cause its less gains get about 1.6grams unless you are very fat if you are take your height in cetimeters and go for that number.

[@xMafloN]

It's also extremely important to add that very lean people need more protein/bodyweight that fat people. You might bei 20kg lighter than someone else but your MUSCLE MASS is the same. So if you're on the chubby side, 1.2g/kg bodyweight might be more than enough, while if you're super lean, you might very well profit a lot from 2g/kg bodyweight. Your weight actually means nothing without knowing how much fat and muscle you have

[@frankv7068]

Forget studies! I did my own trial and error, never done steroids or GH, I got huge pushing 365 lbs on my bench, 405 lbs on my squats and 455 lbs on my deadlifts by eating two breakfast with total of 12 jumbo eggs a day, half a roasted chicken, one tuna can mixed with a sardines can, and a ham and cheese sandwich with extra ham and with a proteins shake before sleep. I only maintained that physique for 2 years before my blood pressure gave me a shock, and now a year after I’ve lost 50 lbs so far and going for the slim fit and healthy aesthetics.

[@flipmanonline]

Yup, 36 now. I prefer fit body with some strenght. Muscular bodies are not really that healthy.

[@georgepierre3594]

Proven to live longer if u take in less calories

[@flipmanonline]

@@georgepierre3594 exactly

[@themadtitan728]

@@georgepierre3594 i don't wanna

[@Zhuclam]

One think that doesnt make sense to me is, do these recomendations take into account how many muscles we train??? For example, if I only trained my biceps with a certain program, as opposed to doing fullbody, would that still require 1.6g of protein per kilogram of bodyweight? Or would it be much less? Because logic dictates that it will obviously require far less protein, but do any of the studies ever take this into account??? I've never seen anyone mention this

[@SOSULLI]

2.2g/kg is insane. Adding that to a lot of studies claiming your body can’t digest like more than 35g per meal. Thats more than 5x a day a huge meal. Thats muy expensivo and constant on the toilet.

[@kircaa]

Yes. I only started seeing gains again after I started eating more protein.

[@petrtomcan8701]

Protein will probably help you to get more musscules. On the other hand it could have few negatives on overalll your organs function - basicly you just force the organs to work harder to digest and get rid of the protein. So taking high amount of protein for some time might be ok if your goal is it get musscules but than I would deffinetly reccomand you to lower your daily protein intake. I hope you can understand even though my English is not on point

[@valyriandogey0626]

​​@@petrtomcan8701 It really depends on your muscles' level.The hormones your body releases thanks to working out and a good diet will make your internal organs much healthier than %90 of the human population.

[@CaptainPIanet]

Had a feeling this was the case. A lot of info is aimed at just maximum efficiency levels of protein intake/exercise. Figured the Pareto Principle would hold up here. It's why I kind of laugh when people are confused by vegans and vegetarians having some serious gains at lower levels of protein consumption. As a vegetarian I usually aim for around 1.3g/kg as a minimum. Bulked up about 30lbs over a year and half while working out around 3/week 45-60 minutes/workout. I wish more emphasis was made on what the minimum threshold is for reaching peak outcome/effort since it's often much lower than people realize.

[@stuckupcurlyguy]

Definitely. Everyone is so obsessed with the optimal outcome they don't focus on the path of least effort to maximum reward. Most people have jobs and lives and don't want to eat three steaks a day or spend hours in the gym at a time. There are massive inefficiencies and diminishing returns in the "optimal" mindset which cause unnecessary stress and might only get you there like 10% faster. Respect for staying vegetarian too as it's dramatically healthier for the planet (another value people overlook when concentrating on their fitness)

[@stevoblevo]

I agree with Cap here, but I also wanted to point out the literal data in the 2nd graph (can be seen at 3:08). take a look at all of the data points under 1.3g/kg who actually lost muscle during the study. sure there were more points who gained muscle at that mark, yes. but that's part of the reasoning for the higher recommended numbers to safely eliminate the majority of those outliers. How would you like to be the guy who listened to some doctor saying 1.2-1.3 is perfectly fine but then lost lean mass? that's the reason for the 2g recommendation. Far less likely to be the negative outlier at that mark.

[@Magnulus76]

@@stevoblevo They may have been overtraining. You want to stimulate muscle growth, not destroy muscle by overtraining. I did physical therapy years ago for my shoulders and the stuff they had me doing wasn't gut-busting hard at all, but I made real strength gains. It's really just a question of time and consistency. Many people are overtraining, and that's ultimately counterproductive.

[@Angel-ij4bk]

This is interesting for hypertrohpy. However is there any study relating protein intake and strength?

[@healthyfitathleticaestheti2739]

@Ángel. I think calcium and magnesium and other micronutrients help benefit the nervous system which is where strength comes from🤔

[@muscularclassrepresentativ5663]

Muscle size and strength are correlated, that's all you need to know that protein can increase strength in the long run. You want your muscles getting bigger and not smaller for strength stuff, they need to repair even if you're not massing, even moreso if you're on a deficit or at maintenance

[@zarfo2667]

amazing content! subscribed!

[@PictureFit]

Awesome, thank you!

[@bennemann]

The advice in this video is quite contradictory to professor Christopher D. Gardner (head of nutrition studies at Stanford)'s advice for ingesting protein (which can be summarized in a video from channel "ZOE"). He mentions several interesting things, such as how your body can't store protein, so excess protein becomes calories at the end of the day, and how even 1 g protein per kg of body weight is much more than 99%+ of people will need, due to the way the daily recommendations are built. I'm wondering if the higher gains from the people who ate more protein in those studies can be explained by the fact that by eating more protein, they automatically also ate more calories (remember, the protein becomes calories), and it's these extra calories rather than the protein that could be driving the gains.

[@Incredible_Pete]

Great that you are active again!!! greetings from 🇩🇪

[@maalikserebryakov]

naziland

[@kangaroo-i8c]

Great video

[@CordeliaWagner1999]

There are very good low price protein shakes. I soak it over night with some tablespoons cerwals like oats, whey, they, chia and omega 3 seed mix, let it run through the blender with blueberries and babana and I have a perfect nutrient dense smoothy that can get me through a rough day or when I just don't want to eat breakfast/ lunch / dinner

[@arpad-istvanozsvath6195]

Fitness industry is a big business and protein powder is a good selling product.

[@larryrich2288]

Something else these videos gloss over is the amount of strength training each individual does. There is a big difference between a professional athlete that spends 3 hours a day in the gym, and an average joe just doing a 30-40 minute session 4 days a week. Does the latter really need 200+ grams per day? It just seems so bizarre that just because I did some bicep curls, I have to eat a whole chicken afterwards. It just sounds like overkill.

[@Somefatguyification]

Welcome to fitness youtube. Where the self confidence problems that existed before the gym has room to show up

[@jocaingles8464]

I can't afford the "ideal" protein allotment, but I'm fairly strong. I really think the most relevant factor is total calories and I'd like to see a study correcting for total calories when comparing protein consumption

[@lukasenberg3756]

It makes Sense when you think that carbs are a quick Fuel for your muscles (assuming most of your total calores comes from carbs which Is generally the case) so as a Fuel muscles use carbs to produce good contractions.

[@lukasenberg3756]

But strenght AND muscle Mass are diferente things. To build muscle you must consume protein, maybe not 400g of protein a day like Coleman, but at least reach 80grams. The less protein you consume the slower you build the muscle.

[@ggfdd5925]

@@lukasenberg3756 well both factors play an important role. for example you have to consider the anabolic effects insulin has on muscles (and sadly also fat). it gets released when blood sugar is high, eg after a high carb meal. there are studies on this, i believe. being like 10% over your calory "needs" enhances growth as far as i know.

[@lukasenberg3756]

@@ggfdd5925 True, you are talking about Insulin Growth factor 1, which Is derivated from insulin AND it activates un the muscles when they are contracted, then muscle protein synthesis can occur. Yo accomplish muscle protein synthesis the body Will recruit proteins to build the muscle, so you just need protein. I'll Jeep searching do, a study with individuals that do a hypertrophy training program with no consumption of protein might be nice.

[@ggfdd5925]

@@lukasenberg3756 as far as I remember IGF1 is released after growth hormone binds to receptors in liver cells, this is a different process. IGF means insulinlike growth factor and it's receptors (and maybe is structure but I forgot) function similar to insulin hence the name, but they are different things.

[@Koalalambor]

4:11 one of those situations where perfect is the enemy of good. Sometimes it really feels impossible to push forward knowing that the results will end up being suboptimal.

[@MattMcConaha]

Anecdotally I've found good success with a diet that is relatively high in carbs and low in protein compared to a typical bodybuilding type of diet. But also, anecdotally, I'm not trying to be a professional bodybuilder and I am happy with a physique that is lean and aesthetic, not as big as the biggest guys at the gym. If I were trying to be massive, I'd optimize my diet more, but I think for the typical person who is just trying to become stronger and healthier than 80% of the other people in the world, the extreme emphasis on protein is overstated. That isn't to say protein isn't important at all, I do make a point of including protein in my meals for the sake of getting more protein. But an average person who eats meat with every meal probably gets more protein than I do.

[@adriand2895]

Complex carbs are also good for muscles because it gives a plump shape to the muscle.

[@mahendrarathore360]

Even if you eat 70% of your protien and complete your calorie count then you will gain as much muscle as you can by eating 100% protein

[@arumeser]

Thank Youuuuu.. 2.2gr per bw is not the magic figure, it's 1.6 but with diminishing returns above it

[@TravisH-nm9fy]

Vegan bodybuilder here. I consume 120 grams of protein per day. Im 5'11 180lbs 9% bodyfat. Do with that what you will but from my experience protein is massively overrated. Its more about overall calories and consistently training with progressive overload.

[@mayankshuklla2251]

What food items do u consume for getting protein as a vegan?

[@TravisH-nm9fy]

@@mayankshuklla2251 Tofu, seitan, TVP, lentils, pea protein powder, soy milk 👍

[@jolenechandler4192]

Nicely encouraging video dude!

[@treymtz]

So basically as long as you stay above 0.5 times your gram per measurement, it will be neutral to positive trajectory with combined resistance training. Gaining more benifits the greater past that up to a point.

[@joseroma2669]

I like the fact that this shows the difference in lean gains but you could still make same muscle gains by eating less protein although you would also gain more fat according to research.

[@pedroguerrafitness]

Amazing video 👊 well done! ❤️‍🔥

[@PictureFit]

Thanks 🔥

[@AliAlhussaini]

The answer is yes, you need it

[@celdur4635]

Its important to add that the protein that counts is the one most commonly found on animal meat, milk, etc.

[@sanketvaria9734]

well, this is optimistic

[@mdanam]

To answer the question on the title of the video, the answer is yes

[@theinadequatelifter9779]

Another top video!

[@PictureFit]

Thanks friend!

[@TheEatShizzel]

In my experience and for my clients. You need about a gram of protein per pound of body weight for optimal muscle gaining. I’ve also noticed I stay leaner the more protein I have in my diet.

[@embracem7722]

That's insane, I'd need like 260g of protein per day

[@teodortodorov1662]

As someone who don`t eat protein powder I can say it`s very difficult to reach this levels of protein.

[@RoyalTeaLegion]

I work out because I want to eat more. More exercise = more food intake. 98% of my food it's all home cooked in bulk. Curry, soups, rice, potato, rice noodle, pork liver, pork, beef/cow, chicken/eggs, salmon, green vegetable. Looking back, my budget it's considered all nutrients, and once a month 2L of ice cream. Or a big box of short bread from Costco.

[@J-W_Grimbeek]

This vid made me want a video that explains all the important factors of training. I saw MPS in there and I don't know what that is even though I've been into fitness for a few years

[@sacristar]

Muscle Protein Synthesis.

[@J-W_Grimbeek]

@@sacristar thanks, now I feel dumb lmao

[@julianzacconievas]

@@J-W_Grimbeek Don't. First of all, you did the right thing and reached out to ask for help. Second, when you start getting deeper into ANY pool of knowledge, localised acronyms and initialisms start to pop up. Even experts on the matter will often require clarification on some, because often they can mean more than one thing. Usually, context clarifies a lot, but even in context it can be hard to recognise an acronym if you don't normally deal with that topic in the form of its acronym. If you want some really straight forward and reliable advice on the most important aspects of training, I recommend you watch Sean Nalewanyj and Jeff Nippard. Basically, if you are within your first 5 years of lifting, focus on training hard (meaning, close to failure) and ideally training each muscle group twice a week. Good repetition ranges for newbies go from 5 all the way to 20 (rep ranges offer slightly different benefits and drawbacks, but don't worry too much about it for the first few years, you get all the benefits just by training close to failure at any rep range). You would ideally go to the gym between 2 and 4 times a week, no more (try to avoid burnout, it's really common). Focus on performing big compound movements (e.g., squats, lunges, bench press, dead lifts, pull ups, overhead press (OHP), cleans/power cleans). If you want, throw in some isolation to learn what it feels like, and kind of as a treat really (e.g., bicep curls, triceps extensions). Train your core muscles (your core includes your pelvis, lower back, hips and stomach; basically abs, obliques and lower back muscles) in the same way you train other muscles, don't fall for the hundreds of crunches trap; use resistance to train close to failure twice a week. Warm up your muscles by performing lighter sets of the exercise you are about to perform - literally all the warming up you need. Avoid performing intense cardio on the days you lift. Pair up your resistance training with steady-state cardio (like long walks to the beach or trekking) on some of your days off. Do what makes you feel happy while training - this is key. The first few years are all about creating consistency while taking advantage of "newbie gains" (basically means your body can grow WAY more lean muscle mass in your first few years of lifting). DO NOT worry about details like when to take a protein shake, what time of the day to train, what's the optimal weekly split for exercises, how to train sections of muscles (e.g., long and short bicep heads). Try to cook and prepare most of your meals yourself at home - learn how to cook, it's a huge part of your fitness journey. Eating more protein helps a tonne, prioritise whole foods (meaning non-processed; e.g., baked potatoes will almost always be a better option than packet chips), eat your veggies and fruit. Whey protein is relatively cheap, delicious and super convenient, if you can afford it, go for it. Creatine monohydrate is a fantastic and extremely safe and tested supplement, but I would recommend leaving that for after a couple of years of serious lifting, it can act as a wonderful motivator for that first motivational dip. If you want to take creatine, don't do a loading phase, don't cycle it - take 3 to 5 gr a day, every day (you might experience a few days of yellowing in your urine as your body draws more water into your muscle cells, this is normal and it goes away quickly - drink a bit more water the first three weeks you take creatine). If you get huge, you might need more creatine, but you'll know way more by then. Avoid pre-workouts, as it is actually very hard to gauge which ones are good. Eat an apple and have some coffee as a pre-workout if you want some. Never, ever, ever spend your money on BS supplements like BCAAs, EAAs, fat burners, turkesterone or anything else you don't fully understand (some have uses, but they offer minimal benefits and truly only apply to advanced lifters). Please don't take steroids/PEDs/ergogenic aids unless you have reached your genetic limit and are genuinely looking to be an IFBB pro - at that point, you should be a very advanced lifter and you will have already traded off some health and longevity for additional muscle, which is a hard choice. Stay hydrated, even during your lifting (this is just general health advice, but hydration can also impact your performance). Follow creators in social media that MOTIVATE you, unfollow the ones that fill you with doubt or make you feel inadequate. Simplify things for yourself: show up to the gym, train hard, eat well, drink water, sleep plenty, be kind to yourself. FFFF probably the longest comment I've ever written. Hope it helps.

[@StevieFQ]

As someone who wasn’t that conscious about protein i can easily say that, for me at least, 1.6 whas when I started feeling like i was actually making progress. And the more muscle i put on the more protein i needed to the point that 2 was barely enough. Keep in mind that I’m relatively small frame so ymmv.

[@alphabetagamma4142]

How do you know if you're making more progress or less progress/declining? These things take months to show results, no? So how do you know what's working or not?

[@ondrej1893]

All these number are for OPTIMAL bodyweight. So for example, I now chill at 96 kg/179 cm overweight state but my "optimal" bodyweight is probably 72 kg or so. I weighed 76 kg at 19 years old, and wasn't lean. Add some muscle, substract some fat, and yeah, the middle of normal BMI might be optimal. Now what's the multiplicator number for protein? Well...1.6, but that's optimal. 1.4 still very solid. 1.2 minimum. So my number will be roughly somewhere between 100g (fine) to 115g (optimal for building muscle). That's honestly much lower than lazy internet bro bodybuilder calculation would suggest, but also more than the RDA of 0.8 g/kg.

[@basheer426]

been working out for about 10-12 years now , i weigh 70 kgs and i noticed that when i take 100-120gr protein the day after workout it helps me maintain my muscle mass and anything above 120gr helping more increase my mass slowly , under 100gr is still fine for me but when i go under 80 gr of protein i start losing muscle and notice a quick drop of 2-3 KGs of my body weight in like 1-2 months. i only workout 3 days a week (cause of my job) 2 groups of muscles in a day and i only get the big amount of protein at the day i work out while i maintain a healthy diet on the other 4 days of the week and i am still gaining good muscle mass. so yeah we dont have to maintain a strict high proteon diet all week all the year. i am 1,69 meter tall and 70-72 KGs with 41 cm of arm circumference on rest day. i guess not bad. the best way is to know your body and what it needs and you will be fine and on the go bois :D

[@Hyper_DX]

Your arms are huge. And you are right. Everyone is exaggerating about how much protein they need. Supplements companies fooled people into thinking they need more protein

[@tomskdog11]

It is for me! I stopped eating as much for a while and plateaued. Then I started eating more protein and got out of the plateau!

[@jaredf5000]

Builds more muscle AND keeps you satiated, with is huge in not messing up your calorie count. Thats all you need to know, dont cut the protein guys!

[@realxistic]

Thanks for making such fun informative videos! We appreciate Picture Fit!

[@viniciusvini856]

What we need for muscle hypertrophy is proTREN.

[@Vaedan]

I feel like getting enough protein in for a 65kg man (130g protein as a goal) is so easy with even only 1 30g shake (24g protein). Getting enough kcal in to get to my maintenance intake is way harder and what i'm struggling with.

[@Imhiimanshuu]

Thank you so much bro I am a beginner it was helpful

[@adude7944]

According to what i learned at uni is you need 1g/kg to hold muscle mass at a certain weight. Based on that, you can eat as much protein in grams as your goal weight is in kg, and you're good. Also 1.6g/kg is easily doable without supplements, if you pay attention to what you're doing.

[@izzida4661]

So 1g protein per kilogram of bodyweight?

[@kingleunglee]

I like the video basically say that 1.6g/kg is enough, even eating less is still fine, and everyone still say need 2g or 2.2g/kg of protein is needed. If for higher fat percentage implies less protein needed, this number should be even lower for 25%+ bodyfat percentage people...

[@AmazingReeTclan]

Lmao, been watching for more than 8 years but still got me caught of guard in the first 20 seconds of the vid 😂

[@shura8865]

Top Ty !!

[@stevoblevo]

3:08 How would you like to be that guy that ate 2.1g/kg protein and had a net negative change in lean mass?

[@JOKER-hw5mx]

I have a query , I am going to gym and my daily protein intake is around 20 or 30gm so will it take wayyyyy longer for me to even get good physique with toned abs and good normal physique? Or what will happen

[@manariad420]

With no need for alot of words Yes U need

[@TheHuntermj]

Even if you eat sufficient protein, restricting carbs and fat at the same time will cause your body to burn the protein for energy, wasting it. Also, the protein requirement is based on lean body mass, not total body weight. Required protein might be far less than you think if you have a lot of body fat.

[@danielquintero2304]

Hi PictureFit? And what about the relation between high Protein diet and Kidney disease?

[@Shiyoken]

Protein intakes comes more important in a calorie restrictive diet. But if you're eating enough calories and carbohydrates (protein sparring) you'll be fine.

[@ZezimaContra]

I think you only need 40-50 grams of protein a day. I had protein found in my urine after getting 80 grams of protein for 6 months. My doctor told me I was getting too much protein. I had a lab test done.

[@crowie_the_asian_dude]

How much you weighted?

[@JOKER-hw5mx]

I started going to gym , I thought if I'll workout and be patient I'll get body but I understood you need protein and I can't get that much , I think I only get about 20 or 30 gm protein daily😭 also because the food prepared at home is less protein focused and as I am a student so can't get money to fullfill my protein intake. But the one and only thing I wonder is how people I see on insta or hear story of how someone wasn't financially sound and achieved a good physique, how is that possible and how do they do it ?

[@SatanDotExe]

This video needs updating after the most recent study. It suggests higher protein intake has a much higher threshold than was previously accepted.

[@Icykrissy]

It’s simple. Use your weight in lbs and just use that number into grams that you need daily minimum & more to build muscle mass. (I’ve been a gym rat for 8 years now) Example: I currently weight 140lbs so I need more than 140g of protein daily.

[@oinkal582]

You need max 125 gr protein, why do you convert lbs to gr? You are 63 KG, even you double, it makes 126gr... How do u think u'll get 140gr protein per day when you are 63?

[@purplemonky221]

Yes you do, next video

[@Elijah-fc3ex]

Hugely improvement. Probably the most important aspect of lifting. Even if I'm taking time off from the gym if you eat high protein my body looks better, it's like the muscle gets more defined.

[@paulbielinski9364]

probably because you're storing less water

[@13buthead]

probably because you eat less carbs so less bodyfat.

[@paulbielinski9364]

@@13buthead true, could be either

[@Liliquan]

Probably placebo. Protein mania is a disease of the western mind.

[@Elijah-fc3ex]

@@Liliquan nope, your muscle literally has to have protein to grow.

[@ehabboghdady8334]

Thanks

[@finns23653]

Saw the title just popped in to say yes, yes you do

[@donaldkasper8346]

Graph on left showing actual data points instead of statistical trend line to a data set which was omitted in the other graph, we can see the spread of data points is total random noise and the line means nothing. This would be backed by the coefficient of regression, which from inspection of that graph is likely 0.3, or total shit random noise.

[@lucaskasssab4543]

Honestly I don’t count macros or calories at all and I’ve been lifting for around a year, most likely under eating on my protein and I’m doing completely fine

[@ggfdd5925]

yea. most people are fine on protein with average diets... some would profit a lot, most wouldn't. but some people like myself just enjoy min-maxing. also the more you have trained, the slower your progress becomes. so if you improve your programming and your diet you will be there a lot faster and eventually you'll need all the small improvements you can get, if you really want to go there (most people won't get there, i'm not even there yet after years of training)

[@sindilacion]

Everything works in the first year.

[@jakemaxwell2800]

Keep it that way. The average person shouldn't be worrying about optimal. The amount of difference a few grams of protein will make to the average gym enthusiast will be close to zero

[@MrThyten]

how do people in prison get or how the greeks look so muscular, if they don't have as much protein options as us?

[@3pa23_pasteurimannuellaimu8]

*in movie

[@rhyul1758]

I put 6.25 scoops of protein powder in a big jugg every morning and drink it throughout the day, makes things simple and easy, and I have more leeway on what I eat with my remaining calories.

[@eastsidepb8139]

Disgusting

[@godnyx117]

It's funny how everyone talks about the quantity and not the quality. Protein from chicken is not the same as the protein from rice. Also, you could still get shredded, and strong and not become HUGE which is also better for your health. Again, nobody talks about that.

[@tchevrier]

I have a question. Is the protein that you consume used for building muscle or for cell metabolism (ATP)?

[@ghostshade]

love how all these studies say even i at 40% body fat and 112 kilos should drain myself in 179 grams of pure protein a day. A single chicken breast at 100gram is only 20 gram of pure protein. i sure as hell dont have the time to eat 9x 100gram chicken breasts per day

[@Musaaa.]

Love your videos bro

[@Whrichd]

I think the video doesn’t get the conclusions right? Based on the graphs it seems like there’s not much more gains from going over 1.6g/kg on average. How does that translate to “more protein is always better”? I saw elsewhere that there’s a maximum amount of protein that your body can use for building muscles as well. I also don’t see from what is presented here we can conclude that for people doing resistance training 2.2 g/kg is optimal.

[@PictureFit]

Good points! Very important to dial back on the concept of "more is better." There definitely are diminishing returns and that is emphasized by me repeating that "1.6" is enough for most. The 2.2g is a direct reference to the findings of the review. The graph shown includes all training levels, from novice to advanced trainees. If we analyze only advanced lifters, the benefits of higher protein intake is more clear.

[@Whrichd]

@@PictureFit Tahnks for the reply! I had a quick glance at the paper you mentioned and did see where they suggested 2.2g/kg could be good for some people. But personally I think it’s more prudent to be more conservative about nutritional advice. Anyway I still found the video very helpful for me and learned something in the end. Good to be asking these kinds of questions.