Does Protein Powder Work? (Spoiler: YES, but there's a catch)

Protein powders (aka protein shakes) are commonly believed to help build muscle. A recent review published in The British Journal of Sports Medicine looked at whether protein supplementation led to improvement in muscle mass and strength.
Researchers found that protein supplementation did have a positive effect on strength, muscle size and fat-free mass (aka lean body mass). Improvement in strength was measured using 1-rep max strength. The group that received protein supplementation had an additional benefit of 9% (2.49kg) in their 1 Rep Max when compared to those who didn't consume a protein supplement. Also, the protein group had a 1.4kg gain in fat free mass compared to the control group which had a 1.1kg increase.
For professional athletes, every bit of strength counts. This study recommends an upper limit of 2.2g/kg/day of protein intake for serious athletes. But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work.
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Average protein intake in the general population:
Many people in high income countries easily exceed the RDA of protein intake without even trying. In the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.c...
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Timestamps
0:00 Intro
0:34 How our bodies build muscle
0:58 Muscle Hypertrophy
1:57 Protein powder supplementation in addition to diet
3:24 Signficance of protein supplementation
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Full Article from British Journal of Sports Medicine: bjsm.bmj.com/c...
Other references for this video:
www.statista.c...
www.betterheal...
Guyton and Hall Textbook of Medical Physiology (12ed)
#protein #fitness #docunlock
Full transcript: www.docunlock....
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Video credits:
Certain illustrations adapted from www.svgrepo.com/ and www.freepik.com/ (pikisuperstar / brgfx / iconicbestiary / Freepik)
Music:
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Overjoyed by Lakey Inspired: / lakeyinspired
So Jazzy by Peyruis / peyruis Music promoted by Audio Library • So Jazzy - Peyruis (No...
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[@Ravynwulf1]

A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS. Some math: 1 Rep Max - 100kg Gain 1 Rep Max without protein supplementation- 10kg Gain 1 Rep Max without protein supplementation (Percent) -10% New 1 Rep Max without protein supplementation - 110kg The additional 9% is ON THE GAIN: Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9% Theoretical New 1 Rep Max with protein supplementation - 110.9kg In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.

[@DocUnlock]

Underrated comment!

[@abiola321able]

1

[@tigerdoug9789]

Underrated comment

[@shivek1987]

Doesn't matter had s3x

[@NsskMedia]

Goku Dont even lift

[@micperez819]

I don't take protein to increase strength, I take it to help my muscles recover and stimulate hypertophy

[@jjjells420]

same

[@amadeus4438]

Will that my knee muscles cause they are like dead

[@CH-jj8wk]

Yep, same!

[@srs6461]

@@amadeus4438 Leg day baby

[@amadeus4438]

@@srs6461 I broke my knee and it was on the other side of my leg and ever since my knee muscles have been fucked

[@Chris-gg2ef]

Although I don’t workout THAT much, I do like it since it’s easier do chug down a shake than to eat 8 eggs

[@creativename165]

True

[@JLUX100]

And way less cholesterol and bad fats..

[@herbbowler2461]

Why do you think you need that much protein. I eat a maximum of about 2 eggs a week. That's more than enough animal protein. My wife loves eggs. That's the only reason i eat them at all.

[@JLUX100]

@@herbbowler2461 because if you're trying to Gain you actually need a lot more. Especially if you're a Bodybuilder trying to gain as much as possible. You need to always been in a 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 just as the same with calories and carbs. If you just consume what you need for maintenance you will not gain and grow more lean muscle than you have but will just stay the same. Also what, you really want are amino acids. They are the building blocks of all cell proteins. And 5 or more amino acids are considered a protein. But that's not a complete protein. There are plenty of essential and non essential amino acids that we need and can gain all sorts o f benefits from. Much better than just protein which only have a few of the amino acids.

[@JLUX100]

@@herbbowler2461 amino acids are protein they're the building blocks of. What I'm saying is proteins you eat usually aren't complete protein in the sense they are missing most of the other amino acids. You want all of them so your body can use them for every different type of protein your different cells need. Plant protein has much more raw amino acids cause its the first source of protein when animal protein is recycled protein that the animals ate from plants. Problem is we cannot eat enough food in mass and different variety of foods on a daily basis to get enough nutrition. Maybe for an average range yea but when you're trying to always be in surplus or get all of the nutrients that are hard to find in foods you need supplementation. This is why even bodybuilders that eat nutrient dense foods every two hours still need supplementation. We cannot fit that much mass and variety of foods into our diets every day never mind afford it too. Cause it's hard keeping that many foods and herbs, plants, seeds, oils & veggies fresh. I've been bodybuilding for 13+ years as well as studying athletic sciences, kinesiology, general health, biochemistry. Also was a national athlete (rugby) and had professional nutrition coaching

[@coleboychuck500]

As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass

[@arunmangroo8628]

Same boat and can confirm !!!!

[@aro5994]

Does that industrial protein have any bad effects on the body?

[@kingol4801]

@@aro5994 Depends on the brand and what additions they have. Some are good, some are bad

[@heckincat1406]

​@@aro5994the only thing is that whey contains lactose, but there are alternatives. Otherwise, it's usually just dairy product.

[@aro5994]

@@heckincat1406 i don't have problems with lactose, thanks for your information ❤

[@surrealistidealist]

That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*

[@Magnulus76]

You actually have to go to a gymn and put in the time. Most people don't regularly do so.

[@surrealistidealist]

@@Magnulus76 Put in the time? Definitely! But at the gym? I think that depends on the individual and the situation. There's a lot than can be accomplished without a gym. Especially if we can invest in a chin-up bar and a few weights.

[@henny6566]

@@surrealistidealist Yep gym membership and diet plans and protein shakes are all a myth so those companies can generate money. They're billion dollar industries. Prisoners have pretty much proven them a myth. They don't have fancy gym equipment and expensive protein diets and shakes. Just good ole fashion push ups and pull ups and burpees with a shit diet.

[@unkameatgoodbar2315]

A lot of folks don’t know that protein is hard on the kidneys, so relying on powder primary and food secondary, they are unknowingly causing inflammation on the kidneys,,you must know the right amount , counteract this by eating blueberries, and cilantro which fortifies the blood vessels and keeps the kidneys working optimum, ..I lift and I work in healthcare, the hospital, I’ve seen those in the gym with kidney issues because a lack of understanding the amount of protein to take and what your body will use….do I say still take …HEYELL yes…protein builds muscle,we just gotta be smart about it..

[@surrealistidealist]

@@unkameatgoodbar2315 Thank you for mentioning that! Yes indeed!!!

[@alexunlv]

Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.

[@xxcrucificioxx]

me too. i did not know this, wish i did when i did sports in high school, but back then there was no internet

[@fbkensarhd5279]

Happy kidney stone to you. 🤣

[@herbbowler2461]

My muscles never ache. Almost no animal protein and no suplements. My age 72

[@RashaunRuffin]

Can you use water if u can’t drink milk or don’t have milk?

[@alexunlv]

@@RashaunRuffin I use water all the time when I take my first shake at the office. Of course, I prefer it with almond milk and a nana.

[@moydienielson6990]

An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.

[@XMorbidReignX]

It's literally the difference between Eddie Hall's world record deadlift and second place.

[@lefterisphasarias8934]

Lol yeah, exactly my thought as well

[@DocUnlock]

That's totally cool - if that gain is useful for you then absolutely optimize your protein intake.

[@davec.3198]

10% of my 300lb bench takes that down to 270lbs. Massive difference.

[@starlord4156]

Dave C. You don‘t start from 0. E.g your bench press improves in a few months from 250 to 300 without whey protein and to (250 +50•110%) 305 with whey protein. Thats still something but not so much that supplements are necessary to build a good physique

[@esidisi732]

Your title is perfect, hope everyone is so transparent and lenient.

[@captainthunderbolt7541]

It’s a 9% gain over a short fixed period of time - but lifting is a long term hobby, and those 9%s are going to add up over time.

[@budhil4351]

Exactly because that 9% is going to compound again and again which will make double the normal gain in enough time.

[@mavkicks5096]

Exactly what i was thinking, buddy said "only 9%"😭

[@JuliettKilo]

@@budhil4351 Your gain will also slow down when you become stronger and get closer to your genetic ceiling. So its may not compound that significantly. And its far too optimistic to think it will double your gain in long term.

[@dr.paulwilliam7447]

@@JuliettKilo well, well. Of course a "double" is not to be seen linear wise but on a logarhythmic scalw: if you need 2000 training days to get to your genetic ceiling , then protein shakes directly after training (and only if the muscle swellls!) might reduce that to 1850-1900 sessions. Over the course of twelve years (52 weeks times 3 sessions/week = 156 sessions yearly) while you are fit and healthy enough to cope with hard training => roughly one year saved that you can invest e.g. in stretching/flexing or just more cardio => significantly more rounded training overall than just pure strength training (which in itself is idiotic btw). That then is the difference between athlete and strongman…

[@harryv6752]

Cumulative gains, I concur. 🤘

[@tomelliott4092]

He sure made those eyebrow gains

[@shrutimaan3788]

😂😂

[@DocUnlock]

You need a special type of protein supplement for these kind of eyebrows :p

[@bayamonpr8383]

😭😭

[@lakeconroehouse]

DocUnlock Don’t be an idiot, you really think you can make eyebrow gains just on protein alone?? His eyebrows are on steroids

[@weirdwildwackyz]

LMFAO

[@lowsvagyok]

As someone who's daily protein intake is

[@truecerium4924]

There could be a psychological side effect of drinking protein shakes: it is connected to the perception that people drinking shakes are fit people and as such motivating somebody to exercise as well to belnmg to that group

[@Soso-om1de]

Eh not that much, just drinking a shake wont depress you because you didnt chewed 8 eggs chief

[@docturbo7645]

03:23 thank me later

[@yup8514]

You're a damn saint

[@nelzelpher2088]

Thank you

[@ironmikegreekgodkarvelaras4089]

Thx man

[@howdydoody6057]

He speaks the language of the gods...

[@JakobFlyingJ]

Thanks!

[@adityapappu4963]

The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.

[@chandlerbingbong]

A student with a busy schedule. Yeah riiiight.

[@psychadelicpotato8580]

@@chandlerbingbong yes a student with a busy schedule

[@himarkburdett9378]

Start of lockdown I took home from work a load of discarded protein shakes have some people have left renting some of our space started drinking a lot of them top of the junk food that I got addicted to in lockdown I can testify that protein shakes seem to work I massively increase waistline tells its own story I thought my weight would level out I went beyond the maximum on my bathroom scales I made myself in boots chemist I gained a whopping 140 lbs in 9 months

[@DJLDomino]

One way of looking at your statement might be that you are treating a symptom but not the disease. Is a life that is so busy one cannot eat actual food, a healthy life to be leading? There's not necessarily a right or wrong answer but I feel your situation is an example of the way modern life can be destructive but that we treat as normal/acceptable.

[@CaptainYesz]

If your body is below maintenance, you're wasting gains

[@Mr.Wayne.1]

•Short answer: No. Food is more important. • Does it help and give you that extra: Yes

[@siriusly7081]

protein powder is just dried food, your comment is like saying “dont eat beef jerky, eating food is more important”

[@doni8726]

But I don’t get, the muscles fibres get repaired with only protein, if ur not getting a good amount without high protein products there is no way to grow muscles?!

[@sfguzmani]

Lol. Whey protein is a food.

[@nahiag]

It would be interesting to compare the "recommended" intake of 0.8g/kg/day vs protein shakes. If the participants already eat way above the "recommended" level adding more isn't the same as when you eat very little protein and add more.

[@PRANSHU49]

Underrated. Esp for vegans

[@YawnerSt]

exactly what I was thinking ... these guys already probably took enough protein to play a vital role in gains

[@vanguardas9927]

this is why a lot of studies are flawed...the researchers are probably non-lifters if they can't even think of this kind of basic shit...shit that people actually want to know

[@Andrew-qu7lq]

It does seem implied that the recommended 0.8 is lower than what the plateaued level of 1.6g/kg/day and so increasing to the 1.6 would be the more general approach. So if you aren't getting enough protein to begin with or are deliberately avoiding heavy protein foods for dietary or other reasons, then that'll be a bigger effect than somebody already eating eggs, steak, chicken, etc.

[@kylegrant9980]

Doesnt matter as long as you get the recommended amount. If you eat it in chicken or shakes.

[@marquisealexander1371]

Almost 10% increase in strength is nothing to turn your nose to.

[@MrTacolover42]

Heres the problem: 1. That 9% increase is in new trainees. In other words it can make a good difference in the beginning but its not like if you take a protein shake its gonna make you just blast through your genetic potential. 9% of half a pound of muscle is not alot (and its very typical to see very slow to no progress in gym after 3-5 years training). Im not sure theres a study that has gone into trained individuals and how much it helps with MPS. But we can assume (We dont know) its still better to have more, and it certainly doesnt hurt anything. 2. A protein shake probably doesnt make a whole lot of difference when compared to a chicken breast or a lean beef. When you account for total daily protein intake it doesnt help nearly as much. Protein does seem to be a good bit cheaper per gram of protein then meat at times however. And theres the convenience. For me i eat about 200 grams of protein per day. If i switched the protein shake for a chicken breast i would see no difference in muscle gained, because total protein is the same.

[@woezacardoza5659]

Nose at

[@informater1583]

High protein food list kzbin.info/www/bejne/mHeWqYWKfNt0Y9E

[@LaertKraja1]

Its a gain percentage, not a weight percentage. If your 1 rep max is 100 kilos and your gain is 10 kilos (110kilo rep max) your protein percentage in the gain would be the 9% of 10 kilos, not 100 kilos. That would become 900 grams (9% of 10 kilos). So if you are naturally gaining a 10% in you rep max, what youre gaining from protein is 0.9% of that 100 kilos.

[@SteelSlugProductions]

My thoughts exactly man.

[@ja6443]

"Only 9%" lol I'll take that, every bit helps!

[@kourtneyrush1482]

J A lol agreed!! 😅😅

[@RaphyJmusic]

Well yeah, but some people can have sensitive livers and kidneys to high protein, so if just resistance training gets you 91% of the way to gains this is good news

[@i_am_processing_]

9% is a lot! If you compete professionally, this is an awesome edge.

[@ArjanTigchelaar]

@G B what if your boss paid you 9% more?

[@PinoyBulilit07]

You have to take diminishing returns into play here. Once you’re at a professional level you won’t be getting 9% increase. Maybe 1% or less. Olympians sometimes take a whole year to get 1-5lbs PRs because they are lifting 3-4 times the weight of the average joe.

[@manny75586]

I am/was (blood sugars are normal now) a diabetic. I had a bad high carb late night snacking problem. I started replacing the snack with a protein shake made with unsweetened almond milk. I ended up losing 30 lbs just making that change. So to me, there are a lot of good reasons and ways to have protein shakes. And yes, I use them after the gym now too.

[@deairaj6492]

what do you put in your protein shakes i want to start drinking them

[@TravelWithParisTamizhaa]

Super . Could you tell me which brand protein powder u using ?

[@Tad1945]

I always feel sick or vomit when I down a protein shake I prefer to get my protein my foods.

[@gg80808]

@@TravelWithParisTamizhaa iso 100 is the best

[@Valoric]

@@Tad1945 probably need to drink it slowly or add enzymes. Or avoid low quality protein blends.

[@abominusrex3205]

It obviously works. My gains were fast for the 10 years I used it and the recovery was gaster. I had to give up supplements due to a minor heart attack recently. As my supplement had 80% protein, I don't know if that is really true or what the other 20% contained. Anyway, it was easier to remove items that we are not sure about the ingredients. I've replaced that with almond, walnut, pistachio, hazel nut mixture combined with dietary protein. Gains are not spectacular, but keeps me in shape.

[@takkiejakkie5458]

Nobody's claiming protein powder is a replacement for going to the gym.

[@irregulargamer1352]

Ive always seen it as an easier way to take in protien. I can only eat so much beans and or chicken before feeling like i swallowed a brick.

[@aardmaat]

OMG right? Like wtf: ask someone drinking a protein shake at the gym whether he even lifts.... why the hell else would he be at the gym? kzbin.info/www/bejne/lX6xd4Z_qN2SnJI (except if he's there for cardio, but then later in the video they mention that these shakes also help in recovering from cardio, so it's still dumb as fuck)

[@ClayHales]

@@aardmaat In all fairness, I have seen plenty of bros in the gym that think they are lifting, but they aren't really doing anything effective.

[@Tommyblueeyes]

@@ClayHales It really gets on my nerves. I started bodybuilding in the early 90s....and people are still making the same mistakes now...One guy in particular...at my gym...thinks he is gonna get jacked from doing 1 rep oly lifts....

[@gravemind6536]

@@aardmaat I have protein shakes purely for recovery purposes the quicker you get that protein the quicker you start to recover and I don't want to feel sore all day.

[@berathajaya8020]

The point is: Higher protein intake won't matter without enough resistance training.

[@lukasschallibaum5046]

The point is: training wont matter without the right food

[@dzentsetsu5607]

@@lukasschallibaum5046 and vice versa

[@gabe_riel]

@@lukasschallibaum5046 nahh I eat whatever I want and train. Though I'm not tryna lose weight so the right food doesn't matter, but if you want the most optimal way then yeah eating the right food is better. Other than that, you don't need the right food to train just saying.

[@jeanlouis1898]

@@gabe_riel well yeah you can train with a shitty diet but will you see maximum results?

[@gabe_riel]

@@jeanlouis1898 ofc not, but im just saying you can still do training because the other guys point states that your training won't matter at all 🤷‍♂️

[@Who_Does]

4:30 hits it just right. If you want to squeeze every bit of muscle potential and you somehow can't get enough protein in your regular meal, go for it.

[@Chuck8541]

Shame he didn't mention the serious health downsides that a lifetime of body building + protein supplement intake does to kidneys. 2 friends of mine (they don't know each other) that have been lifting for years, and always chugging protein...they're huge, and super strong, but they now have kidney issues, one is in his 40s, and the other just hit 50 - and he needs insulin injections. The drive of constantly maintaining a desired physique - which is often helped by protein intake...just shreds kidneys over a decade or two. Our kidneys are like an oil filter, and we only get one for our entire lives. Excess sugar and protein just wrecks it.

[@ramonbs6075]

“Only 9%” is not “only”. Is far better for pros.

[@larrymtz83]

if u weight 27kg..

[@beatsbyelvis6890]

Larry Martinez clearly your brain doesn’t “weight” that much

[@larrymtz83]

@@beatsbyelvis6890 says the one with thst nick name 😂😂

[@unarmedwarwolf9384]

@@larrymtz83 What was the 'gotcha' in that? You even have spelling mistakes. You still look like an idiot.

[@farhadsafari7943]

Larry Martinez man youre such an idiot

[@BertsBalls]

I clicked on this video out of respect for you putting the answer in the thumbnail

[@0bservationis1]

Same

[@Killbot70]

The 9% extra gain may seem small, but remember thats only for a single 13 week cycle. If you keep going you gain an additional 9% of those previous gains, then build on those bigger gains, and so on. Then left for several years and you really see the diffetence.

[@yeb0i]

Lmao, "Does protein powder work??" What's next, "Does water hydrate you?"

[@GymRatMotivation]

The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them

[@aLittlePal]

😂👍 oh my freaking god yes

[@white_devil73]

Amen to that. My wife commented on how much my "dogs" are farting now.

[@iamvan7243]

@@white_devil73 your secret's safe with us

[@astoniron3365]

We all accidently passed some gas at the gym.

[@GlobalGobble]

Oh my god! The men's locker room in the morning is like a torture chamber!! My eyes literally water.

[@DocUnlock]

Edit on 10/10/19: Many of you have commented that you would be happy with a 9% (2.49kg) gain in 1 Rep Max by using protein supplements. I acknowledge that for people who take their resistance training seriously (even if it isn't for sport or competitive purposes) that you would could be very happy with that benefit. So it's all about putting this info in context with your training objectives. Each person will see that benefit in a different light depending on what they are aiming for. Protein supplements are also likely to be more beneficial for people with a low baseline intake of protein from their diet. If you think protein supplements are useful for you, go for it! Also, some of you have commented that 1.4g/kg/day is already more protein intake than the general population. However in the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: academic.oup.com/ajcn/article/108/2/405/5042716 So the results of the study I discuss in the video are applicable to the average person living in a high income country. But of course we are just talking about averages here and may not apply to a particular person. Each person will have to look at their situation on an individual basis to see if their protein intake is meeting their requirements. For those of you HUNGRY for the details, check out the full article from the British Journal of Sports Medicine: bjsm.bmj.com/content/52/6/376 If you enjoyed the video, please hit that like and Subscribe button! Thank you for your support :)

[@elephantwaffle5612]

I started taking amino acids before workout and protein powder after. Have been for a few months now. Doing mostly the same exercises, I can do a lot more without getting fatigued, can do more weight, and have actually noticed myself getting visually stronger. Protein supplementation in my understanding just increases the benefits of exercise

[@randomguy1505]

What's the difference between amino acids and protein powder? Isn't protein powder made up of amino acids?

[@UnrealSickness]

This study is BS, one group received more protein and the other received more carbohydrates....of course the group with extra protein will see more results! DUH! really think about this....they should have given the control group extra protein foods instead of just extra carbs!

[@MrThatGuyYouForgot]

It absorbs a bit faster and better. Your body only uptakes amino acids, not whole proteins (for obvious reasons). It takes time to break the proteins down and it's not 100%. Is it a huge difference? Depends. If you're a competitive athlete it might be worth it. If not, it kind of depends on opportunity cost.

[@alxnd_r6345]

Or you simply got stronger and more used to your workouts :D

[@CybeleNode]

A high protein low cal diet helps me with my cardio, my overall energy throughout the day and my mood; usually it all comes from organic egg whites and soy.

[@hatilmatogan]

Low cal diet won't help with your overall energy unless you're fat and ate like shit beforehand.

[@vanessac1965]

With all respect, egg whites and soy are high lectin foods which will damage your gut over time. Hemp and pea protein, and egg yolk, are lectin free though.

[@CybeleNode]

@@vanessac1965 I'll take on any advice regarding foods favor estrogen to testosterone and is not chicken. See, at certain age testosterone can damage more your body and help it while estrogen induces passive recovery and a guaranteed good mood.

[@vegasprogambler5336]

ONLY 9%??? holy crap... thats HUGE for doing NOTHING different. are you kidding me?

[@Nojintt]

Keep in mind that the 9% presented in this video was for 1 rep strength. The article actually shows 27% increase in fat free mass (muscle mass) compared to the groups who didn't receive extra protein.

[@rasmus5079]

It's 9% of the GAIN so if you benched 100 kg and without additional protein you got to 110 kg, with it you would've got to 110,9 kg.

[@AwakenedMan]

We already know the catch - those damn rancid farts

[@STM23s]

😆😆😆

[@Nekronomikn]

Lmfao

[@benandrews5742]

Honestly, since I've started using protein shakes again, I've been pooping a lot better. My constipation is cured!

[@ny2bama]

Its all about which you chose for protein... muscle milk 50g protein is what I use. Huge difference and no protein farts...

[@KKOOLSKOOL]

@@ny2bama facts mine just came in yesterday

[@arulshaji7806]

I'm from India, and had been tracking my macros for the past two weeks and realised that my normal diet covers just about half of my protein requirement. I asked my parents if all of us can shift to protein rich foods, but they prefer to stick with the traditional carb heavy diet in the name of familiarity & taste. I don't have time to cook either. So, protein supplementation is the way to go, right?

[@sattwikplayz1503]

That would make sense budd

[@AngelicusImmortus]

Use Whey powder as a meal replacement once a day to drop your weight a bit, the work out and eat little and often with protein and fibre as a key factor. That way, you see the muscle development you’re getting because you’ve shed some of the fatty tissue that covers muscle, so your muscle mass/definition isn’t hidden.

[@saellenx3528]

at the end of the day diet and genetics are everything when it comes to building muscle. I take protein shakes only on days when i cant get a meal after workout, for example when i have to go to work right after training session. I have shredded looking body with 86 kg, and i am training 4-5 times a Week. If you dont have genetics for the Job you can keep training all you want, you will still look average like most guys in the gym.

[@stoopiddub333]

My problem is I can only eat so much a day. A protein supplement remedies that. Also drink a lot of chocolate milk.

[@informater1583]

High protein food list kzbin.info/www/bejne/mHeWqYWKfNt0Y9E

[@tonyhamilton7785]

Chocolate milk has way too much sugar, but it is a good source of protein

[@stoopiddub333]

@@tonyhamilton7785 I never considered the sugar content of chocolate milk. Should I just drink standard whole milk then?

[@tonyhamilton7785]

@@stoopiddub333 I drink regular whole milk with mass gainer protein powder when bulking and regular whole milk with regular protein when cutting

[@shutdahellup69420]

If ur on bulk just use regular whole milk and add ur protein shake to it simple. And post workout its better to take whey with water.

[@iRregular91]

3:56 I can literally feel the pain in my back watching this picture.

[@xlxx6965]

iRregular91 i was searching for this comment

[@shutdahellup69420]

Ouch

[@ginam.6787]

Saaaame🙈

[@kavitarai2366]

Dude you got me.

[@iamsandhu8664]

Lmfao

[@louisorme8082]

Best video I’ve seen on protein, this guy knows his stuff ❤️

[@lachlann4335]

I mainly drink protein shakes just because it's convenient and easier protein intake then cooking up a steak, especially if you're busy or on the run. I also just use it to ensure I have enough protein in my diet if I've been eating too many carbs.

[@paull9086]

“Always choose food over supplements” Rich Piana.

[@rvind92g]

He's no longer around. Poor Piana :(

[@19841mlee]

Ahhhh. Rich. Rip. Shakes are for fakes.

[@kingharoah5615]

Lol he chose steroids man

[@omisarsoza9790]

Don't take whey powder, take steroids - rich piana

[@dreworyan5652]

Sir Nicholas D Definitelt wasn’t “pre workout” as stated obviously. A combination of drugs and how unhealthy his insides were, led to his death. Miss that big man tho. Realer than real....

[@human47134]

I can’t physically eat a lot of food, so using a protein supplement along with my diet would be the only way I’d achieve the 1.6 per kg per day.

[@mastertrey4683]

drink milk

[@Kevin-ch8fu]

@@mastertrey4683 Yes and preferably non homogenised raw milk for the digestive system 💪

[@cuttersanin3545]

@@Kevin-ch8fu not everyone owns a cow

[@50shadesofcerakote]

@@cuttersanin3545 and most are lactose intolerant.. I used to drink milk everyday. Then a week after I turned 16 I started getting really bad reactions, breaking out in hives and shit because of milk.

[@holliswilliams8426]

@@mastertrey4683 milk has a ton of sugar and fat in it usually

[@exhalted8656]

The test subjects that dident use protein supplements, were already on a pretty high protein diet. For people who have trouble eating enough, protein powder really makes a difference.

[@MarkLee-bb1gs]

Great video! Just wanted to add that even 1.4g of protein is a LOT. Most people would struggle to eat that much protein in a day. So these people in the trial are already primed for gains.

[@notmee587]

Chesterfield?

[@65EKS65]

I don't think 1.4x body weight is a lot unless you weigh a lot but then also your hunger usually is bigger.. I weigh little over 70kg so 1.4x would be 98g of protein a day for me. My most common breakfast alone already is around 30-40g and dinner a little bit more than that, so that's already roughly 80g. The remaining 18g could be just a single protein pudding and I could have lunches, snacks and supper without any protein, which is nearly impossible since almost everything has at least some amount of protein!

[@anndavies8705]

1 full chicken wing is 10g. Every carbs has its protein too

[@algirdasltu1389]

Im 65kg so thats 91g but im pretty inconsistent some days i get like 90-100+ and somedays barely 80

[@ClassicRando87]

He looks like he's on eyebrow supplements

[@TheTaytayExperience]

Kevin Brooke lmaoo

[@lonemaus562]

Since he has a beard it doesn’t look bad.. but if he didn’t lol

[@RocksmithPdl]

Kevin Brooke middle eastern genes

[@usmhaevmcgmedov5525]

@@RocksmithPdl Nope this dude is Indian origin.

[@RocksmithPdl]

@@usmhaevmcgmedov5525 same thing, arabs have bushy eyebrows too

[@philip5798]

The 4th reason for protein supplements, consistency. It's sometime difficult to maintain a consistent nutrition plan depending on your work and lifestyle and supplementation can definitely help in this regard.

[@benmjt]

Just have a set diet?

[@RedHawk1010]

@@benmjt not easy for everyone

[@kingol4801]

@@benmjt Does not work too much. Most people are tired from work. Combine that with a low mood == ruined diet on that day

[@robertkrause4829]

Saying only 9% in sports is crazy

[@markhaze8684]

In my opinion,training hard ,eating good food and sleeping enough hours help more than abusing with supplements even if I consider them important for recovering.It depends on wich results you want to reach.I do prefer to look in good shape than big, pumped and doped.Greetings from Italy and thanks for the video.

[@kingol4801]

The issue is that most people don’t get enough protein from their statistically average diet. So, having an easy-to-consume intake is better than having none.

[@DonnieDio]

The study found that 1.6g of protein per KG is the optimal amount, but the control group is already taking in 1.4g per KG so that doesn't leave much room for us to see the effects of additional protein intake. 1.6g is only 15% more than the control groups 1.4g intake, that gave a 9% performance improvement, which makes sense. But it would be far more interesting if the control group were only taking in the recommended daily amount of 0.8g per KG, with another group taking in 1.2g and the final group doing 1.6g. I'd be very interested to see what effect that has. I never took protein very seriously when doing weights. I just assumed I had enough. Since I very recently started trying to take in 2g per KG, I realised I was barely taking in 0.8g per KG before. Would be interesting to see how much I've held myself back despite the obvious gains.

[@walden6272]

These groups are all different genetically, so the results can not prove accurately. Some people can gain muscle growth and strength faster than others. For example, my friend and I are work out buddies. He consume way more protein than me. I don't use protein shakes anymore and I still gain much faster muscles and strength than him.

[@alvatrous]

I think the best benefit is the one metioned last. it's a way to skew your macro ratio through out the day to more optimally favor protein as needed. it's also a convenient and relatively cheap way to get it. basically it can help you hit your protein goals for the day.

[@pranavraj4655]

Never took protein powder supplements. Worked my ass of in gym. Gained a lot of strength. Gained muscles too but not too much just more than an average person. Having a flat belly but no visible abs. Overall happy with my fitness level and endurance.

[@finnicvoice4974]

I've gained muscle and strength fine without whey protein. I just eat alot of eggs, cottage cheese, quark, meat and beans. There seriously is no need for that extra protein if you can get all the needed amounts of food.

[@sudhirpatil6240]

*3:25** Here is Catch*

[@Andrew6James]

A major flaw in this study that no-one seems to have picked up on is that hardly anyone has 1.4g/kg/day of protein outside controlled environments. If I could get that much protein in my diet everyday through normal food then I wouldn't take whey. I take whey because through my diet I probably only get 0.5-0.6g/kg/day of protein but via shakes I can get this to nearer 0.8-1.0g/kg/day which helps me make gains. Making a comparison between a groups whose baseline dietary protein intake was more 'normal' would be a much better gauge of protein supplement efficacy.

[@jonniefast]

no one has a 7oz piece of meat? in the freezer? huh?!

[@Bramble20322]

@@jonniefast 200g of meat has like 30g of protein, mate. Do you weight 25kg?

[@koishki]

Did you even watch the video?

[@FinicalFox]

@@Bramble20322 200g of chicken has nearly double that at 54g

[@Q_Fiber]

@@ncshuriken he's saying 1.4 grams of proteins per kilogram of body weight

[@snugglesjuggler]

Finally a non-biased video on protein powder. 99% of "information" on KZbin comes from those who (surprise) also have commercials for protein powder.

[@abdulrahmanalzhrani2541]

I am a kidney donor, and I stopped using any supplement by choice. I continue gaining muscles by eating high protein food and I am telling you that NOT using supplements isn't a limitation to building muscles.

[@wombat5252]

It's not. Protein powders especially are a total waste unless you're at an IFBB level, pushing 230lb+ at less than like 9% body fat. Lol I stopped wasting my money on anything except pure creatine.

[@revivalist355]

But takes way longer

[@RatelHBadger]

When I first started going to the gym when I was 15, I was told 5 simple rules for success 1: carb-load pre workout as a short term energy hit to aide in your workout performance 2: have 5 balanced meals a day that have a max of 20g of protein, if one or 2 of those is a protein shake, don't waste your time having 2 other "meals". 3: Keep your workouts balanced, if you are focusing on one muscle group, don't forget the opposite, I.e, chest and back, tris & biceps. 4: Stay consistent, but never stagnate. Once you plateau in an exercise, mix it up, super sets etc, but never give up because you aren't making progress. If you get injured, give yourself a break & focus on a different area, just don't stop, altogether. 5: Never Forget To Rest!!! Bust a gut in the gym, but give your muscles the chance to use the protein you load them up with, to rebuild. Constant work will get you no where. Everything in little steps. 6: (bonus) don't beat yourself up if you don't see yourself making as much "progress" as the next guy. Work your program to your goals, they probably want to look bigger without the strength, or want more definition without the size, or they want aesthetics over function. You just be/build you! (Edit: everybody size & shape is different, so eat according to your caloric intake to maintain your weight)

[@divisionagentbailey6727]

Ratel.H Badger That’s good advice but here’s another... everyone is build different. I found this out the hard way. What works for you might not work for me. Fortunately from being I the gym 5 consecutive years I got more knowledge

[@VwapTrader]

Any tips on how to even out forearms? My right forearm is massive due to constant masturbation. Using the left doesn’t let Me feel as good though.

[@donoffitness2892]

@Tony Droid naw this is completely accurate for close to maximal gains

[@DJLEO23100]

5 meals a day? welcome to the type 2 diabetes club dude....be careful what you preach dude all people are not 6ft 150lbs to follow your diet......

[@thejudge6727]

Bro can I dm u and u can help me cause I need help and I’m confused with stuff

[@RayMak]

Food is the best medicine

[@100cents5]

Why r u everywhere?

[@ianchow6861]

@@100cents5 exactly I found him in a fucking Freddie mercury video and now this video

[@katfans7124]

but healthy food are hard to find these day unless you cook it urself

[@cessnabil]

yes agreed natural food is the best and how come this chemically processed protein has no side effects at all... I watched the other videos and I think no one is going to say against this multi million industry

[@baseballer21and0]

ok Ralph Smart

[@jludwig5374]

another benefit of protein shakes is that they are very low in calories (100-300 usually) but keep you full because of how much protein they have (15-30g usually)

[@slydog7131]

Exactly what I have always said. Just consistently getting to the gym makes the biggest difference, and that's all that almost anyone needs. Elite athletes and body builders are the ones who might benefit from supplements.

[@stu3775]

9% gain is huge in the lifting world and in life. Especially when pyramiding for strength gain. That's the kind of gains that bump training up to next level.

[@kossitete8891]

That is if you are a professional athlete

[@stu3775]

@@kossitete8891 9% would be like adding 30lbs to a 300lb bench press and benching 330lbs, impressive gain for anyone I would say.

[@stu3775]

@@aleks-wy6uf More gain is always better.

[@srs6461]

@@aleks-wy6uf That’s still pretty good.

[@mastertrey4683]

@@aleks-wy6uf now imagine you got a 9% gain increase from more protein intake, a 9% gain increase from optimal vitamin intake and a 9% increase in flavonoid and antioxidant intake and a 9% gain increease from optimal training then another 9% gain increase from optimized sleep then another 9% gain increase from supplement intake then another 9% gain increase from full body training then another 9% gain increase from increase volume training then another 9% gain increase from optimal hydration then another 9% gain increase from creatine intake then another 9% gain increase from ecdysteroid intake then another 9% gain increase from increase frequency training then another 9% gain increase from chicken breast intake then another 9% gain increase from eating dark leafy green vegetables. My point is drinking a protein shake isnt hard AT ALL. a 9% increase for eating food is literally insane. you silly bumbo bloodclart rassclart bumbo bloodcart egg

[@himeyalvaradoslaying]

This is why I don’t watch small people talk about working out because a 10% difference is lovely already

[@ScaryTimeTravel]

This is why you failed maths

[@malcolm_in_the_middle]

Right, this is ridiculous. The average protein consumption in the study group was already 1.4. The entire reason to use whey protein is that it is a cheap source of protein, that can get you to the optimum of 1.6g/kg. Obviously the study group didn't see much of a result. Also, you called it a metastudy. It was not. This was just a normal study.

[@aufkeinsten7883]

I was looking for this. For me personally (74kg, pretty lean), eating ~115g of protein reliably through whole foods is just not something that I want to have to worry about - I just want to cook healthy, delicious meals containing a decent amount of protein and then just supplement with 1-2 shakes a day just to be sure. Telling someone in my situation (especially since I happen to be plant based and would have to very carefully plan my diet in order to get 115g of bioavailable protein) that "hurr durr basically it's just a 9% strength/muscle gain" is just dumb. I feel like the creator of this video actually might know all of this, but tried to twist this "meta"-study to make a clickbait-video out of this. The findings in reality: If you already have a HUGE protein intake (NOBODY gets 1.4k g/kg without trying to), more protein doesn't make a big difference The findings portrayed: Protein has a small impact. Either poorly produced or poor intentions, gosh videos like this make me angry

[@snoutysnouterson]

People so often ask me "does protien powder work?" this question is so annoying and foolish that my answer to them is "does food work?" Because it's just food people, it's just food.

[@Adrian16Z]

People aren’t understanding the question and study correctly. The study shown in this video shows a group of people that HAD already been getting enough protein from their regular diet. The study was done to show if there were any ADDITIONAL benefits from protein powder. The results? Yes about a 9% increase in strength, but there is a cap at which too much protein does not equal more gains. ( if you’re already getting enough protein, I wouldn’t turn to protein powder for extra strength, I would recommend creatine ) However, most people watching the video were probably wondering if protein powder worked as a supplement to protein. In that case YES, obviously. If you have a hard time reaching your protein goals from your regular diet, protein powder does work in supplementing your missing macros. It’s protein after all, your body doesn’t care where you get it from. Although, make sure you are still getting in a good chunk from whole foods, as they have other nutrients your body needs.

[@g13n79]

Facts∆

[@anishshinde1184]

Underrated comment

[@hititwithit]

You basically typed my response for me.

[@Nojintt]

Exactly. Note that the participants in the study were at already high levels of protein compared to general population. One note though... I shy away from creatine due to some research suggesting it could expedite hair loss (which runs in my family and would rather not speed up).

[@herbbowler2461]

I would recommend a plant based diet over extra protein. Good for strength. Great for indurance

[@JD37]

Dude from vid: Hey bro, do you even lift? Me: Do YOU???

[@fbkensarhd5279]

2 words.. Lean muscles.

[@JD37]

FB Kensar HD Idk. I didn't think of that. I mean, you might be right but he would have to have really lean muscles. He seems more like a cardio person or just someone who cracked the food code and is really slim (walking, manner of eating, etc.).

[@DocUnlock]

Hi J DC, lol... yes I do actually. I have been lifting since my late teens. I was overweight as a teenager so I took up cardio first and then resistance training later. During uni I was very much into increasing muscle mass/strength. I used to use protein supplements just because everyone else was. Now that I'm older, my objectives have changed. I'm all about maintaining good health for longevity. So in short, yes I do lift :p I might make a video in future about my journey

[@JD37]

DocUnlock Good to know. I was actually thinking of taking this post down altogether as it was written during a particularly glib phase that I have since halted. In other words, I apologize if I seemed rude. I've since figured out that if I wouldn't say something to someone in an elevator, I probably shouldn't say it as a comment anonymously. I appreciate your ability to shrug off my negativity and be civil. Here's wishing you the best of luck in the future.

[@DocUnlock]

All good J DC, no offence taken. I'm very impressed by your openness and maturity in that last post - you've set a new standard for KZbin comments imo! Wishing you all the best :)

[@pramujisinggihriyanto6901]

I am a home dumbell workout doer. I try to get 100 grams protein from food, but i just can reach 76 gram (from 2 meals). Total meal that day consist : 3 eggs ,(18 gram protein 350 gram tempe (66 gram protein) Piece of chicken (15 gram protein) Rice (4 gram protein) Cookies (6 gram) I seem that i still need a scope of Whey protein....

[@iPhone3GSCase]

That 9% makes all the difference

[@pranavsailor3394]

God made his face in BOLD Font.

[@holycoochini5705]

this comment has me on the GROUNDDDD

[@d.s9798]

😂😂😂😂😂

[@CaliGirl0328]

I can’t 😭😭😂😂😂😂😂😂

[@informater1583]

High protein food list kzbin.info/www/bejne/mHeWqYWKfNt0Y9E

[@KimseaKh]

🤣🤣🤣🤣🤣

[@SanjiKunTheLoveCook]

i'll be honest, i've been giving protein shakes a try this last month, and i have been working out 1 hour a day, 5 times a week. i'm not sure what to make of it, i mean i am in better shape, i did get more muscle definition and growth and it looks "faster" this month than it did the one before. though i'm pretty sure i've been consistent with the effort i've put into it, i feel like it helped at least to raise my protein intake without increasing the cal intake, which is a good thing on it's own

[@Amina-vj1ot]

make sure to give each muscle group a break for optimal growth!

[@alexmunga1885]

What shake you use

[@blafoon93]

One reason why I would recommend protein shakes for people that only train casually is the convenience. You do not need to keep as strict a diet to make sure to hit your protein needs every day and there are always going to be times where you will not be able to eat 30~60 minutes after a workout where protein intake is going to be best processed by your body. A professional athlete would prioritize their workout and diet over any other plans but as a casual you will not and you can get closer to professional results by using protein supplements to fill in some gaps. Of course nothing will ever make up for not doing the workout.

[@TeabagParty]

"only 9%" if this was a video game and a player had 9% more health or more damage, we'd call that over powered and unfair. It's a huge difference

[@paulmaloney2383]

who would ever thing the simple act of eating and going to the gym would be so complicated

[@mark.mazzarella]

I would love to hear more about the appetite suppressant effects as well as protein supplementation in the larger context of nutrition. I had always heard that it’s useful when cutting, because you’re trying to minimize caloric intake while losing as little muscle as possible. So by using protein shakes, we can eat less calories while still maintaining our protein intake. That said, this is all stuff I’ve heard from trainers/gym guys. I’d love to get a more data driven look at how it actually works.

[@grythm]

IMO, only potential problem with that is satiety - protein shakes are generally very low in terms of satiety-per-calorie compared to actually eating the same amount of protein.

[@MrWepx-hy6sn]

They are real in my experience but only for a short while. For me it works because I don't like having breakfast so a protein shake with some fruit and coconut milk gets me through the morning easy, but if I drink a shake after working out, there's no power on earth would stop me from wanting to eat a whole cow. I don't eat a whole cow, but the point is that if I'm very hungry, the appetite suppresant effect does jack shit and only works for a short while.

[@rockcaholic]

Higher protein based foods will make you fuller. I got 200G of protein with 2100 calories. My maintenance is 3600, its a thing

[@ZoeylaRose]

@@rockcaholic based on reccomendation values that would mean you are ~117 kg in bodyweight

[@terrafair3248]

Throw oats in the blender with a scoop of protein powder and make some oatmeal pancakes. Stay full for hours

[@SHNASTTV]

The amount of amino acids that the body actually needs (because not all souces are equal, nor fully absorbed) is underrated not overrated. Esp. For body builders or anyone trying to ADD muscle mass. It's nearly impossible to eat enough high quality sources of protein without a supplement. Also the benefits of high quality protein supplements with a full amino acid profile can't be covered in a discussion about muscle or strength alone. All of the body's hormonal and recovery, healing, fast loss, energy, and metabolism elements depend on getting complete Aminos. Which a typical diet no matter how "balanced" does not contain unless someone eats steak and eggs 5 times a day.

[@donkeypoison]

Nicely made. He definitly outlines what the study does NOT say. Maybe its also important that no one in the study trained less than 6 weeks.

[@MaxwellDjecoIII]

Looking out for a negative catch (*realizes there's none*) --- continues sipping

[@adamtanpahawa850]

😂

[@cormackeenan8175]

Why I started taking whey protein was, I found it had a significant impact on post training recovery, by the way I’m 60 years of age.

[@tonyc7940]

Awesome man 👌

[@MBravo-ki4vl]

Thanks. I needed to know that 😊

[@vanguardas9927]

the study did talk about increasing "strength"...this data/study is mostly irrelevant and useless for people who aim for hypertrophy and recovery

[@rocknrolla2426]

I drink a whey shake after workouts plus take BCAA before and during the workout. These things works.

[@wilsonator2008]

While there are certain advantages for protein powder consumption, it should be fairly simple to hit your daily protein targets with a balanced and varied diet including a variety of protein sources ranging from legumes to chicken.

It's not for most people. Most working adults simply don't have the time to make 4-5 protein meals a day. I mix protein powder with oats for breakfast, salmon for lunch, chicken or lentils for dinner and a shake before bed, if I had to make even more food instead of powder I would puke and it would take forever.

[@sunshineslowking5025]

9% is actually a lot more than I expected.

[@gazoakleychef]

great video

[@DocUnlock]

Thank you! I'm glad you enjoyed it :)

[@manmohitpalariya7591]

@@DocUnlock bro why you stop creating vedio... 🙄🙄🙄???

[@nafishayat1134]

Ah we need vegetarian protein powder from you hehehs

[@marcus_ohreallyus]

If your definition of "work" means getting more protein, then yes it works. If your definition is to build more muscle, then the answer is more complicated and dependent on other variables like sleep, hydration, stress levels, training and overall nutrition.

[@darkzerk7]

The fact is most people don't lift hard enough and eat enough calories + protein to ever build muscle mass. They will call anyone with even slight progress a "roider" because they are clueless. Building muscle is painful.

[@marcus_ohreallyus]

@@darkzerk7 I have to laugh when I see people saying they gained x amount of muscle in x weeks. It's a thing you measure over years, not weeks. If you have extra weight over a period of a few weeks, then it's fat and water.

[@darkzerk7]

@@marcus_ohreallyus Couldn't have said it better. People give up when they don't see results in weeks. Check again in 6-12 months. Most don't have the patience and quit.

[@kingol4801]

@@darkzerk7 Building muscle is painful? That is a sign that you are doing it wrong right here. Go get educated.

[@darkzerk7]

@@kingol4801 It's ok, you cannot even bench your own weight. Post here again after you have lifted for 10+ years and have physical results. Progressive overload and a healthy amount of discomfort is the only way to grow muscle.

[@bobafett979]

Ima say this now, a major issue with people that reside in high income nations (most being western nations) is that those places are usually the destination of people who originate from low income nations. With that movement of people, they bring their diet which is meant to alleviate hunger, not to grow our bodies. And so many people who come from those backgrounds (myself included) have the challenge of figuring how to not only build a diet that supplements my protein needs, but one that doesn’t use the artificial protein supplements.

[@rocknroll506]

Conor mcgregors fights that guys eyebrows for his comeback fight.

[@RyanNelson0402]

Bro. 🤣

[@bigboii1150]

Why u gotta do him like that

[@blackirontarkus3156]

Lmfao r.i.p. McGregor

[@sogekingfromsniperisland7033]

rocknroll506 conor loses

[@salty8785]

gassed out after 1 round tho

[@green303yup3]

Lovely video. Straight to the point, pleasing voice just hard facts, no talking around things. Keep up the excellent work!

[@BigdadiSixty9GTC]

9% financially is really significant. So for muscle i think it plays the same value. Significant. Pounding a protein shake daily baby 🤟

[@a.h.7536]

Great Video! :) I have a question: Why is it recommended for athletes to take 2.2g/kg if the benefitial effect is plateauing at 1.6g/kg?

[@channelforadifferentrecome6635]

Well it's rather simple, athletes simply have more muscles. It's just more amount of muscle needed to be repaired. Also more frequent training. If you work out between 2-4 times a week it's a huge difference in how many times you've broken down a muscle.

[@a.h.7536]

@@channelforadifferentrecome6635 Thank you, sounds right!

[@ra_.j17]

Your channel is very underrated. Keep up the amazing work!

[@DocUnlock]

Thanks for the support Rajvir! It makes me happy that you are enjoying my videos :)

[@udayaai]

"confused the muscle by eating 5g/kg to maximise gainzz" -Albert Einstein

[@unolowmanta7508]

5 grams of what. And how does that confuse the body

[@garrickwally8820]

I'm from India, where we eat a carbohydrate based diet. Daily protein intake of some people don't even reach 0.5g/ kg, for such people and those who do regular workout at gym, supplementary protein intake is kinda necessary

[@jayman6905]

Depending on the brand, it's more cost effective to have a shake than say red meat or chicken breast, but only as a supplement and top up that protein intake or after a workout

[@weekendwarrior8179]

"Hey bro, do you even lift" 🤣😂😭

[@brentpop12]

Shit cracks me up everytime when I see that quote 😂😂😂😂

[@informater1583]

High protein food list kzbin.info/www/bejne/mHeWqYWKfNt0Y9E

[@philipshaji564]

Lol

[@sophiagarcia3687]

Yea buddie

[@lachiefraser6394]

Me: *instantly goes and makes a protein shake*

[@factsugesto]

kzbin.info/www/bejne/a16Qq5KfiZt_mNk

[@mabXgod]

I am curious about the effects of protein shakes for people who don't exercise at all or for people who only do cardio. I was told in the past that having protein shakes without exercising turns the protein into fat, so it would be good to explain in greater detail how protein words. Great video. Thank you

[@mabXgod]

@Anna Marfa it does thanks

[@Abhishek91377]

A little correction...only lifting weights is narrowing it tbh, calisthenics, and even cardio does work our muscles.

[@algirdasltu1389]

Its just a major ingredient of food in powder form basically.

[@esotericknowledge111]

My friends sister used to workout and have lots of different protein shake flavours like chocolate, banana, cookie dough etc and me friend used to smoke weed and make protein shakes from his sisters protein batch and yes it did make him fat within like 3 or 4 months he was kinda chubby not like fat fat but yes he gained fat and when he cut the protein shakes off he lost all that fat within 2 or 3 months was back to what he used to be.

[@kingol4801]

Important information to note: Even if you don’t exercise and leave sedimentary lifestyle, eating enough protein to maintain muscle is still important. So, even if you don’t exercise, eating some (more) protein is better than eating no/less protein. Even if some of it turns into fat. But it is still better eating protein that 80% turn into fat than eating carbs that 100% turn into fat

[@eternal_dread666]

The best thing about whey protein is that u get 95% protein without added carbs-fats unlike chicken breast/beef which is amazing on fat loss diet. U can save those calories for other foods. 30g of protein powder is about 100 kcals which is nothing

[@stevewildeagle965]

Yep allot easier than consuming the same amount of solid protein, but damn those farts.😂

[@seansean3565]

Relatable mate😸

[@petar6arj271]

Oh yeah those winds are devastating

[@MacLaw3084]

Steve Parker try ginger capsules. Take 2 with every shake. And if you're lactose intolerant take lactaid as well.

[@trulygreatful5253]

Hehe!!!😀Y'all funny!!! 😂😂😂😂

[@alexunlv]

ISO 100 - no such issues.

[@lukebeltrand3847]

I guess my only beef with this is the control group was getting enough protein through normal diet, which is very abnormal for avg population which is well below avg protein consumption. Would be very interesting to see a study of poeple who consume under the reccomended amount vs those getting to the right amount with protein shakes.

[@jonniefast]

huh?!? a simple 7-8oz peice of chicken has plenty of protein content, 3-4 eggs for breakfast & youre good to go for the entire day i might be in debt and buy groceries on credit but i can guarantee i wont miss my daily vitamin/protein intake

[@Bramble20322]

@@jonniefast Most people's diet consist mainly of starch, sugar and fat, and 220g of chicken is a big piece compared to what most people eat daily.

[@lomicwind]

@@jonniefast 225gr of chicken plus 3-4 eggs ? That's closer to my weekly protein intake in reality.

[@elephantwaffle5612]

@@jonniefastI agree it’s very realistic to get the right amount of protein, but that doesn’t change the fact most people dont

[@mikelewicki1557]

That’s sad. At least three eggs in an omelet for breakfast everyday for me. And that’s just the start

[@correctpolitically4784]

What I'm seeing here is strength training vs hypertrophy and the protein requirements for each really. You can't build muscle without protein but you can train a nervous system. But what I'm seeing here is an underlying cap as to how much protein you need for that 9% gain

[@davidwood2387]

I don’t need artificial sweeteners , it’s supposed to be for your health . They should use real sugar at a low amount . So I stop using protein powder , until I can get one with real sugar .my muscle mass is still going up . With other protein foods .