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

[@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

[@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

[@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.

[@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

[@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 ❤

[@RalphiesFishsticks]

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

[@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!

[@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

[@esidisi732]

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

[@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

[@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 🤷‍♂️

[@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!!!

[@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.

[@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.

[@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.

[@lowsvagyok]

As someone who's daily protein intake is

[@ramonbs6075]

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

[@larrymtz83]

if u weight 27kg..

[@M1sterBruh]

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

[@larrymtz83]

@@M1sterBruh 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

[@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.

[@kunalkashelani585]

Since their average protein consumption before supplementation was already 1.3 g/ kg of body weight, no wonder supplementation didn't help them much! I bet it helps a lot to a person whose average intake is far lower.

[@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

[@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

[@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. 🤘

[@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

[@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.

[@sudhirpatil6240]

*3:25** Here is Catch*

[@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.

[@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....

[@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.

[@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.

[@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.

[@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.

[@mysteretsym]

drink milk

[@Kevin-ch8fu]

@@mysteretsym 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]

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

[@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

[@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

[@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

[@paulmaloney2383]

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

[@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

[@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 :)

[@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....

[@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

[@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

[@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

[@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.

[@PrawnDog420]

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.

[@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.

[@mysteretsym]

@@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

[@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

[@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]

🤣🤣🤣🤣🤣

[@louis14367]

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

[@Vanexelfan3137]

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

[@fbkensarhd5279]

2 words.. Lean muscles.

[@Vanexelfan3137]

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

[@Vanexelfan3137]

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 :)

[@green303yup3]

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

[@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

[@sac1arknexus]

Thank you for spelling this our in 'real terms'. While I do supplement with Protein, this is really the first demonstration of what you COULD achieve, and confirmation of the 'plateau' effect. I understand the benefits of resistance training and do participate in this regularly, but the number of times you see 'increase your protein intake' and you WILL achieve lean muscle mass, is quite startling.

[@MaxwellDjecoIII]

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

[@adamtanpahawa850]

😂

[@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

[@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

[@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.

[@sunshineslowking5025]

9% is actually a lot more than I expected.

[@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

[@alexandrosalexakis7595]

Really fun and easy to watch I think you'll have a big growth. Really high quality video

[@DocUnlock]

I'm glad you found the video enjoyable. Thank you for your support!

[@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.

[@hhfbko]

The video starts at 3:23 thank me later

[@kuddybeef777]

Was looking for you. Thank you timestamp guy

[@rahiljogani4825]

Thank you.

[@angelmejia6116]

Not all heroes wear capes

[@raghav23]

thank you

[@universate5332]

aiman abdullah. Lebo name if i ever saw one. Maybe palestini or jordanian allahu a3lam

[@jimbolic0809]

I was glued to this video. Thanks for the information. Very easy to digest!

[@huracan200173]

For me, it's not about that 9%, it's about getting enough protein during my day. It's hard using food only to even get to those 120g protein per day. A 25gr shake makes it FAR more easy.

[@nerdsnerdic3653]

100%

[@benmjt]

The video literally said you're probably getting enough. Am I going crazy here. How are so many people missing this.

[@huracan200173]

@@benmjt it depends on your diet. I weight 75kg. So the "ideal" for my weight would be around 120g of protein per day. That means around 400-500g of chicken breast for example. That's too much to eat for me. It's easy to lower that by adding a protein shake at breakfast for example. You don't have to eat AS MUCH that way. And besides, that example is with chicken breast which is one of the best protein sources available. If you're eating beef it's even worst. Imagine if you want to eat pasta one day instead of eating meats on every meal... So for me, one protein shake makes sense.

[@tamara.mw.]

@@benmjt Adding to what Javier said, not only is it not recommended to eat meat every day, there's also vegetarians and vegans. And although you can get enough protein from a plant based diet, it's significantly harder to reach the required amount and you need supplements if you lift.

[@baitreview]

@@benmjt he said it's enough for normal people. Normal diets 100% DO NOT have enough protein to build muscle

[@FromTheWombTotheGrave]

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

[@AKBrody]

When you want to calculate the amount of protein needed to hit the upper protein intake limit for serious athletes, it’s just your body weight in pounds.

[@geraldfriend256]

True.And to me that's too much but if you are hitting it hard it is perfect .

[@eyuelzero]

Only 1.7k subscribers? Dude you deserve a a thousand times more! Your videos have such high quality and I've found them very useful. Please continue making videos ♥️

[@DocUnlock]

Thank you! I'm glad you're finding my videos useful. I'm taking a short break but I'll be back with new videos in July :)

[@lilyoyo77]

@@DocUnlock he has 200k plus after 3 years now

[@Money-talking]

Got it down to a science doc. Great informative content, efficient delivery and directly to the point!

[@informater1583]

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

[@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.

[@kunalkashelani585]

Main point: their average protein consumption from daily diet was already 1.3 g/ kg, which is a lot.

[@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.

[@lachiefraser6394]

Me: *instantly goes and makes a protein shake*

[@factsugesto]

kzbin.info/www/bejne/a16Qq5KfiZt_mNk

[@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

[@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.

[@KX5Kat]

I do recreational track sprinting, which includes both weightlifting and plyometric exercises such as sprinting itself. Without sufficient protein, not only do I feel exhausted, but I'd be training with excessively sore and stiff muscles, which is the fastest way to get injured when doing high-intensity training. What he left out is the absolute critical importance of hydration. Without enough water, your body can't build muscle either.

[@winterforest2765]

I'm in love, or am I inspired?? I love the area of sports medicine and nutrition ❤️

[@informater1583]

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

[@prateekyadav9811]

Right? It's very interesing. Even the whole science of muscular hypertrophy anf strength gains and the nuance between the two.

[@stevenkunkle3857]

Definitely interested in the effect of protein shakes on cardio

[@factsugesto]

kzbin.info/www/bejne/a16Qq5KfiZt_mNk

[@PROPAINZERO]

You'd be wasting your time and money if you're just using it for cardio alone you're better off just using creatine and a pre workout for all that

[@srs6461]

@@skiddybipbop6844 What if you’re fat?

[@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.

[@basketballforce]

As an average Joe, I work out 4 times a week. My problem is I have a sweet tooth and usually I lack the discipline in the kitchen to be fit and lean. However, when I get on a lower carb food regime and I drink 2 protein shakes a day, one after workout and one in between means (usually lunch and dinner) I find myself not even wanting anything sweet, not craving some fast carbs. For me, I find the higher protein intake beneficial. Because the protein helps the recovery after a hard workout it helps me drop the sweets and the excessive amount of carbs that I'm usually craving. BUT in my honest opinion, if you are NOT working out and you eat whatever junk you see - the protein shakes will do next to nothing for you.

[@madhunter6420]

sweet tooth bruh tf why would a tooth be sweet. Ik what it means but english weird af

[@luckygx7892]

Spoiler: Yes I gave you instant a like

[@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.

[@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.

[@neilduncan6645]

Oats and a whey protein shake in the morning with about 30 to 40g of protein powder for the shake. Do not use the instant flavoured oats either as it's full of excess sugar. Make sure you use whole milk in your porridge . Add oats to your shake and then you are really having a meal in a shake roughly 400 kcals from shake and probably 250 to 350 kcal in your porridge. Do this five times a day and you are on your way. Also throw in the usual for your supper a bit of protein fast or slow carbs depending on if you have adequate protein in that meal and some fibre obviously. Also use casein protein at night and also throw some oats in as well so you will get the max benefit while toes up. If you can handle it throw in a glass of whole milk and you have the best of both worlds. Oats can be topped with banana or cinnamon and even peanut butter. I'd recommend actually peanut butter in 2 bowls of your porridge, that way you get extra protein in your your shake. Also handful of peanuts at regular snack intervals and boom boom boom you have put the food in your tomb. Leans you down as well even if you don't lift so you will actually look and feel better. Think of this Proats, Proats and more Proats. Not one person you will ever hear say oats are bad and they are a natural slow release carb as well for hardgainers/ectomorphs. Just thought I'd add this in case people struggle with what to eat and that. Oats are a cheap and efficient way of maximising carbs and satiating yourself so you are not hungry or losing muscle. Oats can help gain the right kind of weight as well as keeping it lean. For bodybuilding it's more of full time occupation and not to mention the steroid use in bodybuilders and powerlifting for that matter. Hope this helps.

[@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.

[@GeorgeFlippin]

"Hey Garth, you can make gains using more protein." Garth: "No way!" Wayne: "Whey!"

[@cadencev5572]

HAHHAHAHA

[@dutchrookie7556]

I'm a pretty fanatic mountainbiker & long distance rider. With a healthy diet & protein shakes my recovery goes not only faster, but i also notice that my gains in muscle power delivery is much better compared to when i dont take a protein shake. It's an aid, not a solution to a unhealthy diet🫣

[@vm8084]

I would like to know more about the effects of protein intake in recovery after cardio. By the way, thank you for the video, it was very informative.

[@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

[@robin212212]

why would anyone think just drinking more protein without working out would increase muscle mass?

[@ilostmyiphone1128]

Yeah i too thought that it was stupid for him to say such a thing 🤣

[@ilostmyiphone1128]

Yeah i too thought that it was stupid for him to say such a thing 🤣

[@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

[@kossitete8891]

Extremely well explained. Thanks for backing it up with data and examples. You definitely deserve a 5 star! Because of that I am subscribing

[@rohbot1401]

I didn't knew the sub count then but while I was watching the video I estimated it to be near 2-3 million Edit: Content is pretty good tbh

[@DocUnlock]

Thanks for your support!

[@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.

[@cesarandrade6843]

There's always a contradictancy over real food or protein supplements. In my opinion do whatever you know that works for you and dont waste time listening to other opinions that work for certain people. And also keep in mind that companies might lie about their products...as i always say "the smart will always live off of the stupid"...

[@MrRamchandranaik1]

i use it for recovery, works like a charm all soreness is gone after a good night sleep

[@NB-sq7ui]

That's more down to your sleep and diet then protein powder..

[@MrRamchandranaik1]

​@@NB-sq7ui naa I tested it on and without protein, and with protein, I had faster recovery speed and less soreness and fatigue, and when I added mobility to the mix after some time, the recovery speed up more, but I do agree sleep is also important, for athletes they take special supplements for sleep like magnesium zinc combination or more advanced and expensive cbd products to increase recovery, I use ashwagandha to control cortisol levels and sleep I did go through chest infection and was weak so may b the effects were more pronounced and i could keep tabs on my body strength levels Disclaimer: please ask a doctor b4 taking any medication

[@mainstreetsaint36]

@@NB-sq7ui It's a combination of the two. Sleep does do the job of body repair. The protein in the shake gives extra material for a more complete job.

[@ishanmisra7472]

Whey Protein is extra. You still have to consume natural protein. Whey Protein is only for filling up the gap which your body needs.

[@massimopascuzzi8870]

Ishan Misra this makes literally zero sense

[@19841mlee]

Supplement not replacement.

[@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)

[@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.

[@maxalvarez9141]

42 likes and 0 dislikes props to you sir. Great video.

[@DocUnlock]

Thank you Max!

[@TheMylittletony]

For almost the entire length of the video, I was under the assumption that the study had people lifting AND eating protein. Ofcourse you're going to gain more if you lift. Eating protein supplements without working out is like filling up your gas tank without actually driving, and then asking why it won't go faster.

[@shutdahellup69420]

Exactly

[@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 .

[@andrerollin645]

4:26 … No wonder … what is that statement … shake to replace exercise, not the point of the video at all, everyone already know that !!!

[@DocUnlock]

My point is that, in terms of priority, it is essential to get nutrition and training right before reaching for protein supplements. Supplements won't do the work for you.

[@informater1583]

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