How to Individualise Protein Intake for Muscle Growth

[@FlowHighPerformance1]

Hi all, A subscriber (Dori Lahav Waisberg) used this information to create a free protein calculator which you can find here protein.dorilahav.com/ With this calculator, you can input your weight, sex, body fat, and diet type to get a custom minimum protein recommendation!

[@dolahav3007]

Thank you for sharing my calculator! I hope people can find it useful 😊

[@namangoyal3734]

the reason for vegans showing the same result is that vegans eat much more variety of stuff with protein so their total amino acid count goes up to the threshold needed for similar muscle growth instead of more protein they need to get better protein powder for supplementation which is a combination of multiple vegan protein sources.

[@PhunnyBeeziness]

Thank you

[@FlowHighPerformance1]

Naman Goyal - yes, I assume that is the primary reason for such results 👍

[@小梁-e4l]

@@dolahav3007 Hi Sir, will you able to share the formula of it. I would like to study it. TQ

[@pokinacha]

What this explains is that those with higher body fat don’t need those extra calories of protein and so it’s easier to be in deficit increasing their fat loss and getting closer to body goal. Cheers mate. Good info.

[@FlowHighPerformance1]

Exactly right 👍

[@generalmgr7729]

@@FlowHighPerformance1 With respect to caloric deficits, wouldn't those with high(er) bf want to sustain protein intake @ 1g per every lb (or 2.2kg) of LBM (key word is lean) and decrease fats first since fats contain over twice as many calories per gram as protein as muscle mass is metabolically more active than fat? This kind of suggests the PSMF diet but that's a whole other conversation.

[@FlowHighPerformance1]

Ideally yes. But in the real world, I tend to preference whatever diet strategies provide the best adherence. This may sometimes mean consuming slightly higher fats for a little more diet flexibility 👍

[@liquerinfrnt]

@@generalmgr7729 there is a minimum amount of fats needed per day for healthy hormone production, so you can't just cut out fats to increase a caloric deficit

[@awesomesauce3110]

No! JHC where u find this bro science nonsense!

[@supersonic9599]

Too many people on KZbin saying stuff like 3x your weight in protein a day with no science to back it up. Everything you say is backed with science, it's so useful for people starting gym to know they don't need like 180g protein at 60kg bodyweight. Good stuff.

[@FlowHighPerformance1]

Cheers 👍

[@remi4590]

This is so fuc***g smart and well explained. This channel is unbelievable

[@alksdng97834y]

By far the best fitness information source I have come across

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@Kitica95]

Agreed. Most of studies done on lifting are bullshit( badly planned and badly executed), this guy finds the few good ones and gives good infomation based on that.

[@Zero_Zero_Zero_Zero]

Thanks for this. Appreciate the effort and the sensible explanation. You're basically the un-clickbait channel, and that's worthy of respect.

[@FlowHighPerformance1]

Glad to hear it 👍

[@Floxxoror]

I weight about 100kg at 1.77m height and I already had the idea, that my excessive fat doesn't need extra proteins. So I calculated how much i would weigh at BMI 25. It is about 78kg. So I took 80g*1.5/kg/d*80kg=120g/d. Following your table it is 100kg*1.2g/kg/d=120g/d. The calculator, using the US-Navy body fat method(31% for me), told me... you guessed it 120g/d. Feels good to be correct once in a while :-D

[@FlowHighPerformance1]

Nice one! Sounds about right 👍

[@kishorekumar624]

but do you see changes in your body when you take this amount oo protein acc. to lean muscle mass?

[@keppycs]

@@kishorekumar624 probably not since all the fat would still be covering it up

[@pustekuchen2320]

Fantastic content: Science based, easy to understand and straight to the point! Thanks mate!

[@FlowHighPerformance1]

Cheers, no problem 👍

[@def5100]

a high protein intake also includes your body working harder to break it down and since, breaking down food is a slow process it takes the calories from the fat in your body, so doing a high protein intake and then starting working out will make you loose fat super fast and reliably, i went from 30% BF to 15% in a VERY slow but steady year of progress

[@Messup7654]

So how does high calorie diets play a role I. This more to breakdown or uses more calories to breakdown or breaks down fat slower or faster??

[@def5100]

@@Messup7654 if you eat more protein at "maintenance" and less fat or less carbs, dont matter really, then you will loose weight because your body works much longer on breaking down protein, so it will use more energy on it, so at your "maintenance" you are actually in a deficit

[@DJindo91]

@@def5100 Deficit can occur either you cut down ur daily intake calories or burn more calories. So, if u r on maintenance and you are working out + cardio you are actually already on deficit state.

[@TwiddleDeThumbs]

Great vid. Would have been interesting to see what the minimum required protein intake is for muscle retention when you enter into a calorie deficit, and how that minimum changes based on the severity of the deficit. Keep up the good work!

[@FlowHighPerformance1]

Good question. I plan on making a video on how to retain as much muscle as possible during a deficit at some point 👍

[@DcTrimwb6bc]

You can actually not only maintain but also build muscle while in a caloric deficit as long as you eat enough protein and workout. The amounts are slightly higher than if you were bulking and increase the lower your body fat percentage gets as you're losing weight.

[@kunalrathore528]

@@FlowHighPerformance1 plz make a video on this asap

[@TRK--xk7bb]

@@FlowHighPerformance1 Highly interested in that specific topic. Move it up the schedule please!

[@savseksavsek8785]

@@FlowHighPerformance1 please do it

[@zirak21mistry]

Clean and to the point information every single time. Learned and implemented a lot from your content. Keep it coming, Dawg!

[@FlowHighPerformance1]

Cheers, glad the content is helpful 👍

[@naijaman6639]

Wow! Thank you so much for this. I have been looking for information on this matter, being someone with insulin resistance and 25% body weight, so I am thrilled that you have covered it. With the standard advice, I was consuming too much protein, and my blood glucose kept rising.

[@FlowHighPerformance1]

Yes, the standard recommendations are not universally applicable 👍

[@andersonanderson1525]

For vegan, there are 2 factors that determine protein quality, first is Amino acid score and second digestibility, both are inferior to animals source, but as long as u eat protein from different sources (legumes, nuts , grains and seeds) which is normally we do, the first factor is nearly negligible and we can get the essential amino score of 1 , so this leaves us with 2nd factor, digestibility which plant foods tend to have 5-20% lower digestibility than animals souce, for safe, i would assume 15% inferior, add those to 1.6g/kg and u get 1.85g/kg , this assume full vegan, for lactoovo vegetarian, might be 1.7g/kg. Fyi, lower digestibility doesnt mean vegan source are inferior, it is just that vegan source are high in fiber which we need so much for health, the vegan isolate protein have a 95-99% digestibility which is equal to animals source. For vegan, dont worry, that is a good choice. Just add 10-15% on top of normal protein requirement.Ignore those that tells u need 50% more protein on vegan Thx

[@FlowHighPerformance1]

well summarised 👏

[@Celebrimbor965]

Just don't be vegan

[@Username73278]

​@@Celebrimbor965 why?

[@lmdoinraysmom]

@@Username73278 cause its dumb

[@FrodeFalch]

I dont get how a adult male can be vegan. Your choice of course.. just so hard to imagine

[@lemsx1]

This is the way that information should be presented. Bravo. Amazing analysis and amazing charts.

[@FlowHighPerformance1]

Glad to hear it 👍

[@reconteam91]

Omg talk about timing, last night I was debating if I had to eat another chicken breast sandwich even if I wasn't hungry. I always thought it was 1 gram per pound of body weight so I was trying to reach 180 grams of protein every day. According to your chart I just need 123 grams. That saves me time eating and money on food/protein shakes. Thank you!

[@FlowHighPerformance1]

Yes, there is probably not much additional benefit to consuming 180g / day 👍

[@tobyh3681]

To be a little more specific, it should be 1 gram per pound of targeted body weight. Good info for hard gainers.

[@flashfan1122]

​@@tobyh3681 ohhhh so not 1 gram per pound of current weight but target weight instead? I'm 165 and trying to get to 150 pounds

[@tobyh3681]

@@flashfan1122 You can do either, but many of the pros on the subject recommend target weight.

[@gamechip06]

​@@flashfan1122 I'm 151 and trying to get to 165 😭😭😭

[@johnnydang8138]

Thanks for making the chart easier too read!

[@FlowHighPerformance1]

No problem 👍

[@enjoythepresentmoment4476]

Exceptional video. Thanks a ton for possibly the video with most clarity on this subject in youtube as on date :) Have been searching for this holy grail for close to an year and today I got my "clear" answer after seeing your fabulous video. Great job. Thanks once again for this amazing video. Love the way you break it down into simple points and amazed at your clarity of thoughts and expression. May the Universe bless you with the best of everything

[@FlowHighPerformance1]

Glad you found the video useful! Thank you for the kind words 🙏

[@sravans149]

There’s also another factor : Pre resistance training diet You need more protein to bring out the stimulus I started out with 180g of protein @ 92kg bw 18% bf Now I’m at 225g @ 105kg 22% bf And I physically feel weaker if I go below 200gs

[@jeminpatel5710]

thank you so much mate for providing so much value and education in a single video

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@jimbojimbo6873]

No worries

[@ibnzuhr8722]

Very concise explanation with great information. Gained a subscriber.

[@FlowHighPerformance1]

glad to hear it, welcome 👍

[@rishishah887]

Amazing information. Really fun watching your videos. Thank you soo much and keep it going. Legend

[@FlowHighPerformance1]

No problem, glad the videos are helpful 👍

[@leonardoaraujo8364]

This channel is Gold. I am a living example this calcs are ok. I've been eating 1,4 a 1,5g/kg and the muscles are comming. General indication I read was 2g/kg but I didn't get there and It is still fine.

[@FlowHighPerformance1]

Nice work, keep it up 👍

[@wocket42]

plant based vs. animal based: 1) soy is the most complete, so a 100% soy protein diet will show the least difference 2) even with non-soy-based protein diet vs. animal based diet, the differences will get smaller the more protein you eat. Say at 3g/kg the difference will be minimal, but below 1.5g/kg non-soy-based is will be significant.

[@danielcastaneda7366]

I would seem to me that simply applying the original calculation to relative lean body mass instead of total bodyweight, would be the most accurate method of getting the minimum requirement threshold and beyond. No need to account for sexual orientation or how much body fat you're carrying because lean tissue will weigh the same regardless if it's male or female.

[@FlowHighPerformance1]

Yes, that is the most accurate way. The issue is that it is much more difficult and impractical to calculate lean mass. It is quick and easy to scale protein relative to bodyweight 👍

[@ahmademad9696]

Very well-made video with data to support your info and well explained

[@FlowHighPerformance1]

Cheers, glad you enjoyed it 👍

[@Fried21]

Owesome, as always! ❤❤❤

[@yashwantpatel3974]

I just opened KZbin to search exactly this topic and bang here you are

[@FlowHighPerformance1]

Perfect timing 👍

[@alanobrien9362]

Disappointed to see that age as a factor was completely ignored. As an older lifter , in my early 60s, my understanding is that our ability to metabolise protein significantly diminishes with age. However, there seems to be negligible guidance on how much us older lifters should boost our protein by to compensate.

[@FlowHighPerformance1]

I haven't seen evidence about this phenomenon before. Therefore, I don't know what the recommendations would be fore older lifters unfortunately 👍

[@alanobrien9362]

@@FlowHighPerformance1 I really appreciate you taking the time to get back to me. I got the info from a KZbin channel called fit and 50. The guy on it cited a study but he also said the research on it was very limited. I follow a lot of exercise channels and have never seen it referenced anywhere else, including channels that specialise on older lifters. Many Thanks

[@FlowHighPerformance1]

Interesting. I haven't looked into this topic in much detail, but I'm sure there are a small number of studies out there 👍

[@Mohamedelattar24]

This video is a treasure ❤

[@eileensolim]

Thanks for all this helpful information. ❤

[@FlowHighPerformance1]

No problem 👍

[@richardpro8927]

Wow .... amazing and to the point information ℹ️❤️

[@FlowHighPerformance1]

Glad you liked it 👍

[@utsabbhanja0193]

Very helpful detailed video. Appreciate your dedication brother. ! Underrated channel, one of the most useful articulated helpful fitness channels out there! 100k soon!

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@deadliftalot]

What do you think of milk and dairy , some say it will lower your testosrone and kill your gains , is this true or just a myth

[@FlowHighPerformance1]

with that logic, whey protein will kill your gains..... definitely not true. For future reference, if anyone is claiming that a specific food group is must be included or excluded from a diet, they are most likely spreading false information. Furthermore, hormone changes within the normal physiological range have little impact on muscle growth. This only becomes a more important consideration when discussing anabolics 👍

[@deadliftalot]

@@FlowHighPerformance1 nice , cuz i love milk but ever since i heared it lowers testosrone i been trying to cut it out , thankfully now i dont have to worry much. Thank you for the answer :)))

[@De_Futura]

@@deadliftalot it depends on what milk you are consuming. Prioritize grass fed milk.

[@cowill8674]

Love this channel 👍🏽

[@FlowHighPerformance1]

Glad to hear it 👍

[@yungjuggler]

Good video!

[@FlowHighPerformance1]

Cheers 👍

[@laetitia2408]

Very good and realistic analyse, thank you 🙏

[@FlowHighPerformance1]

No problem 👍

[@DCLOVESGOD365]

It’s 0.8-1 gram of protein per pound of bodyweight, for example I’m 165 Ibs so I’ll have to eat about 132-165 g of protein per day, I usually eat more just my preference but that’s just a good baseline.

[@courtneycarrington]

You obviously didn’t listen to the video. Not eating protein for stored body fat.

[@kevinkelly8684]

This is explained really great

[@FlowHighPerformance1]

Glad to hear it 👍

[@drv3973]

I'm sorry but who the fuck are you??! This is brilliant. These vids are nuanced and detailed but with an economy of words. Every idea is expressed clearly. Final score of 11 out of 10.

[@FlowHighPerformance1]

Glad to hear you enjoyed the video 👍

[@andre47337]

The Vegan vs Omnivorous diet only equals out bc it was soy protein the absorption % of many plant based protein is below 70%. Not all protein intake is made equal, thats a thing to keep in mind

[@FlowHighPerformance1]

possibly 🤔

[@YoncaYüce-m5f]

Great work!!!

[@FlowHighPerformance1]

cheers 👍

[@TheDudeGuyBroManPerson]

For those confused and in need of help: 1kg ≈ 2.2046lbs 1.5g/kg ≈ 0.68g/lbs

[@Schniebel89]

12:58 Can you calculate one in Chicken Nuggets per BigMac in bodyweight for your American viewers?

[@FlowHighPerformance1]

😂

[@adityarao2134]

This could be condensed to grams of protein/lb of fat-free body weight. Based on the table (13:00) this is around 0.84 g/lb fat-free body weight. Is this minimum for an optimally anabolic state (just at the point of diminishing returns) or a maintenance state (how about maintenance during a deficit)??

[@FlowHighPerformance1]

This is around the minimum for an optimal anabolic state 👍

[@harmandash7147]

I also depend how much protein powder u can consume without getting diarrhea or any other stomach issues....

[@samik83]

Many videos and calculators put mine around 170-180g which seems a lot for my weight 85kg. And this would give me 127g which feels much more reasonable. Honestly don't know what to believe but this seems closer to the truth.

[@FlowHighPerformance1]

I think protein requirements are often overestimated. 127g seems more likely in my opinion 👍

[@kevalnakar9857]

This is excellent ❤ , subscribed ❤

[@FlowHighPerformance1]

Thanks and welcome 👍

[@brianbarajas2948]

Good stuff. I always wanted a better way to estimate ur protein. Thank you

[@FlowHighPerformance1]

No problem 👍

[@herbertvonsauerkrautunterh2513]

Protein should be taken with fat as that triggers bile to breakdown fast which also helps break down protein for better absorption rather than it turning into glucose

[@pixums]

Great video 👍🏾

[@FlowHighPerformance1]

Cheers 👍

[@CrusaderGabriel]

This video saved my head from paranoia I was taking the most general guideline of 2g/kg which led me to believe I had to eat 190g of protein daily, was really losing my head as rn my goal isn't that much muscle gain but fat loss (while maintaining muscle) and was starting to eat way over my maintenance everyday which is the opposite of my goal... Since I am sitting around 29-30% bodyfat look like i should do just fine with ~124g of protein everyday, this way I should only focus on minimizing carbs (which a doctor advised me) as hitting protein will be super easy now (and eat -500 calories everyday)

[@FlowHighPerformance1]

Exactly right. Glad the video was helpful 👍

[@megajatt123]

U will lower your tdde and lose a lot of muscle mass even if u supplement with adequate protien, if u do the daily calories restriction route. Waterfast cycling will get u the best fat loss and fast too, with minimal loose skin.checkout dorian wilson's videos on the topic.

[@Akgamestar137]

I weight 242 with 33.6 BMI. I suck at math please Im begging help me bro?

[@magebro01]

​@@Akgamestar137 If no one answered your question...since you are such a high weight and bmi, the major factor is lowering your carbs. What is the weight you want to be? Since you used lbs, multiply that number by 0.6 or 0.8 in your calc app. Pick the answer which is easier for you too eat without difficulty.

[@wocket42]

High age also has an influence as the Leucine trigger level for muscle synthesis increase. Means you need to get more leucine for the same skeletal muscle synthesis by either eating more protein in general or by adding a bit of leucine to mimic the former.

[@pasqualeconvertini4083]

Great video! One question which would also be useful to answer is: is there an effective advantage in muscle growth by reaching the recommended daily protein intake every day or is it enough to get it only in the training days?

[@FlowHighPerformance1]

Good question. I would say everyday since muscle growth is a mukti-day process 👍

[@Nsatiro]

quite cool, your channel! im in!

[@FlowHighPerformance1]

Welcome 👍

[@lovemanga98]

I lost weight, reduced my BMR, bf% but also my muscle mass. How to reduce all those other things and yet increase my muscle mass?

[@FlowHighPerformance1]

I Plan on making a video on this at some point in the near future 👍

[@unstoppabledoris]

I just calculated myself... I am 28F, 171lbs (5'0") My BMI is 33 and I am 50% body fat 😢 That fifty really hit different

[@dasshrs]

Wish you good luck!

[@PersonaofWill]

​@@dasshrsCute pfp

[@dasshrs]

@@PersonaofWill thanks) the girl is from spy family anime)

[@PersonaofWill]

@@dasshrs i heard about the anime but looks cute especially the chibbi girl

[@gonzayare]

It's a better example the assessment of protein intake requirements for a individual with 100kg of body mass and 35% of body fat vs 75kg with 12% of body fat, its 65kg of fat free mass vs 66kg so even if the morbidly obese individual weighs 25kg more he would need around the same amount of protein while doing resistance training with maximum around 150-160 grams. If the obese guy takes regular recommendations he would be pushed to take around 200 grams of protein every day without any significant improvement on his health by doing so.

[@FlowHighPerformance1]

Exactly right 👍

[@_Yep_Yep_]

This is something often misunderstood that you correctly noted. You can really see it go off the rails for daily caloric intake for an obese person trying to cut, where they are programmed at slightly below their obese weight for deficit but very likely should be steered closer to target weight calories. Lean target weight, in other words, should be where the protein/macros should aim at then dial each person in with individual nuances.

[@robertleroy9043]

Random question; do you use V-bar rows for hypertophy? They receive really bad reputation lately from the biomechanics people as the ROM is limited and line of pull not the best for the lats. Ain't it better to use two free-moving handles to avoid this?

[@FlowHighPerformance1]

Yes, I very much enjoy v-bar rows. I haven't seen these opinions, but it may well be better to use separate handles 👍

[@dr.mohamed2627]

Very nice topic but what about body recomposition best protein ammount

[@FlowHighPerformance1]

Same as protein intake for muscle growth 👍

[@dr.mohamed2627]

@@FlowHighPerformance1 Thanks alot

[@halien9082]

Can you make a video about side effects of having too much protein, e.g. kidney damage?

[@FlowHighPerformance1]

I don't know enough about this topic to make a video unfortunately 👍

[@gabm9376]

Hey amazing video , what editing software do you use to make your videos ?

[@FlowHighPerformance1]

Microsoft PowerPoint 👍

[@Dippa1991]

I have a question, do you build the same amount of muscle with higher body fat as opposed to lower body fat?

[@FlowHighPerformance1]

Good question. Most likely, you can build the same (or possible more) muscle mass with a higher body fat compared with lower 👍

[@pbx7257]

@12:58 Thank you for converting minimum protein recommendations into American Freedom Units 😂🇺🇸

[@FlowHighPerformance1]

no problem 💪

[@musclecell]

Very nice video bro

[@FlowHighPerformance1]

Cheers 👍

[@KazBrekker158]

nice video! I thought about this topic the last days... but I have a question left: Is there a real minimum/maximum of protein intake per kilogram of bodyweight? I mean when it starts to get unhealthy.

[@FlowHighPerformance1]

Good question. Yes, I would say that there is a min/max protein intake for health. However, I would say that you probably have to go well out of your way to exceed a healthy range. However, health is a different topic which I am less educated about 👍

[@KazBrekker158]

@@FlowHighPerformance1 thx

[@arunhembram1859]

In every mesocycle we are changing the volume and intesity of the same workout. But When should we change our workout programs with different exercises to continue the adaptation process and avoid stagnation point? Some workouts may not have any substitue like squats and deadlifts. So how we apply the muscle confusion factor in these exercises in long term?

[@FlowHighPerformance1]

I have made a video on this topic, which you can find here kzbin.info/www/bejne/a5PFfYV4Zax_j80

[@andre_silva]

Beside the bigger caloric intake, what would be down side of going over 2g of protein for example? I understand the cost/benefit is lower, but if someone dicides to do that, does the insulin spike caused by the extra protein can badly affect somehow? Or maybe any other down side?

[@FlowHighPerformance1]

No other physiological downsides that I can think of. Just practical downsides 👍

[@MrBestofGaming]

Great video as always! I had a quick question about the days I do my workouts. I do a 4 day Push, Pull, Legs and Upper split. Does it matter if I do Push on a Monday this week and a Wednesday next week or another day and so on (sometimes the gym is busy and I switch to another workout for the day). Is this fine as long as I’m giving myself 48hrs between working out the same body part?

[@FlowHighPerformance1]

Yes, this is completely fine 💪

[@MrBestofGaming]

@@FlowHighPerformance1 thank you for the reply!

[@FlowHighPerformance1]

@@MrBestofGaming no problem 👍

[@ryan8885]

needed this video thanks

[@ICcccreg]

I'm a male and I'm trying to lose fat and build muscle at the same time. My body fat is around 20-25% should I still take 0.6 grams of protein per body weight?

[@FlowHighPerformance1]

I'd recommend a minimum of around 1.4g / kg / day in your case (~0.64g / lb / day)

[@ICcccreg]

@@FlowHighPerformance1 seems pretty low compare what everyone says, but I trust you

[@FlowHighPerformance1]

Yes, it is much lower than what most people recommend. This is what the evidence suggests is required to maximise muscle growth. Going higher than this amount will probably be beneficial - but probably won't have much ADDITIONAL benefit 👍

[@ICcccreg]

@@FlowHighPerformance1thank u sir, I will now binge watch ur videos

[@djamiljo93]

Caloric surplus or higher protein intakes what's more important for hypertrophy? Keep up the good work!

[@FlowHighPerformance1]

Good question. Not sure to be honest, but I'd probably take care of a high-protein intake first, before worrying about a surplus 👍

[@djamiljo93]

@@FlowHighPerformance1 thanks for you answer.

[@FlowHighPerformance1]

No problem 👍

[@chahinechallouf5490]

Both

[@aimanboughou8441]

Thanks for the explanation and the great information . I just want to know my exact % of body fat , how can i measure it?

[@FlowHighPerformance1]

DEXA scan is probably your best bet

[@someone2447]

Your explanations are so easy to understand for my smooth brain

[@FlowHighPerformance1]

I'm glad your brain finds the content helpful 🧠

[@leonardoaraujo8364]

I always refer to this video to my friends. And came back to watch again. The general 2g/kg people say Is too much for me. I go over 1,5g everyday. To me is ok to achieve 1,7 and is enjoyable. Fits my lifestyle.

[@FlowHighPerformance1]

A slightly lower protein intake is definitely more practical in most cases 👍

[@TheSkilledTroll10]

I have access to my Lean Body Mass how would I use that to get an optimal protein intake

[@FlowHighPerformance1]

Good question. I don't know since I haven't seen evidence which uses lean mass to directly prescribe protein intake 🤔

[@relackx2033]

I have been wondering why with my normal protien consumption my growt has stopped but my strength slowly increases

[@FlowHighPerformance1]

If strength is slowly increasing, chances are you are also growing 👍

[@shadownightwolf]

Thank you for this video! May I ask is the protein per kg based on LEAN body mass or your current body weight(obese weight)

[@FlowHighPerformance1]

It is based on total bodyweight - which is why it needs to be scaled based on the discussed factors 👍

[@olafvanderveen629]

I have a question. Is this recommendation (1.5 g/kg/day) specific to days where one goes to the gym, or all days? Is it more important to hit this mark on days where you go to the gym, or does that have no influence?

[@art111g]

It’s a daily target you set yourself, as muscle protein synthesis should be happening constantly.

[@FlowHighPerformance1]

Everyday since muscle growth is a mukti-day process 👍

[@WladMary]

tabela interessante mas a recomendação fica muito baixa comparado a outras calculadoras

[@SSchithFoo]

Great video. There are also synthetic whey's for vegans like the clear whey from my protein. Also, Pea+rice at 2:1 ratio gives you a good amino acid profile. Seriously at this day and age if you are living in a developed country it is almost certainly possible to find plant based substitutes that are equal to animal based proteins. Even if you live in a poor county, things like TVP or textured vegetable protein made from defatted soy is around 50-70% high quality protein. I just started doing 200grams regardless just to see how it goes.

[@TheHumanBodyTalk]

💪🏻💪🏻💪🏻

[@BardeAgneau319]

Do we have any data regarding the optimal amount of protein depensing of the volume training? Simply putted, should I eat a much protein if I traine twice a week compared to someone who'd lift 4+ times a week?

[@FlowHighPerformance1]

good question. I haven't seen any data on this, but I would speculate that a higher protein diet would benefit lifters training with more volume/frequency compared with those training less - but this is speculative 🤔

[@prointernetuser]

so do we need to space the meals out throughout the day too? cuz Ive been hearing that your body could only process up to 40g of protein for muscle growth in 1 sitting, whatever that means. So if you need more protein, do you also need more meals? What exactly is "1 sitting"? Me actually needing like 140g of protein is already stressful enough.

[@FlowHighPerformance1]

This video is talking about total daily protein. Yes, you would want to distribute this between 3-6 meals per day 👍

[@sebastianbarron3054]

Your videos are amazing! You are the best!! It would be great if you can summarise for us the role of Luicine and M-tor in building muscle. Congrats!!!

[@FlowHighPerformance1]

I will consider this for future videos 👍

[@aswad7368]

Amazing video

[@FlowHighPerformance1]

glad to hear it 👍

[@justsomeguywithamustache3188]

Very helpful!

[@FlowHighPerformance1]

Glad to hear it 👍

[@Jaydo12345]

Can anyone tell me their lean bodyweight and how much protein they eat? Please and thankyou x

[@shabanamo2451]

Which body fat percent calculation do you base the bf% on?

[@FlowHighPerformance1]

Mostly just an estimate via visual assessment. You don't have to be 100% accurate to use these recommendations 👍

[@countresscookie]

i watched the video but im still confused ;_; highezt weight was 296 in march of 2022. i had gastric sleeve surgery in oct. 2022. i couldnt workout during the time of recovery and afterwards cus i became ill. now its july. 2023 and im 164. 2 weeks ago i started going to the gym with my husband. we do running for 12 minutes. then the rest of the workout is strength exercises. 4x a week. the gastric sleeve surgery removes the fundus of the stomach. removing 80% of the stomach. so since i get full pretty quickly now, im confused on how much protien a day i need for muscle gains. 30 year old female 164 pounds

[@FlowHighPerformance1]

Depends on your body fat too. I would say your requirements are probably around 0.5-0.6g / lb / day. So in your case this would be around 80-100g / day as a minimum 👍

[@kjeldschouten-lebbing6260]

There is enough scientific backing that significant excess of proteine (4g/kg a day) did result in an increase in lean mass. However, in most people thats unfeasable and the stimulus was quite small.

[@FlowHighPerformance1]

I haven't seen this in the research, I've only seen a max intake of 3g/kg/day. And yes, this is probably not feasible for most people

[@tanishqraj123]

Is it compulsory for vegetarians to get all the 9 essential amino acids in single meal? Or a cup of rice in the morning and beans in afternoon would do the same work?

[@FlowHighPerformance1]

Good question. I don't know the answer to this to 🤔

[@tanishqraj123]

@@FlowHighPerformance1 plz get me some idea to find this shit out 😂

[@Someone-tn8ur]

How does training intensity affect our need for protein? I weight train 15 minutes a day every day which is pretty light compared to a hard core muscle builder, so I doubt I need the same protein intake.

[@FlowHighPerformance1]

Good question. I haven't seen any direct studies on this topic, but I would assume your hypothesis is correct 🤔

[@Soul.Is.Willing]

39 yr old 5'7 female. 47% body fat and 120 lbs of FFM. What should be one's daily protein intake with those stats for fat loss and maintenance or a little muscle build?

[@FlowHighPerformance1]

a minimum of about 90g would be a good target to hit

[@Soul.Is.Willing]

@@FlowHighPerformance1 thank you

[@DaxterSnickers]

The biggest problem for me is guessing my BFP. I have a scale which says 7% bf, but I look more like 15%. Probably because I store way more on my belly than anywhere else? I have very lean legs, arms, back and face. While the belly and lovehandles get all the fat. It stays a mystery.

[@FlowHighPerformance1]

You dont need to be very precise with your body fat estimate for determining protein intake. Just make a rough estimate based on what you think 👍

[@freestyleliving4145]

How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.

[@FlowHighPerformance1]

I would recommend focussing more on calorie intake and lifting as opposed to consuming a very high protein intake. Just make sure to have a decent protein source with each meal and wherever the total lands is where it where it lands. 100g would be completely fine for most people. The training stimulus is much more important than protein intake 👍

[@mrchillin5326]

​@@FlowHighPerformance1Facts.Thanks

[@manojgoenka4720]

Hello... U hv nice knowledge regarding protein.. my weight is 92 kgs , calories intake 1500 in a day.. body fat 32%...want to come at 15% body fat ...LBM weight is 60 kgs ... please guide how much protein powder i take plant based.. as i m vegeterian indian so cant take meat eggs .

[@FlowHighPerformance1]

look at the table at the end of the video

[@melthomas96]

What about age? Im 47 and female. Does that impact the recommended protein?

[@FlowHighPerformance1]

Higher protein intakes are generally recommended for elderly, but I haven't looked into detail at the research on how age influences protein requirements

[@KenanTurkiye]

I think I might start a ''fund me protein costs''. :/

[@sajadmoradi9459]

Well done

[@salahelmackawi7971]

Hi What will happen if I drop my protein intake from 2g/kg to 0.8 g kg? Suppose that I have been training for several years, build decent amount of muscle and taking 2g/kg of protein. Then i drop it to just 0.8 g / kg. Will i lose muscle, maintain or what will happen? What is the minimum?

[@FlowHighPerformance1]

Good question. I am not sure to be honest. I find it hard to imagine that you will lose muscle. Maybe you will just inhibit your ability to gain further muscle? 🤔

[@salahelmackawi7971]

​@Flow High Performance so I think if someone is not interested in increasing muscle mass or on a maintenance phase he can drop his protein intake to 1g/kg or so.

[@FlowHighPerformance1]

Yes, I'd say that would be fine 👍

[@KingMazia]

I'm male I weigh 288 and my body fat is 38% how much protein do I need to lose body fat

[@FlowHighPerformance1]

Fat loss will occur as a result of a calorie deficit. In this case, protein intake will help you to maintain muscle mass during the diet. I would recommend a minimum of around 130g / day 👍

[@KingMazia]

@@FlowHighPerformance1 thank you

[@cahlendavidson2921]

Graphs.. am I right?

[@FlowHighPerformance1]

?