This channel should the biggest fitness channel on youtube you deserve it 💯
@FlowHighPerformance1Ай бұрын
glad you like the content 👍
@user-ob7zn3yh5eАй бұрын
Your channel is criminally underrated it's not even funny and I think most people don't realize the amount of tedious work needed to create a video like this
@FlowHighPerformance1Ай бұрын
Glad you appreciate the videos 👍
@sayanbiswas_sports3 ай бұрын
Loved the content! I was too confused from listening to different sources. Now i finally know what is needed. 💛
@FlowHighPerformance13 ай бұрын
glad it was helpful 💪
@kaiserfakinaway59094 күн бұрын
omg thank you! You looked into so many important studies that explain why I still retained a LOT of muscle while eating only 1.2 g/kg of protein. This makes me less anxious about not hitting 1.5 g/kg. Again, thanks for this. I can just chill out and continue my journey. God bless you man.
@FlowHighPerformance14 күн бұрын
yes, you will be fine hitting 1.2g/kg. Going higher will probably yield slightly better muscle growth retention, but no where near as important as resistance training 👍
@Insomnolant1335Ай бұрын
I'm down 56 lbs. since February 12th and still going strong. I even took five weeks off and simply maintained my weight to help my body adjust. Now I'm back to losing again and it's going smooth. I aim for 0.8 grams of protein per pound of my goal weight and that's been working great for me.
@FlowHighPerformance1Ай бұрын
nice work 👍
@yhandrosАй бұрын
You sound a little ill. Get well soon.
@FlowHighPerformance1Ай бұрын
Yes, I was recovering from a mild cold during the time I recorded the audio. Thank you 🙏
@itzcoatldefuego3 ай бұрын
Great content, as always. 👌
@FlowHighPerformance13 ай бұрын
cheers, glad to hear it 👍
@SkepticalCavemanАй бұрын
1'5g/kg on rest days and 2g/kg for lifting days. The difference between days can be covered with protein powder, so the meal sizes remain the same. I use pea protein powder so that my methione levels don't rise too high (methionine seems to promote cancer growth)
@abdulwahababuhadeed4307Ай бұрын
Can't you take a daily average?
@jamiebonner8764Ай бұрын
Awesome work mate
@FlowHighPerformance1Ай бұрын
cheers 👍
@PomPiDoumАй бұрын
Great content. For the plant protein, you also have to take the proportion utilized by the body as this is really important.
@FlowHighPerformance1Ай бұрын
cheers!
@ozipozzie7373Ай бұрын
Thanks your videos are great!
@FlowHighPerformance1Ай бұрын
glad to hear it 👍
@user-tr6kn2ch1hАй бұрын
I am a foregin sports nutrition graduate student .I really like your videos. 👍 Please continue to update your videos 😂
@FlowHighPerformance1Ай бұрын
glad to hear it 👍
@maxpayne892Ай бұрын
Amazing in depth video. Very informative. Learned more from this than from my trainer.
@FlowHighPerformance1Ай бұрын
glad to hear it 👍
@jaysimpson6857Ай бұрын
Most concise yet comprehensive explanation of the subject I’ve seen yet, though I’m always left wondering if notably less protein is required for myself who is mostly sedentary, 35 years of age, 12% body fat, an office worker who only exercises 2 - 3 times a week resistance training for the purpose of bodybuilding.
@FlowHighPerformance1Ай бұрын
Glad to hear it! Good question. I haven't looked into the concept of adjusting protein intake based on activity levels, but it is certainly possible that you might require a lower intake 🤔
@gerym341Ай бұрын
Thank you for another very informative video
@FlowHighPerformance1Ай бұрын
no problem 👍
@andersonnitsche957Ай бұрын
The strength might be because could get more energy from carbs
@xclusive2168Ай бұрын
Just to be extra safe can i eat at 0.8 grams on a bulk protein and for cutting 1 gram per lb
@freakythinker4821Ай бұрын
Very useful video.
@emil5851Ай бұрын
I love your content, thank you for going through all the studies and funneling the knowledge into the video.
@FlowHighPerformance1Ай бұрын
no problem, glad it was helpful 👍
@ManjaroBlackАй бұрын
This is one of the better videos on protein intake, but not perfect. I like that you’re recommending and talking about scaling protein intake based on lean body mass. Most people completely ignore this. Protein requirements are scaled based on two major factors and one minor factor. First lean body mass and second activity level determine the bulk of a persons protein requirements. Finally genetics plays a minor role in protein requirements.
@HakuCellАй бұрын
11:57 foods satiety graph.
@allurn1804Ай бұрын
Damn I weigh 60.5kgs and regularly eat between 200g-260g protein and am around 10% body fat as per the Priceline Pharmacy Sisu Health Station BIA! I'm very active though, play ⚽ and train calisthenics with rings throughout each week, and love milk, Greek yogurt, salmon, coconut water, bananas, eggs, qunioa, potatoes, cauliflower, broccoli, carrots, mixed berries, apples, mixed nuts etc ! Adherence isn't an issue as I love this kind of diet. Should I be concerned though?
@FlowHighPerformance1Ай бұрын
It is a very high protein intake, but is you don't have any adherence issues, then it should be fine 👍
@allurn1804Ай бұрын
@@FlowHighPerformance1 thank you mate, I definitely adhere to and enjoy a high protein and dairy / animal based diet
@Pazuzu-Ай бұрын
As much as you can afford. Remember that the more protein = less carbs and fats.
@Account1746Ай бұрын
It’s gainz day….time to make me some mo’ gainzzzzz
@FlowHighPerformance1Ай бұрын
💪
@christianduval8374Ай бұрын
How to scale the recommendation w.r.t older dudes?
@FlowHighPerformance1Ай бұрын
just add an extra 0.1-0.2g / kg to the recommendations 👍
@Festano676Ай бұрын
If I’m eating more than 1.5g protein per kg of bw, but the ratio of muscle I’m losing weekly compared to the total weight lost is at 36% (according to my smart scale), is it because I’m not eating enough carbs? Or is the deficit too high?
@FlowHighPerformance1Ай бұрын
1. Make sure you are resistance training to preserve muscle mass. It is far more important than protein intake 2. Home smart-scales are usually not that accurate, and I wouldn't be too confident in detecting changes in muscle mass from them 3. BIA (technology used in smart-scales) measurements are susceptible to changes in water & glycogen. This can influence how much muscle/fat is recorded by the scale 3. Depends how fast you are losing bodyweight. In most cases, you want to lose no more than around 1% BW per week
@Festano676Ай бұрын
@@FlowHighPerformance1thank you for the reply! And thanks for the great contents! I forgot to mention I am doing resistance training but also aerobic exercise 3 times a week. I’ll try to rely less on the smart scale and maybe more on circumference measurements
@kiddfamilyfarmllc9962Ай бұрын
Do older adults require more protein?
@FlowHighPerformance1Ай бұрын
older adults can benefit from higher protein intakes to offset sarcopenia. Although resistance training is still #1 priority for muscle & strength gains 👍
@ember9747Ай бұрын
I don't think epidemiological data is good enough evidence to suggest limiting protein intake to a maximum of 1.2g/kg bw.
@FlowHighPerformance1Ай бұрын
True. It is very vague, but it the best evidence we currently have 🤔
@ember9747Ай бұрын
@@FlowHighPerformance1 Since muscle has very beneficial effects on health and longevity, I personally would give the same recommendations for muscle and health
@ICcccregАй бұрын
How much protein to maintenance calories?
@FlowHighPerformance1Ай бұрын
I don't understand the question 🤔
@ICcccregАй бұрын
@@FlowHighPerformance1 like I wanna keep at 15-20% body fat and stay at a certain weight, how much protein should I eat at a recomp phase
@FlowHighPerformance1Ай бұрын
at least 1.5g / kg / day 👍
@rajabp6947Ай бұрын
Isn't soy high quality protein so the omni and vegans just took high quality protein
@FlowHighPerformance1Ай бұрын
Yes, there are some plant-based protein sources with 'complete' amino acid profiles. But generally animal-protein have a more complete profile than most plant-proteins. In any case, it doesn't really seem to influence muscle growth anyway 👍
@kane6529Ай бұрын
Jesus Christ when will we stop talking about the same thing 😂
@jacklauren9359Ай бұрын
Every year mate 😂 every studies says the same shiiiit 😂 same conclusion same try experiment it 😂
@batatahigh382Ай бұрын
Neva
@FlowHighPerformance1Ай бұрын
what would you like to talk about?
@kane6529Ай бұрын
@@FlowHighPerformance1 it’s not directed towards you I just feel like the horse has been beaten on this topic for sure 🤓
@bo49685Ай бұрын
The studies you are relating to are 11 years old, 6 years old, 3 years old, etc…..Why are you referring to such old studies when the new studies (2024) are saying/proving what you are saying is wrong!!!!
@FlowHighPerformance1Ай бұрын
can you please link the studies you are referring to?
@bo49685Ай бұрын
@@FlowHighPerformance1no, I don’t have them. They are from watching the top fitness people on KZbin…..like Sean, RP, Jeff, etc….
@FlowHighPerformance1Ай бұрын
let me know when you find them 👍
@marduk6836Ай бұрын
@@bo49685 all of them are using the same studies as this video dude..
@bo49685Ай бұрын
@@marduk6836OMG, you much not watch many videos!!! I can’t help you!!
@roach26Ай бұрын
Your videos are too long dude Jesus Christ cut to the chase first, explain it in depth later for those that are interested.
@FlowHighPerformance1Ай бұрын
try tiktok
@kiddfamilyfarmllc9962Ай бұрын
Only if you have the attention span of a Jr. High student.