How To Choose The Best Quality Proteins For Muscle Gains

[@saliverdis]

Dr. Mike lives rent free in my head in the gym. "Slow! Slow! Controlled. Pause. Up! As if another! Slow!.." congratulations mr million and crew!

[@grantog123]

Exactly. I'm making that shirt now!

[@MellonVegan]

Curious, he's been living rent free in the gym in my head. He's refusing to leave and keeps telling me weird anecdotes from his last Thailand trip. Even though I've told him I have no idea what a boocake is and I feel like I don't want to know.

[@Pwnr145]

I seriously say "as if another" out loud on my last reps

[@milesrost6674]

WORD

[@sarahflynn9395]

Saaaame.

[@VedranKlemens]

So glad to have someone talk about protein without being sponsored to promote a protein product

[@FlaminggMoe]

Please, if you don't think this is being funded by big grocery you're deluded. He's tricking vulnerable young people into buying chickens and its a disgrace

[@natesmith9387]

Mmmmmmm.... 🐔

[@aleekscribblerofdeydras9036]

​@@FlaminggMoehow lol

[@HoHhoch]

​@@FlaminggMoe Except he definitely said that Soy and dairy are incredible sources of protein. Hope you're trolling.

[@FlaminggMoe]

@HoHhoch I was wondering how long it would take the autistic boys to show up. There's always a few..."what are jokes??!!"

[@ragemishima9352]

It's extremely rare if someone is able to explain plant protein with sense. In most cases "explaining plant protein" is either hating on vegans or vegan propaganda without any practical conclusion. I'm about to get my dietitian degree and I'm telling you rn that this video is pure gold.

[@donnaryan71]

That thumbnail was the best, hysterical and eye-catching. Good job.

[@gunslinger4958]

I was looking for that comment hahaha:D

[@wolfofwyckoff]

thought the dragon taming was gonna be some sort of metaphor for protein intake. Should’ve known it was utter nonsense. Bless you mike israetel. We treasure you greatly.

[@Mikishots]

PDCAAS score for chicken breasts is 0.95, in case anyone was wondering. Not sure why it would be omitted from the table - we're all eating it.

[@corismsyn]

Good to know! About 90% of my daily protein intake is whey and chicken breast. I hate cooking so rotisserie chickens and protein shakes takes care of my needs lol

[@mikemorris3166]

This is the comment I was looking for lol thank you!

[@trey1956]

Chat GPT says Tuna is really really close to 1.

[@gbooker4247]

Thanks bro I was immediately curious about that.

[@hashimiyazib]

@@trey1956just look up the actual answer if you want to know instead of asking a language model 🤦‍♂️

[@jojoc404]

Loving this channel. It's not attention-seeking like with all fitness KZbinrs you see nowadays. The content he discusses is far better and more educational than just showing muscles in videos.

[@LifeLessonsWithLuis]

Just discovered your channel a couple weeks ago. Love your stuff. Congrats on the MILLION SUBSCRIBERS 👏🏽

[@TTGTanner]

You late

[@Overcome808]

No, you're not. Like and subscribe. Do it for the Lambo.

[@leonro]

​@@TTGTannerNo, he's early. We still have many more subscribers coming, not to mention more butlers and lambos. They're getting closer to 10M subs, at which point us old-school viewers might already have at least a lambo and a butler each. But that is only if we don't cancel Dr. Mike until then, as I think he's really pushing his luck with his statement about dragons. I was appalled to hear him shamelessly come out of the closet as a dragon atheist.

[@keapwon865]

your videos are cancer

[@KilledKenny01]

His sarcasm level is infinite. If chuck norris think about sarcasm, he thinks of Prof. Dr. Mike

[@ThatAdamDood]

Congrats on 1M! We appreciate you covering all the topics overlooked by most fitness experts, like taming dragons.

[@Optimus-Prime-Rib]

Geezus. According to this post he had 1m subs 11 months ago. Now he’s over 3m…. 🤯

[@bigvern19575]

This was massively discussed when I was training in the 90’s. The thinking was a peanut butter sandwich had poor protein because of the bioavailability. BUT if you drank a glass of milk with the sandwich, your body doesn’t care where the amino acids come from and they’re mixed up so effectively it all becomes high quality protein.

[@vrazicze]

This is true! Thank you for this!

[@TDace25]

Basically defaulting to getting most of my protein from dairy lately, supplemented by some chicken, beans and soy. This was very helpful

[@luc.24]

You are one of the most helpful and knowledgeable fitness KZbinrs out there, Dr Mike. Thank you and hope you keep it up

[@SirAlexanderdeLarge]

Are we talking about His wee-wee?

[@krishprasad6169]

🎯 Key Takeaways for quick navigation: 00:14 🍔 *Protein quality matters for muscle gains.* 01:12 📊 *Protein quality is measured by the Protein Digestibility Corrected Amino Acid Score (PDCAAS).* 05:18 🥛 *High-quality proteins like milk and egg proteins are highly digestible and provide what the body needs.* 06:15 🥜 *Lower-quality proteins like peanuts have lower PDCAAS scores and less useful amino acids.* 08:14 🥩 *Consuming at least 50% of your daily protein from high-quality sources (90%+ PDCAAS) is ideal.* 12:14 🌱 *Combining complementary plant protein sources like beans and rice can create complete protein.* 14:34 🥤 *If supplementing with protein shakes, split them into smaller servings for better absorption and utilization.* 16:49 🐉 *Dragons are not real; they don't exist.* Made with HARPA AI

[@tangodelta7809]

Champ

[@DrSpooglemon]

You forgot to mention the headline news about soy protein. Lol

[@NathanielMarkarian]

You like dragons?😏

[@chadcoffman1870]

Dr. Mike king of the data that’s not BS and is backed by study’s not cherry picked! Thanks for all the info for this body building journey I’m on! Much love and hope you have a great new year.

[@JM-tj5qm]

This is super valuable Mike, I'm on a bulk now and I found peanuts to be very easy to eat and high on calories and protein. But was a bit concern about the protein quality. So as long as most of my protein is still high quality (which it is, chicken, yogurt soy protein powder and beef) then I'm good.

[@Jafmanz]

peanuts are packed full of nasty shit. Honestly go and look at the toxins and anti nutrients in them... trees do NOT want their seeds to be eaten! they are supposed to be planted then grown...

[@um4668]

Peanuts are a fat source primarily, not protein source

[@TheFluffyTRex]

Yeah but very little of that fat actually gets absorbed. Most of it you poop out. Unless you are eating peanut butter or something where the fat is much easier to digest. Unl@@um4668

[@JM-tj5qm]

@@um4668 Is a source of both. 100 grams of peanuts have 26 grams of protein. That's close to chicken in terms of protein per gram. (With much higher caloric content due to fat, but in a bulk that's a good thing)

[@moredots]

​@um4668 yeah but don't forget products like PB2 which are pretty popular in the bodybuilding communities and presumably have the same low (ish) protein quality with much lower fat content.

[@mrcstb7479]

I recommend to try Silverback Protein from The Netherlands. I know the owner, who is a natural body builder, vegan since early childhood and these proteins are an amazing product.

[@lololol924]

Dr Mike, this is legitimately one of the most insightful and helpful videos you have produced. There is a prevailing idea in the fitness community that plant-based source's of protein are not as absorbed efficiently. This has legitimately prevented myself (and im sure other people as well) from branching out and incorporating meat-free meals into a body building diet. I personally would like to tone down my meat consumption for personal reasons, but was very hesitant to do so if it compromised my training and physique. However you explaining these concepts in this video opened my eyes a bit. I'm going to look into having some plant based protein sources in my meals going forward. Thanks.

[@Rikalonius]

3:34 That was honestly not a bad Arnold impression. Well done. And thank your for the informative information.

[@thechocolatemonster3392]

Co-sign! Arnold impression was solid

[@TheRandomR00ster]

Congrats on 1 million subs!!! We have all learned and laughed so much thanks to y'all at RP.

[@mattcarlson1052]

I'd love to know if you have any opinions on yellow pea protein isolate vs soy protein or mycoprotein as a vegan protein source. Thanks!

[@hjewkes]

The dude hitting 350g of protein off of breakfast cereal is a legend

[@limitisillusion7]

It's Sam Sulek

[@jaskaransethy]

PDCAAS is an older scale, replaced by the DIAAS since 2013. They will have roughly the same relative values, but the DIAAS is more valuable since PDCAAS was overestimating few values.

[@KevinJDildonik]

Thank you for acknowledging the pros and cons of complimentary proteins. Way too many fitfluencers are one or the other. The reality is straight down the middle. All over the world, billions of people eat a diet high in complimentary proteins (rice and beans), and they reserve what resources they have for occasional high quality sources (beef > barbacoa). If this diet was unlivable, billions would be wasting away. If it was optimal, billions would be jacked. The reality is that it's enough to survive and raise your kids. Which sounds exactly right. And if you want to optimize, add in some whey or whatever. Passes the smell test in every way.

[@bredemeijer9648]

Billions would not be jacked. You get jack from working out hard not from just eating protein, or taking steroids for that matter.

[@SmackedyDoo]

Thank you for not having constant distracting background music. This was much easier to follow without it.

[@davidbenning10]

Hey, Dragonball Z is what inspired me to ascend to new levels! At first it was Goku’s training and of course when he achieved Super Saiyan, but later on Vegeta’s absolutely torturous training inspired me to push even if I feel like mentally I can’t!

[@pixelinsanity2859]

Consider reading about the DIAAS score, it is considered less flawed and more preferred by most people. You are an awesome youtuber Mike!

[@gruzza9000]

That arnold impression was actually funny as 😂

[@christopheringelandt260]

Man i am so glad the part about the dragons was included, it was half of the reason i stuck around for the whole video 😂. Great content and awesome info about the PDCAA protein value! Thanks RP team! 💪

[@wildseedtheron]

For my 2 plant days per week, I prefer Ancient Nutrition Plant Protein powder with contains Organic Protein Blend: Organic Pumpkin Seed Protein, Organic Flaxseed Meal, Organic Hemp (seed) Protein, Organic Chia (seed) Protein, Organic Sunflower (seed) Protein, Organic Watermelon (seed) Protein, Organic Plukenetia volubilis (Sacha Inchi) (seed) Protein

[@mattbrundin1772]

@Mike is there a reason you use PDCAAS instead of DIAAS? My understanding is that DIAAS is basically a more accurate PDCAAS for a variety of reasons but I'm obviously not a sport scientist so I'd be interested to hear your reasoning. (I'm particularly interested because tofu goes from 70 in PDCAAS to >90 in DIAAS). Thanks in advance if you see this.

[@Berus7777]

Dr. Mike, I'm a former ski patroller, NASM/ACE trainer (62 now) and consider you to be the pinnacle of exercise physiology/building information available on KZbin. Your videos are fantastic, and so often I find myself doing a fist-pump because you frequently validate things I've said for years. You've also exploded a ton of bad information I had, and I'm continually grateful for that. Also, I love your app. Fantastic. I recommend it to everyone I know who works out -- Except Jake Paul. I don't know Jake Paul, but I DO know that I don't want to empower him. So, if I DID know him, I would deny him the knowledge and power of that app. There's one thing, however, which I would suggest: You don't want a Lamborghini. Guy Fieri drives (drove?) a yellow Lamborghini when he had a place here in Marin County, and we ("we" being the community at large) HATED that arrogant "Do you have ANY idea who I am?!?" S.O.B. Hated him. (And trust me, we have a number of celebs scattered around, and they're nice for the most part. Not, however, Fieri.) Lamborghini's are a cliche. You're too good for a Lamborghini. Please get a Pagani. MUCH better car. Elegant, and possessed of a certain gravitas utterly lacking in a Lamborghini. Much more appropriate for a discriminating connoisseur such as yourself. I'm doing my part by recommending your app, so hopefully you can put your order in sooner rather than later. Thanks again for everything.

[@herrmanselcher1632]

Bro's never been better@@mondo_burrito

[@Ajejeb3]

Bro, no one asked

[@benchgoblin]

I think my brain just shrunk

[@hashimiyazib]

How amazing, a former ski patroller and yappers university graduate all in one lifetime

[@leo9982]

@@hashimiyazib 💀

[@AnthonyVenmans]

I am a vegetarian and I already knew that my daily intake of milk, yoghurt, buttermilk and eggs are the heighest quality of protein you can supply your body with! God bless i can handle dairy extremely well!

[@AnimaLepton]

My understanding is that pea protein sits in the 90%+ PDCAAS score range too, potentially with some dependence on age. Definitely not egg or whey tier, but it's definitely up there!

[@emterroso]

I'm positively surprised by the amount of comments about vegetarian/vegan diets here. Definitely not the average gym bro crowd.

[@mannymore_music]

Agreed, but expected, his channel is just too science based for people that just want to hate for no logical reasons.

[@jadonbigsandy2711]

9:25 this stuff is good (and what should be) common knowledge to “eat whole foods” that are good sources, but it’s great to see the science that backs up these foundations of dieting 👍

[@grail25]

your classes must be a joy to attend. I love these informative videos

[@adriangutz]

Man you keep pumping out these vids constantly with insanely good info it’s insane, thanks dr mike ily

[@Snerdles]

Wasn't there a recent study that had been making the rounds where they compared placebo, 25g and 100g of protein in one sitting and found a fairly linear relationship with the usability between the two groups making the general idea of "you can only use X amount of protein at once" called in to question as the first 4 hours were fairly similar but the large protein group had sustained elevated levels up to the point that they stopped testing at 12 hours, and it probably would show the disparity even many hours after that according to their conclusion statement, but didn't test out that far.

[@Sluttybags]

Yep, and this was discussed on his Insta. I’m guessing this video was recorded a fair while ago, as most of the vids are. I believe mixed PCF meals will still help with other aspects of diet, primarily edibility/flavour/enjoyment/nutrition/cost of meals. It’s expedient to down a 2 scoop shake when you haven’t eaten all day, but not for every meal. And in high P whole foods, to get 100g P, you need to eat 7-8 eggs, or 330g chicken breast, or 400-500g of extra lean beef. Tough to do in one sitting for most people.

[@davidizenman4130]

Yes, I’m surprised he didn’t mention that, or if maybe he recorded this before that came out

[@PierceRandall-hf7vf]

I don't know what study you're talking about, but were they isolated proteins or were they from whole foods? If you consume protein along with other macronutrients the whole meal takes longer to digest. In the video, he's referring specifically isolated protein sources. My understanding is that if you just consume protein powder and nothing else it'll digest pretty quickly.

[@Snerdles]

@@PierceRandall-hf7vf it was just dairy protein with markers to allow for tracing. You are right that it was digested quickly but the finding was that the protein available for the body both peaked higher (but not by a huge amount) but then the 25g group dropped off quickly where the 100g group had elevated levels in blood and muscle which didn't return to baseline even at the 12 hour mark that they studied. It looked like at the rate it was dropping then somewhere in the 18-24 hour range would be when it gets back to baseline with that much ingested. That's why the study has been commented on by tons of fitness and wellness channels since it directly refuted standard wisdom.

[@davidizenman4130]

@@PierceRandall-hf7vf the study is titled “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans” And from the study “To test our hypothesis, we produced intrinsically labeled milk protein, which was subsequently applied in a randomized controlled trial in human participants. Subjects were randomized to receive 25 g protein (25PRO), 100 g protein (100PRO), or a pla- cebo (0PRO) following a single bout of resistance-type exercise. Stable isotope amino acid infusions were applied, and blood and muscle tissue samples were collected over time to assess the time course of postprandial protein handling. “

[@mr_wright_official_]

Huge congrats on 1mil, though it has been well deserved by a long shot. This topic in particular is something I have been wondering about for some time now

[@wayneivers732]

I bet the PDCAAS for Dragon Meat would be off the charts.

[@HermitBratt]

I'd just like to say that in South India, they've got some amazing vegetarian recipes all made from one fermented batter of rice & lentil that together make a complete protein... And being fermented/predigested, it's highly bioavailable. The batter, can be cooked like a pancake, fried, steamed or more to make items such as dosa, uthappam, idli, or my favorite paniyaram which has onions and garlic added and grilled in butter. Rice and lentil are both super cheap so that's a plus too. Just wanted to add this here for another option for anyone who prefers pea or legume protein. It's easy to make at home. Also, if interested, avoid any "instant recipes". The real ones should involve just soaking whole rice and some version of legume in water, preferably unchlorinated, grinding them down the following day, and keeping aside to ferment in a warm place for a period of days. Sorry for the rant, just never see anyone talking about foreign options

[@N00BTUBER987]

Worth noting that the PDCAAS score is quite limited especially for plant-based diets. Wheat gluten for example has a digestibility that is very high (97% in the ileum). Yet only gets 0.25 because the PDCAAS score is determined by the amino acid that is present in the lowest amount. Wheat gluten is well known to be limited in lysine and thus the score is capped in such fashion- that inherently makes wheat gluten underrepresented. Anyone that consumes wheat gluten as a part of their diet shouldn't fret at this misleading 0.25 score, instead just make sure to acquire your lysine from other rich sources of which there are many.

[@berka8587]

Im really new and uneducated to understanding diets, but if I understand it right. Then from my understanding, lysine and protein have a connection as to how well your body actually uses protein as a building block for muscles? And if thats the case then what you meant would be that wheat gluten has alot of protein, but is not utilised in the body as building blocks becajse of the lack of lysine, and thats why you recommend eating something with a lot of lysine in it so that the protein can be utilised? Its all quite confusing to me, especially because im not familiar with vocabulary in diets, and im not english. But did I get that right? And also, can you explain in a way thats easier to understand about the PDCAAS? I did not understand the what the precentages mean

[@berka8587]

Also could you explain all of the words you used and what they do? Like Amino acids, lysine, ileum?

[@mikestrout144]

I was curious about that myself as someone who eats vital wheat gluten aka seitan

[@fard458]

⁠@@berka8587basically your muscles are made of proteins and each protein is made from a bunch of different amino acids which work like building blocks. To build a protein you might need 10 sets of one kind of amino acid but only 2 sets of another, so ideally your source of dietary protein would contain these amino acids in the same ratios that you need to build proteins with, but this isn’t always the case, hence the 0-100 PDCAAS scores in the video with 100 meaning you absorb the amino acids well and they are in basically the same ratios that it takes to make a protein. Lysine is one of these amino acids needed to make proteins but as the other commenter said you could balance out the fact that wheat protein is lacking lysine by consuming another protein source high in lysine (but you should probably put these in the same meal)

[@berka8587]

@@fard458 So when we say we need to eat alot of protein to build muscle, is it really because protein acts like a package of amino acids, and Amino acids is what builds muscle? And this scale just shows how well we can take up these amino acids inside of the protein we eat? Ghanks for the response btw, its really interesting and im thankful you take the time to explain it to me!

[@SuperYogagirl]

Thanks!

[@Monkey-ud8bw]

Brilliant episode, thanks for explaining in a way that is easy to follow. It’s definitely going to change my nutritional habits.

[@bv_benhur2087]

This is the first lightbulb moments I had about protein. Great video.

[@darby5346]

Mike what are your thoughts on textured vegetable protein? The macros are unreal

[@N22883]

That’s typically made with soy, at least Bob’s Red Mill is, so that would be good!

[@karlmodry716]

I did that mixing thing when I was broke-rice with beans or rice with red lentils and curry. One of the classics in my country is green lentils with onion and vinegar with few eggs. Its called "čočka na kyselo" and I love it even now when I have enough money to buy meat❤

[@l0si3k]

Can't I compensate for eating lower quality protein (lets say gluten) by combining it with higher leucine content protein such as pea protein/beans/lentils/soy protein? What would be the optimal strategy with that?

[@MySuperMario88]

Right, he even says you could combine beans and rice. That would make the whole argument obsolete because usually plant proteins are combined.

[@l0si3k]

@@MySuperMario88 Yeah I was trying to figure out if there's also some bio-availability issue and if you can remedy it, I did some digging and some studies point out that combining different plant proteins sources MIGHT improve that too, I just thought Dr. Mike might know something more.

[@anonymousultrainstinct]

Keep sharing this channel to people at the gym because it’s too good to hide away

[@doudline2662]

I follow Drs Brad Schoenfeld and Stuart Phillips on Twitter and they've both said repeatedly that RCTs demonstrate that protein source is completely irrelevant on high protein diets (>=1.6g/kg specifically)

[@jaku8513]

This is something I have been wondering for awhile, and this video answers basically everything .Thanks.

[@zickzack8149]

Such a great video. All the permutations of the protein questions finally answered. Would love it if you could expand a bit on the Soy protein. Is there an upper limit per day past you which you wouldn't go or is that not even a big deal? You did say "almost entirely" so I am definitely curious about the caveat. Great video as always!!

[@executivelifehacks6747]

I like having a slice of turkey/chicken or some pork rinds with my tofu/soy. Cheap and easy.

[@charlesleighton8015]

I've only been watching for a few weeks and I'm super impressed with the advice and the education you get from these videos this video was brilliant but after watching I realised I didn't have a clue what I was doing thanks.

[@scottnunez7835]

One clarification - does eating complimentary proteins together (ie rice and beans) increase the total protein bioavailability or is it just that you’re then getting a complete protein source?

[@EnvoYs37]

I wanna know that as well since i'm using a pea & rice protein for my shakes with presumably 24g protein per scoop

[@uncleherbydean]

As long as you eat a varied diet (if eating plant based in this case) it doesn't matter. Your body is like a reactor and is hyper efficient at combining AA as required. There are a ton of resources and people out there to learn about plant based proteins and some of the misconceptions about them as well. DIAAS and especially PDCAAS (this is almost useless for humans tbh) have a lot of inherent flaws in them in regard to how they are scored, but unfortunately they are mostly all we have for now. TLDR try not to worry about it if consuming a nutritional plant based diet, soy products will be your best friend. Dr. Mike does a great job with being unbiased but can only work with the information out there. PS: If unsure still, try listening to Dr. Nagra, Simon Hill, as well as others in that sphere for some very objective, science-backed nutrition information

[@EnvoYs37]

@@uncleherbydean I see thanks for your reply, I'm not eating plant based but I changed my protein shake to vegan due to lactose intolerance, whey protein shakes isolate or even the *lactose free* ones can cause discomfort, but no problem with most cheeses or yogurt yet. The thing is I'm eating a lot of peanut butter because I like it's my fav snack since forever and it's also pretty high in protein+magnesium, So I didn't expect what Dr.Mike said here, to calculate 50% of the protein content in my daily intake

[@briand6558]

Just started watching this channel over the holidays. This stuff is gold. My hero!

[@eric-dr8oi]

Okay, so, while beholding dragon ballz I will have two large boluses of 100 grams of gluten wheat protein once per day since I weigh about 200lbs. Awesome! Thanks, Dr. Mike.

[@Dagonavleski]

Mike, you're the funniest professor around the block I've seen :D ! Thanks for the educational videos

[@Alextoryouko]

Can you do a video on vegan protein sources and how vegans can optimize hypertrophy? Great video, as always!

[@tommysanchez4757]

Quit being vegan, weirdo. The human body wasn’t meant to be vegan.

[@MySuperMario88]

@@tommysanchez4757 also not meant to be a bodybuilder, weirdo. Stop being annoying.

[@tommysanchez4757]

@@MySuperMario88 building muscle is a natural response lmao if the body wasn’t meant to do it, it wouldn’t. Being vegan is horrible for you and goes against how we’ve evolved as humans for hundreds of thousands of years.

[@saifauto_]

Massive congratulations and an even more massiver THANK YOU for all the laughs. Haven’t enjoyed learning this much in years!

[@nickdalfarra3887]

Not to be nuisance Dr. Mike, but Wikipedia says Digestible Indispensable Amino Acid Score (DIAAS) is better because it compensates for AAs consumed by bacteria or broken down in the large intestine but that aren't absorbed. Do you have any reasons for preferring PDCAAS over DIAAS?

[@asher1371]

Same q, it sounds like PDCAAS is not the best measure any more.

[@319jmp]

PDCAAS has been around longer, which is one reason why Mike may trust it more. His schooling may have also focused on it. It seems most experts prefer the more modern DIAAS these days.

[@SpencerKristiansen-x4p]

best explanation I've heard. I've listened to ours of complex research based videos and podcasts on amino acids etc., and you basically summed all of it up to be useful in 10 min. dope

[@chrisogrady28]

BTW regarding wheat gluten, even if it only has a 25% utilisation, foods that are based on it like Seitan (vegan meat stuff) can be up to 60% protein. So even if it's actually more like 15% that's still quite a lot considering the lack of fat

[@elcaballo99]

Thank you so much for this video. This thought has been unanswered in my mind for years now. Keep up the good work!

[@jamisongillespie3524]

Real men eat soy... thanks for calling that out. What's crazy is that most vegan protein powders seem to proudly advertise themselves as not containing soy.

[@trenaceandblackmetal5621]

There is a fallacy going around that soy raises estrogen levels. Of course the people spouting this have no problem with dairy which contain actual estrogen.

[@Amir_Nassir]

soy turns men into women. Enjoy your b**** t***

[@animalsandmusic8201]

Soy is the best protein

[@Amir_Nassir]

wrong. it turns you into woman@@animalsandmusic8201

[@mrtastyshots]

soyboy

[@FISHD00G]

This is really one of the best overviews of this subject anywhere

[@PierceRandall-hf7vf]

Sort of running two different issues together. One is the digestibility of a protein source, and the other is its essential amino acid composition. For people eating a varied diet in a region with robust food security, I really don't think the second factor is that helpful. You allude to this in the beans & rice example, since beans & rice together form a complete protein even though neither constituent of the dish is complete. You could eat only "low quality" protein sources and, as long as your diet is varied enough, the PDCAAS of your aggregate diet would be much higher than its constituent parts. Wheat gluten has a low PDCAAS because it isn't a complete protein--it doesn't have enough of some essential amino acids. But it is fairly digestible for a plant protein: its net protein utilization is comparable to soy. Furthermore, per calorie, it's one of the best plant-based sources of leucine, which plays a huge role in muscle protein synthesis. So the value of wheat gluten is very much enhanced when combined with other sources of protein, and it's a little misleading to think that it's a low quality protein in the context of a balanced diet.

[@alex_rogan]

Came for the protein, stayed for dragon talk. 🔥🔥🔥🔥

[@dgg1685]

Hey Dr Mike, love your stuff. Just wondering if you could explain a lil more why looking at PDCAAS makes more sense than DIAAS, or if we should have personal reasons for preferencing one scoring system (or if it even matters much). Thanks

[@zerorezomezzo]

This, please!

[@s.omarfarooque1486]

Thankyou for covering every topic in the ether.

[@hannesjakobsson765]

Thanks for the information! As a vegetarian who's approaching veganism I'm trying to learn more about amino acids and complete proteins, so this kind of stuff is really helpful. And as a fan of wheat gluten I also want to chime in with the fact that it's only really deficient in lysine, so as long as you compensate for that with supplements or lysine-rich foods you probably don't have to worry about that 0.25 PDCAAS score. Unless there's something else I'm missing. Btw, isn't PDCAAS kinda outdated now that we have DIAAS?

[@XanderYTV]

I am a vegan and love Gluten (Seitan). Although I'm curious if you find that It tends to upset your stomach quite a bit even never having a gluten intolerance? Only when I eat a large amount of seitan I find myself with a very upset stomach the next day or two. I think it may be best for me to stick to soy, pea, or even rice proteins. Actually I'm not even sure I've ever tried mycoproteins so I am excited to work that in as well.

[@PierceRandall-hf7vf]

@@XanderYTV It's very common to have foods you have trouble digesting. Usually portioning fixes that--so don't eat a *large* amount of seitan and you shouldn't have any effects at all. Most people can't consume legumes in the quantity vegans do without some gastrointestinal discomfort, but you get used to it. On the other hand, I've been vegan for 20 years now and I've eaten a lot of soy over that period. I still have trouble consuming large quantities of TVP and other non-fermented soy products, even though smaller quantities are fine. I don't have any trouble with wheat gluten.

[@jeanette12v]

Yeah freakin love some vital wheat gluten..if lysine is around 18% is that bad…🤔

[@hannesjakobsson765]

@@XanderYTV That's interesting. I've never got an upset stomach from wheat gluten (though I haven't eaten huge amounts), but I sometimes get an upset stomach if I eat too much soy. (Probably because of oligosaccharides). I think that just goes to show that everyone's gut flora is different. I don't have much experience with mycoprotein, but I really like pea protein. I like the taste and it's easy on the stomach. Just today I ate a vegan meat substitute which combines wheat gluten and pea protein, so I guess they complement each other. (With wheat gluten being deficient in lysine and pea protein being deficient in methionine, but wheat gluten having lots of methionine and pea protein having lots of lysine). Though I'm obviously not an expert

[@hannesjakobsson765]

@@jeanette12v Generally speaking, you don't need to worry about amino acid distribution as long as your dlet is varied and you get your protein from different sources. But if wheat gluten is your primary source of protein then I would definitely look up ways to complement it with lysine rich foods such as legumes (including soy) or lysine supplements.

[@TTTRainw_Pain]

excellent. I really enjoyed the last bit

[@TTTRainw_Pain]

saving lives

[@MoonFrogg]

I really wish you went more over complimentary protein sources in this video, because I think they're a huge factor in organizing a complete protein diet, as understating certain proteins as "low-quality" can be misleading! good video otherwise.

[@MySuperMario88]

Exactly, that would make the the whole argument obsolete. Also, if Chickpeas rank 20% lower than Whey and Eggs, can't I just make that up with eating 20% more total protein? (forgetting total Calorie intake)

[@linnickschlanter4712]

​@@MySuperMario88 not exactly. If something has 0.8 percent quality, in order to get to one, you'd need ×1.25 the amount. But generally agree with you. Complementary protein is the majority of my diet, so I hoped it was a bigger part of this video, instead some people might falsely take away "peanuts bad" or something

[@emterroso]

@@MySuperMario88 I knew that the recommendation of protein intake per body weight for vegans was higher, but I didn't really understand why until I watched this video. Unless you're trying to reduce calories, just add more protein and you'll get enough lysine. The excess of the other AA will just be used for energy. Bulking shouldn't be a problem. Cutting may be trickier, though.

[@K-bob_45]

Why didn’t you mention the fungus protein?

[@massimodelorance8105]

I’ve been training for over 10 years and always considered myself pretty knowledgeable. This may be the most informative video on protein:muscle growth I have EVER seen.

[@kycon4]

hi dr. Mike. great video!! i'm wondering what the PDCAAS for tofu and pea protein isolate is, since that's the other main sources of protein I consume. I'm assuming this is similar for many vegans. thanks!!

[@jake05sti]

This channel has absolutely changed the way a train. The quality of info Mike puts out is unparalleled. I would have never thought to use a dragon’s main offensive weapon as the source with which to target a heat seeking missile from an f-22. I’m so much better equipped to deal with this scenario now, Thank you Mike!

[@cLaunMH]

who let dr mike do the thumbnails???

[@a.t.g.official]

Much love💚

[@xrmpa]

I gotta have pea protein 24g as whey causes acne and weird stomach activity for me but I still eat meat and eggs on the side I guess I'm good 😂

[@HermitBratt]

I'd just like to say that in South India, they've got some amazing vegetarian recipes all made from one fermented batter of rice & lentil that together make a complete protein... And being fermented/predigested, it's highly bioavailable. The batter, can be cooked like a pancake, fried, steamed or more to make items such as dosa, uthappam, idli, or my favorite paniyaram which has onions and garlic added and grilled in butter. Rice and lentil are both super cheap so that's a plus too. Just wanted to add this here for another option for anyone who prefers pea or legume protein. It's easy to make at home. Also, if interested, avoid any "instant recipes". The real ones should involve just soaking whole rice and some version of legume in water, preferably unchlorinated, grinding them down the following day, and keeping aside to ferment in a warm place for a period of days. Sorry for the rant, just never see anyone talking about foreign options

[@ScottCommon632]

You’re content is solid to the point and funny. 😄👊🏼

[@gbin21]

These scores are useless outside lab conditions, not applicable in real life situations at all. Who eats isolated wheat gluten? Or just rice? You always eat it with something else, so the effective score is always higher. And if you're somewhat conscious about your food you'll choose foods that complement eachother well, like rice and beans (grains and legumes), so that the combined amino acid profile is actually complete.

[@hannahmitchell87]

exactly

[@canadianfirst8326]

I wouldn’t say useless. A times table is useless to unless you use it to add things up. It is what it is. It’s a reference

[@Soph_Lifts2]

Lmfaoooooo! Love you, homie. Not one time have I ever NOT laughed my ass off watching your content, love it 😂 happy new year! 🎉

[@1man1year150]

Congrats on a mil’ I go for vegan… don’t have a choice because I’m plant based but fuck I’m slapping on size easily

[@TrainUrBrain3]

Mike definitely did his best Arnold impression this video😂 congrats on 1M subs as well!!

[@xindro]

Firstly, congratulations for the 1M! Secondly, I have a question that I'd like to get answered, as I can't seem to find answers anywhere. When I train certain muscles (especially calves and triceps, but sometimes also biceps) with isolation work, there comes a point in which after 3/4 sets the target muscle "turns off", and I stop feeling it. Sets 1-3 are great (amazing pump, no joint pain), but then, when I get to set 4, the area desensitizes. As for calves I do 4 sets of Myorep Match, while for triceps and biceps 5/6 straight sets. Rest times range from 1min to 1.5mins, as by then I feel recovered enough (muscles are ready, breath is under control...). Any ideas on what could be happening?

[@tyrincarnate3854]

He talks about this a bit. If you hit your peak pump 3-4 sets in, and it drops off precipitously afterward, you might be doing too much volume. Might be time to take an extended deload to re-sensitize to volume, or find a new exercise that isn't as stale.

[@sheasydoesit]

My only addition is that if you have an amazing pump after 3-4 sets, you might only need 3-4 sets. Not everyone and not every muscle need 6 sets to get a great stimulus so I’d suggest going until you have an amazing pump and stopping before it drops off, as above. Good luck! 💪

[@flow1188]

Its insane how fast the subscriptions increase.

[@jaketaz2848]

Great comment, I can empathize 100%. I've personally changed to doing different quantities of sets for different muscles based on this. Ex: I need like 8 sets to get a decent chest pump, same for biceps. But I'm completely swelled up after say 3 sets of shoulders and triceps. So I let my anatomy dictate the volume.

[@Bdavis2475]

It's because it's good content. I've recommended his channel to over 30 people in the last 3 years so I'm not surprised. ​@@flow1188

[@Archsage]

As always, extremely beneficial and informative. Thanks Everyone at RP!

[@chasemiller877]

Could you do a video on soy protein and its rumored effects on testosterone? I don’t eat much soy because of that but I understand the research to be inconclusive. Thanks for the content!

[@user-xz1wy4to4o]

how bout u simply do ur own research?

[@sellingCiriasajob]

As long as you don't base your entire diet on soy, you're good.

[@johpfit760]

The short is, most research says it does nothing, some says it increases estrogen and some say it lowers estrogen. I wouldn't worry about it

[@DennisKwasnycia]

This ended on such a unexpectedly hilarious note. Keep keeping it real man, relatively new to the channel. I'm one of those mentioned vegans. This video really piqued my interest because as a vegetarian, everyone must know where I get my protein. Vegetarian for over 20 years and the portliest mfr's can't believe I'm still alive 'cos "where do you get your protein". Lol. Also thank you for the DBZ references. This kind of stuff is why I will be coming back.

[@Proudarse]

Mike Palestine is the best habibi that ever lived. He is like a real life Harry Potter.

[@shubtakesdubs5395]

one of my favorite channels on youtube!!!!!!!!!

[@Xilon86]

Pea protein is no on the list? On the PDCAAS Pea got 0.83

[@NerissaKleynhans]

I am vegan. I am on organic clean plant based protein from pro nutrition. All the other proteins got to many sugars and fillers and left me bloated and gave me a lot of skin rashes. I appreciate your podcast, thank you so much for all your info. Kind Regards Nerissa Kleynhans

[@Utsu-P_Enjoyer]

Beef and egg protiens are the best 👍

[@shazam2323]

just recently found you and the dragonball references really solidified my decision to subscribe!

[@Harley.1]

nooo wayyyyyyyyy F16 fighter jet is taking down dragons. a dragons could literally snatch an F16 out of the air and burn missiles with their fire.

[@aaronloossonaaronloosjr.8630]

Plant protein tier list -soy -pea -rice -hemp -potato -mushroom Soy and pea have higher leucine thus rate at the top -

[@saidrakhmiddin9860]

pro advice: start the video from 16:40

[@nagant147]

I very much appreciate all the sports medicine and exercise science dr. Mike but can we maybe get some more videos solely dedicated to ideas like f-35s vs dragons or how many modern green berets could defeat x amount of ninjas? I need that in my life.

[@ok-zombie4286]

Salmon is 100

[@antoinebonzon6151]

Every time you mention protein quality, you are not mentioning the two studies we now have which compare a fully plant-based diet and an omnivorous and their effects on muscle hypertrophy. I think they were equating each diet's quantity of protein at 1.6 gr per kg and they did not see any difference in hypertrophy. Eric Trexler addressed this in an Iron Culture episode and basically concluded that protein quality only matters if you dip below a certain treshold, and a pretty low one. As long as you hit 1.6 or above (and maybe even less but we cannot say based on those studies), you may not see any difference between eating animal protein and not eating it. Thoughts?

[@defeqel6537]

There was new study where they compared 25g to 100g after exercise, the latter group simply absorbed the protein over a longer time, seemed to be able to use it for anabolism, and thus gained most of the benefits. I'd still recommend at least 2 meals a day just for satiety reasons, but the exact benefit of more meals might be negligible, as long as you get your protein in (and aren't pushing it out with fiber before it can be absorbed, I guess)

[@selimhajali9007]

Wasn't that ingestion after working out? That's quite an important factor.

[@defeqel6537]

@@selimhajali9007 yes, "after exercise", and IIRC they did not consume anything else after the protein drink, so it wasn't hurried out of the intestines

[@AlphaAutistenAlfred]

Yeah but that was 80g of Casein, which is somewhat special in this case. Whey will be in and out of your system in 2 hours. Most other sources will be somewhere in the middle.

[@justincox8123]

A recent study from Jorn Trommelen may show otherwise for the last part about consuming 75g of protein in one go. Worth taking a look