How to Distribute Your Protein to Maximize Muscle Growth

[@FoundMyFitnessClips]

Watch the full episode about protein: kzbin.info/www/bejne/rYGvo2ONqJqBjc0

[@hf993]

We need the guy who sums it up in the comment section . Where you at

[@alienautopsy9326]

Ballpark rule of thumb is it takes one hour for every ten grams of protein to be properly digested, so forty grams in one sitting can carry you through a four hour protein synthesis window. Any extra protein will be used for other bodily functions: digestion, basic motor function, organ maintenance, etc. However if you are doing strength training , i.e. body building , your muscles are gonna soak up the protein a lot quicker in order to repair micro tears. Olympians did one gram of protein per pound of body weight. Some people do fine with seventy to eighty percent of body weight.

[@hf993]

@@alienautopsy9326 not all heroes wear capes

[@Slayer666th]

Eat at least 20g of good bio available protein per meal and eat a total protein of about 1g/kg of bodyweight per day.

[@hf993]

Thanks for helping out, that was quick. I'm fortunate to be rich,if that wasn't the case,I'll ask you guys for some money. Much love from a muslim living in Serbia

[@degensanonymous]

Eat clean. Train hard

[@FitDadMD]

In summary Eat at least 20-30g of protein per meal, 3-5 times per day. If you are going to miss a meal or for overnight fast you can eat a larger amount of protein to carry the effects of muscle protein synthesis longer and get you to your next meal with probably no noticeable Loss of benefit. Most importantly, don’t miss your resistance training session (lifting weights) as this sensitizes the muscle and has a far bigger impact on muscle growth than the minute variations of protein distribution.

[@Sinasi08]

Thank you for the summary 😊

[@JonathanLoganPDX]

Thank you!!

[@traceykerr572]

Specifically resistance training e.g. weights twice a week to maintain lean muscle mass.

[@FitDadMD]

@@traceykerr572 thanks I’ll specify that so it’s more clear :)

[@erastvandoren]

Not exactly optimal for longevity

[@jimmcmahon7561]

She asked EVERY question I had and did so very clearly. His responses were just as clear. Great interview, thank you.

[@heytherejarvis]

(summarised using gemini) Sure, here is a summary of the video How to Distribute Your Protein to Maximize Muscle Growth in 10 bullet points: * 00:00-02:00: The video starts with a discussion about protein distribution and the importance of muscle protein synthesis for muscle growth. * 02:00-04:00: The speaker mentions that most people consume the majority of their protein in their evening meal, which is not ideal for muscle growth. * 04:00-06:00: The speaker recommends consuming 20-25 grams of protein in each of your main meals (breakfast, lunch, and dinner) to maximize muscle protein synthesis throughout the day. * 06:00-08:00: The speaker discusses a study that showed that consuming a larger meal with 100 grams of protein can lead to a greater anabolic response over a longer period of time. * 08:00-10:00: The speaker talks about the importance of time in muscle protein synthesis and how it takes time for protein to be digested and absorbed. * 10:00-12:00: The speaker discusses a study that showed that consuming protein in the evening can still stimulate muscle protein synthesis in the morning, even after an overnight fasted state. * 12:00-14:00: The speaker talks about time-restricted eating and intermittent fasting and how they can affect muscle protein synthesis. * 14:00-16:00: The speaker discusses a study that showed no difference in muscle protein synthesis between time-restricted eating and non-time-restricted eating. * 16:00-18:00: The speaker talks about the importance of training and how it can make your meals more efficient in optimizing muscle reconditioning. * 18:00-20:00: The speaker concludes the video by saying that it is important to have a consistent routine of training and meals to maximize muscle growth.

[@Slayer666th]

Don‘t overcomplicate things guys. Just eat 3-5 meals a day and a total of 1-1.5g/kg bodyweight. In that range the details would not matter and you will get probably 90-95% of your maximum possible muscle protein synthesis anyways. Just train smart but hard, eat well, sleep like a baby and keep your stress levels low. You will get gains and be healthy in the long run.

[@defeqel6537]

you are overcomplicating things, you don't need to split your intake, just eat enough protein edit: but your point is good; the more you fret about optimizing sh*it the more you exhaust yourself

[@RyanCT89]

Give this man his PHD.

[@unknownKnownunknowns]

Blissful life!

[@erastvandoren]

Just eat two meals and max 1 g/kg of protein. Thank me in 20 years

[@Dom-bn1ru]

@@defeqel6537agreed, OP said not to over complicate but he did that himself lolz

[@JonathanLoganPDX]

Thank you! As a 62 year-old man trying to make sense of all this working out in the gym 3 days a week, doing cardio 2 days a week and trying to watch my diet, this was really helpful!!

[@haroonmirza1286]

It's always a pleasure to listen to Dr. Luc !

[@jp7357]

It’s been a while since I’ve listened to a podcast on muscle synthesis and thought “so that how that works”. MPS takes place for 24 hours after exercise WOW … good to know .. my stress,levels will be reduced by a small amount now .. thanks Rhonda .. I’ll rewatch the full episode .. seems I forgot the salient points.

[@mattfisano]

All of these different variables of high protein, low protein, different times of the day. Before bed and spreading out. How come he never mentions the impact on the insulin levels and blood sugars. What was the levels of these in response to the amounts of protein at different sizes and times. Is the 100 gram protein meal causing delayed blood sugar spikes in the middle of the night. A lot of discussion missing here.

[@BadWolf-bw6ik]

Glad I got see this man up close and personal and I will probably follow up on him but regards the 100g, they have stated in that paper there might not be an upper limit. I do OMAD so I would have also liked to know the IFG-1 levels. Obviously not in the study because its a marker tha kind of changes with eating patterns over a period of time, lots of spike lead to high IGF-1 and fewer spikes lead to lower IFG-1 level which is 'associated' with better health outcomes. If omad was only marginally worse for gains and had no muscle loss because of physical activity stimulus then that combined with lower IFG-1 might be a better longevity strategy.

[@williamdejeffrio9701]

WOW! This is exactly the information I've been looking for! I'm a 69 y.o. male who does heavy resistance training 2-3 times a week and I try to eat as much protein as I can, but I find it hard to eat five meals a day (mainly because I my digestion is rather slow, I don't process food quickly and I tend to feel "run down" if I eat when I don't feel hungry). I weigh 208 currently at a height of 6 ft and have a fair amount of fat on me (not obese, just a little larger around the waist than I would like). I'm doing good if I get 150 grams of pure high quality protein a day. I tend to eat my heaviest at night. My protein sources are boneless/skinless chicken breast, protein shakes, low salt canned salmon, occasional eggs/egg whites, lean ground beef. At one time I ate 200 grams of protein a day (while still doing the exercise) but I mainly gained a LOT of fat. I'm going to try to increase my protein to 200 gr/day again in the near future to attempt to gain more muscle, with some reductions in carbs/sugars and see what that provides. Thanks for this excellent and informative presentation!

[@bbjumpman]

At 182 pounds I eat the following amounts of protein with meals: 1) Breakfast:40g protein, 2) Post workout: 25g, 3) Lunch25g, 4) Mid afternoon:40g, 5) Dinner 40-50g. Total= 170-180grams protein per day Seems to work but I might add a late evening p-snack. I work out heavy weights 4 times per week. This amount of protein helps me recover properly. Any advice?

[@rawbackmitchell]

19:28. " Consistency ". Thats all thats required with most endevours in life. I have found by dropping my protein significantly on some days as low as 120g ( No supplements ) but greatly increasing my carbs and fat; sleep,training, recovery, digestion, lean muscle, overall feeling of wellbeing is all so much better. Find what works for you. It might take a while, but once you find it, be consistent.

[@mdmoto-adventureresearchers]

This was a brilliant session, thanks.

[@TheMightyOdin]

I consume 40 to 50 grams of protein 6x a day. Usually end the day with 250 to 260 grams of protein.

[@mick6479]

Dr. Patrick your videos contain do much valuable information. I have learned a lot from your videos. Thank you.

[@i-primeproductions1517]

If the only benefit of intermittent fasting was decreasing insulin resistance It would be well worth it for Health. For those of us who are type two diabetic it is a game changer.

[@jlvandat69]

My takeaway, right or wrong (as someone who does IF, eating from 9AM to 2PM) is that I need to consume plenty of protein in my window, and exercise regularly if I want to maintain muscle mass.

[@charliesmash]

How’s Ukraine doing?

[@jlvandat69]

@@charliesmash They're doing okay, thanks for asking. F-16's are finally arriving. Most experts believe they can purge Russian troops from the country in '25 assuming DJT doesn't win in November. 🙏🙏

[@Alexander_Archer]

I live in Ukraine (against my will) and have a hope that Trump is going to win the upcoming elections. If it is going to be Camala, it would be the same politics towards Ukraine as Biden's. Meaning, 'Ukraine should not loose, but will not win the war'. Therefore, more people are going to die on both sides

[@tms6565]

according to Peter Attia, you won't get enough mps by following that kind of IF/resistance-training protocol...it will lead to muscle mass loss, that's why he recently drastically reduced his own personal fasting regiment.

[@jlvandat69]

@@tms6565 Understood, and TY. I have had such great success with IF that I'll roll the dice and accept the probability I'll lose muscle mass with my routine. My blood work and tests are amazing......the IF took care of my cholesterol, high blood pressure, extra weight and all my biomarkers are good, so I am very reluctant to stop the IF.

[@Frank-Picchione]

Listening to the podcast now, so good!

[@frequency_sequencer]

i have been eating 500 grams of chicken in a meal which gives me about a 100 grams of protein... my gains are better but my GI is becoming very sluggish

[@250txc]

Dr Luc words on nutrition are very much in line with Dr. Don Laymans words with a few more inadept details but are essentially the same across the entire spectrum of protein intake...

[@curtisrcain]

Great talk!! Thank you Dr Patrick!😊

[@artin921]

Great analysis and reasoning

[@arjunks7161]

Thank you so much. Love from India🎈

[@tconcotelli]

But he does time restricted eating if his 1st meal is at 4 4 pm.

[@natem3787]

He said he does it… he just said the benefit of it is calorie restriction not the actual act of eating in a time window

[@24carrotgold8]

I think Dr. Cywes says the body cannot store excessive protein so it converts the excess to body fat. He suggests spreading the same amount of protein across multiple meals so that all of it can be useful to build muscle and promote fat loss. How does this relate to the clinical research?

[@jimmcmahon7561]

My assumption would be that it might take close to two days for your body to determine their is excess protein. It seems that getting your required daily amount whether in one sitting or four is irrelevant. I think that's right.

[@leodegas7731]

I'm a homeless veteran who's family members die of cancer. I've seen how cancer can shrink a body and how having more mass can help fight ravishing effects of cancer. Being homeless means i don't have a life (although i do look for work) so i workout a lot and i buy cheap sources of protein and food. I was fat 11 months ago and out of breath constantly. I weighed 260 lbs. Today at 62 almost 63 i weigh 254🙁 but mostly muscle, deadlift over 400lbs and squat 400lbs. I do 45 minutes of yoga b4 my workout and i use the row or bicycle machine after i lift weights. I take my muscle building seriously and don't try to rush it like most do on KZbin. Why rush something that has to do with the quality of my life and longevity? I err on too much protein according to this video and take 1 gram of protein for every pound of body weight. Peanuts, protein powder, almonds, inexpensive cheese and sardines are some of my protein sources. But mostly the powder. Overall its the best bang for the dollar. I do senior vitamins, zinc magnesium and vitamin d3 and k2. Overall my friends and doctor say I'm in pretty good shape for my age and huge. Working out is more important than what you eat, sleep then nutrition. Unfortunately I only get 3 to 5 hours of sleep. I hope my body is prepared properly for the cancer in my life. I pray i don't get it, but I'm somewhat prepared. We spend lots of money on things, some are frivolous. Spend the money on quality protein and if you are going to over spend on something, over spend on protein and spend more time on building muscle. It a good investment so you can spend more quality time with the people you love. Imho ✌️😊❤️ Edit, i consume about 200 grams of protein a day for my maintenance and building of muscle. A video of me squatting. I've lost some fat since this video. ( Insecure about my fat😂). kzbin.infomvtFKuVKpKw?si=J5QxEEsjFT1tBbuW

[@justinklenk]

From one oft-homeless/super-poor man to another - YOU, sir, are inspiring just to listen to... Just to hear. I hope you REMAIN cancer-free - and that health, and relative happiness, and peaceful joy, flow from you to others... And from others - to YOU. There's really not much else that exists, aside from engaging in our multiple struggles, day-in and day-out. Thank you for contributing here. 👍

[@leodegas7731]

@justinklenk thank you for your kind words and encouragement. I hope and pray that you, too, find joy while going through life's struggles. May you have peace at the end of each day and hope at the beginning of each morning. Have a great workout today. 😊🙏✌️

[@SuperMortiki]

Awesome content as always, thank you very much

[@larsnystrom6698]

Very interesting! And also very easy information to use. Basically, you have to do your training and get your protein anyway you like! Did I miss much with that crude statement? I have started with whey at breakfast. Actually, whey, hydrolized collagen, glycine, taurine, and creatine. Mixed with Greek or Turkish yogurt (10 % fat). With raspberries and bilberries. (Frozen, since I can't get them fresh other than occationally).

[@kungfuso]

Very interesting thanks

[@pops3287]

My question is if I’m having a protein shake with about 12ozs of milk can I put 25 grams of whey protein and 25 grams of plant base protein together ?

[@thesunnyroad]

I am confused. I eat my last meal about 4 hours before bedtime. If i drink a shake before bedtime, won't it negatively affect my sleep quality?

[@msgirl01]

That is a risk. You have to determine your priorities

[@glenng725]

time restricted eating is not necessary if you train properly, gaining muscle mass

[@TheSinotti]

Super interesting conversation and nice to see a fellow Dutchman on the show :)

[@FoundMyFitnessClips]

Luc was awesome!

[@Bupascuddles]

Question; If someone does intermittent fasting, say 18:6. And is aiming to consume around 120-150 grams protein in that 6 hour window, is there any protein distribution ratios to have to optimize muscle synthesis? Is there a maximum protein amount to consume per meal?

[@Bupascuddles]

I see that these are being answered. Nice podcast :)

[@keithzastrow]

I work with a R.D. and I asked her this exact question last week. I also do IF 18:6 and do resistance training 4x/week (among other things). She said your body can only utilize 40g of protein at a time/meal.

[@tms6565]

Peter Attia would say you must expand your eating window or else you will eventually start compromising your lean muscle mass

[@tms6565]

this is why he recently drastically reduced his own personal fasting regiment (fwiw he's also middle-age)

[@Bupascuddles]

@@keithzastrow How did she come to her conclusion of only 40g/meal?

[@Mmmmchocolate]

Just so people understand the reality. Building muscle is incredibly hard. Even if you follow theee protocols, don’t expect to get big. Not knocking it, I just think there is so much out there that makes people think of they do this nd do that they will build a lot of muscle. You won’t. Even with lots of hard work, you won’t see huge gains.

[@mick6479]

If you have the correct nutrition and follow a strength training program, you absolutely can see huge gains over an extended period of time. It’s basic physiology.

[@DBASSDAN]

This throws OMAD out the window

[@sheepdog916]

Not true. Even he conceded this @ 3:11. Larger bolus’ of food require more time to digest, hereby lengthening the duration of amino acid absorption (accomplishing the same thing as more frequent, smaller bolus’.) This isn’t even new information; we’ve known this…NTM anecdotes (let alone studies) have proven OMAD is effective.

[@TheMightyOdin]

@@sheepdog916and then at 3:40 he summarized that it was still better to spread it out.

[@sheepdog916]

⁠@@TheMightyOdinNo he didn’t. Your time stamp was his, ascertained, subjective opinion -ie: not definitive (“but I THINK now”) in light of contradicting data in resent studies that he aforementioned (@ 3:11). His thesis is summarized: Recent studies say X, but I thinks Y.

[@msgirl01]

Obviously those trying to build muscle need to eat more and more frequently. OMAD has different goals. It's definitely not the best for building muscle

[@Tcocktail]

I have been doing intermittent fasting for the last nine weeks. I find the structure works for me not that I'm trying to lose weight, but I just don't wanna add any weight on and I find that with the time I normally do 11 to 7 for my eating now that I'm not number one is hungryand two I know that I'm not gonna be snacking so I won't be over but I am getting all my calories and protein in within that eight hour window so for me it works

[@fv3video]

Answered my question, thank you. 16:40

[@nandanvaradarajan2319]

16:41 was the most interesting part for me 😀

[@littlesigh]

What about just having a protein drink with every meal to make sure you get enough protein. 67 yo asking.

[@keithzastrow]

You likely don't need to do that. I recommend downloading an ap that you can log your food take into to monitor your macro nutrients so you then know for sure what your protein intake is. If you're low, just focus on eating higher protein foods with each meal.

[@sandiegopizzaeater7174]

​@@keithzastrowThe answer never lies in technology. Adding a protein drink to each meal is perfectly fine. Raw milk is even better.

[@baronvonhoughton]

Be a great idea for a 66 yo. Not at 67 though.

[@glenng725]

55yo here, I take 50g protein at every meal/day. Works great! 3 proper meals per day plus 1 before bed(evening) protein supp.

[@hosamelsharrawy6586]

Thank you for addressing this topic. I am a carnivore, I do OMAD and I workout about 3x week and always wondered about protein intake/synthesis with respect to time restricted eating. The dilemma is, it would probably be impossible for me to add another meal as I am never really hungry thanks to my meat/fat consumption.

[@jimmcmahon7561]

I also do OMAD and take a protein supplement shake within that window. Sometimes I will do a second shake an hour before bed to maximize MPS.

[@bradwhelan4466]

@@jimmcmahon7561 Pardon my ignorance, but what is OMAD?

[@SladkaPritomnost]

Wonder whether cholesterol (or saturated fat intake) plays a role on testosterone syntheses and therefore muscle growth...? My guess is yes and my gut feeling is each individual might have his/her own optimal ratio (protein:fat intake) based on genes mixture.

[@jp7357]

the literature it indicates that your gonads (and other similar hormone secreting organs) are supplied with extra cholesterol via HDL not LDL. HDL takes cholesterol away from your cells back to your liver (plus some ldl transfer) some HDL get hijacked by the srb1 receptors in your gonads.

[@InvestigadorTJ]

I’ll sum it up: take protein

[@BodyBalanceBlueprint-qh2im]

It was impressive

[@judassantacruz4071]

are nachos with carne asada are good source of protein?

[@joelpineda2042]

All i know is this.....when i was eating 3 meals with about 50 grams of protein each. I had ok results. When i started eating 6 meals with 20 to 40 grams of protein in each meal. 20 grams per meal on high carb days and 40 grams on low carb days. My results went threw the roof.

[@Dang-qe1us]

are you sure?

[@joelpineda2042]

@@Dang-qe1us I'm more than sure. I documented it. I have before and afters. On both. I've also done a few other before and after on different diets.

[@Dang-qe1us]

@@joelpineda2042 when is your first and last meal? How much calories are you eating per day? And did you have trouble digesting the foods at all because for me I have a hard time sleeping if im eating close to bedtime

[@joelpineda2042]

@@Dang-qe1us first meal is at 6 am last meal is at 8 or 9 pm. I don't count calories. I count protein carbs and fat depending if it a highcarb or a lowcabd day. I don't have a hard time digesting foods. U gotta find the ones. There's many choices. I'm a repetitive eater and I eat 10 to 20 min before bed.

[@erastvandoren]

Bad for longevity

[@firstlast1732]

Problem is eating protein three or four times a day spreading it out most people of insulin resistance which just makes it worse leading to diabetes

[@txking4321]

The HakTuah girl is way smarter than I thought!

[@bro_nah___1]

I feel like most bodybuilders (since the 70s) have known to eat a lot of protein, in several meals through out the day to build muscle.

[@StevenSantaCruz-ix9is]

I eat 150g after my morning workout

[@baronvonhoughton]

Cool story bro.

[@ho2673]

Just eat one gram per pound of bodyweight

[@kickinon]

"Meal timings a thing".... "Meal timing is a myth"......"meal timing is a thing" Which is it? Do I believe this foreign man who has never lifted in his life? Which study do I trust?

[@anthonylewis1980]

Talking about things they have never done .

[@jlllx]

i don't feel like i learned anything listening to this.

[@KGS922]

- 3 meals per day optimum for muscle building - if you don't workout, protein needs to be higher (like old people in hospital) - seems to recommend 0.8-1.5g per kg depending on factors such as how little you work out, how much muscle you want go build, and whether you want to lose body fat. - 3 meals of 30-35g probably ideal for the average person who works out a small to moderate amount.

[@EdwardsNH]

I can’t stand when I see one of my patients (nurse) have surgery, then they’re eating meals with minimal protein I can sometimes get them to have a protein shake, but too often they refuse even that

[@harjitbasran164]

To sum it up workout 😂

[@bamit1515]

Ha Ha. Ha

[@jaysmithfittv]

He is very long winded and takes a very long time to get to the answer…I wish he’d answer first and then explain after….By the time he gets to the answer I forgot the question.

[@fastingfeastingbeasting]

Protein is highly over rated ...Carbs are protein sparing

[@tommynickels4570]

Alot of misinformation here. Eating 75g of protein is NOT enough for the average person.

[@cautious1343]

To build muscle we 1 gr of protein per pound of bodyweight per day. 190 grams of protein in one day??? How? That's an insane amount of food.

[@NemeanLion-]

Per kilogram!

[@cautious1343]

@@NemeanLion- I've been hearing per pound for many years. And the majority are still holding to it.

[@NemeanLion-]

@@cautious1343 well it’s up to you then. They’re following the same theories I’ve read about in the 1980s in old-school bodybuilding books. It was all theory driven back then and it seems like it’s hung around a lot longer than it should have. Science is finally catching up.

[@cautious1343]

@@NemeanLion- have you seen any studies claiming 1 gr. Per k body weight?

[@NemeanLion-]

@@cautious1343 Actual studies? No, but medical organizations like the Mayo Clinic and other renowned organizations don’t make them up on bro science

[@HardRockMiner]

Sometimes the information on this podcast is useless.

[@tms6565]

thanx for that constructive response !

[@joeg6939]

Because it’s not what you want to hear

[@joeg4129]

Some people still find it interesting and informative. Not all of it needs to be actionable.

[@RictorIAG]

I like how you guys came to an agreement on why IF works, and were completely wrong in your conclusions. I'll ask you this. Please answer me, I beg you. Where does the idea that if you burn 3,500 calories that you lose a pound of fat come from? What is that science? I promise you that going down this road is more interesting than you may at first believe. The answer is it was made up by a lady and published in 1909 with no science behind it. Go ahead, fact check me. "Caloric deficit" means nothing because our body fat isn't directly tied to the amount of calories we consume. Our body fat, and metabolism as a whole, are governed by hormones. I know you know this, but somehow in this conversation, you forgot. But if you think about it, the entirety of losing weight based on calories is based on that one fact. Now that we know the fact is actually a fiction... isn't it curious that we should ask why that is? (I mean, the answer is hormones again, but that doesn't sell calorie counters.) I don't know of a better way to discuss energy when it comes to the human body but the rate at which something burns in a vacuum chamber doesn't really relate to the non-thermodynamic way that our bodies use energy. However saying that people who use IF to lose weight only do so because they end up in a calorie deficit is just blatantly false. You should be more careful what you say because people are trusting you to speak the truth. The way you said what you said wasn't the truth.

[@MrSlim4163]

How many covid jabs did you end up getting rhonda? LOL