The Smartest Way To Use Protein To Build Muscle (Science Explained)

[@JeffNippard]

Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!

[@connorparks3955]

Thanks Jeff love the content

[@carlhewitt2449]

Literally was googling these questions this week, and here we are. What a guy 🙌🏼

[@eghosaomuemu]

Thanks a lot, Jeff. I love your videos!

[@sebastiangarcia41910]

Much needed information

[@coledando5872]

Jeff your a legend 👏

[@NewEnglandInSeattle]

Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.

[@xdeadwrongxdeadwrong7181]

Absolutely. For years nobody knows anything about this or doesn't want to share the knowledge. This one video is a blessing.

[@mojoron]

Oh hell yeah. All we had were library books and dudes at the gym. So much effort for smaller results.

[@ValeryBuchinsky]

Sounds like this applies to any topic one would choose.

[@draganpetev4677]

Not really... Without years of experience no1 can really have a great body without godlike genetics or being on gear... But it's definitely easier nowadays, that much's right!

[@Fx_-]

Except research proven longevity diets. High protien is actually proven to reduce human longevity by a lot. The best diet for longevity is low protien, no processed foods, high intake of root veggies like ube… fish like once a week. If you want to gain muscle sure protien… but if you want to live long then body building is the opposite of healthy in many many ways. I stopped in my 30s. Oh and the absolute worse diet is eating like a body builder every 3 hours high protien. Just be clear as to when and how much high protien diets you are willing to tolerate given it greatly reduces logevity. This means you will be in your older years with many health issues…. As oppose to just aging and dying at 100 if random cancer doesnt get you.

[@iamsalimg]

Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff

[@reginald5018]

That's something that's consistently set him apart. He delivers quality content, that's visually appealing. Visuals are soo underrated in this industry.

[@cufflink44]

I appreciate the visuals, but more than anything, I appreciate how Jeff doesn't waste our time with redundant, meandering b.s. He gets right to his points and delivers his content concisely, with excellent organization. That takes planning, but it pays off big time. I wish more content providers would follow his lead.

[@reginald5018]

@@cufflink44 true. But I've found myself "lost" and "bored" even with the most science backed Workouts videos. A) it's too long B) the creator doesn't do enough to create viewers engagement. This is mainly the reason. They do the " I'll let the video speak for itself" and neglect other important facets

[@kishorpatwardhan3219]

اس وقت میری عمر 55 سال ہے اور میں واقعی میں انگریزی بولنا چاہتا ہوں تو کیا آپ مجھے کوئی مشورہ دے سکتے ہیں؟ میں ہر روز انگریزی پیپر پڑھتا ہوں لیکن میں اس کا اپنی مراٹھی زبان میں ترجمہ نہیں کر سکتا۔ اور میں ہر جملے کا مطلب نہیں سمجھتا اور اپنے سامنے والے سے بات نہیں کرسکتا۔ مجھے آپ کے مشورے کی ضرورت ہے کیونکہ آپ نے یوٹیوب پر انگریزی میں تبصرہ کیا ہے اور اپنی رائے کا اظہار کیا ہے۔ میں نے صرف 10ویں جماعت تک مراٹھی میڈیم میں تعلیم حاصل کی ہے۔

[@rbellot11]

No strange music

[@GVS]

Great stuff. EVERY beginner lifter should watch this. First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!

[@ditz3nfitness]

I can imagine the farts at the gym while squatting, and even worse, deadlifting... xD

[@GVS]

@@ditz3nfitness they're called deadlifts for a reason 🌪🌪🌪🌪

[@mrsxber1916]

@@GVS hahahaha

[@BrainsandGainsPodcast]

2g/lb of BW crew checking in from 2010 😭

[@GVS]

@@BrainsandGainsPodcast RIP social life😂😂

[@Nathan-ft7dj]

Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.

[@BrandonMoussa-h8m]

bros doing tricks on it

[@SecondThought]

I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!

[@ayyguevara8448]

Loved the Alan Macleod episode btw

[@brettharter143]

No they suck

[@ZdravNaukKJV]

Awake thou that sleepest, and arise from the dead, and Christ shall give thee light. kzbin.info/www/bejne/hqHcnYh6gNd7m80

[@bgreer3067]

Hey! I know you, hi

[@stephs8665]

Oh shit JT!

[@MnecraftEpicPro]

- Bulking & Recomp: 1.6-2.2g / kg - Cutting: 1.8-2.7g / kg Higher end if lean + train hard, lower if - Best 3-5 meals/day - High protein is not detrimental These tips are negligible if daily protein intake is hit: - Consuming >40g of (casein) protein before bed is good - Can effectively absorb 50-70g protein per meal Vegan stuff: - Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily - Vegan lifters should aim for higher-end of protein ranges

[@uvrii]

thank you

[@marcbalesprod]

appreciate it

[@earlgrey1]

brooooooo

[@kiz__]

Bro taking more than 40g of protein before bed is fucking stupid as it’s going to spike your body temperature while you sleep fucking your sleep. Shouldn’t take a lot of protein directly before bed.

[@ana6975]

Thank you!!

[@mikeb1303]

Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!

[@Chiara-ep5er]

ay man good for you

[@NeroKoso]

Nice job! Keep it up!

[@yodamaster757]

Heck yeah! Nice work

[@demiurge6-]

I love seeing these comments it’s so motivating

[@BovisYg]

60 lbs man thats awesome!

[@Wubbalubbadubbub]

Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏

[@heatherblaire2187]

Holy sht you’re a tank.

[@Wubbalubbadubbub]

@@heatherblaire2187 Thank you! 👊

[@lbyoung8420]

Your story is inspiring, glad you made it out ok man!

[@spooky-nz9vj]

so strong

[@chimppower2748]

Saw your recent comments, I’m glad you’re doing better. You are stronger than like 99% of people

[@222MovieMan]

I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.

[@ePICS8]

They don’t do it because they often stick to myths so they can hide the fact they are roids. So they sell a solution in their terms to achieve whatever agenda they put in.

[@XsirtX]

It's probably because most fitness influencers most likely do not read scientific research themselves. They just say what either is echoed in the fitness industry, or what has worked for them personally.

[@222MovieMan]

@@XsirtX Definitely. Their ego is in the way of providing their audience with facts backed up by science.

[@ellize1998]

@@222MovieMan idk not everyone can read and understand them.

[@espenstoro]

It's one thing to quote studies, it's another thing to understand how it works in any given context. It takes a lot of brains to figure that out. No wonder why there's so much misinformation out there.

[@MarioTomicOfficial]

Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.

[@deeznutzzzzzzzz]

frr

[@polynesianmovtgp7439]

Intermittent fasting + anabolic steroids + protein = no shit your going to see results.

[@kushweedfaded]

Love the fact that a fitness influencer I follow, follows another influencer I follow lol. You always have great content as well Mario 🙏🏽 thoroughly enjoy watching both channels for knowledge and help

[@ranaa36268]

Mario you changed my life with your content. Before 2 years, my girlfriend cheated on me and said that I’m dirty because I was fat. In that period I weighed 300lbs. So, I decided to change life. I followed your tips and also I took online diet from website Next level diet and followed their meal and workout plan. I lost over 60lbs in 2years.. I’m feeling great and strong now. People also started to compliment me and I found new and more attractive girl :D Nothing comes overnight, just believe in yourself!

[@saiku1695]

@@polynesianmovtgp7439 lmao, i fuckin' hate roid dood influencin' people about healthy stuff

[@antirealm2612]

Hi Jeff! I don’t ever post comments on videos, but I would like to thank you so much for providing such quality information for free. You got me into fitness 3 years ago with the technique tuesday and fundamentals series. You’re a real G man. Love ya

[@jarde1989]

I verified it…. *Owen Ng* literally never post comments lol Glad Jeff saw this! ❤️

[@geert1734]

@@jarde1989 you are the type of guy that makes the street safe thanks

[@hanabiuh7305]

00:00Felicidades, es un buen ejemplo. sentadillas son unos HoTsTean.Cam muchas y un buen ejercicio. 5:25 Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world 🌹😉💖 los mortales abian apreciado tan hermosa mujer.😍.

[@haroldperezcoronado]

This content is absolutely complete and, so far, scientifically accurate. I’m a doctor and I’ve been training and studying nutrition and exercise for a while now, and this is one of the best videos I’ve seen about this topic. Our body makes the most of protein when we get it steadily throughout the day, so in a three-meal day, it would be better to adjust the scheme to a regular intake value (e.g 40g protein per meal 3 times vs. 100g one meal and 10g the other two). Really good video. PS: sorry about my English. Not my mother language.

[@LasagnaLlama]

Just wanna say your English is pretty much perfect. Honestly can’t find anything wrong with it 😁

[@brandonarmstrong2053]

Interesting that the body is optimized best with meals throughout the day. My theory is maybe the body reacts better to an exercise schedule similar to a feeding schedule. Small exercises done throughout the day.

[@DavesArchives]

I have a question - since our bodies can only absorb approximately 18-25 grams of protein for every 1 - 1.5 hrs, if I eat a 40 gram protein meal in one sitting, will the rest of the protein be wasted?

[@al6r725]

@@DavesArchives That was discussed in the video, 4:05

[@Kevin-ch8fu]

@@LasagnaLlama wtf

[@wutm8565]

hey jeff, been vegan for a long while, been lifting even longer.... really appreciate you including the vegan info. you really have one hell of a solid science based channel, thanks for what you do man

[@spookybattie]

was just thinking that! not many of these include advice for vegans

[@vantruongthi9105]

ok

[@brettharter143]

Omg your vegan how mad!!! Yours so special. I was vegan 2 years youll get back on propoer protein eventually cuck

[@ethanwalker6531]

@@brettharter143 lmao did you have a stroke at the end of that comment from all the animal products you consume?

[@aldonyc7176]

@@ethanwalker6531 😂😂😂

[@brycewong4159]

How much Protein per day? 0.7-1g per lb bodyweight BULKING (1:57) and RECOMP (2:58) 0.8-1.2 per lb bodyweight CUTTING (2:27) Overweight/obese can aim for 1g of protein per cm in height (3:28) How much Protein per meal? It isn't clear, although it is recommended to spread your protein throughout 3-6 meals a day (5:14) Protein per day > Protein per meal Protein Quality Leucine matters, best forms of protein to hit 3g of Leucine per less calories are Whey Protein and Chicken (5:44) All 8 essential amino acids (EAAs) are necessary, but you're almost guaranteed to hit all EAAs from hitting your protein goals and eating other foods (7:02) Protein Timing The anabolic window is cap (7:41) As long as your pre and post workout meals are less than 4-6 hours apart your workout will "count" (7:44) *Note: Fasting workouts should have protein ASAP after workout (7:56) Protein b4 sleeping underrated - 40g protein before sleep help muscle synthesis (8:02) HOWEVER, specific timing doesn't matter as much as long as you hit protein goals (8:37) Are High Protein diets safe? Within reason, there are no valid studies demonstrating negative affects of high protein. (8:47) "By far, the most important factor is daily protein intake. If you're looking to optimize further, look at how you distribute your protein throughout the day... these two factors alone will yield more than 90% of your potential results, however protein quality can be worth keeping in mind and protein timing may have some benefit." (9:19)

[@vivianasobara4939]

Thank you so much

[@denarendall]

The quality of content you make is remarkable. This is so informative, so easily digestible, and understandable even for those of us without a background in science. Protein is one of those things that always gives me a headache - so much conflicting info! Thank you for this, Jeff!

[@amandastebbins2831]

Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!

[@TimeBucks]

You explained everything very well

[@jefchristensen3027]

Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you

[@aabahdjfisosososos]

Hello Jeff. You probably won’t see this but I’ve massively improved my lifting simply by watching your videos. I struggled a lot of benching and squatting and failed sets because I was scared or had bad form. It was scary especially my squat where I got to depth then I was stuck, the bar fell off and I felt like I was going to die. I can proudly say that I can do my former fails with ease now. God bless you man, never stop.

[@Dellow1]

Jeff, you are smashing it. As a UK-based surgeon, researcher and weightlifting enthusiast, I have searched far and wide for someone offering highly practical content fully backed with referenced peer-reviewed studies and presented in a captivating format. I think you standalone at the centre of that Venn diagram; best strength and fitness channel on KZbin hands down.

[@maliamendiola7500]

You should also look into Natasha Oceane

[@heyoxide]

@@maliamendiola7500 what do you think of thomas delauer?

[@samb2124]

I can see how being a researcher and weighlifting enthusiast influenced what you were seeking, but what is the pertinence of the "UK-based surgeon" part?

[@ChristopherALloyd]

@@samb2124 I think that he is stating that the youtuber is a credible source. Since drdm is a DR, he himself is credible in the fact that he knows how to discern a peer-reviewed scientifically article himself. To become a surgeon he dedicated years of strenuous study so to have him comment that he believes Jeffs content is credible is giving even more credibility to it.

[@Dellow1]

@@ChristopherALloyd Thanks for this reply - I couldn't have summarised it any better. This, and also to demonstrate Jeff is having a wide reach internationally with his videos.

[@vimtheprotogen2855]

I really appreciate how well researched you are and how often you cite studies. It's a personal pet peeve of mine when people with a large platform give health advice without citing reputable scientific sources.

[@josiahholsey9160]

Not one piece of bro science. Just a comparison of peer reviewed articles, AND you managed to make it interesting!!! Excellent video from start to finish man.

[@cttaylor01]

The cuts at the beginning were really well done. That's the kind of content that takes time to do and makes your videos stand out as "professional" whatever that means.

[@WhaleBones]

This was the most straightforward and no fluff video on protein intake I've ever seen. Thanks for making every other cluttered video and article obsolete

[@catherinebyrom6307]

Precisely this.

[@SimplyAkilah96]

As a someone who studies sports nutrition, I really enjoyed this! You explained everything very well and covered all the bases

[@JamesTaylor117]

Have you come across the concept of hyperammonemia in the brain as a result of too much protein consumption as a sports nutrition student?

[@SimplyAkilah96]

@@JamesTaylor117 I have not, I’ve only really seen that in individuals with kidney failure

[@JamesTaylor117]

@@SimplyAkilah96 Interesting, thanks

[@unnikrishnan9902]

Keralite

[@schqrr]

Agree yes

[@korakatk318]

0:20 She looks like Kim from Better Call Saul

[@PictureFit]

This is so hot.

[@ItsNicolau]

Hey PictureFit, I really like your channel bro! (Saw your comment posted 5 seconds ago and decided to reply haha 😅)

[@Yolo-mc2vr]

bruh i love your channel. pls more high qual content

[@justinji5716]

uh, ok PictureFit

[@notpresobama1553]

I swear you guys are the same person

[@LatinAladdin]

We love a great sense of humor😭🔥

[@afrothundar]

Thank you for this. I’m 380, in the gym trying to lose 100 lbs this year. The idea of trying to eat my weight in protein has been a struggle. Now with this info hitting m y goal is much easier.

[@grahamstefaan]

Don't even bother lifting. Walk 5000 steps and cut 1% of your weight weekly by diet.

[@uirmeg]

Hows it going?

[@masterjaques4440]

This 1 video gives more information on protein than the 100s I have watched over the course of 2 years. Great work as always Jorf

[@karaokeduncan]

I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.

[@Auratix]

Real

[@FitLabb]

Agree with your take on total daily protein intake amounts & role of distribution thru the day. I’ve also found increasing protein intake a bit during a cut is very effective to maintaining lean muscle mass (assuming the cut is appropriately slow & steady). Spot on info as always Jeff 💪

[@gaminikokawalage7124]

Yo I seen your comments alot on various lifting channels

[@LowTide941]

@@gaminikokawalage7124 cuz he’s trying to grow his channel by spamming everywhere

[@pureoceanz8352]

You say you agree on “ his take “ yet it’s scientific research, so your agreeing with facts 🤦‍♂️

[@FitLabb]

@@LowTide941 What are you talking about…? When have I ever spammed or said a word about my channel anywhere? 🤷‍♂️

[@jimmylavan26]

Definitely one of your best videos because of how short and simple yet effective this is

[@CobaltElbow]

Just like Jeff

[@info.avdeshmukh]

This is THE most helpful, well made video on the internet based on pro science and not on any bro science, @jeff Nippard, u dont know how many people u r helping through this ...Thanks a lot ...LOVE from India❤

[@CabritinhaJP]

@@choose2bekindd get a life

[@kamacazi8]

Here is some dreadful 'bro science' for you. Life has gray areas and you cannot simplify things or research papers into black and white like he does. People don't realize you have to apply it to yourself. He relies on that and makes money of his click bait titles and videos. You have to actually apply 'bro science' to it in order for it to work for you... crazy right? ..... not just 2 sided huh ? ..... = Internet. Those research papers at least in his videos do not show the age of each person, height, weight, genes, nutrition, sleep schedule, experience/years working out. bad habits, smoking, drinking. If they actually did the assumed workouts/schedule. and just filled a questionnaire. And so on. So you have to fill in your own Life into it and see what applies and what DOESN'T!!!!!. And guess what... DO MORE RESEARCH ON YOUR OWN Let that sink in. I'm over 60 .. ok pretty much 70.. but anyway lol You have to apply it to your own lifestyle and body. People just take this for face value, that's the problem. P.S. no, that is my grandson gavin in my profile, not me lol, I do workout though, 25 ish + years !

[@HeyThatsInteresting97]

What kind of maniac drinks a glass of milk with a ground Turkey and rice bowl 😉😉

[@markiceharbor2082]

😂😂😂 that glass of milk is insane

[@gasparsigma]

I love milk with my main meals, I've picked that habit when living abroad 😅

[@samson4182]

Me

[@ToonFn-]

Me, 10g of protein per 2% glass of milk🤩

[@agoniavr]

This video comes at the perfect time! I'm usually around 76-80kg at 185cm tall, and I've recently started taking the gym more seriously with a PPL split while also going vegan for the entire 2022 to challenge myself. Finding protein required learning to eat new foods and the videos I saw so far made it feel like if I didn't get at least 150-160gr of protein I'd be lacking my daily bulking dose. With this video I feel more comfortable even if rn I'm around 120-140 grams, but making sure I mix my protein sources to have a complete profile and not just one source. Thank you Jeff for the super valuable information, been following for a while and the quality in your videos is unmatched and never disappoints!

[@sampetersson5887]

Try carnviovore diet after your vegan lifestyle. You will se incredible result and overall health benedits

[@legacyZon]

I started going to the gym again after 2 years and happened to find your channel. So much good information and science based too so thank you for that! One thing is, as a uni student living in a dormitory, it is so hard to manage food/diet. Would love to see a meal prep video targeted towards students (price friendly and high in protein and time efficient)! Would really appreciate it if you could make a video on it!

[@dislikebutton1712]

kzbin.info/www/bejne/mnbdgGSDibCImLc No problem brah

[@Juan_deep]

Same off shoulder surgery post op 2 years later

[@albothug221]

How’s it been 2 months in?

[@jackconnor6172]

base your meals around meat, cook a larger amount, put it in the fridge and you don't have to spend time cooking a few following days.

[@Pube83]

I'd say just watch your overall calorie intake and supplement with whey protein...it's the easiest and cheapest way if you don't have a personal kitchen. Aim for eggs, tacos, burgers, sandwiches...anything with a fair amount of animal protein. BUT skip the calorie loaded sweet drinks and empty calorie sides.

[@hanssarpei5684]

Jeff, I can not stress out how thankful I am for all the hard work you put into your videos, to make a complex topic easy to understand for us.

[@natebrennan6837]

I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on KZbin.

[@bysarahsher]

As always, I love how you provide clear, science based, simplified explanations! Makes it so much easier to understand these concepts

[@jamesweiland3214]

Thank you for including comments about plant-based diets and intermittent fasting, Jeff! I do both of these and it is sometimes difficult to cut through the highly-charged BS and get to real, clinical studies. I look forward to your next video!

[@patb5266]

Plant based intermittent fasting? I really don't see how that works as IF is specifically designed for ketogenic diets as carb based diets with IF will result in huge glycogen swings and pulses. Your pancreas will not like this and it's and easy way to decrease insulin sensitivity and push yourself towards type 2 diabetes will prolonged use. If you can make it work that's great but the science and use of IF does not support this.

[@jamesweiland3214]

@@patb5266 I think you may have read too much into it. I eat only plants, but that doesn't mean that I am eating a high carb diet. Plant-based does not necessarily equal high carb. In fact, I have found that with how much fiber I take in, the net carbs are pretty low. As long as my diet doesn't consist of a majority of grains, my carb intake is really low.

[@neophenom]

I am glad that there's so much information available for this. I have struggled with my weight all my life. I have been able to manage it for a while, but it has been getting harder. I am 40 now, and want to give a shot a a real body change. Discipline hasn't been an issue before, but the information is what trips me. I have been searching for information and videos like this hoping to start my journey with as much education as possible.

[@mauriciocaceres5084]

Why you’re sharing so much value??!!!! You’re channel is way better than many channels COMBINED! I’m truly grateful for your work and education of this channel

[@wizthejoshua]

As I'm just starting out my cut phase after a successful bulk, this video is SO helpful. Thanks for providing me with this valuable info Jeff.

[@kimonastheodoropoulos7253]

Me too, I literally planned to go on a recomp-cutting phase tomorrow after a 30lbs+ bulking period. This video solved quite a lot of doubts I had.

[@SergeyLifts]

Every time Jeff posts a video I know it's always high quality content 👌

[@vivsters96]

Thanks so much for always including links to the articles in your description! As an aside, it's disappointing that so many studies use exclusively male samples. Studies have shown legitimate differences in the way men and women operate. I'm always left wondering if research using all male samples is truly representative of female physiology. In any case, thanks for the great video as always!

[@Blearky]

As someone who is big into sport this year, a student and vegan I just want to say thank you so much for going the extra mile on every of this points. This video is really informative. Keep up the good content brother 💪

[@seinfields]

Hey Jeff! I would really love a video on recomping/bulking/cutting for women. A lot of the fitness KZbinrs I respect and trust tend to target male audiences for their programs and videos and it makes you wonder if the same information would apply to a woman. As a woman, it’s so hard to wrap your head around bulking when you want to look fit. I always assume I should be cutting, but eating disorders and diet culture are very real and crushing, so I gravitate much more towards recomping which is taking forever and really has me at a loss. I would hate to find out I’ve been wasting my time bc my diet is out of whack despite kicking butt at the gym. It’s all just mad confusing and I would love a women-targeted video for us gals who follow and appreciate your science backed info

[@CicceroSanchez]

I've been participating in Ramadan for the first time this year and this will be very helpful while I've been fasting throughout the day.

[@Love-Henry]

Thanks for including plant-based protein isolates in your charts. Very helpful for the increasing number of eco-friendly/animal-aware athletes.

[@1ragdashaun]

Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!

[@VivaLaReverend]

I had a gut feeling about most of these, but glad to finally lay the bro science to rest. This should be one of the first things beginners watch after proper form tutorials!

[@realtommy8323]

training for like 11 years but still learned a lot from the ebook mentioned in the end and of course all the great free videos on your channel. by far my favorite source of information regarding fitness overall 💪🏽 thanks Jeff!

[@justbetternl669]

I turned 14 a month ago and have been lifting for a couple weeks now and I’m still trying to do research about eating and this was extremely helpful. Thank you your videos are extremely helpful

[@NorThenX047]

you are better off doing compound bodyweight exercises and focusing on mobility and cardio. i think its a more natural way to keep your body in peak condition while avoiding any negative effects of heavy lifting at your age. you can definitely still use free weights or bands as a tool but id go easy on the amount of weight. diet will be far more important for you to maintain your goal body comp than throwing around heavy weight 👍

[@ric2854]

don’t listen to this idiot who said do body weight exercises, lift heavy, train to failure, and eat a lot,

[@hehemadeyalook]

Focus on form and the burn of muscles, don't ever ego lift

[@cullenc4183]

@@NorThenX047 depends on build, if you’re underweight and going into weightlifting you need to eat a lot and workout. Cardio adds an element of eating more to cover what you burn. Learning the fundamentals of form with medium weight as well as building some sort of plan will be a great platform to build off of.

[@kieranbaker381]

@@NorThenX047 heavy lifting does not have negative consequences at a young age, I’m 14 and started lifting last year, I am now 6’2 and was only 5’8 when I started. It doesn’t stunt your growth or even really effect you in any other way than having something to do and look forward to.

[@kovulion7777]

There's something very clean in Jeff's voice and his home, it's as clean as his videos

[@neurolance1]

I've been out of the lifting game for over a decade. Started lifting again in Jan. The research has definitely advanced, and Jeff is my "go to" guy for legit science based info.

[@DUHRIZEO]

Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.

[@ThatwasAsian]

It's amazing on how lean this content is. Straight to the point with only what you need to understand the concept.

[@Nocturnal_Fae]

Now THIS is how to create an educational, fun, and high quality video! That body height / protein detail for recomp was perfect! Very clarifying video, thank you very much! :)

[@Martin944turbo]

Jeff is the best.

[@Nocturnal_Fae]

@@Martin944turbo definitely! Glad KZbin algo knows 🙌🏼

[@CelebWorkout]

At 5:30 You forgot the section about insulin response to numerous meals. 3 to 5 meals each day This one was a lot of fun to make! I hope you enjoy it, and I appreciate your patience in allowing me to get the film as excellent as I could! great job man!

[@FirstNameLastName-di7wk]

I'm getting a degree in Food Science and Nutrition atm and it's so nice to see Jeff spreading the truth on a large scale. I learned about all this stuff but no one believed me because "Well the big bodybuilder man said I needed 3g/lb"

[@JamesTaylor117]

Have you come across the concept of hyperammonemia in the brain as a result of too much protein consumption as a Food Science and Nutrition student?

[@shmuckling]

I really like the "1 gram for centimeter of height" method, it really gets around the body fat percentage variable.

[@nullnull295]

height or width? :)

[@ClaimClam]

@@nullnull295 height

[@Jd-di8xv]

That works out to roughly 1.2g per lb for me

[@shmuckling]

@@Jd-di8xv Oh, you must be on the slim side. I'm a little fat. :D

[@Jd-di8xv]

@@shmuckling Hahaha for sure, we’re all workin on ourselves tho

[@Bobby-wo4ub]

Thank you for this helpful video. You are a great influencer, I enjoy how meticulous you are. I have 6 facts to share that you might like to consider and update your video to make it even greater: 1-You say it is more about how much protein you eat per day than per meal, but studies show that the protein you take per meal should be enough to trigger MTOR-C1 by having enough Leucine. so, there is a minimum necessary protein intake per meal to receive the minimum Leucine necessary to activate MTOR-C1 2-What is health if it is not for longevity? You say, " There is no study that proves taking more protein is bad for health", this is true, but it is just a bad interpretation; Taking less protein is linked with living longer. It means that taking more protein kills you faster, The only reason there is no research that proves more protein intake is bad for health is the fact that death by gaining is not considered a disease. Bascaily aging is not considered unhealthy. But we already know that taking more protein kills you faster. it does not make you sick, it makes you age faster. So it is not bad for health, but still kills you faster. Why? Learn more by looking up research of Harvard professor, Dr. David Sinclair about longevity and protein intake. 3-You did not consider aging in protein absorption by our body; the more you age, the more splanchnic extraction of amino acids you have, it means less amino acids available to maintain/build muscles, this is exactly why older people lose muscles. It means you have to make a larger amount of protein to have the same amount of amino acid available for MPS. Something that most people do not know. 4-You did not mention the role of fat in diet in the MPS. Adding fat to your food means slower stomach emptying, it means less protein per minute, it means not reaching to the minimum leucine level necessary to trigger MTOR-C1, which means no matter how much protein you take per day, if it is consumed in a traditional meal containing oil/fat, it does not really boost muscle growth. It is not about how much protein you take per day, it is about reaching 2.5 to 3.5 g of leucine in your blood plasma. If the rate of absorption is too slow, it is not avaiable when needed most ( after the workout) 5-Timing is everything in our life and still we are not good at it. The timing of taking protein does not mean the time it is available for your muscles to use it. You advise to take protein 30 minutes after the workout, why? Studies show that it takes time to absorb protein, it is not from mouth to muscle, first it should pass through stomach, if you have already some food containing fat in your stomach, it takes hours, if your stomach is completely empty, it still takes about 1 hour in average to have about 12 to 25 gram of protein passing your stomach and get to your small intestine to be absorbed and break down to amino acids. Therefore, taking protein 30 minutes after the workout is not a good idea, it is advisable to take protein before and during the workout in a pure form, like a high-quality purified hydrolysate whey protein with or without BCAA supplement, so when your workout is done, the amino acids are already there ready to inhibit protein breakdown and support muscle growth. 6-You don’t consider taking leucine supplement to ensure the minimum leucine necessary to trigger MTOR-C1, it is necessary, because studies show that even if your food contains enough leucine, still if you are eating traditional meal, it contains fat which slow down the stomach emptying, so not even after 6 hours of eating, still there is not enough leucine ( about 2.5 to 3 g) available in your blood plasma to trigger Muscle growth (MPS). So, by taking a leucine supplement with empty stomach, before having your meal, you activate MPS and your body start building muscles and then having your regular food support it by adding other important Amino acids. Legal Disclaimer: Please consider doing your own research before applying what you read here. I take no responsibility if you decide to use what I shared here.

[@rasalresid9147]

Thank you Jeff. It was very helpful video. I learned that building muscle is slow process and that's what I really don't like about it. Also I didn't have proper diet for so long time. Didn't have clue about protein, carbs etc.. I was doing everything wrong and had to invest in meal plan. I went with this Next Level Diet. It's good for now. If you guys have some other meal plans feel free to recommend it but it cant be expensive.

[@Ffkslawlnkn]

You really don't need a meal plan. Eat enough, get your protein, train, rest, and you're building muscle.

[@jacobramirez4894]

How much do they pay you

[@rasalresid9147]

@@Ffkslawlnkn okay, thanks for these advices, but I really think I need a meal plan

[@rasalresid9147]

@@jacobramirez4894 Nobody is paying me, but I would be glad if I got some extra money to be honest. But nobody is so kind to give me something for free...

[@Ffkslawlnkn]

@@rasalresid9147 no. You don't. You need to get your protein, and you need to get enough calories. I know loads of jacked people, and no one ever bought a meal plan.

[@allisoncarroll3734]

Thanks, love the videos! This is what I can do for now. I've listened to you ( & Steph) for years. The research and amount of time you put in really shows.

[@jackthechristian2820]

money

[@zachariahwilson5403]

@@jackthechristian2820 bro paid money for a old ass vid

[@devwork247]

@@zachariahwilson5403 people pay money for "old ass" books? wtf is your point? jfc people on the internet love to hate

[@zachariahwilson5403]

@@devwork247 the guy aint gonna see it , what is the point of giving it ...

[@hoffthechain3653]

@@zachariahwilson5403 because you genuinely appreciate his work? lol. rugged individualism at its finest. do you just act like a total dick when no ones watching?

[@kingderpygoat]

I actually thought this would be another "boring" mundane science video about muscle growth but this was actually really interesting and entertaining, Thanks for the info!

[@jaredbogart5461]

I've watched a few different channels on health and fitness. This is by far one of the best. Seems credible, good pacing, good tone. I also love how relaxed the explanations are. Some channels just say do this because nothing else will work for you. The way you explain it is much more realistic. Thanks for your time and efforts. Subscribed.

[@sergiotlx]

Can you recommend other channels that are also scientifically rigorous? I find too many viral videos with questionable sources. It’s hard to identify legit information nowadays.

[@Toolz1980]

Great stuff! Love that you include more options and ways to achieve a good protein intake than just "eat this amount of chicken breast and blend up 12 bananas". Also love that you take the time to break down scientific research to information anybody can understand, albeit sometimes I need to see and listen to it again to fully understand. I recently started working on muscle growth and this kind of information helps me to figure out what I need to maximize my training and understand why sometimes things just don't work as I hope they do. And I also love that you mention vegan whey, that's often left out. As I recently went vegan due to health issues I am really interested in more information on working all kinds of aspects of diets and exercise into my daily routine. Keep it up, I will get around to buying your program soon!

[@sifat9667]

As someone that's been continuing training during Ramadan, this is a very appreciated video. Explains a lot. Thanks.

[@SomeRedDame]

Thank you for making this video, it's extremely helpful even when I'm struggling against my own eating disorders while still weightlifting recreationally. I have a hard time getting myself to eat anything which I know is detrimental to any hopes of building muscle and decreasing fat. It helps to have an idea of the protein intake I should shoot for, and I always appreciate whey protein shakes to supplement my lack of intake. I also appreciate the demo meals you showed for cutting and recomp as they're very much up my alley, I just have to remind myself of those options. Love your channel, thank you!

[@UnrealSickness]

All the guys on steroids LOL 😆

[@Vizionary2050]

Hands down the best informative 10 min video I have came across in the Social Media. Thank you for your time and effort making this great content for us!

[@zesky1822]

Extreme informative. As a beginner, I can’t thank you enough for taking the confusion out of protein.

[@jasmintea8825]

Me who eats 90g of protein in one sitting because I forgot the rest of the day 🗿

[@azmatali8603]

90g in one go? what do you even eat for that much of protien?

[@AvocadoBondage]

@@azmatali8603a caniac at raising canes lol

[@krrishrathore4732]

Poor Man, you don't know the body can only use and digest 20 - 30 g of protein max at one time.

[@nassernasser6630]

Kidney must be screaming

[@pallabjd]

Same here

[@drinkinclear3100]

I am simply amazed by how good your videos are. The amount of research and shear quality is amazing. I especially liked this video as it felt much slower passed than the others. Thanks Jeff!

[@creamy6900]

I owe you and RP for literally 90% of what I know about lifting and stuff. Thank you! In just under half a year I have completely changed my whole body, don't even recognize my arms in the mirror when I wake up.

[@Stilletos96]

Consistently blown away by the production (and information) quality of your videos. Thanks so much for sharing 💪🏻

[@NicholasDaniel723]

Loving the inclusion of vegan protein and additional consideration for vegan lifters - awesome stuff as always.

[@drabnail777]

Yeah, it's unfortunate that he didn't talk about the shortcomings of that Protein Quality study and how toxic meat and dairy is despite its Protein content

[@HOLOB0X]

@@drabnail777 Could you link some evidence on your claims?

[@raulyared3117]

@@drabnail777 evidence?

[@xayano590]

@@drabnail777 source: trust me bro

[@alexlopez144]

@@drabnail777 meat and dairy is delicious tho so idc

[@nicole10799]

Oh my goodness you saved me so much money with the information!! I was flying through my protein supplements and it turns out it’s because I was having wayyyy too much protein daily. Thank you for doing your thorough research and sharing it with us!!😊

[@dancingnancy9591]

Just started my fitness revolution this year and I can't even describe how fortunate I am that I found you along with Dr. Mike Izratel from Renaissance Periodization as my go to sources for getting fit and healthy. I listen to you two almost religiously and continue to rewatch your all's content to solidify and cement the information you guys have. I'm a month and a half in and I am already seeing stunning results! Can't wait to see what each year brings!

[@GLOKD]

I'm a 6ft6 male and weigh 100kg. I should be consuming somewhere around 160-200g of protein a day according to many fitness experts. I also want to lean down a little and so maintain a caloric deficit. Today I tried to pack protein into every meal, I've had the following: 24g - eggs 21g - ham 28g - jerky 52g - pork tenderloin 2g - cashew nuts 2g - butter, noodles, etc This gives me a total of 129g of protein (way short of target for the day), and is a relatively good day for me protein wise. I've also hit my calorie target so can't eat anymore. It's simply unachievable for me to eat the amount of protein required as part of a healthy diet. I have protein bars but these are calorie dense and I only eat those on work out days.

[@PySnek]

its nearly impossible on a deficit without eating chicken breasts, very lean beef or supplementing with shakes

[@MrCrazzK]

I rarely comment videos, but i have to give you this one! Perfect video, good and complete information backed by research, touched on pretty much all topics of protein with some depth to it( in a 10 min video) and of course with great editing skills which keeps it even more interesting. Congrats. Coming from a certified sports nutritionist.

[@0h0h0h0]

Love that you included plant-based/vegan options. Thanks so much!

[@PAllen77]

This gentleman’s content surpasses the realm of merely giving us “how-to” discussion on physically fit and maximizing gains; it moves into the realm of the fascinating science of being human. Well done!

[@eneserentezgel7078]

Firstly, such a great video. Another great rule of thumb for less lean individuals is to eat 2g per kg of their lean body mass (LBM is just your weight if you didn’t have any fat). It just isn’t necessary for e.g. 230lb person to eat 230g of protein. There are many LBM calculators which can help you find your sweet spot!

[@LAnimeMaster]

I feel like you've been reading my mind. I've been very focused on protein as of late and figuring out how much to eat. Ironically, this was because of another video of yours. Thanks for the content. It's much appreciated.

[@forwardflash100]

Great job Jeff with articulating this video, the way you break things down makes it very easy to understand without feeling overwhelmed. Bro-Steph was FTW 😂

[@kevinhowe543]

I'm very thankful for this video. I remember an argument I had while trying to learn about working out. I was in the US Navy where someone was insistent that your body wasnt even able to absorb more than some absurdly small amount (somewhere in the mid 30s-40s grams per day). I was sure this information had to be wrong but their spouse (boyfriend at the time but also involved in the argument) went to college for physical training so their 'expertise' trumped my doubts in the eyes of everyone else involved in the conversation. They spent about 20 minutes indirectly denigrating me for 'having to be right' and not letting go of my position.

[@linekos]

Oh this puts to rest a lot of my concerns with protein intake. I'm pretty new to working out and have been breaking my brain trying to figure out how to get enough quick and easy protein post-workout when I can't rely on dairy. With ADHD, planning meals is already hard as hell, so being able to know that timing isn't all that important and just making sure to eat different kinds of protein throughout the day is enough makes this a lot easier for me. Still a struggle but it's good to know that I'm not loosing all that much with my inability to meal plan and tendency to scrounge for food so long as that food is meeting my dietary needs.

[@JaysNest]

I appreciate this 🙏 I’m currently building muscle and struggling to get protein in. I’ve been lifting for 6 months now and I’m ready to focus in on sharpening my nutrition. This really broke down everything in an easy way to understand for this newb. Gratitude!!

[@parkerfitzen3609]

7:35 speaking of vegan protein and "vegan whey", there's a company out there called Perfect Day that uses microflora to produce actual whey protein that's molecularly identical to the whey from cow's milk. Being molecularly identical, it shares the same amino acid profile as well. They use a process called precision fermentation, which is the same process used to make both medical grade insulin, as well as many different vitamin supplements (especially B vitamins) so the whey protein is made without using animals, and is thus vegan. They partner with California Performance Co. to sell a protein powder sup that's pretty good. I've been following them for a while because I'm into food science stuff, and they're also working on getting precision fermented casein.

[@rq9622]

omg poor microflora, they must be suffering in bad conditions to produce this stuff!

[@xeon7663]

@@rq9622 I only use vegan protein due to allergies so sometimes it’s good having this stuff not just for vegans

[@rq9622]

@@xeon7663 Yes, good point. So does it work for people who dont tolerate dairy products?

[@brandonnguyen9555]

So in other words, its chemical...anabolics

[@parkerfitzen3609]

@@xeon7663 if you have allergies to dairy proteins, this is chemically identical, so it would still most likely trigger an allergic reaction

[@lu77xiaojun37]

Two years later I am seeing this for the first time. Well done. Direct and to the point. Thank You!

[@Evan-ph7jh]

Amazing video! The amount of research, time, and effort you put into your videos is admirable. Thank you for all you do for the fitness community. Hope you’re doing well Jeff!

[@pwprochazka]

I'd be interested in understanding protein intake/usage on those over 50 versus mid-30's lifters. Maintaining muscle mass after 50 is critical to maintaining a healthy and useful life. For those who turned to weight training after 50 because they realize how important it is, they need to understand protein and diet even more so.

[@xyzct]

61 year old here. Peter Attia addresses this in some of his videos. I think the punchline is that older people are less efficient at using protein for protein synthesis, so erring on the higher end is warranted. Here Jeff points out that there are no health risks with going higher, so ... that's what I do. I'm 165lbs, and I am averaging around 185 gr/day. (Sometimes 200 after really long mountain bike climbs -- with a minimum of 3000' of climbing -- only because I'm eating more.)

[@LiftingGeek]

Good morning, Jeff. Thank you for this video and the time/research put into it. Your content is consistently sharp, on point, and very useful to me. Hope you are doing well and let us all keep lifting and pushing forward.

[@andreashellmuth7739]

No longitudinal studies on effects of high protein references here but obviously still encouraging that those 8 week ones didnt show detrimental effects to commonly used blood markers Thanks so much Jeff!

[@jayin2344]

Watched your stories on IG on how much work you put into this vid and I must say it's worth it - one of the most researched and well explained video about protein 👏🏼 I really learnt a lot more from this! I bet you're glad it's all over making this but I must say how much I'm looking forward to more. 😄👏🏼

[@kieranrogers7779]

Thanks Jeff! This video answered so many questions I had and didn't even think to have. The pyramid breakdown at the end was absolute gold and will help me with my upcoming meal plans. I've been using your intermediate training guide and am now getting into a focussed meal plan in combination.

[@Joeyisvibin]

I have a question. How are u able to eat about 120g of protein in meals? I have about half about it with around 60-70 gram

[@sigmarecovery699]

Glad you made this video. I’m 47, slowly starting to see the results from resistance training, cardio, and a change in diet. There is a ton of confusing data out there regarding protein consumption. The info presented made things easier to digest. Thanks.

[@thatfreckledchic9937]

by faaaaar the besstttttttt and most detailed video that even I as a beginner could understand after had watched literally tons of them on youtube. THANK YOU SO MUCH!!

[@BrainsandGainsPodcast]

All that editing paid off! Hah another solid one in the books dude