The BEST Way to Use Protein to Build Muscle (Based on Science)

[@jonathansebag8768]

This dude cites sources, including meta-analyses, synthesizes the data in tables all while reporting areas of bias. Edits are professional and the presentation is engaging. I can't believe the high quality of these videos.

[@musicjunkiee90]

I can’t believe it either. I’ve learned so much watching his content.

[@Trenscendent]

Yeah except he forgot to mention a very important study that shows better protein synthesis with larger intakes of protein directly post workout and 4-6hours post workout. Thomas DeLuer has a more up to date and accurate video about this exact topic.

[@cmartin1170]

💯 thanks Jeremy!

[@romulo.silveira]

​​@@Trenscendentand YOU forgot to say that, despite being truly groundbreaking, the study you cited is quite recent and is still considered to provide "preliminary evidences" about this new protein intake paradigm. It still needs to be replicated in order to achieve a larger, more encompassing sampling before commiting to those findings. I saw other content creators talking about it too because they are indeed exciting news.

[@hirntotberlin]

Jeremy never skipped brain day. ;)

[@banjanrameen7514]

Key Points: Importance of Protein: Protein is crucial for muscle building but is often misunderstood. Types of Protein: Protein sources are ranked based on digestibility and essential amino acid content. Animal-based proteins like meat, fish, and dairy score high. Whole Eggs vs. Egg Whites: A study showed that whole eggs led to higher muscle protein synthesis than egg whites, possibly due to additional nutrients in the yolk. Plant-Based Proteins: Despite lower digestibility and essential amino acid content, plant-based proteins can be as effective as animal-based proteins if consumed in adequate amounts. Optimal Protein Intake: Around 0.73 grams of protein per pound of body weight per day is recommended to maximize muscle growth. Protein in Caloric Deficit: Higher protein intake may be beneficial when in a caloric deficit to prevent muscle loss. Cost-Effective Protein Sources: Protein powder, eggs, milk, and canned tuna are among the most cost-effective sources. Protein Distribution: Distributing protein intake evenly throughout the day may lead to better muscle growth. A minimum of three protein-rich meals per day is recommended.

[@brainhadraba2296]

0,73g/lb not 0,73g/kg...

[@alex_hounslow]

Your a legend 👏

[@icelord8370]

The sheer amount of efforts you put into these videos really shows, the second I have a question in mind, you just follow it up with solid study based data. Thanks Jeremy

[@hmq2007]

Also, the humor is spot on!

[@humbaba_7730]

same thing happened to me watching it.

[@zainabibraheem]

Literally I’m a university student studying sports therapy and it really helps

[@leoserrat9742]

🎯 Key Takeaways for quick navigation: 00:27 🍖 Protein type impacts muscle building. Protein powder, meat, fish, and dairy are effective sources, while pea-based protein is less so. 01:53 🥚 Whole eggs might have unique muscle-building properties, possibly linked to their cholesterol content and other nutrients. 03:46 🌱 Plant-based proteins are effective for muscle growth if you consume enough daily protein and distribute it properly throughout the day. 04:54 💪 To maximize muscle growth, aim for at least 0.73 grams of protein per pound of body weight per day, up to 1.2 grams. Protein intake can vary based on body fat percentage. 07:11 🥛 Protein powder is a cost-effective way to meet your daily protein intake. 08:57 🍽️ Distributing protein intake evenly across three meals per day may benefit muscle growth. More frequent meals didn't show significant differences in muscle growth. Made with HARPA AI

[@adityakamble8197]

Thx a lot bro this was helpful to skip the points i knew already 😊

[@GHOSTSrunning]

MVP

[@NoRockinMansLand]

Awesome comment

[@OsiyoWado]

Big W

[@sunraiii]

0:24: 🥚 Eating whole eggs after a workout leads to a higher muscle protein synthesis response compared to consuming egg whites. 3:57: 🥦 A vegan diet and an animal-based diet both led to similar increases in muscle size and strength during a 12-week training program. 7:48: 📚 Protein distribution throughout the day may impact muscle growth.

[@clarity2115]

eat protein with fat for greater absorption. ez

[@KirinFire96]

I think the fat helps with absorption. Don't quote with me on this, but I feel like protein shakes haven't helped me that much. Nowadays I mostly focus on just buying meat, eggs and dairy. Occassionally I supplement with shakes but I stopped wasting my money on them and instead just buying real food.

[@clarity2115]

@@KirinFire96 Every single protein source is associated with fat :) I try to eat more whole foods as well, but if I do take protein I do include some fat to it

[@robopoke-w9t]

This is probably just Protein+Calories being better than Protein by itself. There is no control group matching protein and calories

[@Emotionlessxartist]

Anything else I can eat other than eggs after a workout?

[@kman8749]

Jeremy is definitely one of the best out there. Does his homework and breaks it down. Ask important questions and provide scientific studies for answers.

[@UnleashedQasim]

some of if not the best videos on youtube for fitness and simply breaking down complex subjects. youve smashed it

[@cfoscoop]

I love that you have specific studies that you've researched for these, really makes your vids stand out!

[@75mannyc]

As I try to figure out a well balanced routine for muscle growth, you’re informative videos are a HUGE help. Thank Jeremy!

[@ilarirantala7402]

Your*

[@iownornot1]

@@ilarirantala7402 Our*

[@TravisMcGee151]

@@ilarirantala7402Long commercial for his powered protein.

[@williamdejeffrio9701]

67 years old and have been bodybuilding for most of my life. I am a somewhat "slow digester" thus eating enough protein is quite a challenge. Eating protein four times a day mostly expanded my waistline. Cutting back to two meals a day reduced my waistline, but I also lost some muscle size. My strength remains pretty good, even some gains. Your video provides some excellent detail about how to approach the process backed by research.

[@geno5169]

I also do two meals Or someday’s I’ll do OMAD. I go walking up 5 to 6 miles while fasting. I’m working on getting lean and getting abs. It’s a working progress. I eat 3 organic eggs and avocado 🥑. With one or two waffles. Greek yogurt.blueberry. Sometimes I’ll do oatmeal.

[@berechee1387]

Glad to hear someone else is also a slow digester!...😊

[@prajwalmallapurr2568]

Respect!!!

[@donaldkasper8346]

You consider a 12 week study relevant for something to follow?

[@ataqueparoxistico]

the envy is real@@donaldkasper8346

[@PinguimAfricano]

No doubt one of the most (or maybe even the most) helpful and enlightening video on this topic on KZbin! Many thanks man

[@matthewschenker3170]

What a terrific video! As a strength trainer, I'm always trying to help my clients make sense of nutrition information, especially when it comes to protein. It's so difficult to summarize all the factors. But you do a terrific job of this in 10 minutes, and you do it in an engaging way. Definitely, this is a video I will bookmark and share with clients. Thank you!

[@geno5169]

I usually eat eggs for my protein. I was eating 6. Now I cut back to 3 . I love salmon. This video was very helpful?

[@nuclear816]

Dsddsdds 8:50 d🎉 wd

[@84xennion]

@@geno5169 LOl eats causes hearet disease because its high in cholesterol

[@austinkottke8503]

@@geno5169watch the cholesterol bro id do like 2 eggs a day, overloading the cholesterol isnt the worst thing ever but it can Have some pretty bad consequences that’ll make you regret it if it did happen

[@Zeus-nn7id]

​@@austinkottke8503bro I eat 5 eggs a day can u say how it's harmful.... If u eat just white do u have to worry about cholesterol

[@ZeeDeevil]

I consume 30g protein over 5 meals per day every 3 hours. This helps me to control my hunger and break up my protein consumption into manageable amounts. I have been on this eating plan for 5 months now, which is the longest I've ever been able to sustain a "diet," and so far I have lost 20lbs. It was all thanks to fact based information like yours. We need more people like you in the fitness community to help educate people about nutrition and fitness rather than try and sell the latest trends. Keep up the good work 👏

[@geno5169]

I usually eat two meals or I do OMAD. I eat 3 eggs.I was up to 6. I’m working on getting abs and lean

[@SuburbicultureAZ]

30 or 300?

[@DanglyLingham]

you mean 30g of protein with each meal ?

[@SuburbicultureAZ]

@geno5169 Carnivore diet will get you there in 1 month. Add some fruits pre workout if you want. Bet.

[@streetx4817]

One meal a day. All meat and fat.

[@stevemendez3535]

I put one scoop of creatine and one scoop of WHEY protein and my coffee in the morning after I work out is this a good idea or not?

[@j.lavenus6627]

This is so great to get a detailed science-based explanation citing original articles and meta-analyses, and presenting the protocoles that were followed and the results ! Many thanks ! Great animated illustrations as well !

[@jpzsports]

Great video! Not only is the content excellent and evidence based, but your video editing skills are incredible! Nicely done.

[@danaquino9287]

Thank you for including vegan/vegetarian diets!

[@12hu5u6]

The effort put into this shouldn’t go unnoticed or undervalued 😊 thanks a lot for such a well rounded guide

[@BachBusoni]

Good work man - I'm really happy to see someone who makes such regular reference to the primary literature when answering fitness questions.

[@HolJaSol]

I will say, been vegan for 9 years and I’ve been eating a healthier diet lately while lifting weights consistently for the past 3 months and I am seeing some gains!! I weigh 205lbs at 5’10 and today I deadlifted 315x4 WITHOUT my lifting belt - something I’ve never done before 😮

[@bingoose5295]

the gym is becoming more complex then rocket science

[@RodhiShartedHarded]

nah its only like that if you only watch jemmy ethier

[@lscapalbo]

Great job translating science into easy-to-digest (no pun intended) content for everyone! Amazing delivery and top graphics. Keep it up, Jeremy!

[@DM-lc6pp]

Overall your content has been great over many years and keeps getting better, I think the motivation in the end is your building and progressing a business and your body.

[@ericalastufka1649]

Thanks for the video! I noticed that in all the titles of the papers you showed, the test subjects are young men. Any idea how this compares for women?

[@Perk.Eo.1]

Wow, so much work goes into your videos, I really appreciate all the effort. It's so easy to take in all the information and it makes sense start to finish, especially given that it is all backed up bz several studies for each point made. Thanks so much, keep up the amazing work!

[@drparthsharda3724]

Can you make a video on good vegetarian options to increase protein intake

[@TmTelecastFTW]

I recently found this channel and have been binging the vids as I really respect the amount of research that is used to back up certain points while also not forgetting some more anecdotal views from people. Not everything has a study done for it and its important to still look at other evidence even if it isnt as rock solid. That said, what really wowed me and will have me sticking around for the long haul is the small plug for your own protein powder. Both admitting that its on the pricier side, and suggesting that you could use any protein powder is such a shocker to me that I may actually consider buying from you next time I get protein. That sort of honesty is SO hard to find nowadays in general but when we are talking fitness youtubers? Oh my god its unheard of. Thank you so much for your videos brother, seriously. This is the channel I needed to bring myself past just futzing around at the gym. I am a 25 year old 6 foot 220 pound man, I've been obese my whole life and have been working towards slimming down for years, but sometimes all the advice is hard to understand. There is no great generic advice that you could give people besides work hard since the details are so important. Thats why giving people the facts and info to suit their own needs is so much more effective than telling people a routine they should stick to. Its like the difference between telling someone how to use an equation in math instead of explaining how the equation works first. Much love man.

[@matthewschenker3170]

Good points! And very encouraging to see you with the right attitude on your fitness journey. As you work to achieve your goals, keep following honest, quality people like Jeremy Ethier. It's a good sign that you understand how good this channel is.

[@nexobusa]

Firstly: Drink fluids in 3 gulps, wait few seconds and then repeat preferably sitting down. Otherwise you will large intestinal issues and oesaphagus issues Secondly: Protien supplements are best optimized when you are slightly hungry, yes you read that right. You see the enzymes that allow its digestion and breakdown needs TIMING. Thirdly: protein in its wholesome form like be it eggs tuna salmon WITH vegetables, yes veggies add and increased tolerance to proper digestion and utilization of food. Fourthly: In the morning an hour or half hour drink WATER before breafast this Kickstarts metabolism and your breakfast will be digested properly. For some of my patients who have myocarditis or prone to heart attacks- i strongly recommend luke warm water with lemon in the morning- then 15min later do burpee training or light running BEFORE breakfast. Cheers, dr sarguro

[@nathantinsley2618]

I appreciate that Jeremy focuses more on the nutrition side than most any of the other fitness channels i subscribe to.

[@nazimdevji3061]

Hey Jeremy, can you recommend the best mid range protein powder for the money ? Thank you.

[@frogmanjump1222]

Skip to 9:20

[@AnkitKumar-y5e]

Thanks 🙏

[@carlossoares4546]

Before is just bla bla

[@DiegeauxRubieaux]

❤

[@t_bkdk_r2285]

Please make a video on ab stimulators and ems machines, my father isn't in the best of shapes and he wants to take the easy way out, I'm trying to discourage him, because the people running these clinics make outrageous claims, easily proving themselves to be not knowledgeable enough in the department they pretend to be experts and probably lure people in? I want to see your POV in this topic as you're one of the most knowledgeable people out there on everything related to muscles.

[@davisherrera7425]

Great content as always! Thanks for all the hard work you do to keep us informed!

[@F3ARL388]

I love this man. Delves into all the research and presents the findings beautifully and intuitively.

[@lhuce7586]

I really appreciate all of the caveats you offered like "May mean" and "May result in" and "we suggest" and "suggests that _____" and "the best science we know as of now" and such. Studies can often be misleading (such as small sample sizes, not being Randomized Controlled Studies and so on) and a lot isn't concrete. It's really reasonable, responsible and great to offer caveats when you offer a guideline for people. Really great work, as always. Thanks!

[@puppypaco2985]

There is so many cherry picked studies that influencers use to justify their position. This dude has the best analytical studies I’ve found. “Across 49 studies”, is actual evidence, not, “in this one study with many weird outliers.” You earned my view

[@DavidBruceCJD]

Very good video! I often stopped eating protein because the thought of eating 6 times a day was utter torture and this is not a good thing because I realized that eating/cooking/preparing meals is actually very fun (even though sometimes time consuming, if you don't prepare) Eating/cooking like that and splitting your protein ''even'' feels more natural and you feel more active and better overall. Maybe the eat 6 times a day method helps some people but it wasn't the right thing for me because it also makes your bloodsugar go up because of the insulinproduction your body initiates, if you eat something (Thats the reason why you shouldn't eat snacks) and you feel drained, get pimples, you skin gets worse in general, you feel lethargic and so on and so on. I always tell people that everyone should get to know his/hers body and you just gotta find out what works best for you, learn from other people and decide then what you gonna implement. Its a constant learning process though and I appreciate the class Mister Ethier

[@Noegzit]

The fact that whole eggs were superior to egg white was not a surprise for me. Egg yolk is a real superfood (not like kale), they contain a lot of nutrients like vitamins, choline, minerals, cholesterol which is the building block for all steroid hormones and fats including Omega 3. It may be a surprise for many but our cells are not made only of proteins, they are also made of fats. Not only we need fat to make new cells but proteins are also better assimilated when eaten with fats. I tried to explain that at the gym to some dudette who was taking white egg powder as a supplement, too bad I didn't know the study quoted here by Jeremy.

[@kyleharms10]

Good shit Jeremy. I’ve been on your intermediate program for about a year and went from 125 lbs to 165 lbs at 5 ft 10. Thanks for everything you do

[@MygenteTV]

The reason you have all these followers is because you just don't talk out of your head. You should real data, real studies. This is a life changer. Keep it coming

[@leodegas7731]

😂😂😂 you forgot to say that the older you get, lets say past 35, your body is less efficient with using protein. So at 62, my age, I take as much as I can.( I'm over weight 250) but I try to get over 200 grams a day spread out. I've gotten stronger and bigger. Im presently doing a slim down phase. My squats and deadlift are at 400lbs, but I can honestly say its the protien and hours in the gym that got me here. 9 months ago, I couldn't walk half a block. Thanks for helping me lift with better form. I never did deadlift or squats until 4 years ago. It's people like you, that keep us healthy and safe. Oh, im a 62 year old homeless vet with depression. Its never too late to start. 😂 now I just have to find a life. ✌️🙏😊

[@missk9950]

Inspiring 🙏🙏🙏

[@leodegas7731]

@@missk9950 thanks. 😊 Have a great weekend.

[@sujoyteslesl]

This simple and heartfelt post in this KZbin comment thread has the capacity to change lives , dude. I'm personally grateful. From Toronto

[@timeisup6844]

sujoyteslesl Indian from Toronto as a result of mass immigration policies 😆

[@Gaming-n-vibes]

What are your thoughts and maybe tips in calisthenics

[@sudanrijal1446]

your videos are amazing!! PLEASE KEEP POSTING THESE QUALITY CONTENTS!!

[@Grâce-n1d4x]

You talk about Lbs, then gm which confused us none Americans. Could you do Kg after Lbs?

[@lachycummings3765]

Spreading your protein out over the day is such an old school train of thought. So many articles online now are saying you can smash all your protein in one or two meals and have the exact same benefits.

[@fonz114]

It may be old school doesn't mean it's wrong, Alot of people are turning back to old school ways and values in all areas of life. As the new school of thought is crap

[@lachycummings3765]

@@fonz114 it's not wrong at all, it's just unnecessary, as long as you hit your protein target for the day, doesn't matter how or when.

[@yennerchristien.]

Spreading it out is much better than having everything in 1-2 meals

[@lachycummings3765]

@@yennerchristien. Wrong.

[@yennerchristien.]

@@lachycummings3765 it depends on people’s preference

[@Aman-ov4dk]

Hi ... This video was really very informative but You missed one point which was how protein intake effects our kidneys and what is safe level and for which age group So Can you make a video relating to this please ?

[@youllknowme2079]

Best protein is what mom cooks 💪😤

[@kierand9410]

I like to make a point of returning the favour to your mum most evenings :)

[@thelegacyofgaming2928]

Hard to count that correctly

[@300Spartan03]

Can never go wrong with momma's home cooking

[@NoRockinMansLand]

Lol

[@Cave_Monkeys]

Mom's spaghetti

[@seans9284]

Watching this guys for years and have not seen him grown much

[@danielaml1956]

Love love love your videos! 3:53 I follow a pescatarian / no dairy diet and I too was able to see a growth in muscle when counting my macros diligently and like you mentioned, besides my plant based protein shakes and fish, I def tried multiple sources for protein like eggs, overnight oats, wheat everything, pasta, legumes. Totally doable.

[@UlfJayThatGoldenTeacher]

Seitan has tons of protein. One of my fav. Wheat gluten used in making seitan is over 70 g of protein pr 100 g. Recommend it if you haven't tried it.

[@AaronVets]

Try going vegan, most fish is full of heavy metals and microplastics these days. I feel much better 5 years after going vegan and I had a very healthy omnivorous diet before. Can get your omegas from flax, chia, algae, etc. 🌱💪🏽

[@Mukaza_3]

This guy always giving proper and important information. Jeff Nippard and this guy is all we need for knowledge.

[@TheCasaara]

You're such a legend Jeremy! Thank you for another golden video.

[@martintanjung5540]

Tempeh is another great protein source with the addedf benefit of fermented food...

[@babesababe5885]

Jeremy is the man, consider buying his protein powder every now and then to show support.

[@evaml11]

You're very easy to listen to, and you make videos interesting and educational. Thanks for that!

[@atharvanmangalapalli459]

0:16 Bro just spit out my daily allowance

[@TocaPasto]

At least u got a daily allowance 😢

[@youssef5778]

@@TocaPastojust keep training, you will build muscles

[@DoUrLessons]

@@youssef5778bro what

[@BattleB3rry]

I mix my shakes up in a different kinda way. I use 2 activias, half a cup of assorted fruit, a scoop of Vega (I’m lactose) and my thinner is almond or oat milk. I prefer almond because of the higher amount of vitamins and minerals.

[@RolemodelU]

8:10 But if you consume 30g of protein per meal, and have 3 meals....you'll never get beyond 100g of protein. How can you then reach our protein targets? By adding more meals? I'm sure that the body also needs some time off digesting, doesn't it.

[@spectator5709]

This channel is the training help I would have needed 20 years ago. But it's never too late! Grateful for this content, these videos actually get me excited for working out for the first time in over a decade.

[@cablemotion]

Even more valuable info than I expected. Thanks as always Jeremy for staying up to date and presenting info so clearly.

[@jiali9797]

A little confused on the amount of protein taken per meal. If 20-30 grams reaches the top of protein synthesis and a two hour wait before you can hit the max again. Wouldn't eating just 3 meals(120grams/3 = 40grams per meal) mean that 10grams of that protein would go to waste? Wouldn't that mean those who spread there meals out 6 times (120/6 = 20g per meal) have better results?

[@oliverbourne9599]

Really good lesson thanks. I do wonder how, or if this changes with different age categories. It would be pretty important to understand this with the growing number of people trying to stay in shape as they get older, or making a start when they are older 30 - 40 40 - 50 50 - 60 etc

[@vaas4403]

I'm using Pea protein isolate, please tell me if this protein also have same thing

[@Hmjoa]

Awesome video, man! Concise, on point, comprehensive and understandable. Cheers to your content 👏

[@michealbadmus2146]

Science and Research has a way of making basic things overwhelming 😅.

[@Corrupted-file]

This was a great, detailed breakdown, brother…thank you! 🤘🏼

[@Ultimita01]

Ever since I started an office job I know I need to do something. I did physical labour kitchens for 15 years and never had to exercise. Now I do. I am also losing muscle due to not lifting any giant boxes anymore. I have been watching your videos and you do great work, I am just mentally preparing myself right now for lifestyle change like I did when I quit cigarettes, then weed. Sugar is my downfall lol find it harder to quit then drugs. I subscribed, thanks for your videos. I have learned a lot lately not just about exercise, but health in general. I forgot to add, all these studies and citations are great. I imagine its a lot easier now to lose weight, gain muscle, then it was 100 years ago with our limited knowledge.

[@alex-vukov]

Amazing video as usual! The only thing that triggers me as a metric system user is that you give protein weight in grams but body weight in pounds 😅

[@djhmax09]

I think y'all are overthinking this. Don't put too much weight on all these "research" and "studies," they are too focused on one thing, and you end up losing sight of the bigger picture, that is living a healthy and strong life

[@jltg34]

Remember, it doesn't need to be as complicated as youtubers make it seem. They are incentivised to make you feel as if you must keep watching their videos to not make a mistake and lose all your progress. All you need to do is eat enough protein, push resistance (work out), and use common sense. The rest is likely to not matter for most people. Just set your goals, learn your workouts that should be based on your goals, eat close to 100g of protein a day, and stay consistent.

[@raidri_conchobair]

100g is not much. i weigh like 93kg, i need 180g of protein.

[@simoxeh]

Sorry you are not correct. As someone who lifted a lot when I was younger, I got zero results which is why I never stayed with it. I also maybe ate once a day rarely slept for more thrash a few hours and was very much in depression and high stress. Those things all matter. Yeah you'll get some muscle but protein amounts definitely matters. 100g is right if your like 130lbs but not if your higher then that. Cool broscience though.

[@sethc2241]

1g protein / lb of weight

[@ABCDEFGHIJKLMNOPQRSTUVWXYZ1248]

I found that huel helped me to gain mass and consume more calories, protein and carbs. Couldn't afford a 4 or 5 meal a day diet but I can just about afford the huel I need every month. 3 scoops a shake with skimmed milk or water. 2 bags a month. I eat 2 or 3 meals a day (big meals), snack in between and 2 shakes a day. I can't stop the gains! Slow but steady. 2 months in and I've definitely increased muscle mass. The mirror doesn't lie!

[@psyaiya]

amazing video as always jeremy! As a follow-up to protein, what about cholesterol/blood-pressure and body building? In the past year, I felt amazing and bulked up to my strongest and highest weight in the past year from powerlifting and mostly following your vids. However I then went to the doctor and they told me my blood pressure and cholesterol sky rocketed (vs a few years ago), so now I'm trying to balance my love of weightlifting and salty meat with cardio and salads (lol). There's also a high correlation between body-builders and high blood pressure (and thus early deaths). Would love to see a video tackling this subject next!

[@NJN23]

I doubt there is a legitimate correlation between bodybuilders and high blood pressure outside of steroid users and/or bodybuilders that don't eat right. Get .8 to 1 gram of protein per pound, have fat make up 25% of your total calories (mostly monounsaturated and polyunsaturated fat), and the rest of your calories should come from carbs (including ample fiber), and you're on your way to both gains and health.

[@NJN23]

@@annaku_baannasplitopen my guess as an NASM Certified Nutrition Coach with a degree in Nutrition is the high amount of saturated fat in her diet, along with too limited monounsaturated fat and soluble fiber led to her issue (unless she had a genetic propensity for cardiovascular issues)

[@sosborne2372]

Also eggs are super high in cholesterol and so are some protein shakes

[@IseeTheAquarianConspiracy]

So, when is the right time to switch from deficit to build lean-muscle and increase protein intake in the whole macros plan?. Thanks in advance Jeremy.

[@markdraper4087]

So I've been following Jeremy's suggestions for caloric intake, macros, etc for some time, based on his research. The problem is I'm insulin sensitive, and am finding it difficult to get my protein(1g/lb of bw)in only 3 meals, so I don't spike my insulin 5 times a day.

[@MarcusBuer]

If you are insulin sensitive you should decrease your carbs to avoid insulin spikes. Do keto (max 20g carbs per day), 1.8g/kg of protein and adjust the fat to reach your calory intake goal.

[@graymatter242]

What helps for me is to have a protein shake with every meal. I have a problem with that too.

[@candicearceo4786]

I’ve been doing a guided keto meal prep program for 3 months and my insulin resistance reversed significantly and I was finally able to lose some weight. I also don’t gain very quickly when I take a break because my weight loss was very slow and sustainable.

[@chiefnase2471]

I am in the program, and it´s by far the best I have ever seen - and the only thing that truly, measurably, works for me.

[@artogiviag]

Bro we want full weight gain , muscle building routine A to Z ❤

[@erik370]

Hi, can you add the studies in the description?

[@relaxedandlovingit]

9:44 the issue with spreading your meals upwards of 4+ meals a day is you'll be spiking your insulin too much. This can lead to diabetes, digestive issues and other health problems.

[@myrawilliams-tg7om]

Yeppppp

[@Primordial.Zer01]

Yes..I agree...but I also believe it depends on the person

[@w0ngky]

Never seen you before but you earned my respect and sub when you did not try to push to sell your own protein powder on the viewer. You have ever reason to to that but its cool that you were like 'it doesnt matter if you get protein powder from me or anyone else, just consider investing in it"

[@ErinfromLongIsland]

I'm still trying to find balance and figure myself out. This was really informative and helpful! I do wish you had gone into the different forms of whey protein and maybe a bit about collagen supplementation for protein.

[@matthewschenker3170]

I can help a bit with some of your points. For protein supplementation, stick to whey. Make sure to read the label and get one that has the highest percentage of protein per gram of powder. For example, let's say two proteins each have a serving size of 30g, but one has 25g of protein vs the other with 17g. This means the first one is 83% protein, the second is 57%. Go with the first one! You can get 25g or more from a serving of good whey protein. There is strong research showing the benefits of whey supplements. Collagen is a form of protein. However, it's not what you'd take for pure protein supplementation. Collagen is for other benefits, such as joint and skin health. You would be unlikely to take more than 10g of collagen per day. And not all of that is protein. A good collagen supplement might give you 8g of protein, vs 25g for whey. Also, there is not yet very strong research on the benefits of collagen supplements.

[@ErinfromLongIsland]

@@matthewschenker3170 Thank you! I currently do a scoop of whey (preferably isolate, 25g protein) and a scoop collagen (typically bovine at 18g protein, sometimes marine at 11 grams) in my post-workout thing. I am for no more than 2 grams carbs or fat.

[@mperez9745]

Wow. That is why I love the internet! The information to change your body, fuel Your body and exercise is right at our hands..

[@davidmills7046]

Love the content and very informative. It's amazing to me that we are still so blind to food absorption, diet, and exercise affects the body. I personally think that minimal weight training, a calorie deficit, and healthy food choices are 75% of the battle. Think of it as a car on a race track. If you are hitting the lines 75% of the time, you're going to be fast around the track. If you start hitting the lines at 90 or 95% of the time you're going to be faster. But how many seconds are you going to shave off the 75% time? It will be car lengths in the end but the cost is also high. And 75% is gets you a pretty damn good time. Get to 75% then start to tweak and adjust and with a ton of effort and sacrifice you might end up at the 1% of the population that can get shredded. But make the 75% you new life standard and no matter where you are in the training, you look pretty damn good.

[@soulmate702000]

Do we have a video on protein intake with intermittent fasting. I generally eat 1 meal a day with 1 or 2 shakes in addition

[@mohammadzomohammad189]

Man thank you so much , you expanded my knowledge and now I can build more muscle and lose fat , keep up the good work

[@wildthang9355]

I have been way over thinking and thus overeating protein. Thank you so much x

[@electroshock600]

Hey man, love the videos! Quick question, how important are rest days when training for muscle growth?? I've heard people say you need at least 2 rest days a week and others say you don't need any as long as you spread out the muscle groups you're working over the week. Any info would be great, thanks!

[@Big_Boss92]

Did you find the answer bro?

[@GetItRightUpYees]

Muscle only grows when you’re resting ,I am no expert and go five days a week ,was up to 130kg now slowly creeping back to 110kg ,rest days essential

[@yennerchristien.]

I do a Leg, Push, Pull, Rest, then repeat cycle, I recommend following a pattern

[@margaretwhitmer2715]

I downloaded your Built With Science meals and I'm amazed at how the fat is melting away. Just wanted you to know I appreciate it.

[@paiguy3624]

Moral of the video: Protein intake must be 1.3-1.6g times your body weight. Evenly distribute it throughout the day in minimum 3 meals.

[@Ovolukzzz]

Bro that number varies so much.... 1.3 is an INSANE number. .7 is a perfect amount to build muscle.

[@snipingspy1731]

he aint watch the full video😂@@Ovolukzzz

[@HailtotheThief21]

"Bruh..." He straight up HIGHLIGHTED it for you at the end in the summary XD 0.7g - 1.2g per pound (not kg) bodyweight. 🤦‍♂Orrrr, he DID put it more simply for people who don't listen, just stick to 1g per pound XD

[@sebastianvillota7535]

I love how each time you deliver a fact you quote the reserach and present it :D Thanks a lot!!!!

[@maddinek]

Thanks that you also consider the vegan diet! I must say, I haven't felt any difference in muscle growth or during diet between vegan or vegetarian food (both were superior to me than with meat). :)

[@AaronVets]

🌱💪🏽

[@derekjohnson5720]

I do four meals for protein every day with 4 protein sources. Eggs and milk 8am, then tuna 12pm, then chicken 4pm, then whey protein 8pm. Same time everyday mon-sat. Sunday I eat junk food all day, need a cheat day 🤤🤤 Had my best results that way

[@yennerchristien.]

Same for me as well (I don't really have a cheat day) Breakfast: Eggs and yogurt Lunch: Any protein source (mostly chicken) Pre workout: Protein shake with milk and peanut butter Dinner: Any protein source (whatever is available) The order of having lunch then pre-workout for me, it depends if I have school/work or not

[@santiagoalonso-8]

woah this was truly eye opening, im consuming like 190 grs of protein on average per day from both animal and plant based products while weighing 159lbs and i've been using the same proportion since i started training a year and a half ago, i've gained 22lbs up to now and i thought that i may be missing out on some gains (i figured id have gained at least 9-12lbs more if i ate more protein) but now i realize (given that my training split is full body with PPL focus 3x per week 90 mins each with 60 total non-warmup weekly sets and is practically perfect) i might not be eating enough fats and carbs, who would have thought! (I completely knew from the start but i cannot bring myself to eat more, plus i run and do karate so theres too much cardio draining my calories)

[@decibel3221]

Amazing video. Big fan all the visuals and how you broke everything down. I learned a lot.

[@boulderingace7952]

This was a brilliant, well thought out video. Well done bro 👏

[@saikumar-vw4le]

Hi Buddy Do you have anything for costochondritis ? Please ?

[@bro_bruh]

0:09 Bro is also eating the scoop with the protein. That is why it takes 3 years.

[@matthewallen2930]

The bit of research I’ve done from various sources suggests .8 grams of protein per kilogram of body weight, not pounds. That’s a significant difference. Can anyone please clarify for me?

[@BruDia]

That's why Dahmer was getting bulky, eating all that human muscles 💀

[@roblo1742]

Disgusting.

[@magic-man176]

Funny but he never ate them as diet. He dissolved them in barrels as he learned from taxonomy n shit.

[@allywithextral7960]

Hi Jeremy, I think smoked Tofu might be missing on your affordable protein list. This will depend on availability, but it comes with around 20g of protein per 100g of smoked tofu. The cheapest I could find in grocery stores in germany, where I live, is available at 2,19€ ($ 2.33) per 375g of smoked tofu. If my calculations are correct, that would come out at about half a cent per gram of protein. More expensive options cost about 4€ ($ 4.26) per 250g, which is sort of expensive if you ask me, but even that comes in at $0.02 per gram of protein. I prepare meals for a whole week with smoked tofu and for me it works great, so I wanted to throw that in.

[@clarencedolan699]

Take that, egg white mafia….

[@shyamsundarrajan2469]

I think egg white only for a low calorie option

[@lloydryandavid7820]

This is very informative and helpful! Thank you Jeremy Ethier for going all through the papers and synthesizing this in a very easy-to-understand format!