The Literal Best Time to Consume Protein for Fat Loss & Building Muscle (7 Studies Confirm)

[@MrQuadcity]

### Key Takeaways 1. **Overall Daily Protein Intake Matters:** - Consuming enough protein throughout the day is crucial for muscle building and fat loss. 2. **Protein Timing:** - Pre- and post-workout protein intake is particularly beneficial for muscle mass. - Consuming protein before bed is advantageous for strength gains. 3. **Protein Types:** - Milk protein and red meat protein are highly effective for building muscle and strength, with milk protein slightly better for muscle mass. - Animal protein is generally more effective than plant protein for muscle protein synthesis and lean body mass, especially in younger individuals. 4. **Absorption and Synthesis:** - Beef protein is absorbed more quickly than milk protein, but both lead to similar muscle protein synthesis rates over five hours. - Milk protein shows a higher early impact on muscle protein synthesis. 5. **Optimal Protein Sources:** - Whey protein is recommended around workouts due to its quick digestion and effectiveness. - Casein protein is beneficial before bed for sustained protein synthesis throughout the night. 6. **Practical Recommendations:** - Consume a whey protein shake shortly after workouts. - Consider a mix of protein sources for optimal results: whey protein post-workout and casein protein before bed. 7. **Additional Insights:** - Total protein intake is more crucial than specific timing, but timing can offer additional benefits. - Protein before bed does not hinder fat loss and may improve sleep due to tryptophan and melatonin content. 8. **Personal Endorsement:** - DeLauer recommends Bomar Nutrition's whey protein shakes, which he helped formulate with natural sweeteners.

[@TheWhiteLantern22]

Med Scientist here. Be careful when ignoring statistical significance. It’s a calculation that takes into account the before and after for each series within a data set. If you disregard it, and simply look at the mean, you can be misled if there are significant statistical outliers that skew the average. Exceptional video, keep up the hard work and always seek the nuance 👍🏼

[@Sulayman.786]

Who ignores stat sig? Only mean people obviously!

[@TheWhiteLantern22]

Baaaah 😂

[@Sulayman.786]

@@TheWhiteLantern22 thanks, but it was a significantly average joke

[@ARBets23]

mad scientist my ass

[@Leocifre]

@thewhitelantern22 yes but no statistical significance does not mean no signal. And in light of the damage that statistical medicine has done (remember the absolutely unscientific scientific studies on how margarine and toast is good for the heart), it is important to interpret the data that we have with scrutiny and a degree of intuition (!) and not disregard b/c of case numbers.

[@kenhoover1639]

I am 67 years old and have recently started working out again about 2 months ago. I try to drink a liter of whole milk a day. It has made a significant difference in my strength and my ability to put on mass, even though I am older.

[@RA-rf4nz]

Thanks for the update as I too am in my mid 60's. What type of milk do you use? organic name brands or local store brand? raw or pasturized?

[@xSTstSTx]

@@RA-rf4nz Fair Life ultra filtered is what I drink because it takes out all the lactose and actually makes a serving more concentrated with protein, casein and calcium. Plus I'm somewhat lactose intolerant and it doesn't bother me like regular unfiltered milk.

[@ked4864]

Folks from Northern Europe/Scandinavia are able to handle huge quantities of milk more easily than some other ethnicities...

[@ARBets23]

you are only 1 year older than mark cuban

[@willgraham8878]

​@ked4864 I'm pure Scandinavian and I def like a lot of Cheese and some milk ( prefer raw grass pastured)!!

[@ag-py6to]

1:02 milk protein best 1:40 best timing pre and post and nighttime before bed, pre post good for mass, nighttime good for strength 8:40 casein aufnahme zeit, whey faster after 30m 12:17 casein better at night than morning

[@andynonimuss6298]

After many years of training and recording every rep and set, I've never seen any difference between drinking a protein shake before or after a workout. Since protein can circulate in your blood for up to 24 hours, the most important thing is to meet your protein grams for each day and not worry about timing. Don't try to manage timing and muscle repair, because that's your body's job and it's smarter and more efficient than you are.

[@BasedInBrazil]

Agreed I don't really concern myself about timing protein intake too much, if my muscles are still sore some extra protein probably won't hurt.

[@andynonimuss6298]

@@BasedInBrazil Yes, with you! I stick to .75 grams per pound, which according to a lot of studies at .72 grams is just a bit over for weight training.

[@AirFuzz]

Did beef liver and chicken breast for breakfast and lunch. Fasting for the rest of the day. It panned out 🙌😎 done 💪

[@jonathanodriscoll3200]

I use Casein Protein a lot. I have it for breakfast and before going to bed when I am working 12.5 hour shifts at the hospital. I use the fast and slow acting protein product I bought straight after a workout and again, two hours later after that. On days where I am at home and not in recovery, I take Casein inbetween my two meals a day and am currently getting 150 grams or more. Finally, I did a 44 mile cycle with 4000, feet of climbing. I loaded up with Casein in the morning, had my first meal and then did the ride. I found that my hunger levels were very low and I only had brief moments of hunger. I am on Keto diet, so my fat stores were still being used.

[@CRUSHEQUITY]

I burned 15lbs fat and built 4.5lbs muscle in 28 days eating 1-2 meals a day in a 1-4hr window 300+g Protein so I know we can absorb more than the meme "20-40g" protein at a time. Ironically I was using a mix of whey isolate and concentrate along w/ meat (mainly steak) and LOTS of eggs.

[@Mr.Creosote15]

Any carbs at all? I keep hearing that carbs are a necessity for building muscle. Cool handle, btw!

[@vivander807]

Statistically significant - if I remember my six sigma courses from back in the day, I recall statistical significance relating to the confidence that researchers had in the outcome data, as to attribute the results to the properties of the study and not to random chance. That seems like something that one would not one to downplay - something that is...significant...in assessing the takeaways of the study...

[@francostacy7675]

Dr Huberman has stated that for health and fitness, we should NOT eat 3 hours before bed and an the first hour after we wake. And of course, he said it’s based on clinical studies

[@davidneal6920]

Over the last month I have upped my daily protein intake from about 150 grams to 200 grams and have put on 1.5 kg of lean mass

[@reclaimtheframe]

This is the whey

[@MRAZAKA]

This is the whey

[@pzboyz72]

An isolated example though.

[@gaweindegraaf]

Protein early in the day or around workout. Gotcha! ❤

[@KaputOtter]

He actually talked a lot about having whey/cassein specifically before bed, also. The takeway is that overall protein is most important, but the timing of it can be significant.

[@jeffrey4577]

2:44.... Paul Saladino been saying this except raw is the most beneficial form.

[@DarthNoshitam]

If a finding is statistically significant, that means that there is low chance (based on the p-value, e.g.,

[@MostAlpha]

Eloquently explained.

[@mo-215]

I'm good to go with meat and milk. How about EGGS? How do they measure up???

[@oskartheme5233]

Great for breakfast.

[@Jeremiahlation]

I was told from a body builder a long time ago that eating cottage cheese before bed feeds your muscles all night.

[@Prognosis__]

🤢 but it isn’t as tasty as eating meat

[@Jeremiahlation]

@Prognosis__ haha, well I love both

[@Prognosis__]

@@JeremiahlationI have bone broth and non sweetened Greek yogurt mixed with berries before bed…I might try casein powder with the yogurt but casein is quite expensive than whey

[@chevyshultz8386]

It is true I used to do it before I got burned out eating cottage cheese

[@chevrofreak]

Cottage cheese with kimchi is a great snack, as long as you aren't prone to nightmares from spicy food.

[@aniketbisht2823]

1:16 Glad to hear that as someone who consume 1.5 liters of milk a day and wants to build muscle.

[@Sulayman.786]

Milk is obviously best, because breast feeding! It's what mothers make to make their babies grow. Not like breasts produce red meat...

[@Sulayman.786]

Not that there's anything wrong with red meat tho

[@Sulayman.786]

In terms of milk protein not being digested as fast as red meat, that's because it's whey protein and not milk. Try that study with actual milk vs red meat and see which is digested faster. Milk has lactose which would give energy too, and very quickly and therefore speed digestion. Mammas milk is best.

[@Bozemanjustin]

Me and my friends have had this theory since the 80s Everybody in our friend group that was huge and muscular, even as a kid, we're the ones that used to come in from playing outside and drink a quart of milk instead of water

[@ArticulateArena]

I hope that's raw whole milk or youre just going to have diabetes and cancer lol

[@nicholasjones9390]

Animal protein is more bioavailable (absorbed better and has all 9 essential amino acids). Meats also have heme iron which is more bioavailable than the non-heme iron found in plant-based foods. This is why a lot of vegans may need iron supplements and need to combine food sources (rice and beans, for example) to get their essential aminos in.

[@GregPaxson]

This was really interesting... i think im going to experiment with this. Im very curious. Great video.

[@johnobrien8773]

Some Olympic athletes eat cottage cheese before bed. Some even wake up in the middle of the night to eat canned tuna. I have trouble sleeping on an empty stomach but I've been trying not to consume so much after dinner. More than two cups of cottage cheese seems like a lot but it's good to hear I could have more than one.

[@KaputOtter]

I'm another one who cannot sleep on an empty stomach so to be reinforced on having a protein shake before bed is great news for me. It seems like the fad of fasting (yeah, I said it) is starting to become disillusioned, as well. Honestly, the trick is to simply NOT OVEREAT... but if your body requires nutrition, it requires nutrition. Small doses of iron as well as magnesium help me sleep vastly better than going without, for example.

[@GroundbreakGames]

4 eggs and a piece of bacon for breakfast, Dr Rhonda smoothie for lunch and a well-rounded dinner by 530pm. It's the perfect system and I don't feel like I am depriving myself of anything. I keep my dinners mostly meats with a salad and 1 "cheat" meal on fridays and I feel ten times better than I did a year ago.

[@peterpan408]

There is no need to choose between Beef and Milk.. Choose both! 💪💪💪💪

[@reclaimtheframe]

This is the whey

[@DIYDSP]

lol choose neither. High-leucine: Adzuki, fava, lupinis, pintos, kidney, lima, navy, etc. Also they give you fiber, folate (B9), magnesium, potassium, manganese, isoflavones, saponins, phytosterols, flavonoids, polyphenols, and tannins, without sat fat, factory farms, env damage, heterocyclic amins, cholesterol, excess sodium, additives, antibiotics, hormones, biophila wadsworthia, secondary bile acids, lipopolysaccharides, nitrates, nitrites, heme iron, and polycyclic aromatic hydrocarbons.

[@aaroncohenour559]

unless your orthodox jewish...

[@billF2380]

That also seems to show that milk is digested quicker than meat, allowing the early higher levels of protein syntheses

[@bethtucker1810]

I am glad you break all the stats down to people speak 😊

[@crackerjack6075]

More trade-offs? is the casein worth the resulting inflammation? Also, possibly I missed a comment at the beginning, but just focusing on the beef and milk protein providing the greatest results for muscle growth, then strength...? Did the study dismiss egg? Eggs are a complete protein and the study didn't start with egg?

[@evh3811]

You are going to cause inflammation working out regardless

[@anthonylewis431]

Doesn’t milk also have carbs that would help with the muscle mass?

[@TekMoliGy]

i've noticed a big change in my gains when i include a lot of milk vs replacing milk with other forms of protein. I've been recommending milk to all my buddies lately and people at the gym

[@Brad-t7e]

What about an amino acid supplement? Does it build muscle and or strength comparatively to milk protein or beef?

[@grahamwilliams2632]

Thanks for bringing this valuable information to our attention. It has added serious value to my health and I appreciate it. Keep it up!

[@Prognosis__]

What I do is have a protein shake after working out around 8pm and then a shower, then have meaty dinner around 8:30 to 9pm…it works ok for me

[@GAB-vq7re]

I'm a late night workout guy also. Protein shake and lots of meat right after shower and bed 2 or so hours after. I know it's not the best, but it works for me, and it sounds like it works for you also. Different strokes for different folks.

[@ChadRiley-mf9ru]

That is so interesting. You should print that on a shirt and mass produce it.

[@arodderz]

same

[@kidsdogsandlife]

Reason why I even hit play on your video is the use of published peer review articles - thank you for this evidence based info

[@MrSinister718]

It's a study from Wuhan China! Does that seem reputable to you? Nothing from China is.

[@DHTex11]

Dr. Can you talk to us about Hydrogen water benefits if any and such?

[@richardmiddleton7770]

I'm wondering if the protein before bed being better for strength is because it could improve sleep and therefore improve strength?

[@piperuk5366]

Sounds plausible

[@TCCPH]

Interesting ! Could someone specifikt why you should ingest your caseinprotein 90 minutes before bedtime ?

[@Thistooshallpass2]

Ehen talkomg about around workout.. and o feel this is minute.. butnwhat if indo my lpw intensity cardo workout in AM amd weights PM 1/2 the time being after 8pm ..when should i focus ln my protien intake. AND PLEASE DONT come at mr for my lackmof sleep.. im working on it !

[@stuartholtzclaw8853]

I thought you said consuming anything that spike your insulin right after your workout would inhibit fat burning which his taking place for after an hour after the workout. Which is it?

[@OmegaReds03]

How about your daily or weekly regime with diet, supplements Hyperbaric chamber, cold plunge, grounding, sunning and sleep routine I think your viewers would really appreciate this as I think it would be more practical than a Brian Johnson routine.

[@nicholas5396]

Anybody else remember when just a couple years ago Thomas was telling us all to ditch the whey and cassino protein for pea protein. Said was as good or better at absorption and building muscle but no inflammation. Now he omits those studies he cited for favorable studies that fit the new narrative. All told im glad I didn't listen to him then and didn't ditch the milk protein so at least for now I have my confirmation bias!

[@TheJDUBMedia]

Everytime I watch his videos he's contradicting himself 😂

[@Jayla-dj2gj]

If your not doing resistant exercises would the insulin spike from whey just make you fat??

[@deanhohman7114]

GREAT content!

[@Dannyvm27]

I’m on a 700-1000 calorie deficit with around 120g protein daily. What’s the reason for gaining weight during this time? Is it water retention? Or something else?

[@justinmininger5973]

Are you meeting your macros and how long have you been doing this extreme deficit?

[@Jeremiahlation]

Are you strength training? You could be adding muscle

[@justinmininger5973]

If his goal weight is only 120 lbs lol. He needs real proven tested data which you won't ever get in this channel. Ignorance is bliss.

[@Dannyvm27]

@@justinmininger5973 just started about a week ago. Meeting all macros.

[@Dannyvm27]

@@Jeremiahlation not consistently. Just here and there. Low weight

[@ked4864]

What category do EGGS fall under? Liquid organic egg whites -- an easy extremely common staple. Are they more milk or beef?

[@Nick-gg6tg]

So is it more optimal to take whey after workout vs fasting for another 5hrs to get to 17 or 18hr fast. I take perfect amino before workout

[@Thistooshallpass2]

This has given me so much peace of mind .. i would have guolt for alpt of my protien coming from.my shakes yougurts and milks vs food know have the knowledge to tweek my protien intake .! Thank you from fbe bottom kf my most important muscle !❤😂

[@carsonturcotte9657]

Milk, think babies. Feed often. Every 2 to 4 hours. Would make sense that we would evolve to quickly uptake from milk.

[@VoidloniXaarii]

This was intriguingly interesting

[@qstaratma9096]

Sun Warrior is still my favorite….😎

[@lola-bb-poplar-watchdog]

An hour ago I had a pound ground beef & 2 apples. What I don’t finish the k9 will.

[@robertweiland7454]

I read that your body produces HGH within a 90 min. time frame of falling asleep and if your body is producing insulin it won't produce HGH. Any thoughts on this or could you do a video on this? I read this quite a few years ago. Thanks for the videos.

[@abrahamquillares3044]

Try LEVEL protein powder😮‍💨

[@redheat66]

Yo yo Thomas, am new to your youtube, but not your breakdowns. Care to decifer/uncode? - Casien bad or good for you? (my phd friend talk about casein and cancer) - Beef Protein? ( same same as HydroBeef protin powder?) - Do you think the EAA or CAA composition matters as mutch as Isolate?Concentrat whey, or Beef/collagen? mybee you can give it a try! pls help you the Biceps KING!

[@peterpan408]

There is a difference, the amount leucine. Leucine is what you need for MPS. 'Beef Protein' is mostly collagen.. good and useful in other ways (skin, hair, bone, tendon, cartilage etc).

[@CarbageMan]

Going with the whey-based shake seems to have made a difference for me. As for protein at night, it's going to raise your basal insulin. That's an insulin resistance problem over time. I have a hard time believing that protein doesn't raise insulin. Previous studies have shown that it "raises insulin but doesn't matter because it also raises glucagon." That's fine in the moment, but it's going to lead to long-term higher insulin.

[@kathleen9456]

Does 100% whey have casein? I can’t have casein

[@llyonzarevalo]

If the label doesn't say it has casein, it doesn't have casein.

[@SF-ow5ru]

Caesin was horrendous for me. Never drinking it again.

[@victorcs_]

Please talk about Luigi Fontana's book on longevity and protein intake.

[@SG-ji5ij]

Does he recommend lower protein amounts?

[@MyMd1111]

But how does protein before bed influence HbA1c?

[@allisonweaver9649]

What if you can't have dairy or whey?

[@ivanmohnke]

Have enough protein overall is most important. Source of protein is more of a refinement to the approach but other animal sources like meat and eggs will likely be the best substitute for dairy

[@moneyvsfinance]

Why don't they just say the confidence level instead of whether or not the confidence breaks an arbitrary threshold?

[@raizosgoldandtravel]

Tom, those aren’t guns. Those are cannons!

[@jerz8289]

Sorry Thomas, I am going to disagree with you on the taste of Bowmar Nutrition.. at least with the Hot Chocolate flavor. I am not sure if you ever tasted one of the old-school protein blends by MuscleTech, called Nitrotech Ripped (a lower carb version).. the Hot Chocolate flavor tasted exactly like the chocolate brownie flavor of that iteration. Not good. I am not sure of the other flavors, but that one has caused me to look elsewhere. I had high expectations based upon the recommendation you gave on SunWarrior Warrior blend a long time ago- that stuff, IMO, is THE best tasting protein powder on the market. Anyways, I have opted for Jocko Molk for my animal-based protein powder... clean ingredients and much better tasting.

[@GreatHope3-16]

I would love to hear your thoughts on hydrogen water and hydrogen water bottles.

[@DK-pr9ny]

Bowmar still shows “natural flavor” as an ingredient.

[@lizgutierrrez400]

(Warm) glass of milk at bedtime is still good

[@upsidedownbucket388]

Thomas, if you are not sure about something it's better to just say you don't know or aren't fully certain. Statistically significant: means that the correlation is not due to random chance (using the commonly accepted p-value < 0.05) Unfortunately this video is a victim of confirmation bias, you essentially chose to interpret the results in the way you wanted, this is not based on science. This video results in more confusion than education, it's unfortunate.

[@ThomasDeLauerOfficial]

I hear what you’re saying entirely. However I think this video is still accurate. Would you mind explaining what specifically is inaccurate? I’m pretty good about never saying things definitively and usually share that much of this is extrapolated. I’m aware of statistical significance, so gotcha there. In fact I usually mention that although it sounds amazing that something is statistically significant, it often doesn’t mean much.

[@habideenmolake]

What about age, genetics, workouts, etc... great video but this all gets so overwhelming.

[@johnnygrube]

Had the S'mores in my yogurt, pretty damn good.

[@yrevet]

Finally A healthy protein powder without stevia (sensitivity:{ ) 🎉

[@bonkers9182]

"are we going back to old school stuff?" Duh! some of us have done things old school because they work. They have worked, they work and they will work. No need to fix what is not broken. Taking note of new things that offer proof to adjust and perfect? sure! But many people never left old school for trendy influencer interpretations of limited range studies. *Proudly licks clean the milk moustache*

[@sherlyr.]

I already have the BEST (my best) protein powder- Prime Protein.

[@Diggilicious]

What about enzymes? Take 100G of protein with an enzyme and you're rock solid in 2 months.

[@conserve_climber]

Transparent Labs dude 👍 oh and the Marvel GNC protein tastes like s’mores 😁

[@Charvo75]

I am essentially vegan except for whey protein. I am 49 years old and have gotten ripped with basically 95% of my protein from whey. Whey is highly bioavailable and seems to be very effective even with older folks.

[@annaku_lionsluggg]

technically, you're a vegetarian. pure vegans dont consume diary, but vegetarian do.

[@Rohme.33]

Congrats on proving the nay-sayers wrong! Are there any grab and go whey protein drinks you could recommend?

[@gasoline1707]

How do you eat that much whey protein? The 50g shake I drink post workout always makes me feel bloated and kinda gross for an hour or two. I'd replace it with food, but I also take creatine and collagen which are unflavored and I don't wanna drink those alone.

[@pokaymonstuffez644]

Orale Whey

[@tedgraves6366]

There was a paridynm that a heavy meal before bed was bad for your cardio health. . .

[@EternalMeditation13]

Who else always hears about these studies with thousands of people but have never been apart of any of these 😂 like where’s the studies on these studies lol

[@BanesVeins]

Hey now...what about leucine spiking??? Isn't leucine spiking the entire point of protein timing?!? Refer to Donald Layman

[@Vincent_Beers]

Sumo training, work out. Eat, sleep immediately. Eating before sleep, weight gain, both muscle and fat. Following sumo style training, got to 500 pounds pretty easily. Taking it back off is slow,especially trying to maintain the muscle.

[@funkyb7406]

Digesting anything overnight while you are sleeping is going to hinder your recovery

[@nusuralove4407]

Bingo 🎯 💯

[@andreae.]

I'm sorry, but that's not how you interpret statistical significance. Yes, a result can be statistically significant and not clinically relevant (I think that' what you were trying to say). BUT when you don't achieve statistical significance, you cannot prove that the effect you're trying to measure applies to the population in general. Sure, you can speak of a trend towards it happening, but the reality is that there's too much variation across the analyzed population to say that an intervention works. Sometimes this may be due to a small size in the population, granted, but when you look at the length at some of those confidence intervals (how wide the arms to each side of the mean represented by the black dot), you see that there's too much variation going on to make a firm prediction of even a trend in many of them. Anything that crosses the 0 line means it's not statistically significant, and the bar width represents variability in results. So... it looks like the intervention in the study worked for some people (whatever that was), but it cannot be generalized.

[@mikhailpotapov4086]

Did this guy just really say “quote on quote did not show statistical significance BUT…” 😂

[@Retro-Iron11]

So the whole glass of milk before bed to help sleep isn't just hogwash then?

[@egijagreiliha8376]

So we have to rethink the whole planet saving topic in regard to the food options pushed by politicians and the media

[@piperuk5366]

Shocker right!!

[@Everrrrr]

Chicken bros in shambles rn. Red meat and Milk are in.

[@tommypham1101]

Can someone summarized it in the comment for us busy folks

[@swamphawk6227]

Milk.... It does a body good.

[@DJSTOEK]

❤

[@OmegaReds03]

Also if you could make a video on a natural hair loss solution including hair transplant Aftercare with a NATURAL SUPPLEMENTS & NO MINOXIDIL or FINASTERIDE. Penile problems are not an exceptable issue for me, that said I would much rather natural everything.

[@DL-oq6nq]

FairLife milk has quite a bit more protein than regular milk. I can't drink regular milk, so I have to have the lactate free.

[@ArticulateArena]

So, just listen to what high gravity and Jeremy's channels have been saying for years? Protein after your workout and then protein and healthy fats before bed. Gg

[@edils0]

The better question is whether the margin gained is worth the extra effort

[@j.strong-livingintampa]

This was going to be my exact point. Not worth it.

[@dianadeejarvis7074]

Again with the allulose. I don't see why it's so popular.

[@ThePTLifeLine]

The protein has “Natural Flavors”.. Is that problematic and shouldn’t you stay away from processed food with “Natural Flavors” as much as possible? Makes protein offers a chocolate flavor protein with no “Natural Flavors”. I like not seeing that in the ingredients.

[@wilmer360tv]

Welp you have to consider it like this then. If you see all the other ingredients and it’s things that your not ok with you already won’t get it. But if the other ingredients look clean then it saying natural flavors just means you have to risk it.

[@wilmer360tv]

Can you call up the company to ask about natural flavors

[@ninamarie8654]

I can't drink milk so therefore I never drink milk

[@jaywon06]

Get some Raw milk if you can!

[@Biodoc100]

Ah yes, the old statistically significant vs. biologically significant...

[@samstephen7]

Extremely confusing non statistical language used here and no conclusion drawn finally

[@DB-um1ij]

Mark Rippetoe TOLD you to drink your milk and HIP DRAHVE

[@TheJustinHit]

Your discount code sucks a lot Thomas, I'm buying $75 worth of items for free shipping. If I dont use your code, I get a free shipping If I do use it, they charge me $10 for shipping with $15 off from your code.

[@XFactor369]

Aren’t we just over thinking and over complicating things now with this?