There Is No Maximum Per Meal Protein Intake (Subtitle: It's Exhausting Being Right All the Time)

[@000jole000]

Key Points: -There is a long-standing belief that the body can only utilize 30 grams of protein per meal, but this idea is not scientifically supported. -Studies showing a limit on post-workout protein synthesis often use isolated whey protein, low training volumes, and only measure muscle protein synthesis, not breakdown. This does not reflect real-world eating habits. -New comprehensive study shows sustained increases in protein synthesis for 12 hours after ingesting 100 grams of protein versus 25 grams. This disproves the idea of a maximum per meal protein intake. -Protein is needed to support growth and adaptation in tissues beyond just skeletal muscle, like connective tissue. Basing protein recommendations only on muscle protein synthesis is flawed. -The speaker believes he has been right all along about there being no limit and that protein just takes longer to digest in larger amounts. He is critical of researchers who previously disagreed with him. Conclusions: -There appears to be no maximum protein intake per meal - higher amounts just take longer to digest and absorb. -Current protein recommendations may be underestimating needs since they only consider muscle protein synthesis. -More research is still needed on exact protein requirements.

[@ripxrip]

Thank you.

[@Budha3773]

Thanks bro

[@samvega290]

Perfect, now it’ll be easier to get the protein I need to recover from my 800 weekly sets of squats

[@BradleyCTurner]

Rir of 10 each set i hope.

[@DragonballG.]

You’re deloading I presume?

[@samvega290]

@@BradleyCTurner yes, with 3 seconds of rest between

[@user-he4ef9br7z]

Holy based!!

[@CALISUPERSPORT]

More protein = more protein syntheziz. So like....ur gonna get massive gainz bro

[@RobLipsett]

Legend of the game 💪🏼

[@GuillaumeLeValiant]

Nice to see you here, Rob! He sure is 😎

[@turbobros_online1561]

You earned a like at 6:26 when you called L. Norton what he really is. Excited to hear what you have to say, This is my first time watching one of your videos. I have not read this paper or was even aware of it. Thanks

[@HighLifeWorkout]

You are the man Lyle!!! I have read a bunch of your books

[@Ematuresco]

read all of them bro - and then the articles on the webside. Don't just read a bunch, when you can have the whole thing :)

[@Yeawhatever507]

Damn never expected to find you here

[@MajmunskaPosla]

GOAT

[@graysenm1320]

Love the videos Lyle. I understand this industry has f'd you over in many ways but you're a great voice in the space. Looking forward to more content 💪

[@ulyssesvillarreal6445]

Banger after banger! Keep them coming, sir.

[@iiJDSii]

Absolute banger!! Lyle must need a vacation being so exhausted from being so right!

[@MrRheo29]

I love the Lyle videos.

[@XxVidMakerxX]

Solid wrap up to a decades long saga, very interesting

[@phuocdo6326]

Love it. Thank you so much for the thorough breakdown. Those lame fake scientist sure are narcissistic arrogant jerks.

[@Tennisboy3010]

Just as I was pondering the question, you upload this!

[@TomTreutlein]

Lyle seems to be back, at least for a bit. Keep it going, guru. The nutritional world needs you and will inevitably be better for your efforts. Something something about evil prevailing when good men do nothing, so keep on not doing nothing... or something.

[@krazus2036]

Did I miss where Lyle gave his recommendations for protein intake? I would assume it would be 1 gram per pound of body weight up to maybe even 2 grams per pound. Obviously the closer you got to being say 300 pounds the scale would go down a bit to maybe just 1.5 grams per pound

[@GG-wg1yh]

This dude is like my absolute hero. He calls out every clown in the fitness industry. Layne Norton deserves that comment 110%>

[@devos3212]

Really happy you’re pumping out more and more videos Lyle. Keep them coming please.

[@ScottJohnson-cf8fk]

One thing that is for certain is that its better to eat protein than contein

[@truestrength-oz5kk]

thank you Lyle for your work, truly one of the pioneers of the fitness industry

[@BleachedAnubis]

Love the Layne Norton callout, watching him go from bro to "science based" through his KZbin history

[@ks24pl97]

Menno Hampelmanns

[@casperhansen9060]

I'll admit I like him too, his IG is nice for overall info. But despite his knowledge and experience he's not really impressive in terms of size or strength

[@Jimmy29li]

I remember Lyle from way back in the day. Ran the UD 2.0 back in the day. Great to see you doing content again...the industry desperately needs some rationality and intelligence. Thank you for the great review of the study.

[@Tjwheat903]

He's back!

[@r.in.shibuya]

It’s so good to have you back 🙏🏽. If I may I can shed some light on the 30grams…. It was when Joe Weider (early protein supplement industry) started. The scoops were 30grams and that amount was used in the early studies sponsored by the supplement industry. I am not sure If I read from Vince Gironda or Ori’s book… I do remember Vince was a little anti Weider. I’m sure 99% of you reading this comment have not read Lyle’s Protein Book. Trust me buy it and read it.

[@TypicallyUniqueOfficial]

I think people ask the wrong questions. The question should be: “How much protein should one eat if they want to minimize fat gain while maximizing muscle growth”. That number is higher than 1g per lb.

[@zensei999]

you're really thinking now 👌

[@TypicallyUniqueOfficial]

@FineWine205 you need to eat in a surplus of calories to build muscle and gain weight, which macronutrient would make the most sense to over consume in order to achieve that while remaining lean? Protein. There are studies that show people overconsuming 700 calories of protein and gaining pretty much zero bodyfat and the same muscle gains as if they’d have eaten carbs or fat in excess in addition to the protein. You don’t need more than something like .7g - 1g of protein to cover your daily protein needs for rebuilding muscle, but if you’re achieving a surplus with higher protein…your going to see less fat accumulation because it’s much more complicated to turn that protein into fat than it is to simply store fat. In fact, only 2% of carbs you consume are stored as fat.

[@SB-mr2nk]

@@TypicallyUniqueOfficial you will literally starve to death if you eat 3000 calories of protein per day and nothing else

[@zensei999]

@FineWine205 He's clearly saying in the context of a caloric surplus what would be ideal ratio to gain the most muscle and the least amount of fat. It's not that hard to understand.

[@BradleyCTurner]

@@zensei999 average youtube commenter is more focused on trying to make someone look dumb than understand what the point is.

[@kkwok9]

Nice video. Thank you for the useful information Continued success to you Sir.

[@boomakat]

You are the authority!! Thanks

[@VegetaPrinceOfSaiyans]

This is one of those things that despite seeing research on the 25 to 30g amounts for MPS being the limit, something just intuitively didn't seem right about it and I always figured it ultimately doesn't matter as long as daily intake is sufficient.

[@pyloredaking7133]

Keep em coming Lyle!

[@TF-iz4my]

Lyle I’ve been having nightmares where Im in the gym but can’t workout because I can’t find the optimal SFR RIR MRV MVP TNT. I then pull-up KZbin and it’s Dr. Mike just screaming unfunny sexual innuendos while everyone points and laughs at me. I run out of the gym and the whole RP crew is flexing on top of an economy sedan then I wake up. Can you help Can you help?

[@BradleyCTurner]

dreams usually have meaning, this could be your subconscious telling you to increase quad sets per week to 52.

[@ew-zd1th]

Thanks

[@stevepace-first8617]

Lyle banned me several times under various nom de plumes, and I still think he is great!

[@gregbulman1151]

But he still gets upset about other people blocking people they don’t agree with. I wish Held just drop all the personal attacks and stick to the science as he makes some really interesting and valid points

[@krazus2036]

Its part of his charm, if he didnt insult people I dont think his points would get across nearly as much to the normal person. His thinking is too radical for that.​@gregbulman1151

[@krazus2036]

​@@gregbulman1151 mentioned you in another reply, youtube un @ed you

[@HermieMunster]

Having to have protein every 3 hours reminds me of stories of wrestler Bob Hardcore/Sparkplug Holly setting his alarm a couple of times at night to wake up so he could eat chicken breast.

[@gou81]

Any smart guys out there see any correlation between protein intake and ALT levels in blood? When I eat > 3 g/kg of protein my ALT levels are high (~90IU where > 55 IU's is high). When

[@alan2102X]

Interesting observation! Seems that your liver is working harder. Check GGT as well. One possibility: animal protein stress, higher methionine and acid ash. This stresses the kidneys, possibly the liver as well, IDK. Might be corrected with compensatory alkali supplementation (bicarb).

[@nmnate]

I've always wondered about how fast a meal digested and it never seemed to make sense to have to break meals into smaller more frequent feedings because of some arbitrary window (that is just an affect of the rudimentary studies on protein absorption). We all know that if we eat a large meal, it takes a long time to digest it. I prefer to eat a large breakfast. 450g of greek yogurt, 100g of granola or oats, 2 scoops of whey protein and 140-150g of frozen blueberries. If I eat it at 7:30AM, I'm not ready for lunch before 12:30. Hell, I'm fine eating lunch at 2pm. Does that mean that all that extra protein is just being wasted? I know I'm still very satiated and still digesting food well outside of that 3 hour window. Why would I ever believe the 3 hour feeding window crap? It makes no sense.

[@89sharlo]

Guys, which spices do you like for beef, and which ones for chicken? Trying to get prepared for my PSMF in February.

[@SB-mr2nk]

another one

[@ryanmaxwelll2730]

I always suspected the 4-6 meal spread out evenly through the day was a bodybuilder thing that minimized the distended belly look, ie food baby. In a sport where appearance is so critical, that actually has a lot more merit than the protein absorption argument, imo anyway.

[@keithianlocke]

It's bizarre to me that a maximum per meal would even be an issue to consider. If you ended up taking to much to utilise , the body would just discard as a waste product. The more important issue is the minimum protein per meal threshold. There has been work to show the leucine intake greatly affects the minimum amount of protein required, and also that a certain level of leucine is required in the meal to optimise protein synthesis.

[@robertwhite2449]

Ted Naiman is ecstatic

[@GardenBoat]

The misfits are gone and Blaha is boring now…. Thank god I found this channel to fill the fitness lolcow hole in my chest

[@TF-iz4my]

Lyle, Dr. Mike said a study showed 300 myorep drop sets is optimal for muscle growth. I did the workout. Now I’m crippled, my wife left me, and I can’t work. Can you help?

[@josephbecker7570]

Lyle, any interesting stories about training bodybuilders? Would find that entertaining and informative.

[@LawrenceAugust_]

Christopher Gardner is shook, lol

[@yakbutter78]

One, I can't believe this shit is still debated. I haven't been paying attention to the industry for years, but damn. Wasn't this resolved in like 2003? Two, undecuated internet jerkoff here - but could the fact that studies show X amount of protein maximizes muscular protein synthesis imply that the other protein needs of the body were already met? Is it possible that the body has a hierarchy of priorities for protein usage? If so, and again I'm obviously talking out of my ass, it just intuitively seems like muscle would be a lower priority.

[@sebastianhansendiaz6106]

what are the suggetstions from lyle off how much daily protein one should eat

[@roo3667]

Yay Lyle posted again w Lyle Lyle a super cool smart dude Lyle on top everyone else go soft

[@Jacksonnnnnnnnnnnnn]

Does this all amount to meaning 2 meals with your total protein requirements would likely produce similar gains to 3-4 meals?

[@JoshBenware]

That's what he said

[@Jacksonnnnnnnnnnnnn]

@@JoshBenware Thanks

[@jerseyjim9092]

If the body cant store protein/amino acids, and excess isnt converted to glucose and stored as fat, what happens to it?

[@SriranjanSeshadri]

I think part of the excess protein is disposed off and part of the excess is metabolized into carbs.

[@stepaniss]

The body uses the protein for connective tissue , tendons, etc far more than muscle building. So if you’re training hard, then the requirements change and there is no excess that has been found yet according to the study. But, glycogen neo genesis can happen if the body needs more glycogen then provided by diet.

[@jsmith108]

Does carbs vs fats matter?

[@turbobros_online1561]

Hey Lyle, I was finally able to finish the video today. Have you ever spoke with Milos Sarcev? You see Milos has this incredible talent. He takes the biggest baddest bodybuilders in the world and coaches them. They all grow and reach new heights of muscle size. He sometimes has them increase their protein intake to upwards of 600grams a day. He has long said science doesn't cover what these top level athletes can do in terms of muscle growth and protein intake requirements.

[@welanduzfullo8496]

i'll eat 1000g of protein, so i dont have to worry about protein for 5 days 🤫

[@stevepace-first8617]

there is a guy who has a channel called Genetic Beast whose protocol is train once or twice per week (consecutive days for the latter), long hard sessionos then just eat all you can, carnivore diet. Once you have got to the myofibrillar size limit, then the only way is to build up sarcoplasmic muscle with potatoes as his carb of choice. Seems quite a fun way to do it!

[@dave0x]

Filtering out the snide remarks & preening, there’s good information here 👍🏽

[@gregbulman1151]

Anyone else feel that some of the really good points he makes is drowned out a bit by the constant whinging about other people? Seems to have a lot of double standards about insulting people, then being fairly salty about other people returning fire.

[@user-nm3ug3zq1y]

​@@gregbulman1151, not really.

[@darklord220]

I guess if i were a little bitch that would bother me. ​@@gregbulman1151

[@user-nm3ug3zq1y]

One might, however, suspect that when muscle protein synthesis tops out, the other protein synthesis factors might have done as well. Why should the body put all the incoming protein into muscle of all things, and nothing in organs, blood, ligaments or whatever? Also, wouldn't people get problems, eating, say 1.6 grams per kg, if all the rest of the lean mass wasn't supported? From a standpoint of survival, muscle mass should be low on the priority list when protein is low. So muscle protein synthesis topping out might well be an indicator that everything else already got its share.

[@friendscallmeap]

Glad that somebody else had the same question / assumption. The only problem is that we (or at least me, having no background in biology / nutrition) MIGHT not have enough data to assume that muscle protein synthesis is the lowest on the chain of needs, common sense - definitely below organ support, is it below or above ligament / bone though?

[@user-nm3ug3zq1y]

@@friendscallmeap, yeah, right? Even if we assume 1.6 to be a bit low, quoting Lyle stating that no system in the body is 100 percent efficient ... It seems likely to me that you might well be alright if you increase protein slightly to make up for that off-chance. Anyway, would still be interesting to look more closely at it, trying to measure these other factors.

[@Individualati]

Lead author Trommelen says that only %15 of the aminos ended up in muscle. In a sedentary person, that drops to only 10%. Grandaddy of protein research Layman says that most ingested aminos end up being used in the liver, 24 hrs a day, awake or asleep.

[@TickleMeTimbers]

SO FUCKING REFRESHING. THANK YOU.