This Is How Much Protein You REALLY Need | Dr. Rhonda Patrick

[@FoundMyFitnessClips]

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[@MoveInSilence2444]

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[@gabrielbevan-rt5yl]

If you take two identically muscular people who weigh the same, train and eat the same, but one sits down and does no additional physical activity whereas the other has a highly demanding physical job, I think that one will require more protein than the other. I don't think that how much protein you need is based simply on your bodyweight and composition.

[@markwhite6782]

Another classic video from Rhonda. Everyone has their own method of protein intake. I only hope mine is OK. I drink a milk based protein shake with colleen included. The sum of protein is around 100g daily from this. I then add a meat based lunch and dinner while staying on an 18:6 IF schedule. So far this has worked well for me over the last 3 years. I hope I'm not missing anything. I also take Omega 3, D3 and magnesium glycinate daily.

[@mwilder000]

Thanks for consolidating all the disparate information on this topic into one concise discussion! I’m a 61yo male and started out 6mo ago at 205lbs, 27%bf. My initial goal was to lose 1lb/wk to get to 180lbs. I hit that goal on the nose on Nov 1 with 16%bf. I set my protein goal at 160gm/day (170lbs lean mass @ 2gm/kg). The pleasant surprise I got when measuring body comp in November was I actually gained 2.5lbs of muscle. I weight train 5x/wk. I believe my body has metabolically adapted and weight loss stopped after Nov 1. I’m taking a break from calorie deficit for 6mos and will resume in Jan to get to 170lbs and 12% bf. I’ve been on a 500 calorie/day deficit btw (1700 cal/day).

[@Armondahad]

Great summary and appreciate that you addressed the different aspects including dose, frequency, timing, etc.

[@alberteinstein3198]

So to build muscle it's more important protein intake than calorie surplus?

[@anitaelghandor7295]

Fascinating thank you for working so hard,very much appreciated.😁👍🌟

[@curtisrcain]

I’m so appreciative for every second of this video 🙃🙌🏻

[@vq352k]

Amazing content, very much appreciated!

[@headphonic8]

Can I just say, i highly appreciate you editing the lip smacking out. I have misophonia and really had a rough time listening to your videos before. This has been wonderful to listen to

[@davistyler575]

Me as well, what else have you done to help in general day to day life

[@fogfog8388]

Are there studies of older athletes? There's lots of us because we have the time to bike, run, surf, gym,etc in our retirement (and nobody wants to turn into a pre- diabetic, over-eating couch potato who dies early). The suspicion is that 2 g/kg/day for over 60's who train a lot may be beneficial..... ?

[@susieqmartin2746]

Is it true it takes more energy to digest proteins then fats so a high protein diet burns more fat then a low protein diet?

[@wonderhoff6894]

I think I read only 75% of the calories are available after the energy cost to digest.

[@PeaJett]

Does any of this advice change for runners? I strength train 2 days a week, run 4 days and rest one. I am currently 45 and overweight at 180 at 5'3 Mesomorph body type. When I only weight trained I was 150 (very muscular) very very lean for me with muscle was 134 to 145. I eat about 140 grams of protein a day, but probably around 2000 to 2500 cals a day, maybe 3000 one day a week. No alcohol.

[@PorchGardeningWithPassion]

I know I need more protein than most to feel my best. Of course, I also require fresh produce to feel optimal.

[@TheIgnacio777]

The van Loon experience was with slow digesting casein. What if he'd done it with 100g of whey???

[@mairisbaumanis9903]

I can't get the info in seeing she is reading, help me

[@huhhuhhuh4069]

How much protein do you really need? All of it.

[@rotimi22]

I'm sure this will be the last video I ever watch on protein requirements

[@jaym9846]

If the extra protein is from ground beef, does a person need to be worry about increased LPS in circulation?

[@MoveInSilence2444]

Just don't eat a ton of carbs with fat and you are pretty much Gucci. High insulin levels increases the amount of fat stores. If by LPS you mean lipids. 😮

[@RaimoTamm]

The maximum 30 grams of protein per meal myth are was greated, according to many thouht processes, by the attemt to sell more food that have little protein in them. It would allow to sell more cheap food with higher prices because of giveing them false value and high palatable taste characteristics. About the maximum amount of protein consumed per meal further. Despite the fact that it doesn’t seem to have (huge) difference between consumed the daily amount per one or per multiple meals, the practical implications has shown different results (reference group is bodybuilders, for example). And there is a lot of logic to it addition to the practical implication. Meaning, there is x amount of protein that body is able to digest and absorb amino acids from different protein sources (x grams per hour). So, at some x amount (depending on person and protein sources eaten) there will be issues for body to digest and absorb nutrients optimally and as functionally as needed/wanted. And let us take into consideration with all that, that despite different protins have different digesion times and different absorption times, the distribution of the nutrients aren’t linear. It means, that at some point there are high amount of free amino acids in the sirculatuon. And when we look back at the factor that body has capability of using amino acids of certain amount per hour, all these free amino acids aren’t use’d effectively by the body, if there are excessive amount of them available st the very same time. Conclusion: it is reasonable to distribute amino acid sources aka proteins throughout the day. Optimally about in 4 meals a day, when taking into consideration the digestion time of different proteins. Of course there are much more that goes into it, when, what and why to consume, but in the grand sceme, this above written seems to be the basic how to approach one’s way to consume proteins optimally.

[@InnuendoXP]

7:30 - no upper limit. One whole post-workout chicken it is then.

[@anon4608]

I find it difficult to get enough protein during the day. Also, my recovery time is obviously longer now that I’m in my mid 30’s.

[@yanislav16]

It’s really hard to get 1g/lb. I really don’t like the protein shakes.

[@omnipotentone5628]

I've been using the 1.6 gm / Kg while resistance training. At 155 lbs, that's about 112 gm per day.

[@HateDietPepsi]

Without some sort of protein supplement it is almost impossible to eat that much protein a day. I shoot for 0.7grams/lb of food protein a day and supplement with protein bars for the rest.

[@sully7597]

It’s not as hard as you think. One pound of ground beef has around 100 grams of protein. 5 eggs equals 30 grams of protein and add a glass of milk or some yogurt and you are easily at 150 grams per day. Add a protein shake or a couple bars and you are well on your way to 200 grams no problem

[@yanislav16]

@ Normally I hit my goal, which is around 175. But man some days when I think about meat or eggs I lose my appetite completely. I ended up ordering a protein powder. It definitely makes it easier.

[@sully7597]

@@yanislav16when I’m feeling that way I just cut my carbs down and prioritize the protein (meat and eggs) I’m not necessarily doing low carb but I’ve found that cutting carbs at certain times makes it easier to hit protein intake goals. It may not work for everyone though.

[@Bryan-wc3et]

Us old people use lbs not kilograms please convert or use both please!!🙏💪

[@davidwood5655]

I get gout and kidney stones when I eat a lot of protein.

[@mikes1782]

Hang on, I thought it was supposed to be 1 gram per pound of body weight? Not gram per kilogram?

[@me-lg1yw]

Sorry, it’s kg. Science uses the metric system.

[@jlarson1040]

Mother's milk is considered the best food you can give a baby and yet it is relatively low in protein (only 2.5 g per cup). One would think at this early stage of intense growth infants would need foods high in protein but this isn't the case. Resistance training will increase muscle mass but adding more protein will have little effect.

[@nickashton3584]

I recover quicker with 4 meals a day than 3

[@lilKEMP81]

Aren’t you American why are you talking about kilograms?

[@donwinston]

I've seen no study about this but i'd bet a year's pay that the "benefits" of protein consumption marginally decreases. Each extra gram of protein gives you less and less benefit after about 50 grams for an average sized person.

[@69camaro19]

Christopher Gardner would disagree...

[@anonymoussource7999]

I don’t bother measuring my protein intake. I just eat until I’m satiated.

[@chrisg8995]

Like it or not, Americans think in ounces and pounds. Can we please just use this language? I guarantee you 95+% of Americans have no idea how much they weigh in kg.

[@zeushii9235]

My ninja 🥷