Ultra High Protein Is a MUST?

[@gargara123456]

This channel is criminally underrated!

[@BrownDaddy007]

Hyperbole.

[@jonesymeow9487]

After covid i gained a bit extra, and really appreciate your no BS information here. The difference in people trying to grift vs someone with actual education in ehat they're teaching. Thanks a bunch.

[@BrofUJu]

People make all this stuff way more complicated either because they don't know what they're saying, or to make them sound like they have the secret to sell you.

[@REE-Animation]

All fitness channels on youtube is No BS information... according to themselves.. We have no idea what is true or false unless we really dig into the information and research ourselves... that means NO social media information

[@BrownDaddy007]

Covid WAS BS information. You may require intellectual recalibration before procreation.

[@emilylee6018]

Covid😅 Yeah, your a good judge of BS.

[@neub4321]

For a number of years, I ate more than 1g/pound, most of it from supplements. Eventually, I learned it was making me borderline constipated.

[@matlenaghan7488]

​@@FelixTheCat-Then why are carnivores fine?

[@ningunoag]

​@@matlenaghan7488they are not. At the beginning they feel fine but later on they fk their body up. Similar to vegans.

[@ABigNUT69]

Oh no you poor thing

[@thedemonthrone3463]

@@matlenaghan7488As someone eating carnivore, it's the fats. The Carnivore Diet is naturally high in fats, which lubricate things. Too much fat can mess with your bowel movements. Too little can as well. Find your goldilocks zone (I think most advocates say around 60% of calories) and you're golden. @neub4321 says they were getting their protein from supplements, so no fat OR fibre.

[@justusfaustus8696]

@@matlenaghan7488 Because they aren't on a "balanced diet". You will be able to digest large portions of meat much easier if you don't eat a bunch of other foods with it.

[@OfficialNattyOrNot]

I also recently saw some studies that were interesting instead of just doing total protein based on a % of total body weight. They were focused on doing a % relative to LBM… this could explain for a lot of the variability and ranges in studies.

[@alexb6380]

Thats interesting. Would you mind sharing what those studies said/suggested/found out? Ive been wondering the same since the start of this video. Since your bodyweight changes during a cut, but all you lose is fat, the 0,8g/lbs also changes. But should it change or stay the same since the amount of muscles also stay the same?

[@bobnewkirk7003]

I also heard someone say 1g/cm of height, which seems like a pretty good target for those starting out north of 20%BF.

[@mrhyde2250]

Mike is basically talking about LBM anyway. He’s assuming you aren’t obese. If you are very overweight, lean body mass is a better calculation.

[@patrickbateman4541]

​@@bobnewkirk7003lol way too much

[@volcomdork665]

@mrhyde2050 correct, when nasm states .8lbs per bodyweight, they clarify for most it should be lean body weight.

[@AdamScottfit]

As always, very useful and timely content. There's also one REAL downside to too much protein that we often forget. Digestion and GI distress! Apparently backstage at bodybuilding events can smell like garbage..

[@neub4321]

I attribute the smell at contests to tanning oil and contest prep foods, neither of which smell nice after hours at room temperature. But I don't hang out in the men's room.

[@maroc-al-helmidi]

Yeah it’s really no fun using the bathroom after the 255lbs in stage condition freak at my gym

[@AdamScottfit]

@@maroc-al-helmidi 🤣🤣🤣🤣

[@jarlwhiterun7478]

The worst farting and shitting spells and the rancid smells are the worst byproduct. Even more than health concerns!

[@gxymxr]

The scene in Zoolander when the models are playing with the gas and the dude lit the cigarette 😂😂

[@phinnphace]

I can run zoolander lines all day. Still

[@sun2861]

I f*ckn love this man from my whole heart

[@cameronprice4313]

That is the best video I've seen on protein intake. So many "experts" say to eat 200 grams when they themselves only 150lbs.

[@justin__G]

In my experience. I’ve noticed, had high protein like 1.5g per lb in the past, while cutting. Didn’t notice much difference except the fullness was uncomfortable. Backed off it to 1g per lb, did various cuts/bulks. Settled around the 0.8g so I can get more carbs in, notice I’m still able to lose fat just as well and gain strength/muscle just as well, if not having an easier time doing so. There’s a website I can’t remember the name but a guy experimented/documented himself having 0.6 and 0.5g to see if he could build strength still, this was years ago. & of course he was, but it does seem that the “sweet” spot is 0.8-1g to gain/maintain. Possibly higher on a deficit as a “just in case” or easier to stay full and keep calories low that way.

[@dennisrobinson8008]

My number ended up being around .8 as well, it allows a lot of muscle. Going down to .5 or .6, i'll experience more soreness after workouts.

[@SuperBBhype]

Could you do a video on quality of proteins? I see a lot of KZbinrs saying some protein sources are better than others. Is this true and to what extent does it really make a difference?

[@akshayde]

i watched a video some time ago by some doctor or nutritionist or something, I dont remember but he basically said that protein is an amino acid chain o matter what the source. so your body doesnt know or care which source its coming from. its basically gonna do what protein does. that being said, there are food with higher protein density and foods with lower protein density. thats pretty much it. there is no evidence to show that protein from source A is better than protein from source B. now it could very well be that source A is better food, less processed, packed with other nutrients and vitamins and organic/grassfed etc etc, but the protein thats broken down and used in your body, thats all the same. I may be wrong and he maybe wrong but my gut says this is true.

[@dandastardly2792]

That would be great. Meat proteins > Dairy Protein > Other sources It would be great if Dr. Mike could really get into the details Eating all the collagen protein in the world won't grow muscles well

[@XAUCADTrader]

​@@akshaydelook up bioavailability score and essential amino acid... There are quality differences, but you can complement them... Your doc should know better.

[@MrKanti-yy5ux]

Biolayne is basically the expert on this topic.

[@XAUCADTrader]

@@MrKanti-yy5ux What we need to know is covered in high school biology I think? Definitely in undergrad science. This *should* be basic knowledge, we learn so much useless stuff in school (Iambic pentameters of Shakespeare), but not stuff that matters like nutrition, and finance =/.

[@MrMattie725]

Lately all major dairy processors in Belgium have jumped on the high protein train. 20g of protein in 200g of pudding or chocomouse. Best thing to happen to me in 2023!

[@harzemyalcinkaya]

Most of the "protein" in pudding or cocostuff is actually collagen (gelatin). It's technically a protein, but it doesn't help all that much for muscles, just your joints possibly, and skin. It's the same thing in bone broths.

[@MrDutchmarshal]

​@@harzemyalcinkayayou just ruined his buzz man 😂

[@ggfdd5925]

the protein pudding manufacturers apparently also know this. i ate them a lot in germany maybe in 20-22, if i recall correctly they usually added milk protein. @@harzemyalcinkaya

[@harzemyalcinkaya]

@@MrDutchmarshal that's because I made the same mistake. I purchased two packs of "high protein pudding" for cheap, then read the labels and noticed it's just collagen which gives the gelatinous texture to the pudding, and they get to label it "high protein". I cook bone broths for gelatin myself, but not for muscles because it's not all that good for muscles. It helps with connective tissue though.

[@MrMattie725]

@@harzemyalcinkaya Interesting! I'll put it on my 'to be investigated' list :D Update: the first two ingredients listed, which should be the highest content, are milk and milk protein so I'm giving them the benefit of the doubt for now.

[@paulmarino8810]

Would you rather me eat lucky charms?

[@neemyn407]

They give something like that for cows and bulls, must work on humans too

[@BrofUJu]

Honestly, if you're bulking, probably a great preworkout carb source, so sure, lol.

[@jusducks07]

You mean your daily multivitamin

[@paladindanse98]

No, potatoes and rice etc

[@Bdavis2475]

Oh no he's after me lucky charms

[@ObeseChess]

The study I saw said 1.6g per kg of body weight, but in my case the difference between 0.8g/lb and 1.6g/kg is like 10g protein total so whatever - in any case, I’ve since dropped my protein pretty significantly (I was eating 1g per lb) and have noticed NO ill effects on my training. But I’m saving a lot of money!

[@chandansimms9167]

Great to hear

[@philipsk]

I eat maybe 70 grams per day tops. I recover faster than eating 170 a day. You’re gonna mess up your kidneys eating so much protein. Watch in 15 years people are gonna have health problems cause of really high protein intake.

[@slipperyporpoise8547]

Exercise physiologist here. Couldn’t agree more and I think this is one of the biggest misconceptions in the fitness industry. A couple things worth considering: Despite having the same energy density as carbs, animo acids must first be de-animated before they can either be converted to glucose (glucogenic) or enter the citric acid cycle as either acetyl (ketogenic) or other intermediates. The body does NOT store excess nitrogen, so it’s excreted in urine, which is a process that takes a lot of water and thus can be very dehydrating. Protein is also harder to digest than carbs or fats and can cause some gut issues like inflammation if consumed in large amounts. As mentioned, protein is also known to satiate hunger and thus may not be ideal for those trying to fit in more calories. For those who are looking for protein supplements or trying to figure out what foods to eat, stay in the 0.8-1.4 (g/kgBW) range and focus on getting the essential amino acids.

[@FamilyAubel]

When I intuitively eat, I eat hella fiber & somewhere slightly over 50 g of protein a day, maybe. There’s lots of fat through nuts and olive oil, & my favorite inulin sweetened chocolate. Intuitive eating is my preference because I hate force feeding for gains. Girl here. after tracking and realizing that I don’t need much more than 50 or 80 g of protein a day intuitively, I believe this and I’m so grateful to see it in science literature.

[@kjeldschouten-lebbing6260]

@@FamilyAubel intiutive eating is not a good source to find out how much of a macronutrient you need. But yes the metrics is 0.8-2g/kgBW a day with 2g being while actually building muscle.

[@jangokv3747]

Thanks for your information Dr. Mike!

[@rvaldrich]

Could you do a video talking about daily training (Pavel Tsatsouline's Power to the People, Dan John's Easy Strength, etc)? Do you feel these have any merit or are they largely junk volume?

[@aliendroneservices6621]

4:21 "RJR officially ended the Joe Camel campaign on *_July 10, 1997._* The move came just weeks after the FTC complaint in May, and shortly after RJR and other tobacco companies agreed to pay a $368.5 billion settlement to states seeking to recover costs due to tobacco-related illnesses."

[@anuragd948]

Dr Mike please do a video on tennis elbow rehab. It just kills all the progress I have been making in the gym 🙏

[@brianmeador4432]

Yes this!!!!

[@neildepressedtyson540]

Have you tried tennis elbow rehab?

[@GoblinWar]

Not a doctor but I found starting with high reps really low weight tricep extensions before other helped Also widening my grip on bench for a couple mesos really helped

[@methodofinstruction1368]

As someone who’s had both tennis and golfers elbow, and who has also done a lot of research, the only scientifically proven way to heal this condition is rest (and then eventually working your way back up with strength condition). Do ahead and look at any study that involves some kind of reconditioning / stretching recommendation. They all say “along with rest…” If your pain comes from gripping things, get a pair of Haulin Hooks from LPG Muscle. They are what allowed me to continue trying until the tendinitis finally healed (and by god did it ever take a long time).

[@ChamplooMusashi]

I used to get a lot of elbow pain to a point where I would go to the gym and just accept I wouldn't be able to do anything comfortably with my elbow for a day or two after. What helped me get better was paying attention to when my body actually hurt and modifying or avoiding exercises that hurt. I found in particular that hook grip pullups really messed this up for me, same with deadlifts. I also focused on lower reps + higher intensity which I know now really is not critical for growth. I enjoy a higher quality of life not glorifying low rep range lifting like I did before, and would recommend this to you. Rehab will help but only so much if you just do the same shit that got you there

[@Heycasualman]

Very helpful vid Dr.Mike! From a nutritional standpoint, do you believe it to be necessary for "strongman" competitors to have such high macro intakes? Or rather, is there science backing the idea of eat more = more strength?

[@nene9941]

Can’t help but feel like he touched on a topic a lot of young people are doing, which is nicotine I’ve heard of pros such as it’s a natural testosterone booster but never confirmed would be nice to see that video of pros and cons

[@anp9929]

god dr mike i love this shit i come back from the gym every day in the morning and watch your videos while eating eggs before class bro this shit is tight fool you understand me

[@DanielSmith-yp7mw]

I just target 1 gr/lb knowing that puts me well into the enough range, and make up the rest with primarily carbs. I shoot for about 55% carbs, 1 gr/lb of protein, so whatever percentage that contributes, then the remainder with fats. Good energy, good pumps and I've gotten into single digit bf numbers this way many times. Never cut carbs below 50% and can still get lean.

[@ABHav0k55]

I've been seeing and reading basically this but I think it comes down to body type and genetics. I'm gonna give it a shot but carbs seem to fluff me up no matter how much calories I seem to be burning

[@ColFighter018]

Ready to learn

[@ParvParashar]

Great video as always! 🙏

[@amarly27]

Back in my 20s I had a coach that had me eat 8 meals a day of 7-8 ounces of meat. When I added all the macros I was eating around 5500-6,000 cals and over 500g protein. Granted I got bigger, I got stronger, but I had a lot of gut issues as well and the results weren’t mind blowing at all. I noticed no difference when I reduced protein in favor or more palatable carbs and fats. These days I am 95% plant based and probably eat 180g protein on a good day and I see solid progress in my workouts, without anything exogenous beside HCG and FSH (wife wants to get preggers)

[@RadicalSelfImprovement]

How do you get so much protein in without eating meat or fish?

[@amarly27]

180g? that’s 720 calories of a roughly 3,000-3,200 calorie diet. I enjoy cooking so it’s really not that hard.

[@RadicalSelfImprovement]

@themoneymuscletrader 180 grams of protein is exactly what I eat every day and I wouldn't know how to get there without animal products tbh.. unless I'd eat kilo's of beans and quinoa haha. Give me a few pointers please

[@amarly27]

@@RadicalSelfImprovement I get it bro haha. I had to switch my diet out of medical necessity and the fear of not getting adequate protein and getting weaker made me figure it out real quick.

[@justinabraham7291]

So you went extreme in both cases.95% meat diet before and 95% plant based diet now .Both are fckd up. There's something called balanced diet with enough of high quality animal protein, complex carbs, fruits, nuts and vegetables. It's not that hard.

[@adriaanmorosan]

As someone who’s been into training since 13, now 27 I can say I’ve been on both ends of the spectrum. Had as high as 290g of protein and as low as 157g at a bodyweight between 81-95kg or 178-209lbs.. The only difference was, I spent more money and felt less hungry when eating more. Now I stand at 209lbs and only eat 183g a day, still building, still getting strong. Instead of getting extra protein, get extra variation of vegetables instead. Save your money folks😄

[@TheLucieFurr]

183g.... sometimes 184g if I'm feeling a bit wild and reckless

[@FalseF4CZ]

Wanna know why you’re stuck at 209? Because you need more protein.. and steroids. You will never look as big as your pump. 👺

[@fancyclown6863]

@@TheLucieFurr sometimes 182g if im cutting. Those 4 fewer cals put me in a deficit

[@tastefullthickness]

Wtf? You guys are some crazy mfkers ngl. And here I am thinking I was consuming way too much protein, cuz I can't even afford that much food. While getting in barely 50g a day at 90kg bodyweight. I still put on muscle just fine though. And no, I am not on a cut. I just maingain. I'm also quite lean while being 6'2.

[@adriaanmorosan]

@@tastefullthickness 290g a day was back when I started training within my first 3-5 years😂 Not anymore tho..

[@non9886]

i totally agree. i would even argue that you need less. and people usually lack carbs which are good for so many things like strenght, endurance, to stay hydrated, they improve your hormone balance and sleep etc.

[@freddym6643]

Is the 0.8 per lbs guideline for total weight, or lean mass (at goal weight)? If you're a stubby, chubby, blubby, hubby at 300lbs then 0.8 per lbs might be overkill.

[@kbeadle23]

If chubby you most likely will be eating at a callorie deficit and muscle gain isn't the main priority so getting 300g protein in wouldn't really be obtainable. Id shoot for around .7 which is 200g ish

[@DrunkenSailors1]

follow 0.8/1g per pound of Lean mass and adjust your carb intake accordingly,even if you wanna bulk you dont need more protein, you need more carbs.Everything else is BS from supplement agencies, you can grow tons of muscle and stregth with 0.8g.

[@zerrodefex]

0.8 of my total mass is a little lower than 1.2 of my lean mass so I go with the higher number to be safe. So far held onto all of my muscle while burning fat.

[@darionietlispach2470]

hey dr mike folk here... will you do the advanced pull up programm video soon? =)

[@Flahtort]

I personally love to aim just below 2g of protein per 1 kg of bodyweight. Just easy to calculate, multiply your weight by two.

[@andrewhardee6721]

Thank you Doc🖖

[@smoothpyrogen]

I'm going to try .85g/lb this next bulk, last time I went with the advice of "eat the same grams in protein as what you want your bodyweight in pounds to be" and eating 240g was tough and made me bail the bulk early.

[@lukas6485]

lol 240g is nothing

[@Lodzio20]

Lmao, im eating around 250 grams for 10 years.

[@nonexistent944]

I'm a short guy 5'8 ft and weigh 140 lbs. I tried eating 160 grams of protein per day and the bloating and farts were aweful. But it stopped when i dailed it back down to 120-130 grams per day and i am still able to make good gains.

[@paybax]

Great timing. Alan Thrall, that I believe is 205lbs said he typically eats around 120g of protein per day. That shocked me. I am definitely cutting back now to around 0.8g/lean body weight.

[@ccat9354]

Yeah if you’re doing a severe cut (1,000cal+ daily surplus) consider upping that back to 180-200+ but otherwise there’s not really any appreciable difference between a calorie equated 140, 160, 180, 200g of protein a day setup as long as your satiety is high and you keep training.

[@manne8575]

That's definitely not ideal. Alan Thrall isn't really overly muscular.

[@Techneek0]

@@manne8575 ​ A few counterpoints to your comment: Firstly, Alan never cared for aesthetics. He's a lifetime natural gym-goer, who trained mostly in Strongman and Powerlifting. He never cared for his physique. Despite this, I would say he has an insanely admirable physique for someone in their mid-thirties. Most people aspire to have his physique -- myself included. Bodybuilding is entirely new to him. Secondly, OP said he's going to be eating 0.8g of protein. That's more than Alan, and as much as Dr Mike recommends you need roughly, so your comment doesn't make sense. Perhaps you misunderstood? Thirdly, do you HAVE to be 'overly' muscular (like an enhanced lifter?) to give advice? Absolutely not.

[@manne8575]

@@Techneek0 All I'm saying is that according to my opinion and the majority of studies out there, 1g of protein per pound of bodyweight (and sometimes even above that) seems to be optimal for muscle building. I don't agree with Dr Mike in this video at all. You're right about Alan though, altough we don't know if maybe he would be even better if he ate more protein.

[@manne8575]

@christopherhall7216 Nope, that's wrong. 1 g per lb of bw has always been the gold standard confirmed by studies and there are even studies that show more like 1.5-2 g per lb of bodyweight to be better.

[@Blackcrowcaw]

0.8g per lb of body weight for me is 172g of protein. Even when I was at my lowest it would still be 135g. I honestly want to throw up thinking about eating that much protein in one day. Best I can do is 80-100g, and closer to 100g is if I’m really thinking about what I’m eating. Protein supplements also started to give me pretty bad stomach aches, and eating a ton of meat also makes my stomach unhappy. Glad to hear another perspective on this topic

[@Real-P777]

Per kg not lb

[@V1X0]

What if one does intermittent fasting? Is higher protein intake worth more? Doesn't it slow down catabolism during the fast?

[@bad307207]

There's also people at the other end. I was watching a scientist the other day who said' to optimize muscle growth only requires a tiny surplus like 30g above maintenance, so like 80g a day...

[@airtempo]

Could you a review of Jeff Nippard? He talks a lot about high protein diets, and he backs that up with science but I'd like to know hoy legit that is as far as you know. Thanks man you're so motivating, I just started my fitness journey this week and you've been key to keep me motivated and disciplined.

[@tftfism]

Jeff says the same (from .8 to 1 gram per pound)

[@davidshmavid5]

I tried getting 200 g at 200 lbs body weight but my digestion went south really quickly. I don't think I can do more than 150 g or 0.75 g/lb. Sometimes I get less than that. Is what it is, I'm not going to sacrifice my overall health for a bit more muscle.

[@Shazok55]

aren't these recommendations for lean body mass? if that is the case then you are eating plenty

[@davidshmavid5]

@@Shazok55 I've heard Mike say in other vids 1 g/lb just to cover all bases, unless you're morbidly obese, then of course do less. But seems like he has conflicting information spread across multiple vids/series. Plus I eat a plant based diet so I possibly need a bit more than average. But idc, the primary variable for me is how my digestion feels.

[@WhiteGhostofSparta]

Most protein shakes seem to give me an upset stomach. Any idea why this may be and what alternatives there are?

[@trademindshub1]

Lactose intolerance. Reduce dairy, and have low fat versions.

[@Neemo163]

Hey Dr. Mike, I haven’t seen you do a critique of Alan Ritchson’s diet and workout for “Reacher”. What are your thoughts?

[@6rasta6bhoy6]

4:15 minutes of straight up facts on how much protein you really need 1:20 minute unhinged rant on how the banning of Joe Camel in advertising has led to the downfall of American freedom values. Love it!

[@younggotti8195]

I believe more needs to be explored on this topic....maybe there is a study that i'm not aware of....but i'd assume if someone needs 150g's of protein, they wake up at 5am, gets 3 meals of 50g's of protein by 2p.m.....their protein needs are met...but another meal at 6p.m. to increase protein synthesis may still have some benefit, not everyone equally spaces out their protein to or meals and i'd like to see more information for someone who may get their needs by crams all of the protein in for 1 or 2 meals but still needs to eat later if that protein has a positive effect

[@johnosandra4151]

Increasing protein intake itself forms part of mesocycle in my training and I think there's an individual specific level of nuance and context. Some days I definitely benefit from 300 grams of protein as a 230lb natural bodybuilder especially if it's late in the training week and I'm sore everywhere. The fact there's no clinical data that has tested my specific situation may mean a lot or nothing, and I take the view that if some undiscernible at present benefit exists then by eating 300grams I lose little in the way of results by meeting that goal for the sacrifice of an equal amount of carbs in terms of calories. As much as we deride anecdotes in the research community, all impetus for clinical research emanates from anecdotes and human experience. The experience of professional bodybuilders, natural or otherwise, is that higher protein intakes build great physiques, 300-400grams per day is commonly observed.

[@marktapley7571]

There is no requirement for any carbohydrate in the human diet. Carbs just tigger insulin and store fat in the adipose tissue. The small amount of glucose required by the erythrocytes (blood cells) is easily supplied by protein. The human body is designed to only have about a teaspoon of carbs in the bloodstream, all the rest has to be either go into the muscles, stored as glycogen in the liver which only holds ap. 100 grams or put in the fat cells. As Dr. Ben Bikman says, control the carbs, prioritize protein and fill with fat.

[@jonathanbagin6578]

I'd be interested in a fitness myths vid on things people claim you don't have to worry about doing properly just because you're young (both in nutrition and training.

[@muscleandmath2910]

I've seen some bodybuilders/fitness dudes say they don't count the protein from non direct sources, like of they have a bagel or pasta, etc. But I think they still do have protein in them, made up of amino acids, so as long as you're getting in your more complete proteins, any extra still contributes to the daily intake. Thoughts?

[@ClippsburghPA]

Huh? That’s what I was thinking when I read that

[@Matthew.E.Kelly.]

I think it's ok to round off numbers if you're trying to stick to a certain range, like if you weigh 176 & want to get 0.90g of protein daily you can kinda just round the numbers down & be like, yeah I think 150g should be fine? Factor that into any protein mix, shake, etc. you make if you're, like, a "craft beverage" guy who measures everything out, if you generally eat a cup of yogurt keep in mind it's about 10-15g protein per 8 oz., or peanut butter which is roughly 5g per 2 tablespoon serving, a glass of whole milk is about 8-10g protein, etc. I am not a dietician or exercise scientist of any kind but I do think reading labels for everything you buy to eat can be helpful in building a decent diet. Go for quality whole grain breads, non-fat yogurt, fresh fruits, vegetables, etc. & stay away from real garbage stuff, you should be fine. Also when you start buying better food it makes it easier to keep track of these things. I don't take it as something separate from my weight training, or semi-regular cardio, because I consider it all part of the same goal (to be healthier).

[@BrofUJu]

Completely insane, lol. So protein from a steak counts but not from bread?

[@DanielSmith-yp7mw]

Yea. All of it counts. If the majority of your protein comes from complete proteins, animal protein specifically, then all of the rest from plant sources will absolutely contribute to your overall number. Incomplete proteins still contribute amino acids to the whole mix.

[@Paroex]

I think you're on the right track; there's no scientific basis for thinking about one's protein intake that way. The most commonly cited study - the meta-analysis by Morton et al. from 2017 - came to its conclusion of a 1.6 g protein/kg BW ceiling by looking at studies where all protein was counted towards the daily total. Meaning that 1.6 g is enough even when non-direct sources are included. The body can "tell the difference" between the quality of protein as it pertains to muscle growth in the sense that a protein with a more well-balanced amino acid profile and adequate amounts of leucine will be more anabolic than something with a more lopsided amino acid balance and/or low leucine, IN ISOLATION. However; we don't eat only one kind of food, and once the protein from various food sources during the day are broken down into amino acids in the body, the body does not "know" whether this or that portion of glutamine comes from a bagel or a steak. There is no such thing as more or less anabolic types of glutamine in that sense. So as long as the pool of amino acids in your body is well balanced, by ingesting a variety of foods during the day, you're good to go.

[@CodyTres7]

Love you Dr. Mike

[@derrickholmes8966]

Very helpful ❤

[@jessebellinger3025]

Hey Dr. Mike, how many g/lb for overweight people? I’ve been targeting 1g/lb of target bodyweight on fat loss phase.

[@Weincraft]

It's not just bodybuilders its most Americans. "according to the 2005-2006 National Health and Nutrition Examination Survey (NHANES), both men and women ages 20 and over were taking in much more than the recommended amount of protein. The recommended daily amount of protein is 46 grams for women and 56 grams for men. The NHANES results showed that men were taking in 101.9 grams and women were taking in 70.1 grams." CDC/USDA (I think)

[@RadicalSelfImprovement]

Some well-known youtuber claims that people on gear need 2 grams/pound.. And when I told him that there's no science backing this statement up, he got pissed and told me that those studies were done on "regular people".. I'm amazed that people still believe this stuff.

[@LangRieper]

More of a question here. Why do so many influencers and gym bros advise a protein intake of1-2g/lb of body weight when the NIH and US military both use an RDA for protein of .8g/kg (.36g/lb)?

[@4272005]

Thank god for that. I thought we weren't ever going to get any more Arnie impressions.

[@seattlegrrlie]

I'm really comfortable at around 25-30g per meal 3x a day with snacks being carb biased. Anything more than around 90-100g a day leaves me dying for more carbs. The fat seems to balance itself out as long as I'm focused on the other two

[@stronksmolman]

So I weigh 176lbs and do a powerlifting style of training and go relatively heavy and youre saying I only had to eat 140.8 gs of protein instead of 176 and feeling like I was going to explode from food? All while building strength and muscle?

[@ValladaresJ0]

lol "OHHHHHH you are mentally unwell!" LOL Love it! thanks

[@neartiklol]

I have a question about food and I can't find the answer anywhere. I see some channels saying that body recomposition (lose fat / gain muscle) is possible during noob gain or with high fat percentage. Is it possible to use that to bulk aggressively during 7 or 8 months, reach 20% body fat, and then perform a cut down to 12% body fat while building muscle? Probably bellow 15% it won't happen, but the first 5% of body fat loss sound compatible with building muscle. On a side note, I enjoy every of your videos. Thank you very much for your work and all the useful information you provide!

[@kokobanana1824]

Please do video on types and brands of protein.

[@TheHaiku2]

I would say that beyond the 1.6g/kg/.73g/lb the vast, and I mean the VAST majority of folks, regardless of hard training, dieting, leaness will still see NO effective benefit beyond that threshold. Seriously, the studies that the hockey stick graph and the 1.6g/kg number came from were solid, they take almost everything that fitness focused individuals care about into consideration.

[@limitisillusion7]

That's what I've found from my own experience. I find it strange when people going .75 to 1. That's 33% more, makes no sense.

[@ea2631]

Id love to see that video you once mentioned on "reasonable minimum protein"

[@STapia-hf7vp]

I'm 57, 196 lbs. Consume 130 to 150 grams protein. It's the threshold that I need to keep progressing.

[@Cyber_seakerx]

At that age consuming high protein is good idea

[@philipsk]

@@Cyber_seakerxno nutritionist will tell you that. You only need like 60 g per day. Any more doesn’t matter for gains.

[@mikimiks8245]

Dr. Mike, what induces insulin resistance , could frequent eating 5 times a day a lot of carbs be the cause, Is it genetics or smthing else

[@RenaissancePeriodization]

There are a variety of factors that lead to insulin resistance. There isn’t necessarily any one thing that is isolated as a cause.

[@mikimiks8245]

@@RenaissancePeriodization haven't seen you replied, thanks a lot and also for todays new video on the topic!

[@alexjr5244]

I'm binge watching your vids rn 😂... Hey is there a optimal amount of carbs to intake per lb of body weight for those who want to build muscle while burning fat??? The sweet spot!!

[@Zach0451]

Ive heard the the hypertrophy app isnt actually an app at all and isnt even finished. Is this still true or have things progressed since?

[@jimdavis5017]

Do older lifters (40+) benefit from a bit higher protein? I'd heard going as high as 1.2g/lb helps due to anabolic resistance...or is that all BS?

[@andie8506]

Same question. As this is what I have been doing as well.

[@pod9363]

I have two video-unrelated questions for anyone who's willing to take a shot. The first is: can muscles sometimes take until the second rest day to increase in size due to the inroads of damage done during the workout to be healed BEFORE the growth starts? Second is: is the Mentzer idea of "inroad" to recovery valid and if so, will higher volume workouts trigger more growth but require more rest due to the pre-growth inroads that needs healing?

[@kemperedwards2969]

Before watching the video, yes. If you have kidney issues, you absolutely should watch your protein intake. I myself ascribe to a lower protein diet because I have kidney issues. Your bloodwork will let you know whether you have too much. If your back hurts or you feel the need to ask your doctor about things like Cialis or Viagra, consider having a blood panel done to see what's going on in your body. You could have issues with your kidneys. My prescription was more water, cut the proteins and fats. Having said that, most people probably don't have to worry about getting too much. Most of you could eat 5x the protein I eat and be just fine.

[@DarkoFitCoach]

How ur albumin and kreatinine levels?

[@kemperedwards2969]

I watched the video, and was surprised by the left turn in Albuquerque. Thank you for saying what a lot need to hear.

[@kemperedwards2969]

Slightly low, but nothing concerning. I'm within 3 points of normal.

[@frankhabermann9083]

Maybe at some point it is worth to focus more on specific amino acids or simply "protein quality", timing and digestion.

[@JoeAuerbach]

Jeebus. I have a hard time hitting 1g almost all the time. I aim for it and usually come in somewhere between .75 and .9 but mostly I like it for the satiety effect. And because delicious.

[@nonotyou8114]

I would counter with that maybe looking it as a % of your daily calorie intake is a wiser way to approach it, while still ensuring that you're keeping a reasonable balance of macronutrients, this style of protein moderation would help ensure you don't get fat if you happen to need high calorie diets to maintain your bodyweight, my daily maintenance for calories is somewhere in the high 3000s, despite weighing only abut 185lbs, I'm bulking at 4000/ day right now, I plan on upping to 4100 by next week Monday, and probably 4200 by the following week Saturday or Sunday. With this high of a daily intake I tend to eat 180-200g per day, which is still only around 20-22% of my daily calorie intake, in addition to me getting about 400g of carbs per day at 55% of my daily calories coming from them, the remaining 23-25% coming from fats.

[@Vincent_Beers]

No. You measure protein as grams per pound of lean body mass, not percent of calories. Why? Because the amount you need doesn't vary by what else you're eating, it varies by your size and how much your body can process for muscle use before converting the rest to fat storage. Also by knowing your protein need, that becomes the base you build the rest of your food intake around. Meet your protein needs daily, then decide how much fat and carbs to add depending on your activity level and weight goals. High activity day? You need more carbs. Need to lose a few pounds? Eat less fats and carbs, but don't cut down the protein. Protein is the foundation for maintenance and growth of muscles. It's fats and carbs you go up and down on to meet your other nutrition needs and weight goals.

[@akbananachucker2441]

So how much carbs and fat? Are they supposed to be equal? And veggies? Do we eat the same amount as the other two?

[@hobani009]

From a personal experience, I've been on both sides of the spectrum. I've started to take superhuman supplements about 1.5 years ago and I noticed more positive changes with high protein diets, as in 300g of protein, 400g carbs, and 80g of fat. Comparing it to the 185g of protein diet, I've become leaner, stronger, and full doing the high protein one. I know that some of you would not agree as some of you are natural, but I think that Dr. Mike's opinion could be correct on the natural group, as most of the studies are built on them.

[@bmatenka579]

What about beneficial variant of FTO and TFAP2B genes? I have it according to Muhdo genetic results report. I have strongly feel diference when I eat more protein (about 2,5g/kg).

[@jaykid6994]

Is there a channel for video topic requests? I have one: heavier weights means you are stronger! Of course, if all variables are equal, it is true but it seems many noobies are chasing the heavier weights to look big instead of working on form, etc . Please link if topic is already addressed.

[@dylanlahman5967]

When people suggest a daily protein recommendation (commonly in the 0.8-1.0g per lb of body weight), is that based on lean weight? I can't imagine that having 50 lbs of fat would mean you need an extra 50g of protein?

[@BuckkettsAS]

I’m on a cut from 215 to 180. Is 180g of protein the ideal target for the cut?

[@Locke19901]

Eat 180-200 a day, dont sweat being exact. Woudln't go below 180 for you since in a cut... if you weighed 180 and were staying at maintenence you could get away with less for sure.

[@BuckkettsAS]

@@Locke19901 I appreciate you, thank you.

[@devbrozz]

Dr. Mike! Would love to see you do a series based on X amount of days per week training frequency, where you make your own personal hypertrophy recommendations based on different workout days possible per week, for example: - 2 days per week - 4 days per week - etc And how that would change your approach and the exercise choices/volume recommendations and all that. Your information is gold and sometimes a little challenging to assimilate into the body of existing personal knowledge, whether that be sound info or total garbage! Cheers 🤟

[@MrShaun30001]

Does that 0.8g / lbs body weight account for body fat percentile? For example, someone who is 185lbs at 10% vs 185 at 22%.

[@PierceRandall-hf7vf]

Dr. Mike, do you have a suggestion for progressing on number or packs of cigarettes per day? Do you recommend periodic deloads or ramping up continually?

[@drowsylynx]

A little bit of a tangent, but what do you think about pairing lower quality proetin sources to make "better"/complete protein? For example, pairing peanut butter powder with whole grains to compensate for the missing EAAs. Does it work like that or did I fall victim to another BS dieting claim? 😅

[@ethanyeater-crosby4355]

The powder is probably fine as long as you’re getting good protein sources throughout the rest of the day, but if you wanna eat it with whole grains even better

[@kaleb3251]

It doesn’t matter whether you eat ‘complementary’ sources of protein together or not, as long as you’re eating them at some point in the day/week your body is still absorbing it

[@TheGreektrojan]

It depends. For muscle building, you'd want each protein dose to have like 2.5 grams of leucine for MPS (forget the exact number) so you'd pair if the primary source is leucine poor. Otherwise, pairing doesn't matter much (per meal) as long as you get all the aminos over time.

[@DarkoFitCoach]

There is an amino acid pool so as.long as ur getting good complete protein the rest doesnt need to be complete

[@drowsylynx]

Thank you all for the replies! Geniuenely appreciate it. 🙏

[@cnrspeed88]

Mike, not that I'm disagreeing with you about the protein amount but how did you figure out that this is the number to go by. Be interested in a deeper dive video into this explaining your reasoning. This video is just you saying this is the number to go by when figuring macros but no explanation behind the numbers. Thanks

[@vladvlad8749]

He mentioned for relatively lean people, what BF range does the 0.8 number apply to? Is it 0.8-1 per lb of LBM?

[@MrOrthodox13]

Dr Mike, I love you, you're a genius.

[@rnewmark999]

I have been shooting for the 1 - 1.2 range per pound on the assumption that none of the Protien sources are 100% absorbable. Does the 0.8 per pound number already take that into account?

[@joshuadamaceno725]

Hey Dr. Mike .8g per pound of lean body weight or just total body weight?

[@harbirsingh8726]

Thanks Mike! Confirmed what i was thinking that .8 grams is ideal.. i feel like i get digestion issues if i have anymore than that

[@pepsteruncini]

Where does the "Gram per Pound" come from? Could you direct us to studies or authors on this? I've heard it a lot.

[@fireofhislove3395]

Some people in your life aim to maintain. If they're not trying to gain then switch another lane.

[@tidasium1785]

Have you done a comparison of protein powders? There's a lot of shysters out there and I think some of your new younger viewers should be aware of. What a good protein micronutrient as far as ratings from best to not so good to keep you out of trouble from saying worse

[@raziel8799]

Hello Mike, I don't know if you are answering comments from old videos, but what is the correlation between protein and strength? I haven't found much information on it. Do you need it to get stronger or can you just get stronger without building muscle?

[@shantanusapru]

What about the elderly (say, 50-60+yrs old) who train regularly?

[@billybobbodiddly5940]

I’m in the middle of a hiatus from lifting due to life getting very real, so I’m just trying to prevent catabolism right now. Should i still be shooting for 1g/lb if I'm not lifting?

[@Vinnydoesnotcare]

Can you post the Tennyson video already please I’m tired of disappointment when I get RP notifs

[@DBD120]

Dr. Mike, I do have a few other questions. Is .8/lbs necessary or is just the best bang-for-your- buck ratio? Say, I ate about .6/lbs, would that still be effective? If yes, what about in a mild deficit (about 500 calories below a 2850 calorie maintenance, I do not currently know my bodyfat percentage, but I am on the fatter side, I think)?

[@thebard20]

Simplest thing is to test it for a month and find out, it's quite likely 0.6 or less could be plenty for some people

[@limitisillusion7]

I've eaten between .7 -1.1 and can't notice a difference in gains or recovery.

[@paybax]

Alan Thrall is jacked and eating just under 0.6g/lbs so you probably fine 👍

[@DBD120]

@@paybax That's good to know, but he's not a bodybuilder from what I understand. He trains for strength primarily, not hypertrophy. However, I have also wondered what would be optimal protein intake for someone interested only in strength training.

[@paybax]

@@DBD120 He is training bodybuilding now from what I understand from his latest videos. He is also bulking on that.

[@celticqueen1970]

I’d love to know what u recommend for women that dnt eat meat?? N low carb? N high fat ? Basically keto

[@legeekessayiste7015]

that last impression was like an Arnold's tired to do it at conventions 'bullshit'

[@farhanhussain_]

Christian Thib has also talked about 0.8g protein per pound in one of his KZbin videos. Now we have two endorsements for that magical number.

[@Ouzzel]

Idk if its the best solution but I have a protein shake in the morning and after a workout. Anything else I just eat if I feel I want it, which usually means I need it.

[@DarkoFitCoach]

So whats ur daily macros? If u cant count it easily then u arent serious about building muscle

[@allbrosdjay]

​@@unemployed_clown You need to relax. You can be serious without tracking, but there's no need for you to insult him, assume someone else's meal plan and exaggerate the effort it takes to track what you eat. It's not difficult, it barely takes any time, and if a person runs into problems in either gaining muscle or losing body fat then they have easier time finding a solution because they have their nutrition written/typed out. The only real con to tracking is people putting unnecessary stress on themselves by forcing themselves to hit an exact number every single day. Some people can handle being that strict and some people can't.

[@christopherquinn7858]

How does the ideal grams/lbs change as body fat percentage increases? For example, should someone at 20% body fat eat less than 0.8 grams/lbs for optimal results?