You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies

[@AbXy-rg2th]

Research also suggests it doesn't matter when you take your protein, as long as you get the required amount for the day.

[@GabrielLul-gg8gd]

GABRIEL Lul.

[@greekveteran2715]

He has to "push" both his video and the supliment brands who sponsor him. It's all marketing nowdays...

[@tnewcomb74011]

Just a thought - If you DON’T buy all this crap, you’ll save more than a typical gym membership! Work out, get plenty of sleep, and eat right.

[@250txc]

Pretty good advice overall ... But if you are ~60 yrs old or so and you work out to almost any degree or even little, you need more AA than the younger, average bear..

[@rhetta9826]

This is crazy. Too many things to keep straight. Is this truly hard and fast science now?

[@au2838]

Science is almost NEVER hard and fast. Two thirds of it changes every two years. It's not really science. This is why a large group of international scientists wants to improve the scientific process. No luck yet... the powers that be want to keep things just as they are...

[@zer0nix]

I wish you would have linked the studies so we can investigate them to see how they came to these conclusions. The first thing you mentioned, on protein timing, seemed like there would be a lot of confounding factors and I wanted to see how they controlled for these, but I wasn't able to find these results on google

[@ScienceAppliedForGood]

This is exactly what I already wrote in my comment. With regard to the importance of having pre- and middle workout protein intake the same paper that you quoted a couple of times provides a different advice, at least for regular people: "Total protein and calorie intake appears to be the most important consideration when it comes to promoting positive adaptations to resistance training, and the impact of timing strategies (immediately before or immediately after) to heighten these adaptations in non-athletic populations appears to be minimal." 'International Society of Sports Nutrition Position Stand: protein and exercise', Ralf Jäger et al. (page 10 in the pdf of the paper).

[@DrGains]

**UPDATE** In addition to the Protein Cheat Sheet download, I've also written up a blog post for this video that includes ALL of the research article links I referenced as in-text hyperlinks! You'll find both in the Dr. Gains All-Access Basic Membership platform under the "Techniques, Principles & Theory" section - so jump on and download yours today! 👉www.dr-gains.com/all-access (the membership is just $9.95 per month and gives you access to a crazy amount of premium content... but if all you want is the cheat sheet and/or research links, you can use the code PROTEIN-VID to get 1 FREE month of access and then just cancel the membership so that you don't have to pay anything at all 🤙

[@biosphere8488]

Excellent video. You have a great physique for 192lbs. Are you around 6'-6'1"?

[@DrGains]

@@biosphere8488 Thank you my friend! And nailed it - I'm 6'1"

[@dhunt4743]

Where is the cheat sheet download? I can't seem to find it through your link

[@geostruth9115]

I hate the way I feel during workouts if I eat before the workout. I'd rather just eliminate the supplements, eat healthy, workout consistently and reap the gains. I'll save money and my sanity.

[@lovejoypeaceforever]

The protein requirements of humans can be readily met by a vegetarian diet with no particular effort required to combine proteins or to carefully select foods for each particular meal. The main protein foods in a vegan diet are the pulses (peas, beans and lentils), nuts, seeds and grains, all of which are relatively energy dense. As the average protein level in pulses is 27% of calories; in nuts and seeds 13%; and in grains 12%, it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met. Not only is plant protein sufficient, it is often SUPERIOR to animal protein. Excessive protein consumption is now strongly linked to bone weakness and osteoporosis. Studies done on calcium loss have shown that as protein consumption increases, so does calcium loss. Not only that, the protein in meat (which is higher in the sulphur-containing amino acids) causes a GREATER calcium loss than the same quantity of protein in soya beans ! So for preventing calcium loss and the possibility of osteoporosis, plant protein is superior to animal protein. THE WORD ON PROTEIN COMPLEMENTARITY IS: FORGET IT. The whole idea that this is necessary is a myth. Frances Moore Lappe has now essentially reversed herself on this issue, saying that getting enough protein "is much easier than I thought." It's good to get a variety of foods, because you need all the various vitamins and minerals - not because of protein. If you get plenty of a variety of plant foods, regardless of your combining techniques (or lack thereof,) and you get enough calories (not too difficult for most of us,) it's almost impossible to be protein deficient. Protein is one of the easiest nutrients to get.

[@DrGains]

@Geostruth Well, perhaps you misunderstood my friend, because I specifically say to NOT eat any food before a workout. The only thing you should take right before a workout are free amino acids... which function at far smaller relative doses than intact protein. A full "serving" of the Perform amino acids I take before a workout can be mixed into a couple tablespoons of water. It's not at all like taking 20+ grams of protein with milk. So you won't get any of the heaviness or nausea that many people feel if they eat right before a workout. Still, with that said, there's nothing wrong with working out without supplements. If you're eating a high-protein diet you'll still build muscle. Just not as much as you otherwise could.

[@DirtyDemon917]

@@DrGains if the benefit of EAAs is to get amino acids in your blood with no sluggishness how do they actually build more muscle if you’re still getting enough protein? Protein from food is still going to break down and if timed right, definitely absorbed the same.

[@DirtyDemon917]

@@lovejoypeaceforever How do pulses compare when it comes to testosterone production?

[@geostruth9115]

@@DrGains I'm 65 and just started strength training 6 months ago. The gains I've made so far is very significant. The strength and physique I'm working to achieve is manifesting. When I first started 6 months ago, I struggled to bench 140 one rep. I now bench 240 twelve reps. I struggled to curl 50 for one rep. Now I'm able to curl 100 for ten reps. I had a pop gutt, I now have a six pack and look better than a lot of young men. So when you say that I can't gain as much without supplements, I'm not convinced yet. The way things are progressing, I should reach my goals within the next 6 months. Some say I'm only progressing like this because I'm a newbie. I say it's because I've made a commitment to workout consistently. The gains I'm leaving on the table because of no supplements has to be minimal. I'm glad you replied, and yes I did misunderstand your pre-workout suggestion. I apologize. It may take a little longer to gain muscle without the supplements, but I'm patient. Also, considering my age and preexisting health issues, supplements may be more harmful than helpful for me. Not to mention the extra expense involved. I'm a senior citizen on a fixed income. Social security and a small government pension. I can't afford anything extra. I'm grateful that my apartment complex has a complete gym, because I'd struggle to pay for a gym membership. But I definitely don't know it all. I guess I'm just satisfied with the gains I'm making. I sincerely believe that I will continue making gains as long as I put in the work. I sincerely respect your reply and cannot discount it. I also appreciate you sharing your knowledge. I've watched a lot of your content and gained knowledge from it.

[@ryguyryguyryguy]

Packed to the brim with useful info, good infographics, no product placement/self promotion. Dr Gains you knocked it out of the park

[@redpillthinking6043]

Uhh there were tons of product placement and self promotion...what are you smoking?

[@Miketrill_ng]

Dr. Gains, I’ve mentally discarded a massive chunk of my muscle gain/protein-intake knowledge because of this information-dense knowledge you just bestowed upon us! Checking in with you in the next 6 months to put this to the test for myself. THANK YOU!

[@stevethea5250]

1 more month to go

[@GHOST86379]

Have you notice any results

[@manojreddy123]

Hey bro, been 6 months. Give us the update

[@greekveteran2715]

I just got jacked, simply by watching this video! I saved the money by not buing the products he sells too!! You simply watch the video, press like and sub and you get Jacked!!! If you feel stupid, because you didn't understand what's all this video about, then it's never too late... Just eat healthy, train and sleep people. No need of all these supliments, they just make other people rich and you poorer...

[@CalvinK225]

⁠Been training for 30 years, competed in physique in the early 2000’s. Everyone’s body and digestion is different, so you adjust the serving amounts that fit you. It’s very simple about the proteins, a isolate protein prior to your workout, a whey tri-blend protein after and a casein protein before bed. Tri-blend protein on rest days are good, but whole food source protein is far more superior than powders, and has science facts to back it up. And a bit of TRT doesn’t hurt either. 👍

[@GhastlyMange]

Pass on the trt though.

[@hostnik777]

Why stop at TRT, why not just gear to the gills if you're going to open that door?

[@CalvinK225]

@@hostnik777 it’s for maintenance, as my T levels are single digits, now I have my level around 900 - 1100, I’m also 52 and don’t want to run gear to the gills. An occasional stack here and there.

[@chitoman1]

​@@hostnik777 I'd say health risks, that's my go at it

[@chitoman1]

This right here, especially the trt part. Shit helps fellas, get on it.

[@geode232]

At 14:36 you list the EAAs in Perform but you include Citruline (not EAA) and are missing Tryptophan FYI. Not sure if that is what's actually in Perform tho

[@davidcardone6722]

Dr Gains is / or was on full ride scholarship to the MAYO clinic - that speaks volumes for his recommendations and research

[@willw3900]

Thanks bro, you’re the man. As a natural 45 year old lifter…. I need EVERY single advantage I can get.

[@nemonucliosis]

The best advantage you can get is watching other videos on the same topic.

[@travelernextstopheaven3286]

I bought the Perform pre work out protein for $72 for 6.7 once tub. The ingredients in a serving are; sodium chloride 45 mg, potassium chloride 12mg, performance blend 3852 grams includes 11 L type amino acids including creatine monohydrate, caffeine anhydrous, 150 mg stevia leaf extract. 60 MG of caffeine and beet root powder for color (the label doesn't say if the beet root powder contains nitric oxcid or not the commercial for beets always states beets contain nitric oxcid or NO). When you order they don't include the discount when it says you get a 35% discount for 1st order. And they automatically sign you up for continuous ordering of there products. Seems like not too trust worthy. I haven't tried the product yet but I will give it a few weeks to see if there is a difference.

[@datsme8986]

How was it? If you wouldn't mind.

[@yaxx1]

This is the most complete guide on YT! Thank you very much!

[@stopcensoringmen5044]

Saving this because this is jam packed with knowledge. Thank you.

[@raiklaub975]

you can also consume whey instead of quite expensive free amino acids and then consume it a little earlier than you would have taken the amino acids. Whey consumed with water: the first amino acids are found in the blood after only 15 minutes. The video contains very helpful informations.

[@nadeemsiddiq7636]

This is the exact question i had after watching this video, so thank you very much!

[@TSoneonetwo]

one criticism I have of how products are selected and recommended is: basing it upon being "optimal". as if the majority are training to be elites, and every aspect must be the best it possibly can be. I went and looked at the eaa suggestion, and found the price per dose (especially considering the 3 scoops for max results) to be utterly ridiculous. even with a 30% discount. also, found it interesting they do not list the breakdown of the blend of eaa's. instead, shows the typical total amount of all, then list the individual aminos from highest to lowest content. I found a much more inexpensive option, and went with that. just the eaa's, in bulk, no additives at about .30 cents a serving, for 100 servings.

[@ranepoppa6654]

@@TSoneonetwo what’s the name of the brand you found?

[@7hills812]

@@TSoneonetwo what brand did you find that’s cheaper? Please let us know.

[@TSoneonetwo]

@@7hills812 simply called bulk supplements. white bag with black and orange lettering and an orange logo.

[@davidj2371]

Content is great and informative. I just want to make note of something. At 14:36 Dr. Gains references the breakdown of EAA's in one of the recommended products, but on the websites page it's shown as a "blend" so where did these values come from?

[@dysutopia4238]

The best fitness supplement video I've ever seen to date. All science, no bullshit. And, implementable. I'd to pause the videos many times to jot down what I need to revamp my supplementation list. This should be aligned with the goal of "clean" and purposeful supplementation.

[@Eric3Frog]

Thanks Dr. Gains! My opinion... I think taking some whey isolate 30 minutes before (allowing for digestion to break into amino acids), some with a simple carb during, and some after will cover your bases economically (probably not optimally). Just be careful of getting an upset stomach if you are elevating your heart rate significantly while training. Make sure to not take to much in during the training session as it will over stress your digestion. One scoop of Optimum Nutrition Gold Standard Whey should take care of your pre and during training needs. Just google the amino acid profile for this product. Perhaps what Dr. Gains recommends is better, but it is quite a bit more expensive. Before bed, just eat a good sized serving of cottage cheese, it's loaded with slow digesting casein protein.

[@courtneyderouen]

This.

[@caseyshaw8453]

Optimum Nutrition is a garbage product unfortunately.

[@dodgehemi5045]

Muscletech 8hr blend protein

[@arkdova2710]

I do it with 60-70 minutes before and outright using concentrate. Your muscles grow anyways when you're resting the most, not during workout, extra EAAs can be a neat little trick for some extra growth but I don't think you should care THAT much about it.

[@MrAKFourSeven]

Any advice for lactose intolerance?

[@josefkolinsky6411]

One self proclaimed expert claiming this and that, referring to this and that study. Only to be contradicted by the next expert, citing and referring to other studies. And then, a few years later, new studies show that both experts were wrong.

[@davidguliver3000]

I quit all powders and started experimenting with food and eating timing.

[@easterneuropeantracksuit3312]

How’s that working out for ya?

[@au2838]

Smart man. Few recognize that pills, powders, and potions are synthetic and therefore entail taking one step forward and many steps back. The science explained above only looks at the benefits, not the long term detriments of ingesting these synthetic PPPs.

[@alexsyld5410]

Dr. Gains you really should start reviewing supplement companies and compare them to each other, personally I'd like to know what do you think of "Myprotein".

[@johnsmitherino4913]

+1

[@DrGains]

Great suggestion - I'll definitely consider it!

[@buffdude1457]

I would like to see you debate on this with thomas delauer and mike israetel. All this information seem to be valid and i believe you are right but there is so much studies that conflict with each other that is hard to know what’s true. I think we could all benefit from a video like that. The info you give us in this video is worth a try and seem to be valid thought, it makes sense a lot. See you in a couple months with my results 🤠

[@Kurio71]

200g of protein from meat, eggs and beans

[@thruthebook]

Perform protein supplement has 'natural flavor', which legally could be anything under a certain amount. It also has sucralose which is also in 'Splenda' which has been claimed to cause 'leaky gut' issues!

[@KenHammondOnline]

yeah, don't like Sucralose as well, any other options?

[@thruthebook]

Xylitol and Erythritol are emerging as much better without the harmful gut issues, etc.@@KenHammondOnline

[@jonathonryback6723]

I get my protein from whole foods. Meat, eggs, and sardines. The best quality I can afford. No snacking. Two to three meals a day.

[@therevolution500]

still works great too!

[@jonathonryback6723]

@@therevolution500 Indeed!

[@hello3146]

Thank You! For a long time I have been taking my protein supplement AFTER my workouts because I was told there was a”window” for effectiveness! Now I know better. I am a new subscriber and am already very pleased I found your channel.

[@ScienceAppliedForGood]

With regard to the importance of having pre- and middle workout protein intake the same paper that you quoted a couple of times provides a different advice, at least for regular people: "Total protein and calorie intake appears to be the most important consideration when it comes to promoting positive adaptations to resistance training, and the impact of timing strategies (immediately before or immediately after) to heighten these adaptations in non-athletic populations appears to be minimal." 'International Society of Sports Nutrition Position Stand: protein and exercise', Ralf Jäger et al. (page 10 in the pdf of the paper).

[@evanmedi6144]

hes just trying to upsell u shit u don't need, yh protein timing is important but its not as important as thetotal protein volume u consume daily and the type of protein and if its rich in amino acides, it turns out that ur body is very decent at storing the amino acides from ur meals in order to use them later so no fancy BCAA or even EAAs - consume a protein rich meal in the morning & before sleep, and the rest spread it out during the day and youll be good, thats my take and please correct me if im wrong guys

[@robnott6622]

DR Gains, I'm basically a 63 male marathon runner. I do full body 2-3 x a week. Usually lasting around an hour. would your recommendations apply to me as well? Great content.

[@Eric3Frog]

As an endurance athlete, your protein requirements are actually higher than most lifters.

[@HUJIKO33]

How about taking whey protein 30 minutes before the workout? It will give enough time for protein to get digested into amino acids and do the same effect as taking free amino acids immediately before a workout. Although you will miss during workout benefits.

[@tonylin9331]

Hi could you recommend an amino acid brand with no caffeine? 🎉

[@ernestguzman4962]

In a matter of weeks, I am growing at rates I was not achieving the two years before! Thanks for posting this!

[@sentesues9383]

How's it feeling a month later?

[@ernestguzman4962]

According to my smart scale@@sentesues9383 Per my smart scale, averaging about 2.5 lbs a month, so if this rate continues, in less than two years I will restore the fifty pounds of muscle I lost when I had to quit Rugby and weightlifting to attend to my mother. But the really exciting change is that by adding l-citrulline in the mornings, I have been breaking through previous limits; for over 1 1/2 years I was "stuck" at 110 lbs max on my spider barbell curls, now maxing out at 140 lbs, was "stuck" at 225 - 270 lbs calf raises, now easily doing 295 lbs, and so on. So, yeah, feeling great. My only regret is the suits and sportcoats I had fitted a few months ago, are beginning to feel tight at the back and shoulders - I should have held off on that.

[@ernestguzman4962]

Per my smart scale, I'm averaging an increase of 2.5 lbs of muscle mass per month, so, at this rate, I will regain the 50 lbs of muscle I lost, when I discontinued weightlifting and rugby to take care of my mother, in less than two years. By adding l-citrulline in the mornings, I'm also breaking past plateaus - I had been "stuck" at 110 lbs for spider barbell curls, and now I'm maxing at 140 lbs; likewise, I had been "stuck" at 225-270 lbs for calf raises, now easily doing 295 lbs, and so on. @@sentesues9383

[@ProspectingLife]

I’m a nutritionist not a salesperson but I just happen to have discount codes for everything I think is best for my viewers, cool story bud! 👍🏼

[@carlodefalco7930]

You’re over complicating a very easy process . It’s interesting to know what happens in such detail. The studies you refer to m did they do , double blind trials .. people following exact same workouts , and different types of workouts , exact foods eaten , and compare gains , be it size , ( I’m not interested in being huge competition type ) , strength, strong man , , endurance type training , person wanting to reduce body fat , have muscle definition but overly big … if not then everything your citing is irrelevant

[@ZJARDOON]

Just acknowledge you are not the target audience for this video and move along.

[@traitorousbipeds]

Bro.. angry much? Obviously you can't appreciate the level of info. He obviously knows what he's talking about. You don't get full ride medical scholarships if you're stupid.

[@magicmyst206]

This info is ridiculous. He doesn’t look like he even works out much.

[@douglascampbell6482]

Short, significant and science-based…I like that. You’ve earned a sub AND a coveted place in my, “Taking Better Care of My Body” playlist. Great video - mahalo!

[@AquaLady153]

but where's his data?

[@douglascampbell6482]

@@AquaLady153 I do so enjoy when this type of material is presented with full footnotes and I watch several other channels that do exactly that. My take-homes from this presentation were the possible benefit of more quickly absorbed protein for the peri-workout window (I’m not spending the $ on fancy AA formulations, just going to drink my whey protein a little earlier mixed with water) and slower absorbing sources for the overnight period of potential catabolism (gonna drink my whey protein with milk.). I found the 3g/lb/day suggestion to be a little suspect as it flies in the face of everything else I’ve read - some of which was specifically testing weightlifters. Still, it’s an interesting thought. Derrick (More Plates More Dates) maintains that he achieves remarkably more when eating 1.5-2g/lb/day. Ultimately, I agree with you. As my dad would say, “show me the data.”

[@DrGains]

All the research links are provided as in-text hyperlinks in the corresponding blog post in my All-Access Basic Membership. You can use the code PROTEIN-VID for 1 free month if all you want to do is access the research links & protein cheat sheet. Sorry for the extra step, but there are literally close to 100 articles that went into this video, so they wouldn't fit in the video description even if I wanted to take up the whole thing with research links. Which would ruin the video's SEO. And of course I'd also like people to get exposed to all the other amazing content on my membership platform 😊

[@douglascampbell6482]

@@DrGains Excellent communication. Thank you so much!

[@hey-its-me-bobby-D]

@@DrGains Listening to Dr Andy Galpin, VERY experienced PHD in Bioenergetics and Physiologist: age, goals, and training methods have a lot to do wirh TOTAL protein needs, Older people and elite athletes DO need more protein. This video is informative, You have to remember that the information laid out here is for those who want more from their training. Sure... for the average joe, do what you're doing.....but when you decide you want more our of the time youre putting in the gym,start implementing some of these changes If you organize your meals, it;s really not that difficult.

[@AllanHolder]

My spidy senses knew this video was selling a product in the first minute. As soon as the protein types graphic came up.

[@Zenin_Toji666]

What are your thoughts on intermittent fasting? Working out while fasted? Protein rich meal or smoothie immediately after workout. I may try this for a while to see if there’s any difference in achieving my goals Whey hydro w/ banana upon waking Pre workout on my way to gym EAA during workout My usual post workout meal which is ON Whey+Creatine w/ 12oz almond milk, 40g oats w/ 40g raisins and banana

[@SilverSlugs16]

None of those make an appreciable difference. Fasted training, IF and immediate post workout are neither specially good nor bad to any detectable effect. Do them if you prefer them for convenience but don’t stress the details

[@Seksidrtimadafaka]

This is fantastic! Thank you so much for a very detailed explanation. I wasted years and years not knowing this info...

[@mariodimas3774]

I wonder why people in prison have those muscles without using all this shit. Is all these really necessary?

[@iamsmartmethinks]

If all you did was eat beans, rice, spaghetti and workout you can get ripped as well.

[@sassuki]

They get steroids in prison too

[@rickyholt1280]

Prison food is full of preservatives so they do get jacked. But they're also very unhealthy.

[@bobjohnston7347]

Necessity is determined by your goals.

[@reubenmarfo9855]

You can subscribe to the gym in prison

[@AlejoRod73]

Isn't it "Perform" missing Tryptophan. Instead it lists Citrulline as an essential amino acid when it's non-essential?

[@tmiracle1341]

Thank you for this question. Looking through all the comments to see if anyone else noticed that. They are missing Tryptophan. Which is an essential amino acid. Hard to believe anything when it seems they are not truthful about this.

[@vinunatarajan9898]

@Dr. Gains do you have any idea or an estimate of how many grams of creatine are in one serving of the Amino Co Perform? Trying to understand if it has enough creatine or if one should supplement additional creating on top of this.

[@joelzar]

This is, by far, the most comprehensive video on protein I have ever seen. Thank you Dr Gains... I feel the difference in my swimming workouts..

[@Seven7swords]

Some of the info presented in this video is contrary to what other Fitness KZbinrs suggest like Jeff Nippard, Dr. Mike and others. Would like to see the link to the sources cited.

[@DrGains]

All the research links are provided as in-text hyperlinks in the corresponding blog post in my All-Access Basic Membership. You can use the code PROTEIN-VID for 1 free month if all you want to do is access the research links & protein cheat sheet. Sorry for the extra step, but there are literally close to 100 articles that went into this video, so they wouldn't fit in the video description even if I wanted to take up the whole thing with research links. Which would ruin the video's SEO. And of course I'd also like people to get exposed to all the other amazing content on my membership platform 😊

[@BillyJ10]

I train 1st thing in the morning on an empty stomach and black coffee. I have always subscribed to the theory to leave the insulin spike created by EAA hydro isolates for post workout. So my question is this, if one consumes EAA hydro isolates pre & intra workout, will the insulin spikes caused from those EAA servings blunt exercise induced testosterone & GH release?

[@angellarios4802]

Thank you for all the information given to me for free! I did hit the like button and subscribed!

[@silvioapires]

*Very comprehensive and informative video which will benefit those who are SO determined to build muscle that they don't think about anything else, like LIVING and are a MAJOR bore to talk to because they have nothing else to say! For the rest of us, all that insanity talk before/after, this/that, is just SLEEP INDUCING! Eat well, exercise daily, take your proteins ANY time you want, AND LIVE YOUR LIFE to the full because it is MUCH more important than just building every possible micron of muscle!*

[@ryanyeager3258]

One thing I do is drink a protein shake right before I brush my teeth and go to bed. But here's mine you need to take on protein shakes. I use one scoop of whey protein, which gives me 24 grams. Then I add two scoops of a 5 way multi collagen. The college powder I use has five different types of collagen, which is good for not only hair getting nails but muscle joints and bones. And it filled with amino acids. Two scooch give me 20 grams of collagen and 18 grams of protein. That's a 42-gram protein shake with whey & college with BCAAs and other amino acids.

[@andyrandy0815]

Lot's of helpful insights. Thank you a lot. ❤

[@hey-its-me-bobby-D]

Do you recommend that the EAA's take the place of some of your daily protein intake? For instance, let's say you take 20 grams (divided into the 2 doses) of the EAA supplement you suggeest. Should you decrease your daily requirement by 20 grams?

[@briansylvester9982]

Take protein and eat real food; do not waste money on amino acid supplements. Eat and egg!

[@bmejia220]

Awesome video DrGains! Where can I find more info on balanced amino acids?? Thanks!!

[@arthuraguiar3502]

Great video This video is the perfect definition of overcomplicate

[@scottgood7888]

Only downfall is that constantly taking protein throughout the day keeps your insulin levels high and doesn't allow for intermittent fasting. Two very important aspects to over all health.

[@edackley8595]

Leave the intermittent fasting to non lifting days. Lift days, consistent ingestion of protein is the most important. Timing is overrated.

[@scottgood7888]

@Ed Ackley However non lifting days are recovery days and you need the influx of amino acids on those recovery days. Right?

[@frankie_fit]

I don’t see why you couldn’t take all these doses within an 8 hour window and still get 16hrs of fasting in. I’ve been considering doing this protocol but if I do the “bed time” dose would be no later than 8pm.

[@dylanfitch2997]

Eh IF doesn't really boast any special benifits as far as body composition goes. Even hormones aren't as important as caloric deficit lol. I guess for some people IF works better to control and stick to a deficit. But I got to around 13 or 14 body fat percentage with frequent high protein meals, and get ready for this....... 150 to 175 grams of carbs a day 😮. I don't know anyone who does keto or IF that looks like they have hit 15 to 20 percent body fat (personally). I'd assume that if fasting really jacks up GH, test, ect, that third world countries would be full of jacked people lmao

[@SEASLU]

Thank you Dr. Gains. I wonder if teenagers can take protein supplement? Is there any risk?

[@afishl1]

As far as the casein at night goes, you can accomplish the same thing with regular protein if you consume it with fats which will slow down the digestion

[@Hondacura23]

Yea.. yea so like a steak n cheese before bed lol cool story

[@AlejoRod73]

Cottage cheese as your last meal does the trick

[@CalvinK225]

@@AlejoRod73that is not a good idea. You need protein during REM, not fat.

[@CalvinK225]

Not a good idea. If it were the same, whey would be labeled whey “at night” with extra fats. Casein is a different form for reason. Fats will stay with you overnight.

[@afishl1]

@CalvinK225 it's not the same, but the fats will slow it down and there is nothing wrong with the fats also staying with you overnight

[@beatmydrum]

This is great info, thx! As an almost 54 year-old woman who’s lifted weights on and off for over 30 years, now at this stage in life w/hormonal changes I need to be smart about protein intake and retention for better muscle gains and retention. I will implement this advice as best I can and hope to see a difference!🙏🏽

[@gen.arnavpoe4633]

Taking advise from a skinny m.f about building muscle 😂😅

[@ottokroupa7379]

​@@gen.arnavpoe4633exactly! I'm sick and tired of these alternative medicine health nut gurus. What's their background and what's their experience ?

[@cosmickel8094]

Dam!!! he really went in on this video now this is how you bring in subscribers!!!

[@gabboGABBOGABBOOO]

This is all so absolutely useful Doc. I'm glad I continue to follow you and see your channel grow.

[@taslimwoles4298]

0:41 O 0:41 0:42 😊oo😅o😅 ooO oo😅😅 oo oo o😅 oo oo 9 oo 1:51 1:51 1:51 99😅😮 ooo oo oo oo

[@tregun7]

This all goes out the window if you train fasted. More bro science gobbly-gook. It doesn't have to be this complicated. Train, eat, sleep. That's it, in a nutshell for most recreational lifters. Of course, there's an affiliate link too.

[@teegees]

Dr Gains unfortunately the products you recommended here contain sweeteners, one of which is sucralose - really bad for you! For anything I’m going to put into my body regularly (I.e. daily), I don’t want anything with added sweeteners, perhaps with the exception of little bit of cane sugar. But something unsweetened (that I can always sweeten naturally by blending in some fruit), would be ideal. Any recommendations?

[@creativesource3514]

I feel a lot of these studies are not high quality. That is no offense as to carry out studies with high numbers and keeping confounding variables down and applying valid statistically analysis is difficult. But overall none of the above are real mistakes. They are just the icing on the cake. The studies on protein absorption is particularly poor and what happens in the liver is complex. The biggest factors are take enough protein per day (mostly by food) and work out hard and to failure and add some Creatinine.

[@DrGains]

The majority of the studies I cite can be found in the International Society of Sports Nutrition's Stance on Protein and Exercise. AKA they're pretty much the definitions of high quality for exercise science research.

[@creativesource3514]

@@DrGains No this is incorrect. This journal is not of the highest impact factor. But actually that is irrelevant. What's relavant is the power of a study. Is it level 1a evidence or is it a 2 or a 3. Is is a Metanalysis of DBRCTs. These are difficult and expensive so not many can be of that level. Therefore just quoting a paper because it's in that journal does not mean it's of high value. However it still may be of highest value in the field as a DBRCT with large numbers can't be done.

[@monkeyman9856]

@@creativesource3514 gottem 😂

[@earlb3]

GREAT VIDEO sir!!! Unfortunately, the discount code is already not working at Amino Co... 😢

[@willgarcia4057]

Great info! And it makes sense! Thank you, going to be watching for more knowledge

[@kamakazi33]

hi @drgains, Thanks for this awesome video! What are some natural free amino acids I can use instead of supplements?

[@pinkypie2656]

Thanks Dr. Gains. I'm going to start doing this. Great info. Subscribed.💪

[@marcusmoyses3809]

NUMBER ONE PRINCIPLE: TRAIN CONSISTENTLY! EAT ALL NATURAL, SLEEP DEEPLY 8 HRS., GET SUNSHINE, PURE WATER. NO EXCESSES, NO ALCOHOL, NO DRUGS AMERICA!

[@Livelovelaugh684]

Wow. Life is much better place when find a little balance. 80/20 rule. Dial it in during the week…then live a little on the weekends. And it includes several of those “no”’s

[@jfitness22]

@@Livelovelaugh684I hate when people use drinking and other bad indulgences as “living”

[@michaelkilloran2491]

I know you recommend all of these at the end, but if there were one or two that you would prioritize that are a must? Thanks

[@jeffortman6395]

I'm 46 and doing my own physical therapy for my knees, also taking Nugenix Utra. Is it BS?

[@ryanminyard4446]

Hi there, so happy I found your videos:) Is there a cheaper alternative for PREFORM? It’s expensive.

[@itabs9067]

after watching this video, i now train and live with an iv of free floating amino acids connected directly to all my major muscles groups stop over complicating things fells

[@geopietro]

Dr. Gains, fantastic video. Thank you. How much amino acids should one take immediately before and during workouts? Thank you again.

[@sstanforddpt]

This was my question too. He mentioned in a sub-comment he takes 2/3 scoop 30 min prior, and 2/3 scoop during workouts.

[@geopietro]

@@sstanforddpt Thanks. The serving size, per the container, is 6.3 grams (if I remember correctly). The total amount, given 2 doses of 2/3 scoop, is only about 8.4 grams. That doesn't seem much even of free form singular amino acids. Thanks again.

[@sstanforddpt]

@John Panozzo yes, but at the end of the video, he states he also takes Whey with his EAA's, which would increase the total amount of EAA's higher...closer to the recommended 9-10 grams in the studies he references. He would have to speak to his strategy on that...because it does seem low to me also. I guess for budget reasons? (Btw the 6.3 gr is total weight. The inert EAA is actually only 3.9gr./serving which would only total 5.2 total grams total with 2- 2/3 scoop.)

[@onixtheone]

Is it possible to replace any of the whey protein or casein with any plant based protein?

[@earlcoles5215]

Of course it's possible, and simple, all you have to do is simply replace it 😂😂

[@hostnik777]

You should pick an online fight with Dr. Mike at Renaissance Periodization... because more people need to see your content, and you are the 2 smartest guys I know discussing these things on KZbin. Particularly I'd love to hear you guys discuss the pros and cons of partials, since he's branded full ROM into his merch (sorta as a joke, but sorta not). Also this was helpful, but in the end you sorta muddied the waters with exactly what to take and when. So I take EAAs and maybe some whey isolate pre-workout, only EAAs during workout but no whey?, and EAAs and a whey blend post-workout? And then some whey blend in the evening but well before my casein pre-sleep dose? And if I'm having whole food protein but my body can only absorb 20-30g of protein per meal, how do I time my supplements to not interfere with meals, or with each other? Lastly, if I'm making my own whey blend, what percentage of protein grams should come from the concentrate and what from the isolate?

[@hrm50141]

Informative vid, Dr. Gains. Re Mistake #1, as 0.8 grams is what an average, non-resistance training person would consume, which is wayyy below what's recommended for people who do indeed resistance train (around 2 - 2.5g protein per kg of bodyweight, I believe) and want to grow muscle mass, does Mistake #1 still apply to people who do consume this higher amount? Thanks :)

[@lifeneverends7068]

I get positive, innocent vites from you. Subbed!

[@user-bl9fj7kf1s]

I just want decent amount of muscle on my body. Dont want to become an oversized gym orc. Doesn't matter if it takes a few extra months to get to my goals. I'll stick to my 2 scoops of whey concentrate ✌️

[@joshuablair252]

No matter what, you can lift your entire life, do everything correctly and youll NEVER become that big or a gym orc It takes many MANY months to put on a noticable amount of muscle for the average person Like 1 pound or 2 pounds max a month is anyone can put on naturally. Anyone saying they gained over that amount, was all water and glycogen stores. I can easily lose 16 to 20 pounds of water a day through missing glycogen stores and through sweat. After all, muscle is made of about 80% water.

[@joshuablair252]

Don't let this discourage you. The reason most people aren't muscular is because they let these hard facts affect them and let it stop them

[@user-bl9fj7kf1s]

@@joshuablair252 For 90% of people who are going to the gym taking 1 or 2 scoops of whey supplement along with their regular food is sufficient.

[@davidlakes5087]

Yes, there is a tremendous danger of getting too jacked. If you take too much protein, you could quickly and accidentally turn into an IFBB pro.

[@user-bl9fj7kf1s]

@@davidlakes5087 Not everyone has that requirement.

[@RTPTechTips]

This is great info! Subscribed. Thanks.

[@jamesoneill8901]

FYI but Perform didn't allow me to use your discount code.

[@DrGains]

It took ~2 days after I published the video for the code to be active, so you probably tried to use it during that window. But you're good to go with the link and code now! Here it is again just in case: (Use Code “DRGAINS” for 30% OFF) 👉 bit.ly/drgains-amino

[@GhastlyMange]

Probably an obvious answer to this but would you consider physical labor as a workout? Meaning, taking protein supplements throughout the shift…

[@DrGains]

It would depend on how heavy the labor is… if it’s hard physical labor, absolutely!

[@AlexBridges-e3q]

Perform contains a modest amount (60mg) of caffeine and a tiny (300mg) amount of creatine, but Dr. Gains has stated this regarding creatine: "The only caveat is that you should NOT take it at the same time as you take a caffeinated pre-workout (or any other caffeinated drink), as caffeine has been shown to inhibit creatine uptake in the body". So I guess we can ignore Amino Co's "rigorous science" or Dr. Gain's recommendation ...or both?

[@avibank]

You should check out some studies that test the concentration of protein vs the claimed amount on the label, for many different brands. The results are disheartening but informative.

[@jenniferkirby6567]

Thanks, Doc. I do some things right but will change my pre workout to Perform. I workout in the afternoon and the caffeine in the others prevents me from sleeping well, as I go to bed at 9 and get up around 5. Will add casein too.

[@clutchhammer]

Awesome commentary - thanks so much 😊

[@newport-5570]

Thanks for a great video. Could you create a video on ranking the quality of different proteins from best to worst and tell us if things like Quest protein bars and chips count towards our daily protein number for the day?

[@vanbeurdenbluesandguitars1958]

Great piece on proteins, but here's the pickle - I'm vegan. No trouble at all gaining muscle, but my choices in proteine sources are pretty limited. Do you have any thoughts on a similar protein regime but than plant-based?

[@zakazan8561]

Pea protein powder is a really good alternative to whey and studies suggest there's no difference other than the pea protein providing as much satiety as a casein protein. Whey protein has very low satiety. Other than that if you're getting at least 125g of protein spread throughout the day, you are likely hitting all your aminos even while eating vegan. Leucine is the main amino acid associated with muscle protein synthesis.

[@TsaristCossack]

Eat meat. You're not cattle

[@vanbeurdenbluesandguitars1958]

@@zakazan8561 Thanks for the response, I've used SUnWarrior protein since ages, it's an aquired taste, but it'll do!

[@vanbeurdenbluesandguitars1958]

@@TsaristCossack Ah, there he is, the alknowing meat eater! I'll see you in ICU.

[@TGV1337]

@@TsaristCossack Don't eat meat, you're not a lion, and if you want to eat meat, eat it like real carnivores do - raw. Not cooked, salted and spiced.

[@seanloewen]

Excellent video. Very comprehensive. I learned lots. I’m surprised though that you didn’t mention consuming papaya and/or pineapple with your proteins for the respective papaine and bromelaine, enzymes which help digestion to break down and assimilate proteins!

[@robrodriguez2475]

Love the info thx for making understandable

[@BrianGrondin-u7n]

So optimally yes spreading protein meals out 6-7x per day to get the greatest effects, but most of us dont live in a bubble and getting your allotted protein in 3-4 meal.... which unless you weigh 90-100 lbs ...you are getting the vast majority of benefit of protein at 50-60g per meal.

[@udinbata]

Great video!

[@mariacallas9962]

Lactose intolerant AND allergic to cow milch…any idea? All I take is isolat from pea protein. Take care.

[@lauri-rosevenables5882]

Thank you for the info but what if you can’t have diary due to allergy? Do you know how it works with vegan protein powder?

[@michaelmadren51]

Is the creatine that is in the amino acid supplement enough or should I take an additional supplemental creatine

[@jimmy7879]

I dunno man: sure, you're referencing lots of studies of biopsies from immediately after workouts and stuff. But from a practical standpoint, after a year of strength training, would use of stuff like BCAA mixes (vs. just good old whey) and using them before and during a workout matter instead of just having an energy dense meal one to 1.5 hours before working out? Healthy skepticism here.

[@Eric3Frog]

I think taking some whey isolate 30 minutes before, some with a simple carb during, and some after will cover your bases economically. Just be careful of getting an upset stomach if you are elevating your heart rate significantly while training. BTW, I am doing what I recommend.

[@jimmy7879]

Thanks for this - I'll admit that I've started doing pretty much what you and "Dr. Gains" recommend with the shortly before and during (was already having a whey + carbs drink right after working out). So, thanks for writing to say that yep, it's not a rediculous addition. I should probably just get some pure isolate vs the economy whey I have. It all adds up $$...

[@daveelliston1255]

The discount code for Perform Amino Acids does not work.

[@DrGains]

It's working now! Sorry, there was an error in their system that delayed the activation, but you should be good to go now! Here's the link if you need it again 👉 bit.ly/drgains-amino

[@elliottrickert2879]

Absolutely incredible video!

[@DrGains]

Thanks Elliot!

[@Pag17]

This is very interesting and useful information for certain use, but I'm starting to believe that all fitness media should include disclaimers. There are major implications for high protein diets and disease, so I just think that should be mentioned by those who promote it. Say what you will about a balanced whole foods only diet, it's not convenient or great for bulking, but it is the safest, most moderate and natural way of eating that we actually did evolve to do. Processed nutrition and supplementation have their uses, but if health is the goal (as opposed to ego) then it may do more harm than good. High TOR activity (part of the process for protein syntheses) is known to be connected to rapid aging, trigger or increase cancer cell growth and there are links to neurological diseases as well. Also there is a connection between high protein diets and kidney disease, so it's not a one-size fits all.

[@user-sj9xq6hb9p]

This video is just for bodybuilders who compete in competitions not for an average user looking to pack on descent muscle and stay healthy. Dr Gainz should put a disclaimer for this video.

[@dumbthumbs79]

Where's the tryptophan, one of the essential amino acids, in Amino Co "Perform?" Without it, doesn't that negate your entire point of taking free form amino acids (at least in your recommended product, Perform) before and during a workout to increase muscle protein synthesis?

[@ryanburrier4883]

Sounds like someone trying to push a line of supplements

[@MonsieurDrobot]

Good to see I’m mostly doing the right thing with a few things I need to tweak!!

[@ohiowatha]

Ads are outta control.

[@mremtb7689]

Ads? Oh, you don't pay!

[@ohboy5775]

Pay? Oh you are lazy!

[@jonvierck6006]

6gikzup

[@spec24]

​@@mremtb7689pay this shit-stain of a company?

[@Juiseyt]

4:13 😅

[@TheFingolito]

I always have 1 meal of cream of rice with whey protein before working out.