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31 responses to “How Much Protein You Need After Training – Groundbreaking Study Reveals the Truth”
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I will listen to your video fully, in quickly scanning it it seems I already know and essentially agree with the info presented. Whole foods and calorie restriction are “no brainers”. Time for some cardio for me. PS I am 62, our bodies look very similar. I am also aware of the sarcopenia battle we all must battle.
I’m enjoying an animal product based diet with addition of small amounts of berries, coffee, cacao and supplements.
The current protein obsession is unwarranted in my view. The work in the gym by far trumps all this protein. I understand as a young guy being caught up in this. I been in the gym for over 40 years now and I have never worried about the amount of protein I am getting and most people say I am “jacked”. All the healthy 100 year olds on earth did not obsess either. For longevity taking in massive amounts of protein will not get you there, it taxes your kidneys etc.
gorillas eat 50 bananas a day and get 50g of protein out of it. they are just more patient with their gains
Current obsession? Depends on who you listen to: I just listened to someone saying 20g was really all you needed; any plant based folks are adamant that you don’t need much, vs peter Attia who advocates high amounts (forget details). I’m 5’11” and try to get 80-100 g/day
Current obsession? Depends on who you listen to: I just listened to someone saying 20g was really all you needed; any plant based folks are adamant that you don’t need much, vs peter Attia who advocates high amounts (forget details). I’m 5’11” and try to get 80-100 g/day
True. Yeah, I always remind myself I am watching an influencer who is trying to make a living here. They all have their own rabbit hole they have gone down. You can learn here (online) but stay skeptical. @@Scottlp2
This is great news for IF!
This study used milk protein (80% slow-acting casein). So I don’t think it should be directly compared to all of the previous studies with Stu Phillips etc using fast-acting whey, especially as regards the amount that might be wasted (beta oxidized) if it were all whey.
I’ve also seen people wrongly claiming that this study says that there is no indication that you should have protein within a few hours of training. Sure, you don’t have to have protein within 30 seconds after training, but that doesn’t mean that you can wait ten hours and still have the same anabolic response as you would within 1-2 hours.
In a real world scenario, a regular meal is going to slow the protein digestion anyway given it’s in a whole food setting. Protein powders yes digest differently but if you eat the protein from whole food which this study tried to replicate with the slower digesting protein it’s going to digest slower.
@@SiimLand Protein dose not digest quickly anyway and another question is how much is recycled to be reused.
@@SiimLandGood point. Eating a large meal with a lot of proteins, carbs, fibers, fats… will slow down protein absorption too.
Not so fast… I recommend everyone to watch the breakdown of this study recently done by Dr Gabrielle Lyon and Don Leyman on Lyon’s channel. Very insightful. Everything isn’t always what it says in the label apparently….
This study still showed that the upper ceiling for how much protein and how long protein synthesis stays elevated is much higher than previously thought
@@SiimLand I agree – it’s interesting of course. Thanks!
That one was worth the listen, thanks.
This paper notably says that 15% of the excess (100-25g) is oxidized, but at ~15:00 of the Layman video, they discuss that ~40% of the 100g is “missing” atr 12 hours… and where did it go?
Layman ends with this, “Anyway I think it’s fascinating by a really good group complex
mechanism but they’ve kind of got over out over the end of their skis here with their conclusions”.
Isn’t a protein restriction very beneficial for longevity? I’d stick around 0,8g per kg bodyweight cuz some studies show that there is no significant difference in gained muscle mass between 0,8g and 1,2g/kg bodyweight.
Optimizing muscle mass is probably more important especially for health span. Obviously the amount of protein you need is going to range and you don’t have to go crazy high
I think Dr berg said whey protein is not good to increase insulin by over 139%.
Also if one does not work out which can cause damage in live so it depends.
The studies you show or what others show is not the be all end all since it all depends but its a good start.
in video “The Protein That Spikes Insulin More than White Bread”
It’s getting more and more clear that the idea that insulin spikes are bad is faulty. You need insulin spikes to be healthy. It also helps with testosterone and muscle building. Having that said, pasteurized milk products are not great.
Thats not what leading metabolic researcher Ben Bikman shows. You will get a very moderate spike from protein but not near as much or as long and this will only occur when carbs are low to begin with. This process is quickly moderated by glucagon to prevent the body from driving blood sugar too low. God set the system up to be very precise.
The problem now is how to get the 100g of protein in one sitting
4 scoops of rule 1 whey protein
Easy. Eat meat.
I was surprised you didn’t add a little about the difference between solid and liquids. For ingestion purposes I’d have thought before training would be more beneficial to eat, but after training more beneficial to drink the proteins. I’m thinking from a systems perspective, in that energy would be saved in digestion with drink, which may be more beneficial after training, right?
Can I ask what actually do you consume before and after? Is it in a shack? Or ground turkey? Etc?? Thanks in advance
I wonder if the woman at 3:11 is shoveling enough food into her mouth. Stand up to do that lateral shoulder ex. All of that excess exercise is shortening your life as we know that no one with excess muscle achieves the longest life span but die closer to average.
This is using caesin protein, slower acting. Also they went from 25 grams to 100 grams … look closer SIm why not do 45grams 60 grams .. why jump to 100 ? we might see a plateu at around 45 grams
Eating a large meal with a lot of proteins, carbs, fibers, fats… will slow down protein absorption too.
So good to know! Thanks, Siim!