How to Individualise Protein Intake for Muscle Growth

Many videos and calculators put mine around 170-180g which seems a lot for my weight 85kg.
And this would give me 127g which feels much more reasonable. Honestly don't know what to believe but this seems closer to the truth.

Well you completely left out muscular (athletes/elite lifters) with higher bodyfat completely. They do NOT need -0.2g protein per kg just because of higher BF. Top strongmen are fat but also hold the most muscle mass out there due to height as well. So yeah "to a average male/female" would be the clarification in relation to bodyfat. Plenty of muscular 25%+ people out there. Just saying!

i watched the video but im still confused ;_; highezt weight was 296 in march of 2022. i had gastric sleeve surgery in oct. 2022. i couldnt workout during the time of recovery and afterwards cus i became ill. now its july. 2023 and im 164. 2 weeks ago i started going to the gym with my husband. we do running for 12 minutes. then the rest of the workout is strength exercises. 4x a week. the gastric sleeve surgery removes the fundus of the stomach. removing 80% of the stomach. so since i get full pretty quickly now, im confused on how much protien a day i need for muscle gains.
30 year old female
164 pounds

The biggest problem for me is guessing my BFP. I have a scale which says 7% bf, but I look more like 15%. Probably because I store way more on my belly than anywhere else? I have very lean legs, arms, back and face. While the belly and lovehandles get all the fat. It stays a mystery.

I have a question so I weight around 90kg how much protein intake on a daily basis would I need?

Your explanations are so easy to understand for my smooth brain

Great video 👍🏾

Great video 👍🏾

The Vegan vs Omnivorous diet only equals out bc it was soy protein the absorption % of many plant based protein is below 70%. Not all protein intake is made equal, thats a thing to keep in mind

I have access to my Lean Body Mass how would I use that to get an optimal protein intake

💯👍

Which body fat percent calculation do you base the bf% on?

Glad I saw this because sometimes I would feel bad if I became full around 150 grams of protein and couldn't eat anymore. But 150 grams is 1.6x my bodyweight so I can relax

I'm sorry but who the fuck are you??! This is brilliant. These vids are nuanced and detailed but with an economy of words. Every idea is expressed clearly. Final score of 11 out of 10.

For the average person consuming a gram per cm of height is sufficient.

I saw only 2 vegan who can be considered jacked so it means something

I just calculated myself...
I am 28F, 171lbs (5'0")
My BMI is 33 and I am 50% body fat 😢
That fifty really hit different

프럭토스 글루코스 관리를 잘하는게 열쇄!!!!

그리고 채소를 통해서 아미노산을 빠르게(그리고 수월하게) 얻는게 린매스의 전반적인 식이 과정의 틀이 되고

추가로 통곡물(현미 귀리 등)과 콩(강낭콩 두부 등) 을 통해서 아미노산(건축자재)+탄수화물(배송) 수준을 조절할 수 있음.

핵심은. fat-switch 를 건드리지 않아야 한다는 것!!!

비타민c 와 고품질의 수분, 마이크로 바이옴을 왕성하게 지원해서 프럭토스-클루코스를 안정적으로 관리(유지)하는데, 그 역활을 채소가 해줌.

명심할 것은.
맛!!!! 풍미!!!! 를 솔직하게 인지하고 다양한 음식들을 맛나게 먹을 것!!!

건강 다이어트 단백질 공급. 등의 핑게로 채소/과일/통곡물/콩. 이외의 뭔가를 찾는다면.

자기 자신에 대한 위선이라구 친구

닭가슴살 계란 우유
그런것들을 ‘맛’이 있어서 먹는다면 음식문화적인 관점에서 훌륭하지만.

건강이나 단백질 공급의 수단으로는
최악이고 운동능력을 저해할뿐이다

just protein intake can stimulate muscle growth actually so idk why you start the video the way you do

This video saved my head from paranoia
I was taking the most general guideline of 2g/kg which led me to believe I had to eat 190g of protein daily, was really losing my head as rn my goal isn't that much muscle gain but fat loss (while maintaining muscle) and was starting to eat way over my maintenance everyday which is the opposite of my goal... Since I am sitting around 29-30% bodyfat look like i should do just fine with ~124g of protein everyday, this way I should only focus on minimizing carbs (which a doctor advised me) as hitting protein will be super easy now (and eat -500 calories everyday)

Very concise explanation with great information. Gained a subscriber.

That is still a very high protein content. Any exess protein turns into fat and glycogen in the body anyways. Save your self the money.

Great video! One question which would also be useful to answer is: is there an effective advantage in muscle growth by reaching the recommended daily protein intake every day or is it enough to get it only in the training days?

Is it compulsory for vegetarians to get all the 9 essential amino acids in single meal?

Or a cup of rice in the morning and beans in afternoon would do the same work?

Crazy how a 4 min video can be converted into 15 mins of waffle. Basically if you’re leaner have more protein relative to the assumption of 1.5/2g of protein per kg, per day. Girls don’t need so much, cos they hold more fat in their relative weights. And mix plant and meat protein where possible.

All the rest, including the 0.1 increase/decrease suggested is just an opinion with no founding evidence or robust rationalisation. Waste of time, it’s disrespectful tbh.

This video is a treasure ❤

tabela interessante mas a recomendação fica muito baixa comparado a outras calculadoras

It's pretty easy to just eat 2g/Kg instead of worrying about all these fine details, given you can fit that into your budget of course.

Can you make a video about side effects of having too much protein, e.g. kidney damage?

Just a comment about the plant-based diet and the higher proportion of amino acids in animal products. Measuring individual vegetable protein sources against animal proteins is fundamentally flawed. Of course animal sources have a better proportion of amino acids as you're eating proteins that have already been turned into meat, which is not that different to our meat.

But in a plant-based diet you are never just eating something like lentils or whatever in exclusion to other sources of protein. And a look at most world diets you see combinations of grains with legumes as one example. Soya products and other legumes like lentils are high in lysine and low in methionine, while grains are generally high in methionine and low in lysine.
So corn and beans like tacos and such, or rice and wheat as flatbreads with lentil dishes like dahls in India, or rice and soya in Asia. All of these give more rounded protein profiles.
In the 80s and 90s there was a craze for what was called protein complementing; that you had to eat these together in one meal to get fully rounded protein. Now we know that there is an amino acid pool and the body just does its thing, combining what needs to be in order to build what we need.

This is why there isn't any difference between the vegan and omnivorous diets. The vegans will be eating a combination of protein sources and not just living on any one vegetable protein. As long as you are eating a wide range of vegetable protein sources then you'll be getting the full range of essential amino acids.

tl;dr It is based on a flawed assumption that it is between something like beef and lentils, or chicken and quinoa. A vegan or vegetarian diet will contain the full range of amino acids. Just spread out over a range of foods.

1g per pound of protein is insane. studies show 0.8 is not much better than 0.7

The whole plant based vs animal based protein differences is based off PDCAAS which is widely regarded as nonsense. For all vegans/plant based just have a look at your amino acids and that'll be fine.

Lol… you don’t mention age

Love this channel 👍🏽

Hi

What will happen if I drop my protein intake from 2g/kg to 0.8 g kg?

Suppose that I have been training for several years, build decent amount of muscle and taking 2g/kg of protein.
Then i drop it to just 0.8 g / kg.
Will i lose muscle, maintain or what will happen?

What is the minimum?

Graphs.. am I right?

This channel is Gold. I am a living example this calcs are ok. I've been eating 1,4 a 1,5g/kg and the muscles are comming.
General indication I read was 2g/kg but I didn't get there and It is still fine.

How does training intensity affect our need for protein? I weight train 15 minutes a day every day which is pretty light compared to a hard core muscle builder, so I doubt I need the same protein intake.

a high protein intake also includes your body working harder to break it down and since, breaking down food is a slow process it takes the calories from the fat in your body, so doing a high protein intake and then starting working out will make you loose fat super fast and reliably, i went from 30% BF to 15% in a VERY slow but steady year of progress

so do we need to space the meals out throughout the day too? cuz Ive been hearing that your body could only process up to 40g of protein for muscle growth in 1 sitting, whatever that means. So if you need more protein, do you also need more meals? What exactly is "1 sitting"? Me actually needing like 140g of protein is already stressful enough.

I'm not trying to do the math on .1 g/kg... no just will intake the larger amount of protein and be done with it lol

I have been wondering why with my normal protien consumption my growt has stopped but my strength slowly increases

I have a question, do you build the same amount of muscle with higher body fat as opposed to lower body fat?

SO FUCKIN TIRED OF THESE PPL NOT PUTTING SHIT IN KILOGRAMS ANDDDDDDDDDDDDDD POUNDS HOLY FUCK MAN

Lol is vegan still a thing? What is wrong with people

Beside the bigger caloric intake, what would be down side of going over 2g of protein for example? I understand the cost/benefit is lower, but if someone dicides to do that, does the insulin spike caused by the extra protein can badly affect somehow? Or maybe any other down side?

I have a question. Is this recommendation (1.5 g/kg/day) specific to days where one goes to the gym, or all days? Is it more important to hit this mark on days where you go to the gym, or does that have no influence?