So how much protein do you need to eat to build muscle within this video I'm going to give you some information from some very visible people within the industry, and I'm going to discuss the correct way to look at this question now, call me a conspiracy theorist, but there seems to be an over inflation of how much protein you need to eat within mainstream fitness. Now one reason for this may be by over emphasizing how much protein you need to eat. You may struggle to get it from food sources and.Therefore, have to spend more money on supplements. You guys just have a little do it look into it, I'm saying, we don't know what brew, wait a minute Eddie, really Sarah like this Japanese omelette and mortar natal, undertook a meta-analysis of research into protein intake.
And essentially they found that protein intake greater than 1.6 grams per kilogram did not continue to be effective in resistance training, induced games in relation to muscle mass and converted to pounds. This would be zero point. Seven grams per pound of body weight. And so the correct way to take research such as this is not as a definitive number. But what this meta-analysis shows us and kick-start within our thinking is that perhaps numbers are overinflated. And so that is what I want to look at. And so here is a range of numbers given for a 200-pound man.
Now, these are the upper range is suggested by these different people. First I'm gonna start with Dr. sister party, very visible in the fitness industry, PhD all. Over YouTube with nutria nutritional advice. Now he has quite a high number. And essentially, although he does vary, he says that 1.5 grams of protein per pound of body weight for muscle mass. And he even goes as far as saying up to 2 grams per pound of body weight. And this is what it would look like.
And so and essentially his argument is that the more protein, the better in terms of building muscle and then Omar eater who has the number-one-ranked video on YouTube on this subject. And here sites Alan. Aragon, of course, his approach is to look at research. And he says, one gram of protein per pound of body weight. And he says, they actually he takes around 1.25 to 1.5 grams per pound of body weight for himself. And he gives some really important points within his video.
And he says that you know if you're eating good amount of protein each day, not every meal has to have the highest quality protein within it. And so essentially he's saying that you don't have to obsess with the amount and quality of. Protein within every meal as long as you are getting it, a cumulative LY over a period of time. And then we have Mike Dolce who's, an nutritionist specifically with Elite MMA fighters essentially he doesn't really give specific numbers. His whole approach is about eating quality nutrients. And he focuses on the quality of food sources, but I didn't manage to track down some specific numbers in a quote he gave.
And he said that a range of zero point eight to one point, two grams of protein. And then we. Have Eric Helms again, very popular within the fitness industry, and he gives a nice range as well of 0.8 grams to 1.3 grams of protein per pound of body weight. Now, this is what it looks like at 0.8 grams. And here is what it looks like at one point, three grams and some important points that he gives again is to not obsess over a few grams here and there.
And he states that the amount of protein you need is not as much as people are led to believe to increase muscle mass. And in fact, when maintaining. Or gaining, he usually has his clients on the lower side of the range 0.8 to 1 grams of protein per pound of body weight. And so this is the problem for somebody looking into this you're going to get so many numbers and ranges, you can get some very popular people giving you very high ranges of how much protein you should take. And so here is the correct way to look at it. And as with most questions, such as this, you have to think of yourself on the continuum, how much protein you take depends.
Very heavily on your specific characteristics. And here are some of the characteristics that matter. The first is your training experience and how intense your training is now by intensity that can be many things of your training volume that can be represented says if you're lifting heavy that could be that could be how many lifts you're doing are you doing five, reps, three, reps. It can be training frequency.
How many times you training over a week, the more you are breaking down that muscle and. Signaling for protein synthesis tomorrow's video is about protein synthesis, where I explain this process, the more you're going to have to intake protein to deal with the stimulus that you are creating. In addition, the harder, you're training, the more frequency, etc. The more caloric burn there will be because you want the rate of protein synthesis to exceed those catabolic stimulus and I will explain this in tomorrow's video.
And you want to maintain this positive, nitrogen balance. Essentially is your. Body retaining enough nitrogen is the nitrogen intake exceeding the nitrogen output. And if you are then your in this positive nitrogen balance, which is an anabolic state, which is compatible with muscle growth. And so you need to understand it's very hard to give an exact answer because it depends on your training you're eating protocols. Your body fat percentage, for example, I am quite lean at the moment around at about eleven percent body, fat, so I'm at this point of adaptive thermogenesis, where my.
Body is being selfish, and it doesn't want me to lose any more fat. And so I believe that I have to manipulate my carbohydrate intake as I'm in caloric deficit, I'm going to decrease my carbohydrate, and therefore I need to increase another macronutrient to meet my calorie goals. And so I will actually increase my protein at the moment. And so that's, another example of how it has to be customized to your specific state and so connected to this is what are your goals and your training state for. Example, if you're looking to build muscle mass, that's different to the maintenance of muscle mass in terms of protein intake, and they again, are you an elite athlete? Are you training? Four hours a day?
Five days? Six days a week are you a gym rat training intensively? Five six days a week or are you just somebody training a few times a week for overall health?
Do you do intense resistance training? Do you just do infrequent resistance training, and you're mostly focused on some sort of cardio endurance? Activity for, you know, there are so many possibilities here.
But certainly the higher up that spectrum. You are the further up the spectrum towards elite athlete, or intense trainer, the more protein that you would intake to compensate for that breakdown of muscle mass that you are initiating, and Eric Helms has some research from 2003 where he looked at its athletes. And he concluded that athletes do need this higher protein intake. And then another factor will be been you natural or chemically enhanced?. And don't think this really requires much explanation the more chemically enhanced.
You are, of course, you still need to intake adequate protein, but is it in the scheme of what you're taking is it the vital factor in terms of the anabolic response of your body, most likely not? And then for me, really the key variable, which are you're eating protocol. Now there are so many possible combinations of eating, and this will affect how much protein you take.
For example, you may be on some sort of high-fat. Diet where you're taking a lot of calories from fat. And therefore, you may actually need to eat a moderate amount of protein still within muscle, building range, but a moderate amount of protein because you still need to meet your caloric goals. If you are carb cycling the days you are low-carb, maybe you'll have to intake more protein to match your overall protein goal.
And the days when you are high carb, then that protein level may drop. So you know, you have to be flexible, and it is customized how. Much protein you intake will directly relate to what eating protocol you are using and your other macronutrients in relation to your overall. Calorie count. But the method you are using now, whether that's bulking whether you're cutting and maintaining muscle mass, whether you're doing some sort of lean bulk, your protein intake would adjust to your overall cat caloric target.
And another reason that a fairly decent amount of protein is beneficial is because of the heroic effect of food when. You eat food. You are burning calories through the processing and digestion of the of that macronutrient and actually protein has a higher heroic effect than carbohydrates and fats as high as 30% of the calories from protein that you intake are burnt up during this process.
What's important to note. Here is the protein intake is scaled upwards with severity of caloric restriction and leanness the higher the body fat percentage the lower the protein intake can usually be compared to total body. Weights quite eating adequate amounts of proteins, eating quality proteins all essential amino acids, complete proteins I will touch on this and tomorrow's video to make sure that you are in taking quality and adequate amounts of protein, which is broken down into amino acids, which are then chained together again for use within the body.
And if you're training intensively several times a week, hard resistance training, you're creating the need and stimulus for protein synthesis. You need to make sure. You're taking an adequate protein, but I think the takeaway here are that numbers. Most certainly are inflated in them and that using a range can be very important and that you must put yourself onto that continuum and be honest with yourself.
And if you do that, then it's not necessary to be pounding protein shapes all through the day. Now, personally I like Eric, Helms's range, that's, sort of 0.8 to 1.3 grams per pound of body weight. And the leaner you get, the more you might want to increase the. Protein as you drop and manipulate other macronutrients as with other aspects of fitness, such as cardio, for example, it is better to look at your physical fitness, more chronically / more time.
If you're looking at your protein intake over a few hours in a day, that's, very different from looking at protein intake over 12 hours over three days over one week, don't panic, if you've not had protein within a certain amount of time around your training session as long as you are taking in adequate amounts, Of protein cumulatively over a set period of time, and you are going to give your body those amino acids to be retrained into proteins. Thank you so much for watching and subscribing, and I'll. See you soon.
Dated : 18-Apr-2022