Exactly right, main benefit is for convenience 👍

I agree 👍

Cheers, glad to hear it 👍

Cheers, glad the content is helpful 👍

Glad the content is helpful 👍

95% of your fitness knowledge should come from learning what works for your body through trial and error.

@@MassGainingGuy yeah thats true to some extent , like for example i found put that low rep ranges (6 to 10) are best for hypertrophy for me personally

@@deadliftalot Awesome! Wishing you much success with your fitness goals.

Where is the rest please?

No problem, glad it's useful 👍

Yes, this basically sums it up 👍

What it boils down to is whole amino acid blood content at post-workout. If a person has a deficiency in the essential or branch amino acids in their blood specifically, they could go catabolic, now the thing is, a meal you ate 12 hours ago, is still circulating a large amount of its broken down proteins/amino acids in your blood, which means it boils down to daily whole protein caloric intake **for natural lifters**. Most people are not going to be able to exert themselves to the point where they are causing a deficiency just based on their workout routine, **UNLESS** they are a marathon runner, they can benefit as well due to their workout routine style. Now, there are some people who could have not eaten enough protein **GENERALLY** for the last 3-4 days, and they eat what seems like a good amount of protein, 2-3 hours before a workout and then the go workout while most of its still not broken down. This means they could still have a deficiency/reduction in their free amino acid content in their blood before the workout begins, leading up until it ends. **Those on steroids** are generally a bit different, they have increased protein muscle synthesis, which means the muscles are demanding more protein than what they naturally demand. Secondly, that means deficiencies/reductions in free amino acid content can generally come in waves/spikes, so for these individuals protein powder is almost necessary to maintain an abundant supply of free amino acids within their blood, as due to the concentrate/isolate powder, the whey protein is broken down much more quickly than natural food. **THE ONLY PEOPLE WHO WOULD EVVVER BENEFIT FROM HYDROLYZED WHEY PROTEIN SPECIFICALLY, ARE PEOPLE WHO NEED TO KEEP THEIR FREE AMINO ACID BLOOD CONTENT HIGH AT ALL TIMES**. Generally though, eating 3-4 eggs, 2-3 pieces of whole grain bread, 2 cups of milk, a can of tuna, a 100g of any various nut/seed/or a peanut butter sandwitch, and some type of "daily fruit", usually cheap grapes or bananers, and pasta, is all you really need, it provides literally all your vitamins, minerals, and protein right there. Tl;DR: What matters more than anything is consistency, if your eating a proper diet with enough protein, you will always have a good free amino acid content in your blood, giving you a better potential for growth/and preventative for muscle catabolism. I would recommend people who have very good diets and who are natural/not using steroids/PED's to only considering 1 scoop of protein powder a day, anything else is poop.

Hopefully 🤞

Glad to hear you enjoy the videos! Yes, that may be a good topic for another video 👍

No problem, glad to hear it 👍

Nice! Yes, a mix of protein + carbs post workout is likely superior to just protein alone 👍

@Erwc Pnofl carbs are protein spare, so after a workout carbs wil be use as fuel and protein to repair muscle fibers,it's not bro science ,this information is all in books. But you don't seem to be the kind of book friendly. Don't you?

I'm actually considering stop taking protein powder, very expensive where i live, maybe it's worth to eat some eggs and bananas after that workout i don't know, i think the only thing worth it to buy in my case since here its expensive, it would be only creatine because its cheap

@Erwc Pnofl 20€ a month for one daily scoop, i consider it expensive.

@Erwc Pnofl Don't know man, only been using for a few months, in my opinion i think if im bulking doesnt change much but i think this would make sense using when cutting, because u're getting more protein witouth putting so much calories in.

Cheers Ronald, glad to hear it 💪

Glad to hear it, will do 👍

Glad to hear it 👍

Yes, practically it can help increase calorie intake if you struggle to consume enough calories for your goals 👍

No problem 👍

No problem 👍

Interesting thoughts. Thanks for sharing 👍

I plan on making a video on pre- and post-workout nutrition at some point. In short, I don't think post-workout fast-digesting carbs are necessary for hypertrophy training, but it may be more relevant for other athletes with high training loads, who train twice per day 👍

@@FlowHighPerformance1 thank you! Really appreciate the response & im looking forward to that video 😁

😂

Nice 👍

No problem 👍

I've never had the issue of growing muscle too fast! I'm not sure if there is any way you can mitigate stretch marks, but I'd rather have more muscle with stretch marks, than less muscle without stretch marks 💪

If your muscles grow this fast consider reduce "chicken brest, broccoli and rice" or in other words reduce your "juice intake", either if you have a incredibly very rare gene dysfunction that makes your muscles grow even without workout then reduce your protein intake to only 0,8g-1g protein per 1kg body weight and no calories surplus, only just your daily calories, this way your muscles will stay the same size or grow much slower. 💪🏾🐻👍🏾

Don't worry about lowering how fast you're growing, I'm the same as you, I advised you to hydrate your skin as much as you can, use hydrating creams and lower you sun intake. Stretch marks are just scars, your skin is fracturing due to rapid stretching, many people like you and I have, let's say "harder" skin that's prompt to that, if the stretch marks are still red they can diminish with time but if they look white that's how they will stay.

You will never find a study that is directly applicable to you. That is why we use research as a general guide, and then individualise training & nutrition practices to suit our specific lifestyle 👍

Muscle maintenance is probably more dependent on the training routine, not necessarily protein intake. If your training is effective, you can still grow/maintain muscle mass with lower protein intakes, it just might be a slightly slower rate of muscle growth 👍

@@FlowHighPerformance1 p

As far as I am aware, there is no evidence suggesting that protein powders are detrimental to health in any way. These powders aren't actually created in a lab, they are extracted and concentrated from different sources. Whey protein for example is simply a dehydrated and concentrated powder derived from whey, which is simply a by-product of milk when making cheese 👍

@@FlowHighPerformance1 thanks for that information. Yeah I'm learning all the time but I feel protein powder may have detrimental effects. But I'll def do the research. Your channel is awesome 💯

I think it´s important to have these thoughts. Props to you. Lately i investigated my most recent protein powder and results have been pretty positive. It´s nearly 100 % natural ingredients. Only two ingredients i am a bit concerned of are cellulose gum, what can be be considered as a natural ingredient, but within it´s manufacturing process it goes through chemical processes, so for me it´s not and the second ingredient is salt. Generally humans shouldn´t consume too much salt, because it increases blood pressure a lot, has negative effects on bacterias within your colon, and it can increase risk of cardiovascular diseases. So for me personally it´s not that cool that they didn´t reveal the amounts of salt.

I think either strategy will work well. Remember, it is mostly about total weekly volume. A higher frequency can help accumulate more volume, but there nothing inherently special about it. In my own experience, my back really started to see great results from really focussing on technique, which sometimes meant dropping load 👍

Good question. If you are fasted, then it is probably more important to get a protein serving in sooner 👍

Yes, this is fine. You might see slightly better long-term muscle growth by eating a meal slightly earlier, but it is not a major concern 👍

Very interesting. Yes, carbohydrates are not essential, but most research shows that at least a moderate amount of carbs enhance performance of most sport/exercise modalities 👍

Nice 👍

Cheers 👍

Possibly. However, MPS isn't a direct measure of muscle growth. You are better off looking at papers measuring muscle growth directly. And generally we find that a higher frequency results in superior growth 👍

About 0.7g / lb 👍

Thank you! That's what I was guessing it was close to so I was actually guessing right 🙂

You can use kg or lb 👍

😂Think most of us had already known the answer but I think the video still provides interesting/valuable information💪

😂

Dude, spoiler! 😂

its the best evidence we have on the topic 👍

Correct. You also have to consider the total calorie content of protein sources too 👍

I bet your GF is proud of you! 😉👌

😂 Yes, some studies are funded by supplement companies, making them potentially biased 👍