How Many Grams of Protein Do You Need Per Day & Per Meal? ft. Jorn Trommelen

Рет қаралды 260,465

Күн бұрын

Part 2 of my conversation with muscle protein synthesis researcher Jorn Trommelen about how to DIET to maximize anabolism!
Watch Part 1: • Everything You Need To...
Jorn's amazing article on MPS:
‣ www.nutritiontactics.com/measu...
More from Jorn here:
‣ www.nutritiontactics.com/
‣ / jorntrommelen
‣ / jorntrommelen
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TIMESTAMPS:
Key: MPS = muscle protein synthesis
0:00 Intro
1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic?
7:46 Whole eggs more anabolic than egg whites? (New research)
11:00 "Just hitting total daily protein intake” and an "IIFYM approach" to protein
13:25 Collagen protein discussion
14:32 How much protein do you need per day? 1g/lb per day? (The controversy)
20:21 Does protein intake depend on lean body mass/body weight?
26:13 Role of individual differences
28:02 Protein quality (plant vs animal protein)
31:46 Should vegans supplement leucine? (And leucine discussion)
34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?)
44:17 Protein distribution (Can you eat all your protein in one meal?)
What is the “muscle full effect”?
47:28 Intermittent fasting - is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?)
52:52 Is there a “refractory period”?
1:03:35 Protein before bed? How much and what type?
1:09:56 What about a protein feeding in the middle of the night?
1:14:35 Summary of training and nutrition for MPS
1:17:29 Practical takeaways for those wanting to really optimize results (3 things)
The song at the end: • Ryan Little - Run It
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimer: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 794

@JeffNippard 6 жыл бұрын

Please comment below who you'd like to see me interview next! These will be re-posted on my podcast too (The Jeff Nippard Podcast on iTunes and Stitcher). Timestamps below for anyone on mobile. Enjoy! Key: MPS = muscle protein synthesis 0:00 Intro 1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic? 7:46 Whole eggs more anabolic than egg whites? (New research) 11:00 "Just hitting total daily protein intake” and an "IIFYM approach" to protein 13:25 Collagen protein discussion 14:32 How much protein do you need per day? 1g/lb per day? (The controversy) 20:21 Does protein intake depend on lean body mass/body weight? 26:13 Role of individual differences 28:02 Protein quality (plant vs animal protein) 31:46 Should vegans supplement leucine? (And leucine discussion) 34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?) 44:17 Protein distribution (Can you eat all your protein in one meal?) What is the “muscle full effect”? 47:28 Intermittent fasting - is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?) 52:52 Is there a “refractory period”? 1:03:35 Protein before bed? How much and what type? 1:09:56 What about a protein feeding in the middle of the night? 1:14:35 Summary of training and nutrition for MPS 1:17:29 Practical takeaways for those wanting to really optimize results (3 things)

@psychogenesis6755 6 жыл бұрын

Jeff Nippard Definitely Jeff Cavalier

@kevin500omega 6 жыл бұрын

Jeff would you recommend early intermidiates to worry themselves with phase potentiation and primer phases?

@conormaguire19 6 жыл бұрын

Layne Norton

@drottie 6 жыл бұрын

Jason Blaha 🤠

@Lampshadx 6 жыл бұрын

Jeff Nippard was about to comment that this should be a podcast! Great content. One thing though, you may want to move the mic location / have a handy mute button. The breathing / pen clicking / typing can be distracting when using earphones

@Dessko18 6 жыл бұрын

From this day on I will be trying to get 30 grams of sleep everyday

@neilhunter2960 6 жыл бұрын

Gotta love the Dutch simplicity and frankness - this guy needs more money to get some solid answers from his dream research - great interview again thankyou

@iche9373 3 жыл бұрын

Yes, thanks to social democracy in Netherland. And Free University.

@MANIFESTFASTWITHJASMINE 3 жыл бұрын

This was great. FYI as a beginner lifter, I was practicing intermittent fasting (and keto/carnivore diet) and seeing NO GAINS IN MUSCLE MASS over 3 months, even though I was definitely accomplishing progressive overload and lifting plenty of weight. After A LOT of research, I switched my tactic to ideally consuming 25-40g protein every 3 hours and 40 grams fast and slow acting protein just before bed. Also, no longer doing fasted workouts cuz I was getting too hangry and providing protein promptly before and after. All of this, but also I had to focus on more of an intuitive eating approach because prioritizing the recommendations above my body signals was no bueno. I have my goals to hit, but I work them around my hunger queues. Eat when ur hungry, stop when ur full. I feel so much better, already. Loads more energy, already leaner and I know the gains are coming, too.

@jaywhy91 6 жыл бұрын

This was great! I feel like I got a free university lecture with jeff in the front-row asking all the questions everyones thinking of

@Madnes813 3 жыл бұрын

As a student of Jorn currently, I can confirm that this is how he gives lectures

@justas_narusevicius 5 жыл бұрын

So far, for me personally, this is the most beneficial interview I've watched on your channel, Jeff. Thank you so much for arranging these calls. Truly, it cleared a lot of 50/50 doubts I had regarding MPS.

@-Ambos- 6 жыл бұрын

This interview is awesome high quality content and a perfect example for the difference between you and other fitness KZfaqrs Trommelten is absolutely perfect for such a video and Jeff‘s questions are on point.

@igiveupfine 6 жыл бұрын

awesome, i've been waiting for the 2nd part of this guys interview. i look forward to more interviews like this.

@Kilo_of_Milk 6 жыл бұрын

I have been following Jorn Trommelen for awhile now, so glad you two got to have this talk

@ShelbyHutchison 6 жыл бұрын

So glad you've been doing these again! Absolutely love these interviews, i actually find myself listening to them more than once. Keep it up!

@ockidocki 3 жыл бұрын

The last two recap sections with practical takeaways were such a great way to end this great conversation!

@inwood218 6 жыл бұрын

Standing ovation to Jorn & Jeff. This is one of those podcast that I will listen to a number of times because I know I there are nuggets I might have missed because there is so much info here. Thank you gentlemen for such an educational and in depth discussion.

@Magic_beans_ 3 жыл бұрын

Jeff: “Good morning Jorn.” Jorn: “That’s not actually true.”

@georgejoseph1430 2 жыл бұрын

Jeff: Good morning Jorn Jorn: PERSPECTIVEEEE

@georgekidd4234 5 жыл бұрын

Jorn was really interesting and, I found him, quite entertaining throughout both of these videos. Cracked me up near the end when he said "I'm going to give you three... because I don't like your game". Good job both of you, great video and content - look forward to more :D

@souljabroable 3 жыл бұрын

This video is pure gold. It answered so many questions I was so confused about and getting mixed answers, especially regarding dieting and sufficient protein intake on a caloric deficit. Thank you.

@bradleysmith8630 6 жыл бұрын

Loved both parts of these videos, so informative, interesting and easy to understand! Cant wait for more like this!

@GabrielDeLiberatti 6 жыл бұрын

This is beyond helpful, this is life changing! Thank you and Jorn for it. Dont think i ever saw an interview where i agree with pretty much everything.

@annehagebeek7936 6 жыл бұрын

More of these long informative video's please! Although I watched this one over the course of 4 days, I highly appreciate it.

@eddyngaue6495 6 жыл бұрын

This was an amazing chat. Really helped me rethink my diet.

@Sam_Saraguy Жыл бұрын

Great couple of interviews there. Much useful information.

@prabhakaranprathyush 6 жыл бұрын

Jorn you are absolutely amazing and thank you Jeff for introducing us to Jorn's work and his vast knowledge on this niche topic. It would be close to impossible to find such concentration of facts and figures relating to the titular subject, which, ironically, is the probably the most asked question on the internet in relation to fitness. The information you gifted us is quite invaluable to anyone who is serious about nutrition and fitness. I can't wait for more such content. Thank you again Jeff. Please keep up the good work. P. S. Jorn you look a lot like Keanu Reeves man! You are probably the most dapper researcher working on MPS to have ever lived! ☺️

@kevinlariscy3923 Жыл бұрын

Great Great conversation! I enjoyed both videos so much

@greglindstrom1705 6 жыл бұрын

loving these long interviews keep it up.

@peterJOACHIM01238754 6 жыл бұрын

just perfect! really enjoying this the possibility to skip between the questions is nice as well dude

@mathieuchoquette2643 6 жыл бұрын

One of the most usefull video i’ve seen in a while! Keep up the great content!

@luciusdali4762 6 жыл бұрын

Nice! I've genuinely been looking forward to this.

@dustinneathery9492 5 жыл бұрын

Jeff and Jorn - thank you guys so much for this video - it's very helpful

@preslove 4 жыл бұрын

I'm getting into training and this is the best instruction on youtube I've watched so far

@Torcsen 4 жыл бұрын

This video (and part1)answered basically all my questions that I've been walking around with the last month that I couldnt settle down with knowing whats optimal. Now I don't need to wonder anymore because I just cant image to get a more objectively and carefully science based lecture in MPS, protein distribution and quantity! Thumbs up!

@andyk4676 6 жыл бұрын

Brilliant videos, loved it Jeff. Had it playing in the gym during my workout

@matthewmeyer49 6 жыл бұрын

Would be awesome to see an interview centered around only hormones such as GH, test, insulin, etc and their correlation to MPS, along with what foods/timing of food or food before bed and increasing or decreasing amounts of these hormones. Great content. Loved it from beginning to end.

@Aaron-sd5fe 6 жыл бұрын

I think you're providing great value of information. Keep it up!

@jaypee1313 6 жыл бұрын

Man, what a channel! I came here because of Picture Fit and have been subscribed since. Great work Jeff, in my books, this channel and it’s content is right up there with the content of another Jeff ;)

@Ejun0 6 жыл бұрын

Dope Video Jeff!! Very Informing and thanks for putting the time stamps

@scootertron8332 3 жыл бұрын

I'm just seeing this, but I find this extremely insightful; one of the best things I've watched to understand these topics. Huge kudos!

@Kristyna123Ana 6 жыл бұрын

A M A Z I N G content! Thank you Jeff. Bravo! Loved it!!

@MrSokkrokker 6 жыл бұрын

Thanks guys, nice chat. Pretty straight forward

@SINcityBigLOU 6 жыл бұрын

Jeffrey thank you for the in depth breakdown of protein synthesis. This video had my full attention. I’m a hardcore beginner at 32 I’ve already lost 49lb over a year span. You are definitely my top go to youtubeRR! I’m gonna support you my friend. I need 10 KIWI 🥝 SHIRTS! 👍🏼👊🏼

@DH-ul6in Жыл бұрын

This is a great interview. It covers all the questions I've been asking as I start to get more focused on my nutrition. Would love a follow-up, as this is four years old, I imagine there's been a few more studies on this stuff. Love the channel, by the way. Watching from France 🇫🇷.

@jankawintels1618 6 жыл бұрын

I love his analogues. Makes perfect sense.

@DavidJohnson-hb6gh 3 жыл бұрын

Always great videos. Well produced. Clear chapters.

@harrisonlinowski2640 6 жыл бұрын

Awesome content as always Jeff! I have really appreciated these discussions as well as your talks with Dr. Mike Israetel.

@rowinalfons7772 6 жыл бұрын

You explain stuff for the regular foak quite clear Jorn! Great step to be working together with an actual researcher Jeff!

@TechnicalTemptation 6 жыл бұрын

Amazing information. Thank you so much for your time.

@user-my2ot9kw1p 6 жыл бұрын

This is just amazing !!! Thanks for this video Jeff !!!!!

@mohcenamri1877 6 жыл бұрын

the video that i was waiting for

@fchu616 6 жыл бұрын

Mohcen Amri yeah answer my questions :)

@ILikeVideos62 6 жыл бұрын

Awesome video. Clear proof that it's not that hard for minimalists to add some extra steps to take things to the next level. I look forward to the next conversation!

@Alkoholwioslaidziwki 6 жыл бұрын

This is exactly what I needed, thanks!

@GlassScissors 6 жыл бұрын

Thanks Jeff, amazing interview! Coming from a fellow also very interested in the science behind fitness :)

@SweeetLife 6 жыл бұрын

Awesome interview and so much good information. I'm so jealous of this guys knowledge. Wich I could work with studies like these :) Please do more of these!

@MatsOland 6 жыл бұрын

Great Information! Watched the whole thing :)

@Endelean 6 жыл бұрын

These talk videos are freaking awesome. Great information, great people! :D

@smb06 6 жыл бұрын

You always produce well-researched data. Quality vids man. Keep it up!

@Maximetony 3 жыл бұрын

Incredible interview ! Learned so much, thanks

@jazmitias 6 жыл бұрын

Excellent video, learned a lot and confirmed that I've been doing a lot right also. Not at all to long, perfect length if you really want to learn, keep at it!! Thanks!

@berrypunch1895 6 жыл бұрын

Thank for for this video! (and timestamps!) Very useful!

@aliciamcgee184 6 жыл бұрын

Thanks so much for sharing this info. It answered so many questions I’ve been wondering about. P.S. For me, today is Week 1 Day 1 of Jeff Nippard’s Glute Hypertrophy Program. Heading to the gym for some serious gains. STOKED!!

@baharehkhorasanchi4116 6 жыл бұрын

Thanks Jeff this interview was so helpful

@dontreadmyname4396 6 жыл бұрын

i really like this Jorn Trommelen videos, he is brilliant

@emj6724 2 жыл бұрын

Just thank you so much for the interview super useful info

@ritchie4747 5 жыл бұрын

Your Channel is the best, keep it up.

@Teazer000 6 жыл бұрын

I'm gonna recommend you to others. You deserve more subs.

@marissasantucci 6 жыл бұрын

really good interview. crazy good info. and Jorn is cool af lol

@TheBatman130 6 жыл бұрын

Epicly informative content as always!

@jiminy300 3 жыл бұрын

Really appreciate this kind of content

@wellitsjustG 3 жыл бұрын

Great video. Really good back and fourth.

@jondalgas7201 6 жыл бұрын

I love these videos, very informative! I wish you could talk about supplements with Jorn as well. Creatine, bcaa, whey, casein, pwo etc :)

@user08157 6 жыл бұрын

wow, that content is golden. thanks mate!

@2NC. 6 жыл бұрын

Bedankt voor alle wijsheid, ik heb gehele interview met plezier gekeken.

@sharadtanwar9397 6 жыл бұрын

A lot of good stuff in here. Thanks a ton.

@Baldavier 6 жыл бұрын

Absolutely eternally grateful to have your science-based approach to the field of bodybuilding on the youtubes! You make this a site worth visiting! BTW Jorn didn't mention Soy and Mycoprotein but maybe research is a bit thin on them?

@angelcr-z3328 2 жыл бұрын

What a good dude. Thank you, to the both of you ❤️

@paulcoles. 6 жыл бұрын

Fantastic interview, great information very useful.

@Dridacus 4 жыл бұрын

I can't believe I hadn't seen this interview before. This guy really knows his shit!

@ebrh1502 6 жыл бұрын

Quality content as usual. Top notch

@Zoso7227 6 жыл бұрын

Jeff looks exhausted. I appreciate you taking time out of your day to do this 👍

@mello.b3373 6 жыл бұрын

Truly fascinating interview, even for some areas where speculation was involed do to lack of studies. Would love to see more interviews with Jorn, maybe some other youtubers will try to reach out to him.

@JordzIPG 6 жыл бұрын

Love your stuff Jeff!

@sub7th 6 жыл бұрын

Super interesting and helpful. Thanks for this.

@mattpeters6224 4 жыл бұрын

Extremely awesome guys. Thank you very much.

@amt7365 6 жыл бұрын

Thanks a lot for all the information 💪🏼

@danscott_9293 6 жыл бұрын

Just doing a project on supplements and this is helping so much! Thank you

@nurita4 6 жыл бұрын

Thanks for this! Very informative :)

@mirjamoomens3935 6 жыл бұрын

Great video, hat off to Jorn.

@marekk8396 6 жыл бұрын

Great review! Many thanks .

@dylancaruana5426 5 жыл бұрын

One thing that I learned from this podcast : Jorn sure likes his barbeques! Jokes aside... thank you for the brilliant content Jeff, as always! :) Extremely informative!

@mollermorad4869 6 жыл бұрын

good job jeff ,,that`s really useful

@jj1393 3 жыл бұрын

Make more of these talks please, very entertaining for my brisk walks :)

@adrians5875 6 жыл бұрын

Thank you guys for quality content. Followed Jorn on instagram.

@shawnarudolph695 3 жыл бұрын

So good and very informative!!!

@Toccobass13 6 жыл бұрын

You guys are awesome! Thanks!

@Larry.Roberton 3 жыл бұрын

This is so fascinating.

@wesleypendergrass6111 3 жыл бұрын

This one's great, Jeff!

@patch4166 6 жыл бұрын

This is so fruitful thanks!

@micgalovic 6 жыл бұрын

Great stuff, thank you a lot! Science is life

@bwfrieds 6 жыл бұрын

Excellent questions!

@farmerscott2195 3 жыл бұрын

I just noticed this video is three years old but I am very thankful that you have posted it and I am seeing it now. About three weeks ago I weighed almost 200 pounds. Through starting the ketogenic lifestyle and eating one meal a day I am now down to 182 pounds. My goal weight is a solid 180 pounds. I am a truck driver in the Northeast US so I spend 12 or 13 hours a day sitting behind a steering wheel. I have the benefit of being able to go home every day and when I do four or five days a week I will go for a run and do some sort of strength training. I heard what was said about carbohydrate intake and that it’s not that important to proteins synthesis but I have considered stepping away from a ketogenic diet yet still continuing to intermittent fast from the moment I wake up at midnight until I get home after my work out, have a way isolate protein shake, wait about 45 minutes until I then load up on protein which depending on whether or not I worked out or I’m having a rest day I will consume 175 g to 250 g of protein and I am considering adding one sweet potato/yam three times a week in my post workout meal. And it was about two weeks ago that I decided I would be strict and do this diet for six months. Why? Call it a midlife crisis if you will but I am 39 years old and for my 40th birthday I want to see my abs for the first time in my life! LOL. My protein shake consists of 40 g of isolate, a quarter of an avocado, 21 days I will put in 5 g of creatine and then for the next 21 days I will not put in creatine and maybe a little bit of powdered peanut butter. Then I eat either our farm raised Angus beef, fresh trout or salmon, or venison. Up to 25 ounces which I believe breaks down to about 1.5 g times my body weight in pounds. If I don’t eat that much meat then I will also incorporate a five a gallon typically consisting of one or two slices of bacon and a big handful of spinach sautéed In some of the bacon fat renderings. I drink at least one if not 2 gallons of water, that is the equivalent of Up to 7 Liters a day. While at work I have about 16 ounces of coffee with only a little bit of heavy cream and water. I wish I could get more sleep but I only get about five hours a day. So with all that said do you or anybody reading this comment feel I should tweak something? Would a magnesium supplement be beneficial? This video also made me question if I should buy a leucine supplement. I have yet to investigate what sources of foods contain lucine And do you feel other supplements may be beneficial for muscle growth? I am looking to keep myself as natural as possible. Again, I appreciate this video and the time you spent Putting it together

@farmerscott2195 3 жыл бұрын

My apologies upfront for any typos or anything that it’s not easily understood in my main comment because I am using talk to text. Yes, I’m driving the tractor trailer right now! LOL