### Key Takeaways 1. **Overall Daily Protein Intake Matters:** - Consuming enough protein throughout the day is crucial for muscle building and fat loss. 2. **Protein Timing:** - Pre- and post-workout protein intake is particularly beneficial for muscle mass. - Consuming protein before bed is advantageous for strength gains. 3. **Protein Types:** - Milk protein and red meat protein are highly effective for building muscle and strength, with milk protein slightly better for muscle mass. - Animal protein is generally more effective than plant protein for muscle protein synthesis and lean body mass, especially in younger individuals. 4. **Absorption and Synthesis:** - Beef protein is absorbed more quickly than milk protein, but both lead to similar muscle protein synthesis rates over five hours. - Milk protein shows a higher early impact on muscle protein synthesis. 5. **Optimal Protein Sources:** - Whey protein is recommended around workouts due to its quick digestion and effectiveness. - Casein protein is beneficial before bed for sustained protein synthesis throughout the night. 6. **Practical Recommendations:** - Consume a whey protein shake shortly after workouts. - Consider a mix of protein sources for optimal results: whey protein post-workout and casein protein before bed. 7. **Additional Insights:** - Total protein intake is more crucial than specific timing, but timing can offer additional benefits. - Protein before bed does not hinder fat loss and may improve sleep due to tryptophan and melatonin content. 8. **Personal Endorsement:** - DeLauer recommends Bomar Nutrition's whey protein shakes, which he helped formulate with natural sweeteners.

This is the whey

Med Scientist here. Be careful when ignoring statistical significance. It’s a calculation that takes into account the before and after for each series within a data set. If you disregard it, and simply look at the mean, you can be misled if there are significant statistical outliers that skew the average. Exceptional video, keep up the hard work and always seek the nuance 👍🏼

After many years of training and recording every rep and set, I've never seen any difference between drinking a protein shake before or after a workout. Since protein can circulate in your blood for up to 24 hours, the most important thing is to meet your protein grams for each day and not worry about timing. Don't try to manage timing and muscle repair, because that's your body's job and it's smarter and more efficient than you are.

Did beef liver and chicken breast for breakfast and lunch. Fasting for the rest of the day. It panned out 🙌😎 done 💪

Protein early in the day or around workout. Gotcha! ❤

I burned 15lbs fat and built 4.5lbs muscle in 28 days eating 1-2 meals a day in a 1-4hr window 300+g Protein so I know we can absorb more than the meme "20-40g" protein at a time. Ironically I was using a mix of whey isolate and concentrate along w/ meat (mainly steak) and LOTS of eggs.

This was really interesting... i think im going to experiment with this. Im very curious. Great video.

Thanks for bringing this valuable information to our attention. It has added serious value to my health and I appreciate it. Keep it up!

I was told from a body builder a long time ago that eating cottage cheese before bed feeds your muscles all night.

Statistically significant - if I remember my six sigma courses from back in the day, I recall statistical significance relating to the confidence that researchers had in the outcome data, as to attribute the results to the properties of the study and not to random chance. That seems like something that one would not one to downplay - something that is...significant...in assessing the takeaways of the study...

GREAT content!

I am glad you break all the stats down to people speak 😊

I use Casein Protein a lot. I have it for breakfast and before going to bed when I am working 12.5 hour shifts at the hospital. I use the fast and slow acting protein product I bought straight after a workout and again, two hours later after that. On days where I am at home and not in recovery, I take Casein inbetween my two meals a day and am currently getting 150 grams or more. Finally, I did a 44 mile cycle with 4000, feet of climbing. I loaded up with Casein in the morning, had my first meal and then did the ride. I found that my hunger levels were very low and I only had brief moments of hunger. I am on Keto diet, so my fat stores were still being used.

Over the last month I have upped my daily protein intake from about 150 grams to 200 grams and have put on 1.5 kg of lean mass

How about your daily or weekly regime with diet, supplements Hyperbaric chamber, cold plunge, grounding, sunning and sleep routine I think your viewers would really appreciate this as I think it would be more practical than a Brian Johnson routine.

2:44.... Paul Saladino been saying this except raw is the most beneficial form.

I am 67 years old and have recently started working out again about 2 months ago. I try to drink a liter of whole milk a day. It has made a significant difference in my strength and my ability to put on mass, even though I am older.

That also seems to show that milk is digested quicker than meat, allowing the early higher levels of protein syntheses

I'm good to go with meat and milk. How about EGGS? How do they measure up???

So is it more optimal to take whey after workout vs fasting for another 5hrs to get to 17 or 18hr fast. I take perfect amino before workout

1:16 Glad to hear that as someone who consume 1.5 liters of milk a day and wants to build muscle.

What about an amino acid supplement? Does it build muscle and or strength comparatively to milk protein or beef?

Some Olympic athletes eat cottage cheese before bed. Some even wake up in the middle of the night to eat canned tuna. I have trouble sleeping on an empty stomach but I've been trying not to consume so much after dinner. More than two cups of cottage cheese seems like a lot but it's good to hear I could have more than one.

Please talk about Luigi Fontana's book on longevity and protein intake.

Reason why I even hit play on your video is the use of published peer review articles - thank you for this evidence based info

Yo yo Thomas, am new to your youtube, but not your breakdowns. Care to decifer/uncode? - Casien bad or good for you? (my phd friend talk about casein and cancer) - Beef Protein? ( same same as HydroBeef protin powder?) - Do you think the EAA or CAA composition matters as mutch as Isolate?Concentrat whey, or Beef/collagen? mybee you can give it a try! pls help you the Biceps KING!

Dr. Can you talk to us about Hydrogen water benefits if any and such?

If a finding is statistically significant, that means that there is low chance (based on the p-value, e.g.,

i've noticed a big change in my gains when i include a lot of milk vs replacing milk with other forms of protein. I've been recommending milk to all my buddies lately and people at the gym

Doesn’t milk also have carbs that would help with the muscle mass?

An hour ago I had a pound ground beef & 2 apples. What I don’t finish the k9 will.

Interesting ! Could someone specifikt why you should ingest your caseinprotein 90 minutes before bedtime ?

There is no need to choose between Beef and Milk.. Choose both! 💪💪💪💪

What I do is have a protein shake after working out around 8pm and then a shower, then have meaty dinner around 8:30 to 9pm…it works ok for me

Animal protein is more bioavailable (absorbed better and has all 9 essential amino acids). Meats also have heme iron which is more bioavailable than the non-heme iron found in plant-based foods. This is why a lot of vegans may need iron supplements and need to combine food sources (rice and beans, for example) to get their essential aminos in.

Dr Huberman has stated that for health and fitness, we should NOT eat 3 hours before bed and an the first hour after we wake. And of course, he said it’s based on clinical studies

4 eggs and a piece of bacon for breakfast, Dr Rhonda smoothie for lunch and a well-rounded dinner by 530pm. It's the perfect system and I don't feel like I am depriving myself of anything. I keep my dinners mostly meats with a salad and 1 "cheat" meal on fridays and I feel ten times better than I did a year ago.

I'm wondering if the protein before bed being better for strength is because it could improve sleep and therefore improve strength?

What category do EGGS fall under? Liquid organic egg whites -- an easy extremely common staple. Are they more milk or beef?

Transparent Labs dude 👍 oh and the Marvel GNC protein tastes like s’mores 😁

Tom, those aren’t guns. Those are cannons!

Sun Warrior is still my favorite….😎

Had the S'mores in my yogurt, pretty damn good.

More trade-offs? is the casein worth the resulting inflammation? Also, possibly I missed a comment at the beginning, but just focusing on the beef and milk protein providing the greatest results for muscle growth, then strength...? Did the study dismiss egg? Eggs are a complete protein and the study didn't start with egg?

I would love to hear your thoughts on hydrogen water and hydrogen water bottles.

But how does protein before bed influence HbA1c?

If your not doing resistant exercises would the insulin spike from whey just make you fat??

Try LEVEL protein powder😮‍💨

Sorry Thomas, I am going to disagree with you on the taste of Bowmar Nutrition.. at least with the Hot Chocolate flavor. I am not sure if you ever tasted one of the old-school protein blends by MuscleTech, called Nitrotech Ripped (a lower carb version).. the Hot Chocolate flavor tasted exactly like the chocolate brownie flavor of that iteration. Not good. I am not sure of the other flavors, but that one has caused me to look elsewhere. I had high expectations based upon the recommendation you gave on SunWarrior Warrior blend a long time ago- that stuff, IMO, is THE best tasting protein powder on the market. Anyways, I have opted for Jocko Molk for my animal-based protein powder... clean ingredients and much better tasting.

Milk, think babies. Feed often. Every 2 to 4 hours. Would make sense that we would evolve to quickly uptake from milk.

Caesin was horrendous for me. Never drinking it again.

What if you can't have dairy or whey?

What about age, genetics, workouts, etc... great video but this all gets so overwhelming.

(Warm) glass of milk at bedtime is still good

I already have the BEST (my best) protein powder- Prime Protein.

Why don't they just say the confidence level instead of whether or not the confidence breaks an arbitrary threshold?

Bowmar still shows “natural flavor” as an ingredient.

I’m on a 700-1000 calorie deficit with around 120g protein daily. What’s the reason for gaining weight during this time? Is it water retention? Or something else?

Finally A healthy protein powder without stevia (sensitivity:{ ) 🎉

Does 100% whey have casein? I can’t have casein

Going with the whey-based shake seems to have made a difference for me. As for protein at night, it's going to raise your basal insulin. That's an insulin resistance problem over time. I have a hard time believing that protein doesn't raise insulin. Previous studies have shown that it "raises insulin but doesn't matter because it also raises glucagon." That's fine in the moment, but it's going to lead to long-term higher insulin.

"are we going back to old school stuff?" Duh! some of us have done things old school because they work. They have worked, they work and they will work. No need to fix what is not broken. Taking note of new things that offer proof to adjust and perfect? sure! But many people never left old school for trendy influencer interpretations of limited range studies. *Proudly licks clean the milk moustache*

There was a paridynm that a heavy meal before bed was bad for your cardio health. . .

What about enzymes? Take 100G of protein with an enzyme and you're rock solid in 2 months.

Orale Whey

Anybody else remember when just a couple years ago Thomas was telling us all to ditch the whey and cassino protein for pea protein. Said was as good or better at absorption and building muscle but no inflammation. Now he vomits those studies he cited for favorable studies that fit the new narrative. All to day I'm glad I didn't listen to him then and didn't ditch the milk protein so at least for now I have my confirmation bias!

Did this guy just really say “quote on quote did not show statistical significance BUT…” 😂

Hey now...what about leucine spiking??? Isn't leucine spiking the entire point of protein timing?!? Refer to Donald Layman

Who else always hears about these studies with thousands of people but have never been apart of any of these 😂 like where’s the studies on these studies lol

❤

Milk.... It does a body good.

So, just listen to what high gravity and Jeremy's channels have been saying for years? Protein after your workout and then protein and healthy fats before bed. Gg

Can someone summarized it in the comment for us busy folks

Also if you could make a video on a natural hair loss solution including hair transplant Aftercare with a NATURAL SUPPLEMENTS & NO MINOXIDIL or FINASTERIDE. Penile problems are not an exceptable issue for me, that said I would much rather natural everything.

So we have to rethink the whole planet saving topic in regard to the food options pushed by politicians and the media

Thomas, if you are not sure about something it's better to just say you don't know or aren't fully certain. Statistically significant: means that the correlation is not due to random chance (using the commonly accepted p-value < 0.05) Unfortunately this video is a victim of confirmation bias, you essentially chose to interpret the results in the way you wanted, this is not based on science. This video results in more confusion than education, it's unfortunate.

Chicken bros in shambles rn. Red meat and Milk are in.

So the whole glass of milk before bed to help sleep isn't just hogwash then?

Again with the allulose. I don't see why it's so popular.

Sumo training, work out. Eat, sleep immediately. Eating before sleep, weight gain, both muscle and fat. Following sumo style training, got to 500 pounds pretty easily. Taking it back off is slow,especially trying to maintain the muscle.

The better question is whether the margin gained is worth the extra effort

Get some Raw milk if you can!

I am essentially vegan except for whey protein. I am 49 years old and have gotten ripped with basically 95% of my protein from whey. Whey is highly bioavailable and seems to be very effective even with older folks.

Mark Rippetoe TOLD you to drink your milk and HIP DRAHVE

Digesting anything overnight while you are sleeping is going to hinder your recovery

I can't drink milk so therefore I never drink milk

The protein has “Natural Flavors”.. Is that problematic and shouldn’t you stay away from processed food with “Natural Flavors” as much as possible? Makes protein offers a chocolate flavor protein with no “Natural Flavors”. I like not seeing that in the ingredients.

Your discount code sucks a lot Thomas, I'm buying $75 worth of items for free shipping. If I dont use your code, I get a free shipping If I do use it, they charge me $10 for shipping with $15 off from your code.

Extremely confusing non statistical language used here and no conclusion drawn finally

Ah yes, the old statistically significant vs. biologically significant...

You don't have to add the stock videos/images...

Carbs on Carbs on Carbs, less protein and more Carbs, want a better pump in the gym, want faster recovery from the gym, want to keep the muscles you’ve already made in the gym?! Carbs are your best friend then, Carbs FTW!! 💪💪💪

Don't help wit us *laktose intolerants*

The individual who takes steroids has a completely different metabolism! ...that's why thomas is not a good example for his science researchers.

Aren’t we just over thinking and over complicating things now with this?

Thumbnail lifting up his shirt is so cringe

You have a progerin build-up in your skin, which is making you age. You are starting to lose your hair as well. These can all be reversed. If you don't know, ask me.

You love your muscles and you love your meat. Everything is broken through this paradigm, which doesn't give the ultimate longevity, moral and spiritual markers. And so goes for most of the scientific research... It's not scientific at all. Most people are lactose intolerant as well for a reason. Milk has a biologically designed function for a short period of time specific for every specie. Eat more plants-love animals, live longer, get more bio-electrically connected to the divine matrix

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