The Smartest Way To Use Protein To Build Muscle (Science Explained)

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Күн бұрын

How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?
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0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?
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Sources:
Daily Protein Intake:
pubmed.ncbi.nlm.nih.gov/26960...
pubmed.ncbi.nlm.nih.gov/28698...
pubmed.ncbi.nlm.nih.gov/29182...
How Much Protein Can You Absorb in a Single Meal?
www.ncbi.nlm.nih.gov/pmc/arti...
How Much Protein Can You Use in a Single Meal?
pubmed.ncbi.nlm.nih.gov/19056...
pubmed.ncbi.nlm.nih.gov/24257...
pubmed.ncbi.nlm.nih.gov/27511...
www.ncbi.nlm.nih.gov/pmc/arti...
Protein Quality:
pubmed.ncbi.nlm.nih.gov/28534...
pubmed.ncbi.nlm.nih.gov/28382...
Peri-Workout Protein:
pubmed.ncbi.nlm.nih.gov/30702...
Pre-Sleep Protein:
www.mdpi.com/2072-6643/8/12/763
pubmed.ncbi.nlm.nih.gov/29764...
pubmed.ncbi.nlm.nih.gov/28515...
Protein Safety:
jissn.biomedcentral.com/artic...
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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard
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PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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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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Disclaimers: 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: 4 700

@JeffNippard 2 жыл бұрын

Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!

@connorparks3955 2 жыл бұрын

Thanks Jeff love the content

@carlhewitt2449 2 жыл бұрын

Literally was googling these questions this week, and here we are. What a guy 🙌🏼

@eghosaomuemu 2 жыл бұрын

Thanks a lot, Jeff. I love your videos!

@sebastiangarcia41910 2 жыл бұрын

Much needed information

@coledando5872 2 жыл бұрын

Jeff your a legend 👏

@TheRealJackMahoffer 2 жыл бұрын

Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.

@xdeadwrongxdeadwrong7181 Жыл бұрын

Absolutely. For years nobody knows anything about this or doesn't want to share the knowledge. This one video is a blessing.

@mojoron Жыл бұрын

Oh hell yeah. All we had were library books and dudes at the gym. So much effort for smaller results.

@ValeryBuchinsky Жыл бұрын

Sounds like this applies to any topic one would choose.

@draganpetev4677 Жыл бұрын

Not really... Without years of experience no1 can really have a great body without godlike genetics or being on gear... But it's definitely easier nowadays, that much's right!

@Fx_- Жыл бұрын

Except research proven longevity diets. High protien is actually proven to reduce human longevity by a lot. The best diet for longevity is low protien, no processed foods, high intake of root veggies like ube… fish like once a week. If you want to gain muscle sure protien… but if you want to live long then body building is the opposite of healthy in many many ways. I stopped in my 30s. Oh and the absolute worse diet is eating like a body builder every 3 hours high protien. Just be clear as to when and how much high protien diets you are willing to tolerate given it greatly reduces logevity. This means you will be in your older years with many health issues…. As oppose to just aging and dying at 100 if random cancer doesnt get you.

@GVS 2 жыл бұрын

Great stuff. EVERY beginner lifter should watch this. First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!

@ditz3nfitness 2 жыл бұрын

I can imagine the farts at the gym while squatting, and even worse, deadlifting... xD

@GVS 2 жыл бұрын

@@ditz3nfitness they're called deadlifts for a reason 🌪🌪🌪🌪

@mrsxber1916 2 жыл бұрын

@@GVS hahahaha

@BrainsandGainsPodcast 2 жыл бұрын

2g/lb of BW crew checking in from 2010 😭

@GVS 2 жыл бұрын

@@BrainsandGainsPodcast RIP social life😂😂

@MnecraftEpicPro Жыл бұрын

- Bulking & Recomp: 1.6-2.2g / kg - Cutting: 1.8-2.7g / kg Higher end if lean + train hard, lower if - Best 3-5 meals/day - High protein is not detrimental These tips are negligible if daily protein intake is hit: - Consuming >40g of (casein) protein before bed is good - Can effectively absorb 50-70g protein per meal Vegan stuff: - Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily - Vegan lifters should aim for higher-end of protein ranges

@uvrii Жыл бұрын

thank you

@marcbalesprod Жыл бұрын

appreciate it

@earlgrey1 Жыл бұрын

brooooooo

@kiz__ Жыл бұрын

Bro taking more than 40g of protein before bed is fucking stupid as it’s going to spike your body temperature while you sleep fucking your sleep. Shouldn’t take a lot of protein directly before bed.

@ana6975 Жыл бұрын

Thank you!!

@Nathan-ft7dj 9 ай бұрын

Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.

@iamsalimg 2 жыл бұрын

Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff

@reginald5018 2 жыл бұрын

That's something that's consistently set him apart. He delivers quality content, that's visually appealing. Visuals are soo underrated in this industry.

@cufflink44 2 жыл бұрын

I appreciate the visuals, but more than anything, I appreciate how Jeff doesn't waste our time with redundant, meandering b.s. He gets right to his points and delivers his content concisely, with excellent organization. That takes planning, but it pays off big time. I wish more content providers would follow his lead.

@reginald5018 2 жыл бұрын

@@cufflink44 true. But I've found myself "lost" and "bored" even with the most science backed Workouts videos. A) it's too long B) the creator doesn't do enough to create viewers engagement. This is mainly the reason. They do the " I'll let the video speak for itself" and neglect other important facets

@kishorpatwardhan3219 Жыл бұрын

اس وقت میری عمر 55 سال ہے اور میں واقعی میں انگریزی بولنا چاہتا ہوں تو کیا آپ مجھے کوئی مشورہ دے سکتے ہیں؟ میں ہر روز انگریزی پیپر پڑھتا ہوں لیکن میں اس کا اپنی مراٹھی زبان میں ترجمہ نہیں کر سکتا۔ اور میں ہر جملے کا مطلب نہیں سمجھتا اور اپنے سامنے والے سے بات نہیں کرسکتا۔ مجھے آپ کے مشورے کی ضرورت ہے کیونکہ آپ نے یوٹیوب پر انگریزی میں تبصرہ کیا ہے اور اپنی رائے کا اظہار کیا ہے۔ میں نے صرف 10ویں جماعت تک مراٹھی میڈیم میں تعلیم حاصل کی ہے۔

@SecondThought 2 жыл бұрын

I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!

@ayyguevara8448 2 жыл бұрын

Loved the Alan Macleod episode btw

@brettharter143 2 жыл бұрын

No they suck

@ZdravNaukKJV 2 жыл бұрын

Awake thou that sleepest, and arise from the dead, and Christ shall give thee light. kzfaq.info/get/bejne/htapn7h1sNislZ8.html

@bgreer3067 2 жыл бұрын

Hey! I know you, hi

@stephs8665 2 жыл бұрын

Oh shit JT!

@amandastebbins2831 Жыл бұрын

Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!

@Sheepdontbefooled 8 ай бұрын

Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏

@heatherblaire2187 2 ай бұрын

Holy sht you’re a tank.

@Sheepdontbefooled 2 ай бұрын

@@heatherblaire2187 Thank you! 👊

@lbyoung8420 2 ай бұрын

Your story is inspiring, glad you made it out ok man!

@MarioTomicOfficial 2 жыл бұрын

Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.

@deeznutzzzzzzzz 2 жыл бұрын

frr

@polynesianmovtgp7439 2 жыл бұрын

Intermittent fasting + anabolic steroids + protein = no shit your going to see results.

@kushweedfaded 2 жыл бұрын

Love the fact that a fitness influencer I follow, follows another influencer I follow lol. You always have great content as well Mario 🙏🏽 thoroughly enjoy watching both channels for knowledge and help

@ranaa36268 2 жыл бұрын

Mario you changed my life with your content. Before 2 years, my girlfriend cheated on me and said that I’m dirty because I was fat. In that period I weighed 300lbs. So, I decided to change life. I followed your tips and also I took online diet from website Next level diet and followed their meal and workout plan. I lost over 60lbs in 2years.. I’m feeling great and strong now. People also started to compliment me and I found new and more attractive girl :D Nothing comes overnight, just believe in yourself!

@saiku1695 2 жыл бұрын

@@polynesianmovtgp7439 lmao, i fuckin' hate roid dood influencin' people about healthy stuff

@jefchristensen3027 Жыл бұрын

Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you

@info.avdeshmukh Жыл бұрын

This is THE most helpful, well made video on the internet based on pro science and not on any bro science, @jeff Nippard, u dont know how many people u r helping through this ...Thanks a lot ...LOVE from India❤

@CabritinhaJP Жыл бұрын

@@blueperson77 get a life

@kamacazi8 Жыл бұрын

Here is some dreadful 'bro science' for you. Life has gray areas and you cannot simplify things or research papers into black and white like he does. People don't realize you have to apply it to yourself. He relies on that and makes money of his click bait titles and videos. You have to actually apply 'bro science' to it in order for it to work for you... crazy right? ..... not just 2 sided huh ? ..... = Internet. Those research papers at least in his videos do not show the age of each person, height, weight, genes, nutrition, sleep schedule, experience/years working out. bad habits, smoking, drinking. If they actually did the assumed workouts/schedule. and just filled a questionnaire. And so on. So you have to fill in your own Life into it and see what applies and what DOESN'T!!!!!. And guess what... DO MORE RESEARCH ON YOUR OWN Let that sink in. I'm over 60 .. ok pretty much 70.. but anyway lol You have to apply it to your own lifestyle and body. People just take this for face value, that's the problem. P.S. no, that is my grandson gavin in my profile, not me lol, I do workout though, 25 ish + years !

@222MovieMan 2 жыл бұрын

I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.

@ePICS8 2 жыл бұрын

They don’t do it because they often stick to myths so they can hide the fact they are roids. So they sell a solution in their terms to achieve whatever agenda they put in.

@XsirtX 2 жыл бұрын

It's probably because most fitness influencers most likely do not read scientific research themselves. They just say what either is echoed in the fitness industry, or what has worked for them personally.

@222MovieMan 2 жыл бұрын

@@XsirtX Definitely. Their ego is in the way of providing their audience with facts backed up by science.

@ellize1998 2 жыл бұрын

@@222MovieMan idk not everyone can read and understand them.

@espenstoro 2 жыл бұрын

It's one thing to quote studies, it's another thing to understand how it works in any given context. It takes a lot of brains to figure that out. No wonder why there's so much misinformation out there.

@mikeb1303 Жыл бұрын

Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!

@Chiara-ep5er Жыл бұрын

ay man good for you

@NeroKoso Жыл бұрын

Nice job! Keep it up!

@yodamaster757 Жыл бұрын

Heck yeah! Nice work

@demiurge6720 Жыл бұрын

I love seeing these comments it’s so motivating

@BovisYg Жыл бұрын

60 lbs man thats awesome!

@DUHRIZEO Жыл бұрын

Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.

@anthenyiscool2758 Жыл бұрын

I love that you're a one in a million type of guy. The fact that you don't use your ego to answer anything, your info is properly cited, you use case study reports are all the reasons that I digesting your videos. If everyone took the time to distribute information the RIGHT way, the world would operate and develop at a faster pace.

@TimeBucks 2 жыл бұрын

You explained everything very well

@antirealm2612 2 жыл бұрын

Hi Jeff! I don’t ever post comments on videos, but I would like to thank you so much for providing such quality information for free. You got me into fitness 3 years ago with the technique tuesday and fundamentals series. You’re a real G man. Love ya

@jarde1989 2 жыл бұрын

I verified it…. *Owen Ng* literally never post comments lol Glad Jeff saw this! ❤️

@geert1734 2 жыл бұрын

@@jarde1989 you are the type of guy that makes the street safe thanks

@hanabiuh7305 2 жыл бұрын

00:00Felicidades, es un buen ejemplo. sentadillas son unos HoTsTean.Cam muchas y un buen ejercicio. 5:25 Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world 🌹😉💖 los mortales abian apreciado tan hermosa mujer.😍.

@1ragdashaun 7 ай бұрын

Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!

@yotarohoier 9 ай бұрын

Great Video! I was already mainly just focusing on overall intake, but this video was very helpful in breaking down the different confusing information online

@haroldperezcoronado3569 Жыл бұрын

This content is absolutely complete and, so far, scientifically accurate. I’m a doctor and I’ve been training and studying nutrition and exercise for a while now, and this is one of the best videos I’ve seen about this topic. Our body makes the most of protein when we get it steadily throughout the day, so in a three-meal day, it would be better to adjust the scheme to a regular intake value (e.g 40g protein per meal 3 times vs. 100g one meal and 10g the other two). Really good video. PS: sorry about my English. Not my mother language.

@LasagnaLlama Жыл бұрын

Just wanna say your English is pretty much perfect. Honestly can’t find anything wrong with it 😁

@brandonarmstrong2053 Жыл бұрын

Interesting that the body is optimized best with meals throughout the day. My theory is maybe the body reacts better to an exercise schedule similar to a feeding schedule. Small exercises done throughout the day.

@DavesArchives Жыл бұрын

I have a question - since our bodies can only absorb approximately 18-25 grams of protein for every 1 - 1.5 hrs, if I eat a 40 gram protein meal in one sitting, will the rest of the protein be wasted?

@al6r725 Жыл бұрын

@@DavesArchives That was discussed in the video, 4:05

@Kevin-ch8fu Жыл бұрын

@@LasagnaLlama wtf

@wutm8565 2 жыл бұрын

hey jeff, been vegan for a long while, been lifting even longer.... really appreciate you including the vegan info. you really have one hell of a solid science based channel, thanks for what you do man

@spookybattie 2 жыл бұрын

was just thinking that! not many of these include advice for vegans

@vantruongthi9105 2 жыл бұрын

@brettharter143 2 жыл бұрын

Omg your vegan how mad!!! Yours so special. I was vegan 2 years youll get back on propoer protein eventually cuck

@ethanwalker6531 2 жыл бұрын

@@brettharter143 lmao did you have a stroke at the end of that comment from all the animal products you consume?

@aldonyc7176 2 жыл бұрын

@@ethanwalker6531 😂😂😂

@linekos 9 ай бұрын

Oh this puts to rest a lot of my concerns with protein intake. I'm pretty new to working out and have been breaking my brain trying to figure out how to get enough quick and easy protein post-workout when I can't rely on dairy. With ADHD, planning meals is already hard as hell, so being able to know that timing isn't all that important and just making sure to eat different kinds of protein throughout the day is enough makes this a lot easier for me. Still a struggle but it's good to know that I'm not loosing all that much with my inability to meal plan and tendency to scrounge for food so long as that food is meeting my dietary needs.

@Lily2Anna 11 ай бұрын

Now THIS is how to create an educational, fun, and high quality video! That body height / protein detail for recomp was perfect! Very clarifying video, thank you very much! :)

@Martin944turbo 11 ай бұрын

Jeff is the best.

@Lily2Anna 11 ай бұрын

@@Martin944turbo definitely! Glad KZfaq algo knows 🙌🏼

@vimtheprotogen2855 Жыл бұрын

I really appreciate how well researched you are and how often you cite studies. It's a personal pet peeve of mine when people with a large platform give health advice without citing reputable scientific sources.

@SimplyAkilah96 2 жыл бұрын

As a someone who studies sports nutrition, I really enjoyed this! You explained everything very well and covered all the bases

@JamesTaylor117 2 жыл бұрын

Have you come across the concept of hyperammonemia in the brain as a result of too much protein consumption as a sports nutrition student?

@SimplyAkilah96 2 жыл бұрын

@@JamesTaylor117 I have not, I’ve only really seen that in individuals with kidney failure

@JamesTaylor117 2 жыл бұрын

@@SimplyAkilah96 Interesting, thanks

@unnikrishnan9902 2 жыл бұрын

Keralite

@jaredbogart5461 Жыл бұрын

I've watched a few different channels on health and fitness. This is by far one of the best. Seems credible, good pacing, good tone. I also love how relaxed the explanations are. Some channels just say do this because nothing else will work for you. The way you explain it is much more realistic. Thanks for your time and efforts. Subscribed.

@sergiotlx 2 ай бұрын

Can you recommend other channels that are also scientifically rigorous? I find too many viral videos with questionable sources. It’s hard to identify legit information nowadays.

@natebrennan6837 7 ай бұрын

I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on KZfaq.

@WhaleBones 2 жыл бұрын

This was the most straightforward and no fluff video on protein intake I've ever seen. Thanks for making every other cluttered video and article obsolete

@catherinebyrom6307 2 жыл бұрын

Precisely this.

@denarendall 2 жыл бұрын

The quality of content you make is remarkable. This is so informative, so easily digestible, and understandable even for those of us without a background in science. Protein is one of those things that always gives me a headache - so much conflicting info! Thank you for this, Jeff!

@user-rc5ns9tn4o Ай бұрын

I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.

@realtommy8323 2 жыл бұрын

training for like 11 years but still learned a lot from the ebook mentioned in the end and of course all the great free videos on your channel. by far my favorite source of information regarding fitness overall 💪🏽 thanks Jeff!

@cttaylor01 Жыл бұрын

The cuts at the beginning were really well done. That's the kind of content that takes time to do and makes your videos stand out as "professional" whatever that means.

@dols94 Жыл бұрын

So glad I found this guy.

@Blearky Жыл бұрын

As someone who is big into sport this year, a student and vegan I just want to say thank you so much for going the extra mile on every of this points. This video is really informative. Keep up the good content brother 💪

@aabahdjfisosososos 2 жыл бұрын

Hello Jeff. You probably won’t see this but I’ve massively improved my lifting simply by watching your videos. I struggled a lot of benching and squatting and failed sets because I was scared or had bad form. It was scary especially my squat where I got to depth then I was stuck, the bar fell off and I felt like I was going to die. I can proudly say that I can do my former fails with ease now. God bless you man, never stop.

@sarahamber9943 2 жыл бұрын

As always, I love how you provide clear, science based, simplified explanations! Makes it so much easier to understand these concepts

@PJLeblanc 8 ай бұрын

Love your videos, always well explained and easy to understand.

@T-ice Жыл бұрын

I dont understand why we dont learn this in school because this def more usefull for everyone then other things we do learn in school what we will never use in the rest of our life. Jeff your amazing. Best teacher i’ve ever had

@PictureFit 2 жыл бұрын

This is so hot.

@ItsNicolau 2 жыл бұрын

Hey PictureFit, I really like your channel bro! (Saw your comment posted 5 seconds ago and decided to reply haha 😅)

@Yolo-mc2vr 2 жыл бұрын

bruh i love your channel. pls more high qual content

@justinji5716 2 жыл бұрын

uh, ok PictureFit

@notpresobama1553 2 жыл бұрын

I swear you guys are the same person

@LatinAladdin 2 жыл бұрын

We love a great sense of humor😭🔥

@neophenom Жыл бұрын

I am glad that there's so much information available for this. I have struggled with my weight all my life. I have been able to manage it for a while, but it has been getting harder. I am 40 now, and want to give a shot a a real body change. Discipline hasn't been an issue before, but the information is what trips me. I have been searching for information and videos like this hoping to start my journey with as much education as possible.

@revertfpv2928 Жыл бұрын

Your content is so good I want to buy something from your store just for the sake of supporting you

@heehee2929 Жыл бұрын

Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format. 👍

@FitLabb 2 жыл бұрын

Agree with your take on total daily protein intake amounts & role of distribution thru the day. I’ve also found increasing protein intake a bit during a cut is very effective to maintaining lean muscle mass (assuming the cut is appropriately slow & steady). Spot on info as always Jeff 💪

@gaminikokawalage7124 2 жыл бұрын

Yo I seen your comments alot on various lifting channels

@HighTide_808 2 жыл бұрын

@@gaminikokawalage7124 cuz he’s trying to grow his channel by spamming everywhere

@pureoceanz8352 2 жыл бұрын

You say you agree on “ his take “ yet it’s scientific research, so your agreeing with facts 🤦‍♂️

@FitLabb 2 жыл бұрын

@@HighTide_808 What are you talking about…? When have I ever spammed or said a word about my channel anywhere? 🤷‍♂️

@hanssarpei5684 Жыл бұрын

Jeff, I can not stress out how thankful I am for all the hard work you put into your videos, to make a complex topic easy to understand for us.

@ottertubetv9356 7 ай бұрын

Excellent video with links to the resources discussed. This is what the youtube needs.

@josiahholsey9160 5 ай бұрын

Not one piece of bro science. Just a comparison of peer reviewed articles, AND you managed to make it interesting!!! Excellent video from start to finish man.

@drinkinclear3100 2 жыл бұрын

I am simply amazed by how good your videos are. The amount of research and shear quality is amazing. I especially liked this video as it felt much slower passed than the others. Thanks Jeff!

@yellowfever4 2 жыл бұрын

Jeff, you are smashing it. As a UK-based surgeon, researcher and weightlifting enthusiast, I have searched far and wide for someone offering highly practical content fully backed with referenced peer-reviewed studies and presented in a captivating format. I think you standalone at the centre of that Venn diagram; best strength and fitness channel on KZfaq hands down.

@maliamendiola7500 Жыл бұрын

You should also look into Natasha Oceane

@heyoxide Жыл бұрын

@@maliamendiola7500 what do you think of thomas delauer?

@samb2124 Жыл бұрын

I can see how being a researcher and weighlifting enthusiast influenced what you were seeking, but what is the pertinence of the "UK-based surgeon" part?

@ChristopherALloyd Жыл бұрын

@@samb2124 I think that he is stating that the youtuber is a credible source. Since drdm is a DR, he himself is credible in the fact that he knows how to discern a peer-reviewed scientifically article himself. To become a surgeon he dedicated years of strenuous study so to have him comment that he believes Jeffs content is credible is giving even more credibility to it.

@yellowfever4 Жыл бұрын

@@ChristopherALloyd Thanks for this reply - I couldn't have summarised it any better. This, and also to demonstrate Jeff is having a wide reach internationally with his videos.

@nemaa644 Жыл бұрын

This is great! Thank you for making this video. I was so confused with all of the content on social media about how much protein to eat, when to eat it and such. I want to purchase one of the programs you offer, however, I’m not sure which to get. I use to go to the gym a lot, about 3-4 years ago and I mainly did cardio plus weights here and there. I lost a lot of weight but not gained much muscle by doing that. Now I would love to lose all of this weight that I’ve gained throughout the years but at the same time gain muscle (especially on my lower body, focusing on glutes) and get stronger. Which of the problems better suits me?

@BluEyedRaven Жыл бұрын

The research on this video is just insane. Wow. Amazing job Jeff. Thank you so much for the info!

@Toolz1980 2 жыл бұрын

Great stuff! Love that you include more options and ways to achieve a good protein intake than just "eat this amount of chicken breast and blend up 12 bananas". Also love that you take the time to break down scientific research to information anybody can understand, albeit sometimes I need to see and listen to it again to fully understand. I recently started working on muscle growth and this kind of information helps me to figure out what I need to maximize my training and understand why sometimes things just don't work as I hope they do. And I also love that you mention vegan whey, that's often left out. As I recently went vegan due to health issues I am really interested in more information on working all kinds of aspects of diets and exercise into my daily routine. Keep it up, I will get around to buying your program soon!

@joshuageelen7301 2 жыл бұрын

As I'm just starting out my cut phase after a successful bulk, this video is SO helpful. Thanks for providing me with this valuable info Jeff.

@kimonastheodoropoulos7253 2 жыл бұрын

Me too, I literally planned to go on a recomp-cutting phase tomorrow after a 30lbs+ bulking period. This video solved quite a lot of doubts I had.

@johkonut 2 күн бұрын

So clearly laid out and so well produced. Bravo!

@Thecando Жыл бұрын

Really great video. The quality of your research and how you present it is always refreshing to me. Thank you!

@zesky1822 Жыл бұрын

Extreme informative. As a beginner, I can’t thank you enough for taking the confusion out of protein.

@jamesweiland3214 2 жыл бұрын

Thank you for including comments about plant-based diets and intermittent fasting, Jeff! I do both of these and it is sometimes difficult to cut through the highly-charged BS and get to real, clinical studies. I look forward to your next video!

@patb5266 2 жыл бұрын

Plant based intermittent fasting? I really don't see how that works as IF is specifically designed for ketogenic diets as carb based diets with IF will result in huge glycogen swings and pulses. Your pancreas will not like this and it's and easy way to decrease insulin sensitivity and push yourself towards type 2 diabetes will prolonged use. If you can make it work that's great but the science and use of IF does not support this.

@jamesweiland3214 2 жыл бұрын

@@patb5266 I think you may have read too much into it. I eat only plants, but that doesn't mean that I am eating a high carb diet. Plant-based does not necessarily equal high carb. In fact, I have found that with how much fiber I take in, the net carbs are pretty low. As long as my diet doesn't consist of a majority of grains, my carb intake is really low.

@kovulion7777 Жыл бұрын

There's something very clean in Jeff's voice and his home, it's as clean as his videos

@parkerfitzen3609 Жыл бұрын

7:35 speaking of vegan protein and "vegan whey", there's a company out there called Perfect Day that uses microflora to produce actual whey protein that's molecularly identical to the whey from cow's milk. Being molecularly identical, it shares the same amino acid profile as well. They use a process called precision fermentation, which is the same process used to make both medical grade insulin, as well as many different vitamin supplements (especially B vitamins) so the whey protein is made without using animals, and is thus vegan. They partner with California Performance Co. to sell a protein powder sup that's pretty good. I've been following them for a while because I'm into food science stuff, and they're also working on getting precision fermented casein.

@rq9622 Жыл бұрын

omg poor microflora, they must be suffering in bad conditions to produce this stuff!

@xeon7663 Жыл бұрын

@@rq9622 I only use vegan protein due to allergies so sometimes it’s good having this stuff not just for vegans

@rq9622 Жыл бұрын

@@xeon7663 Yes, good point. So does it work for people who dont tolerate dairy products?

@brandonnguyen9555 Жыл бұрын

So in other words, its chemical...anabolics

@parkerfitzen3609 Жыл бұрын

@@xeon7663 if you have allergies to dairy proteins, this is chemically identical, so it would still most likely trigger an allergic reaction

@Evan-ph7jh 2 жыл бұрын

Amazing video! The amount of research, time, and effort you put into your videos is admirable. Thank you for all you do for the fitness community. Hope you’re doing well Jeff!

@MrCrazzK Жыл бұрын

I rarely comment videos, but i have to give you this one! Perfect video, good and complete information backed by research, touched on pretty much all topics of protein with some depth to it( in a 10 min video) and of course with great editing skills which keeps it even more interesting. Congrats. Coming from a certified sports nutritionist.

@eddiwinz7483 Жыл бұрын

This video made evrything so much more clear and made it interesting while making it short. I love this.

@Niko_levelup Жыл бұрын

Thank you so much Jeff! I cannot describe here how helpful your channel and work is for us! I hope you're well paid by KZfaq, and send us a link, where we can donate money for such a gold information! I don't understand How people might train and eat wrong with such information available!

@sheldonsisombath7323 2 жыл бұрын

The quality of these videos are insane! From the information covered to the camera work and quality, everything is spot on

@Stilletos96 2 жыл бұрын

Consistently blown away by the production (and information) quality of your videos. Thanks so much for sharing 💪🏻

@ericichens 5 ай бұрын

Great content! Keep it coming! Your macro app is killer as well. Prolly get your book soon too. I guess im all in on quality content. Thanks man!

@thatfreckledchic9937 11 ай бұрын

by faaaaar the besstttttttt and most detailed video that even I as a beginner could understand after had watched literally tons of them on youtube. THANK YOU SO MUCH!!

@AnjuliMack Жыл бұрын

Great video as always Jeff! Love the compilation at the start too. Currently in a build phase at 2500 cals and 2g protein per KG :) Feeling great!

@merpme1258 2 жыл бұрын

Amazing content as always - thank you Jeff!! I just started your high frequency full body program yesterday. This video couldn’t have come at a better time!

@johnsonmiller1671 Жыл бұрын

Very helpful, thank you!

@JaysNest 2 жыл бұрын

I appreciate this 🙏 I’m currently building muscle and struggling to get protein in. I’ve been lifting for 6 months now and I’m ready to focus in on sharpening my nutrition. This really broke down everything in an easy way to understand for this newb. Gratitude!!

@kieranrogers7779 2 жыл бұрын

Thanks Jeff! This video answered so many questions I had and didn't even think to have. The pyramid breakdown at the end was absolute gold and will help me with my upcoming meal plans. I've been using your intermediate training guide and am now getting into a focussed meal plan in combination.

@Need_a_Fence 2 жыл бұрын

I have a question. How are u able to eat about 120g of protein in meals? I have about half about it with around 60-70 gram

@julzius6796 Жыл бұрын

Thank you for using both metrics 🙏

@ninaaleksic7298 Жыл бұрын

your vids are so in depth, cant imagine how long each takes. Real one out here 👏

@SomeRedDame Жыл бұрын

Thank you for making this video, it's extremely helpful even when I'm struggling against my own eating disorders while still weightlifting recreationally. I have a hard time getting myself to eat anything which I know is detrimental to any hopes of building muscle and decreasing fat. It helps to have an idea of the protein intake I should shoot for, and I always appreciate whey protein shakes to supplement my lack of intake. I also appreciate the demo meals you showed for cutting and recomp as they're very much up my alley, I just have to remind myself of those options. Love your channel, thank you!

@UnrealSickness 6 ай бұрын

All the guys on steroids LOL 😆

@legacyZon 2 жыл бұрын

I started going to the gym again after 2 years and happened to find your channel. So much good information and science based too so thank you for that! One thing is, as a uni student living in a dormitory, it is so hard to manage food/diet. Would love to see a meal prep video targeted towards students (price friendly and high in protein and time efficient)! Would really appreciate it if you could make a video on it!

@dislikebutton1712 2 жыл бұрын

kzfaq.info/get/bejne/mquqgpR-ubG5kok.html No problem brah

@Juan_deep Жыл бұрын

Same off shoulder surgery post op 2 years later

@albothug221 Жыл бұрын

How’s it been 2 months in?

@jackconnor6172 Жыл бұрын

base your meals around meat, cook a larger amount, put it in the fridge and you don't have to spend time cooking a few following days.

@Pube83 Жыл бұрын

I'd say just watch your overall calorie intake and supplement with whey protein...it's the easiest and cheapest way if you don't have a personal kitchen. Aim for eggs, tacos, burgers, sandwiches...anything with a fair amount of animal protein. BUT skip the calorie loaded sweet drinks and empty calorie sides.

@mikester24622 9 ай бұрын

Get this man a protein shake!! 💪🏼 I appreciate your videos. Can’t believe how well developed your body is at such a young age. Great job all around!

@allisoncarroll3734 Жыл бұрын

Thanks, love the videos! This is what I can do for now. I've listened to you ( & Steph) for years. The research and amount of time you put in really shows.

@jackthechristian2820 Жыл бұрын

money

@zachariahwilson5403 Жыл бұрын

@@jackthechristian2820 bro paid money for a old ass vid

@devwork247 Жыл бұрын

@@zachariahwilson5403 people pay money for "old ass" books? wtf is your point? jfc people on the internet love to hate

@zachariahwilson5403 Жыл бұрын

@@devwork247 the guy aint gonna see it , what is the point of giving it ...

@hoffthechain3653 Жыл бұрын

@@zachariahwilson5403 because you genuinely appreciate his work? lol. rugged individualism at its finest. do you just act like a total dick when no ones watching?

@kingderpygoat Жыл бұрын

I actually thought this would be another "boring" mundane science video about muscle growth but this was actually really interesting and entertaining, Thanks for the info!

@LiftingGeek Жыл бұрын

Good morning, Jeff. Thank you for this video and the time/research put into it. Your content is consistently sharp, on point, and very useful to me. Hope you are doing well and let us all keep lifting and pushing forward.

@loaf_loaf_loaf148 10 ай бұрын

As someone that has a hard time understanding all of these protein factors, this is one of the best videos I have seen on the subject.

@Medellinpapi 8 ай бұрын

Best channel on bodybuilding info, seriously

@masterjaques4440 2 жыл бұрын

This 1 video gives more information on protein than the 100s I have watched over the course of 2 years. Great work as always Jorf

@SergeyLifts 2 жыл бұрын

Every time Jeff posts a video I know it's always high quality content 👌

@bens_beginning 10 ай бұрын

Unbelievable amount of quality information Jeff, thanks.

@dancingnancy9591 3 ай бұрын

Just started my fitness revolution this year and I can't even describe how fortunate I am that I found you along with Dr. Mike Izratel from Renaissance Periodization as my go to sources for getting fit and healthy. I listen to you two almost religiously and continue to rewatch your all's content to solidify and cement the information you guys have. I'm a month and a half in and I am already seeing stunning results! Can't wait to see what each year brings!

@forwardflash100 2 жыл бұрын

Great job Jeff with articulating this video, the way you break things down makes it very easy to understand without feeling overwhelmed. Bro-Steph was FTW 😂

@jayin2344 2 жыл бұрын

Watched your stories on IG on how much work you put into this vid and I must say it's worth it - one of the most researched and well explained video about protein 👏🏼 I really learnt a lot more from this! I bet you're glad it's all over making this but I must say how much I'm looking forward to more. 😄👏🏼

@metalpractor5150 10 ай бұрын

Excellent job, thanks for including study findings

@rewanthony8202 2 күн бұрын

Couldn't be more impressed and grateful for not just excellent, well-sourced info, but so well conveyed without ego or time wasting. Thank you!

@raposafox9222 2 жыл бұрын

Jeff.... once again, you have created a masterpiece. Simple and to the point. Thank you!

@nicole10799 Жыл бұрын

Oh my goodness you saved me so much money with the information!! I was flying through my protein supplements and it turns out it’s because I was having wayyyy too much protein daily. Thank you for doing your thorough research and sharing it with us!!😊

@andreaalonso6536 Жыл бұрын

Absolutely loved this video!! You explained everything sooo well!! Thank you 🙌🏼🙌🏼🙌🏼

@advocacyrl8017 Жыл бұрын

This is a fantastic video! It is incredibly informative and yet concise. It also helps settle the age old argument that I've run into over the years; how much protein is enough? I've always stuck with the 1g per pound of body weight. It's what I used when I trained and achieved the 'super hero physique' when I met my wife. It's also what I'm using now. It works for me, but maybe not for others; I'm also in the recomp stage so... In short. Eat about 3-6 proper serving sized meals each day; take in your ideal weight in grams of protein (I'd recommend isolate), 10 servings of fruit / vegetables, 120g of complex carbs. Eat health, not crap. And move more. Duffy Gaver has an epic video on fitness ethic as well.

@mrtwinkiewinky7844 2 жыл бұрын

NEEDED This vid Jeff, am currently cutting and wanted to know about how much protein I should be having and if the quality of protein mattered. Kept getting different answers. Thank you lord Jeff.

@arkw125 Жыл бұрын

Hey Jeff we really appreciate your hard work for bringing us this absolute valuable information.

@user-vs5ij5up3x 3 ай бұрын

Thank you so much. I’m not a lifter, but I recently decided to start caring about my health and I had a few questions nagging at me. You answered literally all of them and I love the video format.

@agoniavr 2 жыл бұрын

This video comes at the perfect time! I'm usually around 76-80kg at 185cm tall, and I've recently started taking the gym more seriously with a PPL split while also going vegan for the entire 2022 to challenge myself. Finding protein required learning to eat new foods and the videos I saw so far made it feel like if I didn't get at least 150-160gr of protein I'd be lacking my daily bulking dose. With this video I feel more comfortable even if rn I'm around 120-140 grams, but making sure I mix my protein sources to have a complete profile and not just one source. Thank you Jeff for the super valuable information, been following for a while and the quality in your videos is unmatched and never disappoints!

@sampetersson5887 2 жыл бұрын

Try carnviovore diet after your vegan lifestyle. You will se incredible result and overall health benedits

@Love-Henry 2 жыл бұрын

Thanks for including plant-based protein isolates in your charts. Very helpful for the increasing number of eco-friendly/animal-aware athletes.

@michaelkavala7575 Жыл бұрын

Incredible breakdown of the facts, thank you! Also, thank you for including information on vegan protein and especially for going so in a factual, nonjudgmental way💪🏻