Watch Part 2 of the Best Protein series here:
?? https://www.youtube.com/watch?v=GRu9qVrur1E
Or watch this video on how to gain more muscle by eating LESS protein:
https://www.youtube.com/watch?v=mo1QV_gY_yY
#bodybuilding #muscle #drsamrobbins
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? Everything You Want & Need To Know About Protein Powders
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I get a ton of questions about protein powders. And rightly so, there’s so much confusion about it. Lots of misinformation. And of course, this is because there are so many protein powders and types, which only adds to the frustration.
So, today I’m going to reveal everything you want and NEED to know about Protein Powders
How much total protein you need during the day and with each meal.
What’s the best and worst proteins for building muscle and losing fat.
What’s the best protein for health and longevity
I’ll also discuss vegetarian/vegan protein sources.
I’ll tell you what I use personally.
And this is the first time I making this information public, so please pay attention.
Because this is such an important topic, I’ve turned it into a 2 part series and most likely, I’ll make an additional 3rd part with Frequently Ask Questions.
I’m Just Like You…
And I’m putting in all this time and effort for you because I’m just like you – I used to be totally confused about protein.
In fact, in the old days I used to buy some “crash weight gain” powder by Weider with Arnold on the product.
It was junk, but that’s all we had then.
Later I would buy these big tubs of protein – it was called something like “Mega Weight Gainer” or “Mega Mass” or something like that. It was by Weider again…
How Much Protein Do You Really Need?
People selling you protein powders are always pushing you to eat more protein, but you don’t need to. I’ve tried as little as 0.5 grams per pound of body weight (about 100 grams/400 calories) to as high as 3 grams per pound of body weight (600 grams/2400 calories).
More will NOT build any extra muscle – especially in the long-run… and if anything, it’ll increase muscle breakdown (which I’ve done a video about this as well).
Plus, it’s just very unhealthy to have so much protein.
What I’ve found is the most amount of protein you really need is about 1 gram per pound of bodyweight. I weigh about 200 lbs and I eat about 200 grams (800 calories). Even if you’re taking steroids and working out really hard – you do NOT need more protein.
I’d rather you ate more fat and carbs.
How Much Protein Per Meal?
https://www.muscleforlife.com/the-truth-about-protein-absorption-how-often-you-should-eat-protein-to-build-muscle/
I’ve read all the studies, listened to all the experts about this.
There are studies showing that your body can only absorb about 10 grams per hour, depending on the type of protein (whey being the best).
Another study shows only 20 grams per meal is required for maximum protein synthesis. Eating more didn’t increase protein synthesis.
And in another study, it showed eating all the protein in ONE meal, instead of 4, made no difference. Granted, these were women who only ate 50 grams of protein daily.
And in an Intermittent Fasting study, eating all of the protein during a 4 hour time window and then fasting 20 hours didn’t cause muscle loss … However, it also didn’t cause muscle gains (protein synthesis) either.
Now, there are lots of factors here – age, they type of protein, your hormona profile (being the most important) and what you’re eating the protein with (fats, carbs, fiber, etc.) all make a difference.
However, let me keep it simple for you. Try to eat between 25-40 grams of protein, per meal, spread out evenly throughout the day.
What’s The Worst Protein For Building Muscle & Losing Fat?
If I had to pick one protein source you should avoid, it’s SOY. Unfortunately, it’s in everything because it’s cheap and it’s been Genetically Modified (GMO).
So, there’s your muscle loss.
Additionally, soy decreases thyroid production, especially the primary hormone – T3, which controls your metabolism.
So, there’s your fat gaining.
What’s The Best Protein For Gaining Muscle & Losing Fat?
If I had to pick one, it comes down to Whey protein. However, not any kind of Whey because I believe most of them aren’t good. I think the best is Whey Isolate and more specifically, cold-filtration, grass fed Whey Isolate.
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