How Much Protein You Really Need (According to Science)

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How Much Protein You Really Need (According to Science)

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In this video, Jonathan from the Institute of Human Anatomy discusses how much protein different people needs based upon their training and fitness goals. He also discusses potential safety concerns with high protein intake.

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Video Timeline

00:00 - 00:54 Intro
00:55 - 01:35 What is a Protein (Amino Acids...)
01:36 - 02:09 Functions of Proteins (More Than Just For Muscles)
02:10 - 03:29 Why Nitrogen Balance is Important for Protein & Building Muscle
03:30 - 06:15 How Much Protein is Recommended Per Day & Is It Enough?
06:16 - 06:57 How Much Protein For Mild/Occasional Exerciser ?
06:58 - 07:46 How Much Protein For the Consistent Gym Goer?
07:47 - 08:26 How Much Protein For Hypertrophy/Bodybuilding?
08:27 - 10:45 How Much Protein For Endurance Athlete?
10:46 - 12:16 Losing Weight While Maintaining & Building Muscle
12:17 - 13:45 More On Bodybuilding: Is Even More Protein Safe?
13:46 - 15:33 Calculating Protein Numbers Brilliantly :) & Thank You!

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References:
-Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 151-177). Cengage Learning. Kindle Edition.

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License code: V3IVYJZEMS7ITOUB

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#anatomy #protein #muscle

[Gaspa]

Recreational exercise: 1gram of protein per kg of bodyweight.
Middle distance athlete / consistent gym goer: ~1.2-1.4 g/kg of bodyweight
Active muscle building phase: ~1.7-2.0 g/kg of bodyweight.
Muscle maintenance phase: ~1.6-1.8 g/kg of bodyweight.

[Nathi]

Rest of the world: Thanks for using Metric System

[markryan]

It's cool to have protein intake range explained with broader point of view, but in a simple way. Very helpful. Thanks!

[rottenrobbie]

Can we all just take a moment to appreciate the unknown individuals who were kind enough to donate their bodies to science. 🙏🙏🙏

[stevanavich]

Don't apologise for using the metric system; embrace it, normalise it, adopt it.

[ryanlangford]

Surprisingly hard to find simplified protein information. This was plainly laid out and easy to understand. Thank you very much for your explanatory, educationa-based approach. Thumbs up!

[tomasma]

That whiteboard arrow showing range of protein intake is pure gold. Finally it makes sense to me, even I am quite active person for quite some time it was always endless debate how much protein. Now it is super clear, thanks a lot ! :)

[Thiol_Mercapto]

U will never regret watching his videos

[holyghost]

In the 1950's Steve Reeves was 6'1" and weighed 220 lbs. He was known to consume around 140 grams of protein per day and was able to build arguably the greatest natural physique of all time.

[PartyALLNighTCrew]

Agree and just want to echo what I'm seeing other people comment. This is the second video I watch from this channel and it's really amazing how you included key information and made the video digestible (not pun intended), easy to understand, and reliable. Great job. Subscribing.

[eaglenebula]

Summary of 15 mins talk in ~3 sentences:
-Bodybuilding: 2 to 2.5gr of protein per kilo of body weight per day are the optimal and safe ratios, above that it can build toxicity for no significant extra gains. Can decrease to 1.8 gr for maintenance.
-Other active ppl/athletes: 1.2 - 1.4 gr/body kilo/day for mid distance runs/consistent gym going.
-Ultra endurance athletes: can go up to 2gr/bkilo/day cuz they breakdown lots of protein to sustain their energy supplies.

[Parker_Miller_M.S.]

I have the dunford and doyle text being used as reference for the video and agree mostly with the values and ranges given even in the context of having more recently published data available. One area that I think is important to emphasize is that at and above approximately 1.6g/kg the source of one's protein (i.e., animal or plant) does not appear to matter any more as there are a sufficient amount of the 9 indispensable amino acids present to maximize protein synthesis.

Additionally, its worth noting that older adults are very likely to need more protein whether sedentary or active, as anabolic resistance is a noted occurrence with older age. Its been proposed across the past decade that older adults should aim for 1.2g/kg to help preserve muscle mass and strength and up to the 1.6g/kg value is again likely to support maximal or at least very near maximal protein synthesis.


Sources:

Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., ... & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the american Medical Directors association, 14(8), 542-559.


Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.

Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., ... & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795-810.

[betterlivingonabudget]

Thank you for the detailed protein intake explanation - definitely the best I've ever come across.

[ana]

This was one of the most excellent, informative and trustworthy science-based videos I've seen! Thank you so much! Do you have more on nutrition, types of exercise, effects and building muscle?

[imacomputer]

Great video. I always tell people how important protein is. It's not just for our muscles, besides water and fat we're mostly made of protein! Tendons, ligaments, cartilage, bones, skin, and hair all need protein to grow and repair. I believe adequate protein intake is the number one way to combat the signs of aging!

[loriannquinn]

This is really helpful! I’ve been dieting and didn’t realize I was burning protein in addition to the stored body fat. Appreciate the info. Love your videos.
Side note: my daughter is in Med School and watches your videos to supplement her learning. Thank you!

[Robert_Byland]

As always, your videos continue to improve my health and life! Thank you, Jonathan!

[ravendickens]

Love it when you guys get into the numbers and grit. Great video as usual!

[gabrielestes]

These videos are absolutely amazing! I’m a new subscriber but I’m so impressed by the digestible evidence based approach to daily issues like nutrition and health. You guys rock!

[whatfun]

Nicely done. I've been reading around this subject for a while trying to get a handle on it. This is by far the clearest explication I've come across. Thank you!