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

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:

How Much Protein Can You Absorb in a Single Meal?

How Much Protein Can You Use in a Single Meal?

Protein Quality:

Peri-Workout Protein:

Pre-Sleep Protein:

Protein Safety:

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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard

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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.

[JeffNippard]

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!

[TheRealJackMahoffer]

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.

[iamsalimg]

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

[Nathan-ftdj]

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

[Sheepdontbefooled]

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 🙏

[SecondThought]

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

[GVS]

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!

[amandastebbins]

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!!

[natebrennan]

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 Youtube.

[mikeb]

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!!

[anthenyiscool]

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.

[allisoncarroll]

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.

[MarioTomicOfficial]

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

[MovieMan]

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.

[jefchristensen]

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

[brycewong]

How much Protein per day?
0.7-1g per lb bodyweight BULKING (1:57) and RECOMP (2:58)
0.8-1.2 per lb bodyweight CUTTING (2:27)
Overweight/obese can aim for 1g of protein per cm in height (3:28)

How much Protein per meal?
It isn't clear, although it is recommended to spread your protein throughout 3-6 meals a day (5:14)
Protein per day > Protein per meal

Protein Quality
Leucine matters, best forms of protein to hit 3g of Leucine per less calories are Whey Protein and Chicken (5:44)
All 8 essential amino acids (EAAs) are necessary, but you're almost guaranteed to hit all EAAs from hitting your protein goals and eating other foods (7:02)

Protein Timing
The anabolic window is cap (7:41)
As long as your pre and post workout meals are less than 4-6 hours apart your workout will "count" (7:44)
*Note: Fasting workouts should have protein ASAP after workout (7:56)
Protein b4 sleeping underrated - 40g protein before sleep help muscle synthesis (8:02)
HOWEVER, specific timing doesn't matter as much as long as you hit protein goals (8:37)

Are High Protein diets safe?
Within reason, there are no valid studies demonstrating negative affects of high protein. (8:47)

"By far, the most important factor is daily protein intake. If you're looking to optimize further, look at how you distribute your protein throughout the day... these two factors alone will yield more than 90% of your potential results, however protein quality can be worth keeping in mind and protein timing may have some benefit." (9:19)

[Nocturnal_Fae]

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! :)

[karaokeduncan]

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

[antirealm]

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

[denarendall]

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!