Do You REALLY Need Lots of Protein To Build Muscle?

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Protein is a HUUUGE deal when it comes to fitness and muscle building goals. The research on protein and gains is also extensive, at least when it comes to "optimizing" protein intake. But what if we don't get enough protein? Is it really that bad to not eat the supposed optimal intake of 1.6g of protein per kilogram of bodyweight per day? Let's take a deeper dive into the research and find out!

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Primary Research

Additional Research

0:00 Intro
0:43 What Happens When We Eat Less Protein?
1:18 What Does the Data Say About Protein and Gains?
3:10 More Important Stuff

[buezer]

One thing that doesn't seem to get touched on much in the amount of protein consumed per pound of body weight, is body fat percentage. For example, if you're 250lbs and 30% body fat and have been hitting the gym for a month, do you really need 250 grams of protein a day to build muscle? It would seem like it should be proportional to how much muscularity you have.

[iXpertMan]

I found that if I drink an extra protein shake after exercise, my muscles aren’t as sore the next day - I find easily digestible protein good for general health being

[kyles]

At the beginning of this year I decided to start working out at home to tone my body up as I have a pretty slim frame. I only eat natural foods like broccoli, spinach, berries and lean meat and eggs for protein. The only supplements I take is krill oil every day and a b vitamin complex when ever I need it.
I don't eat anything considered processed unless an occasion pops up and for exercise I do 100 push ups every second day and sit ups on the other days plus 5 mins of dead hangs every day. I also hold something heavy and do squats every other day and I am ripped now. And it's only been 3 months. I'm 35 and look waaaay better and far more attractive than I did in my 20s.
Should have decided to do this ago.

[TheNonntannur]

I have seen the magic 1.6 gr/kg BW in the past, but one thing that is never given out straight: isn't it LEAN body weight? It would not make sense for an obese individual, say 250 kg, to have 400 grams of protein everyday, just because s/he carries 100 kgs of fat around.
Thoughts?

[belathor]

Going from a diet of around .8 grams of protein per pound of body weight to nearly 1.4 I've definitely noticed faster recovery after my workouts, I used to be sore for 4-6 days after a workout and now with increased protein I'm feeling ready to hit the same muscle in just 1-2 days at higher intensity, protein is important

Edit: not sure why everyone in the comments in so angry, focus on yourselves and stop being so parasocial

[ajax]

I started hitting gym for about 22 months, and I only gained 5 kg in that period of time. Sometimes I would eat less than 30g of protein per day, sometimes more. My body definitely looked better than before but the gains are pretty slow compared to people who take adequate protein.

I think you will be able to gain some, but I will be stagnant if you don't raise your protein intake.

[Amesang]

Well, due to modern manufacturing, at least you don't need a lot of muscle to make protein. 🤔

[Draddar]

Has to be said that 1, 5 g/kg can be quite hard to achieve depending on diet. Most people fall under that.

[fop]

As a endurance athlete in their mid 30s, I usually use protein powder as a recovery tool rather than build **bigger** muscles. Ill take more muscles, but being able to run faster and harder than last time is most important to me!

edited because people were confused

[jasonrios]

Make a video of Fiber please, I truly believe this is the most important nutrient for health and almost everyone is fiber deficient not protein deficient

[flavio]

Thank you very much, I have been looking for this information for years and no video or website said anything about it, I collaborate with my like as always, God bless you

[insabon]

It's so frustrating to be in your early teens and not be able to even get half of your needed daily protein intake. So glad I took a summer job, I'm covered for the next year 🤣

[davidperezgonzalez]

If you are too lean below 10 or 9 per cent, 2 g per kg is a nice approximation, you probably are not taking too much carbs so that number is a good starting point. If you are 15 per cent bf and in "offseason" eating plenty (spare effect) carbs and fat, you probably better with 1.5. Nowadays protein shake is cheaper than buying normal food, not by a lot and depending the brand (buying the fanciest brand is not better so aim for a reasonable brand) but is not so effective and does not fill you as normal food so its a balance between money, digestion, health and convenience.

[Pter]

Great that you are active again!!! greetings from 🇩🇪

[AmazingReeTclan]

Lmao, been watching for more than 8 years but still got me caught of guard in the first 20 seconds of the vid 😂

[infernogamer]

Thank you so much bro I am a beginner it was helpful

[nashir]

The most noticable effect of more protein for me is postworkout soreness. Recently i need to cut off whey because of acne, reducing my daily prot intake by 20-30gr. I feel really tired and sore for 1-2 day after workout, so i add more chicken breast to my dinner and now i feel the same before i cut my whey off. For strength, gain, etc, i really cant say because its only been like 1 month.

[brucejensen]

Depends on the protein consumed, how good your digestion and assimilation is, depends on other dietary factors, depends on how active you are. Not many need more than 1 gram per pound of lean bodymass

[wheres_bears]

You don’t. I stopped the protein shakes and just started eating like a normal guy, I have more muscle now than I did when I was drinking the shakes

[bloodmoon]

I think a study should be done assess if people on the average American diet are already getting in enough protein or not. I know there’s certain nutrients daily we’re lacking in but I don’t think protein is one. I know this doesn’t apply to some, but to most I think they’ll be fine building muscle without worrying about getting enough protein unless cutting.