This Is How Much Protein You ACTUALLY Need | Dr. Brad Schoenfeld

How much protein do you actually need? Everyone has a different answer — but THIS is what the science says. In this video, expect to learn:

(01:58) Protein requirements for people who lift weights
(03:54) How should overweight individuals calculate protein needs?
(07:09) Protein requirements for older individuals
(12:54) Benefits of spacing out protein intake
(18:00) The post-workout "anabolic window"
(20:51) The most important thing when it comes to protein intake

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[alphabeta]

7:00 Maximizing anabolism
13:00 Time restricted eating
15:50 NOT eating is catabolic
16:50 Highly anabolic window 24 hrs after training
21:50 Time released amino acids

[blackhillsed]

The new study saying that after consuming 100 g of protein the body is still maintaining protein synthesis 12 hours afterwards. It makes sense that if that's the case eating sometime before a workout still means that protein synthesis is happening afterwards without eating because of the first meal.

[Albertmarrewa]

Wonderful clip filled with great information 🙏🏻

[bobnewkirk]

For overweight folks I heard that the reference of 1g of protein per cm of height is, maybe a little high but, a good place to start. After getting pretty lean it still fits within the 1.6-2.0 g/kg recommendation for me, so I've never needed to adjust.

[willbrink]

Goo to hear Brad mention how difficult it is to gain BF from excess protein above recs. Not macros are created equal in that respect.

[littlesigh]

Wow.. first time I have ever heard anyone say calculate protein intake based on lean weight. I am 67, when I was 35 I did the dip test body fat measurement, I was at 20%, so I know I am at least that now or more due to age and muscle loss. So my lean 12% body weight might be 185, like when I was 19 in the military. So at 80 kilo, that is say 160 grams protein compared to my current 105 kilo trying to strive for over 200 grams of protein. 160 is a lot easier to hit than 200+. Thanks

[davidcrenshawphysicaltherapy]

For most, concern about getting “enough protein” compounds weight gain problems our society faces.

[KT-zxjr]

Great clip and information. Thanks very much and much appreciated.

[philipps.]

Great video, as always! Lot to learn and more importantly, to apply.

[DrewPeabawls]

As a guy at 180lbs with fat in the teens and who weight trains heavy every other day, I find it so tough to get 160ish grams of protein. When you start tracking, you realize how freaking hard it is and I am an omnivore.

[ethimself]

Other than bodybuilding - I knew a guy well years ago who was about 5ft 7 inches and about 150 lbs. Before I knew him his dad and him installed solid hardwood floors as well as a lot of churches replacing their hardwood floors as a business for about 20 years. He had no muscle mass as such but he was strong like a bull. He helped someone remove a 85 HP outboard for winter storage, leg and all. The weight was about 385 pounds. It was a low tide also. They got it off of the boat onto the floating dock then both proceeded to lift it up and this was too awkward so this guy simply said I'll do this myself. He got it slung over him and walked it up the floating dock, about 35 feet, walked to the truck and gently loaded it in the truck When they got it to the other guys home he then unloaded it himself, slunt it over is body carried it to the back basement entrance, down a short flight of stairs and propped it up somewhere in the basement. I can imagine just how bent over he was carrying it. We all found about this when the boat owner was telling this first thing in the morning before work. To our surprise in walks this guy and the other guy said that he figured he would not be at work stiffness and all. This other guy simply said - Just a little stiff. We were speechless for a few seconds. Don't know about his protean intake although he was no Vegan for sure. I have seen much the same with grocery store men that only stocked shelves for a living - for perhaps at least 10 years. This is a true happening with no embellishment(s).

[AB-itfy]

Love the info but way too many commercials

[davidgregory]

I'm 42 years old and weight train 21:00 till 22:00, bed at 23:00. I don't eat after training. Should I be using a whey or casein protein after my workout?

[jakecavendish]

In other words it's so incredibly specific to the individual all you can really do is guess at the average

[joshfranklin]

I'm trying to add muscle but I'm a paraplegic with a colostomy and I find it very very difficult to eat more than twice a day....I've tried protein shakes but my stomach doesn't handle them very would I benefit from a leucine supplement?? Any suggestions on a stomach friendly source of protein would be appreciated

[Waffle_Haus]

Getting your parents to do resistance training is a STRUGGLE! Mine are in their mid 60s. They finally started doing daily fitness blender videos about a year ago. Not optimal training, but it has been amazing to see how their overall functional mobility and balance has improved. They’re able to play with their grandkids without needing to sit down every 30 seconds too which is a win.

[Muskiehunter]

I love learning about the stuff, but does anybody else sometimes feel like we’re overthinking life a bit too much? Maybe we’re a little too type A?))) I certainly feel a little narcissistic and overly self-involved when I’m trying to calculate between 1.6 and 1.8 g per kg per day.😂

[GM-cfjv]

So if I am 71 and I do not eat meat but rather get my protein from yogurt, nuts, avocado, tofu, vegetables, oats and I am very physically active hiking and cross country skiing. I probably get 50-60 gms protein a day at 63 kg weight. Sounds like I am 40 - 50 grams of protein shy to maintain muscle mass? Am I getting sufficient leucine or do I need to add a 25 gm or more whey protein drink? What about complete proteins. How does one also know they are getting that in right amounts. Sounds complicated and doctors sure as heck don’t discuss this topic at a so called physical exam!
23:18

[elevatedmind]

My DEX scan shows IM carrying 122lbs of muscle and im currently looaing weight. Ive been consistently hitting 150g of protwin per day and have not seen any loss in muscle while im loosing weight. Also to note im over 300lbs currently.

[delphinekirkland]

I'm 64, a female, and I find it easy to get 120 -140 grams of protein a day, in a 7 hour window, in 2 meals...10am to 5pm. My breakfast, right after weight training, is oatmeal with whey protein, berries, chia, flax, and 2 eggs with cheese or eggs, cheese, veggies, and salmon or other seafood. Yogurt with whey, chia, berries. I get my fiber, protein, and olive oil plus bioflavinoids. I use collagen in my coffee for a few extra grams of protein. Also, glycine, taurine, and myo-inositol in my coffee. The second meal is fish or chicken with more veggies for carbs... sweet potatoes, beets, and carrots. No room for junk food, but I don't care. I get outside with my dog for sprints, HIIT, and hiking an hour a day. I end up in a deficit with ample protein. I'm very healthy, happy and strong. I eat a lot but I move a lot!