How to Individualise Protein Intake for Muscle Growth

TIMESTAMPS
00:00 Intro
00:34 Protein & Muscle Growth
02:47 Lean Mass vs Bodyweight
04:42 Male vs Female
06:07 Body Fat
08:30 Plant-Based vs Omnivorous Diet
10:56 Individual Preference
12:18 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

SOCIAL MEDIA

[FlowHighPerformance]

Hi all,


With this calculator, you can input your weight, sex, body fat, and diet type to get a custom minimum protein recommendation!

[supersonic]

Too many people on YouTube saying stuff like 3x your weight in protein a day with no science to back it up. Everything you say is backed with science, it's so useful for people starting gym to know they don't need like 180g protein at 60kg bodyweight. Good stuff.

[pokinacha]

What this explains is that those with higher body fat don’t need those extra calories of protein and so it’s easier to be in deficit increasing their fat loss and getting closer to body goal. Cheers mate. Good info.

[Floxxoror]

I weight about 100kg at 1.77m height and I already had the idea, that my excessive fat doesn't need extra proteins. So I calculated how much i would weigh at BMI 25. It is about 78kg. So I took 80g*1.5/kg/d*80kg=120g/d. Following your table it is 100kg*1.2g/kg/d=120g/d. The calculator, using the US-Navy body fat method(31% for me), told me... you guessed it 120g/d. Feels good to be correct once in a while :-D

[def]

a high protein intake also includes your body working harder to break it down and since, breaking down food is a slow process it takes the calories from the fat in your body, so doing a high protein intake and then starting working out will make you loose fat super fast and reliably, i went from 30% BF to 15% in a VERY slow but steady year of progress

[remi]

This is so fuc***g smart and well explained. This channel is unbelievable <3

[Zero_Zero_Zero_Zero]

Thanks for this. Appreciate the effort and the sensible explanation. You're basically the un-clickbait channel, and that's worthy of respect.

[naijaman]

Wow! Thank you so much for this. I have been looking for information on this matter, being someone with insulin resistance and 25% body weight, so I am thrilled that you have covered it. With the standard advice, I was consuming too much protein, and my blood glucose kept rising.

[TwiddleDeThumbs]

Great vid. Would have been interesting to see what the minimum required protein intake is for muscle retention when you enter into a calorie deficit, and how that minimum changes based on the severity of the deficit. Keep up the good work!

[reconteam]

Omg talk about timing, last night I was debating if I had to eat another chicken breast sandwich even if I wasn't hungry. I always thought it was 1 gram per pound of body weight so I was trying to reach 180 grams of protein every day. According to your chart I just need 123 grams. That saves me time eating and money on food/protein shakes. Thank you!

[pustekuchen]

Fantastic content: Science based, easy to understand and straight to the point! Thanks mate!

[zirakmistry]

Clean and to the point information every single time. Learned and implemented a lot from your content. Keep it coming, Dawg!

[andersonanderson]

For vegan, there are 2 factors that determine protein quality, first is Amino acid score and second digestibility, both are inferior to animals source, but as long as u eat protein from different sources (legumes, nuts, grains and seeds) which is normally we do, the first factor is nearly negligible and we can get the essential amino score of 1, so this leaves us with 2nd factor, digestibility which plant foods tend to have 5-20% lower digestibility than animals souce, for safe, i would assume 15% inferior, add those to 1.6g/kg and u get 1.85g/kg, this assume full vegan, for lactoovo vegetarian, might be 1.7g/kg. Fyi, lower digestibility doesnt mean vegan source are inferior, it is just that vegan source are high in fiber which we need so much for health, the vegan isolate protein have a 95-99% digestibility which is equal to animals source. For vegan, dont worry, that is a good choice. Just add 10-15% on top of normal protein requirement.Ignore those that tells u need 50% more protein on vegan Thx

[lemsx]

This is the way that information should be presented. Bravo. Amazing analysis and amazing charts.

[sravans]

There’s also another factor :
Pre resistance training diet
You need more protein to bring out the stimulus
I started out with 180g of protein @ 92kg bw 18% bf
Now I’m at 225g @ 105kg 22% bf
And I physically feel weaker if I go below 200gs

[leonardoaraujo]

This channel is Gold. I am a living example this calcs are ok. I've been eating 1, 4 a 1, 5g/kg and the muscles are comming.
General indication I read was 2g/kg but I didn't get there and It is still fine.

[johnnydang]

Thanks for making the chart easier too read!

[leonardoaraujo]

I always refer to this video to my friends. And came back to watch again.
The general 2g/kg people say Is too much for me.
I go over 1, 5g everyday. To me is ok to achieve 1, 7 and is enjoyable. Fits my lifestyle.

[yashwantpatel]

I just opened YouTube to search exactly this topic and bang here you are

[enjoythepresentmoment]

Exceptional video. Thanks a ton for possibly the video with most clarity on this subject in youtube as on date :) Have been searching for this holy grail for close to an year and today I got my "clear" answer after seeing your fabulous video. Great job. Thanks once again for this amazing video. Love the way you break it down into simple points and amazed at your clarity of thoughts and expression. May the Universe bless you with the best of everything <3