Protein Synthesis: How Much Protein You REALLY Need: Thomas DeLauer

Protein Synthesis: How Much Protein You REALLY Need: Thomas DeLauer


What is a nitrogen balance, and, how can it affect your body?

In order to gain muscle, all you need to do is have a positive nitrogen balance

Carbohydrates, protein and fats contain oxygen, carbon and hydrogen molecules. Protein, however, is the only macronutrient, which contains the nitrogen molecule.

Around 90% of nitrogen is lost through the urine, so, the most common and accurate way to assess nitrogen balance is to take a nitrogen test, then subtract the amount of nitrogen lost through the urine from the amount of nitrogen (protein) you take in through your diet in a 24-hour period.

As long as the level of nitrogen taken in exceeds the amount being lost, then the nitrogen balance is positive.

This means you have sufficient protein in your system to enable anabolism (muscle growth).

If you are losing more protein through urine than you are taking in, you are in a negative nitrogen balance, and only catabolism (muscle wastage) can result.

If all is equal, the best you can do is maintain muscle. (1)

In summation:

Nitrogen balance compares the amount of nitrogen coming into the body (from dietary protein) to the amount being lost.

If you're consuming more than you're losing, you're in positive nitrogen balance - gaining muscle

If you're losing more than you're consuming, you're in negative nitrogen balance - losing muscle

If you're consuming the same amount of nitrogen that you're losing, you're in equilibrium - maintaining muscle

Studies have shown that you actually don’t need to consume an exorbitant amount of protein in order to have a positive nitrogen balance

So, how much protein do you really need?

Many people believe that at least 1 g of protein/lb bodyweight is necessary to retain and put on muscle; however, studies have shown that much less than 1 gram/lb bodyweight is necessary

Many review papers have concluded 0.82g/lb is the upper limit at which protein intake benefits body composition

However, one study found no differences in muscle mass or strength gains in bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4-week period.
Based on nitrogen balance data, the authors recommended 0.75g/lb .

Another study found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or 0.91g/lb over a 3 month period.

If you train hard and/or are cutting

If you still think you need more than 0.82g/lb because you think you train harder than these test subjects, you don’t. Lemon (1992) studied bodybuilders training 1.5 hours per day, 6 days per week and still concluded 0.75g/lb is the highest intake at which body composition benefits could occur.
And lastly, one study looked at cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass. (2)

Excess Protein Side Effects

Kidney Disease

When people eat too much protein, they take in more nitrogen than they need. This places a strain on the kidneys, which must expel the extra nitrogen through urine.

People with kidney disease are encouraged to eat low-protein diets. Such a diet reduces the excess levels of nitrogen and can also help prevent kidney disease.

Osteoporosis and Kidney Stones

Diets that are rich in animal protein cause people to excrete more calcium than normal through their kidneys and increase the risk of osteoporosis.

Countries with lower-protein diets have lower rates of osteoporosis and hip fractures.

Increased calcium excretion increases risk for kidney stones. Researchers in England found that when people added about 5 ounces of fish (about 34 grams of protein) to a normal diet, the risk of forming urinary tract stones increased by as much as 250 percent (3)

References

[Nortonb]

Thomas the type of guy to study the studies that study studies.

[cesarpinto]

something new and more confusing every fucking day

[paulthompson]

Thomas, love your info, man. it's always backed by the science and studies. I've learned a lot from watching you.

[Md-lyce]

Can you do a video of a week of meal planning? How much of each macro, timing, workout time? Just a condensed shot of what, how, and why you make certain decisions that you do

[yourguitarsage]

Brilliant! I KNEW it from a natural level, but never had the "proof". Here we go!

[MistyAndBonnie]

Crazy how he has came 360 on how much protein you should consume now

[ThugnastyG]

Good information. I have found myself in the trap of worrying only about protein intake, and not paying attention to what else I was consuming to get it. I think the main message I would tell people is BALANCE your diet. Thank you for the information.

[Silmerano]

Got hit with a wall of information and studies and a lot of talk about how too much protein is bad for you but I still don't know how much I need.

[ahmedmusa]

Delauer and athlean-x collaboration please 🙏

[Psalm-]

There are molecular biology videos here on YouTube that shows how protein is used by the body. When you see those videos you understand that your body is really only able to use a small amount of protein at any given time. So when people chug down 25 grams after a workout there is no possible way your body is going to use that. It’s much better to give that 25 grams to your body over the course of 3 - 4 hours. Spread your protein evenly throughout the day in small doses that way your body is not trying to deal with a sudden excess that it can’t possibly use.

[twnzach]

absolutely love the quality of your videos btw - you've helped me lean up nearly 30 pounds in 4 months. I went to a black tie ball last weekend wearing a beautiful tux that my father had made back in 1982 - i fit into it on account of ketosis and the success i had following your suggestions

[frantaheinz]

i d like to press awesome button! Thank you Thomas. you do a great job!!! inspiring

[shaneali]

Personally for me I weigh 160lb I was eating 100g protein a day for 12 months I was seeing minimal gains then added pea isolate and hemp protein 2 shakes a day on around 160g protein a day grew a lot in lean muscle in just 3months personally for me more protein more gains

[You-are-right-but]

Hands down the best protein knowledge video on youtube

[RishavSaraf]

Question is.. How much do you intake?!

[rishabhmdn]

A video on macronutrient ratios for endo, ecto and mesomorphs body type would help a lot.
P.S- Thank you for such informative videos, we love it.

[kugiues]

Love your content Thomas but my concern is are these studies with organic non-gmo wild-caught grassfed/finished foods?

[Magnulus]

It's good that you mentioned a warning about kidney disease risks. Too often that's ignored in discussions of protein and body building. Right now there's a silent epidemic of kidney disease in the US.

[ninjahombrepalito]

So, between 0.61 and 0.8 per pound. Good video, btw.

[androSS.]

lol @3:19 .... that's usually how i run towards an empty seat so i can just rest and do nothing, too.