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? Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ ‣ Use code PROTEIN to save 25% If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff ------------------------------- 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? ------------------------------- Sources: Daily Protein Intake: https://pubmed.ncbi.nlm.nih.gov/26960445/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/29182451/ How Much Protein Can You Absorb in a Single Meal? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ How Much Protein Can You Use in a Single Meal? https://pubmed.ncbi.nlm.nih.gov/19056590/ https://pubmed.ncbi.nlm.nih.gov/24257722/ https://pubmed.ncbi.nlm.nih.gov/27511985/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675798/ Protein Quality: https://pubmed.ncbi.nlm.nih.gov/28534027/ https://pubmed.ncbi.nlm.nih.gov/28382889/ Peri-Workout Protein: https://pubmed.ncbi.nlm.nih.gov/30702982/ Pre-Sleep Protein: https://www.mdpi.com/2072-6643/8/12/763 https://pubmed.ncbi.nlm.nih.gov/29764464/ https://pubmed.ncbi.nlm.nih.gov/28515842/ Protein Safety: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 ------------------------------- Filmed by Jeff Nippard & Stephanie Buttermore Edited by Jeff Nippard ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher ------------------------------- 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). ------------------------------- 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.
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Coming back to these videos and then seeing Steph in the b-roll, my heart is broken for you. RIP
Youtube that's another cruel pull
I know this is a super old video at this point, but I recently got back into lifting about 3 months ago. I haven't lifted in about 15 years. I have been watching a ton of your videos and they have been super helpful for me. A lot of stuff I was told 20 years ago being debunked. This answered a lot of my questions. Thank you!
Life doesn’t have to feel heavy. I didn’t know that until I applied what Testosterone Unchained teaches.
The timing aspect is something I hadn't considered as much. This video is super informative! I'm going to try and spread my protein intake more evenly throughout the day. I'm curious if the HermQ programs take this into account?
I will say, when I began lifting, I was eating 125g of protein per day. When I increased to around 200g, I in fact, began growing. . . WAY MORE. I’m nearing my goal, and it’s thanks to Jeff, RP, MP, and YouTube guys who put in work and experience. Thank you Jeff, this is research is invaluable
Why you’re sharing so much value??!!!! You’re channel is way better than many channels COMBINED! I’m truly grateful for your work and education of this channel
I'm so lucky I found this channel. 😊
Two years later I am seeing this for the first time. Well done. Direct and to the point. Thank You!
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) Note from ME: Some studies suggest that high protein intake (>1g/lb) can cause kidney conditions such as proteinuria, albuminuria, reduced filtration, or CKD, and there exists correlation between obesity and other health problems and high protein intake. Keep in mind that although there are not enough studies on the topic as of now, the NIH and other reputable organizations typically recommend AGAINST high protein diets. 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)
Amazing video I loved how each argument is supported by a recent study while keeping it concise and appealing. Keep up the good work !
Hands down the best informative 10 min video I have came across in the Social Media. Thank you for your time and effort making this great content for us!
Recently discovered your channel. I appreciate the work you've done to really streamline fitness elements and all of its components to the public.
This is my favorite channel on these topics for sure. LOVE a science based conclusion and a very direct and clear presentation. Good job man
So clearly laid out and so well produced. Bravo!
Couldn't be more impressed and grateful for not just excellent, well-sourced info, but so well conveyed without ego or time wasting. Thank you!
I eat whatever my parents make
Not one piece of bro science. Just a comparison of peer reviewed articles, AND you managed to make it interesting!!! Excellent video from start to finish man.
That intro was freaking hilarious 😂
I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.