How much protein you need [for muscle growth and recovery]? What is the
optimal dose? So many people get this
wrong because there's a trick to it -we
are going to solve it starting right now!
What is going on my name is David Barr [CSCS, CISSN, RSCC]
if you're looking to get bigger faster
stronger, get leaner, go longer hit that
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you don't miss the latest tips and
tricks. Today we're talking everybody's
favorite topic protein protein timing
dosing all that kind of thing today we
are actually focusing on the dosing
acute dosing not the dosing over the
course of a day but how much protein you
need how much is optimal to stimulate
maximal protein synthesis that's that
growth, adaptation, recovery response that
we're all after how much protein do we
need to optimize that effect real quick
if you're a subscriber stay tuned to the end, I
got your next step to optimize your
muscle growth and fat loss I was so into
this answer that I actually picked on my
life moved to Texas to study muscle
protein synthesis figure out the optimal
dose of protein nutrient timing all of
that kind of thing and it was actually
one of my mentors dr. Kevin Tipton
recently published a study showing that
if you're using whole body workouts you
actually need more protein to optimize
that protein synthetic response so go up
to 30 40 grams whey protein is going to
be what you're after if you're using
whole body workout now the trick to this
is one we would study muscle protein
synthesis we would have the subjects
fasted overnight so we'd have them stay
in a hospital wing overnight that way we
would control their feeding their timing
their sleeping all of that and it wasn't
a trick we weren't trying to skew the
data or anything like that it was just
to control the variables control as much
as possible because studying protein
synthesis is very tricky we have to
puncture arteries and infuse all kinds
of stuff it's potentially dangerous if
you don't know what you're doing which
is why we do in the hospital wing but
the key is we have to have the subjects
protein fasted so there is a baseline
there in a catabolic state when we start
again the key is to optimize protein
synthesis to control the variables
because the way we study protein
synthesis it's really insensitive
technique so you look at significant
findings statistically significant fine
and just not optimal because you need a
huge data set and it's again just not
really really sensitive so earlier
studies showing optimal dosing about 20
grams 25 grams but again keep in mind
that is not a sensitive measure so I
would have a minimum of 25 grams of fast
protein like a whey protein right upon
waking or if I am at a protein fasted
state like if I'm CrIT loading for
example after my workout the timing
doesn't matter I talked about this in
other videos a link to that in the top
right and the description but the trick
is if you're training whole body
workouts and your fasted you're going to
need a higher protein dose so I go with
a minimum of 30 grams because again it's
not a sensitive measure I never want to
go below the maximum dose and that's a
key that most people miss out on so if I
hit 20 25 grams based on the research
not knowing that hey if you're actually
training more you have more muscle mass
you're probably going to need more
protein right and that's exactly what
one of my lab mentor shows dr. Kevin
Tipton in his lab showed more muscle
being trained the more protein you're
going to need at a single dose but again
this is protein fasted so here's a trick
if you have consumed the meal of like
casein or like a steak or some slow
absorbing protein slow digesting protein
having more protein within a few hours
isn't going in that ok this gets into
something called anabolic density I'll
talk about that in other videos I talked
about that my first two books called the
anabolic index and the reality is
proteins digest absorb at different
rates so that dosing is going to change
the dosing to optimize your protein
synthetic response I don't see people
talk about this and that's a problem
because it means we're not optimizing
our protein dosing so real quick I want
to hear from you what type of protein
dosing are using how much are you having
per serving how much you having per day
let me know in the comments below
here's a bonus tip for you talk about
this in my first textbook chapter
co-authored with dr. Josh gauger great
textbook doctors Lonny Lowery Joey
Antonio vias ascend Fame I don't make
any money off this but this is a great
resource the idea of using leucine that
nutraceutical effect of leucine to
optimize muscle protein synthesis you
only need a couple grams to
but keep in mind though leucine is not
going to sustain muscle protein
synthesis it only starts it's like the
key turning the engine into a car
doesn't keep the car running right you
need the gas for that that's where the
rest of the amino acids come in the rest
of your essentials especially but the
leucine can kick off muscle protein
synthesis a couple grams of leucine
you'll be fine
check out the BCA video I did
branched-chain amino acids I'll link to
that in the top right and the
description because right now people are
using the leucine and BCA's and they're
broken they just don't work as much as
we love them they just don't work so I
have three potential tips based on my
own lab research might help us fix that
so I've given you a lot of info here so
what's the summary how much protein do I
need well again it's going to depend on
the individual but you probably can't go
wrong if you're a healthy individual and
you're not in a caloric deficit so your
you caloric topping out 30 to 40 grams
at 40 grams at the high end if you are
protein fasted and you're doing a whole
body workout you're just going to need
more protein after that workout
otherwise 30 grams is fine if you have a
low and ballek density protein like a kc
you can go a little higher so 60 grams
is going to be fine
40 is going to be sufficient to actually
block the catabolism overnight again
late to my casein video in the top right
in the description if you're not using
kc is one of the most anabolic
supplements that we have people are just
not using enough SLO protein overnight
people think that nighttime sleep is our
most damp all the time that's a myth we
need to destroy that one so check out
the casein video for more on that so
here's your bonus tip not only do we
study people when their protein faster
but the other mistake people make is
that it's going to be about your total
protein intake per day so again if
you're an eclair ik deficit you're going
to need more total protein if you're
training whole body you're going to need
more short-term protein so again up to
about 40 grams but if you're just doing
regular you caloric diet your training
heavy focus more on your total daily
protein intake we'll talk about that in
other videos otherwise just make sure
you're not protein faceted feed
overnight with the casein whatever slow
protein you like and make sure you're
not fasting for too long in the morning
other than crit loading which we talked
about in other videos
so there is your protein dose all 30 to
40 grams but focus on that long-term
dosing thanks for watching, I'm David
Barr, until next time Raise the Barr
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