hey folks DrMike here for Renaissance periodization Fitness myth Fitness myths Fitness myths series number seven extra protein has to be better yes that is a myth we'll talk about the claim reasoning of why it's wrong grains of Truth and best practices as always so here's kind of the nature of the claim two claims in here really one claim is that eating a gram per pound of protein per day is good 1. 25 grams per pound is better 1. 5 grams per pound is better still and if you're super hardcore iron Warrior is going to square but the algorithm doesn't like to do this early um two grams per pound brother two and a half I'm at three you eating four grams per pound yet I'm at nine grams per pound bro I'd like to see someone try that now myth part number two uh is that natties they do a gram per pound because they're pathetic and small but if you're enhanced you're in the iron Legion and more is better more protein for enhanced you earned it brother you earned it with that stick of the needle so here is why this is wrong and it's a couple points first nearly all data on Naturals illustrates that a gram per pound of protein is usually Overkill in almost every case Okay growth tops out at just below a gram per pound per day so there are people who are very smart who make a serious critique even at the gr per pound number being too high okay so and if you look at the data yeah they're probably right now in some extreme cases pre-contest last 3 weeks for Naturals 1.
25 grams per pound can show marginal benefits but most people are not in that extreme Case by a long shot so if you're not in that extreme case it really is difficult to figure out why you're eating more protein than that now here's one anti-hunger effects can be a thing protein is demonstrate anti-hunger effects I sometimes on Fat Loss diets eat a little bit more protein than a gram per pound for those effects but those top out at prettyy close to the same level sure as hell isn't two grams per pound it's maybe 1. 25 to 1. 5 at most adding more protein than that doesn't really do a whole lot of anti-hunger stuff and if you eat more like fibrous green veggies that has a huge anti-hunger effect for the same calories way more than eating extra protein hat tip to mano henselman for that uh really awesome insight and if you don't follow Mano on every possible social media you should he's brilliant and one of my very good friends and also he is like from the Netherland so he kind of talks like this which I think is great is amazing and I butchered the Euro accent just for you Mano lastly gear anabolic steroids of various kinds and other performance enhancing substances uh they increase feed efficiency which means that for the same amount of protein more of it goes to the muscle to grow which if you're keeping track of this at home that actually might mean you need less protein with gear right so with normal levels of protein same as you were taking in as an Addie you you should be growing just fine with gear right now maybe you can benefit from a little bit more protein as an enhanced person but really the big cap on that usually isn't protein it's calories so you keep your protein the same up your carbs like crazy keep your fats normal and that's really how to eat on gear versus off so the whole more protein for gear people uh maybe there's some research that's going to come up eventually that says oh yeah actually if you do eat way more protein on gear it works and on Theory and on on practical observation it seems to not make any damn sense at all now what are some grains of truth because this isn't all wrong it's just mostly wrong as with almost every myth there is a chance that some gear protocols can benefit from 1.
25 to 1. 5 grams of protein per pound per day but two grams which a lot of bodybuilders eat like they weigh 200 pounds they eat 400 grams of protein legit people do that um man it strains the imagination as to why and how that would be optimal especially knowing that you're decreasing carbs and fats to do that carbs or fats are anabolic fuck specifically carbs especially above a certain range and especially if protein's already met and it is right next individual variation some folks may actually benefit from more protein than others some may be able to get away with less so if as an individual you benefit from more I'm not going to you know uh get in your way and maybe eating more protein is actually a good thing for you and if you want to cover your bases that's totally cool so if you don't have to reduce fats to below Optimum and if you don't have to mess with your carbs you have plenty of calories if you want to up the protein a little bit like 1. 25 grams per pound per day just to make sure you're getting enough so you don't have to worry about protein quality and digestability or the idea that you may be an outlier and you need more protein 1.
25 grams of protein per pound per day is almost certainly going to cover you in damn near every case so it's cool to cover your bases and that makes some sense so you know I'll have every now and again on my social media I'll post my diet and someone's like you're eating more than a gram of protein per pound per day idiot how dare you it's nothing magical happens if you eat more than that and if you want to cover your base this is totally cool the opposite of magic happens when you eat like 1. 5 1. 75 2 gram per pound per day and then it's the real question is what are you trading off for that the answer is tons of fats and tons of carbs which at that level of nutrient intake may actually be more beneficial to increase then protein right so what are the best practices here what is the take-home message eat around a gram of protein per pound per day in almost every case by the way if you're vegan a vegetarian you need less probably one and a half times as much it covers your B gr per pound uh I wouldn't recommend getting Sly and eating less every now and again someone's like hey like can I eat 7 and still grow and I'm like really and they're like protein's expensive and I'm like man you know if you're that financially constrained having a serious hobby of being a bodybuilder and spending a ton of time on social media talking to people that just seems like an interesting use of your time like if you're really uh that financially constrained which I have been many times you work on increasing your career getting to a place where you can make more money so then you can finally bodybuild properly awful awful awful value judgment take that for what it is and yeah yeah you can probably can grow on 085 just fine but especially if you're not financially constrained uh eat a gram per pound and you won't have to worry about making you're that your bases aren't covered you at least aren't going to be spending a ton of time training and recovering and sleeping and not getting gains or getting crappy gains and wondering man is it really the protein because like if you're eating under a gr per pound yeah there's a very decent chance that it is you don't want to have to worry about that and that marginal incre increase in the amount of protein is usually so cheap it's not worth worrying about now if you are over 20% fat can you scale that to lean body mass a gram per pound per day of body mass instead of that doing lean body mass so if you're like 300 lounds and only really you know 180 of that is muscle do you have to eat 300 grams of protein per day the answer is probably not uh you can absolutely eat 180 grams of protein per day and probably have all your bases covered for an anti-hunger effect though I would probably go somewhere between those two values so 300 180 maybe 230 240 grams of protein is probably a good thing the rest fat and carbs so that's my personal advice there lastly try eating 1.
5 grams of protein per pound per day if you really think you may be able to benefit former protein if you have this suspicion for six-month period do this and check to see how your results are if your results are notably better drop to 1. 25 grams per pound and see if you can replicate those notable results if those results are no different than usual at 1. 5 or 1.
