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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Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.
Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!
I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!
Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff
Great stuff. EVERY beginner lifter should watch this. First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!
Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.
This is so hot.
I eat whatever my parents make
- Bulking & Recomp: 1.6-2.2g / kg - Cutting: 1.8-2.7g / kg Higher end if lean + train hard, lower if - Best 3-5 meals/day - High protein is not detrimental These tips are negligible if daily protein intake is hit: - Consuming >40g of (casein) protein before bed is good - Can effectively absorb 50-70g protein per meal Vegan stuff: - Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily - Vegan lifters should aim for higher-end of protein ranges
Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!
I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.
hey jeff, been vegan for a long while, been lifting even longer.... really appreciate you including the vegan info. you really have one hell of a solid science based channel, thanks for what you do man
Life doesn’t have to feel heavy. I didn’t know that until I applied what Testosterone Unchained teaches.
This content is absolutely complete and, so far, scientifically accurate. I’m a doctor and I’ve been training and studying nutrition and exercise for a while now, and this is one of the best videos I’ve seen about this topic. Our body makes the most of protein when we get it steadily throughout the day, so in a three-meal day, it would be better to adjust the scheme to a regular intake value (e.g 40g protein per meal 3 times vs. 100g one meal and 10g the other two). Really good video. PS: sorry about my English. Not my mother language.
Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.
Hi Jeff! I don’t ever post comments on videos, but I would like to thank you so much for providing such quality information for free. You got me into fitness 3 years ago with the technique tuesday and fundamentals series. You’re a real G man. Love ya
This is THE most helpful, well made video on the internet based on pro science and not on any bro science, Nippard, u dont know how many people u r helping through this ...Thanks a lot ...LOVE from India❤
Jeff, you are smashing it. As a UK-based surgeon, researcher and weightlifting enthusiast, I have searched far and wide for someone offering highly practical content fully backed with referenced peer-reviewed studies and presented in a captivating format. I think you standalone at the centre of that Venn diagram; best strength and fitness channel on YouTube hands down.
You explained everything very well
The quality of content you make is remarkable. This is so informative, so easily digestible, and understandable even for those of us without a background in science. Protein is one of those things that always gives me a headache - so much conflicting info! Thank you for this, Jeff!