The Smartest Way To Use Protein To Build Muscle (Science Explained)
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Published 2022-04-07
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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?
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Sources:
Daily Protein Intake:
pubmed.ncbi.nlm.nih.gov/26960445/
pubmed.ncbi.nlm.nih.gov/28698222/
pubmed.ncbi.nlm.nih.gov/29182451/
How Much Protein Can You Absorb in a Single Meal?
www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
How Much Protein Can You Use in a Single Meal?
pubmed.ncbi.nlm.nih.gov/19056590/
pubmed.ncbi.nlm.nih.gov/24257722/
pubmed.ncbi.nlm.nih.gov/27511985/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4675798/
Protein Quality:
pubmed.ncbi.nlm.nih.gov/28534027/
pubmed.ncbi.nlm.nih.gov/28382889/
Peri-Workout Protein:
pubmed.ncbi.nlm.nih.gov/30702982/
Pre-Sleep Protein:
www.mdpi.com/2072-6643/8/12/763
pubmed.ncbi.nlm.nih.gov/29764464/
pubmed.ncbi.nlm.nih.gov/28515842/
Protein Safety:
jissn.biomedcentral.com/articles/10.1186/s12970-01…
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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard
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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).
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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.
All Comments (21)
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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!
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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.
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Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff
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Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.
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Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!
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I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!
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Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏
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Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you
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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!
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Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.
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I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on Youtube.
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Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.
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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.
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You explained everything very well
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I love that you're a one in a million type of guy. The fact that you don't use your ego to answer anything, your info is properly cited, you use case study reports are all the reasons that I digesting your videos. If everyone took the time to distribute information the RIGHT way, the world would operate and develop at a faster pace.
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I really appreciate the facts and production of your videos. No flash- no sound effect overkill. And well placed/executed humour.
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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!!
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I really appreciate how well researched you are and how often you cite studies. It's a personal pet peeve of mine when people with a large platform give health advice without citing reputable scientific sources.
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Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!
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I've watched a few different channels on health and fitness. This is by far one of the best. Seems credible, good pacing, good tone. I also love how relaxed the explanations are. Some channels just say do this because nothing else will work for you. The way you explain it is much more realistic. Thanks for your time and efforts. Subscribed.
