Are We ALL Undereating Protein? (Menno Vs Milo)

Summary

In this video, the narrator critiques the recent debate around protein intake for muscle growth, particularly the conflicting conclusions from two key meta-analyses. While a 2018 study suggests 1.6g per kg of body weight is optimal, a newer study pushes for higher intake levels, up to 3.1g. The narrator argues that the latter study suffers from methodological flaws and emphasizes that proper training and overall food intake are far more important than obsessing over protein numbers. The video concludes that individual experimentation with diet and training should take precedence over rigid adherence to protein targets.

Takeaways

• 😀 The Morton study (2018) has long been the gold standard for protein recommendations, suggesting 1.6g of protein per kg of body weight as the optimal intake for muscle growth.
• 😀 A new meta-analysis, referenced by Milo, suggests protein intake benefits might extend up to 3.1g per kg, but the study is criticized for methodological flaws.
• 😀 Meta-analysis is considered the gold standard of scientific research, but it’s crucial to ensure the studies included are of high quality to avoid 'garbage in, garbage out' results.
• 😀 The Tagawa study, which suggests higher protein intake, is criticized for including studies with durations as short as two weeks, which is insufficient to gauge muscle growth accurately.
• 😀 The Tagawa study did not control for calories or meal frequency, which makes it difficult to determine if the higher protein intake or just more food overall contributed to muscle gains.
• 😀 The data from the Tagawa study was not transparently reported, which limits the ability to critically evaluate its conclusions.
• 😀 Research has shown that protein intake above 1.6g per kg does not lead to significantly greater muscle gains, reinforcing that more protein isn’t always better.
• 😀 Training quality and effort are far more important than obsessing over exact protein intake. Progress in the gym is driven by consistency and proper training, not just protein consumption.
• 😀 Protein intake beyond 1.6g per kg is only likely to benefit very specific cases, such as individuals cutting body fat, older individuals, or those on anabolic steroids.
• 😀 The speaker shares personal experience, mentioning they do not track protein anymore and still see muscle growth, arguing that many are overly anxious about protein intake.
• 😀 The speaker urges Milo and Renaissance Periodization to avoid clickbait and misleading information, as credibility is hard to regain once lost.

Q & A

What is the key controversy discussed in the video regarding protein intake for muscle growth?

The key controversy is whether higher protein intakes, beyond the traditional recommendation of 1.6–2.2 grams per kilogram of body weight, can offer significant benefits for muscle growth. The video discusses conflicting views, with one side supporting higher protein intake and the other questioning its necessity.

What are the key studies referenced in the video, and what do they suggest about protein intake?

The video references two major studies: the Morton study (2018), which found no significant benefit in protein intake above 1.6 grams per kilogram, and the Tagawa meta-analysis, which suggests that protein intake could be beneficial up to 3.1 grams per kilogram. However, the video critiques the Tagawa study for its flaws, such as including short-duration studies and failing to control for calorie intake.

Why is the Tagawa meta-analysis considered problematic?

The Tagawa meta-analysis is criticized for several issues: it includes studies with durations as short as two weeks, doesn't control for total caloric intake, and fails to report effect sizes or raw data. These flaws reduce the reliability of its conclusions, especially regarding the benefit of very high protein intake.

What is the critique of using theoretical models in the Tagawa study?

The critique is that the Tagawa study relies on theoretical models, which only show hypothetical trends based on the data, rather than presenting actual experimental results. This lack of transparency makes it difficult to trust the conclusions drawn from the study.

How does the video suggest that protein intake is often overstated in importance for muscle gain?

The video argues that protein intake is often overstated because training quality, intensity, and consistency are much more important factors for muscle gain. It emphasizes that many people place too much focus on hitting specific protein numbers instead of prioritizing their training regimen.

What is the significance of not tracking protein or calories, according to the video?

The video suggests that for most people, tracking protein and calories is not necessary for muscle growth, as long as protein intake is within a reasonable range. The focus should be on training quality and consistency. Personal experimentation is also recommended, as some individuals find that higher protein works better for them even if the science doesn't fully support it.

Why is there a discussion of clickbait and credibility in the context of the protein debate?

The video critiques influencers like Milo for possibly promoting controversial or poorly conducted studies for the sake of clicks and views. The video stresses the importance of maintaining credibility in the fitness community and warns against sacrificing it for short-term attention.

What role does total caloric intake play in the debate about protein intake?

Total caloric intake plays a crucial role because increasing protein often leads to an increase in overall food consumption, which can contribute to muscle growth. The video criticizes studies that don't control for calories, as this makes it unclear whether muscle growth is due to protein alone or the overall increase in food intake.

What is the video’s perspective on the relationship between protein intake and training?

The video emphasizes that training is far more important than obsessing over protein intake. While protein is necessary for muscle growth, it's not the most critical factor. The video suggests that people should focus on the quality of their training — such as effort, technique, and programming — rather than fixating on exact protein targets.

How does the video suggest individuals can determine their optimal protein intake?

The video suggests that individuals should experiment with their protein intake to find what works best for them personally. While general guidelines exist, the ideal protein intake may vary depending on factors like body type, goals, and dietary preferences. Experimentation is encouraged, especially if someone has specific needs, such as being vegan or older.