TOP 7 PROTEIN Mistakes that YOU Might be Making...

Summary

In this video, Dr. Mil Wolf, a sports science expert, debunks seven common protein intake myths for muscle growth. He explains the optimal protein intake is 1.6g per kg of body weight daily, dismissing the idea of a limited protein intake per meal. He advises on the benefits of late-day protein meals for overnight muscle growth and emphasizes the importance of consistency in protein consumption. Dr. Wolf also warns against the obsession with the anabolic window and the downsides of excessive protein intake, including cost and nutritional imbalances.

Takeaways

• 📊 The optimal protein intake for muscle growth is 1.6 grams of protein per kilogram of body weight per day, according to a meta-analysis by Morton and colleagues.
• 🍽️ Contrary to common belief, the body can efficiently use up to 100 grams of protein in a single meal for muscle growth, as shown by a study by Trolin and colleagues.
• 🌙 Having a larger protein intake late in the day, especially close to bedtime, may support muscle growth during sleep, based on the findings that protein intake can support muscle growth for at least 12 hours post-meal.
• 🔄 Consistency in daily protein intake is crucial for muscle growth, and beginners often lack this in their diets, which can hinder progress.
• 🕒 The 'anabolic window' concept, suggesting immediate protein intake post-workout for maximum muscle growth, is largely debunked, with total daily protein intake being more important.
• 💰 Consuming more protein than the recommended amount doesn't significantly enhance muscle growth but can lead to unnecessary expenditure and potential environmental impact.
• 🥜 Foods like peanut butter, while containing some protein, are not the most efficient sources due to their poor protein-to-calorie ratio.
• 🥗 It's important to balance protein intake with other nutrients like carbohydrates and fats, which also contribute to overall health.
• 🚫 Avoid the all-or-nothing mentality with protein intake; even one or two large meals can be beneficial if they help meet daily protein goals.
• 🥦 Be mindful of the opportunity cost of choosing protein sources that are high in calories but low in nutritional value, potentially missing out on healthier options.
• 📈 The overall message is to focus on total daily protein intake, timing of meals, and the quality of protein sources for effective muscle growth.

Q & A

What is the optimal protein intake for muscle growth according to the meta-regression by Morton and colleagues?

The optimal protein intake for muscle growth is 1.6 grams of protein per kilogram of body weight per day.

What does the study by Trolin and colleagues suggest about protein intake after a lifting session?

The study suggests that consuming 100 grams of protein in a single meal after a training session can be used by the body for muscle growth for at least 12 hours, contrary to the belief that the body can only use a limited amount of protein at once.

Why is it beneficial to have a larger protein feeding later in the day?

Having a larger protein feeding later in the day, particularly close to bedtime, may enhance muscle growth during sleep, as the body utilizes protein for muscle repair and growth for an extended period after consumption.

What is the importance of consistency in daily protein intake for muscle growth?

Consistency in daily protein intake is crucial because it ensures that the body receives an adequate amount of protein regularly, which is essential for optimal muscle growth and repair.

What is the 'anabolic window' and is it necessary for muscle growth?

The 'anabolic window' is the idea that muscles are more responsive to protein intake immediately after a training session. However, research suggests that the total daily protein intake is more important, and the anabolic window's impact on muscle hypertrophy is relatively small.

Why is it a mistake to consume more protein than necessary for muscle growth?

Consuming more protein than necessary does not significantly enhance muscle growth but can lead to increased costs and potentially unnecessary environmental impact due to overconsumption of protein sources.

What is the recommended protein to calorie ratio for effective muscle growth?

The script suggests that it's important to be mindful of the protein to calorie ratio, ensuring that the protein sources are not too calorie-dense, which can lead to excessive calorie intake and hinder muscle growth goals.

Why is peanut butter not considered an ideal protein source despite containing protein?

Peanut butter, while it does contain protein, has a poor protein to calorie ratio. It would require consuming over 1,000 calories to get 40 grams of protein from peanut butter, which is not efficient for muscle growth or calorie management.

How does the protein to energy ratio of full-fat yogurt compare to fat-free Greek yogurt?

Fat-free Greek yogurt is considered a better protein source due to its good protein to energy ratio. In contrast, full-fat yogurt often has a worse ratio, providing less protein per calorie.

What is the role of carbohydrates and fats in muscle growth when protein intake is already high?

When protein intake is already high, consuming fewer carbs and fats may lead to missing out on the health benefits they provide, such as fiber, vitamins, minerals, and antioxidants, which contribute positively to overall health.

What is the recommended approach to protein intake for those who struggle with consistency?

For those who struggle with consistency, it's suggested to make certain meals of the day more consistent in terms of protein intake, such as starting every morning with a protein-rich meal like overnight oats.

Outlines

00:00

💪 Common Protein Mistakes to Avoid

Dr. Mil Wolf, a PhD in sports science, discusses seven common protein intake mistakes that hinder muscle growth. He emphasizes the importance of consuming sufficient protein, highlighting a study by Morton and colleagues that suggests 1.6 grams of protein per kilogram of body weight per day as optimal. He debunks the myth that the body can only utilize a limited amount of protein per meal for muscle growth, citing a study by Trolin and colleagues. The study shows that consuming 100 grams of protein in a single meal can support muscle growth for up to 12 hours. Dr. Wolf advises focusing on total daily protein intake rather than meal frequency and timing.

05:01

⏰ Timing and Consistency in Protein Intake

Dr. Wolf discusses the importance of meal timing and consistency in protein intake. He mentions the benefit of having a larger protein meal later in the day to support muscle growth during sleep. A study by Trolin and colleagues suggests that protein consumed before sleep can be used for muscle growth for at least 12 hours. Dr. Wolf recommends having a consistent protein source in each meal and suggests starting the day with protein-rich options like overnight oats. He stresses the importance of maintaining a consistent protein intake daily, similar to exercise routines.

📅 The Anabolic Window Myth

Dr. Wolf addresses the myth of the anabolic window, which suggests that protein intake immediately around training sessions significantly boosts muscle growth. He references a review by Schoenfeld and colleagues, which indicates that total daily protein intake is far more important than protein timing. The anabolic effect of a meal can last up to 6 hours or longer, and as long as protein is consumed within a few hours before or after training, there is no need to stress about immediate post-exercise protein consumption.

🔢 Overconsumption of Protein

Dr. Wolf discusses the mistake of consuming more protein than necessary. He explains that while overconsumption won't harm muscle growth, it can be costly and lead to missing out on other nutrients found in carbohydrate and fat sources. He critiques the 1 gram of protein per pound of body weight rule, stating that the optimal intake is closer to 1.6 grams per kilogram of body weight. Excess protein can lead to reduced intake of fiber, phytonutrients, and other beneficial components from fruits and vegetables.

🥜 Misconceptions About Protein Sources

Dr. Wolf debunks the misconception that foods like peanut butter are efficient protein sources. He explains that while peanut butter contains protein, its protein-to-calorie ratio is poor, making it an inefficient source if trying to meet protein needs without excessive calorie intake. He advises choosing protein sources with better protein-to-calorie ratios, such as low-fat Greek yogurt, especially important during calorie-restricted diets (cutting).

🏋️‍♂️ Conclusion and Call to Action

Dr. Wolf concludes by summarizing the seven common protein intake mistakes and reiterating the importance of focusing on total daily protein intake, consistent protein consumption, and selecting efficient protein sources. He invites viewers to like, comment, and subscribe to his channel for more myth-busting and research-based content. Dr. Wolf also promotes his coaching services for personalized training and diet plans.

Keywords

💡Protein Intake

Protein intake refers to the amount of protein one consumes daily, which is crucial for muscle growth and repair. In the video's theme, it is emphasized that having an optimal protein intake of 1.6 grams per kilogram of body weight per day is key for maximizing muscle hypertrophy. The script discusses common mistakes people make regarding protein intake, such as not consuming enough or being misled by the belief that there's a limited amount the body can utilize in a single meal.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size through growth, which is the primary goal for many individuals engaging in strength training. The video explains how protein intake directly impacts hypertrophy, with a meta-regression study by Morton and colleagues suggesting the optimal protein intake for those who lift weights.

💡Mistake

Throughout the script, several 'mistakes' are identified that people make regarding protein consumption for muscle growth. These mistakes include not consuming enough protein, believing in a limited protein utilization per meal, and misunderstanding the importance of the timing of protein intake around workouts. Each mistake is addressed with scientific evidence to debunk common myths and provide guidance.

💡Anabolic Window

The anabolic window refers to a specific time period post-workout when it was once believed that protein intake was most effective for muscle growth. The video, however, cites research that suggests total daily protein intake is more important than timing, indicating that the anabolic window may not be as critical as previously thought.

💡Meal Frequency

Meal frequency is the number of meals a person eats throughout the day. The script challenges the common belief that one must consume multiple meals with high protein content to maximize muscle growth, suggesting instead that total daily protein intake is what matters, even if it's consumed in fewer, larger meals.

💡Protein Threshold

The protein threshold concept discussed in the video refers to the maximum amount of protein the body can utilize for muscle growth in a single meal. Research by trolin and colleagues indicates that the body can effectively use 100 grams of protein after a workout for muscle growth for at least 12 hours, debunking the myth of a limited threshold.

💡Consistency

Consistency in protein intake is highlighted as essential for muscle growth. The video points out that beginners often lack consistency in ensuring each meal contains a protein source, which is necessary for optimal muscle development. Consistency is compared to the importance of regular exercise for achieving long-term goals.

💡Overconsumption

Overconsumption of protein is mentioned as a potential issue, where people might consume more protein than necessary for muscle growth. The video explains that while this won't hinder muscle growth, it could lead to unnecessary expenditure and a less balanced diet due to the exclusion of other nutrient-dense foods.

💡Nutrient Timing

Nutrient timing is the strategy of consuming nutrients at specific times to optimize training effects. The script suggests that while immediate post-workout nutrition was once thought to be crucial, the evidence indicates that as long as protein is consumed within a few hours before or after a workout, the impact on muscle growth is minimal.

💡Protein Sources

Protein sources are the foods from which one derives protein. The video discusses the importance of being mindful of the protein-to-calorie ratio in food choices, using peanut butter as an example of a food that is not an efficient source of protein due to its high calorie content relative to the amount of protein it provides.

💡Optimal Protein Intake

Optimal protein intake is the amount of protein that research suggests is most beneficial for muscle growth. The video defines this as 1.6 grams of protein per kilogram of body weight per day, based on a meta-regression analysis, and contrasts it with the higher, less efficient 1 gram per pound recommendation.

Highlights

Dr. Mil Wolf, PhD in sports science, discusses common protein mistakes and how to fix them.

Mistake 1: Not having enough protein, with 1.6 grams of protein per kilogram of body weight per day being optimal.

Morton and colleagues published a meta-regression on optimal protein intake for hypertrophy.

Mistake 2: Believing the body can only use a limited amount of protein per meal for muscle growth.

Trolin and colleagues' study shows that consuming 100 grams of protein post-workout benefits muscle growth for at least 12 hours.

Mistake 3: Having the last meal of the day too early, suggesting a larger protein feeding close to bedtime may enhance muscle growth.

Mistake 4: Lack of consistency in daily protein intake and ensuring each meal has a protein source.

Consistent meal planning, such as using milk and whey protein for breakfast or chicken for lunch, can help meet protein goals.

Mistake 5: Obsessing over the anabolic window, with evidence showing it is relatively insignificant compared to total daily protein intake.

Research shows the anabolic effect of a meal can last up to 6 hours, and sometimes longer.

Mistake 6: Consuming more protein than necessary, which can be costly and reduce intake of other essential nutrients.

The 1 gram of protein per pound rule is higher than needed for optimal muscle growth.

Excessive protein can lead to reduced intake of fiber-rich foods like fruits and vegetables, which are important for overall health.

Mistake 7: Misunderstanding certain foods, like peanut butter, as optimal protein sources due to poor protein-to-calorie ratios.

Full-fat yogurt has a worse protein-to-energy ratio compared to low-fat or fat-free Greek yogurt.

The importance of monitoring protein-to-calorie ratios, especially during a calorie deficit.

Transcripts

if you're looking to maximize muscle

growth avoid these seven protein

mistakes welcome back Dr mil wolf today

PhD in sports science distant relative

of Albert Einstein with whom I have

three things in common first we're both

obsessed with physiques two great hair

and three we're both scientists without

further Ado let me explain some of the

most common protein mistakes I see being

made and how to fix them first and this

is a common mistake more so in beginner

is just not having enough protein

there's a lot of confusion out there

around how much protein you need and I

think a lot of beginners are reluctant

initially to get their protein in and

how much protein do you need well a met

regression on the effects of protein

intake and people who lift and how it

impacts their hypertrophy was published

by Morton and colleagues when looking at

a variety of studies this was the

optimal protein intake 1.6 g of protein

per kilogram of body weight per day so

if you're currently having less protein

than this there's a good chance you'll

see more muscle growth by getting your

protein intake up to 1.6 g of protein

per kilogram of body weight per day the

next big mistake that is still super

common in the fitness industry is

thinking that your body can only use so

much protein in a single meal for muscle

growth and this leads to people thinking

they need to have at least four meals

per day with a lot of protein each to

maximize muscle growth because if they

sit down and have too much protein all

at once your body just wastes it and and

that's just not true in fact a recent

study by trolin and colleagues actually

compared having 25 g of protein to

having 100 g of protein right after a

lifting session and how your body uses

that protein and in contrast to what a

lot of people think when consuming a 100

g of protein in a single meal after a

training session your body actually used

that protein for muscle growth for at

least 12 hours after that meal and if

you look at how much of that protein

your body just oxidized or essentially

burnt off it wasn't very much so don't

approach your protein intake with this

All or Nothing mentality just because

you can't have three or four meals per

day with lots of protein in it still try

to hit your total daily protein intake

even if that means having one or two

really large protein feedings that is

still going to be better for muscle

growth than falling short of your total

daily protein goal and don't think that

your body can only use so much protein

in a single meal for muscle growth that

threshold for how much protein your body

can use at once for muscle growth is

going to be higher than anything you'll

ever practically actually do that is

unless you fast for like 5 days of the

week which I wouldn't recommend for

muscle growth and since we're talking

about fasting let me give you mistake

number three and that's having your last

meal within the day very early so we

just spoke about a study by Trine

colleagues where they looked at the time

course of muscle growth after having 100

grams of protein at once and indeed it

seemed like your body uses protein for

at least 12 hours after a big meal after

a training session in this case for

muscle growth and so when might this be

useful well when you're sleeping right

because you're asleep you're not having

any additional meals and so by having a

bigger protein feeding as late as

possible in the day you may actually see

more muscle growth by essentially

growing in your sleep and while there's

not a ton of evidence out there yet I

think it's a kind of neutral to positive

effect strategy where as long as you're

hitting your total daily protein intake

I think having a larger protein feeding

later in the day and just making sure

that it's happening ideally as close to

sleep as you can get away with without

it impacting your sleep is at the very

least not going to harm your muscle

growth and I suspect may actually cause

you to grow more muscle so try having a

larger protein feeding say between 40

and 60 G for most people as close to

bedtime as possible the next mistake is

a big one in beginners and that's a lack

of consistency in getting your protein

in dayto day alongside insufficient

focus on getting your daily protein

intake high enough I see a lot of

beginners not have a ton of consistency

in making sure that each of your meals

has a protein source for most people

unless you specifically focus on having

a protein Source in each of your meals

say one for breakfast one for lunch one

for dinner it can get quite challenging

to get sufficient protein in each meal

to be optimal for muscle growth for

example for breakfast you might want to

use milk and weigh protein as part of

your overnight oats maybe for lunch you

use chicken and made for dinner you use

some beef just thinking about how to get

protein in whether you're a vegan you're

an omnivore you're anything else is

helpful in making sure that you get

protein in day-to-day consistently and

if you struggle one huge thing beginers

don't do that they may want to consider

is just making certain meals of the day

more consistent day-to-day for example

starting every morning off with

overnight oats ultimately just like with

exercise it's all about consistency just

because you have a lot of protein in one

day doesn't mean much if the rest of the

week you're not being consistent next up

is a mistake that used to be huge in the

fitness industry and that was being

obsessed with the anabolic window the

anabolic window was essentially the idea

that your muscles are very responsive to

protein intake around the training

session and that this will boost muscle

growth tremendously well what does the

evidence actually say about the anabolic

window the idea that you need to have

protein close to a session or even

immediately after a session to maximize

muscle growth well a review paper by

show fing colleagues said the following

based on current evidence it appears

clear that any effect of protein timing

on muscle hypertrophy if in fact there

is one is relatively small total daily

protein intake is by far the most

important factor in promoting exercise

induced muscle development research

shows that the anabolic effect of an

individual mixed meal lasts up to 6

hours and in fact like I just mentioned

that study by trollman colleagues shows

it can actually last longer than that

thus provided that such a meal is

consumed within about 3 to 4 hours prior

to a workout or possibly even longer

depending on the size of the meal the

need for immediate post exercise

nutrient consumption is Abit to make a

long story short as long as you're not

training fasted in the morning and not

having protein for hour hours afterwards

and you've had some protein in the past

few hours before a session or you're

having some protein in the past couple

hours after the session you likely don't

need to worry about the anabolic window

whatsoever the next protein mistake is a

really common one and that's having more

protein than you actually need now this

is an odd one because having more

protein than you actually need isn't

really going to cost you much muscle

growth however it is going to cost you

in terms of how much money you spend and

potentially cause a bit more pollution

than might be warranted the reason this

is common is because people use for

example the 1 g of protein per pound

rule this is actually quite a bit higher

than the protein requirement for maximum

muscle growth I mentioned earlier in

this video 1 G per pound is about 2.2 G

per kilog versus 1.6 being ideal so

there's a whole 0.6 g of protein per

kilogram of body weight between those

two that isn't necessarily helping with

muscle growth so while the 1 G per pound

rule is certainly convenient it is

actually causing you to consume more

protein than is beneficial

and might be costing you in terms of

your wallet there is also a slight

downside to having more protein than you

need to in the sense that if you're

having more protein you're having fewer

carbs and fats and a lot of carb sources

especially have a lot of fiber like for

example fruits vegetables Etc they also

bring you a lot of phytonutrients

vitamins minerals antioxidants all of

which do contribute positively towards

your health in the meantime these

protein sources when you're already

having this much protein they don't

really do anything positive or negative

for your health and so you're missing

out on the opportunity cost of having

more fruits and vegetables in your diet

so between costing you more and making

you miss out on having more nutritious

Foods within your diet I think having

too much protein is probably a mistake

and the final myth and this is still

somewhat common more so in the general

population is thinking that peanut

butter for example is really a protein

Source now in the strictest way it is a

protein Source it does have some protein

it has more protein than many other

foods but if you actually look look at

the protein to calorie ratio it's pretty

poor for example for you to get 40 g of

protein from peanut butter in a single

Meal which 40 G is something you might

want to aim for in a lot of meals for

protein intake that would take you over

1,000 calories for most people they

can't afford to have 1,000 plus calories

in a meal without that making them go

substantially over their daily calorie

intake goal can you enjoy peanut butter

in your diet absolutely but just be

clear that it's not the best protein

source of all time and by the way this

applies to other Foods too for example

Le why fat-free Greek yogurt can be a

great protein source with a good protein

to energy ratio a full fat yogurt on the

other hand often has a far worse protein

to energy ratio so always try and stay

mindful of how many calories does this

food have versus how much protein it

gives you this is especially important

during a cut and maybe less so important

during a bulk those are seven mistakes I

commonly see being made when it comes to

protein intake guys if you enjoyed the

video please comment like subscribe if

you want to see me break down any more

myths or talk about any more research

leave a comment down below and I'll get

to it in the meantime if you want

coaching consider checking out my

website somewhere above here for me to

coach you in your training and diet

thank you for your time I hope you

enjoyed the video and I'll will see you

next time peace