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Is High Protein a Waste? (Mike Israetel Vid)

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pubmed.ncbi.nlm.nih.gov

Influence of protein intake and training status on nitrogen balance and lean body mass - PubMed

The present study examined the effects of training status (endurance exercise or body building) on nitrogen balance, body composition, and urea excretion during periods of habitual and altered protein intakes. Experiments were performed on six elite bodybuilders, six elite endurance athletes...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

pubmed.ncbi.nlm.nih.gov

Protein and amino acid metabolism during and after exercise and the effects of nutrition - PubMed

Sustained dynamic exercise stimulates amino acid oxidation, chiefly of the branched-chain amino acids, and ammonia production in proportion to exercise intensity; if the exercise is intense enough, there is a net loss of muscle protein (as a result of decreased protein synthesis, increased...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

pubmed.ncbi.nlm.nih.gov

The role of protein in weight loss and maintenance - PubMed

Over the past 20 y, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations in energy metabolism, appetite, and energy intake. Recent evidence also...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males - PMC

The purpose of this investigation was to determine the effects of a high protein diet over a one-year period. Fourteen healthy resistance-trained men completed the study (mean ± SD; age 26.3 ± 3.9 yr; height 178.5 ± 8.4 cm; and average years of ...
www.ncbi.nlm.nih.gov www.ncbi.nlm.nih.gov

All of these studies courtesy of @malfeasance from another thread
 
High level is 2.2g per kg... so someone like me at 110 kilos, would need only 242 grams of protein per day, which comes out to 1g per lb. Basically what both videos are saying above lol.
 
I'm looking into Patrick Tuor, who puts his athletes on super-high carbs, but lower protein levels compared to other bodybuilders who are eating like 400 grams a day.
 
Define a waste?

Does eating more build more muscle? Prob not past a point. This number seems to hover around 1 g per lb of body weight or 0.8 g per lb of lean mass.

Does protein have a higher thermic effect of food vs carbs and fats? Yup. Want to eat more food for less calories, then a high protein diet is the way to go. From Diet induced thermogenesis

Reported thermic effect of food (TEF) values for separate nutrients are 0 to 3% for fat, 5 to 10% for carbohydrate, 20 to 30% for protein.

So eating 100 calories of protein nets you a total of 70 - 80 calories, 100 calories of fat 97 calories, 100 calories of carbs 90 - 95.

Plus protein is the most satiating macronutrient. Some theories as to why are stated in this paper: A high-protein diet for reducing body fat: mechanisms and possible caveats

TLDR: Protein has the best thermic effect of food and makes you feel full more than other macronutrients, I doubt eating a super high protein diet (> 1 gram / lb of bodyweight) helps you build more muscle, just easier to stay lean.
 
Someguy22 said:
Define a waste?

Does eating more build more muscle? Prob not past a point. This number seems to hover around 1 g per lb of body weight or 0.8 g per lb of lean mass.

Does protein have a higher thermic effect of food vs carbs and fats? Yup. Want to eat more food for less calories, then a high protein diet is the way to go. From Diet induced thermogenesis

Reported thermic effect of food (TEF) values for separate nutrients are 0 to 3% for fat, 5 to 10% for carbohydrate, 20 to 30% for protein.

So eating 100 calories of protein nets you a total of 70 - 80 calories, 100 calories of fat 97 calories, 100 calories of carbs 90 - 95.

Plus protein is the most satiating macronutrient. Some theories as to why are stated in this paper: A high-protein diet for reducing body fat: mechanisms and possible caveats

TLDR: Protein has the best thermic effect of food and makes you feel full more than other macronutrients, I doubt eating a super high protein diet (> 1 gram / lb of bodyweight) helps you build more muscle, just easier to stay lean.
Click to expand...
I agree 100% with TEF and satiation effect (next to veggies), but this would probably be better in a cut, where you have a limited amount of calories, but in a bulk, you want to down as many calories as you can, and eating a ton of protein may interfere. I'm seeing how hard is it to get 4000+ calories down when protein is too high.
 
Bumpygooch said:
You have to read the studies, it’s much more nuanced than x=y. Essentially, more protein led to better body composition. Anecdotally, I weigh 245, I consume 350-400g protein/day, keeping fats at 15% or so, and I’m able to stay lean eating 4000-4200 cals/day.
Click to expand...
What if you could maintain that without that much protein, which will also spare your wallet? Have you tried? I'm curious. Muscle is 70% water anyway, all that protein isn't going to turn into tissue, as Layne was stating in the video.
 
falseprophet09 said:
What if you could maintain that without that much protein, which will also spare your wallet? Have you tried? I'm curious. Muscle is 70% water anyway, all that protein isn't going to turn into tissue, as Layne was stating in the video.
Click to expand...
My results are correlative with the high protein. Is it causal? Not sure. Did the 1g/lb for 2 decades as that was always the benchmark. @Mac11wildcat does something along the same lines.
 
I recently just discovered that I look much better on high carb , Lowish to moderate protein and low fat . I have a weird metabolism but on high pro, low to no carb and mod fat, I was more watery , flatter and constantly felt bloated. Calories were similar. I’ve heard the opposite from others’ experiences though. I guess you have to experiment.
 
I can say for a fact that higher protein, like 1.2-1.5g/lb, was a major factor in the 25lbs I’ve added since able 2018. No matter what studies say, they aren’t performed on trained, enhanced, intensely focused athletes with a pure hypertrophy goal. It changed my trajectory. The same to be said for my training style that Isreatel now posting studies on saying it’s unnecessary to go to failure. I’ll stay in the trenches with an occasional trip to the science clouds. Find your own equation and operate with it until it’s ground to fine powder.
 
Mac11wildcat said:
No matter what studies say
Click to expand...
You say, "No matter what the studies say," but they seem to back you up (and your personal results) if you look at the studies in post #4 that @Bumpygooch posted. Higher protein works better for body composition purposes (i.e., bodybuilding), and there is no upper limit to that protein intake in any of the studies (I don't mean that one does not exist but only that none of the studies have gone high enough to find it if it exists).

It is frustrating because proper diet seems to be the major thing that is holding most steroid forum users back from their goals.
 
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