HOW MUCH PROTEIN Do You Need to Build Muscle? (Bulking or Cutting) | Pros and Cons of High Protein

HOW MUCH PROTEIN Do You Need to Build Muscle? (Bulking or Cutting) | Pros and Cons of High Protein


Yo what’s up?! Dr. Swole here MD
bodybuilder back with another video today we’re gonna be talking about how
much protein you need this is definitely something I wondered a lot about when I
first got into bodybuilding and it’s still probably one of the most common
questions I get asked today so a brief outline first we’re gonna talk about
what the science says and give you my recommendation after that we’ll talk
about some caveats of my recommendation and then go over some of the pros and
cons of a high protein diet now you may have heard of the popular 1 gram per
pound bodybuilding rule that is you need to consume a minimum of one gram per
pound of your body weight per day in order to optimize muscle growth I’m
gonna start right off by debunking that rule as there have been multiple studies
showing that there’s no benefit for consuming more than 0.82 grams per pound
of body weight protein per day at this point the evidence behind the 0.82 grams
per pound per day minimum is actually pretty strong so if you’re consuming
that amount of protein per day you’re safe in terms of maximizing muscle
growth if you want to dig deeper to the studies in full detail I’ll link you in
the show notes below now my personal recommendation for protein intake is
between 0.82 and 1.0 grams per pound per day that’s one point eight to two
point two grams per kilo now I would suggest leaning towards the higher end
of this range when you’re cutting and we’ll talk about why in a second now
you’ll notice that my range actually includes the 1 gram per pound rule and
while I just said that I’m debunking this rule I’ll also say that it’s not a
bad thing and I think the power behind the 1 gram per pound rule is simplicity
it’s really easy for people to visualize the 1 gram per pound of body weight in
their head and it doesn’t hurt them to be slightly
over our minimum cutoff based on the scientific literature now why do I
suggest a higher protein intake when you’re cutting this is actually quite
hotly debated in the scientific community right now now if you’re
conducting a fat loss phase your goal is to lose fat and keep your muscle or even
build muscle now this comes to a balance between protein breakdown and protein
synthesis in your body it makes sense that if synthesis is greater than
breakdown you’ll build muscle now it has been suggested that protein breakdown
increases when you’re in an energy deficit and/or that protein synthesis
might decrease now in order to make up for these changes it might be helpful to
increase your protein intake slightly when you’re dieting now at this point
there’s not enough evidence to say for sure that you need to increase your
protein in a caloric deficit but I do include it in my personal recommendation
of moving up towards around one gram per pound when you’re cutting I’m going to
go over a caveat to these recommendations and that is if you are a
high body fat percentage now if your body fat percentage is relatively high
something like over 20 percent it doesn’t make sense to estimate your
protein based on your body weight because your numbers are going to be
more than what you actually need in this case you should be estimating your lean
body mass in order to figure out your protein intake or you can use a rule of
thumb of estimating your protein intake based on your height in centimeters
which I learned from Eric Helms so say you’re 170 centimeters tall you might
start at 170 grams of protein per day as your minimum intake lastly I’d like to
talk a little bit about the pros and cons of a high protein diet by a high
protein I mean going significantly higher than the 0.82 grams per pound
minimum cutoff first of all I’ll mention that going
slightly above 1 gram per pound per day isn’t going to harm your health this
doesn’t apply to people who have pre-existing kidney disease and in that
case you should talk your doctor first now in terms of the
pros of a high-protein diet a lot of people find that protein sources keep
them full for longer and it has actually been shown in a couple studies that a
higher protein intake was correlated to better satiety during a weight loss
phase second of all just personal preference so if you enjoy eating
protein sources I think it’s great to accommodate that because it’ll help with
satisfaction and your adherence to your diet now to go over a few cons of a high
protein diet protein sources generally are more expensive than carb and fat
options second of all high protein food sources are relatively more inconvenient
to obtain depending on how strictly you’re tracking your macros is
relatively easier to walk into a convenience store or restaurant and
choose meal options that are based more on carbohydrates and fats lastly a
problem of increasing your protein intake to very high numbers is that it
displaces your other macros this isn’t so much of a problem when you’re bulking
but when you’re cutting your total number of calories is very limited and
carbohydrate intake actually becomes very important mainly because
carbohydrates are the main energy source our body uses for training keeping our
training stimulus optimal is really important in a cut in order to maintain
or build more muscle so I wouldn’t suggest driving a protein sky-high
if you perform better in the gym with more carbohydrates instead that’s all
for now guys thanks for watching if you found this video helpful make sure you
like the video and leave me a comment this will help me grow the channel so we
can reach more people if you haven’t already make sure you subscribe and
we’ll see you next time

21 thoughts on “HOW MUCH PROTEIN Do You Need to Build Muscle? (Bulking or Cutting) | Pros and Cons of High Protein

  1. Looking for a science-based gym routine? Check out my FULL training programs here (including full body, upper lower, and push pull legs) https://www.youtube.com/playlist?list=PL-U2jvez_hi_K0DGNZRkqJUm3MIeLM_Gt

  2. currently lean bulking.
    my workout-day calories: 2800kcal
    my rest-day calories: 2400kcal
    Height: 6.2 / 188cm
    Weight: 184.5 Lbs

    According to a complex DEXA I did in Moscow in the winter-break, I had 12.9 % fat and 6.9% on the INBODY-test (which of course is way off at times)

    I have a SLIGHT bit of stubborn fat on the stomach from my weight loss I did in 2019 (83lbs) yet i'm doing abs 2times a week with some obliques aswell. Eating more carbs on workout days, less on restdays. 200-220g of protein every day.

    Currently been lean bulking for 3 weeks and gained some weight. What would you recommend for me to do in order to get a crisp physique with great ab definition for the summer? My diet is completely clean. All macros in their place. It's just that I have little to no ab definition yet the skin stretching through my obliques are tight. I'm suggesting myself to lean bulk until middle of May and then cut till July. Would you recommend this? I've seen a lot of results in the gym lately by progressive overload but really trying to maximize the best approach for my goal before July.

  3. Love your videos man! Definitely will be needing to up my protein intake. My only advice would be to use your hand motions in pitch with the syllables in your sentence and to figure out a way to blink less.

  4. Hey Dr. Swole, i’ve been struggling with fat loss for the past few months. I just can’t seem to get rid of it, no matter how clean I eat, how hard I train and how much of a deficit i’m in. How do I build an effective cut to get leaner?

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