Is protein highly overrated for muscle growth? Can I just eat at a surplus on carbs and fat mostly?
Is protein highly overrated for muscle growth? Can I just eat at a surplus on carbs and fat mostly?
Is protein highly overrated for muscle growth? Can I just eat at a surplus on carbs and fat mostly?
Muscle cells, excluding water, are made out of what?
Nitrogenous molecules
It's over for OP
It is kind overrated in the sense that you don't need to be eating like 200+ g of it every day
When did we go from 1-1.5g of protein per pound of bodyweight to .5 or whatever? Is this because food is more expensive now or is it because people are too lazy to put in the time and effort it takes to eat a lot?
Every long term study they've done on protein intake showed no benefit above around 0.75g/pound per day and around 0.6g/pound was the lowest effective amount. 1g-1.5g turned out to be a protein supplement company psyops to get people to overeat protein to the point that it'd be next to impossible to get it all in without their supplements
Because you have never needed 1.5g/p retarded, you got scammed by supplement companies
>the work it takes to eat a lot
Look at this dude
>When did we go from 1-1.5g of protein per pound of bodyweight
You mean when did it go from 0.5 to 1-1.5?
Studies show time and time again that 0.6-0.75 is the maximum your body uses. Anything more is 100% a waste.
Why are you acting like 1 & 1.5g are the same thing lmao
Also nobody serious is saying 0.5g. 0.8g is the recommendation now
https://pubmed.ncbi.nlm.nih.gov/28698222/
>Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength-one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size-muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (-0.01 kg (-0.02,-0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.
1.62grams of protein per kg converted into lbs is 0.7
Now show me your scientific study where it tells you to have 1.5g per lb
There was a huge compilation of meta-analyses that I read and wish I saved that showed no real benefits above 0.7g of protein per pound of bodyweight per day for bodybuilding and strength training. It's the same one that gave people the suggestion to eat 25g+ of protein 5-6 times per day with especially large men needing 40g+ per meal.
Also reading the studies they used made me realize that protein needs don't change past baseline. When noobs were used the optimal protein was near 0.75g per pound, but after 2 years of lifting, it dropped to 0.6g-0.65g per pound. Assuming stable fat mass and tracking estimated LBM gains the amount of protein you'd need to make optimal gains doesn't change much from baseline at all. If you need 150g on day one you'll still need 150g on day one thousand
The study has been posted above.
When people started to realize that the 1-1.5g/lb idea came from 'studies' paid for by supplement companies.
you will get muscle strength rather than getting bigger retard you still need protein to build muscle
Yeah protein is pretty overrated .5-.6g per lb of body weight is honestly enough. Anyone telling you that you need more is a loser who is crying over the grams of muscle in the long run
0.6g-0.8g per pound of bodyweight unless you're obese. Make up the rest of your calories with fat and carbs
protein itself is not overrated, it's well studied and known to be highly beneficial for muscle growth
people have problems agreeing on the correct amount to eat
You still need like 100g of protein
I'm eating around 50-60g at 70kg bodyweight and I see no difference.
You are likely a fat cunt. When you have more muscle you will need more to sustain it.
the 0.8-1g of protein per pound of bodyweight is definitely bullshit, about half that should be sufficient for most lifters
i think it's a conspiracy on the part of fitness influencers to sell their protein powder
>the 0.8-1g of protein per pound of bodyweight is definitely bullshit, about half that should be sufficient for most lifters
>i think it's a conspiracy on the part of fitness influencers to sell their protein powder
read the fucking thread
>engage in my nerd discussion rather than offer OP your own opinion
no thank you
Your opinion is backed by nothing.
Source :it came to me in a dream
my opinion is based on personal experience, if i eat 100 grams of protein a day i get stable gains, if i eat 150+ grams i get fat and the gains don't come any quicker
purely anecdotal
thanks for posting
>anecdotal is worthless
m8 if you expect all your life advice to come from watertight peer-reviewed studies you're going to drown in your own autism
>he forgets that case studies exist which are 100% anecdotal
The rule of the individual is king for fitness
>if i eat 150+ grams i get fat and the gains don't come any quicker
The 150 grams is not because you ate an extra 50 grams of protein, it was because of the calories. Retard poster.
i'm aware of that for god's sake, i'm just saying it only contributes to excess calories
they're not excess calories if they're factored into your macros
I could find 100 spergs that have the complete opposite experience to the 100lb anon
protein: 1g/1lb
fats: enough so that your sex hormones aren't fucked 60-100g, individualised
carbs: adjust as needed based upon your total calorie goal
simple as
>protein: 1g/1lb
absolute rubbish unless you're a hardcore competitive bodybuilder
Probably has more to do with eating more overall anon unless that extra 50% of protein intake came from nothing.
Protein is necessary for muscle growth you fat retard
It is, but you still need it.
The rule of thumb 1g per lb overrates protein pretty severely (unless you weigh, like, 40kgs), but you still need it for hypertrophy.
I never ate above 1.5g/kg and fully plant based
still a lot progress, about 22 months since started training and avg 0.6kg muscle mass gain per month