Table of Contents:
Nutrition Lecture Pt 2: Protein, Carbohydrates, and Fat
Video taken from the channel: Barbell Medicine
The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull (Episode 24)
Video taken from the channel: Stronger By Science
WHY BCAAs ARE ABSOLUTE CRAP EXPLAINED
Video taken from the channel: Tao Physique
10 ways to Cut Calories: Health HacksThomas DeLauer
Video taken from the channel: BeFiT
BCAAs For Fasting or Cutting?
Video taken from the channel: PictureFit
5 Reasons to Take Supplements (AND WHEN YOU NEVER SHOULD!)
Video taken from the channel: ATHLEAN-X™
11 Popular Fitness Myths Debunked! | Jose Antonio, PhD
Video taken from the channel: Bodybuilding.com
BCAAs and Caloric Restriction. Cutting or “cut diets” are popular among athletes but active adults trying to lose weight are also implementing the technique. Cut diets refer to restricting calories and carbohydrates in an effort to reduce carbohydrate stores and force the body to burn fat for fuel. The goal of the strategy is to promote fat loss but the problem with caloric restriction is risking significant.BCAAs for cutting and losing weight is best taken during times of fasting.
This is because your body will use fat and muscle tissue for energy when you’re in a daily calorie deficit and your glycogen stores are empty 7. Other times during the day such as after a meal, you shouldn’t have to worry about taking BCAAs.One area of debate surrounding BCAA’s recently has been whether you should continue to consume BCAA’s during a “cutting” phase. A cutting phase is most commonly associated with bodybuilders, physique athletes, or fitness models that “cut” down to a specific weight and body fat percentage for a bodybuilding show or photo shoot.We know that one of the basic benefits of BCAA powders is that it provides your muscles with energy during your workouts. This is crucial while on a cutting diet because BCAA powders are virtually zero calorie.
And they still feed your muscles the amino acids your body would steal from itself and burn for fuel.However, as this study was based on the results of those previous studies which suggested that the intake of the BCAA before exercise is the most effective in enhancing exercise performance, more follow-up studies should be conducted in consideration of other variables such as gender, age, disease and nutrition status, and also more studies on.Twenty-five competitive wrestlers followed a cutting diet for 19 days, and were split into 4 groups – low-calorie control, low-cal-high-protein, low-cal-low-protein, and low-cal with BCAAs (0.9 g per kg body weight per day).
Parameters such as percent body fat were measured before and after the diet.Gene expression and mitochondrial biogenesis. In mice, BCAA-rich diets have shown to up-regulate the expression of peroxisome proliferator-activated receptor (PPAR) γ coactivator-1α (PGC-1α), a master regulator of mitochondrial biogenesis and the defense system against reactive oxygen species (ROS), and of sirtuin-1, a member of the sirtuin family linked to life span extension, enhanced.BCAA’s are typically believed to have muscle-sparing and anabolic properties that help retain/grow one’s muscle.
However, this is a huge misconception. Research has shown that not only is this false, but BCAA’s may actually be detrimental to your muscle growth. Learn the truth behind BCAA’s in.For instance, the study that looked at the effect of BCAAs on the testosterone: cortisol ratio actually excluded subjects who were eating more than 0.4 grams of protein per pound of bodyweight per day.
We can’t assume that the results will apply to people who are already consuming “adequate” amounts of protein. What About Leucine? Given that leucine has proven more effective than the other BCAAs at.Proper timing is one very key element in cutting up diets. You need to know what types of foods to eat and when.
Following a proper protocol can have a very profound effect on your performance level and how you feel in general. The first element you need to take care of is that you are eating at least 5.The good news is that studies have proven BCAAs can actually help women and men to lose weight rapidly. You can lose more than ten pounds in a few short weeks if you take BCAAs, train hard, and stick to a healthy diet.
Now that we are all on the same page as to what BCAAs can do, let’s talk about food!For cutting I recommend that the individual consume BCAAs during their workout. Physique Formula BCAAs contain glutamine which helps to prevent amino acid oxidation during training. The longer that you can keep BCAAs, particularly leucine, around in your body then the longer your anabolic signalling can be.The researchers concluded that BCAAS may actually increase the effectiveness of the ketogenic diet.
Score another benefit of BCAA s. Let’s wrap this up. 1) The author of this video is completely wrong and just made a video with clickbait headlines that’ll get a bunch of views because he was once a bodybuilder.Naturally, BCAAs are found in foods such as meats, dairy products (including the incredible egg, a great food for weight loss and your health in general), and legumes (1). In addition to eating BCAA intensive foods, you can take supplements.
BCAAs are extracted from food sources or manufactured chemically to produce quality supplements.Supplementing BCAAs into your diet during a weight cut, however, helps to maintain your lean muscle mass by increasing the rate of muscle protein synthesis in your body.
List of related literature:
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| from Clinical Naturopathy: An evidence-based guide to practice | |
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| from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength | |
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| from Nutrition in the Prevention and Treatment of Abdominal Obesity | |
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| from Sabiston Textbook of Surgery: Expert Consult Premium Edition: Enhanced Online Features | |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging | |
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| from Amino Acids and Proteins for the Athlete: The Anabolic Edge | |
| |
| from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book | |
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| from Clinical Nutrition in Practice | |
| |
| from The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life | |
| |
| from Krause and Mahan’s Food and the Nutrition Care Process E-Book |
284 comments
As a graphic designer with over 20 years of experience I concur this is one of the best books covers ever. Could not improve a single pixel on it.
I think you’re missing the most important parts of the cellular processes including respiration. enzymes do all the work including building amino acids from existing tissue and from proteins.
Nice mistakes you make, a calorie is a calorie and consumption of protein shakes after working out.
Myth #1: Protein is bad for your kidneys
Myth #2: Protein makes your bones brittle
Myth #3: Lactic acid makes your muscles sore
Myth #4: There’s a “best diet” for fat loss
Myth #5: Taking creatine dehydrates you
Myth #6: Women automatically get huge from lifting weights
Myth #7: Artificial sweeteners are not safe
Myth #8: It’s just food quality that matters, not total calories
Myth #9: You have to have protein immediately after workout
Myth #10: Caffeine is a diuretic
Myth #11: Exercise is the best for weight loss
Im just starting out but mine is just like you said. I take them and they push me to make myself to watch what i eat and to work out because if i dont its just a waste a d i dont like losing money
A lot of negative comment on this such informative video. This guy knows what he’s talking about. I have done alot of research for around 3/4 years. He’s ticking all them ����.
PhD was sponsored by so many nutraceutical companies??
protein companies, artificial sweetener companies etc etc.?
Then why is Terry Crews huge/lean and swares by bcaa’s during his fast?
It would be extremely helpful if you made a video on how to select a good reliable protein supplement. Like what to look for in the ingredients and such vs price and quality of protein.
Freakin amazing lecture, great intellectual source… ������������
It’s also essential that immediately following your workout you kneel down to Jesus and pray for those sweet gainz, because there is no evidence that doing so will harm you.
Please do a video on insulin resistance/sensitivity! Like this comment so Picture Fit can see!
coffeine is diuretic. thats why u sweat more in the gym. i love my coffe before fasted cardio
Undebunked myth number 12: Lifting stunts growth?
This question always poses as a threat to many newbies or teenagers, among those unnecessarily questions, this 1 should be primary focus.
@PictureFit make a video about cardio (running) impacts on muscle growth!
Hey Bro, Thanks for your video! Very informative! I was wondering, what pre-workout supplements do you recommend or take? I’m currently on a caloric deficit doing intermittent fasting
Currently i workout at 0430 and work (tree trimmer) at 0630. I slam a shake (whey, milk, pb, oats) upon waking and when i arrive on my worksite i wont be able to eat again until 1200. My post workout food options are to eat again before work( 2 hours from previous leucine spike) or during lunch break ( 8 hours from last spike, 7 hours post workout) should i skip post workout shake or just do both? Would whey pre and casein post make a difference? I did watch the video lol.
Never even heard most of these myths. glad that I know the truth now to lies I never knew ��
A few questions…
1. You talked about Bioavailability vs leucine content, are they really independent or is leucine really what’s driving bio availability?
2. You talked about glycogen depletion triggering Hgh. I’ve read that those people with more endomorphic body types that they don’t as readily use glycogen stores. Which I believe is due to the insulin resistance. I may be a little off in my understanding but could you just speak to how body types may influence hgh and if it is worth consideration for anything that can be done nutritionally?
3. Double dose of protein for older people from 20 to 40, but you also said 3 grams is leucine would cover the old person. So isn’t it 40 or 3 whichever comes first depending on source?
I used to be a competitive cyclist and all the racers I knew well who took creatinine had cramping problems and the guys who didn’t take it had little to no muscle cramps. The cramps actually caused some guys to be cramped up in the bushes during a race on several occasions which never happened to the non creatinine guys. It’s not very scientific but it’s real world experience from multiple athletes.
Bcaa is not for building muscle it’s preventing muscle loss, most important in first morning
The beauty of Starting Strength is the simplicity for novices. So, how to make things as simple as humanly possible for novices concerning these macro-nutritional parameters? Could you just advise to eat a 80% whole food/20% ‘junk’ food diet? If you’re eating at least 80% whole foods, meaning meat, vegetables, fruits, whole grains, nuts, etc. Would this cover all your macro-nutritional needs for performance and health for a novice? The other 20% of non-whole foods would be so that this would remain actually sustainable and there would be no restrictions of any foods, just restrictions on the total amounts of non-whole foods. Excellent and informative video. Thank you Dr. Feigenbaum for all your hard work and help.
Hey please, could you make a video about how to know or identify the whey powder if it’s real or fake please
I quit eating meat because it is very effective at lowering cholesterol. But found it hard to get protein in the diet. So,I take protein powder. I’m old and when younger i would get sore for 3 or 4 days after working hard. Now, i stay sore for months. A half dose of creatine almost instantly gets rid of the soreness. I just take it when I’m sore
Why is not cheap. Its price has doubled in the last 12-15 years. It was cheap.
Once again good and informative content! Thank you, your valuable material is much appreciated!!!
Wish I had even a small amount of this information 40years ago.
Thanks.
The high protein while maintaining your calories is so true. I follow IIFYM, but my macros are flexible since I just set a level of protein and calories and avoid going below the protein threshold or above the caloric one. I got the leanest I’ve been in my life by eating a bunch of sweets and junk but making sure I eat a minimum of x grams of protein per day.
Am I understanding this right?….
If I eat a few bites of chicken and then come back an hour and a half later and eat 8oz of chicken, only the first few bites from earlier get utilized during the muscle protein synthesis phase, and the 8 oz 1 1-2 hours later are essentially just calories not contributing to muscle restoration, repair, growth?
A few caveats on artificial sweeteners and protein shakes.
1) Artificial sweeteners have been increasing linked to metabolic problems. Not cancer, and maybe better then better sugar, but worse than natural food. Avoid junk food and drink water.
2) There are drawbacks to protein shakes, namely cost and nutritional quality. And if you eat a diet rich in protein, you will be constantly supplying your muscles with protein. Food spends about 10 hours being digested, and it takes 24 to 48 hours to rebuild muscles after a workout. No room for a post workout shake to make a difference.
Any resource recommendation to read in regards to this? I know Dr. Baraki is compiling a list of such info, is it completed?
Patented bioperine with turmeric from YellowHaldi .com has changed my life. Feel so great to have organically increased my metabolism. Wishing you happy health.
I like all the people with their PhDs saying he is wrong. He is actually referencing studies from not his company or bodybuilding such as the rat study and artificial sweeteners is from a cancer institute in britain.
ATGLEAN-X, you have been doing this many years. But, you seem to never gain any Muscle.. Why??
References please! I am not sure about this data at all!! This should not be on the internet because it is giving so many people false information! This is a promotion advert they want you to buy there supplements!! Please don’t listen to this go to a different you-tuber or web page which is not one which is owned by a big company or sponsored!! Hate it when people do this!!
Aspertame is a neuro toxin. You are promoting something that causes brain disorders. I’m unsubscribing.
Jeff: are you an athlete?
Me: listening while walking uphill a steep sidewalk with the groceries absolutely
Why would you do a study of the affect of protein on the kidneys but only use bodybuilders?
Is it true that creatine and nonessential amino acids like arginine cause hair loss?
Its just not easy to get all my 3500 calories a day. Perhaps supplements/ meal replacement is the answer??
great content!!! thank you!!!
Q: why say 3-5 hours for MPS? what is the meaning of the window?
is it possible that 3 is not enough of a break and 5 would be needed?
or does something happen if more than 5 have gone by?
or…?
The reason why you shouldn’t take bcaa’s while fasting is because bcaa’s spike the insulin while you are fasting which is what we dont want cuz we cant lose fat with insulin present in our body.. The presence of glucagon is required for fat loss.. its simple, “when insulin comes in glucagon goes out”
3:07 “One of my favorite MYTHS has to do with the FACT that…” Lol
HI Jeff my name is Ankit i have just started my fitness journey. Im big fan your Athlean x video i try to follow some of them also. Can u make a video on which exercise plan should beginner follow to make a base and then jump on to advance level and one Checklist video for people who are beginning there fitness journey.
I am an ethical vegan and I fully support your criticism of this documentary.
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it’s interesting that everyone talks about bcaa supps but not overall amino acids supps. bcaa is usually in pre workouts and to me…preworkouts is only used to get my ass to the gym and have energy. and if it works for you than it’s a valuable purchase. otherwaie eat protein/natural carbs and have 70% of clean food….you’ll see results depending on where u are in ur journey. if not increase to 80% or get into supersets in the gym.
Kudos for the Video clip! Sorry for chiming in, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (just google it)? It is a smashing one of a kind product for learning how to get ripped abs without the normal expense. Ive heard some extraordinary things about it and my BF after a lifetime of fighting got great results with it.
No matter what you say. i take BCAA while working out and i see difference.
I used to use it when I work out on a fast now I will not. Thanks for all the great information
i just started your program and took my day 1 picture a few days ago, I can’t wait to see my 30, 60, and 90 progress pictures! Thank you so much for everything you do and changing my life!
Great content, Jordan. This channel deserves way more views. Congrats from Brazil.
So, it is impossible to gain bodyfat from protein because the process of converting protein into fat and storing it takes more calories than what is stored? So the KETO people were right?
The question then is which source does the body prefer for fuel? Say one needs 3000kcal a day, and eats 2000kcal from fat and carbs, and 1500kcal from protein, does it first utilize the fat and carbs for fuel, and then 1000kcal of calories from the protein, and then just turn the remaining 500kcal into heat? Or does it burn the 1500kcal from the protein, 1500kcal from fat and/or carbs, and then store 500kcal from the fat and/or carbs as bodyfat?
As long as the body prefers fat and carbs as fuel, it would seem logical that one could eat fat and carbs to the point of getting maintenance calories from them, and then stuff themselves with however much protein they want, and still maintain bodyfat.
i need some help..i have like a simple doubt when he says doing negative at 1:29 does he mean performing dropsets?
random question but I can’t find an answer anywhere else on the internet. Does ON whey protein have leucine in it?
Everyone should be taking creatine daily in my opinion, working out or not,its made a world of difference in my abilities! Just saying and if you are working out it’s even better!
I’m a huge fan of your training knowledge…….. keep going and make us more aware about the training procedures and muscular anatomy
I like your style of explaining and let both scientific and personal experience be part of the topic being discussed. Keep up the great work!
So let’s say I am having a shitty fast and cheap meal of a glass of milk and a big PB&J that does get me to about 30 grams of protein, could I pop a couple leucine pills to get up to 3 g and be okay?
Great video, but what’s up with all the retarded comments? Were people always this dumb, or is this some new trend?
I get why everyone is smelling someone trying to sell something but very little of this is wrong, the caffeine thing is way off though, it certainly is a diuretic, it will not however DEHYDRATE you since the water the coffee is made with is FAR greater than what you lose due to the caffeine. The diet thing was not “wrong” per say since they did say it was reducing calories that lead to fat loss but it was presented in a misleading way, protein is NOT a driver of fat loss as they were trying to say, it can help it however because it satiates hunger and therefore can help reduce caloric intake which IS the driver of fat loss and they did say as much to be fair but said that in with a bunch of other mumbojumbo about protein. are they clearly talking about mostly protein related stuff to sell products? Yes. But most of this is spot on so quit whining lol
Great info Jordan. For the fasting periods, is it complete fasting or just for protein consumption? What I really want to know is if I can eat snacks (Cheetos, fruits, etc.) and have a cola between meals while still having MPS maximized or 80%.
Make a video on How to burn fat with cold and what do you think about using creatine monohydrate while trying to lose weight?
Nice, this was interesting and helpfull! I know much more now about how I should organise my meals.
PBCAA, bioavailability, most important aminoacid leucine, google difference between fiber on fruit and whole grain
While “Fit Instagrammers” be promoting BCAA’s like ‘I sip on BCAA during my workout to prevent muscle loss’ I feel sorry they have to promote such bullshit
I literally just had someone tell me that if you take supplements (protein powder or creatine) that you arent natural
So I need to try and get explosive diarrhea every day to cut weight faster ��
If you are fat (yes happens to us skinny dudes that couldn’t gain a lb) you can get instant bang by getting swoll. If you got the gut or the moobs, traps, chest, lats, and shoulders growth quick displaced some of that droop and the appearance will rapidly shift. I think creatine or T supplements can get you there faster. Meanwhile, work on the diet and eat more greens, first. Maybe loose the carbs and adopt intermittent fasting.
The goal in improvement of appearance quick improve does motivational wonders
I’m so happy I found you and Austin! I was curious if you are aware of Dr. Terry Wahls research and if you have an opinion on the protocol. With many types of autoimmune disorder in my family it is a diet that looks very appealing.
Although I’m not concerned with weight loss I do want to keep progressing my weight training and health is my primary goal. If it helps clarify the question, I’m a 43 yr old female at about 130lb with a 26.5″ waist & 5’6″ I started to lift due to arthritis (not RA)
and back injury.
Vegetables are awesome?? I disagree. Oxalates, lectins, phytic acid, enzyme inhibitors..so many poisons to name
is there a video on why supplements are good, and what they do to/for the body?
Started by promoting protein consumption, then creatine and then mentioning the anabolic window. All that is advertisement, commercial for pre and post workout supplements.
Yeah this guy is pushing protein supplements. Jeff Nippard proves the anabolic window is a myth, however this guy is lying to you to get you to buy more protein.
F.Bomb you are the man! However, when it comes to nutrition your just rambling on scientific data in which you have studied, which in some one by the eyes of Dr Michael Gregor you know near nothing in comparisons. I’d recommend you read his books and check out his website. Nutritionfacts.org
What are your thoughts on taking EAAs as a supplement? Specifically when in a caloric deficit/training fasted.
Please can you make video on important fruit & vegetables for bodybuilding
i am rippin with a pretty fucken low budget and was eating last 2 months only long carbs like pearl barley with bananas and red beans with a lot of cheap vegies, iintermittent fasted from 16 to 20 hours and ripped from 154lb to 136lb, i think my bcaas was kinda saviour of mine:O
keep on to 132lb and then ill try to build some steel with help of my mom(she is comin back home lmao) and with my 8kg+ of good quality gainer which i left to wait while rippin my body, to reach my old 154lb but with a new lean shitload of muscle!:) there is a long road ahead! wish me strength brother!
BTW how do you look at gainer supplementation?? should i use it when ill go for bulk?
Protein the most nuanced eh? Guess I’ll be eating a 95% protein diet now. Gotta stay nuanced, right babe?
Can you do a video and talk about if protein powder is necessary like you did now
I’m a woman and I want to get big and muscular. I don’t know why my arms are so weak though. I can squat decently but I have a lot of trouble with pushups and bicep curls. I know it’s normal for wemon to be not as strong, but I don’t feel any contraction or burning while lifting with my arms regardless of the weight
Zach follows a carnivore base keto diet using carbs as a performance enhancer around workouts. So targeted. Check him and Shawn Baker our on the human performance podcast.
Supplement propaganda. Who’s channel is this? Oh yea… makes sense
I needed to ask that I am a beginner at gym it’s only been like 10 days can I take whey protein??
When it comes to eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your every day nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. It is best to look up Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.
Can you outline a video on effects of Fasting 16h Post-HIIT sprinting with optimal protein in take.
Hi Jose Antonio, can you provide the link to those research papers which confirms the 11 myths??
Thanks in advance
It seems like all the studies he uses as evidence were done by his company
The carnivore diet book is not an official product by Jordan Peterson or his daughter https://www.thepostmillennial.com/jordan-peterson-and-daughter-plagued-by-fraudulent-books-on-amazon/
Can u make a video about exercising during winter/cold weather
CREATINE is AWESOME ON MY BODY..I was WORKING OUT AT WORK WHILE OVER DOING IT ON THE LOADS ONCE I got home I WENT STRAIGHT TO MY WIEGHT BENCH AND MY WORKOUT ROUTINESWERE THE SAME AS THE BIG GIANT BODY BUILDERS EVEN THOUGH THEY STRESSED DO NOT DO MY ROUTINES IT TAKES TIME TO GET HERE, I WAS LIKE F@#$ YOU, I DID THERE EXACT ROUTINES THEY WERE DOING! I WAS TAKING CREATINE, ANDROL, AND I WOULD JUMP FROM ONE SUPPLAMENT TO ANOTHER ONE and MY BODY ACTUALLY ADAPTED TO THE WAYS AND PAIN AND SUFFERING I WAS PUTTING IT THROUGH. OH! NUMBER ONE SUPPLEMENT EVERYONE SHOULD TAKE I THINK IS AMINO ACIDS..
Hey Guys!! TRY THIS PRODUCT! IAM USING AND IT HELPS A LOT! I MY BODY IS PERFECT NOW!!
encurtador.com.br/enuHN
It is an incredibly safe and healthy product, and the results are way quicker than any other supplement out there!
You wont know untill you give it a try. Its 50/50 either works for you or it doesn’t. I say its worth the try. I started taking bcaa,whey protein,beta alamine and creatine. So far im feeling good.
When I’m off supplements, I keep imagining myself missing something. And when I’m on supplementation, I feel like I shouldn’t. Meanwhile all I take is creatine. Thank you Jeff for making me feel good again. I workout twice a day (moderate/high intensity) 5-6times a day.
Women tend to have higher pain tolerance than men, therefore they would foam roll ‘trigger points’ better, making the whole process more effective.
That could be a hypothesis ��
So when this guy does a study it’s true and everyone else is wrong. Buy his products immediately.
Love coming back to this every now and then!! Awesome information when assessing diet for first time
I’m surprised GNC hasn’t reached out and asked you to collaborate with them…
Been working out and lifting weights for about 3 months now… I went from 270 lbs to about 257 with actual muscle gain! I’m so proud of this and I’m only gonna get better! Thanks for these guides, I think I’m finally ready for supplements.
There’s no data that says that even in starvation situations that your body burns more muscle than fat or carbs.
3-5 hours doesn’t work perfectly. I’m 200 lbs, if I’m eating 200-220g of protein, and each meal is 30g, that’s 7 meals. Eating 7 times a day if I waited 3 hours between 30g boluses, that’s 21 hours of feeding. That doesn’t work. I think Rhonda Patrick cited that keeping your feeding hour about 9 hours gives you the majority of the benefits of fasting, and as you pointed out gives you 3 MPS spikes with the boost in HGH.
Concerning High Carb, Low carb, look up Peter Attia’s Generation U-Can presentation for endurance athletes. There are products that let you stay fueled without burning out your endocrine system.
When you say that their cholesterol numbers are really bad, do you mean their ratios are bad? or their absolute values are bad?
So much to unpack here. Greetings from Medical school!
Yes you can eat normally (healthy), work out hard, and look really good year round. You dont need supplements.
I understand that rice protein is less valuable, but what you you combine rice with pea for example? And what about soy?
Except the aspartame one, I’m surprised I already knew the answers to all these myths. Guess university was not so bad.
Been taking Ancestral Grass Fed Beef Organs. The most obviously beneficial supplement I have ever taken.
My hair started falling off when I started using creatine. After around 6 weeks of daily use of 5 grams.
Little info: The recommended daily intake for leucine is 39mg per kilogram of body weight, or 17.7mg per pound. A 100 gm chicken leg has about 70% of rdi of leucine. 1 large egg is 20% rdi.
what about adding bcaas to meals with like, 1 egg or a cup of milk? I have a hard time eating 5 eggs a meal to get in my leucine (vegetarian)
I use to work for GNC and had customers who were too lazy to even mix up their supps… smh
Hmmmm this seems suspect, he’s sideskurting a lot of things and doesn’t provide counter evidence.
Hi Jeff, thanks for this video. I love how you simplify everything. One question, I’ve been working out for years but never considered any supplements other than Protein. I just started taking creatine, couple weeks ago. I am on just 5 gram a day. I usually take it post workout, then I take the protein smoothie. Would you recommend taking creatine, on the day I don’t go to the gym as well? Thank you ����
I’m allergic to all diary and whey products. And I find that other types of protein don’t tend to work as well or are way too expensive. Also most have electrolytes as like a bonus I guess which is great for me because I struggle with sodium/electrolyte deficiency
Well I’m confused. I do fasted cardio then want to keep fasting but do weight training in the morning so I use BCAA’s to avoid eating away my muscle and if you look at the label it says 0 calories but you say they are calories? Who is not telling the truth?
I recorded 3:25– 4:32 and sent it to my gym snap group. We were just talking about supps today
Is this a fitness myth busting or reasons to eat more protein?
I love Jeff’s videos. I like many people have a busy life. Wife, kids, full time job, ect. I have limited time to train so I have to make it count. But just for an example, by following Jeffs advice, my bench has gone from 165 x 8 to 225 x 8 in a little over a year. And I only get about 40 to 45 min every 2 to 3 days at the gym. But I bust my ass while I’m there. Like he’s said in other videos, the one of the biggest factors in your progress is intensity and effort. Lift with a purpose. Thanks Jeff.
Somebody needs to get this man a stylist because what he’s wearing is for a man who’s 50 pounds heavier than him.
Here are a few tidbits that I think are important.
There seems to be a lack of understanding of health markers. In a keto diet, the composition of LDL is drastically different. When trigs and a1c are reduced, the type of LDL produced isn’t harmful. In order to formulate excessive vLDL particles that are linked to heart disease, trigs and blood sugar need to be chronically elevated.
There is emerging evidence that fiber’s necessity may be dramatically overstated.
When on strict keto, micronutrient needs are changed. For example, calcium needs are dramatically reduced and the body doesn’t need much calcium intake.
Also militant vegans who rely on emotional appeal and shame are probably hurting more than helping the effort to shift people towards more plant-based diets. There are only so many people who will respond that sort of manipulation while simply showing the environmental and health virtues of eating more plant-based foods would likely yield more progress
i have been taking bcaa for like 2 years…well i guess i have wasted so much money i guess…for no results
For more anabolic resistant folks like older or less trained people is there any studies that show a faster drop off rate of mps? Just wondering if recommending those type of clients closer to the 3hr 3g leucine rate
I take 1 gram each of:
Resveratrol
Ashwaghanda
Turmeric
Broccoli extract(sulphoraphane)
NMN
I think the whole point of the Game Changers movie is that people respond more to ANECDOTE than they do to logic/numbers. There are plenty of facts/statistics on how you can be a perfectly healthy athlete while eating primarily plant-based. But including high level athletes provides some human validation, and also works to dismiss our cultural notion that men need to eat meat to be masculine (I.e. here’s this mma fighter who doesn’t eat meat and he can beat the living shit out of you). Not that men need to feel like they can beat others up either, but the intention is clear. Of course it’s a pro-vegan movie, but I think you’re misunderstanding the point of this sort of film if you expect it to be nothing but a presentation of unbiased research. It’s more so to validate the idea that being vegan is not some niche diet for malnourished non-athletes, but for anyone if they want to be.
The heavy plant diet of gladiators was almost certainly due to it being cheap. Just look at fighters today, the VAST majority of them get practically nothing, if their gyms had to provide their food of course do it as cheaply as they could get away with. Their diet was good enough to produce strong bones in hard working pros, that doesn’t mean it couldn’t be improved.
Good long talk about gladiators recently by watch?v=SMK60O695r4
For foam rollers without having access to the full study my guess is there is a difference in how men and women use them. Maybe men tend to dive straight in full power which causes the muscles to tense up whereas women tend to take their time? If this is controlled for maybe men should still be more careful due to being leaner and heavier on average?
Not so sure whey is less expensive than bcaas. Not in my experience.
“Where are you getting your glucosamine from?”
I get mine from home made beef bone broth. Where do you think the glucosamine in your supplement comes from?
This is so informative! And definitely not just a big supplements advertisement. I’m so glad this highly qualified professional is saying there isn’t really an anabolic window, but that I should take protein right after working out just…well…because. So nice to see quality information from fitness professionals that haven’t sold out in any way!! I mean, surely he’s just aiming to project science-based information with no financial motive at all. Thanks doc! I can’t wait to see what comes next from this fine channel. I bet it’ll be a video on the effectiveness of BCAAs. Because they totally work. So excited. I’m gonna go hit some Glutamine. I wonder where I should buy it…oh what?!?! A link just below for Bodybuilding Signature Supplements?! How amazing is that!!!
i train fasted because i train in the morning due to time and do IF, 2 meals per day. i hit a plateau after about six months and at the advice of some of the bigger more ripped dudes at the gym that compete bought some bcca´s on a 50% off sale. basically 35 bucks for a kilo(2.2 lbs) jar so why not. maybe it was placebo or maybe it worked, don´t know but it got me through my plateau, gained strength while losing weight and actually for the first time in a while got more vascular. considering bcca´s seemed to work for me, many competitors including mr. universe, jay cutler, doctors that have actual books of IF recommend them it is hard to know. i guess if i did train in the afternoon or evening maybe they are not necessary considering the protein needs would be met. depends on the person but saying they just don´t work is one sided bullshit. just look at yourself in the mirror. if you are happy, ripped, compete, people compliment you than you can have an opinion, if not you are just a hater due to insecurity of how you feel about yourself.
Was just about to buy some BCAAs for IF, but as I see your videos, you recommend to complement with protein?
By the way, nice videos man!
Eric you just didn’t do drop sets while doing keto. That was the missing link
If Keto works for you do it, and leave everyone else alone. Don’t be like the vegans. America should probably change its core diet based on its obesity and overweight levels discussed last show.
Great lecture, i liked the part about leucine and protein and the threshold to illicit a MPS response. Good stuff and I just ordered some whey protein.
I’m 54 and still train hard, I take BCAA’s every morning with my breakfast and it gives me energy and focus for the whole day.
I am doing Gym Workout for bulk up and getting good diet but in midnight I feel hungry,How to solve this problem???
awesome video here.
Whn you talk about high fat diets being ‘healthy’ what is the timeframe here?
Are you referring to chronic consumption over weeks/months, or total amounts per day, or week?
For instance, doing a few days per week of “ketogenic” dieting, mixed with low fat, higher carbohydrates on other days?
If the same total fat calories are consumed each week by someone on a high fat diet every day?
guys i will transfer to you 250 bucks if you invite vegan gains dude for live streaming debate.
I agree that you do not build muscle by using BCAA, but they have a very strong ANTI-CATABOLIC impact, so, sorry, I understand your point but I do not find BCAA useless
In terms of having no effect on muscle preservation during fasted training, does that hold true for fasted endurance training as well? I only ever took BCAA’s for muscle catabolism prevention during a fasted run. I guess I shouldn’t bother?
Creatine raises the risk for heart disease, cancer, liver damage, and stroke. It can also cause testicular shrinkage and breast enlargement in men. No thanks I’ll stick to tuna and eat in moderation.
Great info, Jeff. It would helpful, to have a supplement “how-to”… I’m never sure if I take my BCAAs before or after my workout or both or when really to supplement which supplement at what time. I’d also like to hear your informed opinion about plant-based protein supplements vs regular. Trying to cut fat but keep the muscle and it’s tough…
I’ve been cutting my Weight for a year now and now I’m ready to go to that next level of putting the weight back on with a new diet new work outs and now finally starting supplements I tried taking supplements when I didn’t care to work out thinking it would run it’s corse but that is false get a work out planed and in place and a good nutritional diet then after that then start taking it
When this guy says “do you” I believe he really means “F#<{ off”
animal proteins espesially milk leaches calcium from your bones
Thank you! I’ve been taking BCAA’s since June ’17. I didn’t think that it did much for recovery so it can get tossed!
I need to resupply on my protein isolate and i was thinking about buying micellar casein or milk protein. I understood it that you were going to talk about it in the third part, but if you could simply say if i should or shouldn’t do it now, that would be helpful, since i don’t know when the third part is coming.
Thanks PicFit for cutting through the crap, and pushing out the truth.
I would love a video explaining who should be taking what supplements and why. I’m on a health journey and have changed many things including my nutrition, sleep, and workout routine but I’m still pretty much clueless about supplementation. Currently I supplement with a variety of vitamins and minerals + fish/krill oil and turmeric. Thank you for all of your great content!!
Would it be possible to talk about DHEA and is it worth taking after turning 40 years old?
Reviewing Game Changers by debunking claims not made in the movie…
31:25 the movie didn’t claim Diaz beat McGregor because of vegetables. McGregor claimed he was going to beat Diaz because of beef. but of course “vegan” is a word paired with “militant” so a defense of it is treated like an attack on everyone else.
32:20 “literally the worst interpretion of…”
They used a burrito with grass-fed beef. What average Americans eat is way worse than anything they fed to a guest in the movie.
on treating it as if “you’re either vegan or you’re not” they used “plant based” athletes not all of whom were vegan. The movie is not made as a strictly a vegan movie. (Arnold is not vegan and the Gladiators would have eaten some kind of stereotypical Greco-Mediterranean diet, for instance.)
Any way of getting advice one on one? I watch alot of your videos but still have?s
I wonder if our discussion prompted this video, ha. Or were there a lot of people claiming the same thing? Personally (anecdote), I have tried workouts with and without a BCAA supplement (it is indeed Scivations Xtend) and found that I’m less fatigued with the supplement (workouts are 2.5 hours, eat 2 hours before, and afterwards; 3700kcal diet). There are some caveats that I noticed with and without BCAA’s that may explain potential confounding factors.
a) Xtends has electrolytes and flavoring which may increase my water intake / hydration thus reducing dehydration related fatigue; additionally, flavoring / sugar substitutes curb my sweet cravings
b) L-citrulline, which may decrease fatigue during prolonged workouts (large initial dose followed by continuous dose throughout)
I attempted to switch to Gatorade, but the cost is oddly more per serving (by volume, not by ingredient).
I did mention that people may take BCAA’s during a cut or during a fast, but my proposal was for reducing fatigue; not improving fat loss, MPS etc. A carbohydrate source may be better, even during intraworkout, but their cost is either on par or more expensive, I’ve found.
I still kind of believe the quality of food “myth” I went from eating like 4,000 calories of plants and vegetables (I ate a shit ton, never wasn’t eating really) weighed about 170lbs and was lean. Now I get about 2,600 and ended up at 220 (not so lean) lol.
Creatine makes me feel like freaking Superman took a line of Coke.
Hey PictureFit, what about the theory of Nun Amen Ra? Does it make sense? I know you would have to read his entire bibliography, nevertheless it would be interesting to know your opinion about that regimen…knowing that he mixes caloric restriction with fasting and only supplements with 12 isolated BCAAS and micronutrients.
Ugh, I dreaded spending money on BCAA supplements and only did so because I thought they’d be advantageous during dieting and weight cuts. Thanks for clearing up they hype.
40grams of protein? Your body can only consume max 30 grams at a time..
Whenever you need some solid information about fitness, Rather watch Ted x vids rather than a phd who has been sponsored to speak like a puppet by a supplement company
Blue whales have even more muscle than cows do. All-krill and -copepod diet is therefore the best possible diet for health and well-being
Whatever is synthetic is bad for the human organism, therefore creatine is bad for you. See the possible side effects and see if you are happy with that. I bought a bag of creatine, took it for 2 days and noticed some unexpected changes the way I felt, then googled the side effects and threw it to the trash bin where it belongs.
I have a question. Is it harder for women to recover and build muscles than men?
I have been taking turmeric with patented black pepper, bioperine. It is organic and has helped me increase my metabolism and weight loss. I’m so happy. Here is the link for those asking YellowHaldi .com Stay healthy!
Picture Fit please make a video on the effects of sleep deprivation of gains!
I think some of the self-proclaimed fitness and nutrition experts out there aren’t eating their meals apart far enough cause they are spewing misinformation like “explosive diarrhea!” In comes Jordan, clearing up all the B.S! Thanks!
Creatine powder is not natural, its synthetic ingredients created in a lab.if you take creatine, you’re not natty, and your water injected gains will disappear when you get off. FACTS ��
SO MANY MEATHEADS WILL BE OFFENDED BY THIS STATEMENT BECAUSE THEY THINK THEY’RE THE REAL DEAL.
i think all ur so called data is influenced by big pharma companies.
Not sure where the negative comments are coming from.
Everything he has stated is completely accurate, and more to the point, common sense.
Hi PictureFit can you make a video about EMS (Electrical Muscle Stimulator)
6:45
I’d like to differ with wearing a bunch of sweaters, running and biking hard for an hour having my heart rate above 190 on avg.
You lose weight quickly m8
Do you work out seriously or do u just have a lot of knowledge in this particular area.? Just asking:)
I like Chewable with small dosage… when i`m trying to cut, it’s my candy for the day… like 1 or 2 tablets with small dosage… just because it tastes great:D
1. Protein doesn’t hurt kidneys
2. It doesn’t decalcify bones
3. Lactate acid doesn’t cause soreness
4. Fewer calories = lose weight but only if protein is the same
5. Creatine doesn’t dehydrate you
6. Women can lift heavy—they won’t just magically bulk
7. Artificial sweeteners aren’t dangerous in normal amounts
8. You can’t counter a burger with a salad/also see “low calories = lose weight”
9. If you’re gonna have a protein shake a day, have it after working out (paraphrased)
10. “Caffeine is not a diuretic”
11. Most weight loss is in the kitchen
i stopped using bcaa and started to eat more protein when i saw it has bcaa in it
This video is wonderful! It helps me recall of times when my sister used Custokebon Secrets to lose 15 lbs and enjoy being healthy again! Most of us wish to lose fat, but we also require to stay healthy, and that’s exactly what Custokebon Secrets given.
If anyone could go to my channel and give me tips for my squat form I’d appreciate it
When I take BCAAs during a workout, it gets rid of nearly all DOMs, if I don’t use them, I get DOMs. Is there a reason?
Great lecture as always Jordan!
As far as plant-based protein sources go; pea protein isolate seems to be the king, right? PDCAAS close to 0.9 and 8.4 grams of leucine per 100 grams. That means that a 35 gram serving of pea protein isolate gives almost 3 grams of leucine. Not bad eh? What’s the caveat here?
Probably your best/most informative upload I’ve seen so far. I’ve just started cutting out most all supplements and really sticky to my diet/workouts…keep dropping knowledgeable info my brotha
Sir, Coca Cola ZERO makes us fat? Please make a video about diet acid drinks. Thanks.
Secret protein / supplement advert, don’t believe me? Then what is the top thing on these comment!!
They may not have lost a vast amount more, but how did they feel?
I am glad that I was too lazy to buy BCAA after the first container was fully consumpted
This is great stuff. Do you offer CME for the seminar? Or maybe watch our videos, take these online quizzes, and get CME.
Why couldn’t u post this yesterday. Before I bought my first bottle of BCAA ��
35 lbs gone! Thanks to you. Great videos! BUT! I have been stalled at 184 for the last 3-4 weeks. I’m 47 YO male eating 1300—1500 calories per day religiously. Mostly a low carb diet and somewhat a Keto. I started following your intermiten dating guidelines about twice a week 12-15 hours for the last 3 weeks and I am still stalled. Hoping you can give me some direction.
Iv never heard anything about caffeine being a diuretic. I have heard of coffee or other things being a diuretic. Its the source containing the caffeine that people believe is a diuretic. At least in my experience.
Completely agree on the weight loss and constant protein intake point, it’s my exact experience as well I will say though that a low carb diet will make you less hungry than a low fat diet and hence it may be a bit easier to maintain a sub maintenance caloric intake:)
Very informative. Helps explain the confusion the BCAA companies are pushing. Its good to know about the symptoms of taking too many BCAAs. Caffeine is so underrated. Good stuff. AND OF COURSE STRIPPERS <3
Great advice, thanks. I am going to share this with my sister who is trying to cut calories to loose weight but not have it affect her diabetes.
Hey Thimas I need some tips on loosing belly fat…. can I have your e mail please
Great lecture. Couple of questions on the timing/frequency of meals. I consume 35 grams whey protein and 50 grams dextrose (gummy bears) post workout. What is your opinion on waiting 3 hours after this “meal” or consuming another meal within 1 hour like most bodybuilding nutrition advice proclaims due to the post workout meal being “easily absorbed.” Also, what is your opinion on how long to wait to train after eating your last meal given your body wants to utilize energy on your digestive system over your skeletal muscle system after you eat. Than you.
Wow! This is a pretty odd blend of “bro” and real science. Performing a short term study on bone density? Interesting, inconclusive too. Going back to the calorie topic and disregarding nutrient density for body composition? Yeah…
Any tips for perioral dermatitis? and is agave nectar good for you?
so if i want to gain muscle mass and i use whey, do bcaas help? dont care about losing fat really
Aspartame and other artificial sweeteners are poisons, don’t be deceived.
Meh idgaf about keto, kinda dumb to waste 2h talking about a fad diet
Tome, you and I both know that the pharmaceutical industry, supplemental industry, diet industry, etcetera are making money from always coming up with the latest and greatest!!!
Thank You For Your Videos!!! ❤
Fantastic episode. Glad to hear a nod back to the fantastic chicken recipes. I’ve already tried the chicken parmesan and look out Gordon Ramsey. I went ahead and mocked this up for you https://i.imgur.com/QBhS75B.jpg feel free to use it.
Haha study’s show with 10 to20 people allover six. Weeks
With out. On conformances or wifhdrawals
Although all the points Jose raises her are fundamentally proven by science. Its worth noting that your body is not to bothered about ‘mans’ scientific opinion. Also scientific understanding, like the wind, can change very quickly. BUT I would disagree with the statement that calories matter when it comes to over eating on whole food. I would say if you live on a whole food plant based diet then you do not need to consider calories because….I reckon you wouldn’t be able to over eat 5Ks worth of plant…that’s a lot of plant. It only really processed food that open the door to this kind of consumption. In summary, if your carrying a lot of extra fat I doubt you gained it on Yams and Kale.
Back in the mid 90s Jose Antonio in an article for one of the muse mags wrote a very critical article on the “Zone Diet” by Dr Barry Sears. I adopted that diet and lost 30 lbs in 6 weeks. My advice is to take anything he says with a grain of salt.
Is it possible the difference in efficacy in men versus women in regard foam rolling has to do with women’s general higher pain tolerance? Just purely anecdotal observations from individuals I’ve trained as the women are much more willing to foam roll with more pressure and more thoroughly then the man I have witnessed and go to through the same.
Both creatine and glucosamine are already synthetized by our own body
Is fat burner good for females to take with regular workout????
For ex: Lipo 6 her
I was really hoping you were going to talk about men’s shot put and the world championships when you brought up track and field and how old records are hard to beat. 3 guys went over 75 feet, which were 3 of the top 5 throws ever. It was absolute insanity. Best shot put competition of all time, hands down. Also it’s a strength/power sport so it would have fit in nice
I am doing home workout without equipment about 45 minutes everyday to loose fat which is about 25% in my body. If I take protein and creatine, would this help me to gain muscle while loosing fat?
i really didn’t think that protein hurt your liver and have never heard it said before
Very good vídeo. Straight forward and backed by Science. Well spoken.
so on the last tip you dont take into consideration the hormone balance of your body and the overall raise in metabolism from exercise. a balance of both is key. obviously your diet influences your hormones as well and a caloric deficit is what you are aiming for but a early morning fasted workout will burn fat directly as you will be in ketosis
300 kcal in 60′ of exercise, what, you’re moving like a turtle or a sloth?!
Strohmaning “The Game Changer” movie to the death.. really bad..
Tremendous as always Jeff. Many thanks. Congrats on your twins! Best to you and your family! Fatherhood is of of life’s greatest privileges. Enjoy Sir!
“Vegetables are awesome for you” Actually they have been shown to be just as bad as they are good for you. For every benefit there’s a negative to it as well. There’s no scientific consensus that vegetables are just plain awesome. Antioxidants have shown to prevent cells from mutating, but also shown to protect cancer cells. Fiber shown to lower insulin spikes, which is caused by a high plant based diet. Fiber protect the gut lining by producing short chain fatty acid, however fiber irritates the gut lining. Vegetables are high in Vitamin C, which transforms in the body into oxalates that forms kidney stones. I’d say plants are useful as supplementation if you got certain restrictions on animal foods. Animal foods should be the main bulk of your nutritional needs. When you start replacing it with plant based sources you’re gonna start to run into all these negatives as well.
If I got kicked out of that plateauing test, I would request it in writing, frame it, and put it on my wall
Just bought BCAA:) only because I am trying to lose weight and maintain muscle mass. Its hard to eat 2g per kg of b.m. when cutting and having busy live, so bcaa makes it simpler.
Hey Tao, how about doing a video for us guys over 40 trying to build muscle.
The only time I take BCAAs is when I’m fasting and therefore I’m not taking whey protein until later in the day. Working out fasted with some water mixed with BCAAs works out well for me. That’s the only time I take it. Otherwise whey protein or a banana is better.
Please dont tell me people still think fasted cardio with bcass is fasted haha
Hi jordan, thanks for the great content!
Question here: if I breakfast at 7 AM 20g protein and my 3g leucine.
Then I eat a snack at 9 AM like peanut butter jelly sandwich just for the calories (I know I wont trigger MPS)
Do I have to wait until noon to eat and get my MPS since I ate a snack at 9 AM or I can eat my lunch at 10 AM (3 hours from my breakfast)
Thanks and keep up the great work. Real and honest information is hard to find
Don’t believe the creatine one. The rest I believe. Creatine definitely dehydrates me, especially feel it in the summer. How can it not, if it is sucking the water into your muscles? Treat all scientific wisdom around diet with caution; it’s not as if “science” has been consistent is it.
So I can tell my wife that I don’t have to eat all those god damn vegetables to lose weight.
I’m an odd ball I suppose but as a salad topper I usually use a couple spoonsful of the liquid in which jalapenos are packed. Loads of flavor and a little spice. Or I use a pinch of salt.
Disappointing review of Game Changers. It looks like there was no single good point for you in that documentary, while top athletes of the world are going vegan after watching that documentary. Everything seems irrelevant to you. 😉 Would have been great if you refuted the endothelial function while on two different types of diets for example, which you failed to do.
Re 1. limit to size and 2. sex differences in foam rolling
1. Not that it needs it, but bit of additional empirical support for Greg’s hypothesis about size being limited by gas exchange is supporting by paleontological findings about various species in the past being much larger when there was more oxygen in the atmosphere. I’m guessing evolutionary physiological changes would probably prevent us from getting more jacked by wearing an oxygen mask.
2. Isn’t there a difference in thickness of male and female skin? I recall something about this being responsible for the increased appearance of cellulite in females. Seems like different skin thickness could affect the quality of muscle stretching during foam rolling which could account for the higher rates of utility for women when stretching showed the same effect across sexes. Basically they get a better stretch due to differences in skin thickness. Maybe try testing this with a crossover study testing foam rolling with and without thick clothes on to test this hypothesis.
Let me tell you guys what. I exactly increase my water intake quite through taking BCAA supps, that’s just because it’s sweet and could blow my mind between set. It can be worth only with this reason.
uhm, i’d be intrested in creatine effects in people who don’t consume meats.
have not eaten any meat since i was 5 and my last more serious workout era, i took creatine and it really helped me focus on the workouts and got them to a better length, also seemed to boost recovery by alot.
Have y’all considered doing a follow up on this? Especially with regard to some of the new research surrounding the conventional model vs carbohydrate-insulin model of obesity? It’s all very difficult for me to parse and get a feeling for whether or not the rough consensus still lies in the same place as it did when this episode was posted:)
Barbell Docs please chime in. I am curious where you stand on the peripheral vs central fatigue debate? I have never heard a compelling argument for either a mix of the two or one or the other as the component of fatigue experienced from exercise. would love to hear your thoughts!
You asked what the viewers want to see:
Not just ‘man to man’ talks. Do you not train female athletes? Why not make strength training & fat loss videos ‘man to woman’ talks.��
You bring up veganism a lot in passing but never go into detail I want more info
Could you go into detail about vegans that wanted to gain strength/muscle
why is Jeff using the muscle markers on a flat white surface
Creatine mono makes me hold a lot of water. Once off it a week or so I get my hard defined look again. Didn’t seem to hold much water with creatine ethyl ester though… Not sure if that stuff is still around…
Really glad in unbiased source is giving us nutrition information that is all based on multiple peer reviewed studies by other academics instead of one or two he did in his basement. (Most of this is false. Especially the stuff about protein.)
Naked Pea protein powder label claims 2.7g of leucine per serving (2 scoops.) If correct lifters don’t need to to slam dairy runoff for protein.
Thank you so much for the great information. In regard to the refractory period, how does a pre workout meal effect things? If my pre and post workout meals are less than 3 hours apart, am I not getting the benefits from my post meal? An example would be a paleo breakfast at 8AM, training from 9-10 and a post workout meal at 1030.
PictureFit I have a question, I’m under 18 and I weigh 57kg at the height of 168cm, this is quite unhealthy I know but I don’t know what to eat, and since I’m still in school I don’t have enough time to have a schedule to go to the gym or go for a run… what should I do? Change my diet? Wake up early and make time for work outs?
Excellent content! Hard to find that good stuff on youtube! Thanks!
Hey PictureFit can you make the nest video about OLIVE OIL? it’s good or bad for you?
Whey breaks fast, bcaa’s breaks fast to so little amount its irrelevant.
Anyone who knows anything about creatine knows that ‘Myth’ number 5 is a gross oversimplification.
Creatine CAN cause dehydration and cramps IF you don’t increase the amount of water you drink to offset the new requirements of cell volumisation. Simply saying no and then citing the study he did is very unhelpful, misleading and confusing to some people.
at 0:48 I was like GAT DAM that dude’s delt is unreal but then it hit me haha carry on.
If you guys wanna try some good BCAAs check the ones in my channel ��
Caffeine is certainly a diuretic for me. I can drink a couple of large glasses of water and not need to pee at all for a few hours, but drink a caffeinated beverage of even half the size and I’m pissing like a fountain.
Hey, i hope you can answear my curiosity. What is your point of view about the increasing concerns that meat and proteins are actually causing illness and people should go vegan? Not sure but i think there are medical studies on that side as well. Isn’t over eating cause problems from other perspectives too?
Thank you Sir!
This made me change a lot of what I have been doing.
so creatine doesn’t cause hair loss?? is it alos a myth u mean??
Can you use creatine everyday on-going without ever stopping?
Thanks for saving me countless $$$ on BCAA supplements ������
Hey Jordan because of protein refactory period whats your thought on lean gains and one meal a day considering macros are met
Lovely Video! Apologies for butting in, I am interested in your initial thoughts. Have you considered Chireetler Muscle Array Rule (erm, check it on google should be there)? It is a great one off product for learning how to get ripped abs without the headache. Ive heard some great things about it and my buddy at last got astronomical results with it.
How can they put out a documentary with such a dumb claims about cows? Are they going to do some test where they take a group of humans and have them graze on grass and grain to see if they can gain muscle and not die?
Since both of my parents have reversed very serious life threatening illnesses with a plant based diet, I am very biased towards the information offered by Nutritionfacts-org. Question: will you wait until you or your family is actually in the ditch before you consider improving your diet?
I got a question and I hope I can find some help here.
I cut down some fat, from 20% (112 kg)to 17%(102 kg) while getting my strength in the basic lifts up on 3×3. I just finally hit a 180 kg Squat for 3×3. But lately I am extremely hungry. And this is dangerous because when I am always hungry I will binge. My question is if I should stop being in a deficit now and eat more or keep on. Because I always thought when you lose weight you’ll get less hungry cause you need less calories. However it doesn’t feel like it.
Thanks for your time.
Sorry if I missed it but how would the minimum 3 hours between meals fit in with pre and post workout meals? Does this still apply?
What’s your stance on pre-workout supplements, like the Optimum Nutrition pre-workout powder?
can you do a video about how polyphasic sleeping affects gains vs monophasic?:o
I ws 2ft 5 inches before i started taking bcaas, but now i am a whopping 3ft even with a solid muscle base of 40lbs, so stick ur Picture in ur Fit u anti bcaa propoganda machine!
For me really when I have protein powder is really gives me more fat.. but when I train naturally I feel better…
Congratulations @picturefit Very informative channel. Please, make a video about fat burners. ��
i take the c4 cellucor (recovery) BCAAs with a whey protein shake and I feel like my gains are coming in very nice, I think it kinda depends on how u use em. Great video man, Keep it up!
Advertising for supplements. What you dont say is that excess protein goes right in the toilet bowl. Good waste of Money.
Fantastic video. Thank you.
Is there significant benefit to spreading out calories across the day? As long as you get 40 grams (or whatever) of protein 4 times (or however many) a day, can you get most of your calories in one of those meals without significant muscle building cost?
Great content. For your viewers it would be great is you remember to repeat the questions being asked to you.
I only have protein shakes after working out & before bed, when I’m having days off I don’t take anything just eating right foods
Dr. feigenbaum, what are your thoughts on the current practice of round the clock TPN infusion in hospitals? Obviously these patients aren’t going for performance but it sounds like it could possibly have negative longer term effects on their health.
Couldn’t have been explained any better. Such a shame that supplement companies have more reach than this type of information:/
So, having a PWO containing BCAA’s before two hours of training, would make it so that whey protein after workout has no use? So then the logical thing in the 2 hour scenario would be to have a meal one good hour before training to initiate MPS, then have BCAA’s to prevent muscle breakdown during training (or is that just bs?), then have the whey protein directly after training? (Or is the whole “eat within half an hour of training” just nonsense?)
I took a breakfrom training, I got outa shape and I used protein supplements for my tra
I know when Imdrink the, before training that soreness the day after is almost gone. Is that helping me reover..maybe not but it cant be hurting right?
Vegan isn’t healthy and meat isn’t unhealthy, they are just trying to scare people into their pet diet which they have chosen for reasons other than health. Anyone who won’t eat eggs or dairy for ‘the environment’ is simply mentally ill. If you take that to the logical conclusion you should simply die now because everything you do and simply existing is a huge drain on the environment in some sense. You use tons of fuel for heating, cooling, shipping, and commuting every single day. If these people are serious about the environment they should promote birth control in developing countries and the elimination of immigration.
Absolutely disagree with advising beginners to NOT take creatine.
Every beginner should be taking it.
So I take BCAA’s with Whey protein I feel that the BCAA’s are significant just because there is a massive difference with being sore. But my main supplements are a Preworkout,Whey Protein, and BCAA’s.
Should we supplement leucine and if so how and when should we.
This is a very dangerous video for public health and somebody should take it down!
Here is an actual study of the effect such supplements can have on you if taken recklessly, which shows that “long-term consumption of a high-protein diet could be linked with metabolic and clinical problems, such as loss of bone mass and renal dysfunction”.
Cuenca-Sánchez, M., Navas-Carrillo, D. & Orenes-Piñero, E. Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Adv. Nutr. 6, 260–266 (2015)
When this guy dies, he’s going to have RIP ‘rest in protein’ on his gravestone.
Fantastic Lecture Jordan! Question: What’s the minimal amount of fat that should be in a diet to prevent health and performance losses?
I like the fact you know your stuff, sugar does turn into fat makes so much sense.
reference: visit the supplements section in bodybuilding dot com
next video by this guy: why meth is good for weight loss
Wow, thanks for this follow up dude. This is above and beyond right here.
Excellent segment. The only myth I would take issue with is the 1st one you mention. Yes, for bodybuilders, protein intake isn’t much of an issue, but for the average person, too much protein, not enough other nutrients and dehydration can indeed damage the kidneys via rhabdomyelisis. Hydrate and eat a balanced diet. The rest will take care of itself.
There are benefits to intermittent fasting/time restricted eating, so hand waving away the anabolic window question isn’t good enough
Great video Jordan. Was wondering with regard to the refractory period, does this still apply for your meal post workout. You often hear it’s the best time to get a bunch of protein/carb in etc but if you’ve had a pwo shake, should you still weight 3-5 hours before your next meal?