Naturals Don’t Need That Much Protein (NEW RECOMMENDATIONS!)

An in-depth discussion between Dr. Mike and Menno Henselmans on optimal protein intake for various individuals, including bodybuilders, those on gear, vegans, females, and the elderly.

Summary

  • Menno Henselmans debunks the myth of needing excessive protein for muscle growth, suggesting a maximum beneficial intake of 1.6g per kg of body weight per day.
  • Enhanced athletes may require higher protein intake, but not as much as commonly believed, with Menno suggesting that more than 1.8g per kg of lean body mass is excessive.
  • Vegans need more protein than meat-eaters due to lower quality protein sources, with a recommendation of 2.1g per kg per day when relying heavily on a blend of 80% pea and 20% rice protein.
  • Females and the elderly don't necessarily need more protein than males or younger adults; however, the elderly should focus on protein distribution across meals.
  • Menno advises against overly simplistic protein intake guidelines based on total body weight for overweight individuals and suggests using lean body mass for more accurate recommendations.

Chapter 1

Introduction to Protein Myths and Expertise

0:00 - 38 sec

Dr. Mike introduces Menno Henselmans, an expert in sports nutrition, who shares insights on common protein myths.

Dr. Mike introduces Menno Henselmans, an expert in sports nutrition, who shares insights on common protein myths.

  • Menno is introduced as a researcher in sport and exercise science with extensive experience in sports nutrition.
  • Dr. Mike humorously exaggerates the myths around protein intake, setting the stage for a serious discussion.

Chapter 2

Protein Requirements for Muscle Growth

0:38 - 2 min, 31 sec

Menno Henselmans explains the empirical data on optimal protein intake for muscle growth.

Menno Henselmans explains the empirical data on optimal protein intake for muscle growth.

  • Menno challenges the common belief of needing 2g of protein per pound of body weight per day for muscle growth.
  • Research indicates benefits plateau at 1.6g of protein per kg of body weight per day, even in seriously trained individuals.
  • Menno applies a triple sigma method to adjust for individual variation, resulting in an upper threshold of 1.8g per kg per day.

Chapter 3

Enhanced Athletes and Protein Intake

3:09 - 2 min, 12 sec

Discussion on protein intake for individuals on anabolic steroids.

Discussion on protein intake for individuals on anabolic steroids.

  • Enhanced athletes have higher protein synthesis rates, suggesting they need more protein than natural athletes.
  • Menno argues that while muscle protein breakdown decreases with steroid use, the net effect still points to increased protein needs.
  • Professional bodybuilders may benefit from higher protein intake due to the significant impact of drugs on their metabolism.

Chapter 4

Vegan Athletes and Protein Intake

5:21 - 2 min, 40 sec

Adjusting protein intake for vegan athletes due to lower protein quality.

Adjusting protein intake for vegan athletes due to lower protein quality.

  • Vegans should increase their protein intake to compensate for lower digestibility and amino acid profiles of plant-based proteins.
  • A blend of pea and rice proteins can provide a better amino acid ratio for vegans.
  • Menno recommends vegans to consume about 2.1g per kg per day of protein.

Chapter 5

Female Athletes and Protein Intake

8:01 - 2 min, 6 sec

Protein requirements for female athletes are discussed.

Protein requirements for female athletes are discussed.

  • Research shows that women may have a slightly lower protein requirement than men, but the difference is not statistically significant.
  • Menno advises women to follow the same protein intake guidelines as men.

Chapter 6

Training Intensity and Protein Needs

10:07 - 2 min, 0 sec

Menno Henselmans addresses the misconception about training intensity and protein needs.

Menno Henselmans addresses the misconception about training intensity and protein needs.

  • Most individuals overestimate their training intensity compared to subjects in research studies.
  • Empirical data doesn't support the need for increased protein intake based on perceived higher training intensity.

Chapter 7

Elderly Athletes and Protein Distribution

12:07 - 2 min, 3 sec

Guidance on protein distribution for elderly athletes.

Guidance on protein distribution for elderly athletes.

  • Older individuals should focus on protein distribution rather than increasing total protein intake.
  • Menno suggests consuming more protein per meal to trigger a robust anabolic response for the elderly.

Chapter 8

Protein Intake Based on Body Composition

14:10 - 3 min, 56 sec

Menno Henselmans explains how body composition affects protein intake needs.

Menno Henselmans explains how body composition affects protein intake needs.

  • For overweight individuals, it is better to calculate protein needs based on lean body mass rather than total body weight.
  • Menno agrees with Eric Helms' recommendation of 2.3g per kg of lean body mass for overweight individuals.

Chapter 9

Satiety Factors and Protein Intake

18:06 - 4 min, 1 sec

Menno discusses the relationship between satiety, protein intake, and food choices.

Menno discusses the relationship between satiety, protein intake, and food choices.

  • Protein's effect on satiety is significant until the point of protein requirement is met.
  • Other foods, such as green vegetables and fruits, can be more satiating than protein sources.

Chapter 10

Conclusion and Final Thoughts

22:06 - 8 min, 24 sec

Wrapping up the discussion with final insights on protein intake recommendations.

Wrapping up the discussion with final insights on protein intake recommendations.

  • Menno underscores the importance of not overcomplicating protein intake guidelines and sticking to research-backed recommendations.
  • Dr. Mike concludes by reflecting on the value of bringing experts to share their knowledge with the audience.

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