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Arthritis Diet and Exercises

Does Protein Powder Work? (Spoiler: YES, but there’s a catch)

Whether you’re a guy or a girl, you’ve
probably been told that you need protein to get the most out of a workout. And you’re definitely not the only one at
the gym using a protein supplement. In 2017, 9.4 billion dollars was spent on
whey protein globally. So is protein powder actually helping you
build muscle, or are you turning your money into dust? Let’s talk about how your body uses protein
to build muscle and whether protein shakes are helping you get the best out of resistance
training. Welcome to DocUnlock where we help you make
better decisions about your health. So how exactly does your body build muscle? When it comes to increasing the size of any
organ, the body only has two options: you can either increase the number of cells, called
hyperplasia. Or you can make each cell bigger, called hypertrophy. When it comes to building up new muscle, your
body can’t build new muscle cells, so your body relies on muscle hypertrophy. So how does muscle hypertrophy work? If you look at a muscle cell under a microscope,
what you will see are long tubes of fibres running along the length of the cells. These are called myofibrils and are full of
protein-based fibres. When a muscle cell builds more of these protein
fibres, it gets bigger and stronger. To achieve muscle hypertrophy there’s a
simple rule, Muscle Protein Synthesis (MPS) needs to outweigh Muscle Protein Breakdown
(MPB). And to trigger Muscle Protein Synthesis, you
need 2 ingredients: resistance training and protein from your diet
If your body doesn’t get enough protein from your diet, then it can’t trigger muscle
protein synthesis effectively. And this is where the advice comes from to
include protein in your diet especially if you’re doing a lot of resistance training. Most people living in high income countries
get enough protein from their diet for normal body function. But we know that protein needs are higher
in those people who are deliberately trying to achieve muscle hypertrophy. But does adding protein powder to your diet
help you get better results from resistance training? Well there have been so many studies done
on the topic! If only there was a meta-analysis that put
all the results together so that we can get the best answer possible. Ah HAH! Found it! Published in 2017 in the British Journal of
Sports Medicine, this is the largest review so far on whether protein supplementation
leads to gains in muscle mass and strength. It combined the results of 49 randomised controlled
trials. In these trials, almost 2000 people were put
on a resistance training program. In these people, the average protein intake
even before supplementation was approximately 1.4 grams of protein per kilogram, per day,
and this is already above the recommended dietary allowance of 0.8 grams per kilogram,
per day. The experimental group received an additional
protein supplement of 36 gram per day on average, with almost half of the trials using whey
protein. The control group most commonly received a
carbohydrate supplement to make sure that the total calories were the same as the experimental
group. The average resistance program was 13 weeks
long, with training sessions 3 times per week. On average each session had 7 exercises, 4
sets per exercise and 9 reps per set. And the results? Well, protein supplementation improved strength,
muscle size and lean body mass. So you aren’t wasting your money after all,
protein supplementation does lead to some benefit. BUT WAIT – there’s a catch. First, there is a point where adding more
protein doesn’t lead to more benefit. The researchers found that the benefit of
protein supplementation plateaued after a total daily intake of 1.6 grams of protein
per kilo, per day. For someone weighing 70 kilos, that would
mean a total protein intake, both from food and supplements, of 112 grams per day. And the second thing: even though protein
supplementation did have a benefit, it’s not as impressive as you might think. When it came to improvement in strength, participants
who didn’t use a protein supplement increased their 1 rep max by an average of 27 kilos
just through resistance training alone. Those who were given a protein supplement
had an additional benefit of 2.49 kilos. In other words, protein supplementation contributed
an additional benefit of only 9%. What does this mean? Well the researchers tell the story best:
“the practice of Resistance Exercise Training is a far more potent stimulus for increasing
muscle strength than the addition of dietary protein supplementation”. If you’re a professional athlete where every
last bit of strength counts, then yes absolutely optimise your protein intake. For serious athletes, this study recommends
supplementing protein intake to an upper limit of 2.2 grams per kilo, per day, to get the
maximum possible benefit from protein supplementation. But if you’re an average person like me
just trying to stay fit, then protein shakes will help you a bit, but not as much as getting
to the gym and actually doing the work. So the next time you see someone at the gym
drinking some protein, the real question is: hey bro, do you even lift? In this video I’ve only looked at the effect
of protein supplementation on strength training. There are some other reasons why people use
protein shakes: to boost protein intake without eating a lot more calories, to suppress appetite
or to aid in recovery after cardio. If you’re interested in these topics, drop
a comment below and if you’re interested in getting specific advice about your particular
situation and protein intake, then I would suggest seeing a sports dietician. A common concern about a high protein diet
is whether there are any negative effects on your health. For example, could a high protein diet cause
lead to worse acne, hair loss or even cause kidney damage? In the next episode, I’m going to look at
the science behind these questions so make sure you’re subscribed for that and the
video will be up there to your right when it’s released. Thanks for watching and I’ll see you in
the next one.

100 thoughts on “Does Protein Powder Work? (Spoiler: YES, but there’s a catch)

  1. Of course protein powders work but you gotta put in the work at the gym and with your diet. Taking protein powder alone won't do it, one of the best ways to recover is through percussion massage; you feel more mobile shortly after and much less sore. I got my massage gun at Voltacious.com

  2. Great review. I'm an athlete and weight trainer and I've been on a plant based diet for 22 year's and I get more than enough protein and even felt better giving up animal products. My family and friends spend a fortune on meat and all the cooking hassle..yet all that excessive protein is being flushed down the toilet and has done nothing positive for their health.

  3. Protein shakes should only be used as an extra drinks between the solid meals. They do not work alone. If you eat a lot of natural food you don’t need protein shakes. It fact supplements are waste of money. Let’s be honest. They help more mentally with confidence and great taste. Im talking about gaining weight. If someone wants to lose weight then protein shskes are great substitute for meals

  4. How valid is the conception that if you consume a protein shake after workout (i.e. without extra carbs), most of the contained protein will be directly metabolized to glucose only to restore glycogen stores?

  5. I mean what I learned in nutrition class is that we cannot store protein and we can get enough by balancing it out on out plate.. The rest we just piss out. So Ask the nutritionist.

  6. It's like, if you want gains, you need to add mass to your muscles. You don't want it to be water or fat. You can only absorb so much protein under certain circumstances: quality and quantity of your lift, recovery and obviously nutrition. The protein needs to get into your muscle cells and stay there. Contract the muscle, don't go down too slow, eat protein a couple times a day, sleep a lot. That's it.

  7. Strongmen often eat way more than that. I recall reading Zydrunas Savickas would eat 600g+ of protein per day. Science is for nerds. If you want to get big, broscience is what you need.

  8. Also, I have to say that the 9% increase in 1RM is definately significant. It may not seem like much, but every kg on the bar counts and earns you more bragging rights in the locker room.

  9. Why am I still look skinny even though I’m taking protein powder since 12 years old now I’m 17 years old and I want to gain muscle and weight .My BMI is about 14 so I’m underweight . How do I gain weight?

  10. 2:30 So… you took people eating 1.4g of protein per kg of body mass, which is 1.75x the suggested RDA serving and already getting close to the maximum amount of protein our bodies can use effectively even when body building (examine shows it at around 1.5g/kg optimally), then gave them a protein shake. No shit they did not have notable gains vs the control group, the control group already had the maximum amount of protein their bodies can use from food. I'd love to see this study done again, and done right. How about we have a control group who's actually eating 0.8g per kg/body mass, then up that with a shake. Y'know… How supplementing protein into your diet is supposed to work?

  11. I believe research studies are ineffective at understanding the interactions of supplements on the human body. Genetics play such a big role and unless every participant is genetically equal, there really isn't any way of knowing if supplements will have a certain effect on them. "Supplement researchers" (most likely chemists) are probably a joke among geneticists.

  12. I want to buy a protein shake for my morning drink.I wont exercise regularly but I'll be working on a ship for almost 6months and I am afraid that our cook will only provide us with limited food or nutrition in our meal.Is it a good idea to use protein shake?and for how long would you recommend it??

  13. I started training my biceps with empty bar 20kg…now after 5 months Im doing 60 kg (6reps)for biceps..60kg shoulders 8reps ..75kg chest 8reps ..without any whey protein, pre or post workout supplements ..just 2 home cooked meal a day ..I workout 3 to 4 times per week.

  14. it saves me money cus i need like 230g of protein a day, thas a lot of $$$ plus eating all that protein is difficult for me

  15. I'd recommend this protein powder, I've had a good experience with it


  16. Here is My natural protien shake recipe

    ° 1 cup of milk
    ° 1 bannana
    ° a spoon of oats
    ° 1 medium spoon of honey
    Mix it with a mixer and Enjoy

  17. I noticed about protein powders is that you don't notice anything when you take them. It's when you stop using them that you notice the difference. My body would ache that bit worse and for longer without the powders.

  18. i can only get 30-4o grams from my diet. i live in india – its costly to get more protein with less carbs from food. thats why i use protein powder to get 80-90 gm in total ( both 4m food and protein powder ) every day.

  19. Those people in the study were already consuming enough protein before they supplemented with protein powder, the whole point of drinking a protein shake is if you can’t have a meal in order to get your RDA requirement of protein

  20. 3:41 for someone who weighs 70kg, has maybe 64.4kg lean mass (8% fat just for argument's sake) or less. Which bring down the number to 103g/day or less. I, with about 78kg lean mass need around 125g of protein which is easily doable through diet.

  21. This is only true if the ONLY supplement you take is PURE protein powder. Now take that 10% increase and add in all your other supplements, every natty dude is blown out of the water. "DocUnlock" more like "CocBlock"

  22. You forgot to say that 0.8 is recommended for lazy people who do nothing and sit on their arse all day. Almost misleading/mis informing..Enuff said…

  23. But assuming you aren’t eating enough protein naturally then it is necessary and could double your muscle mass and strength gains over a year. Your conclusion is misleading because the study showed athletes who were getting enough natural protein plus a protein supplement that’s why the effects were small

  24. People take whey expecting to get big and it doesn’t work like that, it doesn’t do that, if you want to grow take some testosterone and nandrolone, even simply testosterone would be enough to see results but I like the nandrolone for the health benefits and feeling fantastic. Hormones are the only thing that will truly change your body shape, no mainstream supplement like protein or Creatine will

  25. I never took protein shake when I first started my Max bench was 95 and a year later (now) I hit 225 and my arms exploded too but i was thinking about taking protein shakes now

  26. You don't take your protein to improve strenght but to repair damaged muscle cells=recovery=growth. If you want to improve strenght use creatin. That's it.

  27. i've noticed that the proteins i took (whey isolate) reduced my fatique quite a bit
    it went from the usual 1-2 day fatique down to about 4 hours and less with time to the point where i barely had any ever all while practicing progressive overload

    nontheless this was an interesting and neat video with no bullshit clickbait in the title
    appreciate it mate

  28. Protein powder works in the fact that you’re getting more protein. It’s that simple.
    And I only use it for my post workout shake as whey protein is fast digesting to recover from your training, assuming that your training is intense.
    It’s also used for convenience. And that’s especially convenient for post workout shakes.

  29. Short answer: No.
    Long answer: Gym-bros and body-builders love the stuff because they beleive they need close to a kilo of protein a day to build muscle mass, and if you ever get caught in a conversation with them they will NOT shut up about it.

  30. This is all well and good, but to strongly hint that the extra protein group only got 9% extra gains is misleading, it would have been far better if the studies had looked at what the general population actually take in, in terms of daily protein, which we know is FAR lower than what the ‘non whey protein’ group was taking. It is in these people where the extra protein would likely make the biggest difference

  31. I'm a average person, mildly lift (work waaaaaaaaaaaaaaay too much), but I need protein shakes, I'm a vegetarian.

  32. I want to ask…how horses and bisons eat what they eat…and im.sure in that is not enought protein for thier big body..but they are still.so muscular and so strong….?

  33. This video is entirely based on the assumption “does protein make you perform better?”. Everyone who’s researched 5 minutes of protein knows that it’s not about the performance, it’s about the recovery and building of muscle.

  34. Dont forget all the chemicals they add to protein powder to make it even cheaper. Not very healthy for ur body

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