Your True Protein Needs – with Eric Helms and Greg O’Gallagher

Your True Protein Needs – with Eric Helms and Greg O’Gallagher


as you mentioned probably at the end you mentioned cutting protein in half and actually I think you did you did recently maybe was a year ago you did some heavy research into optimal protein as far as you know dieting in lean people and not that my experience or anecdotal experience is relevant at all but like for me I always gravitated to very high protein um because it’s like you know like keep you full and I eat more ca-ching protein maintain muscle and then I played around going lower and kind of basing off the research that’s like you know 0.82 grams per pound is as optimal so you need and I found that when I lowered my prototype that amount and I do intermittent fasting so I mean it’s easy for me for me to say satisfied from eating protein to meals comparative to six but when I did that I had more room for fats and carbs and like you know everything felt better like I had more fats and carbs at my not I didn’t get my just awesome tested but like if I’m basing offset sex drive like way higher um some of you want your thoughts on setting protein optimally it’s like I’m like you know what for me it’s like 130 grams a day gives me the room to enjoy fats and carbs feel better you know more serotonin everything yeah so it sounds like you’re kind of settling around like 2 grams per kilogram right on about right yeah it so about 0.9 grams per pound or something like that great yeah yeah I’d say that’s right in there like I normally operate with a range of based on my interpretation of the research it’s point eight to one point three grams per pound is the range I operate and typically I’m focused on like the lower third of that so 0.8 to 1 if someone’s not dieting and then the higher range if they are because of those effects of satiety and just to give you a buffer if you happen to be someone who requires that requires would do better with a higher protein intake in terms of lean body mass retention you know that the recommendations I made as a result of the the systematic review and the study I did and my Master’s are very much focused on people who are lean and dieting and doing a distance training and doing cardio and um so you without getting too much into all the mechanisms behind protein yeah I would say you know much like some people hear what they want from what I say on training they do the same thing with nutrition so if if the if they already believe the high protein is effective and they hear me say point eight to one point three they go right so helm says one point three that’s not exactly what I said you know and one question Erica a very quick question so would you say that there is something to the hypothesis that more advanced trainers need less protein than intermediates or beginners I think that it is true that the the ceiling to to what you can gain is less right so the amount of adaptation you can get from the raw consumption of a protein and response to your training is less but we have to understand that the amount of training because let’s go back so the advanced lifters should be pushing extremely hard to get these diminishing returns right so they are still going to be getting an adaptive stimulus so if they’re doing it right the protein shouldn’t be that much different in my mind and if anything they’re going to be having to do more volume from a just pure you know not even that the protein synthesis side of it a degradation because you know training in it of itself is actually you know damaging so if you’re doing a ton of volume at a higher frequency with heavier weights that that dude is going to have an effect on your protein requirement in my opinion and then additionally if you were doing enough to still progress it should be a similar requirement now if you take a study where you’re comparing the same program in and two different and trained and untrained that’s not not the same thing because I could put a in advanced level athlete on a novice training program and he not he won’t only just plateau he’ll actually regress you know what I’m saying so it’s not producing an adaptive stimulus so instead of saying that advanced intermediate or beginner let’s just say that if your training is producing an adaptive stimulus the protein requirement would be the same right so if you’re and if you’re going to stay to maintenance then then you can make an argument that yeah you need a lot less protein and you don’t eat if you eat less protein you have to drop your protein you know it means like people forget that’s okay I only need like this much proteins like well if you prefer to eat a bit more eat a bit more I mean diet is one of things where it’s very like personal preference like find the strategy that fits within these guidelines that you enjoy mm-hmm you know just funny funny little thing about personal preference so I met Meno Hanselman when I was in Oslo and we both got two percent and great guy right you know it’s pretty cool we’re both guys who read I’d say the vast majority protein research and have come to slightly different confused conclusions not that much different and but personal preference so here’s the thing I have to make myself get to one point eight grams per kg on a regular basis with my normal dietary habits in the offseason but you a know with that and that mantra eat like that like you have a hard time I got correct I have a hard time hitting one point eight grams per kilogram I have to give my I have to make sure like if my wife doesn’t bring the protein shakes the workout because she comes from off when she has off the zoo and I’m there I’m like what’s great now I’m 25 grams short of 1.8 you know I’m like I’m just right at the cusp you know really it’s like you see for you he a lot of like protein no it’s just not what I do habitually right may know on the other hand he’s like well over it all the time and so it’s just interesting that he you know he’s more of a proponent of a slightly lower and take them than what my range is and of course we’re talking to different from like point two grams per pound but um but anyway I just I just found it funny that yeah personal preference is a big piece of it and if I think if you have a range that you know is is good to go that that’s probably a useful thing to did to take home but there are individual differences that that’s one thing is there’s some research out there where some people require more you’d expected some a lot less so you have to figure out you know what is a what’s a reasonable recommendation to make and I think I like to go with that point eight is the minimum like make sure you hit that and you know in the off season if you get more or two extra credit when you’re dieting it may give you some kind of advantage as far as satiety or potentially even muscle potential but not remember right any interview worth you’re likely to fall 30 grams below let’s say your numbers 116 like 130 or whatever it’s like it’s like okay I didn’t have my proteins on I can’t build muscle anymore like it yeah exactly it’s just like it’s just like that study where we had a low high and a moderate mornings in moderate vonda’s best these guys weren’t just like atrophy weak can’t lift hamstring fell off no not at all they’re just not making as much games like if you’re eating 1.2 grams per kilogram which is only like you know at 0.5 or 0.6 grams per pound you’re still going to get bigger and stronger it just you may not be as efficient in that and that progress is the guy who’s eating you know point a grip I kind of

45 thoughts on “Your True Protein Needs – with Eric Helms and Greg O’Gallagher

  1. At the end of the interview we did on muscle growth, Greg and Eric started talking about what the optimum protein intake is.

    This was so useful, I had to post it as a separate video 😀

  2. Radu, I apologise if this is a very basic/dumb question, but how are you able to calculate your calories and macros so accurately? Any tips to make calorie counting easier? Should I weight out my food perhaps? Any help is appreciated.

  3. Really great content Radu! truly enjoying the amount of quality information you are posting especially as one of the first or even the first Romanian Fitness Youtuber out there! can't wait to see where you will be in 6 months from now! Bravo, tine-o tot asa! Fellow roman aici :)!

  4. Un raspuns vreau si eu in Română.Greg ia doar 120-140 grame pe kg/corp sau pe pounds/lbs sau cum au ei? Ca asta ar insemna 240-280.Mersi,o zi faina.

  5. Shazam failed me, what's the track playing at the start and end? Sick.

    I drop about 1.4g per lbs. Good to know I have some slack there.

  6. Interesting video. Would you recommend basing the calculated amount of protein off total body weight (i.e., including fat mass) or LBM? Just seems that if you have significantly more body fat its going to skew the numbers. It wouldn't seem logical to eat 20, 30 g etc more protein for a given LBM just because someone was fatter?

  7. excellent info bro, thanks a lot for including the conclusion and practical application at the end of the video 👍

  8. Greg is around 78 kilos/170 pounds and eats 130 grams of proteine which makes his intake 1.6 and not 2.0 grams per kilogram like Eric says.

  9. I found setting a medium protein and not stressing about it too much is the best way. Im 160 and go for 140 but if im only at 120 and want some carbs, i'll go with what i want

  10. Excellent video. I always try to aim for my lean body mass in grams of protein per day – im 195lbs right now so around 170g of protein everyday. Keeps me stronger every workout, keeps the size on, and no protein farts haha

  11. Is the level of protein intake determined upon lean body mass or overall body weight? I currently weigh 173lbs, but have a lean body mass of 148lbs.

  12. FOR HEALTH and living disease free, read pages 48-60 from the book "The China Study". You can find the book free if you do an extensive Google search. I am not a plant based eater or any form of vegan. I have reduced my protein consumption from 120 grams/day to about 60 grams a day ( 5'9" 175lbs) with no negative effects . I am following the Warrior Shredding Program, then Greek God Prog. (once I get a 33" waist). At 36" now.

  13. Awks i'm 73kg and i eat 400g of protein a day. Half of it in post workout meal/shake. I feel fine all the time. I don't eat a lot of carbs.

  14. This is BULLSHIT! Anyone quick-cheks the scientific literature will know that the usual recomendations are about half what these guys are saying!

  15. I'm like Eric … hard to hit 1,8-2g/ kg … i can't eat that much meat and i don't like to drink more than one shake/day
    good video tho !
    Bafta in continuare Rade 😀 !

  16. Eric is great in the evidence based fitness industry. I have also learned so much from Menno Henselmans, his friend. Both are in my eyes the best in this field.

  17. 140g of proteins easy to achieve without powders. Chicken, steak, eggs, oats, nuts use a thing like myfitnesspal app you be surprised how much protein you have a day. digital weighing scales help. 200g of chickens breast about 62g throw in a steak 251g steak 62g have 2egg 18g you just hit your daily protein intake. Plus eating things like steak is a lot nicer than drinking a shake.

  18. Everything is different when you r on steroids – protein synthesis – the way you body burns fat – TEF ., TDEE … everything and please do not tell me that this guy looks shredded because he knows more – not being pessimistic here but come on guys – radu is in the business too – and he look different why because he is natural . Period

  19. Bullshit. Following their advise will ruin your progress for losing fat. I was on track with my fat loss with high protein diets then I started eating less protein (.9 g per pound of body weight) and substituted rest of my missing calories with carbs I started losing muscles and my body fat percentage stopped dropping. Low carbs will kill your sex drive but it will give you the maximum results in fat loss.

  20. Wait….Greg talks about 140 Gramm per pound and there is a video in what he says the max of protein is 0,82 gramm per pound.so that would be a protein intake of kinda 160 per kilogramm.It must be because he also talks about having more space to include carbs and fats.So Eric got him wrong.He says to him,,So you talkibg about 220 gramm per kilo is that what you say and greg nodded but thats not his real intake

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