You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies
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Key Timestamps:
0:00 Intro
0:57 Mistake #1 - Thinking you don't need protein supplements if you're already getting enough protein from your diet."
1:25 Mistake #2 - Believing that the quantity of your total daily protein intake is what matters the most!
1:50 Mistake #3 - Taking your primary dose of protein AFTER your workout!
2:54 Mistake #4 - Taking the wrong TYPE of protein right BEFORE a workout!
4:26 Mistake #5 - Not Taking Free Amino Acids DURING Your Workout!
5:32 Mistake #6 - Taking BCAA-ONLY Supplements! (Branched-Chain Amino Acids)
7:38 Mistake #7 - Taking Your Protein With Other Food / Drinks (Particularly With MILK!)
8:05 Mistake #8 - Taking Your Protein Supplement ALL AT ONCE! (In a Single Sitting)
9:44 Mistake #9 - Taking 100% FAST Absorbing Protein Anytime AFTER Your Workout!
10:44 Mistake #10 - Not Taking Protein EVERY 3-4 HOURS For ≥ 12 HOURS After a Workout!
11:12 Mistake #11 - Not Taking CASEIN Protein Right Before SLEEP!
12:39 Mistake #12 - Not Taking Protein on your REST DAYS!
13:27 Michael's Recommendations (Overview)
13:59 Free Amino Acid Product (Amino Co)
16:13 Casein Product (Legion)
17:13 Whey Blend Product (Gold Standard)
17:39 Whey Concentrate Product (Nutricost)
18:22 Whey Isolate Product (Legion)
19:02 Protein Cheat Sheet
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Mistake #1 is the belief that YOU DON’T NEED protein supplements if you’re already getting enough protein in your diet! Of course, having a healthy diet and getting a good amount of protein through whole foods is essential, but studies have shown that for weightlifters, protein supplementation significantly increases muscular gains EVEN IF you’re already getting well above the recommended amount of protein per day from your diet!
Mistake #2 is believing what’s important is the total daily amount of protein intake, with common numbers like that 0.8 or 1.2 g / kg of bodyweight / day thrown around, when the TRUTH is that when you’re speaking specifically about weightlifting-induced muscle growth, studies have consistently shown that the total daily amount is FAR LESS important than the TYPE and TIMING of that protein intake, and even less important than what food or drink you take WITH the protein!!!
Mistake #3 is the single most common mistake that people make, and fixing IT will make the biggest difference in your protein-related gains! And it’s that people take their primary protein dose AFTER their workout!! While multiple studies have proven that taking the same amount of protein in the form of free amino acids immediately BEFORE a workout results in far more total muscle protein synthesis! And that holds true EVEN IF you’ve already eaten a high-protein meal before the workout.
Mistake #4 is that the small percentage of people who DO take protein before their workout almost always are taking the wrong TYPE of protein, which is every bit as important as the timing itself. To absorb and use any protein you ingest, your body has to first break it down into free amino acids. So you can drastically speed up absorption by already having that done, and taking free amino acids instead of intact protein. The benefit of taking protein before a workout is to have those amino acids quickly absorbed into your bloodstream while your muscles are working, so having the fastest absorption rate is the most important factor in how effective it will be!
Mistake #5 is to not take more free amino acids DURING your workouts! Studies show that muscle protein synthesis rates are between 30 - 70% higher when ingesting amino acids every 15 minutes during exercise.
Mistake #6 is taking BCAA supplements, because your body still needs the rest of the 9 ESSENTIAL amino acids to synthesize ANY of them into muscle. Acute doses of protein should include at least 700 mg of Leucine, and then a balanced ratio of all the other essential amino acids in order to maximize muscle protein synthesis!
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