 Hey guys today, we're gonna talk about protein supplements So I had a friend of mine asked me about a specific protein and then he asked me Like what is the benefit of all this? What why should I take this sell me on this and? I've always been a fan of protein, but not really a fan of supplements overall Normally if you're taking like specific pills, I just feel that the The benefit or the if you're talking in statistical terms the effect size of taking this Stuff generally isn't worth the time or the money of taking it but protein is Not that So let's start with this so basically The recommended daily allowance of protein that you see like a percentage on the back of things You'll say okay, so this protein supplement has 34 grams of protein in it, and that's 68% of my daily value so those numbers that percentage is based off of basically minimal operation right it is not optimal operation So to be a little bit more healthy and to support a very active diet and maybe some muscle building or maybe some fat loss You're gonna need to up your protein intake. It helps you produce a little bit more Chloric burn throughout the day just because it It's called the thermic effective food. It takes a little bit more energy to Digest protein rather than simple sugars or whatever So having a protein supplement that you can just scoop into water and then down Makes that a lot easier. It helps buffer the added added intake of protein so whereas I believe the recommended daily value or recommended value is 50 grams per day for a normal size 180 pound man the accepted recommendations for Physically active men and women is one gram per pound of Body weight so one gram of protein per pound of body weight So that's a lot. So if I weigh 170 ish That's 170 grams of protein So having a powder helps me buffer that so that's that's basically point number one point number two Where do we go? So I've been reading this diet book or I haven't been reading it I read it all in one day because I loved it. It's called the Metashred diet by Mike Rusell highly recommended my new favorite diet book one of the things he popularizes in the presentation he gave here in Indianapolis last fall and in this book is that With the normal American diet people tend to skew their protein intake Towards the end of their day. So they'll have a very very small amounts of protein earlier on in their breakfast meals And then they'll superload it later on in the day and the reason that that is currently seen as suboptimal is that With a certain level of protein intake you get a spike in protein synthesis in your muscles So the the level is about 30 grams. So once you get 30 grams this specific amino acid known as leucine With that 30 grams serving helps spark more protein synthesis So it helps if you're losing weight it helps keep the muscle around and if you're gaining weight it helps build more muscle instead of fat So the idea is that you want to spread out at least three sections of your day where you're getting at least 30 grams and spread them out at least three hours apart from one another right if I if I do 30 and then I wait an hour And then I do 30 more. It's like I had one meal So spread out 30 grams at least three hours a day For more put more protein synthesis. So that's one of the the big benefits that I see throughout these days of getting a protein supplement Now there are a ton of protein supplements If you buy some random stuff at GNC you might get like half protein Half of what it's saying that you're supposed to get because supplements are not monitored by the FDA Now I've seen some studies some independent studies that some various websites will do. I'll I'll link to one below But independent companies will examine some protein supplements and the one that Consistently has been coming out on top and the one that I've been using for a long time is a brand known as muscle feast They are our indiana neighbor in ohio And their labels currently look something like this I Have the way hydrolysate generally. I just recommend now To clients that they just get the protein the premium blend premium protein blend. It's currently going for 30 bucks for two pounds or 58 for five pounds and five pounds will last a long time you got to think like You're you're buying food, right? You buy food anyway and that food will last you You know the span of a month at least depending on how much you're using it Uh, so muscle feast premium protein blend I'll link to that below as well um The other thing that I like about muscle feast is they offer an Unflavored variation. So I'm currently drinking that the flavor. I'm getting in here is this uh blueberry flax walnut and Kind of a sharp taste that you get from kefir or the fermented yogurt drink stuff The unflavored protein is not very tasty, but when I put it with some other stuff it doesn't Confound this taste this might taste better with vanilla protein or whatever I've had it with the chocolate and it doesn't taste very good because it doesn't really jive with the blueberry stuff Uh, so the unflavored thing is it you know, it's just like a a more pure supplement for you to take You don't need that and I don't necessarily recommend that to most people because it's not very palatable Most people are looking for something that they can at least drink and don't have to just scarf Like quite the wise the hydrolysate the hydro Is the worst tasting drink that I've ever had the worst tasting protein. Definitely Very very kind of gross they recommend either mix it with something or put it in four ounces of water and just down it The hydrolysates a really Pure especially since it's muscle feast, right? It's a really pure Uh type of protein you'll see way hydrolysate you'll see way concentrate you'll see way isolate They're all different in their general purities and their ability to be digested So concentrate is generally seen as the the cheap kind Isolate is a nice balance of it doesn't taste Terrible and it's pretty bio available to you when you drink it and then hydrolysate is Supposed to be digested in like 10 minutes because the the powder is just smaller. It's it's very fine You can see it when you open it up Um The idea was to get the protein into your muscle as quickly as possible after a workout. I don't think that's necessarily Necessary. I don't think that's necessary So that's why I recommend the blend to people and the other thing about the blend is that it comes with casein Or micellar casein. So my cellar casein is a slower digested Form of protein. It's not the way form of protein that you would get from I don't really know. I don't really know where casein and where whey comes from exactly Let me know in the comments below. I'd love to know Or I'll look it up later Try to beat me though So that will come with it and it takes a little bit longer to digest So you get this this nice blend of let's even look it up So you get a blend of isolate you get a blend of hydrolysate and you get a blend of micellar casein As they advertise the ideal combination of fast and slow digesting proteins That's why I recommend the blend. It works well after workouts. It works well in random shakes throughout the day Um, what else should we say? So if you're if you've just worked out It's a nice Uh, this just having protein powder around is a nice way to get another spike of that protein synthesis Generally if you're trying to get that 30 grams that we were talking about earlier You're gonna need about a scoop and a half If you if you get the hydrolysate since it's so fine and powdery it packs more into one scoop So I can get 34 grams out of one scoop, but if I take a normal casein it's only about 20 grams So you need about a scoop and a half Um, that's about it. Do you have any recommendations any proteins that maybe I should try? I'd love to hear more Until next time. See you later