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Muscle-Building Workout and Diet


Hi, I’m Dr Sam Robbins, I get a ton of questions about protein powders. And rightly so, there’s so much confusion
about it. Lots of misinformation. And of course, this is because there are so
many protein powders and types, which only adds to the frustration. So, today I’m going to reveal everything
you want and NEED to know about Protein Powders How much total protein you need during the
day and with each meal. What’s the best and worst proteins for building
muscle and losing fat. What’s the best protein for health and longevity
I’ll also discuss vegetarian/vegan protein sources. I’ll tell you what I use personally. And best of all, how you can make your own,
customized protein powder, with any kind of protein you want, flavor, taste, various ingredients
you can add to it. And the coolest part of it all – this will
cost you LESS money than buying any of the popular protein powders you see online or
in the stores. In fact, this is how I have been getting my
own protein powders for a decade now – you’ll get my contacts, discounts and custom formula. And this is the first time I making this information
public, so please pay attention. Because this is such an important topic, I’ve
turned it into a 2 part series and most likely, I’ll make an additional 3rd part with Frequently
Ask Questions. I’m Just Like You… And I’m putting in all this time and effort
for you because I’m just like you – I used to be totally confused about protein. In fact, in the old days I used to buy some
“crash weight gain” powder by Weider with Arnold on the product. It was junk, but that’s all we had then. Later I would buy these big tubs of protein
– it was called something like “Mega Weight Gainer” or “Mega Mass” or something
like that. It was by Weider again… Anyway, it tasted good and it had a lot of
calories. Which I needed because of was really skinny. But, it was cheap protein – mainly milk and
sugar. Sadly, I was gassy and bloated all the time
because it was made with junky milk protein and ingredients. Then, everything changed when I met Jeff Everson
and Dr. Scott Connely, who helped create Met-Rx. It originally came in 2 bottles – Base and
Plus. Later it came in a single, convenient packets. Met-Rx changed everything. It contained much better protein, lower carbs
and low calories. Very little gas or bloat. Later, similar “Meal Replacement Powders”
or “Ready To Drink” (RTD) solutions came along, such as EAS MyoPlex However, the next big change came when pure
Whey protein powder was released and one of the most popular was promoted by one of my
mentor’s, Dan Duchaine called Designer Whey When pure, whey powder was released – it was
the “best” protein you could buy and at that time, it really was. And it’s still one of the most popular protein
these days. Now, these days there are a lot more advances
and better proteins. And one of the biggest changes is vegan, no-dairy
proteins which are almost as good and digestible as whey protein. Which is great, because you no longer have
to worry about “losing muscle” if you don’t have animal protein. Plus, in all honesty – having more vegan/veggie
protein is actually better for your health and longevity. Now, I’m sharing all of this history with
you to let you know that I’ve been at this for a LONG time, so “I’ve been there,
done that” and I want you to learn from my mistakes. So, what that said – let’s start with the
top QA’s How Much Protein Do You Really Need? People selling you protein powders are always
pushing you to eat more protein, but you don’t need to. I’ve tried as little as 0.5 grams per pound
of body weight (about 100 grams/400 calories) to as high as 3 grams per pound of body weight
(600 grams/2400 calories). More will NOT build any extra muscle – especially
in the long-run… and if anything, it’ll increase muscle breakdown (which I’ve done
a video about this as well). Plus, it’s just very unhealthy to have so
much protein. What I’ve found is the most amount of protein
you really need is about 1 gram per pound of bodyweight. I weigh about 200 lbs and I eat about 200
grams (800 calories). Even if you’re taking steroids and working
out really hard – you do NOT need more protein. I’d rather you ate more fat and carbs. How Much Protein Per Meal? I’ve read all the studies, listened to all
the experts about this. There are studies showing that your body can
only absorb about 10 grams per hour, depending on the type of protein (whey being the best). Another study shows only 20 grams per meal
is required for maximum protein synthesis. Eating more didn’t increase protein synthesis. And in another study, it showed eating all
the protein in ONE meal, instead of 4, made no difference. Granted, these were women who only ate 50
grams of protein daily. And in an Intermittent Fasting study, eating
all of the protein during a 4 hour time window and then fasting 20 hours didn’t cause muscle
loss … However, it also didn’t cause muscle gains (protein synthesis) either. Now, there are lots of factors here – age,
they type of protein, your hormona profile (being the most important) and what you’re
eating the protein with (fats, carbs, fiber, etc.) all make a difference. However, let me keep it simple for you. Try to eat between 25-40 grams of protein,
per meal, spread out evenly throughout the day. This is important because protein is the only
macronutrient that can’t be stored. Carbs get stored in the muscle and liver. Fat gets stored in fat cells. But, protein needs to be replenished through
the day. So for me, eating 200 grams, I’ll spread
that over 5-7 meals, which comes out to about 25-40 grams per meal. And I do this because I feel better. I don’t get bloated eating a massive meal
of protein. It also keeps my stomach flatter, than having
all of this food in only 2-3 big meals. What’s The Worst Protein For Building Muscle
& Losing Fat? If I had to pick one protein source you should
avoid, it’s SOY. Unfortunately, it’s in everything because
it’s cheap and it’s been Genetically Modified (GMO). However, the reason I don’t like it is because
it increases estrogen levels, which then causes a decrease in testosterone. Plus, estrogen is a primary causing factor
for both breast and prostate cancer. So, there’s your muscle loss. Additionally, soy decreases thyroid production,
especially the primary hormone – T3, which controls your metabolism. So, there’s your fat gaining. What’s The Best Protein For Gaining Muscle
& Losing Fat? If I had to pick one, it comes down to Whey
protein. However, not any kind of Whey because I believe
most of them aren’t good. I think the best is Whey Isolate and more
specifically, cold-filtration, grass fed Whey Isolate. And I’ll tell you where to get this special
blend in part 2 of this video series. The benefits of Whey Isolate is that It has the highest Branched Chain Amino Acids
(3 most abundant aminos in the muscle). It boosts your immune system
There’s almost no lactose or sugar, so there’s very little stomach discomfort. It’s easy to digest and fast absorbable. It has the highest Biological Value (absorbable
protein) at 104, whole eggs being 100 Now, there’s also Whey Protein Concentrate
– which is cheap, has lactose and causes stomach problems. Unfortunately, this is typically added into
protein powders and protein bars, because it is cheap and it gives the ILLUSION that
you’re getting a lot more Whey — Don’t buy it and stay away from it. Other sources of “milk” protein is Micellar
Casein – This is slower digesting protein. It’s something you’d use before bed. But, not before or after a workout. It doesn’t have the same immune boosting
benefits, nor as high a concentration of BCAA as Whey Isolate. Lastly, there’s Hydrolyzed Caseinate – which
is also milk, it’s faster and easier to digest than Micellar Casein… But it also costs 3x the price of it and the
Whey Isolate. It’s NOT worth the extra cost. It also doesn’t have the same benefits of
Whey Isolate (BCAA, immune function, etc.). It’s just expensive to manufacture, but
no extra benefits. And like I said, video #2 I’ll show you
exactly where and how to get the best Whey Isolate and if you wanted to blend in other
proteins, you can as well. What About Vegetarian/Vegan Protein Powders? As you may know from watching my previous
videos, I’m NOT a fan of dairy. Certainly NOT milk. I think milk is for babies and COW milk is
for baby COWS. So, the most I’d suggest is 25 grams of
Whey Isolate, once daily. During or after your workout. However, the good news is that there are a
lot of great vegetable protein powders that have almost the same benefits, digestibility
and absorbability of Whey Isolate, but without having to eat dairy. There’s Pea Protein – which is in a lot
of vegetarian powders and bars. I’m not a fan of it because it causes inflammation
and it’s hard to mix. Good for a bar, but not a drink. There’s Hemp Protein – which is great, but
it’s hard to have it as the primary source. It’s just hard to mix and it tastes like
grass and dirt. Then we have Alfalfa Protein – Similar to
Hemp, it’s a “green” powder, which is good for alkalizing your body. However, just like Hemp, it’s not good by
itself. Better to mix it with other protein types. Finally we have my favorite – Rice Protein
(non-GMO). There’s no sugar, easy to digest and here’s
the best part, in a 2013 Nutrition Journal study, showed the rice protein is just as
effective as whey protein in gaining muscle, losing fat and improving exercise performance! Now, in video #2, I’ll show you ways that
you can blend these vegetable proteins for all the benefits, but still have it taste
good. But if you had to pick one veggie source – I’d
go with the non-GMO Rice Protein. What About Other Types Of Protein Powders There are other types of proteins – other
than dairy and vegetable. There’s EGG protein powder, white only or
whole eggs. I don’t like only egg white, because you’re
missing half the aminos that are found in the yolks. And, I’d much rather you ate whole, fresh,
pasture raised eggs. They have a lot more health benefits. There’s also Collagen Protein, which has
become popular over the past 5-10 years. I think there are benefits for skin, hair
and joints – which is always nice. But, nothing for building muscle and losing
fat… if that’s your primary goal. Finally, there’s Bone Broth protein – which
is has recently become very popular. Similar to Collagen protein, it has many benefits
for skin, hair and especially the joints. All important. But, nothing for gaining muscle and fat loss. Go ahead and use Collagen and Bone Broth protein
to increase your total protein calories during the day, with the added health benefits of
for your skin, hair, joints and gut. So there you have it. I think I’ve covered all the main protein
powders. I know there are others – such as insect protein
powders and so forth. But, I’ll save the rare ones for another
video. As a quick summary – I think the best protein
powder is grass fed, cold-filtration, Whey Isolate. The best veggie protein is non-GMO Rice Protein. Feel free to add in some collagen and/or bone
broth protein for skin, hair and joint health. And in my next video, I’ll show you how
you can make your own protein powder, customized with any % ratio of protein powder you want,
flavor and other additives (BCAA, creatine, glutamine, etc.) And the best part is that you’ll save money
because you’ll be getting it direct from the manufacturer. AND, there are no miniums either. So you can order just 1 lb or 100 lbs and
get bulk, wholesale discounts. Plus, I’ve spoken to the owners and I’ll
be give a special coupon for an added discount. This is how I make my own protein powder. I’m not here to sell you anything, just
show you the solution that I use personally for the past decade. This way you can get the best protein and
save money at the same time. CTA So, that’s it for part 1. If you found this video helpful, please do
me a favor and subscribe, give it a thumbs up and share it with other people who may
also benefit. And finally, watch part 2 of this video by
clicking the link below, in the description area and I’ll show you how to formulate
your own customized protein blend and save money at the same time. Thanks for listening and have a happy and
healthy day.

100 thoughts on “💪 Everything You Want & Need To Know About Protein Powders – by Dr Sam Robbins

  1. Fick i just buy a gainer protein because its cheap. And i always put my meal more than 40g protein in once because i am simple man. But that wrong because you say it. And i will improve all of that now

  2. Whey Concentrate has anti-inflammatory properties that Isolate doesn't have. It's the same as isolate only without the filtration of fat and lactose. You only need Isolate if you are allergic to lactose. Problem is that concentrate can come in the form from 30-80% pure. Companies mostly use the 30% concentrate to save money and they don't have to put that on the label. Nutrabio is the only company I see that uses and labeled WPC80. Meaning they use the highest 80% percentage of Whey Concentrate. They have full label disclosure which is why I really like that company. IMO, Grass fed Whey Protein Isolate is a waste of money since It's the fat that you want grass fed that is better for you. The fat has already been removed in the filtration process to make Isolate! So it doesn't make sense to want Grass Fed Whey Isolate and it's a marketing ploy IMO.

  3. Unfortunately it’s impossible to eat 5-7 meals a day unless you have a ton of free time to be a meal prep prodigy or lots of money to spend on prepared meals

  4. Why do people who have something to say take so bleeding long to say it? They lead us up the garden paths with promises to tell all, and they are so full of piss and importance,trying to make a point,that by the time they are ready to go the last mile, we the punters have lost interest.Come on you guys get your fingers out.

  5. Excellent and SO helpful! My personal trainer said that pea protein powder also raises estrogen. I don't know if it's really true, but I threw it out!

  6. I'd even say that you need just 1g per 1kg (So almost a half of what was mentioned) or maybe 0.8g per 1lbs of body weight at best. AS LONG as you eat enough calories.
    I lift clean. No supplements. On a plant based diet.
    Just eat enough real unprocessed food and keep lifting :))
    edit protein powders can fuck with your organs and intestines in unexpected ways. Better take amino acids (building block of proteins). Safer, easier absorbed, straight to the blood stream from your stomach

  7. Dr. Robbins, I donated a kidney back in 2002 and so I want to be very careful about taking protein powders,I'm not supposed to have any restrictions but I want to be sure that I get the safest possible protein for my kidney. What's my best bet for gaining muscle and being safe with my kidney? I'm 195 lbs. Thank you very much for your time!

  8. dont promote organic – bcz nothing difference – nature doing GMO same we do in lab- pls study more about these things – nitrogen is same whether you produce synthetically or naturally – example lemon having citric acid as same as synthetic

  9. please study about rice properly bcz its contain starch same as wheat having 80% – please study propely –
    The endosperm is the tissue produced inside the seeds of most of the flowering plants following fertilization. It surrounds the embryo and provides nutrition in the form of starch,

  10. Nature itself dangerous chemicals – then why do say organic organic? its mean you did not study about chemstry and human digestive system – fruits itself dangerous chemicals – what is water ? H2O ist . what kind of doctrate you got? your personal experience is not science –

  11. Hello dr Sam Robbins, I like your vids keep up the good work! My question is that protein powders cause acne for me, which type of protein can I get to avoid this. If anyone knows this would help. Thanks 🙂

  12. I'm 55 I'm goin through menopause I have have soya milk I am trying to build muscle want toned arms I don't eat meat only fish greens and I don't drink or smoke trying to get good protein as I want to get the right one can you please give me some advice on what I'm doin wrong

  13. Proein power are not approved by FDA they add suger fat Company's throw today some stuff that you and me do not know later on in life will get sick went you older. The best proein are fruits and vegetables. Don't eating anything the best way be healthy

  14. I used whey concentrate it cheaper, I'm not lactose intolerant and it not making me bloat, whey isolate is created for those who have lactose intolerant everybody knows about this

  15. Hey Doc. I liked that you covered the all main protein powders. But I have to to agree and disagree with the rice protein. While it may be good for vegan people, it also has other drawbacks, like not being totally complete as animal protein and having high Mercury or lead in them with other soil contaminants. Sure it may say non-GMO, but you can't prevent the soil which they are grown on. Rice was knocked down a couple years ago, due to high levels of various contaminants being absorbed in it. It may be close to animal protein, but the amount of natural contaminants being absorbed in it, is not worth it. The concentration of contaminants in rice could be higher as manufacturers condensed them into protein. I'll skip rice protein and just eat them as whole rice in small amount.

  16. Sir, my friend told me that, if you eat whole egg after workout, the egg protien will not be realeased to my body quickly because of the yolk, we want immediet muscle recovery after workout, so we need fast releasing protien.

  17. Hey Doc, just a question. I’ve never used proteins of any sort ever before in my life until today (1serving) I am 34 years old. But i got this “HorlyesRipped whey protein isolate with C4” label on it. I feel like I’m cheating using this product since I usually prefer just sweating it out. And that also has been an hindering factor. Should I use protein to help me lose weight or should i just focus on my jogging and exercise? By the way, I’m overweight

  18. Dear Dr Sam Robbins the video is ok.

    PS. best protein source – Native whey protein ( nWPC) mix with milk protein isolate without flavor , so that casein /whey ratio is 40/60 – just like in mothers milk.

  19. i got a liver enzymes test , my sgpt was 240 , sgot 100 (max should be 40)
    that week i was eating much protein from meat (no powder), i redone the test after eating less protein , and i got sgpt 100 , and sgot , 70
    and my doctor said that protein done that and i need to eat less protein , and he said that powders are bad since they are not good protein instead they are chemicals that increase the size of the muscles (like steroid but not steroid) since companies will not give a good high quality proteins
    so , even ur health or ur proteins

  20. And don't forget, not to eat natural home-made foods. Just buy those artificially made, cased, protein products out in the market. You don't need to learn how to cook.

  21. This video was exactly what I needed. I truly admire your research and I can’t wait to try out the protein solution you suggested.💪👍

  22. Dr Sam how does protein powder affect hair loss? And what is the best protein powder that does not affect your hair?

    Love the channel by the way ❤️❤️

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