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Muscle-Building Workout and Diet

Hey guys, Dr. Josh Axe here, Doctor of Functional
Medicine and Nutritionist. One of the most common questions I get is how much protein
should I consume a day. Protein is essential for building muscle,
for burning fat, for supporting metabolism, and even the health of certain organs like
your thyroid and adrenal glands. We need protein to heal and to be healthy. In this video,
I’m going to share with you exactly how much protein you need per day. And that answer is, if you’re asking me that
question, how much protein should you have per day is, it really depends on what your
health goals are. I’m going to break things down into three
categories. Number one, how much protein do you need on a regular basis to generally heal
and for your body to regenerate? Number two, how much protein do you need to burn fat?
And number three, how much protein do you need to build muscle per day?. In general, if you just want to have general
health and longevity, doing about 50% of your body weight in grams of protein per day is
about what you want. Let’s say you weigh 160 pounds. If you weigh 160 pounds and you’re
looking to be generally healthy, what I’d recommend is having about 80 grams of protein
a day in your diet. So if you’re eating, let’s say, three meals
a day, you’re going to be getting about 25 grams of protein per meal. That’s going to
really get you to where you need to be in terms of the amount of protein you need in
your diet. The second one is, let’s say you’re trying
to really burn fat fast and you want to get that body fat off. In that case, about 0.7
grams to 0.75 grams of protein a day is ideal for overall burning fat. Because you’re going
to replace some of those extra carbohydrates in your diet and get more protein in during
this period of time when you’re trying to burn more fat. In that case, again, if you weigh 160 pounds
times 0.75, you’re going to do closer to 100 to maybe 120 grams of protein a day if you’re
trying to really burn fat. If you’re going to eat, let’s say four meals a day where you’re
trying to burn fat, 25 to 30 grams of protein three times a day is the ideal amount that
you’re going to be getting if you’re looking to really burn fat. Let’s say you’re trying to build muscle. You’re
trying to build more muscle tone, or you’re trying to build muscle in general. You want
to actually take your weight and take that times one. Eat that many grams of protein
a day. Let’s say you weigh 160 pounds and you’re
wanting to pack on some muscle. Then, you should be trying to get 160 grams of protein
a day. What that might look like if you’re eating five meals a day or let’s say, four
meals a day, you’re going to be trying to get 40 grams of protein per meal. That’s how
much protein you need per day. Again, it really depends. Is your goal for
general health? In that case, half your body weight in grams of protein. If your goal is
fat burning, 0.7 to 0.75 grams of protein. Then, if your goal is to build muscle, you
need an equal amount of grams of protein a day to your body weight if you’re going to
actually build muscle. Again, remember these benefits of protein.
I mean, protein is so important for building lean musculature tissue. It’s also very important
for organ function. In fact, a lot of your organs, cells, and tissues require protein
for proper regeneration. So, if you’re really trying to heal… There
are actually studies out there that if you have burns or cuts on your body that you actually
need more protein intake. So if you ever have a severe burn or an injury, your body actually
needs more protein during those times. Some of the best forms of protein to get are
things like grass fed beef, wild caught chicken and turkey, and free range eggs. High quality
grass fed protein powder, like a good quality whey protein, is also great to get. One of my favorites is collagen protein which
are actually amino acids. Doing collagen is another great form of protein, easily absorbable
and digestible. Those are good sources of protein. Then really, also, you’re going to get some
protein from high quality nuts and seeds like chia seeds, flax seeds, and almonds. Also,
in certain types of beans, you’re going to get some protein. Even certain grains like
oats have lower to moderate levels of protein as well. But really be conscious of that this week.
Look at how much protein are you getting on a regular basis, what are your health goals?
And based on your health goals, consume those amounts of protein a day. I hope you guys have enjoyed this video on
how much protein you should consume per day. This has been Dr. Axe. By the way, if you
want more health tips and want more information like this, we’d love it if you subscribe here
to our YouTube channel. I’m putting out quality videos like this every
single week to really show you how to live your best life possible and how to heal naturally.
Thanks, guys.

100 thoughts on “How Much Protein Do You Need Per Day?

  1. I have no idea why but i have a voice in my head telling me that hes gay…not that there's anything wrong with that

  2. this amount is stupid.
    you are lying to us so that we will buy your fucking bone broth.
    never expected such bullshit from you.

  3. This guys wrong! There has been many studies proving .82g per pound of body weight is the most anyone on the planet should be taking.

    I hate when doctors spread misinformation

  4. Do we have to conduct LFT,RFT, CREATININE, LIMPHID sort of tests before starting protein intake (even moderate? 💯-125 gm)

  5. Are you recommending even dispersing protein consumption throughout the day, or simply the total achieved no matter when taken?

  6. Sometimes I can’t have any protein in my meal depending on where I am or what day it is so does anybody know anything I can take like a good protein shake or a really good protein bar something I can take quick and not a full meal

  7. I work out legs and abs Friday Sunday and Tuesday and lift weights on Monday Wednesday and Thursdays I way 111.8 pounds and I eat around 80g of protein is that good

  8. omg. thank u….. i have the strength to take down an inconsistent 240lbs body builder, but my arms are pretty small…. i been this way for a year or 2…. all these “gym bros” are catching up and passing me…. maybe not in strength, but size….

  9. Isn’t the max amount of protein the human body may process daily 60 g? Also isn’t excess protein hard on the kidneys? Thanks!

  10. my questions doctor is I take 3 shaking protein everyday between meals to reach 175 pounds grams based on my wight to gain muscles Im I in right track and I’m not beginner thanks

  11. Don't take protein in pound/weight .calculate pound body weight in kilogram weight. Ideal protein needed to u build muscle is 0.80 × body weight in kilogram

  12. I'm 204 at 26 percent body fat.
    My goal is 175 at 10 percent body fat. How much protien should i be eating a day my LBM is 150. I would really appreciate anyone answering just trying to get healthier.

  13. Is this x lean body weight mass? I'm 100kg at 17% body fat that would mean 83kg lean body mass. That makes sense to me. And doctor don't you read the most recent research on physiology and diet. It states that consuming this very high amount of protein causes kidney damage due to hyper filtration! It goes to show that you shouldn't always trust titles and uniforms. I've made excellent gains eating much less protein than this doctor recommends

  14. i weight 134 pounds and i do exercise daily,i eat 4 meals a day then how much protein is suitable for my body plz tell me

  15. I have been weight training for years…and I believe he is right about dieting and consuming more protein…i definitely lost weight faster by consuming more protein.

  16. can any one tell me the doctor said there is too much protein in my brother blood what can i do to help him

  17. I would say you need to up your proteins carefully. I was eating about 20grams a day, (120lbs, bodyweight), now I eat 75gramms a day, big results, once I stop gaining muscles I can up that to 100, and so on.

  18. I'm 233 pounds and getting .7 to 1.0 grams per bodyweight is getting frustrating to do everyday on my 1800 calorie diet.

  19. I'm not eat meat fish only egg..i eat 7 8 egg white per day and jogging 40 minute per day little bit beans soya sometime with brown rice dinner it safe to eat 7 egg white per day

  20. Omg 8 years of waisting time and finally someone gave the best tip ever I'm so fucking glad to see this video know i know how to gain muscle thanks man💋

  21. Is there a high protein with 1gram or less fat if I am trying to really burn the fat I have and not put in to much fat while dieting.

  22. I have goute so i am afraid of protein period! And i don't know to eat! I can't eat red meats and i can't eat certain veggies and fruits and nuts….so i just don't know anymore!

  23. What about intermittent fasting? If you eat an 18/6 schedule then I know you need less …just not sure how much

  24. What source did you depend on in this video? Because 1 gm per pound even to bodybuilders according to science is extremely high

  25. you realize how much protein is 170 g. Im trying to build muscle and im 170 lbs . I just cant fit that much food it cant be that much.

  26. Is the ratio per actual pond of body weight , or ideal body weight , eg let's say I want to drop from 272 to 212 , do I need protein for that extra 60 lbs of body fat ? Thanks , very informative video !

  27. He’s lying guys. You need 5 grams of protein per pound of bodyweight to be jacked. Anything else is not gonna bring you any results. All in Protein powder of course.

  28. I eat around 30-50g of protein a day, and I'm a teenager that doesn't move much. These comments are scaring me..? Am I eating too much chicken and pistachios?😅

  29. Dr Axe….how can you suggest how much protein one should eat without suggesting to have a blood kidney profile taken..FIRST. If one has stage 3 kidney disease without knowing it which is very common and they followed your advice here they would be damaging their kidneys even more. As a stage 3 ckd patient I believe this is a dangerous video. And it makes me wonder how much I can trust your advice on other health issues.

  30. This must be mostly lean bodyweight. If you have 100 extra pounds of fat you are carrying I assume you don't need 50 more grams of protein.

  31. Eating too much protein can spike your insulin which makes you fatter and excessive amounts of protein can be stored as fat… there have been studies that proved too much isn’t necessary to build muscle. People who consumed 0.67 grams per pound of body weight vs 1.0 grams per pound ended up with no differences in muscle gains!

  32. people get confused when they are told .8-1 gram per pound… when its actually .8-1 gram per KILO weight…..

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