The Protein Myth: How Much You REALLY Need

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How much protein do you need to build muscle and maximize growth? In this video, we evaulate the scientific research on just this.

Timestamps:
0:00 Intro
0:27 Part I: The Scientific Literature on Protein & Gains
4:57 Training Experience/Effort?
6:27 Cutting?
8:18 Bulking?
8:54 Part II: This Is Worth Remembering
11:13 Part III: Final Thoughts + Summary

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References:
Protein Meta-Analyses:
Morton - https://pubmed.ncbi.nlm.nih.gov/28698...
Tagawa  - https://pubmed.ncbi.nlm.nih.gov/33300...
Nunes - https://www.ncbi.nlm.nih.gov/pmc/arti...

Nitrogen Balance/Indictor Amino Acid Oxidation Data:
Malowany - https://pubmed.ncbi.nlm.nih.gov/30395...
Bandegan et al. - https://pubmed.ncbi.nlm.nih.gov/28179...
Mazzulla - https://pubmed.ncbi.nlm.nih.gov/31618...

Training Hard/More Experience Data:
Lemon -  https://pubmed.ncbi.nlm.nih.gov/1400008/
Tarnopolsky - https://pubmed.ncbi.nlm.nih.gov/3356636/
Roberts  - https://pubmed.ncbi.nlm.nih.gov/29200...

Cutting Data:
Mettler - https://pubmed.ncbi.nlm.nih.gov/19927...
Longland - https://pubmed.ncbi.nlm.nih.gov/26817...
Helms Review - https://pubmed.ncbi.nlm.nih.gov/24092...
Helms study - https://pubmed.ncbi.nlm.nih.gov/25028...
Ribeiro - https://pubmed.ncbi.nlm.nih.gov/35019...
Chapman - https://pubmed.ncbi.nlm.nih.gov/38144...

Bulking Data:
Antonio two studies - https://pubmed.ncbi.nlm.nih.gov/24834... + https://pubmed.ncbi.nlm.nih.gov/26500...

Position stand including protein and health discussion: https://pubmed.ncbi.nlm.nih.gov/28642...