The Smartest Way To Use Protein To Build Muscle (Science Explained)

How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?

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0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?

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Sources:

Daily Protein Intake:
https://pubmed.ncbi.nlm.nih.gov/26960445/
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pubmed.ncbi.nlm.nih.gov/29182451/

How Much Protein Can You Absorb in a Single Meal?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

How Much Protein Can You Use in a Single Meal?
https://pubmed.ncbi.nlm.nih.gov/19056590/
https://pubmed.ncbi.nlm.nih.gov/24257722/
https://pubmed.ncbi.nlm.nih.gov/27511985/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675798/

Protein Quality:
https://pubmed.ncbi.nlm.nih.gov/28534027/
https://pubmed.ncbi.nlm.nih.gov/28382889/

Peri-Workout Protein:
https://pubmed.ncbi.nlm.nih.gov/30702982/

Pre-Sleep Protein:
https://www.mdpi.com/2072-6643/8/12/763
https://pubmed.ncbi.nlm.nih.gov/29764464/
https://pubmed.ncbi.nlm.nih.gov/28515842/

Protein Safety:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

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Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.