April 3, 2024 • 13 mins
Unlock the full potential of your muscle-building journey with Gus Holland's expert insights on whey protein supplementation. If you've ever wondered how to fine-tune your protein intake to match your body's absorption rate and maximize your gains, this is the episode you can't afford to miss. We're breaking down the science of protein digestion and how to adjust your diet to support both bulk-up aspirations and lean muscle maintenance. Plus, we're tackling the calorie conundrum head-on, demystifying how various workout routines, including cardio, influence your caloric demands.
But it doesn't stop there; prepare to get the lowdown on why a balanced diet trumps all fad trends when it comes to sustaining muscle growth without sabotaging your body's essential functions. We're also shining a spotlight on the often-overlooked importance of amino acids—specifically BCAAs and EAAs—and how a quality supplement can bridge the gap in today's less-than-perfect dietary landscape. Whether you're a seasoned athlete or a fitness rookie, tune in and equip yourself with the knowledge to craft a tailored nutrition strategy that complements your unique physique and training regimen.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everybody, welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Today I'm going to be talkingmore about whey protein
supplementation and buildingmuscle.
So, in regards to whey protein,it is estimated that your body
can absorb roughly 10 grams ofprotein per hour.
That is more of a ballpark like.
(00:24):
It's not like a locked innumber, but we'll just go with
10 grams per hour.
So if you eat a 40 gram a mealwith 40 grams of protein in it,
your I mean digestion like youshould be able to absorb all of
that by the time it is digested.
With that in mind, of the timeit is digested, with that in
(00:50):
mind, everyone's individualprotein intake needs or goals
are all going to be differentbased on your current weight and
what your actual end goal is.
If you're truly trying to justput on lean mass, then that's
going to be a more delicateprocess of really balancing all
of your macros for what worksbest with your build and your
(01:14):
training style as well.
Obviously, if you're doing alot more cardio than someone
that's just doing like a five or10 minute warmup, you're most
likely going to be burning morecalories, like if you're doing
additional cardio like you takesomebody that's just doing
strength strength training withthe five, five or 10 minute
(01:34):
warmup and somebody else that'sdoing the cardio with the same
amount of strength training.
Obviously it's just based oncalories in calories out.
So recently and by recently Imean over the past, I don't know
20 years it's been diets havebeen being pushed more and more.
(01:59):
So they're like oh, don't dothis, do that, don't eat this,
eat this.
You know it's kind of all Imean.
Obviously, if you have a truelike allergy or some some sort
of sensitivity or you're lactoseintolerant, obviously you need
to structure eating around that.
But overall, as far as in myopinion goes at least, what
(02:26):
works best for me is just awell-balanced diet that goes
hand in hand with my training atthe time.
So your diet should changebased on, like, when your goals
change, when your trainingchanges, so all that stuff kind
(02:48):
of goes hand in hand.
If you're kind of going throughbulking and cutting phases and
all that, obviously your diet'sgoing to change and your workout
.
So that's kind of why peopleovercomplicate it, because it
changes for everyone andeveryone's different.
But with that in mind, I mean,if you're trying to gain muscle,
(03:14):
you're going to need to consumemore calories than what you're
burning off or using, and you'regoing to need to consume more
protein than what you're burningoff and using.
So keep that super simple andbasic and play around with
everything else, because you gotto find what works for you.
(03:37):
In regards to diet.
Limiting or restricting your,restricting your dietary protein
sources or energy sources ingeneral can actually will lead
to some form of musclecatabolism.
Basically, this is thedisintegration or the depletion
(04:03):
or the taking away from themuscle.
Also, with these restrictions,you're going to be limiting the
release of your amino acids foryour energy production,
gluconeogenesis and thesynthesis of your peptide
hormones, as well as othercomponents that are created
(04:27):
throughout the body.
This includes, but isn'tlimited to, hgh, which is human
growth hormone, adh, which isyour anti-diuretic hormone, t3
and T4.
So that's why it's important toget a good amount of protein in
(04:47):
your body, especially when youare trying to either gain weight
in general or build muscle.
As far as amino acids go, thereare a lot of amino acids.
When people are saying thatthey take an amino acid
supplement, they're normallytalking about branched chain
(05:08):
amino acids or essential aminoacids, eaas.
Those are a great supplementbecause a lot of people discount
them, and you can.
But in modern society orculture, a lot of our food is
(05:29):
poor quality or, especially ifyou're like a working adult,
you're you might not be eatingthe perfect high quality diet
with the perfect amount ofmacros and blah blah blah.
So taking a BCAA supplement, orreally any type of amino acid
(05:53):
supplement that is of highquality, is going to help you
with your protein intake.
So it doesn't actually countspecifically toward like how
many grams per day you've eatenof protein, but what it does is
it provides the building blocksto kind of fill in the gaps of
any incomplete proteins orpoorer quality proteins that you
(06:18):
might be consuming.
So, on top of that, they'renormally pretty cheap as far as
supplementation goes, and alsoyou can find a lot of really
great tasting BCAA powders thatcan be added to water, which is
also going to hopefully help youincrease your water intake.
(06:40):
So, according to the 2020 to2025 Dietary Guidelines for
Americans, most healthy adultsover the age of 19 years old
should be getting between 10 and35 percent of their daily
calories from protein.
So one gram of protein providesfour calories and that is a
(07:04):
massive gap.
I mean obviously becausethey're including men and women,
people of different heights, inpeople of different heights, um
, it's, it's such a big gap of10 to 35 percent of your daily
calories, so I definitelywouldn't go off of that, but
that is what is suggested.
Um, so I'm just kind ofproviding that information, the
(07:29):
so to, to further explain thatgap and how it's kind of
ridiculous to even for them toput it out there as like truly
helpful advice.
So that means if, for a 2000calorie per day diet, you'd need
to consume somewhere between 50and 175 grams of protein,
(07:51):
that's a massive, massivedifference.
175 grams of protein, that's amassive, massive difference.
So, um, I kind of, if you're, ifyou're trying to build muscle,
I normally say to do like one toone and a half grams of protein
(08:11):
per pound of body weight.
Uh, that means if you're 200pounds and you're trying to
really bulk up, put some muscleon, excuse me, gain some
strength, um, then you would betrying, trying to consume 200 to
300 grams per day.
So now, if you hit, if you hit200 grams per day and you're
(08:34):
seeing excellent results andeverything like that, then maybe
you found your sweet spot.
You need to figure out what isbest for you whole thing, where
they estimate you can do 10grams per hour of digestible
(08:55):
protein getting absorbed intoyour body.
That means over a 24 hourperiod you would be able to
consume about 240 grams ofprotein and your body still be
able to use it.
Now, keep in mind, that is anestimate and the more you can
space out your proteinconsumption the better, because
(09:16):
it's easier on your gut and it'sobviously going to help your
body absorb that protein moreefficiently.
And, to be completely honest,1.5 grams per pound per day is
pretty excessive and would onlybe used in certain specific
(09:40):
situations.
Most of these studies are goingby grams gram consumption per
kilogram of body weight.
So I get that because you'redoing grant grams to kilograms.
Uh, in, in America we're usingthe pounds.
You know pounds.
So, uh, just to read exactly, um, what what the studies are
(10:10):
saying.
So they're, they're currentrecommended daily allowance, rda
is 0.8 grams of protein perkilogram of body weight per day.
That is primarily for musclemaintenance to maintain how much
muscle you have and have ahealthy diet.
(10:33):
Maintain how much muscle youhave and have like a healthy
diet, um, so they're suggestingthat that is what's required to
maintain a perfect nitrogenbalance and to prevent muscle
loss within your body.
So, uh, recent studies havecome out where they they did, uh
, uh, they changed the proteinintakes ranging from 0.5 to 3.5
(11:00):
grams per kilogram of bodyweight in order to test what was
best to increase lean body mass.
They were saying that most ofthe participants plateaued at
1.5 to 1.6 grams per kilogram ofbody weight per day.
(11:21):
Like over recent studies, 80%of studies have reported that
participants that are consuminga minimum of 1.2 grams of
(11:42):
protein per kilogram of bodyweight per day uh, which is
still much higher, you know, 50%higher than the recommended
current recommended dailyallowance, saw a significant
increase in their lean body mass, lean muscle body mass, and
(12:05):
this was especially true tothose that were performing
resistance training during thestudies.
(12:26):
So, obviously, just to sum itup, higher protein, higher
weights, higher gains.
Natural food source as opposedto supplementation, but
supplementation is great to fillin wherever you need to, I mean
, and also to provide a variety,so you're not just constantly
(12:48):
slamming chicken breasts andstuff.
I'm going to wrap this episodeup today, but I think I'm going
to wrap this episode up today,but I think I'm going to cover
it more from a dietarystandpoint, like food
suggestions and everything onthe next episode next week.
But if you like this episode,feel free to share it with a
(13:10):
friend.
That's the number one way tohelp the podcast.
You can also check outwayoflifepodcastcom.
That's going to have everythingthere and you should definitely
check that out.
Yeah, but thank you all againfor hanging out and listening
and y'all have a great week.
All right, bye.
Hey everybody, welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Today I'm going to be talkingmore about whey protein
supplementation and buildingmuscle.
So, in regards to whey protein,it is estimated that your body
can absorb roughly 10 grams ofprotein per hour.
That is more of a ballpark like.
(00:24):
It's not like a locked innumber, but we'll just go with
10 grams per hour.
So if you eat a 40 gram a mealwith 40 grams of protein in it,
your I mean digestion like youshould be able to absorb all of
that by the time it is digested.
With that in mind, of the timeit is digested, with that in
(00:50):
mind, everyone's individualprotein intake needs or goals
are all going to be differentbased on your current weight and
what your actual end goal is.
If you're truly trying to justput on lean mass, then that's
going to be a more delicateprocess of really balancing all
of your macros for what worksbest with your build and your
(01:14):
training style as well.
Obviously, if you're doing alot more cardio than someone
that's just doing like a five or10 minute warmup, you're most
likely going to be burning morecalories, like if you're doing
additional cardio like you takesomebody that's just doing
strength strength training withthe five, five or 10 minute
(01:34):
warmup and somebody else that'sdoing the cardio with the same
amount of strength training.
Obviously it's just based oncalories in calories out.
So recently and by recently Imean over the past, I don't know
20 years it's been diets havebeen being pushed more and more.
(01:59):
So they're like oh, don't dothis, do that, don't eat this,
eat this.
You know it's kind of all Imean.
Obviously, if you have a truelike allergy or some some sort
of sensitivity or you're lactoseintolerant, obviously you need
to structure eating around that.
But overall, as far as in myopinion goes at least, what
(02:26):
works best for me is just awell-balanced diet that goes
hand in hand with my training atthe time.
So your diet should changebased on, like, when your goals
change, when your trainingchanges, so all that stuff kind
(02:48):
of goes hand in hand.
If you're kind of going throughbulking and cutting phases and
all that, obviously your diet'sgoing to change and your workout
.
So that's kind of why peopleovercomplicate it, because it
changes for everyone andeveryone's different.
But with that in mind, I mean,if you're trying to gain muscle,
(03:14):
you're going to need to consumemore calories than what you're
burning off or using, and you'regoing to need to consume more
protein than what you're burningoff and using.
So keep that super simple andbasic and play around with
everything else, because you gotto find what works for you.
(03:37):
In regards to diet.
Limiting or restricting your,restricting your dietary protein
sources or energy sources ingeneral can actually will lead
to some form of musclecatabolism.
Basically, this is thedisintegration or the depletion
(04:03):
or the taking away from themuscle.
Also, with these restrictions,you're going to be limiting the
release of your amino acids foryour energy production,
gluconeogenesis and thesynthesis of your peptide
hormones, as well as othercomponents that are created
(04:27):
throughout the body.
This includes, but isn'tlimited to, hgh, which is human
growth hormone, adh, which isyour anti-diuretic hormone, t3
and T4.
So that's why it's important toget a good amount of protein in
(04:47):
your body, especially when youare trying to either gain weight
in general or build muscle.
As far as amino acids go, thereare a lot of amino acids.
When people are saying thatthey take an amino acid
supplement, they're normallytalking about branched chain
(05:08):
amino acids or essential aminoacids, eaas.
Those are a great supplementbecause a lot of people discount
them, and you can.
But in modern society orculture, a lot of our food is
(05:29):
poor quality or, especially ifyou're like a working adult,
you're you might not be eatingthe perfect high quality diet
with the perfect amount ofmacros and blah blah blah.
So taking a BCAA supplement, orreally any type of amino acid
(05:53):
supplement that is of highquality, is going to help you
with your protein intake.
So it doesn't actually countspecifically toward like how
many grams per day you've eatenof protein, but what it does is
it provides the building blocksto kind of fill in the gaps of
any incomplete proteins orpoorer quality proteins that you
(06:18):
might be consuming.
So, on top of that, they'renormally pretty cheap as far as
supplementation goes, and alsoyou can find a lot of really
great tasting BCAA powders thatcan be added to water, which is
also going to hopefully help youincrease your water intake.
(06:40):
So, according to the 2020 to2025 Dietary Guidelines for
Americans, most healthy adultsover the age of 19 years old
should be getting between 10 and35 percent of their daily
calories from protein.
So one gram of protein providesfour calories and that is a
(07:04):
massive gap.
I mean obviously becausethey're including men and women,
people of different heights, inpeople of different heights, um
, it's, it's such a big gap of10 to 35 percent of your daily
calories, so I definitelywouldn't go off of that, but
that is what is suggested.
Um, so I'm just kind ofproviding that information, the
(07:29):
so to, to further explain thatgap and how it's kind of
ridiculous to even for them toput it out there as like truly
helpful advice.
So that means if, for a 2000calorie per day diet, you'd need
to consume somewhere between 50and 175 grams of protein,
(07:51):
that's a massive, massivedifference.
175 grams of protein, that's amassive, massive difference.
So, um, I kind of, if you're, ifyou're trying to build muscle,
I normally say to do like one toone and a half grams of protein
(08:11):
per pound of body weight.
Uh, that means if you're 200pounds and you're trying to
really bulk up, put some muscleon, excuse me, gain some
strength, um, then you would betrying, trying to consume 200 to
300 grams per day.
So now, if you hit, if you hit200 grams per day and you're
(08:34):
seeing excellent results andeverything like that, then maybe
you found your sweet spot.
You need to figure out what isbest for you whole thing, where
they estimate you can do 10grams per hour of digestible
(08:55):
protein getting absorbed intoyour body.
That means over a 24 hourperiod you would be able to
consume about 240 grams ofprotein and your body still be
able to use it.
Now, keep in mind, that is anestimate and the more you can
space out your proteinconsumption the better, because
(09:16):
it's easier on your gut and it'sobviously going to help your
body absorb that protein moreefficiently.
And, to be completely honest,1.5 grams per pound per day is
pretty excessive and would onlybe used in certain specific
(09:40):
situations.
Most of these studies are goingby grams gram consumption per
kilogram of body weight.
So I get that because you'redoing grant grams to kilograms.
Uh, in, in America we're usingthe pounds.
You know pounds.
So, uh, just to read exactly, um, what what the studies are
(10:10):
saying.
So they're, they're currentrecommended daily allowance, rda
is 0.8 grams of protein perkilogram of body weight per day.
That is primarily for musclemaintenance to maintain how much
muscle you have and have ahealthy diet.
(10:33):
Maintain how much muscle youhave and have like a healthy
diet, um, so they're suggestingthat that is what's required to
maintain a perfect nitrogenbalance and to prevent muscle
loss within your body.
So, uh, recent studies havecome out where they they did, uh
, uh, they changed the proteinintakes ranging from 0.5 to 3.5
(11:00):
grams per kilogram of bodyweight in order to test what was
best to increase lean body mass.
They were saying that most ofthe participants plateaued at
1.5 to 1.6 grams per kilogram ofbody weight per day.
(11:21):
Like over recent studies, 80%of studies have reported that
participants that are consuminga minimum of 1.2 grams of
(11:42):
protein per kilogram of bodyweight per day uh, which is
still much higher, you know, 50%higher than the recommended
current recommended dailyallowance, saw a significant
increase in their lean body mass, lean muscle body mass, and
(12:05):
this was especially true tothose that were performing
resistance training during thestudies.
(12:26):
So, obviously, just to sum itup, higher protein, higher
weights, higher gains.
Natural food source as opposedto supplementation, but
supplementation is great to fillin wherever you need to, I mean
, and also to provide a variety,so you're not just constantly
(12:48):
slamming chicken breasts andstuff.
I'm going to wrap this episodeup today, but I think I'm going
to wrap this episode up today,but I think I'm going to cover
it more from a dietarystandpoint, like food
suggestions and everything onthe next episode next week.
But if you like this episode,feel free to share it with a
(13:10):
friend.
That's the number one way tohelp the podcast.
You can also check outwayoflifepodcastcom.
That's going to have everythingthere and you should definitely
check that out.
Yeah, but thank you all againfor hanging out and listening
and y'all have a great week.
All right, bye.
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