Just saw a video debunking the 'more protein is always better' thing for gym bros like me

I been hitting 200g of protein a day for like 2 years straight because every influencer said that's what you need for gains. But I watched this nutritionist named Dr. Sarah break it down on YouTube yesterday. She showed studies where guys eating 1.6g per kg of bodyweight built the same muscle as guys eating 2.2g per kg over 12 weeks. That blew my mind because I'm 90kg so I was doing way more than I needed. It means I can drop 50g of protein per day and save like $2 on chicken and shakes. I still think protein timing matters for recovery but I'm cutting my intake down starting today. Has anyone else changed their macros after digging into the actual research?

2 comments

2 Comments

finleyf8810d ago

wait has nobody talked about the fact that digesting all that extra protein actually stresses your kidneys over time? i saw a study that said going way over the recommended amount can mess with your hydration levels and make your kidneys work harder than they need to. plus think about it, all that excess protein just gets turned into pee basically, so you're literally flushing your money down the toilet my guy. i lowered mine from 180g to around 130g a few months ago and honestly my lifts didn't drop at all, just less bloating and less time spent in the bathroom if you know what i mean. you're probably gonna feel way better once your body adjusts to not having to process all that extra stuff.

rowan_roberts4910d ago

Had a buddy who dropped down to 130g like @finleyf88 and suddenly started having the best shits of his life, said it was like his body finally caught a break. Still cant believe i used to chug protein shakes like they were going out of style.