💪 Everything You Want & Need To Know About Protein Powders – by Dr Sam Robbins
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💪 Everything You Want & Need To Know About Protein Powders – by Dr Sam Robbins

October 2, 2019

Hi, I’m Dr Sam Robbins, I get a ton of questions about protein powders. And rightly so, there’s so much confusion
about it. Lots of misinformation. And of course, this is because there are so
many protein powders and types, which only adds to the frustration. So, today I’m going to reveal everything
you want and NEED to know about Protein Powders How much total protein you need during the
day and with each meal. What’s the best and worst proteins for building
muscle and losing fat. What’s the best protein for health and longevity
I’ll also discuss vegetarian/vegan protein sources. I’ll tell you what I use personally. And best of all, how you can make your own,
customized protein powder, with any kind of protein you want, flavor, taste, various ingredients
you can add to it. And the coolest part of it all – this will
cost you LESS money than buying any of the popular protein powders you see online or
in the stores. In fact, this is how I have been getting my
own protein powders for a decade now – you’ll get my contacts, discounts and custom formula. And this is the first time I making this information
public, so please pay attention. Because this is such an important topic, I’ve
turned it into a 2 part series and most likely, I’ll make an additional 3rd part with Frequently
Ask Questions. I’m Just Like You… And I’m putting in all this time and effort
for you because I’m just like you – I used to be totally confused about protein. In fact, in the old days I used to buy some
“crash weight gain” powder by Weider with Arnold on the product. It was junk, but that’s all we had then. Later I would buy these big tubs of protein
– it was called something like “Mega Weight Gainer” or “Mega Mass” or something
like that. It was by Weider again… Anyway, it tasted good and it had a lot of
calories. Which I needed because of was really skinny. But, it was cheap protein – mainly milk and
sugar. Sadly, I was gassy and bloated all the time
because it was made with junky milk protein and ingredients. Then, everything changed when I met Jeff Everson
and Dr. Scott Connely, who helped create Met-Rx. It originally came in 2 bottles – Base and
Plus. Later it came in a single, convenient packets. Met-Rx changed everything. It contained much better protein, lower carbs
and low calories. Very little gas or bloat. Later, similar “Meal Replacement Powders”
or “Ready To Drink” (RTD) solutions came along, such as EAS MyoPlex However, the next big change came when pure
Whey protein powder was released and one of the most popular was promoted by one of my
mentor’s, Dan Duchaine called Designer Whey When pure, whey powder was released – it was
the “best” protein you could buy and at that time, it really was. And it’s still one of the most popular protein
these days. Now, these days there are a lot more advances
and better proteins. And one of the biggest changes is vegan, no-dairy
proteins which are almost as good and digestible as whey protein. Which is great, because you no longer have
to worry about “losing muscle” if you don’t have animal protein. Plus, in all honesty – having more vegan/veggie
protein is actually better for your health and longevity. Now, I’m sharing all of this history with
you to let you know that I’ve been at this for a LONG time, so “I’ve been there,
done that” and I want you to learn from my mistakes. So, what that said – let’s start with the
top QA’s How Much Protein Do You Really Need? People selling you protein powders are always
pushing you to eat more protein, but you don’t need to. I’ve tried as little as 0.5 grams per pound
of body weight (about 100 grams/400 calories) to as high as 3 grams per pound of body weight
(600 grams/2400 calories). More will NOT build any extra muscle – especially
in the long-run… and if anything, it’ll increase muscle breakdown (which I’ve done
a video about this as well). Plus, it’s just very unhealthy to have so
much protein. What I’ve found is the most amount of protein
you really need is about 1 gram per pound of bodyweight. I weigh about 200 lbs and I eat about 200
grams (800 calories). Even if you’re taking steroids and working
out really hard – you do NOT need more protein. I’d rather you ate more fat and carbs. How Much Protein Per Meal? I’ve read all the studies, listened to all
the experts about this. There are studies showing that your body can
only absorb about 10 grams per hour, depending on the type of protein (whey being the best). Another study shows only 20 grams per meal
is required for maximum protein synthesis. Eating more didn’t increase protein synthesis. And in another study, it showed eating all
the protein in ONE meal, instead of 4, made no difference. Granted, these were women who only ate 50
grams of protein daily. And in an Intermittent Fasting study, eating
all of the protein during a 4 hour time window and then fasting 20 hours didn’t cause muscle
loss … However, it also didn’t cause muscle gains (protein synthesis) either. Now, there are lots of factors here – age,
they type of protein, your hormona profile (being the most important) and what you’re
eating the protein with (fats, carbs, fiber, etc.) all make a difference. However, let me keep it simple for you. Try to eat between 25-40 grams of protein,
per meal, spread out evenly throughout the day. This is important because protein is the only
macronutrient that can’t be stored. Carbs get stored in the muscle and liver. Fat gets stored in fat cells. But, protein needs to be replenished through
the day. So for me, eating 200 grams, I’ll spread
that over 5-7 meals, which comes out to about 25-40 grams per meal. And I do this because I feel better. I don’t get bloated eating a massive meal
of protein. It also keeps my stomach flatter, than having
all of this food in only 2-3 big meals. What’s The Worst Protein For Building Muscle
& Losing Fat? If I had to pick one protein source you should
avoid, it’s SOY. Unfortunately, it’s in everything because
it’s cheap and it’s been Genetically Modified (GMO). However, the reason I don’t like it is because
it increases estrogen levels, which then causes a decrease in testosterone. Plus, estrogen is a primary causing factor
for both breast and prostate cancer. So, there’s your muscle loss. Additionally, soy decreases thyroid production,
especially the primary hormone – T3, which controls your metabolism. So, there’s your fat gaining. What’s The Best Protein For Gaining Muscle
& Losing Fat? If I had to pick one, it comes down to Whey
protein. However, not any kind of Whey because I believe
most of them aren’t good. I think the best is Whey Isolate and more
specifically, cold-filtration, grass fed Whey Isolate. And I’ll tell you where to get this special
blend in part 2 of this video series. The benefits of Whey Isolate is that It has the highest Branched Chain Amino Acids
(3 most abundant aminos in the muscle). It boosts your immune system
There’s almost no lactose or sugar, so there’s very little stomach discomfort. It’s easy to digest and fast absorbable. It has the highest Biological Value (absorbable
protein) at 104, whole eggs being 100 Now, there’s also Whey Protein Concentrate
– which is cheap, has lactose and causes stomach problems. Unfortunately, this is typically added into
protein powders and protein bars, because it is cheap and it gives the ILLUSION that
you’re getting a lot more Whey — Don’t buy it and stay away from it. Other sources of “milk” protein is Micellar
Casein – This is slower digesting protein. It’s something you’d use before bed. But, not before or after a workout. It doesn’t have the same immune boosting
benefits, nor as high a concentration of BCAA as Whey Isolate. Lastly, there’s Hydrolyzed Caseinate – which
is also milk, it’s faster and easier to digest than Micellar Casein… But it also costs 3x the price of it and the
Whey Isolate. It’s NOT worth the extra cost. It also doesn’t have the same benefits of
Whey Isolate (BCAA, immune function, etc.). It’s just expensive to manufacture, but
no extra benefits. And like I said, video #2 I’ll show you
exactly where and how to get the best Whey Isolate and if you wanted to blend in other
proteins, you can as well. What About Vegetarian/Vegan Protein Powders? As you may know from watching my previous
videos, I’m NOT a fan of dairy. Certainly NOT milk. I think milk is for babies and COW milk is
for baby COWS. So, the most I’d suggest is 25 grams of
Whey Isolate, once daily. During or after your workout. However, the good news is that there are a
lot of great vegetable protein powders that have almost the same benefits, digestibility
and absorbability of Whey Isolate, but without having to eat dairy. There’s Pea Protein – which is in a lot
of vegetarian powders and bars. I’m not a fan of it because it causes inflammation
and it’s hard to mix. Good for a bar, but not a drink. There’s Hemp Protein – which is great, but
it’s hard to have it as the primary source. It’s just hard to mix and it tastes like
grass and dirt. Then we have Alfalfa Protein – Similar to
Hemp, it’s a “green” powder, which is good for alkalizing your body. However, just like Hemp, it’s not good by
itself. Better to mix it with other protein types. Finally we have my favorite – Rice Protein
(non-GMO). There’s no sugar, easy to digest and here’s
the best part, in a 2013 Nutrition Journal study, showed the rice protein is just as
effective as whey protein in gaining muscle, losing fat and improving exercise performance! Now, in video #2, I’ll show you ways that
you can blend these vegetable proteins for all the benefits, but still have it taste
good. But if you had to pick one veggie source – I’d
go with the non-GMO Rice Protein. What About Other Types Of Protein Powders There are other types of proteins – other
than dairy and vegetable. There’s EGG protein powder, white only or
whole eggs. I don’t like only egg white, because you’re
missing half the aminos that are found in the yolks. And, I’d much rather you ate whole, fresh,
pasture raised eggs. They have a lot more health benefits. There’s also Collagen Protein, which has
become popular over the past 5-10 years. I think there are benefits for skin, hair
and joints – which is always nice. But, nothing for building muscle and losing
fat… if that’s your primary goal. Finally, there’s Bone Broth protein – which
is has recently become very popular. Similar to Collagen protein, it has many benefits
for skin, hair and especially the joints. All important. But, nothing for gaining muscle and fat loss. Go ahead and use Collagen and Bone Broth protein
to increase your total protein calories during the day, with the added health benefits of
for your skin, hair, joints and gut. So there you have it. I think I’ve covered all the main protein
powders. I know there are others – such as insect protein
powders and so forth. But, I’ll save the rare ones for another
video. As a quick summary – I think the best protein
powder is grass fed, cold-filtration, Whey Isolate. The best veggie protein is non-GMO Rice Protein. Feel free to add in some collagen and/or bone
broth protein for skin, hair and joint health. And in my next video, I’ll show you how
you can make your own protein powder, customized with any % ratio of protein powder you want,
flavor and other additives (BCAA, creatine, glutamine, etc.) And the best part is that you’ll save money
because you’ll be getting it direct from the manufacturer. AND, there are no miniums either. So you can order just 1 lb or 100 lbs and
get bulk, wholesale discounts. Plus, I’ve spoken to the owners and I’ll
be give a special coupon for an added discount. This is how I make my own protein powder. I’m not here to sell you anything, just
show you the solution that I use personally for the past decade. This way you can get the best protein and
save money at the same time. CTA So, that’s it for part 1. If you found this video helpful, please do
me a favor and subscribe, give it a thumbs up and share it with other people who may
also benefit. And finally, watch part 2 of this video by
clicking the link below, in the description area and I’ll show you how to formulate
your own customized protein blend and save money at the same time. Thanks for listening and have a happy and
healthy day.

Only registered users can comment.

  1. Sir, my friend told me that, if you eat whole egg after workout, the egg protien will not be realeased to my body quickly because of the yolk, we want immediet muscle recovery after workout, so we need fast releasing protien.

  2. Hey Doc, just a question. I’ve never used proteins of any sort ever before in my life until today (1serving) I am 34 years old. But i got this “HorlyesRipped whey protein isolate with C4” label on it. I feel like I’m cheating using this product since I usually prefer just sweating it out. And that also has been an hindering factor. Should I use protein to help me lose weight or should i just focus on my jogging and exercise? By the way, I’m overweight

  3. Dear Dr Sam Robbins the video is ok.

    PS. best protein source – Native whey protein ( nWPC) mix with milk protein isolate without flavor , so that casein /whey ratio is 40/60 – just like in mothers milk.

  4. i got a liver enzymes test , my sgpt was 240 , sgot 100 (max should be 40)
    that week i was eating much protein from meat (no powder), i redone the test after eating less protein , and i got sgpt 100 , and sgot , 70
    and my doctor said that protein done that and i need to eat less protein , and he said that powders are bad since they are not good protein instead they are chemicals that increase the size of the muscles (like steroid but not steroid) since companies will not give a good high quality proteins
    so , even ur health or ur proteins

  5. And don't forget, not to eat natural home-made foods. Just buy those artificially made, cased, protein products out in the market. You don't need to learn how to cook.

  6. This video was exactly what I needed. I truly admire your research and I can’t wait to try out the protein solution you suggested.💪👍

  7. Dr Sam how does protein powder affect hair loss? And what is the best protein powder that does not affect your hair?

    Love the channel by the way ❤️❤️

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