The pharmaceutical- and food industry shills, and complete imbeciles, (which goes without mentioning,) at VeryWell Health recently posted an article about what protein sources are best for those just starting out their “fitness journey.”
Well, that’s an easy one. I worked in that industry for over 20 years at the highest level. Looking at the history of bodybuilding, fitness, and strength/power sports, raw beef, raw eggs, and raw milk has always been the staple — and just not for protein, but for all essential micronutrients that the body needs. This is also supported by biology, physiology, and biochemistry as we as humans are classified as obligate hyper carnivores, which means that all our food should be animal-based, as in the flesh and fat of animals and on occasion, their produce such as eggs and milk.
With that said, I bet these morons at VeryWell Health will shill for the food industry, as well as following the agenda of keeping people as weak, dumbed-down, and dependent on the system as possible and thus will lie straight to your face. So, let’s see what they have to say.
“If you recently started a new fitness routine, you may be interested in building muscle by adding more protein to your diet. Instead of relying on protein powder, you should prioritize whole foods whenever possible, experts say.”
So far, so good. Whole foods as in meat or eggs will always be superior because of food synergy and the fact that they are packed with all other essential nutrients and also the very important animal fats, which are crucial for our hormone production, and without a good and healthy hormone profile, you can forget about building muscle. Just look at any malnourished vegan that resembles a rotting zombie corpse.
How Much Protein Do You Need?
“The Recommended Dietary Allowance of protein is 0.8 grams per kilogram (approximately 2.2 pounds) of body weight. But this recommended amount might be too low, according to Chris Kolba, PhD, PT, CSCS. “That’s just taking enough not to be deficient,” Kolba said.”
First of all, the very retarded “Recommended Dietary Allowance” (RDA) for protein is based on keeping you from dying of protein deficiency, nothing more. Also, it does not take activity nor body composition into the equation, which is crucial as most people today are overweight or even obese, and they might be the only ones to get just enough protein if they follow such an idiotic recommendation. However, 0.8 grams per kilogram of body weight is ridiculous if you are lean or at least not overweight, and even more so if you are active as it’s barely enough to keep you functioning if you’re totally inactive, as in bedridden. 0.8 grams per kilogram of body weight is about half of what you need to be really healthy and thriving. And about a third of what you need if you want to add muscle mass.
“Instead, he recommends 1 to 1.2 grams of protein per kilogram of body weight, and older people may need a bit more since they may not absorb nutrients as efficiently. However, eating too much protein could cause gastric upset.”
Who is this quack? This complete imbecile? Yes, the still very retarded RDA recommends 1.1-1.5 grams per kilogram for those who “exercise regularly,” which is a complete and utter joke. Even the shills at Mayo Clinic recommend 1.7 grams per kg of bodyweight for active people. Only an imbecile or evil shill like this Kolba would take the RDA to heart and willingly hurt people by recommending only 1 to 1.2 grams. And no, protein will not cause gastric upset, only plant-based- and processed foods will destroy your gut and digestive system.
Seriously, you need about 1.4 to 1.8 grams of protein a day per kilogram of body weight if you’re somewhat active but not interested in adding muscle mass. With that said, I would say that we need closer to 2.2 grams per kilogram of bodyweight, as in 1 gram per pound, if we really want to build muscle mass over the long run. This is also what most of the literature supports, with some suggesting even more, especially for bodybuilders, as in the range of 2.2 to 2.8 grams of protein per kilogram of bodyweight (as in 1.27 grams per pound.) A few studies have even shown a slight advantage with 3.5 to 4 grams per kilogram of bodyweight (1.8 grams per pound,) however, that is generally a waste unless you take a lot of anabolic, androgenic steroids.
If you’re lean, you should opt for the higher ranges and if you’re overweight, you should opt for the lower ranges or simply calculate based on your desired and realistic body weight.
“If you’re not a high-level athlete, as long as you get the needed amount of protein within the 24 hours of the day, it doesn’t really matter,” Kolba said.”
Yes, protein absorption from whole food sources such as fatty meats, in a medium sized meal, can take up to 6 hours or more, supplying a steady stream of amino acids and other nutrients. And we also have an amino acid pool, which is the total amount of amino acids available in the body from dietary intake, protein recycling, and non-essential amino acid synthesis. Depending on dietary intake, it approximately contain 300 to 600 grams of protein being degraded and synthesized each day that we can tap into and use for muscle repair as long as we are not starving and we get enough protein on a continuous basis, or the pool will lessen and the body will prioritize cellular repair and regeneration in only crucial tissues, and not muscles. However, this does not usually happen until after about 16 hours without food, as in fasting where autophagy begins to kick in. So there’s really no need to eat more than two meals a day for most people. One large meal might suffice if you’re very inactive, but is not recommended (only by shills.)
However, when the goal is to build muscle mass, 3 meals a day (with protein in them) will be very beneficial and accelerate the process a little. The bigger you are, and the more protein and nutrients you require, the more meals you should have, with a maximum of 4 meals a day and perhaps one small snack, or you will start to overload your digestive system and your last meal will likely be too close to bedtime. Remember, the last meal or snack of the day should be 4 to 6 hours before you go to bed to guarantee uninterrupted and high quality sleep — which is also crucial for our natural detoxification and tissue repair, as in healing. If you eat close to your sleep window, you will screw this up, and you will pay with your health.
“If you’re looking to include more protein in your diet via whole foods, the following are good sources:
- Beans
- Eggs
- Lentils
- Meat
- Nuts
- Peas
- Poultry
- Seeds
- Soy products”
Evil shills for sure. How the f**k can you place one of the most toxic and damaging foods at the top, as in disgusting ferment-inducing beans? Are you at VeryWell Health that retarded? And lentils? Seriously. And nuts and seeds, the most toxic part of any plant. And soy that is simply packaged estrogen, turning men into women and women into sterilized depressed shells.
Out of 9 examples you got two correct. That is a frikkin’ F- according to the US grading system.
Here’s a real list in order, best at top:
- Fatty red meat (ruminants,) as in beef and mutton
- Lean red meat (ruminants,) as in deer/venison, bison and elk
- Whole raw eggs
- Raw milk
- Game meat, as in winged and ground game, quail, duck, rabbit, hare, etc.
- White meat, as in poultry (chicken and turkey) and fish
“If you can’t get enough protein in your regular diet, you could try protein powder, but it’s important to research the products as they are not regulated by the Food and Drug Administration (FDA).”
A protein powder is only necessary if you already are quite muscular, as in 15 to 20 kg (30 to 40 lbs.) or more above your starting weight, as it might be difficult to keep up with a high protein intake solely from food at that point. But as a beginner, and as someone who “just started their fitness journey,” a protein powder is totally unnecessary. And unless you get a high quality powder with a protein content of at least 88%, you will get a lot of unnecessary chemicals and also toxic carbohydrates, adding to your toxic load.
“Rumsey explained that isolate whey protein products have a larger percentage of protein—typically around 90%—compared to concentrate, which has about 70%-80%.”
Yes, however, an isolate will contain less growth factors, co-factors, and minerals than a whey concentrate. A concentrate has been cold-dried and filtered, which still leaves some of the fat and natural milk sugars and other nutrients in the end product. This usually results in a protein content of 78 to 84% (out of about 94%, as the rest is moisture.) An isolate has been purified using chromatography methods including ion exchange chromatography, which separates proteins based on their charge, which results in almost a pure protein at 88 to 94% and some moisture making up the remaining 6 to 12%.
What you choose is up to you. But if you really need a protein powder, and have the muscle mass and metabolism to go with it, a few grams of natural sugars from milk is not going to hurt you. So, if you only need a quick boost around your training session, a high quality whey concentrate of 82 to 84% protein will suffice. And if you want a more long-acting alternative, either a casein or a combination of whey, egg, and casein will be ideal. These should have a protein content of 86 to 90% if of good quality.
How Does Protein Help With Muscle Growth?
“Increasing your protein intake won’t automatically result in larger muscles. “Muscle growth is a complex process that relies on hormones, physical activity, and adequate intake of protein and calories,” Rumsey said.”
Yes, hormones and actually lifting progressively in the gym. And 7 of the 9 protein sources you previously listed will destroy your hormones, so you’re clearly totally ignorant on this topic.
Also, calories are heat units. You can not consume a measurement of heat production, you imbecile.
What you meant to say is an adequate intake of nutrients, as in micronutrients, animal fat, and animal protein. That should be a no-brainer.
“But consistently eating enough may help you feel more energized and ready for more physical activity.”
You mean as in comparison to starving yourself? Simply eating more protein, especially from the wrong sources as you recommended, and if your diet already is a complete mess, will not make you feel more energized, likely the opposite.
If the goal is to add muscle mass and/or to become stronger and/or to get stronger bones, ligaments and joints, you need to feed yourself. You need to eat enough to actually slowly gain weight. And guess what, if you do that, as in eating enough animal-based foods which will fully nourish you, you will have all the energy in the world. Especially when you run on our natural fat metabolism and are in ketosis.
“When you incorporate strength training exercises, protein from food helps repair damage from exercising and builds up more muscle, making them stronger over time,” Rumsey said.”
Yes, this is the biological law of adaptation. If you put stress on the body, it will adapt to handle it better the next time as long as your body has the resources to do so, as in enough nutrients for tissue repair and remodeling. And for that, protein is required, but so is a small amount of saturated fats, cholesterol and some micronutrients as it is a complex chemical process. And if you are starving, or eating a majority of plant-based foods, your body will not have the material needed. So again, you need to eat enough species-appropriate foods to slowly gain weight.
“Since it can be difficult to see how your protein intake affects your body, Rumsey added, it may make more sense to track how much stronger you feel after you start eating adequate protein.”
Who is this Rump-sey? She lacks field experience for sure. Has she ever had a client or coached anyone in her life? Has she never heard of a scale, as in weighing yourself first thing in the morning? Or what about a measuring tape, as in taking your body parts’ measurements? Or taking pictures at the same location, at the same time of day and in the same lightning to track progress? Or simply notice how clothes are fitting as you begin to outgrow them?
As for strength, it is mostly the adaptation process of the nervous system, especially in the beginning as you learn to better recruit muscle fibers and you get more efficient at lifting and executing movement patterns.
This is why competing weightlifters can be incredibly strong compared to their body weight and muscle mass. It’s a combination of a very efficient nervous system recruiting more of the fast-twitch muscle fibers combined with perfect lifting technique. With that said, new muscle mass will of course contribute to further strength gains as there will be more muscle fibers available, but the neural adaptations are the most important part of strength.
And that was it for their very poor and uninformative article. Hopefully I could fill some of the void. And of course, I do have more articles on this subject for those interested. Just check out my “protein article archive.”
If you need help with any kind of health problems or transitioning from your current way of eating to our natural species-appropriate, species-specific way of eating, I’m available for both coaching and consultation.
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