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

Had a lot of fun making this one! I hope you guys enjoy and I really appreciate your patience in giving me time to get the video as good as I could! See you all again soon!

Young lifters and bodybuilders have no idea how lucky they are to have this type of well researched information available to them for free. I wish there was a Jeff Nippard around in the 90s. At 52, I'm stronger and leaner than I was in my 20s and 30s because of the influx of science backed information that's freely available to us. Thanks for the work you put into it, Jeff.

Great stuff. EVERY beginner lifter should watch this.

First year of lifting, some sources told me to eat 400g of protein per day...and that was NOT FUN!

Someone give this man a medal. He truly produces some of the best edited, easily digestible, science-based fitness videos in the game.

Thank you for being so open and honest. Especially about eating disorders. I feel like this is SO real and not many people are truly open about it. You rock!!

Just the fact you covered all that in 10 mins and kept it smooth and visually appealing is greatly appreciated Jeff

I love how rigorously sourced these videos are while still keeping them interesting. Excellent work!

Thank you, I’m just getting back into the gym from 3 years off… I got hit by a car on my motorcycle & had a traumatic brain injury & it broke my left leg in 9 different places including my femur and parts of my fibula that are now missing they have been (reinforced with titanium and muscle transplants), I am finally starting to walk. I find your videos inspiring & you break everything down and make the information easy to digest & coming from you I find them incredibly motivating! Thank you 🙏

I consume a 25g protein shake 45 minutes before lifting/swimming/running and recover with the same protein shake about an hour or two hours after. I then add animal product protein every two hours until my threshold is achieved (around 150 g) to include dinner (ex: 4 oz salmon). Spreading my protein intake throughout the day keeps my metabolism in check and I don't have an urge to binge knowing that my protein replenishing window is relatively small.

Always impressed by the level of quality content you share man! Great summary of everything we currently know about protein.

Thank you for doing all the research for us and citing it! Thank you for also always providing the lb to kg conversion! We love you

Linked research articles, clean visuals and charts, well paced and to the point! My guy you are a legend. Thank you.

I don't understand how hard it is for fitness influencers to include scientific research on a subject they're talking about. This is why Jeff is my favorite fitness youtuber who not only provide us with killer exercises and meal plans, but he's also giving us knowledge on the subject.

You explained everything very well

I'm blown away by how good your videos are. Looking at studies, amazing clips, just A+ all around. Best workout channel I've seen on Youtube.

Your videos are top tier. As a scientist I truly appreciate your systematic review approach to these videos and recommendations. You’ve helped me a ton in my fitness journey. Thanks!

Jeff, I purchased your body recomp guide and your beginner-intermediate workout guide about 10 months ago. I'm down 60 lbs and fit in my college clothes again at age 34. Thank you!!

- Bulking & Recomp: 1.6-2.2g / kg
- Cutting: 1.8-2.7g / kg
Higher end if lean + train hard, lower if
- Best 3-5 meals/day
- High protein is not detrimental

These tips are negligible if daily protein intake is hit:
- Consuming >40g of (casein) protein before bed is good
- Can effectively absorb 50-70g protein per meal

Vegan stuff:
- Protein quality in certain ingredients (leucine stuffs) is less important as we consume myriad of foods daily
- Vegan lifters should aim for higher-end of protein ranges

Great Video! I was already mainly just focusing on overall intake, but this video was very helpful in breaking down the different confusing information online

This is great! Thank you for making this video. I was so confused with all of the content on social media about how much protein to eat, when to eat it and such. I want to purchase one of the programs you offer, however, I’m not sure which to get. I use to go to the gym a lot, about 3-4 years ago and I mainly did cardio plus weights here and there. I lost a lot of weight but not gained much muscle by doing that. Now I would love to lose all of this weight that I’ve gained throughout the years but at the same time gain muscle (especially on my lower body, focusing on glutes) and get stronger. Which of the problems better suits me?