Optimal Protein Ratios for Physique

like this is why protein sometimes more can be better and it's just that there's there's also so many people out there saying on the other side just stick to 1.8 grams per kilo well it's like Well, do you want to optimize your physique or just cruise through? Well, and I'll say, I'll say it like this, like, because they're not wrong. They're not wrong. But, and if you like in a lot of these guys, again, it's going to be the evidence-based crowd, right? So they're, they're looking at like, they're looking at the literature and, you know, literature comes out, says when they've compared say 0.8 to 1.6, the people that ate 1.6 had a better body composition. They put on more muscle. They lost more body fat. They had more energy. They were able to control their appetite better. So there's a lot of benefits of that. But then the ISSN did some research going from that range to like 3.3 to 4.4. And they found an even better result there. Now, that's a big margin. If you look at, we'll say people who are training minimum 1.6 to 1.8, maximum that we know of now is like 4.4. That's a pretty wide margin. So the way I talk to clients about this, I'm like, look, number one, do you like to eat protein? right what type of protein do you eat if you're a vegan then 3.3 to 4.4 is not not gonna be a great number for you because you're gonna have to you're getting if you're in a controlled calorie diet you're gonna have to be eating a lot of protein powders to keep the carbs and the fats down if you're eating that much if you're eating tasty animals well then it's a little bit easier right because you've got options of like like super low fat meats and stuff and and also whey protein powder, things like that. So, um, but is it necessary to go that high? Not really. Um, I think it's, uh, it has, it's going to be a factor of, can you afford that much protein? Do you actually want to eat that much protein? Does that much protein actually feel good to you? Because like I typically work on 2.8 to three, sometimes 3.3 grams per kilogram of protein, But I like protein. I like steak. I like I like chicken. You know, I like whey protein. I don't have a problem getting it and I feel better when I eat that amount. So pumping up protein, is there a massive benefit? Yes. Is there a massive benefit to massively increasing your protein? there's limited research into it but you know from what literature is that there possibly is a benefit to going even higher than say what bodybuilders would always look at which is 2.2 grams per kilogram is the is that amount going to be is it going to give you enough advantage higher high enough percentage of advantage over anything else maybe maybe not it just depends on how how it works with you like um but i can tell you if you're gonna if you're gonna binge and cheat on anything protein's the thing you want to binge and cheat on because again it's it's satiating it's very difficult to do that no one ever been no one's ever gotten fat over eating steak and broccoli so um if you're binging on that you're probably going to be doing better off than if you you know pull out the peanut butter and jelly and start making peanut butter joey sandwiches chocolate milk because that's far easier to consume more of than than the uh the former yeah it's all the other stuff you have on top of all of that causes it and with with that it's kind of the whole micro deficiencies can store fat loss and prevent muscle building and a lot of people are even nutrient deficient even when they're overeating it's just worse Yeah. Well, yeah. And the thing is, the thing is,