Instagram Live Q/A: Protein Recommendations, Creatine Supplementation, Optimal Rate of Weight Gain

Barbell Medicine Podcast

Barbell Medicine

Health & Fitness

4.8 • 1.3K Ratings

🗓️ 10 May 2019

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

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Summary

This was recorded over the first week of May during jordan_barbellmedicine's Instagram Live! sessions. Be sure to follow along to catch these sessions live. For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @mike_barbellmedicine @derek_barbellmedicine Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: www.barbellmedicine.com/shop/ Forum: forum.barbellmedicine.com/ Newsletter: eepurl.com/cpqB3n Our Sponsors: * Check out Chilipad and use my code sleep.me/BBM for a great deal: https://sleep.me * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor and use my code factormeals.com/bbm50off for a great deal: https://www.factor75.com * Check out Quince and use my code quince.com/bbm for a great deal: https://www.quince.com Advertising Inquiries: https://redcircle.com/brands

Transcript

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0:00.0	Hey everyone welcome back to the barbell medicine podcast where we bring modern medicine
0:13.0	to strength conditioning and strength conditioning to modern medicine I'm Dr. Jordan Figenbaum.
0:17.2	I've recorded a few of my Instagram live from the past week and I've mashed them all together so hopefully you guys enjoy it.
0:22.6	We're going to talk about protein recommendations,
0:24.5	creatine supplementation, how fast you should gain weight,
0:27.4	and a host of other nuanced topics.
0:29.9	So without further ado, let's get into it. Q&A here.
0:35.0	Let's start out though by talking about dietary protein
0:40.0	just because this has been a recurring question over and over and over again and there's actually been some new guidelines put out.
0:47.0	So just to review, in most countries in the world right now, the dietary protein intake recommendations are 0.8 to 1 gram per kilogram body weight.
1:00.0	It's just almost all countries that actually make a recommendation on this.
1:05.1	That's kind of where they go.
1:07.5	Now, as far as protein intake for the maximum adaptations you can get from strength training or resistance training
1:15.2	induced hypertrophy or even endurance training like just actual performance
1:19.7	outcomes, aesthetic outcomes, or even like health outcomes like weight loss, we actually have really good data that
1:28.2	protein intake should be different than that. Above the RDA, the 0.8 gram per kilogram body weight per day
1:35.9	sort of recommendation so the the latest sort of evidence-based recommendations for
1:40.4	dietary protein intake really seem to be in that 1.4 to 1.7 gram per
1:46.1	kilogram body weight that's just for resistance training adaptations also for
1:50.7	hypertrophy and endurance athletes.
1:53.0	That's kind of like the general guideline right now.
1:57.0	And actually that's new data that was recently just published in the International Journal of Sports Nutrition and Exercise Metabolism.
	...

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