The MOST Important Factors in Building Muscle–Beyond Dietary Protein
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Whether you want to learn how to prevent muscle loss or how to build muscle—this video is for you.
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0:00 Introduction: Does protein build muscle?
0:45 How much protein do you need?
2:13 Tips to build muscle or prevent muscle loss
11:19 Learn more about growth hormone!
Let’s talk about protein. We often think that increasing protein helps build muscle because muscle is made of protein.
But this doesn’t always work. Some people that eat more protein may even suffer from amino acid deficiency.
You need sufficient amounts of protein to build muscle, but, more importantly, you need sufficient amino acids.
The general thought is that you need .8 grams of protein per kilogram of lean body mass—not overall weight. This might look like around 50 grams of protein per day.
A moderate amount of protein would be between 1.2 and 1.7 grams per kilogram of lean body mass. High protein would be about 2 grams per kilogram of lean body mass.
It’s essential to focus on consuming quality protein from eggs, meat, fish, and dairy. It’s not ideal to rely on getting your protein from plant sources or protein powder to build healthy muscles.
Factors that influence the production of muscle protein:
1. Insulin resistance
What to do:
• Get on a low-carb diet (Healthy Keto®)
• Do intermittent fasting
2. Growth hormone
What to do:
• Intense exercise
• Get plenty of sleep
• Do intermittent fasting
3. Testosterone
What to do:
• Consume zinc (red meat, shellfish, seafood)
• Avoid refined carbs and sugar
• Lower your stress
• Avoid soy protein isolates, soy milk, beer, and alcohol
4. Stress
What to do:
• Take a look at my other videos on how to lower stress
5. The microbiome
What to do:
• Consume probiotic foods
6. Low stomach acid
What to do:
• Take betaine hydrochloride
7. Low enzymes in the pancreas or small intestine
What to do:
• Consume enzyme-rich foods
• Take an amino acid supplement
8. Lean protein
What to do:
• Consume fattier protein sources
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand protein and how to build muscle. I’ll see you in the next video.
