How Much Dietary Protein Will Prevent Muscle Loss?

How Much Dietary Protein Will Prevent Muscle Loss?

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so I wanted to do this video on protein because it’s a common confusion with so many people we’re gonna answer the question how much dietary protein do you need to consume to prevent the loss of muscle but let me just talk about one piece of this problem at a time okay the RDAs the recommended dietary allowance for protein is 0.8 grams of protein per kilogram in weight okay now I’m from the US so we don’t use kilogram we don’t use grams as much we use pounds so if you’re from other parts of the world this would make sense to you but if you’re from the US this is gonna make more sense this formula which is basically 0.36 times your pounds okay so I weigh 185 pounds so I would times 0.36 times one into five and that comes out to sixty-seven grams of protein per day that’s how much I’m supposed to consume ok there’s many problems with this recommendation which I’ll get into but that’s the minimum amount that I would need now if we just take a steak for example okay a hundred grams of steak which is a little over three ounces but let’s just say it’s three ounces to make it simple realize that this hundred gram weight of steak only gives us 25 grams of actual protein because most of it is water now this might be shocking to you you’re only getting a small portion of that being protein and a half we take it one step further and I’m not gonna even talk about the absorption of the protein I’ll talk about that next slide but I’m talking about how much of this protein actually turns into muscle or body tissue this is number two turning into body tissue well let’s take a look at the type of protein first we got breast milk which actually 49 percent of breast milk turns into body tissue eggs 48 percent that means 50 2% of those eggs do not turn in the body tissue they’re either used as fuel or is just wasted okay through the urine and eggs are at the top of list because we really can’t get access to breast milk alright so now we have meat fish poultry 32 percent okay so that’s even lower so you could imagine how much waste is occurring when you consume meat and fish so if we take 25 grams okay and then we take 32 percent of that which comes out to roughly a little more than 7 grams okay so now we’re getting with the actual amount of protein that’s turning in the body tissue 7 grams so the RDAs are very confusing because are they talking about actual absorption or are they talking about turning in the body tissue it’s almost impossible to find this information I have not found it ok all I know is that out of the steak you’re only getting like 7 grams okay which is a very small amount now you might be thinking well I’ll just eat more protein yes okay you could do that but realize with that extra protein comes more waste and comes more product as fuel okay so it can turn into sugar so you have that aspect I’m not saying it’s gonna be a big problem for blood sugars but I’m just saying that you’re not getting as much as you think turning in the body tissue then when we get into dairy like cheese or way you’re only getting 17 percent of that turning in the body tissue it’s even less egg whites without the yolk look at that that’s actually 16% so just goes to show you how important it is to consume protein in its whole form with fat you do not want to consume lean protein as in way you want to do natural the whole package the fat and the protein same time look at soy 17% so the egg whites and soy are very low on the list so you could imagine if this was soy and you’d take 17 percent of that so it’s just a fraction spirulina is only 6% not very much now in a recent video I did I talked about actually taking essential amino acids in addition to your own protein and the reason I like that is that you can give you a 99% effect I’m turning into body tissue with only a 1% waist so presently I’m doing that to enhance my protein amounts ok so let’s look at the next slide and this has to do with the other variables that influence your proteins number one absorption this is why it’s very difficult to determine how much protein an average person needs I’m gonna give you some ideas in a bit but let’s first talk about some of the other barriers you’re gonna run into number one insulin resistance most people have a problem with this they’re not able to absorb the amino acids because they’re they have insulin resistance but as you start getting in Quito and Amana fasting that improves so you’re absorbing more amino acids now the other problem with that is that you’re not consuming as much carbohydrates which means your insulin is also going lower it’s becoming more effective but it’s going lower and insulin is an anabolic hormone so it actually helps you make protein so with some people especially if they’re exercising we may want to keep their carbs at 50 grams instead of 20 ok which will actually give them a little more insulin to keep up with the activity but people that are not exercising will do much better at a smaller amount let’s say 20 grams because first of all they’re not going to need as much protein if we keep the carbs low they’ll do fine with the small amount of insulin so it really there’s just a lot of things going on here so we have insulin resistance we have the amount of stomach acid that person has most everyone over the age of 50 especially when they get the 60 70 and 80 they start losing your stomach acid now they can’t even break down the protein at the stomach level so they’re gonna nearly always be protein deficient and it shows up in a loss of collagen poor joint function fatigue and sagging skin now if the person has a problem with their pancreas let’s say they’re diabetic and their pancreas is exhausted because the pancreas makes insulin and other hormones but it also makes enzymes so if the pancreas is exhausted you’re not going to produce the enzymes to break down protein as well so the combination of the enzymes in the stomach and the acid and then the enzymes and the pancreas all help in the breakdown of protein so this could be a deficiency just with that this is why a lot of people do better when they take enzymes okay bacterias let’s say your friendly bacteria is not there because you took antibiotics or you’ve eaten a lot of GMO foods which destroy the microbes that alone can interfere with the absorption of protein right there and by the way bacteria help you make amino acids and proteins ok gut function so if you had gastric bypass where we have some surgery that’s going to greatly influence your ability to absorb protein – if you had celiac where your little absorptive villi are now gone you’re not going to absorb protein or nutrients as much so the gut function is very important if you have inflammation your gut that’s also going to stop the absorption of protein okay so then we have of course surgery I just mentioned that with the gastric bypass or let’s say you had some surgery in your colon that’s going to influence your absorption then we have the quality of protein okay I’m talking about this right here these the type of protein and of course the grass-fed or the organic so the quality of protein is very very important and then the quantity of protein like how much is too much and then you get the exercise the more you exercise the more protein you can in need okay so you need a little bit more if you if you’re an athlete and then you as you age you lose your stomach acid so you do need a little more protein to compensate for all the things that are going on as you age and I think a lot of people as they get older our protein deficient and they would greatly benefit from an amino acid product beca
use these amino acids are already broken down they’re not in the protein form so they’re very easy to absorb okay illness all right if you have some type of chronic degenerative disease or illness you’re gonna need more amino acids so this could increase the requirement as well also the liver function if you have a fatty liver cirrhosis hepatitis all of those conditions are going to inhibit your ability to absorb protein so the more damage you have delivered on the kidney is going to increase the need the problem is the more approaching you consume the more waste you’re gonna have and if your kidneys or a liver are damaged you’re gonna overload the body with too much waste so it’s kind of a catch-22 that would be a good example of taking an amino acid product to supplement with so now the question is what quantity should you consume okay so I recommend instead of 0.8 you do 0.9 or 1.0 or maybe even 1.1 grams of protein per kilogram of weight that way at least you’re gonna cover some of these other problems that might come up and also if you keep the quality of protein high the need of protein won’t be as high all right hope that didn’t confuse you even more stay tuned for some more videos on this because there’s a lot more to talk about but thanks for watching oh one last thing because someone’s gonna ask this what you can do if you’re not sure about kilograms is you take your weight okay in pounds okay so I’m 185 and you divide by 2 point 2 to get the kilograms okay so you take the kilograms and then you times 1.0 this is the amount of protein you’re gonna need times 1.0 to get the amount of protein that you need in grams okay so just take your weight divided by 2.2 to get your kilograms so now you can multiply it times the amount of protein now this could be 0.9 or you know 1.1 but I would just to make it easy he can start right here and then comes a question how do you really know you’re getting the right amount of protein you’re gonna have to test it out you’re gonna have to eat a little bit more or a little less and see how you feel how do your joints feel how does your energy feel that’s probably gonna be the best thing all right now we’re officially done with the video

This Post Was All About How Much Dietary Protein Will Prevent Muscle Loss?.
How Much Dietary Protein Will Prevent Muscle Loss?

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Essential Amino Acids:
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In this video, we’re going to cover protein and muscle loss. How much dietary protein do you need to avoid muscle loss? 
RDA – the recommended dietary allowance for protein is .8g of protein per kg or .36 times your pounds. For example, I weigh 185, so I would do .36 times 185, which is 67g of protein I should have per day. 
However, there are many problems with the above recommendation. 
It might be shocking, but a small portion of the protein you eat actually turns into muscle or body tissue. For example, 100g (or 3 oz) of steak only provides 25g of actual protein. 
There are many variables that play into protein and muscle loss prevention: 
• Absorption in the gut (insulin resistance, stomach acid, enzymes, bacteria, gut function, inflammation, surgery)
• Quality of protein
• Quantity of protein
• Exercise
• Age
• Illness
• Liver function
If someone exercises intensely, that could affect the amount of protein they need. But the quality of protein is also important—especially since certain proteins do not turn into body tissue at any significant level.
Instead of .8g of protein per kg of weight, I recommend you do .9 to 1.1g. Also, if you keep the quality of protein high, the need for protein won’t be as high.
You can take your weight in pounds and divide it by 2.2 to get the kilograms, and then you can take the kilograms and multiply the amount of protein you need (.9 to 1.1) to get the amount of protein you need in grams.  
You may have to eat a little more or a little less protein and see how you feel to determine if you’re getting the right amount.
Taking essential amino acids in addition to your protein can give you a 99% effect of turning into body tissue. 
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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