Mike Israetel Protein Advice (0.7 – 1g/lb)
Dr. Mike Israetel says you should eat 1 gram of protein for every pound you weigh (2.2 grams per kg) each day. He also says that 0.8 grams per pound (1.76 grams per kg) is enough for most people.
For example, if you weigh 150 pounds (68 kg), you should eat about 120 to 150 grams of protein daily. This helps your muscles grow and repair after exercise.
Mike Israetel also says eating 0.7 grams of protein per pound per day is also completely fine for almost everyone. If you are a beginner, don’t worry you will see great results!
Hope you got the answer to your question about Dr. Mike Israetel protein advice. Let’s discuss more on this topic.
The Myth and Truth About Protein
Many people believe that eating more protein always leads to better muscle growth. Some think that if one gram of protein per pound of body weight is good, then 1.25, 1.5, or even more grams must be better. There is also a belief that people who use steroids (enhanced athletes) need even more protein than natural lifters. However, these ideas are not completely true.
Studies show that eating a gram of protein per pound of body weight is usually more than enough for muscle growth. In fact, some experts believe even this amount is slightly more than necessary. Only in extreme cases, like when bodybuilders are cutting weight before a competition, can slightly more protein (around 1.25 grams per pound) be helpful. However, for most people, eating extra protein beyond this level does not provide additional benefits.
Why Eating Too Much Protein Is Pointless:
Your body can only use a certain amount of protein for muscle growth. The rest is just wasted. If you eat too much protein, you might have to cut carbs and fats, which are also important for muscle building. Carbs help muscles grow and give energy, so reducing them too much can hurt your progress.
When Eating More Protein Helps:
If you’re on a diet and feel hungry, extra protein (up to 1.25 grams per pound) can help reduce hunger. Some people might need slightly more protein due to genetics or different body responses.
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Best Protein Sources According to Dr. Mike Israetel:
Mike Israetel recommends prioritizing complete proteins those containing all essential amino acids such as:
- Lean Meats: Chicken, turkey, and lean cuts of beef or pork.
- Fish: Salmon, tuna, and other fish rich in omega-3 fatty acids.
- Dairy Products: Low-fat milk, yogurt, and cheese.
- Eggs: A versatile and complete protein source.
For those who prefer plant-based options, Dr. Mike Israetel suggests combining different plant proteins to ensure a complete amino acid profile. Effective combinations include:
- Legumes and Grains: Beans with rice or lentils with whole wheat bread.
- Nuts or Seeds with Legumes: Hummus (chickpeas and tahini) or peanut butter on whole grain bread.
He also discusses the use of protein supplements, noting that whey protein is a fast-digesting, high-quality option ideal for post-workout recovery. Casein protein, which digests more slowly, can be beneficial before periods of fasting, such as overnight. For those who are lactose intolerant or prefer plant-based supplements, options like soy or pea protein are viable alternatives.
Here is a complete video about Mike Israetel discussing protein with Menno Henselmans, a fitness coach. It is a full debate about protein intake:
Conclusion:
Dr. Mike Israetel recommends eating 0.7 to 1 gram of protein per pound (1.54 to 2.2 g/kg) daily, with 0.8 grams per pound (1.76 g/kg) being enough for most people. Eating more than this doesn’t provide extra muscle growth, except in special cases like extreme dieting.
Too much protein can replace important carbs and fats needed for energy and muscle growth. The best sources include lean meats, fish, eggs, dairy, and protein powders. Plant-based eaters should combine foods like beans and rice for a complete protein profile. Protein supplements (whey, casein, soy, pea) can also help meet daily needs.
Learn more about Dr. Mike Israetel
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