Best for Muscle-Building: High-Carb or High-Protein Diet?

0:00- Letting my actions do the talking
0:30- My answer
1:56- Importance of exercise
4:54- Macro synergy
7:13- What do antioxidants have to do with building muscle?
7:58- Alkaline vs. Acidic diet
10:25- The Red Meat Caveat: Amino acid trip
12:41- Graphical illustration of amino acid caveat
12:57- Bringing it all together

Protein Requirements for Bodybuilders: A Need for Re-Evaluation-

Resistance Training improves Protein Utilization/Efficiency Research:

1) Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males-

2) Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men-

3) Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men-

Potential high-protein pitfalls: Increased levels of amino acids and BCAA’s:

1) Western dietary pattern is associated with a specific metabolite signature characterized by increased levels of AAs including branched-chain AAs (BCAAs)-

2) The Emerging Role of Branched-Chain Amino Acids in Insulin Resistance and Metabolism-

3) Branched-chain amino acids in metabolic signalling and insulin resistance-

4) The Relationship between Branched-Chain Amino Acid Related Metabolomic Signature and Insulin Resistance: A Systematic Review.-

5) A pilot, short-term dietary manipulation of branched chain amino acids has modest influence on fasting levels of branched chain amino acids-

Heme Iron Research:

1) A central role for heme iron in colon carcinogenesis associated with red meat intake-

2) Dietary heme iron and the risk of colorectal cancer with specific mutations in KRAS and APC-

3) Heme iron from diet as a risk factor for coronary heart disease in women with type 2 diabetes-

Alkaline Diet Builds Muscle Research:

1) Alkaline diets favor lean tissue mass in older adults-

2) A higher alkaline dietary load is associated with greater indexes of skeletal muscle mass in women-

Carbs + Protein improve recovery, build muscle and optimize glycogen restoration:

1) Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement-

2) Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day-

3) Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise-

4) Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise-

While there is NO direct study comparing protein-only vs. carb + protein for muscle gains, my view is protein-only encourages animal protein consumption and I question the health effects of this. For many, building muscle is most important. But as with many things, nutrition is a package-deal. While animal proteins can build muscle, what else do they come with? (saturated fat, IGF-1 overexpression, amino acid surge, no fiber, no antioxidants, etc.)-

Animal vs. Plant Protein Research:

1) Plant-protein builds muscle just as good as whey protein-

2) Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality-

3) Higher plant protein and lower animal protein consumption may help to prevent MetS-

4) Higher intakes of total and animal protein were both associated with increased risks of T2D, whereas higher plant protein intake tended to be associated with lower risk of T2D-

  • +Ivan B how much fat would you recommend?

  • great video I'm liking this series

  • amazing work ivan.

  • love this !!

  • you're a hidden gem on youtube fitness, ivan!

  • Great work as usual. Keep up the good work, never stop! I am myself starting my journey in the health and fitness industry and I do a lot of research as well… everything you say checks out! I do have a question Ivan, what is your take on creatine monohydrate?

  • another great video, appreciate! :0)

  • Is it worth the risk of eating oreos because I cannot take in enough calories per day with whole foods?

  • Do you think i can get a very good Body by Bodyweight Training only? Do you think it is healthier than high weights?

  • What Do you think about Creatine?

  • Can you please explain me why my forearms get smaller after i work them(they stay like that ) is it because of diet?

  • my weight oscilation…. 77.1 for 81.6kg my protein intake 90g per day i dont like pass 77g to 100g protein per day i like this…. your protein recomendations I fit in them today i see low carb diets fail!

  • Would you keep the original protein requirement at .8g per kg of BW if you implement strength training or cardio fasted? If so would this also apply while including a caloric deficit?

  • hey does whey vs egg vs pea vs hemp vs soy how is the absorption rate? I heard that plant based protein is % wise much lower

  • I have told this to so many people in the past and they think I know nothing, but now I have your video and some the studies you posted below. Great video by the way!

  • Impressive – Super biological scientist

  • Ivan i have been watching your vids for a long time and disagree with every second thing you say but i understand why you say them.To say steroids are harmful to your health is staggering to me because many were created for medical purposes to heal sick people.At any rate ive been eating 2kg of steak every day for 2 decades and have tried many times to switch to a plant based diet but each time i try within a month ive lost kilos of muscle.I have been sure to eat enough plant based protein but Inevitably im forced to go back to red meat to keep growing.I have put it down to the lack of creatine and carnitine in plant based diets? Any ideas?

  • You so much stress on the fact that animal protein is insulinogenic but what the point in it if you advocate high carb diet that is insulinogenic by itself?

  • My Macros are 6% (27g) carbs, 48% (100g) fats, and 46% (217g) protein with a total of 1,840 calories. My goal is to get cut and leaner. Is a high protein and high healthy fats good for this diet?

  • Definitely agree on animal protein being anabolic but in a fat retaining sort of way.

  • Sweet video. I wonder if you could explain/ponder why Doug Graham is so lean, healthy and strong eating 80 10 10, even further. He works out an hour a day and has way less protein than what you just suggested :/ not sure where to direct my mind on this!

  • plant protein is complete with all essential amino acids, science that says it isn't is based on rat experiments which have nothing to do with humans, it was a lie designed for people to believe they have to consume animal protein for health so the meat and dairy industry cluld make their profit.

  • Damn u look like u were ready to go stage

  • Wow. Thank you so, so much for this super informative video. I learned SO much watching it and am now fully convinced a High Carb (whole foods) diet is the way to go. I feel like you shared such valuable knowledge more people need to hear about. Will definitely be subscribing. Thanks again 🙂

  • Can you do a video on dally optimal fat intake?


  • you are so true ! I just subed you