Uploaded May 2023 | Updated September 2026, 17 hours ago
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
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My Instagram: instagram.com/natacha.oceane
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Protein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:
Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:
bjsm.bmj.com/content/bjsports/52/6/376.full.pdf
pubmed.ncbi.nlm.nih.gov/23097268
ncbi.nlm.nih.gov/pmc/articles/PMC6394758
ncbi.nlm.nih.gov/pmc/articles/PMC5477153/pdf/12970_2017_Article_177.pdf
onlinelibrary.wiley.com/doi/epdf/10.1111/cpf.12440
physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2012.244897
watermark.silverchair.com/4w070001700.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAsMwggK_BgkqhkiG9w0BBwagggKwMIICrAIBADCCAqUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQM0CnmBVEqh2Jhu4UGAgEQgIICdo6C7s-X2xQrrx0VGDFzGKRS3_cJlA58yYdVrbRoeQ9migrZDIFGCg8ZakW4EDRtK9VnfPuuHO9uNQZ08nsdg_LyLi-2VdE2UgGeZBp0bke5sR9bCo557VchNAiP5nnUpOJSR7QMPdFZYK-JmKMx9pjyTCYCxRU2JoEloCFV-QF_aDyrsouKh1jdI5jN8ZVrIG1K2NjtnH3L_W7mkvIfEoNRH8h4JOvQuA7nh0rSRFxf0L90GI1RlcNI1Gu4ThR29mY-bGW7ZCglb2sfTMe3sfn5bY_IlO6TH_AGZTHp2bm7AOHFnNJahyJQ6otm20EKHYp5mkAmTo29FElqKJpLTnGZy676o1ZnXBQ9Mtw9UfNC6fc2hu3J3j7CayQg2DHYlsh8pRdaF8DnjekyzufNwZRM45nkecsPKRyxjh0p4esyGaNABRrbM8T1YPrSgFR5FOM5zpiGsAqifgg6J_6cQkRylACzrCeZWjKzbXeo8Rrg0lsofRVKBIs7DJRHw9w4UDXBbqB9oOWWgglqn2KzVc-rbKfsLadiozKnTeGlZpJ8BMo35AllwhyRKb_1us8BHaRs00RobSy5kZeSTpZZ-MFdWhFz5WwtiPkfg01wL9CZ0vVriWis5O7tPygBeoNt2wtA7-65y9_8yHU4KbWuMumWMpxC35iy3uX0Unz2YswGkdNwNGOgK6R8dBofMkBYH11UJokL2H8mYyRyHiCtpO_TjMsIl7L1OaJNW9byGjTSa91L5ltZdImh3pR1ZGvz5QZjlGDk0h5Y-gSjdJr9Jq8vDgIP_eWqcYQrK-HnhIaRLgRlpOIrlIiSTwr0SfWYNHUdyPXplw
ncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdf
pubmed.ncbi.nlm.nih.gov/26817506
journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml?content=pdf
pubmed.ncbi.nlm.nih.gov/33851213
pubmed.ncbi.nlm.nih.gov/23134885
ncbi.nlm.nih.gov/pmc/articles/PMC6563776
ncbi.nlm.nih.gov/pmc/articles/PMC8912699/pdf/nutrients-14-00947.pdf
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w
ncbi.nlm.nih.gov/pmc/articles/PMC7926405/pdf/nutrients-13-00661.pdf
mdpi.com/2072-6643/11/6/1289
sciencedirect.com/science/article/abs/pii/S221226721501802X
pubmed.ncbi.nlm.nih.gov/17685703
ncbi.nlm.nih.gov/pmc/articles/PMC4913918/pdf/pone.0157406.pdf
sciencedirect.com/science/article/abs/pii/S0899900704000991?via%3Dihub
cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-protein-requirements-and-adaptive-advantages-in-athletes/07A4F888A7FE5205E2D3D12CFD12B8AD
link.springer.com/article/10.1007/s40279-014-0152-3
ncbi.nlm.nih.gov/pmc/articles/PMC4675798
jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53
https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
——————————————————————————————
My Instagram: instagram.com/natacha.oceane
——————————————————————————————
Protein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:
Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:
bjsm.bmj.com/content/bjsports/52/6/376.full.pdf
pubmed.ncbi.nlm.nih.gov/23097268
ncbi.nlm.nih.gov/pmc/articles/PMC6394758
ncbi.nlm.nih.gov/pmc/articles/PMC5477153/pdf/12970_2017_Article_177.pdf
onlinelibrary.wiley.com/doi/epdf/10.1111/cpf.12440
physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2012.244897
watermark.silverchair.com/4w070001700.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAsMwggK_BgkqhkiG9w0BBwagggKwMIICrAIBADCCAqUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQM0CnmBVEqh2Jhu4UGAgEQgIICdo6C7s-X2xQrrx0VGDFzGKRS3_cJlA58yYdVrbRoeQ9migrZDIFGCg8ZakW4EDRtK9VnfPuuHO9uNQZ08nsdg_LyLi-2VdE2UgGeZBp0bke5sR9bCo557VchNAiP5nnUpOJSR7QMPdFZYK-JmKMx9pjyTCYCxRU2JoEloCFV-QF_aDyrsouKh1jdI5jN8ZVrIG1K2NjtnH3L_W7mkvIfEoNRH8h4JOvQuA7nh0rSRFxf0L90GI1RlcNI1Gu4ThR29mY-bGW7ZCglb2sfTMe3sfn5bY_IlO6TH_AGZTHp2bm7AOHFnNJahyJQ6otm20EKHYp5mkAmTo29FElqKJpLTnGZy676o1ZnXBQ9Mtw9UfNC6fc2hu3J3j7CayQg2DHYlsh8pRdaF8DnjekyzufNwZRM45nkecsPKRyxjh0p4esyGaNABRrbM8T1YPrSgFR5FOM5zpiGsAqifgg6J_6cQkRylACzrCeZWjKzbXeo8Rrg0lsofRVKBIs7DJRHw9w4UDXBbqB9oOWWgglqn2KzVc-rbKfsLadiozKnTeGlZpJ8BMo35AllwhyRKb_1us8BHaRs00RobSy5kZeSTpZZ-MFdWhFz5WwtiPkfg01wL9CZ0vVriWis5O7tPygBeoNt2wtA7-65y9_8yHU4KbWuMumWMpxC35iy3uX0Unz2YswGkdNwNGOgK6R8dBofMkBYH11UJokL2H8mYyRyHiCtpO_TjMsIl7L1OaJNW9byGjTSa91L5ltZdImh3pR1ZGvz5QZjlGDk0h5Y-gSjdJr9Jq8vDgIP_eWqcYQrK-HnhIaRLgRlpOIrlIiSTwr0SfWYNHUdyPXplw
ncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdf
pubmed.ncbi.nlm.nih.gov/26817506
journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml?content=pdf
pubmed.ncbi.nlm.nih.gov/33851213
pubmed.ncbi.nlm.nih.gov/23134885
ncbi.nlm.nih.gov/pmc/articles/PMC6563776
ncbi.nlm.nih.gov/pmc/articles/PMC8912699/pdf/nutrients-14-00947.pdf
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w
ncbi.nlm.nih.gov/pmc/articles/PMC7926405/pdf/nutrients-13-00661.pdf
mdpi.com/2072-6643/11/6/1289
sciencedirect.com/science/article/abs/pii/S221226721501802X
pubmed.ncbi.nlm.nih.gov/17685703
ncbi.nlm.nih.gov/pmc/articles/PMC4913918/pdf/pone.0157406.pdf
sciencedirect.com/science/article/abs/pii/S0899900704000991?via%3Dihub
cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-protein-requirements-and-adaptive-advantages-in-athletes/07A4F888A7FE5205E2D3D12CFD12B8AD
link.springer.com/article/10.1007/s40279-014-0152-3
ncbi.nlm.nih.gov/pmc/articles/PMC4675798
jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53
https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
