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Want to gain muscle? Ditch the protein shake, and do THIS

Instead of relying on protein shakes, try doing THIS

You may have heard a lot of misconceptions about nutrition, especially when it comes to protein. Many people believe that they need to consume a large amount of animal protein to build muscle, but that’s not necessarily the case. In this video, Dr. Gundry explains why most people, including athletes, are actually consuming more animal protein than they need. He also discusses the connection between nutrition and exercise, and provides key points on how to fuel your body during workouts and promote recovery.

Whether you’re looking to gain muscle or maintain your athletic routine, it’s important to watch this video from Steven Gundry MD for the latest health information.

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  • Charlie Engle: 172 Marathons, 16 months in prison | Ep41 In the video “Want to gain muscle? Ditch the protein shake, and do THIS” by Dr. Gundry, he addresses common misconceptions about nutrition and protein consumption. He explains that many people, including athletes, consume more animal protein than necessary, and emphasizes the importance of a balanced diet that prioritizes vegetables and includes protein-rich plant-based foods. Dr. Gundry suggests avoiding protein shakes and opting for plant-based protein powders if needed, and discusses the benefits of carb loading with resistant starch-rich foods. Additionally, he highlights the role of healthy fats in heart health, joint lubrication, and muscle building, and recommends macadamia nuts as a healthy snack before workouts. Furthermore, Dr. Gundry emphasizes the importance of listening to the body’s signals for rest and recovery, and differentiating between normal muscle soreness and severe pain. It is clear that in this video, Dr. Gundry provides valuable insights and practical tips for individuals looking to build muscle or maintain their athletic routine.

Misconceptions about protein consumption

Dr. Gundry’s view on protein intake

Dr. Gundry addresses the prevalent misconceptions about protein consumption and athletic performance. Many people believe that they need to consume large amounts of protein, especially if they want to build muscle. However, Dr. Gundry explains that this is a myth. While protein is indeed an essential nutrient, the amount consumed by most individuals, including athletes, is often excessive. Dr. Gundry emphasizes that a balanced diet is key to achieving optimal health and fitness goals.

Overconsumption of animal protein

One of the misconceptions Dr. Gundry addresses is the overconsumption of animal protein. He highlights that individuals can obtain all the necessary protein from plant sources alone, even if they aim to build muscle. Dr. Gundry points out that some of the strongest animals, like horses and elephants, are herbivores. This demonstrates that muscle strength and growth can be achieved without relying solely on animal protein. By reducing the consumption of animal protein, individuals can improve their overall health and reduce the risk of diseases associated with excessive animal product intake.

Effects on muscle gain

Contrary to popular belief, excessive protein consumption does not necessarily result in greater muscle gain. Dr. Gundry explains that the body only requires a certain amount of protein to build and repair muscles. Consuming more protein than necessary neither enhances muscle growth nor improves athletic performance. Instead of focusing solely on protein intake, Dr. Gundry recommends adopting a balanced diet that prioritizes other essential nutrients, such as vegetables, for optimal muscle gain and overall health.


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The importance of a balanced diet

Prioritizing vegetables

Dr. Gundry advocates for prioritizing vegetables in one’s diet, especially for athletes and individuals aiming to build muscle. Vegetables are rich in essential vitamins, minerals, and antioxidants that support overall health and aid in muscle recovery. By including a variety of vegetables in every meal, individuals can ensure they are receiving a wide range of nutrients that contribute to their fitness goals.

Inclusion of protein-rich plant-based foods

To meet their protein needs, individuals can turn to plant-based protein sources. Dr. Gundry recommends incorporating protein-rich plant foods like avocados, nuts, and greens into one’s diet. These plant-based sources not only provide the necessary protein but also offer additional health benefits such as fiber, antioxidants, and healthy fats. By diversifying protein sources and reducing reliance on animal protein, individuals can improve their overall health and contribute to muscle gain.

Benefits of a balanced diet

Adopting a balanced diet that includes a variety of nutrient-rich foods offers numerous benefits for athletes and individuals striving to build muscle. A balanced diet provides the necessary fuel for physical activity, supports muscle recovery and growth, and enhances overall performance. Consuming a wide range of nutrients from different food sources ensures that individuals are getting all the building blocks they need for optimal health and fitness. Additionally, a balanced diet promotes overall well-being, reduces the risk of chronic diseases, and supports longevity.

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Avoiding protein shakes

Dr. Gundry’s recommendation

Dr. Gundry advises against relying on protein shakes as a source of protein. While protein shakes have become popular among athletes and fitness enthusiasts, Dr. Gundry warns against their consumption due to certain concerns. He suggests opting for natural food sources of protein instead.

Concerns with protein shakes

Protein shakes often contain high levels of lectins, which are proteins that can be harmful to the body. These lectins can cause digestive issues and may contribute to increased inflammation in the body. Some protein shakes also contain artificial additives and sweeteners, which can have negative effects on overall health. Avoiding protein shakes eliminates the potential risks associated with consuming these products.

Alternatives: plant-based protein powders

For those who prefer the convenience of protein powders, Dr. Gundry recommends using plant-based protein powders instead. These powders are made from sources such as hemp, algae, or flax and are free of lectins and other harmful additives. Plant-based protein powders provide a healthy alternative for individuals who still want to incorporate protein supplements into their fitness routine without compromising their health.

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Carb loading for gut health and energy

Importance of resistant starch-rich foods

Carbohydrate loading is a common practice among athletes to increase energy levels before a race or intense workout. However, Dr. Gundry emphasizes the importance of choosing the right carbohydrates. Instead of consuming carb-heavy foods that are high in lectins, individuals should focus on incorporating resistant starch-rich foods into their diet. Resistant starches, such as sweet potatoes, millet, sorghum, and cassava-based products, provide sustained energy and support gut health.

Supporting gut health

The gut plays a crucial role in overall health and athletic performance. Consuming foods rich in resistant starches can promote a healthy gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function. By prioritizing gut health through the consumption of resistant starch-rich foods, individuals can enhance their overall well-being and optimize their athletic performance.

Enhancing energy levels

Carbohydrates are the body’s primary source of energy. By consuming the right carbohydrates, individuals can ensure steady energy levels throughout their workouts or races. Resistant starch-rich foods provide a slow and sustained release of energy, preventing energy crashes and improving endurance. This allows athletes to perform at their best without relying on potentially harmful carbohydrate sources.

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Incorporating healthy fats

Role of healthy fats in muscle building

Contrary to popular belief, dietary fats are essential for muscle building. Healthy fats, such as those found in olive oil, avocados, nuts, and seeds, provide an important source of energy for athletes and individuals seeking to build muscle. These fats also support hormone production, which is crucial for muscle growth and recovery. By incorporating healthy fats into one’s diet, individuals can optimize their muscle-building potential and enhance their overall athletic performance.

Heart health benefits

In addition to their role in muscle building, healthy fats offer numerous cardiovascular health benefits. Consuming sources of monounsaturated and polyunsaturated fats, like olive oil and avocado, can help lower cholesterol levels and reduce the risk of heart disease. Including these fats in one’s diet not only supports muscle growth but also promotes long-term heart health.

Joint lubrication

Healthy fats also play a vital role in joint health and lubrication. Athletes, in particular, put significant strain on their joints through intense physical activity. By incorporating sources of healthy fats into their diet, individuals can support joint health, reduce inflammation, and minimize the risk of joint-related injuries. Joint lubrication is essential for individuals engaged in regular exercise, and healthy fats offer a natural and effective solution.

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Healthy pre-workout snack

Dr. Gundry’s recommendation: macadamia nuts

Dr. Gundry recommends a specific pre-workout snack that provides a balanced mix of fat, protein, and higher calories. He suggests consuming a small handful of macadamia nuts before a workout. Macadamia nuts are an excellent source of healthy fats and protein, making them an ideal snack for energy and muscle fuel. The higher calorie content of macadamia nuts ensures that individuals have enough fuel to sustain their workouts without feeling overwhelmed by excessive food consumption.

Mix of fat, protein, and higher calories

The combination of fat, protein, and higher calories in macadamia nuts offers multiple benefits for pre-workout fuel. Fat provides a slow-release form of energy, ensuring that individuals have enough stamina to complete their workouts. Protein supports muscle repair and growth, while the higher calorie content provides an adequate energy reserve. By choosing macadamia nuts as a pre-workout snack, individuals can optimize their performance and reach their fitness goals.

Benefits for muscle building

Macadamia nuts not only provide essential nutrients for pre-workout fuel but also offer additional benefits for muscle building. They contain a favorable ratio of omega-3 to omega-6 fatty acids, which can help reduce inflammation and support muscle recovery. The combination of healthy fats and protein in macadamia nuts makes them a superior choice for individuals looking to enhance their muscle-building efforts.

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Distinguishing between  soreness and severe pain

Understanding normal muscle soreness

Muscle soreness is a common occurrence after intense physical activity, especially when individuals engage in new or challenging exercises. This mild discomfort, known as delayed onset muscle soreness (DOMS), typically occurs within 24 to 72 hours after exercise. DOMS is a normal response to muscle fiber damage and is a sign that muscles are adapting and becoming stronger. Recognizing and understanding normal muscle soreness is essential for athletes to differentiate it from more severe pain.

Identifying severe pain

While muscle soreness is expected and manageable, severe pain during or after exercise may indicate an injury or underlying medical condition. It is crucial for individuals to listen to their bodies and differentiate between normal muscle soreness and severe pain. Severe pain may manifest as sharp or persistent discomfort that hinders movement or significantly impacts daily activities. Ignoring severe pain can lead to further injuries or worsen existing ones. Seeking medical attention and giving the body sufficient time to heal is essential in such cases.

Listening to the body’s signals

One of the key aspects of a successful fitness journey is learning to listen to the body’s signals. Understanding the difference between normal muscle soreness and severe pain allows individuals to make informed decisions about their workouts and overall training regimen. It is important to prioritize rest and recovery when the body signals the need for it. Listening to the body’s signals not only prevents injuries but also supports long-term athletic progression.

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Importance of rest and recovery

Dr. Gundry’s view on rest

Rest and recovery are crucial components of any fitness routine. Dr. Gundry emphasizes the significance of allowing the body enough time to rest and recuperate between workouts. This is especially important for individuals aiming to build muscle, as the body requires sufficient time to repair and strengthen muscle fibers. Neglecting rest can lead to muscle fatigue, decreased performance, and an increased risk of injuries.

Significance of recovery

Recovery is essential for muscle growth and overall athletic advancement. During rest and recovery periods, the body repairs damaged muscle fibers and replenishes energy stores. Without adequate recovery, the body cannot adapt and grow stronger. It is during rest that the muscles actually improve and become better prepared for future workouts. Prioritizing recovery in one’s fitness routine not only enhances performance but also reduces the risk of overtraining and burnout.

Aiding muscle growth

Rest and recovery play a vital role in promoting muscle growth. During intense workouts, muscle fibers break down, and it is during rest periods that these fibers repair and rebuild themselves. Without sufficient rest, the body cannot effectively rebuild muscle tissue, leading to suboptimal muscle growth. By allowing for proper rest and recovery, individuals can maximize their muscle-building potential and achieve their desired fitness goals.

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Achieving muscle gain and optimal fitness requires a holistic approach to nutrition and training. Dr. Gundry’s insights into protein consumption, the importance of a balanced diet, and the role of rest and recovery provide valuable information for individuals seeking to build muscle. By adopting a diet that prioritizes vegetables and includes protein-rich plant-based foods, individuals can optimize their muscle-building potential while improving overall health. Avoiding protein shakes and opting for plant-based alternatives ensures individuals receive the necessary nutrients without the risks associated with highly processed supplements. Carb loading with resistant starch-rich foods supports gut health and provides sustained energy levels. Incorporating healthy fats into one’s diet offers numerous benefits, including support for muscle building, heart health, and joint lubrication. Dr. Gundry’s recommendation of macadamia nuts as a pre-workout snack provides a balanced mix of nutrients for optimal performance. Distinguishing between normal muscle soreness and severe pain allows individuals to make informed decisions about their training and avoid potential injuries. Finally, recognizing the importance of rest and recovery supports muscle growth, overall performance, and long-term athletic success. By following Dr. Gundry’s holistic perspective and making informed dietary and lifestyle choices, individuals can achieve their desired muscle gain and optimize their overall health and well-being.