Gil Carvalho on Whey Protein
4 episodes · 8 references · 2025
- Carvalho uses protein shakes and supports them as a practical tool, but emphasizes staying at or below ~1g/lb (2.2g/kg) of body weight - Highlights heavy metal contamination risks in protein powders, especially plant-based and chocolate-flavored products - No specific brand recommendations or cycling protocols discussed
Consumption
- Carvalho drinks protein shakes regularly and has no issue with them as a protein source - Previously consumed ~2g/lb in high school but now considers that excessive and wasteful - No specific brand, dose per serving, or daily frequency mentioned
Benefits
- Protein powder paired with carb-heavy foods reduces the blood sugar response - Meta-analyses support ~1.6g/kg body weight as the target for maximizing muscle growth - Protein shakes serve as a convenient way to hit daily protein targets alongside whole foods
Best Practices
- Recommends staying at or below 1g/lb (2.2g/kg) body weight for protein intake - Beyond that threshold, protein displaces other enjoyable foods and doesn't add muscle benefit - Pair protein with carb-rich meals to blunt glycemic response
Cautions
- Plant-based protein powders contain 9x more lead on average than whey-based powders - Organic and chocolate-flavored products tend to have higher heavy metal contamination - Excessive protein intake (above ~1g/lb) crowds out other foods without added muscle benefit
“I drink protein shakes. I don't have a problem with protein shakes. I have a problem with nonsense. Feeding you some story, some fairy tale, and then doing something completely different.”
The Liver King gets fact-checked by MD PhD Doctor
“You can have an egg or some tofu or chicken breast or even a protein shake with some protein powder together with that carbier food and that reduces the blood sugar response.”
Blunt Blood Sugar Spikes without Cutting Carbs
“There are meta-analyses pointing to about 1.6 grams of protein per kilo of body weight being the goal to maximize muscle growth.”
How to *GAIN* Weight in a Healthy Way! | Dr. Spencer Nadolsky
“I don't think anybody needs to go over a gram per pound of body weight or, for anybody using the metric system, around 2.2 grams per kilogram.”
How to *GAIN* Weight in a Healthy Way! | Dr. Spencer Nadolsky
“I used to, because I didn't know any better in high school, eat like two grams per pound of protein. That was just stupid; there's only so much protein you're going to be able to use towards muscle.”
How to *GAIN* Weight in a Healthy Way! | Dr. Spencer Nadolsky
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