By Dayne Hudson
Protein protein protein.
You've heard all about how important it is but how much do you actually need?
Some have too much, others have too little, but luckily there's enough scientific evidence out there to put to rest the questions and unearth all the answers!
THE MYTH OF 1g/lb PER DAY FOR BODYBUILDERS
First things first - you'll hear this one around often. And it's just not true.
These myths spawn from people that really don't check the facts and this is everywhere in the fitness industry.
Bodybuilders aren't scientists and scientists aren't bodybuilders. However both camps have knowledge the others don't.
But the issue is that some bodybuilders giveaway information as if they ARE indeed scientists - which leads to fitness myths!
This is just one of the many.
THE STUDIES INTO PROTEIN INTAKE
One study found no difference in strength athletes having either 1.4g/kg or 2.42g/kg over 2 weeks (1).
The results suggested an overload - meaning more was not better!
Some of these same researchers also found in bodybuilders with over 5 years of lifting experience, that only 0.814g/kg was required for positive nitrogen balance (2).
That's a not much is it compared to the first study?
And this is no mistake, there's a very specific reason for this!
These researchers found that the MORE experienced you are the LESS protein you need.
Why?
Because the more we pump iron, the better our bodies become at preventing protein breakdown, so we need less protein to repair damaged muscle cells.
Also, for some of us like me who have been lifting weights for 10 years, genetic potential is probably already reached, or very close to.
Therefore, I build less muscle after training, as opposed to someone who is in their first year.
This is why I need LESS protein then others - I'm building size at a slower speed now then when I started lifting.
However with all studies considered, the literature suggests that 1.8g/kg is the maximum that protein benefits us in this context (3).
Let's hear from these researchers:
"Protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis."
So there we have it - if you're looking for magic numbers, that's it; 1.8g/kg of lean body mass everyday!
Lean body mass is your body weight MINUS your total fat weight.
So if you're 100 kilograms and 10% body fat, then it's 90 x 1.8, which gives you 162 grams of protein per day.
You can eat more if you wish but there's just no real need to.
However, those who tell you that 1g of protein per pound of body weight is vital are plain wrong.
And if you've been training for years like me, than a protein intake along the lines of 1.3g/kg of protein suggested in the above study (3) might be better.
Remeber: this is lean body weight too.
So now that there's no confusion over protein - keep pushing forward on your fitness journey!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz Hp. Evaluation of protein requirements for trained strength athletes. J Appl Physiol (1985). 1992 Nov;73(5):1986-95.
(2) Tarnopolsky MA, Atkinson SA, MacDougall JD. Influence of protein intake and training status on nitrogen balance and lean body mass. J Appl Physiol (1985). 1988 Jan;64(1):187-93.
(3) Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204.
