[Article] The Myth of 1g/lb: Optimal Protein Intake for Bodybuilders
sevenstring
Posts: 903
http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I am currently researching for the optimal protein intake. nung nabasa ko ito, it says na no more than 0.82g/lbs lang ang kelangan ng majority to build muscle.
any comments?
I am currently researching for the optimal protein intake. nung nabasa ko ito, it says na no more than 0.82g/lbs lang ang kelangan ng majority to build muscle.
There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels.
any comments?
Comments
Pero may magandang part sa ebook ni Brad Pilon regarding sa protein intake.
at kung intense ang workout mo at laging nag rerepair ang muscles mo dahil sa workout, better to go a bit higher than normal.
haha, better be on roids
1month sakin ang whey, like mutant or pm7, 3 to 4 scoops lng ako a day, bawi bawi din kase sa whole foods, mas malake benefits, believe me,
sa future pag ready nako. creatine nalang muna hehe
Actually ganyan din ako. 2scoops to 4scoops a day. Medyo mahal din protein sa whole foods like yung tuna eggs etc. Ang naiisip ko lang kasi is baka kaya 0.82 ang suggested sa article is di lahat napaprocess ng katawan so sayang din yung excess...
Wala kayang ibang way na maincrease ang protein synthesis bukod sa paggamit ng aas....
yes, and may certain amount lang per meal or per kain mo maaasorb na protein, kaya dapat saktuhin lang sapat ba hindi kulang or sobra sobra, sarap sarap kumain eh,
panong science sir might?
clarify ko lang po, medyo na o-off track yung discussion
share ko lang another article na binabasa ko kanina:
http://exercise.about.com/cs/nutrition/a/protein_2.htm
I suffered muscle loss sa method na ito (last year) 0.82g protein per bw lbs. pag nagcocompute ako, lumalabas na around 18-20% lang ng macro ko ang protein.
as what I read from the quoted article below, I think it doesnt fit my goals.
I saw this article just now kaya naalala ko itong post na ito: http://www.teenbodybuilding.com/locke30.htm
I re-upped my protein intake to at least 1g / lbs bodyweight, then used a protein zigzagging method later on and I somehow regained what was lost.
just sharing my experience.
from page 45 to page 48:
>> >> >>
One of the most interesting studies showing the effect of working out without
any extra protein was published back in 1996. 43 men who were experienced
weight lifters took part in research that involved exercise and weekly injections
of anabolic steroids (testosterone enanthate) for 10 weeks [Bhasin S, 1996].
The men in the study were divided into 4 groups; working out or not working
out, and receiving weekly steroid injections or not receiving them.
* Group 1: NO EXERCISE + NO STERIODS
* Group 2: EXERCISE + NO STERIODS
* Group 3: NO EXERCISE + WEEKLY STEROID INJECTION
* Group 4: EXERCISE + WEEKLY STEROID INJECTION.
It is probably no surprise that after 10 weeks of lifting weights 3 times per
week, the group that was receiving the steroid injections gained a very
impressive amount of muscle (over 13 pounds!).
It is also not surprising that Group 2, (the group who were working out but
didn’t get any steroids) also increased their muscle mass, packing on almost 4.5
pounds of muscle in only ten weeks.
What was surprising is that the men who were injected with steroids and then
sat around doing nothing for 10 weeks amazingly saw an increase in lean mass
that exceeded what the guys working out without steroids gained. Imagine
gaining over 6 pounds of lean mass just by sitting around on your couch all day
not lifting a finger!
Obviously, the group who did not receive any steroids and didn't workout did
not see any change in their lean mass.
So what does a study on steroids have to do with protein? Well, all four groups
were on the same diet. They were all consuming about 0.7 grams of protein per
pound of body weight (roughly 120 grams of protein per day) and about 16
Calories per pound of body weight.
This research clearly shows that approximately 120 grams of protein per day
was enough for a group of men taking steroids and lifting weights to gain 13.5
pounds of lean mass! Even in their steroid-heightened anabolic state, 120
grams was enough to supply all of the necessary building blocks for a 13.5-
pound gain in lean mass.
Interestingly, it was also the same amount of protein that Group 2 the exercise–
only group ate to gain 4.5 pounds of lean mass. So even though we know that
these men consumed enough protein to provide for a 13.5-pound increase in
lean mass, they only saw a third of this increase. The difference was obviously
due to the anabolic effects of the steroids and NOT due to the protein intake.
Since the 120 grams was also the same amount of protein that the control
group ate (who not surprisingly saw no change). It seems apparent the protein
ITSELF did not have any growth promoting effect.
This study shows us that you can gain an impressive amount of muscle without
increasing your protein intake (albeit, through the use of anabolic steroids). It
also shows that protein alone does not cause the body to increase muscle mass.
In fact, resistance training and the combination of resistance training and
steroids can have dramatically different effects on lean body mass without any
change in protein intake at all.
>> >> >>
from page 55 to 56
>> >> >>
One of highest doses of protein I could find was in a study published by Burke
et al in 2001. In this study Forty-two men between the ages of 18 and 31 were
divided into 3 groups. The first group supplemented their diet with an
additional 0.54 grams of protein per pound of body weight.
To put this into perspective, for a 180-pound man that’s almost an EXTRA 100
grams of protein per day from protein powder. This is the equivalent of taking
about 5 extra scoops of protein powder every day in addition to your normal
protein intake!
The second group took the same amount of extra protein plus an additional
0.045 grams of creatine per pound body weight (about 10 grams of creatine per
day for a 180 pound man). The third group received 0.54 grams of maltodextrin
(a simple carbohydrate) per pound of body weight as their supplement (the
placebo group).
The whey protein group gained about 5 pounds in six weeks, while the placebo
group somehow managed to gain an insignificant 2 pounds. Impressively, the
group taking creatine gained 8.8 pounds of lean tissue mass! (We will discuss
how creatine works later) [Burke DG, 2001].
These findings agree with that of other studies that have shown that protein
intakes above 120 grams of protein per day do not increase muscle mass
[Hoffman JR, 2006].
>> >> >>
References
Bhasin s, Stoer TW, Berman N, Callegari C, Clevenger B, et al. The efecs o
supraphysiologic doses of testosterone on muscle size and strength in normal
men. 1996; N Engl J Med: 335:1-7
Burke DG, Chilibeck PD, Davison KS, Candow DG, Farthing J, Palmer TS. The
effect of whey protein supplementation with and without creatine monohydrate
combine with resistance training on lean tissue mass and muscle strength.
International Journal of Sports Nutrition and Metabolism. 2001 11 349-364
Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. Effect of
protein intake on strength, body composition and endocrine changes in
strength/power athletes. Journal of the International society of Sports Nutrition
3(2):12-18, 2006.