THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT

DO BODYBUILDERS DO BODYBUILDERS
PROTEIN PROTEIN
REALLY NEED? REALLY NEED?
THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
HOW MUCH HOW MUCH
WEIGHT TRAINING
Exercise Selection
Volume
Technique
Muscle growth requires
optimal protein intake
Amongst other things
+
WEIGHT TRAINING BALANCED DIET
Exercise Selection
Volume
Technique
High in protein
Muscle growth requires
optimal protein intake
Amongst other things
+ +
REST WEIGHT TRAINING BALANCED DIET
Exercise Selection
Volume
Technique
High in protein
Muscle growth requires
optimal protein intake
Approximately 8hrs
Amongst other things
+ + =
REST WEIGHT TRAINING BALANCED DIET
Exercise Selection
Volume
Technique
High in protein
Muscle growth requires
optimal protein intake
Approximately 8hrs
Amongst other things
protein
But how much
do bodybuilders
really need?
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend
1g
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend
1g 1.5g
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend
1g 1.5g 2g
lift big eat big
Confusion & lack
of information
equals poor gains
WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT
TO PONDER THE QUESTION HOW MUCH PROTEIN DO I REALLY
NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!
Confusion & lack
of information
equals poor gains
WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT
TO PONDER THE QUESTION HOW MUCH PROTEIN DO I REALLY
NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!
So who is right?
Confusion & lack
of information
equals poor gains
Uhh, My one
friend told me...
Uhh, My one
friend told me...
MY research
shows...
Where can we get
the proper information?
Where can we get
the proper information?
Where can we get
the proper information?
Scientific
literature...
Where can we get
the proper information?
Scientific
literature...
AND WHAT DOES THE SCIENCE TELL US?
THE BODYBUILDING MAGS AND WEBSITES ARE FLAT OUT
WRONG. THEY ARE TRYING TO SELL PRODUCTS NOT INFORM.
Walberg et al.
0.73g/Lb was sufficient to maintain
positive nitrogen balance
1988
Studies on Optimal Protein Intake
Walberg et al.
0.73g/Lb was sufficient to
maintain positive nitrogen balance
1988
Tarnopolsky et al.
0.55g/Lb sufficient for
bodybuilders
1988
Studies on Optimal Protein Intake
Walberg et al.
0.73g/Lb was sufficient to
maintain positive nitrogen balance
Tarnopolsky et al.
0.55g/Lb sufficient for
bodybuilders
1988
1988
Lemon et al.
0.75g/Lb recommended
1992
Studies on Optimal Protein Intake
Walberg et al.
0.73g/Lb was sufficient to
maintain positive nitrogen balance
Lemon et al.
0.75g/Lb recommended
1988 1992
Tarnopolsky et al.
0.64g/Lb and 1.10g/Lb not
significantly different
1992
Studies on Optimal Protein Intake
Tarnopolsky et al.
0.55g/Lb sufficient for
bodybuilders
1988
Tarnopolsky et al.
0.64g/Lb and 1.10g/Lb not
significantly different
Walberg et al.
0.73g/Lb was sufficient to
maintain positive nitrogen balance
Lemon et al.
0.75g/Lb recommended
1988 1992
1992
Hoffman et al.
no difference between
0.77g/Lb or >0.91g/Lb
2006
Studies on Optimal Protein Intake
Tarnopolsky et al.
0.55g/Lb sufficient for
bodybuilders
1988
(Phillips & Van Loon, 2011)
1
IS THE UPPER LIMIT AT WHICH
PROTEIN INTAKE BENEFITS BODY
COMPOSITION.
1
1.80g/kg
OR
0.82g/lb
Studies on Optimal Protein Intake
0
20
40
60
80
100
0.5 .9 1.3 1.8 2.5
(Phillips & Van Loon, 2011)
1
IS THE UPPER LIMIT AT WHICH
PROTEIN INTAKE BENEFITS BODY
COMPOSITION.
1
1.80g/kg
OR
0.82g/lb
Studies on Optimal Protein Intake
Strength Athlete
Endurance Athlete
Sedentary Individual
MUSCLE PROTEIN SYNTHETIC RATE
(ARBITRARY UNITS)
Daily Protein Intake (g/kg)
Still not
convinced?
I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.
Still not
convinced?
I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.
Bodybuilders
Lemon et al. (1992) Studied...
Still not
convinced?
I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.
Bodybuilders training 1.5h per day
Lemon et al. (1992) Studied...
Still not
convinced?
I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.
Bodybuilders training 1.5h per day 6 days per week
Lemon et al. (1992) Studied...
Still not
convinced?
I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.
Bodybuilders training 1.5h per day 6 days per week
Lemon et al. (1992) Studied...
0.75g/Lb optimal
Protein intake:
Elite bodybuilders
vs. Novices
Protein intake:
Elite bodybuilders
vs. Novices
Tarnopolsky et al. (1988)
Studied elite bodybuilders and found that less protein
was needed than for novice bodybuilders.
Protein intake:
Elite bodybuilders
vs. Novices
PROTEIN REQUIREMENT
EXPERT
NOVICE
Tarnopolsky et al. (1988)
This finding has been replicated
in several studies:
Studied elite bodybuilders and found that less protein
was needed than for novice bodybuilders.
Rennie & Tipton, 2000; Hartman, Moore & Phillips,
2006; Moore et al., 2007.
Elite bodybuilders build
less muscle
Elite bodybuilders build
less muscle
THE MORE ADVANCED YOU ARE,
the less protein synthesis increases after training.
AS YOU BECOME MORE MUSCULAR AND YOU GET CLOSER TO YOUR GENETIC LIMIT,
the less muscle you build after training.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.
Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when
eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen
balance or whole body protein turnover.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.
Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when
eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen
balance or whole body protein turnover.
Therefore, you do not need more protein to preserve or gain muscle when cutting
compared to when bulking, not even during periods of drastic energy shortage.
The ORIGIN of the 1g/lb Myth
People copy the dietary
practices of pro
bodybuilders on steroids.
The ORIGIN of the 1g/lb Myth
People copy the dietary
practices of pro
bodybuilders on steroids.
People base their opinions
on flawed nitrogen
balance studies.
The ORIGIN of the 1g/lb Myth
People copy the dietary
practices of pro
bodybuilders on steroids.
People base their opinions
on flawed nitrogen
balance studies.
It is assumed that
more is better.
The ORIGIN of the 1g/lb Myth
People copy the dietary
practices of pro
bodybuilders on steroids.
People base their opinions
on flawed nitrogen
balance studies.
It is assumed that
more is better.
Supplement companies
have a financial incentive.
$
People cant be
bothered with decimals.
The ORIGIN of the 1g/lb Myth
People copy the dietary
practices of pro
bodybuilders on steroids.
People base their opinions
on flawed nitrogen
balance studies.
It is assumed that
more is better.
Supplement companies
have a financial incentive.
$
0.999
Exceeding the
recommended
daily protein
intake
Exceeding the
recommended
daily protein
intake
Excess protein will
simply be used as energy
0.82
There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.
Conclusions
There hasnt been any recorded advantage of consuming more than 0.64g/lb.
Optimal protein intake decreases with training age.
1
2
3
0.82
There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.
Conclusions
The take home
message in 6 words:
Consume 0.82g/lb of
protein every day.
There hasnt been any recorded advantage of consuming more than 0.64g/lb.
Optimal protein intake decreases with training age.
1
2
3
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