Protein intake: the 1g/lb myth

THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT

DO BODYBUILDERSDO BODYBUILDERSPROTEINPROTEIN

REALLY NEED?REALLY NEED?THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT

HOW MUCHHOW 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



+ +

RESTWEIGHT TRAINING BALANCED DIET•Exercise Selection

•Volume

•Technique

•High in protein


•Approximately 8hrs


+ + =

RESTWEIGHT TRAINING BALANCED DIET•Exercise Selection

•Volume

•Technique

•High in protein


•Approximately 8hrs


proteinBut 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


1g 1.5g


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?!”


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?


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


Where can we get


Scientific literature...

Where can we get


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



Tarnopolsky et al.


1988

1988

Lemon et al.

0.75g/Lb recommended1992



Lemon et al.

0.75g/Lb recommended1988 1992

Tarnopolsky et al.

0.64g/Lb and 1.10g/Lb not significantly different

1992


Tarnopolsky et al.


1988

Tarnopolsky et al.

0.64g/Lb and 1.10g/Lb not significantly different


Lemon et al.

0.75g/Lb recommended1988 1992

1992

Hoffman et al.

no difference between 0.77g/Lb or >0.91g/Lb

2006


Tarnopolsky et al.


1988

(Phillips & Van Loon, 2011)1

IS THE UPPER LIMIT AT WHICH

PROTEIN INTAKE BENEFITS BODY

COMPOSITION.1

1.80g/kgOR

0.82g/lb


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/kgOR

0.82g/lb


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.”


Bodybuilders

Lemon et al. (1992) Studied...


Bodybuilders training 1.5h per day



Bodybuilders training 1.5h per day 6 days per week



Bodybuilders training 1.5h per day 6 days per week


0.75g/Lb optimal

Protein intake:Elite bodybuilders vs. Novices

Protein intake:Elite bodybuilders vs. NovicesTarnopolsky 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 competitionsWalberg 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.


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.



practices of pro


People base their opinions

on flawed nitrogen

balance studies.



practices of pro



on flawed nitrogen

balance studies.

It is assumed that

“more is better.”



practices of pro



on flawed nitrogen

balance studies.

It is assumed that


Supplement companies

have a financial incentive.

$

People can’t be

bothered with decimals.



practices of pro



on flawed nitrogen

balance studies.

It is assumed that


Supplement companies

have a financial incentive.

$ 0.999

Exceeding the recommended daily protein intake

Exceeding the recommended daily protein intakeExcess protein will simply be used as energy

0.82There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.

ConclusionsThere hasn’t been any recorded advantage of consuming more than 0.64g/lb.

Optimal protein intake decreases with training age.

1

2

3

0.82There 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 hasn’t 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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Protein intake: the 1g/lb myth