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Protein intake: the 1g/lb myth.

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Protein intake: the 1g/lb myth.

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  1. HOW MUCH HOW MUCH DO BODYBUILDERS DO BODYBUILDERS PROTEIN PROTEIN THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT REALLY NEED? REALLY NEED? THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT

  2. Amongst other things Muscle growth requires optimal protein intake WEIGHT TRAINING •Exercise Selection •Volume •Technique

  3. Amongst other things Muscle growth requires optimal protein intake + WEIGHT TRAINING BALANCED DIET •Exercise Selection •Volume •Technique •High in protein

  4. Amongst other things Muscle growth requires optimal protein intake + + WEIGHT TRAINING BALANCED DIET REST •Exercise Selection •Volume •Technique •High in protein •Approximately 8hrs

  5. Amongst other things Muscle growth requires optimal protein intake + + = WEIGHT TRAINING BALANCED DIET REST •Exercise Selection •Volume •Technique •High in protein •Approximately 8hrs

  6. But how much protein do bodybuilders really need?

  7. 1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT.MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. Bodybuilding websites recommend

  8. 1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT.MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. Bodybuilding websites recommend 1g

  9. 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

  10. 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

  11. Confusion & lack of information equals poor gains

  12. 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?!”

  13. 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?

  14. Uhh, My one friend told me...

  15. Uhh, My one friend told me... MY research shows...

  16. Where can we get the proper information?

  17. Where can we get the proper information?

  18. Where can we get the proper information? Scientific literature...

  19. 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.

  20. Studies on Optimal Protein Intake 1988 Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance

  21. 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

  22. Studies on Optimal Protein Intake Lemon et al. 0.75g/Lb recommended 1992 Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance 1988 Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders 1988

  23. Studies on Optimal Protein Intake Lemon et al. 0.75g/Lb recommended Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance 1988 1992 Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders 1988 Tarnopolsky et al. 0.64g/Lb and 1.10g/Lb not significantly different 1992

  24. Studies on Optimal Protein Intake Hoffman et al. no difference between 0.77g/Lb or >0.91g/Lb 2006 Lemon et al. 0.75g/Lb recommended Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance 1988 1992 Tarnopolsky et al. Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders 1988 1992 0.64g/Lb and 1.10g/Lb not significantly different

  25. Studies on Optimal Protein Intake 1.80g/kg OR IS THE UPPER LIMIT AT WHICH 0.82g/lb PROTEIN INTAKE BENEFITS BODY COMPOSITION.1 (Phillips & Van Loon, 2011)1

  26. Studies on Optimal Protein Intake MUSCLE PROTEIN SYNTHETIC RATE (ARBITRARY UNITS) 1.80g/kg OR 100 Strength Athlete 80 Endurance Athlete 60 IS THE UPPER LIMIT AT WHICH 0.82g/lb 40 Sedentary Individual 20 PROTEIN INTAKE BENEFITS BODY 0 COMPOSITION.1 0.5 .9 1.3 1.8 2.5 (Phillips & Van Loon, 2011)1 Daily Protein Intake (g/kg)

  27. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.”

  28. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders

  29. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day

  30. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day 6 days per week

  31. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day 6 days per week 0.75g/Lb optimal

  32. Protein intake: Elite bodybuilders vs. Novices

  33. Protein intake: Elite bodybuilders vs. Novices Tarnopolsky et al. (1988) Studied elite bodybuilders and found that less protein was needed than for novice bodybuilders.

  34. Protein intake: Elite bodybuilders vs. Novices NOVICE Tarnopolsky et al. (1988) Studied elite bodybuilders and found that less protein was needed than for novice bodybuilders. This finding has been replicated in several studies: EXPERT Rennie & Tipton, 2000; Hartman, Moore & Phillips, 2006; Moore et al., 2007. PROTEIN REQUIREMENT

  35. Elite bodybuilders build less muscle

  36. 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.

  37. Cutting for competitions Walberg et al. (1988)studied cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass.

  38. 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 thatcutting 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.

  39. 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 thatcutting 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.

  40. The ORIGIN of the 1g/lb Myth People copy the dietary practices of pro bodybuilders on steroids.

  41. The ORIGIN of the 1g/lb Myth People copy the dietary practices of pro People base their opinions on flawed nitrogen bodybuilders on steroids. balance studies.

  42. The ORIGIN of the 1g/lb Myth People copy the dietary practices of pro People base their opinions on flawed nitrogen It is assumed that “more is better.” bodybuilders on steroids. balance studies.

  43. The ORIGIN of the 1g/lb Myth $ People copy the dietary practices of pro People base their opinions on flawed nitrogen It is assumed that “more is better.” Supplement companies have a financial incentive. bodybuilders on steroids. balance studies.

  44. The ORIGIN of the 1g/lb Myth $ 0.999 People copy the dietary practices of pro People base their opinions on flawed nitrogen It is assumed that “more is better.” Supplement companies have a financial incentive. People can’t be bothered with decimals. bodybuilders on steroids. balance studies.

  45. Exceeding the recommended daily protein intake

  46. Exceeding the recommended daily protein intake Excess protein will simply be used as energy

  47. Conclusions 1 2 3 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. 0.82 Optimal protein intake decreases with training age.

  48. Conclusions 1 2 3 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. 0.82 Optimal protein intake decreases with training age. The take home message in 6 words: Consume 0.82g/lb of protein every day.

  49. Thanks to menno henselmans @MennoHenselmans mennohenselmans.com for more information view menno’s article h"p://mennohenselmans.com/the-­‐myth-­‐of-­‐1glb-­‐op6mal-­‐protein-­‐intake-­‐for-­‐bodybuilders/ Stinsondesign.com | @Stinsondesign

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