Here are some interesting facts I have found in this article:
Recently there have been a number of studies which have investigated higher protein intakes on indexes of performance and body composition [28-30]. A number of these studies have supported the efficacy of higher protein intakes, and yielded greater indexes of strength, and enhanced lean body mass [28-30]. This led Wolfe to conclude that increasing protein intake "will increase muscle mass, with all other variables remaining constant [40]."
It is further known that a number of other variables affect protein intake. Perhaps the most critical of these is energy intake. When an individual is in a caloric deficit, protein needs are greater than when the individual is in maintenance or a caloric surplus [34]. Finally it has been recently postulated that a true general protein requirement may be impossible to find considering that studies strongly suggest that different results will be obtained with the same protein intake when a number of variables are manipulated [1]. The remainder of the paper will provide an in depth analysis of a number of these variables.
This link is to a table that indicates efficient protein intakes http://www.ncbi.nlm.nih.gov/pmc/arti...9150/table/T1/
Notice that 2 of the authors say “May not be possible given the number of variables involved”
As an illustration Consolazio [36] had participants who utilized a combination of resistance and endurance training consume protein in 2.8 g•kg-1•day-1 or 1.4 g•kg-1•day-1 for 40 days. The experimenters found significantly greater nitrogen balance and lean body mass in the high protein group than the lower protein group, even though 1.4 g•kg-1•day-1 was relatively high compared to the RDA.
This led Lemon [23] to discuss the importance of various interventions or supplements which can potentiate the normal anabolic response of an exercise session. For example, creatine may heighten the rate of protein synthesis following exercise [23,37]. The increase in protein synthesis may be due to increased myofibrillar hydration [38,39], or a heightened stimulus triggered through an increased capacity to perform work [23].
In this context it may be too simplistic to administer a 'general' protein requirement. What is known however is that amino acids stimulate potent anabolic effects. Further, it appears that a relatively higher protein intake can positively effect indexes of performance, increase positive nitrogen balance, and enhance lean body mass.
This was taken as evidence that protein intakes above maintenance are oxidized. Unfortunately, these results are slightly confounded by the fact that the higher protein intake occurred through supplementation of whey protein, which enhanced the protein quality of the diet. This may cause an under estimation of the protein needs of athletes had they simply expanded their normal protein sources. Further, whey is a fast digesting protein and is known to naturally increase leucine oxidation rates
There is a lot of science and a lot of support to the theory that carbs and fats can “replace” protein that is over over 2.2g/kg of b/w but I also see a lot of uncertainties and variables!
For me 1.5g/lb of b/w (or 3.3g/kg of b/w) works!
But it can be simpler than that as well: EAT TRAIN GROW!
Here are some interesting facts I have found in this article:
Recently there have been a number of studies which have investigated higher protein intakes on indexes of performance and body composition [28-30]. A number of these studies have supported the efficacy of higher protein intakes, and yielded greater indexes of strength, and enhanced lean body mass [28-30]. This led Wolfe to conclude that increasing protein intake "will increase muscle mass, with all other variables remaining constant [40]."
It is further known that a number of other variables affect protein intake. Perhaps the most critical of these is energy intake. When an individual is in a caloric deficit, protein needs are greater than when the individual is in maintenance or a caloric surplus [34]. Finally it has been recently postulated that a true general protein requirement may be impossible to find considering that studies strongly suggest that different results will be obtained with the same protein intake when a number of variables are manipulated [1]. The remainder of the paper will provide an in depth analysis of a number of these variables.
This link is to a table that indicates efficient protein intakes http://www.ncbi.nlm.nih.gov/pmc/arti...9150/table/T1/
Notice that 2 of the authors say “May not be possible given the number of variables involved”
As an illustration Consolazio [36] had participants who utilized a combination of resistance and endurance training consume protein in 2.8 g•kg-1•day-1 or 1.4 g•kg-1•day-1 for 40 days. The experimenters found significantly greater nitrogen balance and lean body mass in the high protein group than the lower protein group, even though 1.4 g•kg-1•day-1 was relatively high compared to the RDA.
This led Lemon [23] to discuss the importance of various interventions or supplements which can potentiate the normal anabolic response of an exercise session. For example, creatine may heighten the rate of protein synthesis following exercise [23,37]. The increase in protein synthesis may be due to increased myofibrillar hydration [38,39], or a heightened stimulus triggered through an increased capacity to perform work [23].
In this context it may be too simplistic to administer a 'general' protein requirement. What is known however is that amino acids stimulate potent anabolic effects. Further, it appears that a relatively higher protein intake can positively effect indexes of performance, increase positive nitrogen balance, and enhance lean body mass.
This was taken as evidence that protein intakes above maintenance are oxidized. Unfortunately, these results are slightly confounded by the fact that the higher protein intake occurred through supplementation of whey protein, which enhanced the protein quality of the diet. This may cause an under estimation of the protein needs of athletes had they simply expanded their normal protein sources. Further, whey is a fast digesting protein and is known to naturally increase leucine oxidation rates
There is a lot of science and a lot of support to the theory that carbs and fats can “replace” protein that is over over 2.2g/kg of b/w but I also see a lot of uncertainties and variables!
For me 1.5g/lb of b/w (or 3.3g/kg of b/w) works!
But it can be simpler than that as well: EAT TRAIN GROW!
I believe that there are a lot of variables. For example the caloric needs for one that has a physically demanding job are higher than those of one who has a desk job or no job at all. Age also is a factor, metabolism, protein source and many other things.
i know that jim cordova takes in his LBM in weight in the off-season. I've adjusted my macros awhile ago to eating just my bodyweight or a little less and have noticed no negative changes.
Here are some interesting facts I have found in this article:
Recently there have been a number of studies which have investigated higher protein intakes on indexes of performance and body composition [28-30]. A number of these studies have supported the efficacy of higher protein intakes, and yielded greater indexes of strength, and enhanced lean body mass [28-30]. This led Wolfe to conclude that increasing protein intake "will increase muscle mass, with all other variables remaining constant [40]."
It is further known that a number of other variables affect protein intake. Perhaps the most critical of these is energy intake. When an individual is in a caloric deficit, protein needs are greater than when the individual is in maintenance or a caloric surplus [34]. Finally it has been recently postulated that a true general protein requirement may be impossible to find considering that studies strongly suggest that different results will be obtained with the same protein intake when a number of variables are manipulated [1]. The remainder of the paper will provide an in depth analysis of a number of these variables.
This link is to a table that indicates efficient protein intakes http://www.ncbi.nlm.nih.gov/pmc/arti...9150/table/T1/
Notice that 2 of the authors say “May not be possible given the number of variables involved”
As an illustration Consolazio [36] had participants who utilized a combination of resistance and endurance training consume protein in 2.8 g•kg-1•day-1 or 1.4 g•kg-1•day-1 for 40 days. The experimenters found significantly greater nitrogen balance and lean body mass in the high protein group than the lower protein group, even though 1.4 g•kg-1•day-1 was relatively high compared to the RDA.
This led Lemon [23] to discuss the importance of various interventions or supplements which can potentiate the normal anabolic response of an exercise session. For example, creatine may heighten the rate of protein synthesis following exercise [23,37]. The increase in protein synthesis may be due to increased myofibrillar hydration [38,39], or a heightened stimulus triggered through an increased capacity to perform work [23].
In this context it may be too simplistic to administer a 'general' protein requirement. What is known however is that amino acids stimulate potent anabolic effects. Further, it appears that a relatively higher protein intake can positively effect indexes of performance, increase positive nitrogen balance, and enhance lean body mass.
This was taken as evidence that protein intakes above maintenance are oxidized. Unfortunately, these results are slightly confounded by the fact that the higher protein intake occurred through supplementation of whey protein, which enhanced the protein quality of the diet. This may cause an under estimation of the protein needs of athletes had they simply expanded their normal protein sources. Further, whey is a fast digesting protein and is known to naturally increase leucine oxidation rates
There is a lot of science and a lot of support to the theory that carbs and fats can “replace” protein that is over over 2.2g/kg of b/w but I also see a lot of uncertainties and variables!
For me 1.5g/lb of b/w (or 3.3g/kg of b/w) works!
But it can be simpler than that as well: EAT TRAIN GROW!
Great post!!
Many bodybuilders learn how to LIFT effectively, but few learn to REST effectively.