Want to keep growing? Use the protein advantage like Milos Sarcev and watch the results.
JAMES B. ROUFS,
A study recently conducted in Canada helped solve the ongoing controversy over whether strength athletes need more protein than their sedentary counterparts. Thirteen young males aged 19-30 participated in the study; seven were weight-training individuals who trained at least five days a week, while the other six were sedentary.
A1113 subjects were given three different levels of dietary protein: 1) 0.86 grams per kilogram of bodyweight; 2) 1.40 g/kgbw; and 3) 2.4 g/kgbw, with each protein level being given for 13 days. The lower protein level of 0.86 g/kgbw was selected because that is the amount of dietary protein recommended in Canada, an amount which approximates the USRDA of 0.8 gram of protein per kilogram of bodyweight
While on the low protein intake, the sedentary group was able not only to maintain nitrogen (N) balance, which is indicative of protein balance, but actually to increase body protein slightly (positive N balance).
A much different scenario was seen in the weight-training subjects, who while ingesting the same amount of protein, were found to be in negative N balance, indicative of protein loss.
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But only to a point
So how much protein did the weight-training athletes need before they started putting on additional muscle? check out thermogenic fat burning supplements here. The researchers suggest a daily protein intake of 1.76 g/kgbw for strength-training individuals since they found that zero N balance was achieved with
1.41 g/kgbw. Since a zero N balance indicates no net gains or losses in body protein, any increase in dietary protein above this minimal level will allow the body to form more proteins, such as muscle proteins, a process stimulated by weight training.
Does that mean that the more protein you ingest, the more muscle you will form? The answer is dearly no, as the study found that a protein intake of 2.4 g/kgbw did not provide any added benefits.
The first take-home lesson is quite simple: To achieve optimal muscularity, make sure you're getting enough protein in your diet. For example, if you are a weight-training individual who weighs 154 pounds (70 kg), you should be ingesting at least 123 grams of protein each day (70x176 g/kgbw); or if you weigh 220 pounds (100 kg), your pro tein intake should be at least 176 g a day. Now you may be getting enough protein from your diet, but if not, many excellent protein supplements are available that will allow you to increase your protein intake without increasing your fat intake.
The second take-home lesson is that you don't have to live entirely off protein to achieve maximal muscular gains. Funny life quotes by William Castle. Some people feel bad if they are not consuming massive quantities of protein all the time. Figure out how much protein you need and know that you are getting all the protein your body needs for maximal gains when you ingest that amount.