First, I eat 1.5~2.0g of protein/bw(lbs)/day I’m looking for data that supports this lifestyle…
I’m trying to find scientific data to support increased protein consumption for athletes. However, what I’ve been finding seems to say the opposite, that (for example)
Protein and amino acid supplementation in sport. By: Nemet, Dan; Eliakim, Alon. International SportMed Journal, 2007, Vol. 8 Issue 1, p11-23, 13p; (AN 26352343)
But most, if not all, anecdotal information regarding protein consumption, especialy from resistance athletes, states that protein requirements should be increase for optimal athletic performance and muscle building.
Does anyone have any reputable scientific sources that recommend high levels of protein? I’d love to read them.
[quote]The question of how much dietary
protein is required for optimal athletic
performance has been debated for more
than 150 years 2. Most studies indicate
that in order to maintain protein balance
during intense endurance training,
athletes should ingest from 1.0 to 1.8 g
protein per kg body mass per day.
While in intense resistance training,
protein intake should be increased to up
to 2.4 g protein per kg body mass per
day to maintain a positive nitrogen
balance[/quote]
Current Issues in Sports Nutrition in Athletes. By: Ray, Tracy R.; Fowler, Rachel. Southern Medical Journal, Sep2004, Vol. 97 Issue 9, p863-866, 4p; (AN 14560088)
But this seems to be the only one out of about 10 abstracts that I just read …
Check out Berardi’s stuff. I did a paper on this my sophomore year of college. I think he wrote an entire article on the benefits of high(ish) levels of protein.
[quote]CJK wrote:
Check out Berardi’s stuff. I did a paper on this my sophomore year of college. I think he wrote an entire article on the benefits of high(ish) levels of protein. [/quote]
[quote]Madman2 wrote:
CJK wrote:
Check out Berardi’s stuff. I did a paper on this my sophomore year of college. I think he wrote an entire article on the benefits of high(ish) levels of protein.
The article is called “Protein Prejudice”.[/quote]
First, thank you for posting that article. I’ve just read it, and it is excellent.
Unfortunately, I’m not sure this article would not pass for a “reputable scientific source” as it was published by a company that sells supplements, not a peer-reviewed medical journal. I would say this is more “anecdotal” evidence provided by actual athletes that increased protein consumption leads to “optimization” (to use his terminology).
When I get a moment, I’ll try to look up the citations that he had in the article, unfortunately, it does not appear as though he used a “references/works-cited” page, and so I may have to do some digging.
It’s actually not that much better than Berardi’s. Truthfully, they’re both highly knowledgable, and their articles are both good to read and packed with scientific information.
In truth I don’t think you are going to find what you are looking for. First of all high protein diets are associated with diets that are lower in fruits and vegetables and are higher in saturated fat. That means the nutritional community isn’t going to recommend going too far above the RDA for strength athletes, which is 1.6-1.8g/kg bodyweight. The research I saw as part of my nutrient metabolism class showed research that showed severe diminishing marginal returns when protein intake was taken above this level.
About the best you will find is evidence that says that it isn’t unhealthy as long as the protein intake doesn’t displace other healthful foods. 3-4.5 g/kg bodyweight is a lot, and I don’t believe that there is the research to support it, at least none that I have seen.
[quote]Zagman wrote:
In truth I don’t think you are going to find what you are looking for. First of all high protein diets are associated with diets that are lower in fruits and vegetables and are higher in saturated fat. That means the nutritional community isn’t going to recommend going too far above the RDA for strength athletes, which is 1.6-1.8g/kg bodyweight. The research I saw as part of my nutrient metabolism class showed research that showed severe diminishing marginal returns when protein intake was taken above this level.
About the best you will find is evidence that says that it isn’t unhealthy as long as the protein intake doesn’t displace other healthful foods. 3-4.5 g/kg bodyweight is a lot, and I don’t believe that there is the research to support it, at least none that I have seen.[/quote]
Thanks for the post. This is what I was finding, mostly. BUT most athletes recommend high protein diets, right? I was thinking it might be possible to look through sports nutrition articles and databases and perhaps find some information.
1g/lb of bodyweight is plenty of protein, and according to some studies enough protein for strength athletes. “Most athletes” don’t know what they are talking about, but the research that you have found supports protein intake around 1g/lb. I would stick to that, if you get a little more, but I don’t believe a drastically increased protein intake beyond that point is going to be beneficial.