Another recent 2005 study. Nails it. Funny how they state that an 18% and 25% increase in stength in the supplement group is "minor" LMAOOOO. Thats huge! --------------------- Metabolism. 2005 Feb;54(2):151-6.Click here to read Links The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. * Andersen LL, * Tufekovic G, * Zebis MK, * Crameri RM, * Verlaan G, * Kjaer M, * Suetta C, * Magnusson P, * Aagaard P. Sports Medicine Research, Unit/Team Denmark Test Center, Bispebjerg Hospital, DK-2400 Copenhagen, Denmark. LL_andersen@hotmail.com Acute muscle protein metabolism is modulated not only by resistance exercise but also by amino acids. However, less is known about the long-term hypertrophic effect of protein supplementation in combination with resistance training. The present study was designed to compare the effect of 14 weeks of resistance training combined with timed ingestion of isoenergetic protein vs carbohydrate supplementation on muscle fiber hypertrophy and mechanical muscle performance. Supplementation was administered before and immediately after each training bout and, in addition, in the morning on nontraining days. Muscle biopsy specimens were obtained from the vastus lateralis muscle and analyzed for muscle fiber cross-sectional area. Squat jump and countermovement jump were performed on a force platform to determine vertical jump height. Peak torque during slow (30 degrees s-1) and fast (240 degrees s-1) concentric and eccentric contractions of the knee extensor muscle was measured in an isokinetic dynamometer. After 14 weeks of resistance training, the protein group showed hypertrophy of type I (18% +/- 5%; P < .01) and type II (26% +/- 5%; P < .01) muscle fibers, whereas no change above baseline occurred in the carbohydrate group. Squat jump height increased only in the protein group, whereas countermovement jump height and peak torque during slow isokinetic muscle contraction increased similarly in both groups. In conclusion, a minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found. However, the present results may have relevance for individuals who are particularly interested in gaining muscle size.
The Weider mags are printed infomercials for the bodybuilders under contract, for Weider contests, and for Weider products. I have no problem with marketing, but it is easy for the reader to think that you too can get Ronnie Coleman's shoulders or Jay Cutler's chest if you do this routine and buy this product. Fact is, pro bodybuilders don't get to be pros without (1) the right genes; and (2) drugs. Hard work and nutrition are pivotal, but they are not nearly as important. The casual reader of M&F (or just about any bb mag out there) would not necessarily get that impression.
some studies RE: Protein requirements ============================= Int J Sport Nutr Exerc Metab. 2006 Apr;16(2):129-52. Links A review of issues of dietary protein intake in humans. * Bilsborough S, * Mann N. B Personal Pty Ltd., Melbourne, Victoria 3001, Australia. Considerable debate has taken place over the safety and validity of increased protein intakes for both weight control and muscle synthesis. The advice to consume diets high in protein by some health professionals, media and popular diet books is given despite a lack of scientific data on the safety of increasing protein consumption. The key issues are the rate at which the gastrointestinal tract can absorb amino acids from dietary proteins (1.3 to 10 g/h) and the liver's capacity to deaminate proteins and produce urea for excretion of excess nitrogen. The accepted level of protein requirement of 0.8g x kg(-1) x d(-1) is based on structural requirements and ignores the use of protein for energy metabolism. High protein diets on the other hand advocate excessive levels of protein intake on the order of 200 to 400 g/d, which can equate to levels of approximately 5 g x kg(-1) x d(-1), which may exceed the liver's capacity to convert excess nitrogen to urea. Dangers of excessive protein, defined as when protein constitutes > 35% of total energy intake, include hyperaminoacidemia, hyperammonemia, hyperinsulinemia nausea, diarrhea, and even death (the "rabbit starvation syndrome"). The three different measures of defining protein intake, which should be viewed together are: absolute intake (g/d), intake related to body weight (g x kg(-1) x d(-1)) and intake as a fraction of total energy (percent energy). A suggested maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet. This is well below the theoretical maximum safe intake range for an 80 kg person (285 to 365 g/d). PMID: 16779921 [PubMed - indexed for MEDLINE] ========================= Protein requirements and supplementation in strength sports. Nutrition. 2004 Jul-Aug;20(7-8):689-95.Click here to read * Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada. phillis@mcmaster.ca Daily requirements for protein are set by the amount of amino acids that is irreversibly lost in a given day. Different agencies have set requirement levels for daily protein intakes for the general population; however, the question of whether strength-trained athletes require more protein than the general population is one that is difficult to answer. At a cellular level, an increased requirement for protein in strength-trained athletes might arise due to the extra protein required to support muscle protein accretion through elevated protein synthesis. Alternatively, an increased requirement for protein may come about in this group of athletes due to increased catabolic loss of amino acids associated with strength-training activities. A review of studies that have examined the protein requirements of strength-trained athletes, using nitrogen balance methodology, has shown a modest increase in requirements in this group. At the same time, several studies have shown that strength training, consistent with the anabolic stimulus for protein synthesis it provides, actually increases the efficiency of use of protein, which reduces dietary protein requirements. Various studies have shown that strength-trained athletes habitually consume protein intakes higher than required. A positive energy balance is required for anabolism, so a requirement for "extra" protein over and above normal values also appears not to be a critical issue for competitive athletes because most would have to be in positive energy balance to compete effectively. At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein. =========================
Sports Med. 2004;34(5):317-27. Links Macronutrient considerations for the sport of bodybuilding. * Lambert CP, * Frank LL, * Evans WJ. Nutrition, Metabolism, and Exercise Laboratory, Donald W. Reynolds Center on Aging, Department of Geriatrics, University of Arkansas for Medical Sciences, Little Rock, Arkansas 72205, USA. LambertCharlesP@uams.edu Participants in the sport of bodybuilding are judged by appearance rather than performance. In this respect, increased muscle size and definition are critical elements of success. The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake during both 'off-season' and 'pre-contest' phases. Body builders attempt to increase muscle mass during the off-season (no competitive events), which may be the great majority of the year. During the off-season, it is advantageous for the bodybuilder to be in positive energy balance so that extra energy is available for muscle anabolism. Additionally, during the off-season, adequate protein must be available to provide amino acids for protein synthesis. For 6-12 weeks prior to competition, body builders attempt to retain muscle mass and reduce body fat to very low levels. During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidised. Furthermore, during the pre-contest phase, protein intake must be adequate to maintain muscle mass. There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets.Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index. In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases. During the off-season the diet should be slightly hyperenergetic (approximately 15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (approximately 15% decrease in energy intake). PMID: 15107010 [PubMed - indexed for MEDLINE] ========================= J Sports Sci. 2004 Jan;22(1):65-79.Click here to read Links Protein and amino acids for athletes. * Tipton KD, * Wolfe RR. Department of Surgery, University of Texas Medical Branch, Shriner's Hospital for Children, 815 Market Street, Galveston, TX 77550, USA. ktipton@utmb.edu The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein (2-3 g x kg(-1) BW x day(-1), where BW = body weight) is necessary. Current literature suggests that it may be too simplistic to rely on recommendations of a particular amount of protein per day. Acute studies suggest that for any given amount of protein, the metabolic response is dependent on other factors, including the timing of ingestion in relation to exercise and/or other nutrients, the composition of ingested amino acids and the type of protein. ============================ nt J Sport Nutr. 1998 Dec;8(4):426-47. Links Effects of exercise on dietary protein requirements. * Lemon PW. Faculties of Health Sciences and Medicine, 3M Centre, The University of Western Ontario, London, ON, Canada N6A 3K7. This paper reviews the factors (exercise intensity, carbohydrate availability, exercise type, energy balance, gender, exercise training, age, and timing of nutrient intake or subsequent exercise sessions) thought to influence protein need. Although there remains some debate, recent evidence suggests that dietary protein need increases with rigorous physical exercise. Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA). Future longitudinal studies are needed to confirm these recommendations and asses whether these protein intakes can enhance exercise performance. Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals. ========================
J Sports Sci. 1995 Summer;13 Spec No:S1-10. Links Macronutrients and performance. * Williams C. Department of Physical Education, Sports Science and Recreation Management, Loughborough University of Technology, UK. Athletes should eat a well-balanced diet made up of a wide variety of foods in sufficient quantity to cover their daily energy expenditures. Carbohydrate-containing foods should provide approximately 60-70% of their daily energy intake, protein approximately 12-15%, with the remainder being provided by fat. The higher carbohydrate intakes, however, are only recommended during preparation for, and immediate recovery from, heavy training and competition. Adopting nutritional strategies to increase muscle and liver glycogen stores before, during and after exercise can improve performance. The protein requirements of most athletes are fulfilled when their daily intake is between 1.2 and 1.7 g per kg body mass. This amount of protein is provided by a diet which covers the athlete's daily energy expenditure. Although fat metabolism contributes to energy production during exercise, and the amount increases with endurance training, there is no evidence to suggest that athletes should increase their fat intake as a means of improving their performance. PMID: 8897314 [PubMed - indexed for MEDLINE]================= ========================= Sports Med. 1991 Nov;12(5):313-25. Links Protein intake and athletic performance. * Lemon PW, * Proctor DN. Applied Physiology Research Laboratory, School of Biomedical Sciences, Kent State University, Ohio. For most of the current century, exercise/nutritional scientists have generally accepted the belief that exercise has little effect on protein/amino acid requirements. However, during the same time period many athletes (especially strength athletes) have routinely consumed diets high in protein. In recent years, the results of a number of investigations involving both strength and endurance athletes indicate that, in fact, exercise does increase protein/amino acid need. For endurance athletes, regular exercise may increase protein need by 50 to 100%. For strength athletes, the data are less clear; however, protein intakes in excess of sedentary needs may enhance muscle development. Despite these observations increased protein intake may not improve athletic performance because many athletes routinely consume 150 to 200% of sedentary protein requirements. Assuming total energy intake is sufficient to cover the high expenditures caused by daily training, a diet containing 12 to 15% of its energy from protein should be adequate for both types of athletes. PMID: 1763249 [PubMed - indexed for MEDLINE] -------------------------------------- Int J Sport Nutr. 1991 Jun;1(2):127-45. Links Protein and amino acid needs of the strength athlete. * Lemon PW. Applied Physiology Research Laboratory, Kent State University, OH 44242. The debate regarding optimal protein/amino acid needs of strength athletes is an old one. Recent evidence indicates that actual requirements are higher than those of more sedentary individuals, although this is not widely recognized. Some data even suggest that high protein/amino acid diets can enhance the development of muscle mass and strength when combined with heavy resistance exercise training. Novices may have higher needs than experienced strength athletes, and substantial interindividual variability exists. Perhaps the most important single factor determining absolute protein/amino acid need is the adequacy of energy intake. Present data indicate that strength athletes should consume approximately 12-15% of their daily total energy intake as protein, or about 1.5-2.0 g protein/kg.d-1 (approximately 188-250% of the U.S. recommended dietary allowance). Although routinely consumed by many strength athletes, higher protein intakes have not been shown to be consistently effective and may even be associated with some health risks. ======================= Pretty much all goes against what the supplement companies preach...... :eek:
I can't imagine why. As an aside, you will note that the findings of the last few studies you referenced differ starkly from the regimen you described on page 5 of this thread.
Well, I think everyone knows the supplement companies are full of shit. If they could get away with it, they would claim 10 grams of protien per lb of body weight is absolutely required for muscle gain But the following two quotes from the studies you posted, do show the RDA is off by as much as a factor of 2X, when it comes to athletes. "In recent years, the results of a number of investigations involving both strength and endurance athletes indicate that, in fact, exercise does increase protein/amino acid need. For endurance athletes, regular exercise may increase protein need by 50 to 100%." "Present data indicate that strength athletes should consume approximately 12-15% of their daily total energy intake as protein, or about 1.5-2.0 g protein/kg.d-1 (approximately 188-250% of the U.S. recommended dietary allowance)" But most body builders consume 2X or more than the 2.g/kg recommendation here. Or 5X+ the RDA.
Agreed, I have been chugging down the 2gms/lb of LBM for years now after hearing all the hype from Ifbb pros on all the forums I read. Only thing it did was make my wallet lighter and give me severe digestion problems..lol Just figured I would do a little research for studies on protein consumption.
Yes bro its a big scam to sell protein powders, plain and simple. You can get away with less protein and still maintain plenty of muscle.