• Like

Protein intake: the 1g/lb myth.

  • 49,913 views
Uploaded on

www.thepowerpointagency.com

www.thepowerpointagency.com

More in: Education
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
  • 0.82G/pound of lean body mass?
    Are you sure you want to
    Your message goes here
  • This presentation is an eye opener for the people. And I feel the message that ''it suits more to companies selling protein concentrates to advertize that you/your child requires more protein'' should be understood.
    Are you sure you want to
    Your message goes here
  • Wow, This slide is very-very break the assumption if u want big muscle body you must consume large amount of protein. Thanks, very good information.
    Are you sure you want to
    Your message goes here
No Downloads

Views

Total Views
49,913
On Slideshare
0
From Embeds
0
Number of Embeds
13

Actions

Shares
Downloads
177
Comments
3
Likes
22

Embeds 0

No embeds

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
    No notes for slide

Transcript

  • 1. HOW MUCHPROTEINDO BODYBUILDERSREALLY NEED?THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
  • 2. Amongst other thingsMuscle growth requiresoptimal protein intake WEIGHT TRAINING • Exercise Selection • Volume • Technique
  • 3. Amongst other thingsMuscle growth requiresoptimal protein intake + WEIGHT TRAINING BALANCED DIET • Exercise Selection • High in protein • Volume • Technique
  • 4. Amongst other thingsMuscle growth requiresoptimal protein intake + + WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  • 5. Amongst other thingsMuscle growth requiresoptimal protein intake + + = WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  • 6. But how muchproteindo bodybuildersreally need?
  • 7. Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
  • 8. Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. 1g
  • 9. Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. 1g 1.5g
  • 10. Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. 1g 1.5g 2g lift big eat big
  • 11. Confusion & lackof informationequals poor gains
  • 12. Confusion & lackof informationequals poor gainsWITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFTTO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLYNEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!”
  • 13. Confusion & lackof informationequals poor gainsWITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFTTO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLYNEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!”So who is right?
  • 14. Uhh, My onefriend told me...
  • 15. Uhh, My onefriend told me... MY research shows...
  • 16. Where can we getthe proper information?
  • 17. Where can we getthe proper information?
  • 18. Where can we getthe proper information? Scientific literature...
  • 19. Where can we getthe 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 1988 Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance 1988 Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders
  • 22. Studies on Optimal Protein Intake 1988 Walberg et al. 1992 Lemon et al. 0.73g/Lb was sufficient to 0.75g/Lb recommended maintain positive nitrogen balance 1988 Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders
  • 23. Studies on Optimal Protein Intake 1988 Walberg et al. 1992 Lemon et al. 0.73g/Lb was sufficient to 0.75g/Lb recommended maintain positive nitrogen balance 1988 Tarnopolsky et al. 1992 Tarnopolsky et al. 0.55g/Lb sufficient for bodybuilders 0.64g/Lb and 1.10g/Lb not significantly different
  • 24. Studies on Optimal Protein Intake 1988 Walberg et al. 1992 Lemon et al. 2006 Hoffman et al. 0.73g/Lb was sufficient to 0.75g/Lb recommended no difference between maintain positive nitrogen balance 0.77g/Lb or >0.91g/Lb 1988 Tarnopolsky et al. 1992 Tarnopolsky et al. 0.55g/Lb sufficient for 0.64g/Lb and 1.10g/Lb not bodybuilders significantly different
  • 25. Studies on Optimal Protein Intake 1.80g/kg OR 0.82g/lb IS THE UPPER LIMIT AT WHICH PROTEIN INTAKE BENEFITS BODY COMPOSITION.1 (Phillips & Van Loon, 2011)1
  • 26. Studies on Optimal Protein Intake MUSCLE PROTEIN SYNTHETIC RATE 1.80g/kg 100 (ARBITRARY UNITS) OR Strength Athlete 80 Endurance Athlete 0.82g/lb 60 40 Sedentary Individual IS THE UPPER LIMIT AT WHICH 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 notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.”
  • 28. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders
  • 29. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders training 1.5h per day
  • 30. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders training 1.5h per day 6 days per week
  • 31. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE 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 bodybuildersvs. Novices
  • 33. Protein intake:Elite bodybuildersvs. NovicesTarnopolsky et al. (1988)Studied elite bodybuilders and found that less proteinwas needed than for novice bodybuilders.
  • 34. Protein intake:Elite bodybuildersvs. Novices NOVICETarnopolsky et al. (1988)Studied elite bodybuilders and found that less proteinwas needed than for novice bodybuilders.This finding has been replicated EXPERTin several studies:Rennie & Tipton, 2000; Hartman, Moore & Phillips,2006; Moore et al., 2007. PROTEIN REQUIREMENT
  • 35. Elite bodybuilders buildless muscle
  • 36. Elite bodybuilders buildless muscleTHE 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 competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to maintain lean body mass.
  • 38. Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to maintain lean body mass.Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit wheneating 0.82g protein per Lb of body weight has been shown not to affect nitrogenbalance or whole body protein turnover.
  • 39. Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to maintain lean body mass.Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit wheneating 0.82g protein per Lb of body weight has been shown not to affect nitrogenbalance or whole body protein turnover.Therefore, you do not need more protein to preserve or gain muscle when cuttingcompared 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 People base their opinions practices of pro on flawed nitrogen bodybuilders on steroids. balance studies.
  • 42. The ORIGIN of the 1g/lb Myth People copy the dietary People base their opinions It is assumed that practices of pro on flawed nitrogen “more is better.” bodybuilders on steroids. balance studies.
  • 43. The ORIGIN of the 1g/lb Myth $ People copy the dietary People base their opinions It is assumed that Supplement companies practices of pro on flawed nitrogen “more is better.” have a financial incentive. bodybuilders on steroids. balance studies.
  • 44. The ORIGIN of the 1g/lb Myth $ 0.999 People copy the dietary People base their opinions It is assumed that Supplement companies People can’t be practices of pro on flawed nitrogen “more is better.” have a financial incentive. bothered with decimals. bodybuilders on steroids. balance studies.
  • 45. Exceeding therecommendeddaily proteinintake
  • 46. Exceeding therecommendeddaily proteinintakeExcess protein willsimply be used as energy
  • 47. Conclusions1 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.0.822 There hasn’t been any recorded advantage of consuming more than 0.64g/lb.3 Optimal protein intake decreases with training age.
  • 48. Conclusions1 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.0.822 There hasn’t been any recorded advantage of consuming more than 0.64g/lb.3 Optimal protein intake decreases with training age. The take home message in 6 words: Consume 0.82g/lb of protein every day.
  • 49. Thanks tomenno henselmans@MennoHenselmansmennohenselmans.comfor more information view menno’s articleh"p://mennohenselmans.com/the-­‐myth-­‐of-­‐1glb-­‐op6mal-­‐protein-­‐intake-­‐for-­‐bodybuilders/Stinsondesign.com | @Stinsondesign