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HOW MUCHPROTEINDO BODYBUILDERSREALLY NEED?THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
Amongst other thingsMuscle growth requiresoptimal protein intake  WEIGHT TRAINING • Exercise Selection • Volume • Technique
Amongst other thingsMuscle growth requiresoptimal protein intake                        +  WEIGHT TRAINING           BALAN...
Amongst other thingsMuscle growth requiresoptimal protein intake                        +                       +  WEIGHT ...
Amongst other thingsMuscle growth requiresoptimal protein intake                        +                       +         ...
But how muchproteindo bodybuildersreally need?
Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.        ...
Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.        ...
Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.        ...
Confusion & lackof informationequals poor gains
Confusion & lackof informationequals poor gainsWITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFTTO PONDER THE QUESTIO...
Confusion & lackof informationequals poor gainsWITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFTTO PONDER THE QUESTIO...
Uhh, My onefriend told me...
Uhh, My onefriend told me...                    MY research                        shows...
Where can we getthe proper information?
Where can we getthe proper information?
Where can we getthe proper information?                   Scientific                   literature...
Where can we getthe proper information?                   Scientific                   literature...                   AND...
Studies on Optimal Protein Intake  1988 Walberg et al.        0.73g/Lb was sufficient to maintain        positive nitrogen...
Studies on Optimal Protein Intake  1988   Walberg et al.         0.73g/Lb was sufficient to         maintain positive nitr...
Studies on Optimal Protein Intake  1988   Walberg et al.                        1992   Lemon et al.         0.73g/Lb was s...
Studies on Optimal Protein Intake  1988   Walberg et al.                        1992   Lemon et al.         0.73g/Lb was s...
Studies on Optimal Protein Intake  1988   Walberg et al.                        1992   Lemon et al.                       ...
Studies on Optimal Protein Intake  1.80g/kg                OR  0.82g/lb  IS THE UPPER LIMIT AT WHICH PROTEIN INTAKE BENEFI...
Studies on Optimal Protein Intake                                                  MUSCLE PROTEIN SYNTHETIC RATE  1.80g/kg...
Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.”
Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders
Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders     trainin...
Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders     trainin...
Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders     trainin...
Protein intake:Elite bodybuildersvs. Novices
Protein intake:Elite bodybuildersvs. NovicesTarnopolsky et al. (1988)Studied elite bodybuilders and found that less protei...
Protein intake:Elite bodybuildersvs. Novices                                                           NOVICETarnopolsky e...
Elite bodybuilders buildless muscle
Elite bodybuilders buildless muscleTHE MORE ADVANCED YOU ARE,the less protein synthesis increases after training.AS YOU BE...
Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to...
Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to...
Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to...
The ORIGIN of the 1g/lb Myth People copy the dietary     practices of pro bodybuilders on steroids.
The ORIGIN of the 1g/lb Myth People copy the dietary     People base their opinions     practices of pro           on flaw...
The ORIGIN of the 1g/lb Myth People copy the dietary     People base their opinions   It is assumed that     practices of ...
The ORIGIN of the 1g/lb Myth                                                                                       $ Peopl...
The ORIGIN of the 1g/lb Myth                                                                                       $      ...
Exceeding therecommendeddaily proteinintake
Exceeding therecommendeddaily proteinintakeExcess protein willsimply be used as energy
Conclusions1   There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.0.822 ...
Conclusions1   There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.0.822 ...
Thanks tomenno henselmans@MennoHenselmansmennohenselmans.comfor more information view menno’s articleh"p://mennohenselmans...
Protein intake: the 1g/lb myth.
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Protein intake: the 1g/lb myth.

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  • You break the 1g/lb protein myth by saying 0.82g/lb protein? For a person weighing 200lb, this is 164g protein per day - nearly a kilogram of chicken breast, so to build muscle you need a large quantity of protein per day. What's changed?
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  • 0.82G/pound of lean body mass?
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  • 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.
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  • 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.
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Transcript of "Protein intake: the 1g/lb myth."

  1. 1. HOW MUCHPROTEINDO BODYBUILDERSREALLY NEED?THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
  2. 2. Amongst other thingsMuscle growth requiresoptimal protein intake WEIGHT TRAINING • Exercise Selection • Volume • Technique
  3. 3. Amongst other thingsMuscle growth requiresoptimal protein intake + WEIGHT TRAINING BALANCED DIET • Exercise Selection • High in protein • Volume • Technique
  4. 4. Amongst other thingsMuscle growth requiresoptimal protein intake + + WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  5. 5. Amongst other thingsMuscle growth requiresoptimal protein intake + + = WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  6. 6. But how muchproteindo bodybuildersreally need?
  7. 7. Bodybuilding websites recommend1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
  8. 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. 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. 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. 11. Confusion & lackof informationequals poor gains
  12. 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. 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. 14. Uhh, My onefriend told me...
  15. 15. Uhh, My onefriend told me... MY research shows...
  16. 16. Where can we getthe proper information?
  17. 17. Where can we getthe proper information?
  18. 18. Where can we getthe proper information? Scientific literature...
  19. 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. 20. Studies on Optimal Protein Intake 1988 Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance
  21. 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. 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. 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. 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. 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. 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. 27. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.”
  28. 28. Still notconvinced?“I NEED MORE THAN 0.82G/LBBECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied...Bodybuilders
  29. 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. 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. 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. 32. Protein intake:Elite bodybuildersvs. Novices
  33. 33. Protein intake:Elite bodybuildersvs. NovicesTarnopolsky et al. (1988)Studied elite bodybuilders and found that less proteinwas needed than for novice bodybuilders.
  34. 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. 35. Elite bodybuilders buildless muscle
  36. 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. 37. Cutting for competitionsWalberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lbwas sufficient to maintain lean body mass.
  38. 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. 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. 40. The ORIGIN of the 1g/lb Myth People copy the dietary practices of pro bodybuilders on steroids.
  41. 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. 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. 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. 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. 45. Exceeding therecommendeddaily proteinintake
  46. 46. Exceeding therecommendeddaily proteinintakeExcess protein willsimply be used as energy
  47. 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. 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. 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
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