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HOW MUCH

PROTEIN
DO BODYBUILDERS
REALLY NEED?
THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
Amongst other things
Muscle growth requires
optimal protein intake

  WEIGHT TRAINING
 • Exercise Selection
 • Volume
 • Technique
Amongst other things
Muscle growth requires
optimal protein intake
                        +

  WEIGHT TRAINING           BALANCED DIET
 • Exercise Selection       • High in protein
 • Volume
 • Technique
Amongst other things
Muscle growth requires
optimal protein intake
                        +                       +

  WEIGHT TRAINING           BALANCED DIET                 REST
 • Exercise Selection       • High in protein       • Approximately 8hrs
 • Volume
 • Technique
Amongst other things
Muscle growth requires
optimal protein intake
                        +                       +                          =

  WEIGHT TRAINING           BALANCED DIET                 REST
 • Exercise Selection       • High in protein       • Approximately 8hrs
 • Volume
 • Technique
But how much
protein
do bodybuilders
really need?
Bodybuilding websites recommend
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
Bodybuilding websites recommend
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.


          1g
Bodybuilding websites recommend
1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.


          1g                        1.5g
Bodybuilding websites recommend
1G 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
Confusion & lack
of information
equals poor gains
Confusion & lack
of information
equals poor gains
WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT
TO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLY
NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!”
Confusion & lack
of information
equals poor gains
WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT
TO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLY
NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!”



So who is right?
Uhh, My one
friend told me...
Uhh, My one
friend told me...




                    MY research
                        shows...
Where can we get
the proper information?
Where can we get
the proper information?
Where can we get
the proper information?
                   Scientific
                   literature...
Where can we get
the 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.
Studies on Optimal Protein Intake
  1988 Walberg et al.
        0.73g/Lb was sufficient to maintain
        positive nitrogen balance
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
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
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
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
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
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)
Still not
convinced?
“I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.”
Still not
convinced?
“I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.”

 Lemon et al. (1992) Studied...




Bodybuilders
Still not
convinced?
“I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.”

 Lemon et al. (1992) Studied...




Bodybuilders     training 1.5h per day
Still not
convinced?
“I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.”

 Lemon et al. (1992) Studied...




Bodybuilders     training 1.5h per day   6 days per week
Still not
convinced?
“I NEED MORE THAN 0.82G/LB
BECAUSE I TRAIN HARD.”

 Lemon et al. (1992) Studied...




Bodybuilders     training 1.5h per day   6 days per week   0.75g/Lb optimal
Protein intake:
Elite bodybuilders
vs. Novices
Protein intake:
Elite bodybuilders
vs. Novices
Tarnopolsky et al. (1988)
Studied elite bodybuilders and found that less protein
was needed than for novice bodybuilders.
Protein intake:
Elite bodybuilders
vs. Novices                                                           NOVICE



Tarnopolsky et al. (1988)
Studied elite bodybuilders and found that less protein
was needed than for novice bodybuilders.


This finding has been replicated                           EXPERT
in several studies:
Rennie & Tipton, 2000; Hartman, Moore & Phillips,
2006; Moore et al., 2007.                                PROTEIN REQUIREMENT
Elite bodybuilders build
less muscle
Elite bodybuilders build
less muscle

THE 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.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.

Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when
eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen
balance or whole body protein turnover.
Cutting for competitions
Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb
was sufficient to maintain lean body mass.

Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when
eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen
balance or whole body protein turnover.

Therefore, you do not need more protein to preserve or gain muscle when cutting
compared to when bulking, not even during periods of drastic energy shortage.
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 flawed nitrogen
 bodybuilders on steroids.        balance studies.
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.
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.
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.
Exceeding the
recommended
daily protein
intake
Exceeding the
recommended
daily protein
intake
Excess protein will
simply be used as energy
Conclusions
1   There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.




0.82
2   There hasn’t been any recorded advantage of consuming more than 0.64g/lb.

3   Optimal protein intake decreases with training age.
Conclusions
1   There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle.




0.82
2   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.
Thanks to
menno henselmans
@MennoHenselmans
mennohenselmans.com

for more information view menno’s article
h"p://mennohenselmans.com/the-­‐myth-­‐of-­‐1glb-­‐op6mal-­‐protein-­‐intake-­‐for-­‐bodybuilders/



Stinsondesign.com | @Stinsondesign

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Protein intake: the 1g/lb myth.

  • 1. HOW MUCH PROTEIN DO BODYBUILDERS REALLY NEED? THE MYTH OF 1G PROTEIN/LB OF BODY WEIGHT
  • 2. Amongst other things Muscle growth requires optimal protein intake WEIGHT TRAINING • Exercise Selection • Volume • Technique
  • 3. Amongst other things Muscle growth requires optimal protein intake + WEIGHT TRAINING BALANCED DIET • Exercise Selection • High in protein • Volume • Technique
  • 4. Amongst other things Muscle growth requires optimal protein intake + + WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  • 5. Amongst other things Muscle growth requires optimal protein intake + + = WEIGHT TRAINING BALANCED DIET REST • Exercise Selection • High in protein • Approximately 8hrs • Volume • Technique
  • 6. But how much protein do bodybuilders really need?
  • 7. Bodybuilding websites recommend 1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G.
  • 8. Bodybuilding websites recommend 1G PROTEIN PER 1 LB OF LEAN BODY WEIGHT. MANY BLOGS AND FORUMS SAY UP TO 1.5 OR 2G. 1g
  • 9. Bodybuilding websites recommend 1G 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 recommend 1G 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 & lack of information equals poor gains
  • 12. Confusion & lack of information equals poor gains WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT TO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLY NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!”
  • 13. Confusion & lack of information equals poor gains WITH SUCH VARIETY IN OPINION THE NOVICE LIFTER IS LEFT TO PONDER THE QUESTION “HOW MUCH PROTEIN DO I REALLY NEED IN ORDER TO GAIN MUSCLE MASS EFFECTIVELY?!” So who is right?
  • 14.
  • 15. Uhh, My one friend told me...
  • 16. Uhh, My one friend told me... MY research shows...
  • 17. Where can we get the proper information?
  • 18. Where can we get the proper information?
  • 19. Where can we get the proper information? Scientific literature...
  • 20. Where can we get the 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.
  • 21. Studies on Optimal Protein Intake 1988 Walberg et al. 0.73g/Lb was sufficient to maintain positive nitrogen balance
  • 22. 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
  • 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. 0.55g/Lb sufficient for bodybuilders
  • 24. 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
  • 25. 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
  • 26. 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
  • 27. 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)
  • 28. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.”
  • 29. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders
  • 30. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day
  • 31. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day 6 days per week
  • 32. Still not convinced? “I NEED MORE THAN 0.82G/LB BECAUSE I TRAIN HARD.” Lemon et al. (1992) Studied... Bodybuilders training 1.5h per day 6 days per week 0.75g/Lb optimal
  • 34. Protein intake: Elite bodybuilders vs. Novices Tarnopolsky et al. (1988) Studied elite bodybuilders and found that less protein was needed than for novice bodybuilders.
  • 35. Protein intake: Elite bodybuilders vs. Novices NOVICE Tarnopolsky et al. (1988) Studied elite bodybuilders and found that less protein was needed than for novice bodybuilders. This finding has been replicated EXPERT in several studies: Rennie & Tipton, 2000; Hartman, Moore & Phillips, 2006; Moore et al., 2007. PROTEIN REQUIREMENT
  • 37. Elite bodybuilders build less muscle THE 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.
  • 38. Cutting for competitions Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass.
  • 39. Cutting for competitions Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass. Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen balance or whole body protein turnover.
  • 40. Cutting for competitions Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass. Pikosky et al. (2008) demonstrated that cutting at a daily 1000 calorie deficit when eating 0.82g protein per Lb of body weight has been shown not to affect nitrogen balance or whole body protein turnover. Therefore, you do not need more protein to preserve or gain muscle when cutting compared to when bulking, not even during periods of drastic energy shortage.
  • 41. The ORIGIN of the 1g/lb Myth People copy the dietary practices of pro bodybuilders on steroids.
  • 42. 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.
  • 43. 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.
  • 44. 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.
  • 45. 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.
  • 47. Exceeding the recommended daily protein intake Excess protein will simply be used as energy
  • 48. Conclusions 1 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle. 0.82 2 There hasn’t been any recorded advantage of consuming more than 0.64g/lb. 3 Optimal protein intake decreases with training age.
  • 49. Conclusions 1 There is no advantage to consuming more than 0.82g/lb of protein per day to preserve or build muscle. 0.82 2 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.
  • 50. Thanks to menno henselmans @MennoHenselmans mennohenselmans.com for more information view menno’s article h"p://mennohenselmans.com/the-­‐myth-­‐of-­‐1glb-­‐op6mal-­‐protein-­‐intake-­‐for-­‐bodybuilders/ Stinsondesign.com | @Stinsondesign