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So I have always heard the claim about protein intake. You need about one gram per pound of body weight (or lean body weight) to maintain. You add more to gain (plus higher calorie intake).
Has anyone seen an actual study to support the claim? If you have, can you post it!?
Any information would be greatly appreciated!
[QUOTE=MikeMoe89;844755591]So I have always heard the claim about protein intake. You need about one gram per pound of body weight (or lean body weight) to maintain. You add more to gain (plus higher calorie intake).
Has anyone seen an actual study to support the claim? If you have, can you post it!?
Any information would be greatly appreciated![/QUOTE]
You do not need to raise protein to gain.. On a bulk, you can even eat less protein to build muscle because the overall caloric surplus will be anabolic. High protein on a cut helps with sparing muscle, but high amounts during a bulk do not directly result in more muscle gains*
* Assuming an atleast sufficient protein intake of 1g/lb of LBM
Ya I agree with that. I am just curious because I know muscles are made of amino acids; which come from protein. But is 1 gram per pound of body weight really needed? I have just always heard this and never really seen it backed up by any evidence. It just seems like an unwrite law that I have never seen any studies that validate it.
Nitrogen balance techniques suggest that the protein requirements to attain zero nitrogen balance in those that engage in resistance training range from 1.2–2.2 grams of protein per kg of bodyweight [1-6], with the higher amount being required during caloric deficits as energy intake itself has a tremendous nitrogen sparing effect [7].
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1. [url]http://www.ncbi.nlm.nih.gov/pubmed/14971434[/url]
2. [url]http://www.ncbi.nlm.nih.gov/pubmed/15798080[/url]
3. [url]http://www.ncbi.nlm.nih.gov/pubmed/1763249[/url]
4. [url]http://www.ncbi.nlm.nih.gov/pubmed/11023001[/url]
5. [url]http://sportsci.org/jour/9901/rbk.html[/url]
6. [url]http://www.ncbi.nlm.nih.gov/pubmed/15212752[/url]
7. Millward DJ. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. Nutr. 2004;134:1588S–1596S. Full Text.
Thanks this was just what I was looking for!
[QUOTE=BBqChicken1;844789411]Nitrogen balance techniques suggest that the protein requirements to attain zero nitrogen balance in those that engage in resistance training range from 1.2–2.2 grams of protein per kg of bodyweight [1-6], with the higher amount being required during caloric deficits as energy intake itself has a tremendous nitrogen sparing effect [7].
--------------------
1. [url]http://www.ncbi.nlm.nih.gov/pubmed/14971434[/url]
2. [url]http://www.ncbi.nlm.nih.gov/pubmed/15798080[/url]
3. [url]http://www.ncbi.nlm.nih.gov/pubmed/1763249[/url]
4. [url]http://www.ncbi.nlm.nih.gov/pubmed/11023001[/url]
5. [url]http://sportsci.org/jour/9901/rbk.html[/url]
6. [url]http://www.ncbi.nlm.nih.gov/pubmed/15212752[/url]
7. Millward DJ. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. Nutr. 2004;134:1588S–1596S. Full Text.[/QUOTE]
Well done sir. Thanks for the afternoons reading material.