Is it really needed or optimal muscle growth?
Has any one got ant scientific knowledge to back it up?
Not denying the claim just i have been reading Patrick Holdfords Optimal Nutrition book which i highly reccomend. But he claims with a wealth of scientific studies to back it up; that a diet high in protein will result in rapid calcium loss which will increase the risk of osteoporosis, and will result in weak bones that are easy fractured in later life, arthritis etc.
Also has anyone seen good results on a moderate protein diet?
02-04-2009, 02:53 AM #1
Is a high protein diet really needed?
02-04-2009, 03:25 AM #2
02-04-2009, 03:38 AM #3
02-04-2009, 03:55 AM #4
02-04-2009, 04:04 AM #5
Is there any evidence stating that you need 1g per lb of bodyweight.
if the average person can maintain their bodyweight and live with optimum health on 40g - 70g a day why would someone require 200g of protein a day just to add a few pounds of muscle a month.
And there is scientific evidence backing the calcium loss theory.
Not saying i am completely against high protein intake as i am currently on a diet of 1g per lb. But the book has got me thinking.
02-04-2009, 04:07 AM #6
02-04-2009, 04:09 AM #7
No. Most literature shows you need 1g/kg, but there is no reason not to be safe and get double that amount, plus it helps to get the extra calories, and whey is cheap. Like I said, the calcium loss is way overblown. Unless you are a 60 year old woman who doesn't have any calcium in their diet, it will not effect you. Plus I guarantee you anyone supplementing protein, and taking in 250g+ per day is also taking a multivitamin and drinking milk. If the calcium loss you speak of was as rapid as it's said to be, people like the inuit (eskimos) who eat a diet based almost purely on meat, would all have osteoporosis, yet that isn't the case.
Last edited by Opies; 02-04-2009 at 04:12 AM.
02-04-2009, 04:32 AM #8
inuit (eskimos) have a high risk of osteoporosis type it in google.
Studies have shown that a high protein intake will result in calcium loss that cannot be replenished through intaking more calcium and that calcium loss in your urine increases by 50%.
02-04-2009, 11:29 AM #9
80-100 grams a day is certainly enough to meet minimal requirements but is absolutely not optimal if your goal is maximizing muscle growth.Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.
The only difference between a 'clean' and a 'dirty' food is how much of it you eat.
The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
02-04-2009, 11:40 AM #10
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from my understanding, animal protein leads to osteoporosis because humans do not have the digestive enzyme called uricase that is needed to break down uric acid that is found in all meat. so the body leeches minerals from other parts of our body (mostly bone) to help dilute the uric acid and prevent toxicity.
plant protein, on the other hand, does not contain uric acid. I have never heard of osteoporosis in a high protein plant-based diet.
02-04-2009, 01:47 PM #11
454 grams of protein = 1 lb. Muscle is 70% water. Assuming an ideal metabolism and assuming that the remaining 30% of muscle is just protein (it's actually less than 30%), adding 2 lbs of muscle a month would only require [(454*2)(.3)]/30 = 9 extra grams of protein per day.
In my opinion the "suggested protein requirements" for muscle building are ludicrously inflated! Why do you think guys in prison are able to build such incredible physiques on such a low protein intake?
Last edited by Catchol; 02-04-2009 at 01:51 PM.
02-04-2009, 04:59 PM #12
02-04-2009, 05:53 PM #13
02-04-2009, 06:55 PM #14
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02-04-2009, 07:26 PM #15
Really the amount of positive nitrogen balance needed to accumulate muscle is not that great.
It is just the turnover of amino acids can be so high. For example on a 40% protein cutting diet most if not all those amino acids are being used for either energy or turnover (but not accumulation...unless muscle is being gained)
02-05-2009, 06:04 AM #16
02-05-2009, 12:38 PM #17
02-05-2009, 02:47 PM #18
Im 5' 11'' - 6' 172 pounds around 12-13% bf at the moment i consume 180grams of protein per day.
I am planning a diet where i am only eating 130grams of protein with 60% of my 3000 a day calories coming from carbs, 20% fat and 20% protein.
This 60% - 20% - 20% ratio is what is recommended by nutrisionist's for a healthy diet; i dont see why a bodybuilder should be any different exept consume slightly more calories
Last edited by stevem77; 02-05-2009 at 02:50 PM.
02-05-2009, 02:49 PM #19
02-05-2009, 02:54 PM #20
02-05-2009, 03:45 PM #21
02-05-2009, 03:49 PM #22
02-06-2009, 12:05 AM #23
I'd say that higher protein intakes are needed when cutting, not so much when bulking.
Much easier to be in a positive nitrogen balance when overconsuming calories.
1 g/lb. is pretty much enough. Some (sane) bodybuilders go up to 1.5 grams per lb. I'd say that's about the maximum. 1 g/lb. is fine, though. Bulking is more of a battle of adding more carbs than protein. Once protein needs are met, adding calories in the form of carbs does a better job since protein has a pretty bad energy turnover ratio and extra just gets converted to glucose, anyway. If you're insulin resistant, I'd add more calories from nuts or legumes to get some fat in.The middle of the road, is tryin to find me
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02-06-2009, 11:38 PM #24
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02-07-2009, 12:48 AM #25
02-07-2009, 12:52 AM #26
02-07-2009, 01:12 PM #27
The reason that i am reducing my protein intake is because of the health benefits not because i believe it will make me fat.
02-07-2009, 01:20 PM #28
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02-07-2009, 07:55 PM #30