By Will Brink,
author of:
Muscle
Building Nutrition
http://musclebuildingnutrition.com
Muscle Gaining Diet, Training Routines by Charles Poliquin &
Bodybuilding Supplement Review
Diet
Supplements Revealed
http://aboutsupplements.com
Real World Fat Loss Diet & Weight Loss Supplement Review
"Nutritional
Myths that Just Won't Die: Protein!"
When it comes
to the topic of sports nutrition there are many myths and fallacies
that float around like some specter in the shadows. They pop up
when you least expect them and throw a monkey wrench into the
best laid plans of the hard training athlete trying to make some
headway. Of all the myths that surface from time to time, the
protein myth seems to be the most deep rooted and pervasive. It
just won't go away. The problem is, exactly who, or which group,
is perpetuating the "myth" cant be easily identified.
You see, the conservative nutritional/medical community thinks
it is the bodybuilders who perpetuate the myth that athletes need
more protein and we of the bodybuilding community think it is
them (the mainstream nutritional community) that is perpetuating
the myth that athletes don't need additional protein! Who is right?
The conservative
medical/nutritional community is an odd group. They make up the
rules as they go along and maintain what I refer to as the "nutritional
double standard." If for example you speak about taking in
additional vitamin C to possibly prevent cancer, heart disease,
colds, and other afflictions, they will come back with "there
is still not enough data to support the use of vitamin C as a
preventative measure for these diseases," when in fact there
are literary hundreds of studies showing the many benefits of
this vitamin for the prevention and treatment of said diseases.
And of course,
if you tell them you are on a high protein diet because you are
an athlete they will tell you, "oh you don't want to do that,
you don't need it and it will lead to kidney disease" without
a single decent study to back up their claim! You see they too
are susceptible to the skulking myth specter that spreads lies
and confusion. In this article I want to address once and for
all (hopefully) the protein myth as it applies to what the average
person is told when they tell their doctor or some anemic "all
you need are the RDAs" spouting nutritionist that he or she
is following a high protein diet.
Myth
#1 "Athletes don't need extra protein"
I figured
we should start this myth destroying article off with the most
annoying myth first. Lord, when will this one go away? Now the
average reader person is probably thinking "who in the world
still believes that ridiculous statement?" The answer is
a great deal of people, even well educated medical professionals
and scientists who should know better, still believe this to be
true. Don't forget, the high carb, low fat, low protein diet recommendations
are alive and well with the average nutritionist, doctor, and
of course the "don't confuse us with the facts" media
following close behind.
For the past
half century or so scientists using crude methods and poor study
design with sedentary people have held firm to the belief that
bodybuilders, strength athletes of various types, runners, and
other highly active people did not require any more protein than
Mr. Potato Head.....err, I mean the average couch potato. However,
In the past few decades researchers using better study designs
and methods with real live athletes have come to a different conclusion
altogether, a conclusion hard training bodybuilders have known
for years. The fact that active people do indeed require far more
protein than the RDA to keep from losing hard earned muscle tissue
when dieting or increasing muscle tissue during the off season.
In a recent
review paper on the subject one of the top researchers in the
field (Dr. Peter Lemon) states "...These data suggest that
the RDA for those engaged in regular endurance exercise should
be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175%
of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of
body mass per day (212%-225% of the current RDA) for strength
exercisers."
Another group
of researchers in the field of protein metabolism have come to
similar conclusions repeatedly. They found that strength training
athletes eating approximately the RDA/RNI for protein showed a
decreased whole body protein synthesis (losing muscle jack!) on
a protein intake of 0.86 grams per kilogram of bodyweight. They
came to an almost identical conclusion as that of Dr. Lemon in
recommending at least 1.76g per kilogram of bodyweight per day
for strength training athletes for staying in positive nitrogen
balance/increases in whole body protein synthesis.
This same
group found in later research that endurance athletes also need
far more protein than the RDA/RNI and that men catabolize (break
down) more protein than women during endurance exercise.
They concluded
"In summary, protein requirements for athletes performing
strength training are greater than sedentary individuals and are
above the current Canadian and US recommended daily protein intake
requirements for young healthy males." All I can say to that
is, no sh%# Sherlock?!
Now my intention
of presenting the above quotes from the current research is not
necessarily to convince the average athlete that they need more
protein than Joe shmoe couch potato, but rather to bring to the
readers attention some of the figures presented by this current
research. How does this information relate to the eating habits
of the average athlete and the advice that has been found in the
lay bodybuilding literature years before this research ever existed?
With some variation, the most common advice on protein intakes
that could be-and can be- found in the bodybuilding magazines
by the various writers, coaches, bodybuilders, etc., is one gram
of protein per pound of body weight per day.
So for a 200
pound guy that would be 200 grams of protein per day. No sweat.
So how does this advice fair with the above current research findings?
Well let's see. Being scientists like to work in kilograms (don't
ask me why) we have to do some converting. A kilogram weighs 2.2lbs.
So, 200 divided by 2.2 gives us 90.9. Multiply that times 1.8
(the high end of Dr. Lemon's research) and you get 163.6 grams
of protein per day. What about the nutritionists, doctors, and
others who call(ed) us "protein pushers" all the while
recommending the RDA as being adequate for athletes?
Lets see.
The current RDA is 0.8 grams of protein per kilogram of bodyweight:
200 divided by 2.2 x 0.8 = 73 grams of protein per day for a 200lb
person. So who was closer, the bodybuilders or the arm chair scientists?
Well lets see! 200g (what bodybuilders have recommended for a
200lb athlete) - 163g ( the high end of the current research recommendations
for a 200lb person) = 37 grams (the difference between what bodybuilders
think they should eat and the current research).
How do the
RDA pushers fair? Hey, if they get to call us "protein pushers"
than we get to call them "RDA pushers!" Anyway, 163g
- 73g = (drum role) 90 grams! So it would appear that the bodybuilding
community has been a great deal more accurate about the protein
needs of strength athletes than the average nutritionist and I
don't think this comes as any surprise to any of us. So should
the average bodybuilder reduce his protein intake a bit from this
data? No, and I will explain why. As with vitamins and other nutrients,
you identify what looks to be the precise amount of the compound
needed for the effect you want (in this case positive nitrogen
balance, increased protein synthesis, etc) and add a margin of
safety to account for the biochemical individuality of different
people, the fact that there are low grade protein sources the
person might be eating, and other variables.
So the current
recommendation by the majority of bodybuilders, writers, coaches,
and others of one gram per pound of bodyweight does a good job
of taking into account the current research and adding a margin
of safety. One things for sure, a little too much protein is far
less detrimental to the athletes goal(s) of increasing muscle
mass than too little protein, and this makes the RDA pushers advice
just that much more.... moronic, for lack of a better word.
There are
a few other points I think are important to look at when we recommend
additional protein in the diet of athletes, especially strength
training athletes. In the off season, the strength training athletes
needs not only adequate protein but adequate calories. Assuming
our friend (the 200lb bodybuilder) wants to eat approximately
3500 calories a day, how is he supposed to split his calories
up? Again, this is where the bodybuilding community and the conservative
nutritional/medical community are going to have a parting of the
ways... again. The conservative types would say "that's an
easy one, just tell the bodybuilder he should make up the majority
of his calories from carbohydrates."
Now lets assume
the bodybuilder does not want to eat so many carbs. Now the high
carb issue is an entirely different fight and article, so I am
just not going to go into great depth on the topic here. Suffice
it to say, anyone who regularly reads articles, books, etc, >from
people such as Dan Duchaine, Dr. Mauro Dipasquale, Barry Sears
PhD, Udo Erasmus PhD, yours truly, and others know why the high
carb diet bites the big one for losing fat and gaining muscle
(In fact, there is recent research that suggests that carbohydrate
restriction, not calorie restriction per se, is what's responsible
for mobilizing fat stores). So for arguments sake and lack of
space, let's just assume our 200lb bodybuilder friend does not
want to eat a high carb diet for his own reasons, whatever they
may be.
What else
can he eat? He is only left with fat and protein. If he splits
up his diet into say 30% protein, 30 % fat, and 40% carbs, he
will be eating 1050 calories as protein (3500x30% = 1050) and
262.5g of protein a day (1050 divided by 4 = 262.5). So what we
have is an amount (262.5g) that meets the current research, has
an added margin of safety, and an added component for energy/calorie
needs of people who don't want to follow a high carb diet, hich
is a large percentage of the bodybuilding/strength training community.
here are other reasons for a high protein intake such as hormonal
effects (i.e. effects on IGF-1, GH, thyroid ), thermic effects,
etc., but I think I have made the appropriate point. So is there
a time when the bodybuilder might want to go even higher in his
percent of calories >from protein than 30%? Sure, when he is
dieting.
It is well
established that carbs are "protein sparing" and so
more protein is required as percent of calories when one reduces
calories. Also, dieting is a time that preserving lean mass (muscle)
is at a premium. Finally, as calories decrease the quality and
quantity of protein in the diet is the most important variable
for maintaining muscle tissue (as it applies to nutritional factors),
and of course protein is the least likely nutrient to be converted
to bodyfat. In my view, the above information bodes well for the
high protein diet. If you tell the average RDA pusher you are
eating 40% protein while on a diet, they will tell you that 40%
is far too much protein. But is it? Say our 200lb friend has reduced
his calories to 2000 in attempt to reduce his bodyfat for a competition,
summer time at the beach, or what ever. Lets do the math. 40%
x 2000 = 800 calories from protein or 200g (800 divided by 4).
So as you can see, he is actually eating less protein per day
than in the off season but is still in the range of the current
research with the margin of safety/current bodybuilding recommendations
intact.
Bottom line?
High protein diets are far better for reducing bodyfat, increasing
muscle mass, and helping the hard training bodybuilder achieve
his (or her!) goals, and it is obvious that endurance athletes
will also benefit from diets higher in protein than the worthless
and outdated RDAs.
Myth
#2 "High protein diets are bad for you"
So the average
person reads the above information on the protein needs and benefits
of a high protein diet but remembers in the back of their mind
another myth about high protein intakes. "I thought high
protein diets are bad for the kidneys and will give you osteoporosis!
" they exclaim with conviction and indignation. So what are
the medical facts behind these claims and why do so many people,
including some medical professionals and nutritionists, still
believe it?
For starters,
the negative health claims of the high protein diet on kidney
function is based on information gathered from people who have
preexisting kidney problems. You see one of the jobs of the kidneys
is the excretion of urea (generally a non toxic compound) that
is formed from ammonia (a very toxic compound) which comes from
the protein in our diets. People with serious kidney problems
have trouble excreting the urea placing more stress on the kidneys
and so the logic goes that a high protein diet must be hard on
the kidneys for healthy athletes also.
Now for the
medical and scientific facts. There is not a single scientific
study published in a reputable peer - reviewed journal using healthy
adults with normal kidney function that has shown any kidney dysfunction
what so ever from a high protein diet. Not one of the studies
done with healthy athletes that I mentioned above, or other research
I have read, has shown any kidney abnormalities at all. Furthermore,
animals studies done using high protein diets also fail to show
any kidney dysfunction in healthy animals.
Now don't
forget, in the real world, where millions of athletes have been
following high protein diets for decades, there has never been
a case of kidney failure in a healthy athlete that was determined
to have been caused solely by a high protein diet. If the high
protein diet was indeed putting undo stress on our kidneys, we
would have seen many cases of kidney abnormalities, but we don't
nor will we. From a personal perspective as a trainer for many
top athletes from various sports, I have known bodybuilders eating
considerably more than the above research recommends (above 600
grams a day) who showed no kidney dysfunction or kidney problems
and I personally read the damn blood tests! Bottom line? 1-1.5
grams or protein per pound of bodyweight will have absolutely
no ill effects on the kidney function of a healthy athlete, period.
Now of course too much of anything can be harmful and I suppose
it's possible a healthy person could eat enough protein over a
long enough period of time to effect kidney function, but it is
very unlikely and has yet to be shown in the scientific literature
in healthy athletes.
So what about
the osteoporosis claim? That's a bit more complicated but the
conclusion is the same. The pathology of osteoporosis involves
a combination of many risk factors and physiological variables
such as macro nutrient intakes (carbs, proteins, fats), micro
nutrient intakes (vitamins, minerals, etc), hormonal profiles,
lack of exercise, gender, family history, and a few others. The
theory is that high protein intakes raise the acidity of the blood
and the body must use minerals from bone stores to "buffer"
the blood and bring the blood acidity down, thus depleting one's
bones of minerals. Even if there was a clear link between a high
protein diet and osteoporosis in all populations (and there is
not) athletes have few of the above risk factors as they tend
to get plenty of exercise, calories, minerals, vitamins, and have
positive hormonal profiles. Fact of the matter is, studies have
shown athletes to have denser bones than sedentary people, there
are millions of athletes who follow high protein diets without
any signs of premature bone loss, and we don't have ex athletes
who are now older with higher rates of osteoporosis.
In fact, one
recent study showed women receiving extra protein from a protein
supplement had increased bone density over a group not getting
the extra protein! The researchers theorized this was due to an
increase in IGF-1 levels which are known to be involved in bone
growth. Would I recommend a super high protein diet to some sedentary
post menopausal woman? Probably not, but we are not talking about
her, we are talking about athletes. Bottom line? A high protein
diet does not lead to osteoporosis in healthy athletes with very
few risk factors for this affliction, especially in the ranges
of protein intake that have been discussed throughout this article.
Myth
#3 "All proteins are created equal"
How many times
have you heard or read this ridiculous statement? Yes, in a sedentary
couch potato who does not care that his butt is the same shape
as the cushion he is sitting on, protein quality is of little
concern. However, research has shown repeatedly that different
proteins have various functional properties that athletes can
take advantage of. For example, whey protein concentrate (WPC)
has been shown to improve immunity to a variety of challenges
and intense exercise has been shown to compromise certain parts
of the immune response. WPC is also exceptionally high in the
branch chain amino acids which are the amino acids that are oxidized
during exercise and have been found to have many benefits to athletes.
We also know soy has many uses for athletes, and this is covered
in full on the Brinkzone site in another article.
Anyway, I
could go on all day about the various functional properties of
different proteins but there is no need. The fact is that science
is rapidly discovering that proteins with different amino acid
ratios (and various constituents found within the various protein
foods) have very different effects on the human body and it is
these functional properties that bodybuilders and other athletes
can use to their advantage. Bottom line? Let the people who believe
that all proteins are created equal continue to eat their low
grade proteins and get nowhere while you laugh all the way to
a muscular, healthy, low fat body!
Conclusion
Over the years
the above myths have been floating around for so long they have
just been accepted as true, even though there is little to no
research to prove it and a whole bunch of research that disproves
it! I hope this article has been helpful in clearing up some of
the confusion for people over the myths surrounding protein and
athletes. Of course now I still have to address even tougher myths
such as "all fats make you fat and are bad for you,"
"supplements are a waste of time," and my personal favorite,
"a calorie is a calorie." The next time someone gives
you a hard time about your high protein intake, copy the latest
study on the topic and give it to em. If that does not work, role
up the largest bodybuilding magazine you can find and hit hem
over the head with it!
About
the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer
for various health/fitness, medical, and bodybuilding publications.
His articles relating to nutrition, supplements, weight loss,
exercise and medicine can be found in such publications as Lets
Live, Muscle Media 2000, MuscleMag International, The Life Extension
Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only,
Body International, Power, Oxygen, Penthouse, Women’s World
and The Townsend Letter For Doctors. He is the author of Priming
The Anabolic Environment and Weight Loss Nutrients Revealed. He
is the Consulting Sports Nutrition Editor and a monthly columnist
for Physical magazine and an Editor at Large for Power magazine.
Will graduated from Harvard University with a concentration in
the natural sciences, and is a consultant to major supplement,
dairy, and pharmaceutical companies.
He has been
co author of several studies relating to sports nutrition and
health found in peer reviewed academic journals, as well as having
commentary published in JAMA. He runs the highly popular web site
BrinkZone.com which is strategically positioned to fulfill the
needs and interests of people with diverse backgrounds and knowledge.
The BrinkZone site has a following with many sports nutrition
enthusiasts, athletes, fitness professionals, scientists, medical
doctors, nutritionists, and interested lay people. William has
been invited to lecture on the benefits of weight training and
nutrition at conventions and symposiums around the U.S. and Canada,
and has appeared on numerous radio and television programs.
William has
worked with athletes ranging from professional bodybuilders, golfers,
fitness contestants, to police and military personnel.
See
Will's ebooks online here:
Muscle
Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean
muscle
Diet
Supplements Revealed
A review of diet supplements and guide to eating for maximum fat
loss
He can be contacted at: PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com
Article
References
1 Lemon, PW, "Is increased dietary protein necessary or beneficial
for individuals with a physically active life style?" Nutr.
Rev. 54:S169-175, 1996.
2 Lemon, PW, "Do athletes need more dietary protein and amino
acids?" International J. Sports Nutri. S39-61, 1995.
3 Tarnopolsky, MA, "Evaluation of protein requirements for
trained strength athletes." J. Applied. Phys. 73(5): 1986-1995,
1992
4 Phillips, SM, "Gender differences in leucine kinetics and
nitrogen balance in endurance athletes." J. Applied Phys. 75(5):
2134-2141, 1993.
5 Tarnopolsky, MA, 1992.
6 Carroll, RM, "Effects of energy compared with carbohydrate
restriction on the lipolytic response to epinephrine." Am.
J. Clin. Nutri. 62:757-760, 1996.
7 Bounus, G., Gold, P. "The biological activity of undenatured
whey proteins: role of glutathione." Clin. Invest. Med. 14:4,
296-309, 1991
8 Bounus, G. "Dietary whey protein inhibits the development
of dimethylhydrazine induced malignancy." Clin. Invest. Med.
12: 213-217, 1988
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