How much protein? Finally the answer you were waiting for!

Unless you have spent the last ten years on an oil rig, you must have heard about proteins and how they are often associated with athletes and especially bodybuilders. Hence the very famous “Are you taking prots? "
So to get this over with: YES, you take the prot (Eine) s, like everyone else, since there are necessarily in your diet!
“Yes, but I'm talking about the protein powder there”. A little update is required. Protein powder is usually obtained from milk (but can also be of plant origin) and is similar to what you find in the rest of your diet. The first component of baby milk is demineralized whey, more commonly known as “whey”, which is the same basic substance that makes up the well-known “prots” in the bodybuilding world.

Small remedial course for those who need it: proteins are molecules made up of a chain of amino acids. They are essential for the proper functioning of our body because they provide most of the cellular functions. They cannot be produced by the body, so it is important to consume them through our diet. They can be of animal origin (meat, fish, eggs) or vegetable (legumes, cereals, vegetables, fruits).

What particularly interests us in our case is that muscles develop through protein synthesis. Despite what the pharmaceutical companies or the dietary supplement industry may have you believe, there is no magic formula that will replace the basic science of protein synthesis.

The real problem is, if you're weight training, you're probably consuming too much protein!

This article is based on "The Myth of 1g / lb: optimal protein intake for Bodybuilders" published on the excellent site of Menno Henselmans which I highly recommend!

What does the research say?

Contrary to what some might have you believe, there are few topics we have as much research available on as protein (aside from maybe creatine).
Research concerning proteins is applied to a very wide range: bodybuilders, powerlifters, soldiers, novices, weightlifters or just athletes in general. They are based on many more or less reliable measurement techniques: nitrogen balance *, protein balance, renewal of proteins in the body, expression of anabolic genes, strength, body composition, or still the production of anabolic hormones.

In this article we will talk in terms of grams of protein per pound of body weight per day (we will simplify by g / kg).
All of the research below controlled energy intake, either based on individual needs or by setting energy intake to be equal under all experimental conditions. The amount of protein ingested was therefore the only variable from one group to another.

Here is the report of the various researches:

• Tarnopolsky et al. (1992)

No significant difference observed in protein synthesis or lean body mass indices in athletes who consumed 1.40 g / kg or 2.40 g / kg over a 2 week period. Protein oxidation increased in the high protein group, indicating overconsumption of the nutrient.

• Walberg et al. (1988)

This research shows us that 1.6 g / kg was sufficient to maintain a positive nitrogen balance in dry weightlifters over a period of 7 days. In other words, their body was not consuming all the available proteins.

• Tarnopolsky et al. (1988)

Found that only 0.8 g / kg was needed to maintain a positive nitrogen balance in experienced bodybuilders (more than 5 years of experience, possible previous use of anabolic androgenic steroids) over a period of 10 days. 1.05 g / kg was enough to maintain their lean body mass over a 2 week period. According to the authors, 1.2 g / kg would be sufficient for bodybuilders.

• Lemon et al. (1992)

No difference observed in terms of muscle mass or strength gains in beginner bodybuilders consuming 1.35 g / kg or 2.6 g / kg over a period of 4 weeks. Based on data from the nitrogen balance, the authors recommended an intake of 1.6 g / kg daily.

• Hoffman et al. (2006)

No difference in body composition, strength level or resting hormone concentrations in strength athletes consuming either 1.6 g / kg or more than 2 g / kg over a 3 month period.

More than twenty other studies have failed to show an advantage in consuming more than 1.6 g / kg per day. There are some older nitrogen balance studies that suggest higher protein intakes may be beneficial. However, these studies are questionable from a methodological point of view: the measurement of the nitrogen balanceis a very unreliable method of controlling changes in lean mass, especially when large amounts of protein are consumed. I only included here the studies which also controlled the level of perspiration of the subjects or their level of adaptation to their new diet. Otherwise I do not consider this research admissible. A sudden change in protein intake can cause a negative nitrogen balance for 2 weeks, even if the intake of protein and calories is sufficient.

You probably don't need to make yourself a protein shaker every 3 hours

Based on this research, numerous studies have concluded that 1.8 g / kg is the upper limit at which protein intake benefits body composition ( Phillips & Van Loon, 2011 ). This recommendation often includes a 95% confidence interval with a double margin of error, meaning they took the highest average intake at which benefits were still seen, and then added two standard deviations at that level. to ensure that any additional protein intake was taken into account. Thus, consuming 2 g / kg “to be sure” does not make sense, insofar as this threshold of 1.8 g / kg already includes this margin of precaution.

The diagram below summarizes the scientific literature on the subject. As you can see, 1.8g / kg is the point at which taking extra protein stops providing any benefit.

The reasons why you think you need more protein:

• "Ok, but I train more than these people!" "

If you think you have an extra protein requirement because you train more than these athletes, note that research by Lemon et al. (1992) looked at bodybuilders training 1.5 hours per day, 6 times per week, and their conclusion was that 1.6 g / kg was the maximum intake observed with a beneficial impact on muscle gain.

• "Okay, but I am a confirmed practitioner, unlike the subjects of this research!" "

In fact, research ( Tarnopolsky et al. (1988) / Rennie & Tipton, 2000 / Hartman, Moore & Phillips, 2006 / Moore et al. 2007)) shows that the more experience you have (measured by years of training ) and the less protein you need to build muscle.

First, in any person there is a constant competition between protein synthesis and breakdown. A bodybuilding type training, leads to a degradation of proteins as well as an increase in the synthesis of these, with an advantage for the synthesis. The more you progress, the more efficient your body becomes at reducing the muscle breakdown that results from training. Since there is now less protein to replenish, this increase in nitrogen retention means that less protein is needed for optimal muscle growth. Likewise, women generally have a lower need since they break down less protein when they train.

Then, the more you are experienced , the less protein synthesis is important after your workout. As your muscle mass increases and you get closer to your genetic limit, your body will build less muscle after your workout. It makes sense: the slower you build muscle, the less protein you need for optimal muscle growth. It wouldn't make sense for your body to need more protein to produce less muscle, especially considering that the body is becoming more efficient at metabolizing protein.

• “Yes, but proteins are filling! "

This is partly true to a point: go beyond that level and the body adapts. The feeling of satiety then disappears. Those who have taken their diet to the extreme (Competitions / photoshoot) will tell you: we are still hungry. It is better to invest in vegetables, which are much more filling due to their low natural caloric density.

• "Yes, but if I'm dry I need more, right?" "

It is often accepted that these values ​​are practiced for a period of mass gain (ie muscle gain) or weight maintenance, but that a period of "dryness" (ie loss of fat) requires a higher protein intake. in order to avoid loss of muscle mass. Yet Walberg et al. (1988) , who observed in their study of dry bodybuilders, concluded that 1.6 g / kg was sufficient to maintain lean mass during the dry period.

For those who are still skeptical, Pikosky et al. in 2008 observed two groups of endurance athletes:

• Group A: protein intake 0.9 g / kg
• Group B: protein intake 1.8 g / kg

In addition to their daily training, these 2 groups were required to have a calorie deficit of 1000 kcal per day. Between the calorie deficit and the drastic increase in their training volume, I think we can clearly speak of a catabolic state. However, unlike group A where the nitrogen balance fell significantly, the intake of 1.8 g / kg in the other group (B) completely protected the subjects from the loss of muscle mass. Their nitrogen balance as well as the balance between degradation and protein synthesis have remained unchanged!

In addition, the principle of protein sparing (ie “protein sparring”) by carbohydrates and lipids is negligible (McCargar et al. 1989; Millward, 1989). Only proteins spare proteins. The idea of ​​'protein sparing' probably stems from a misinterpretation of the nitrogen balance literature, which showed greater loss of lean mass when the total calorie deficit increased. A simple explanation for this finding: the more total mass you lose, the more lean mass you lose. Simply.

In conclusion, there is no empirically justified reason to think that we need more than 1.8 g / kg of protein per day, during a dry season.
Potentially one would think that the body is able to use more protein during periods of mass gain, because it produces more muscle and also ingests a lot of other nutrients that could allow it to. use extra protein.

The only people who could potentially benefit from an intake above 1.8g / kg are people with unusually high anabolic hormone levels (see “The Case of Anabolic Androgenic Steroids” below).
It is likely that in a growing teenager who reaches a peak in testosterone production, their growth hormone levels as well as unusually high testosterone levels could increase these protein requirements, although there is no such thing as a study that goes in this direction.
Rare individuals with genetics particularly conducive to muscle building could also be affected, but unless your father is a silverback gorilla, you are unlikely to be any different from us humans in this regard.

The case of anabolic androgenic steroids (AAS)

The only people who could potentially benefit from an extra protein intake are probably people using anabolic androgenic steroids (AAS). Unfortunately, there is no research available at this level because it is very complicated to conduct studies within the framework of PAC.

On its own, AAS decreases your protein requirement but increases your body's nitrogen retention. The result: your body's protein metabolism is much more efficient. However, this decrease in the rate of protein degradation is largely offset by a sharp increase in protein synthesis. In this case it is understandable to increase the protein intake in relation to the increased rate of muscle growth caused by these substances.

Personally, I will recommend increasing protein intake in this situation.
It is quite possible to calculate an optimal intake according to the individual and his “supplementation” but I will not go into details here.

Why is everyone saying you need more in bodybuilding?

Officially, in France, the recommended nutritional intake of protein has been established at 0.83 g / kg / day for a healthy sedentary adult. Sometimes more for endurance and strength athletes. However, in the fitness and bodybuilding industry it is common to see recommendations ranging from 2g / kg / day to 3g / kg / day ...
So what is it that drives everyone to consume so much protein (generally? 2-2.5 g / kg / day)? Other than the fact that there usually doesn't need to be a valid reason for people to believe in an urban legend and unfortunately the fitness world is full of them !!

Here are some possible explanations:

• People reproduce the diets of professional bodybuilders who consume androgens (ie steroids) which allow them to assimilate much more protein than average.
• People rely on nitrogen balance studies dating back to when the Earth was still flat (yes, it's round!)
• “The more, the better!” There are so many studies that demonstrate the benefits of protein, it's hard not to think that more is needed.
• Supplements sellers have a clear financial interest in tricking you into believing that you need more protein. There are also some studies sponsored by manufacturers that show that consuming more protein has totally miraculous effects (Example: studies by PJ Cribb and Hayes)

The dietary supplement industry clearly has an interest in making you believe that you need more protein than you need.

If I eat more protein, is it wrong?

No. However, there are several negative points:

• In terms of your testosterone: the higher the Protein / Carbohydrate ratio, the less testosterone you will produce! For any natural athlete it is therefore preferable to optimize this aspect of the diet.
• It's expensive ! Protein is the most expensive macro-nutrient (eg meat, fish, etc.), except perhaps if you are a vegan. So you might as well reduce them if you pay attention to your expenses.
• Not all of the calories you invest in protein will be invested in other macro nutrients, and they are just as important. As such, an optimal intake of lipids is essential for the support of your hormonal and nervous system as well as for the walls of your cells (more on this point in a future article). Carbohydrates are the primary source of energy for your body (excluding ketosis).
• It will be necessary to pay attention to the acidifying aspect of an overconsumption of proteins: reduced muscle growth / increased risk of tendonitis.

Conclusion:

There is nothing inherently bad or unhealthy about consuming more protein than your body can use to build muscle. The excess will simply be used for energy. However, protein sources tend to be more expensive than other energy sources (fat, carbohydrates) and in terms of health, variety is more favorable than monotony. Thus, food preferences are the only reasons that can justify an overconsumption of protein.

Summary of this article in a few lines:

• There is normally no point in consuming more than 1.8g / kg of protein per day, either to maintain or build muscle in a natural athlete. This threshold already includes a safety margin, since most studies show no interest in exceeding 1.4 g / kg / day.
  
• The optimal protein intake needed decreases with experience, as your body will be able to break down less muscle after a workout. It will therefore need less protein to rebuild the muscle that has been degraded.

This article in 7 words: Consume 1.8g / kg of protein every day.

Related research and references:

1. The Myth of 1g / lb: optimal protein intake for Bodybuilders" / bayesianbodybuilding.com
2. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation (Eric R Helms et al.)

Bonus:

A more in-depth reading of the literature on optimal protein intake in a low calorie diet was made by Menno Henselmans on his site, through this article which reviews the research carried out by Eric Helms on protein intake in times of calorie deficit. .

* 1: The nitrogen balance
The basic equation of the nitrogen balance is as follows:
balance = nitrogen supply - (urinary nitrogen + faecal nitrogen + other nitrogen losses (sweat, desquamation, skin appendages, etc.))