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
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?
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)
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.
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.
