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Protein Myths By Will Brink, author of:
Protein Muscle Building
Nutrition
http://www.musclebuildingnutrition.com
Muscle Gaining Diet, Training Routines by Charles Poliquin & Bodybuilding
Supplement Review
Diet Supplements Revealed
http://www.aboutsupplements.com
Real World Fat Loss Diet & Weight Loss Supplement Review
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
http://www.musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain lean muscle
Diet Supplements Revealed
http://www.aboutsupplements.com
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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