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Interesting information on protein dose.

protein exercise weights

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#1 aza

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Posted 24 December 2016 - 02:13 AM


A few articles on how much protein is required for exercise and how much can be absorbed. I was not sure whether to post this under nutrition or exercise, but oh well.

References are in the articles.

http://suppversity.b...looking-at.html

 

First off, whey protein has an absorption rate of 8-10g/h. "this fast absorption is not strongly correlated with a 'maximal protein balance,' as incorrectly interpreted by fitness enthusiasts, athletes, and bodybuilders. Using the findings of amino acid absorption rates (using leucine balance as a measurable endpoint for protein balance), a maximal amino acid intake measured by the inhibition of proteolysis and increase in postprandial protein gain, may only be ~ 6 to 7 g/h (as described by RPT-WP, and casein), which corresponds to a maximal protein intake of 144 to 168 g/d." I imagine those numbers would only be accurate for someone who takes nothing but whey protein though, "As protein absorption of real foods is approximately 1 to 4 g/h". If that is accurate then there wouldn't be much point to eating past 96g protein a day. Unless exercise and a healthy lifestyle can augment it a bit.

 

http://bayesianbodyb...r-bodybuilders/

A few of the study overviews mentioned.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb

 Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

 

1.8g/kg is suggested as enough for cutting based on endurance athletes running a 1000 cal deficit.

In the end the author recommends 1.8g/kg, although that is marked up and there seem to be minimal benefits to eating more then 1.65g/kg. To top that off, elite bodybuilders seem have lower requirements.

 

Interesting discussion here arguing for a lower vs higher protein intake http://bayesianbodyb...-helms-protein/

 


Edited by aza, 24 December 2016 - 02:27 AM.

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