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.
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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 ,
Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports
Nutrition Editor and a monthly columnist for Physical magazine, Musclemag 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:
Brink's BodyBuilding Revealed
 "Bodybuilding
Revealed is a complete blue print to muscle building success. Everything you
need to know about diet & muscle building nutrition, over 50 bodybuilding
supplements reviewed, weight training routines, high intensity cardio, the
mental edge, pre made muscle building diets and an online private members forum,
diet planner, meal planner and much more. It's all in Will Brink's ultimate
guide to gaining muscle mass."
Fat
Loss Revealed
 "Fat
Loss Revealed is the ultimate fat loss manual. A complete online and offline
system used by anybody looking to attain a fantastic lean physique. A complete
fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews,
resistance workouts, and cardio , along with motivation and goal setting and a
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Christian Bodybuilding?
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