elite bodybuilders have different condition compare to other resistance athletes. they have more muscle, they lift more heavy weight. they use the various training system for more stimulation and damage of muscle fiber. so I thinks some recommended protein intake in some research does not appropriate for elite bodybuilders. what's your idea ? how much protein need for bodybuilders in each meal?
The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass.
There has been some controversy in how much protein a person can absorb per meal:
" Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal."
Article How much protein can the body use in a single meal for muscl...
Much less than recommended in literature. Maximum muscle growth of novice bodybuilder is about 22g of total new muscles per day. If we assume certain inefficiency it is no more than 10-15 g of protein per meal (this would cover 2σ confidence interval). Read more: Mitchell CJ, Churchward-Venne TA, Parise G, Bellamy L, Baker SK, Smith K, Atherton PJ, Phillips SM. Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PLoS One. 2014 Feb 24;9(2):e89431. doi: 10.1371/journal.pone.0089431. eCollection 2014. Erratum in: PLoS One. 210;9(5):e98731. PubMed PMID: 24586775; PubMed Central PMCID: PMC3933567.
-How much is related to how good the protein source it. When it is less of a complete protein meal, you need more.
-Furthermore, how varied is the diet already in terms of protein.
-Are you on a high energetic diet or a low. If for instance you eat less fat and CHO the protein can be used in the TCA cycle.
-How much protein can you handle, as there are protein or amino acid transporters.
-How many protein or amino acids do other tissue needs, which depends on diet and energy balance.
-Are there any foods that can affect bio-availability of the proteins or amino acids?
-Even with one amino acid type lacking it can affect muscle protein synthesis.
-Also you can question of bodybuilder really damage muscles or need to damage.
-Age is important as you can be less sensitive to amino acids.
So there are many aspects to consider before recommending amino acids/protein.
-Also endurance athletes need a lot protein as there type I muscle can also be damaged and/or needs a higher protein turnover. Some need to have low weight and need more protein for that. Of course pro-bodybuilding is different, but bodybuilding in general and endurance athletes do not have to differ that much in recommendations.
I think the bio-availability of protein is well discussed. Hoffman and Falvo's article: "Protein - Which is Best" discusses rankings of protein sources depending upon their efficiency, biological, utilization, and digestibility. So the answer to your first question is yes, you may need more/less depending on your protein source.
Article Protein - Which is Best?
From the study by Smiciklas-Wright, et al. - American food variety varies by age group. It seems as we age, we decrease our variety.
https://www.ncbi.nlm.nih.gov/books/NBK217508/
- Badges
- Science topic
- Similar topics
- Organizational Psychology
- Training