Review of Dietary Protein During Caloric Restriction

QuietBloom

I don't know if this has already been posted, but I thought I would throw it out there. I admit I was surprised at the conclusions (not surprised that protein requirements were higher than normally recommended, but surprised at just how high the recommended amount was.

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A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes.

Abstract

Caloric restriction occurs when athletes attempt to reduce body fat or make weight. There is evidence that protein needs increase when athletes restrict calories or have low body fat.

PURPOSE:

The aims of this review were to evaluate the effects of dietary protein on body composition in energy-restricted resistance-trained athletes and to provide protein recommendations for these athletes.

METHODS:

Database searches were performed from earliest record to July 2013 using the terms protein, and intake, or diet, and weight, or train, or restrict, or energy, or strength, and athlete. Studies (N = 6) needed to use adult (≥ 18 yrs), energy-restricted, resistance-trained (> 6 months) humans of lower body fat (males ≤ 23% and females ≤ 35%) performing resistance training. Protein intake, fat free mass (FFM) and body fat had to be reported.

RESULTS:

Body fat percentage decreased (0.5% to 6.6%) in all study groups (N = 13) and FFM decreased (0.3 to 2.7kg) in nine of 13. Four groups gained or did not lose FFM. They had the highest body fat, smallest magnitudes of energy restriction or underwent novel resistance training stimuli. Two groups lost non-significant amounts of FFM. The same conditions that existed in the groups that did not lose FFM existed in the first group. These conditions were not present in the second group, but this group consumed the highest protein intake in this review (2.5-2.6g/kg).

CONCLUSIONS:

Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

http://www.ncbi.nlm.nih.gov/pubmed/24092765

Phaedra2014

You know I agree with you but my issue is mainly WHERE to get the added protein from. I hate to rely on more meat or protein powders. I don't eat dairy.

jonnythan

Good link. I hadn't seen this yet. Thanks, and bookmarked.

_John_

1g/lb in people who are calorie restricted to CYA...got it...

jonnythan

1g/lb in people who are calorie restricted to CYA...got it...

1.1 to 1.4 g/lb, actually. I've been going with 1g/lb FFM but I'll probably bump that up a bit now.

ScientificExplorerGirl

Interesting paper...good to know.

BTW, this journal has a 5 year impact factor of 2.07
(https://www.researchgate.net/journal/1526-484X_International_journal_of_sport_nutrition_and_exercise_metabolism)

Sports nutrition is not my area of expertise...is this one of the better journals in this area? Just curious.

DymonNdaRgh40

Great information!

_John_

Interesting paper...good to know.

BTW, this journal has a 5 year impact factor of 2.07
(https://www.researchgate.net/journal/1526-484X_International_journal_of_sport_nutrition_and_exercise_metabolism)

Sports nutrition is not my area of expertise...is this one of the better journals in this area? Just curious.

I'm not familiar with ratings in this field, but in my field and department/university a 2.07 would be "good enough, but not great". Which means it's a decent journal.

QuietBloom

1g/lb in people who are calorie restricted to CYA...got it...

It was actually a bit higher. Makes me feel more convicted to make sure I get enough protein.

Does anyone know why MFP goes with the default protein amount that it does?

jonnythan

1g/lb in people who are calorie restricted to CYA...got it...

It was actually a bit higher. Makes me feel more convicted to make sure I get enough protein.

Does anyone know why MFP goes with the default protein amount that it does?

I think those are standard FDA recommendations or something.

Confuzzled4ever

So if i want to weight 173 I should be eating 207 g of protein? According to this?

QuietBloom

1g/lb in people who are calorie restricted to CYA...got it...

It was actually a bit higher. Makes me feel more convicted to make sure I get enough protein.

Does anyone know why MFP goes with the default protein amount that it does?

I think those are standard FDA recommendations or something.

Most of my life I am sure I did not get even that much. Creeping diaries has shown me that many people are not meeting that FDA set requirement. I credit much of my progress with my goals to my greatly increased protein intake. Better late than never! :drinker:

jonnythan

So if i want to weight 173 I should be eating 207 g of protein? According to this?

No, you should be multiplying your fat free mass, not total mass, by the factor.

So if you are 173 lbs with 35% body fat you have 112 lbs of fat free mass. So you want a minimum if 123 - 158 grams of protein.

_John_

So if i want to weight 173 I should be eating 207 g of protein? According to this?

No, you should be multiplying your fat free mass, not total mass, by the factor.

So if you are 173 lbs with 35% body fat you have 112 lbs of fat free mass. So you want a minimum if 123 - 158 grams of protein.

assuming you don't have a goal of losing FFM during calorie restriction...which could be the case in rare circumstances...

QuietBloom

.

Confuzzled4ever

So if i want to weight 173 I should be eating 207 g of protein? According to this?

No, you should be multiplying your fat free mass, not total mass, by the factor.

So if you are 173 lbs with 35% body fat you have 112 lbs of fat free mass. So you want a minimum if 123 - 158 grams of protein.

So right now i'm aiming for 160 so that is a good goal then. I think i'm at about 30% BF. Or at least I was last time the gym measured me.

QuietBloom

You know I agree with you but my issue is mainly WHERE to get the added protein from. I hate to rely on more meat or protein powders. I don't eat dairy.

Why don't you want to eat more meat?

I actually supplement a LOT with protein powders, because I find it difficult to choke down a lot of meat.

QuietBloom

I don't know if this has already been posted, but I thought I would throw it out there. I admit I was surprised at the conclusions (not surprised that protein requirements were higher than normally recommended, but surprised at just how high the recommended amount was.

_________________________________________________________________

A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes.

Abstract

Caloric restriction occurs when athletes attempt to reduce body fat or make weight. There is evidence that protein needs increase when athletes restrict calories or have low body fat.

PURPOSE:

The aims of this review were to evaluate the effects of dietary protein on body composition in energy-restricted resistance-trained athletes and to provide protein recommendations for these athletes.

METHODS:

Database searches were performed from earliest record to July 2013 using the terms protein, and intake, or diet, and weight, or train, or restrict, or energy, or strength, and athlete. Studies (N = 6) needed to use adult (≥ 18 yrs), energy-restricted, resistance-trained (> 6 months) humans of lower body fat (males ≤ 23% and females ≤ 35%) performing resistance training. Protein intake, fat free mass (FFM) and body fat had to be reported.

RESULTS:

Body fat percentage decreased (0.5% to 6.6%) in all study groups (N = 13) and FFM decreased (0.3 to 2.7kg) in nine of 13. Four groups gained or did not lose FFM. They had the highest body fat, smallest magnitudes of energy restriction or underwent novel resistance training stimuli. Two groups lost non-significant amounts of FFM. The same conditions that existed in the groups that did not lose FFM existed in the first group. These conditions were not present in the second group, but this group consumed the highest protein intake in this review (2.5-2.6g/kg).

CONCLUSIONS:

Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

http://www.ncbi.nlm.nih.gov/pubmed/24092765

this a review study and you have to look at the original studies it is based on to see if they hold up- garbage in, garbage out.. This is done to gain statistical power,

Not so sure why the surprise, though. With resistance training, the point is to gain strength and that only occurs with an increase in muscle mass. Of course you will need more protein over baseline.

You can gain strength without gaining muscle mass. Also, I am quite certain the full text article contains the studies they reviewed.

jonnythan

this a review study and you have to look at the original studies it is based on to see if they hold up- garbage in, garbage out.. This is done to gain statistical power,

Not so sure why the surprise, though. With resistance training, the point is to gain strength and that only occurs with an increase in muscle mass. Of course you will need more protein over baseline.

I don't think anyone is surprised. And while it may be obvious you need more protein, it's not obvious just how much. This study is the latest published research showing us just how much.

_TastySnoBalls_

in for good info

Confuzzled4ever

You know I agree with you but my issue is mainly WHERE to get the added protein from. I hate to rely on more meat or protein powders. I don't eat dairy.

Why don't you want to eat more meat?

I actually supplement a LOT with protein powders, because I find it difficult to choke down a lot of meat.

I do fairly well at getting to the 160 mark these days..

every day I usually do 1 scoop of protein powder, 8oz or more of meat with dinner, 2 eggs and egg whites, Greek yogurt, cottage cheese, cheese and then I fill in any deficit that remains with anything that has high protein. I add chicken to my cabbage soup, or tuna to my salads. doubling my meat portion at dinner really helped too. I cut out a lot of starches though. They aren't as satisfying to me anyway. I miss bread a bit though. I love fresh baked bread..

It used to be really difficult for me to get to it as well, but if you really focus on it, it gets easier.

I guess it would be a lot harder if I didn't eat dairy.

geebusuk

I think this is the complete thing:
http://static.squarespace.com/static/5248a8c6e4b0a4c7037edb93/t/52598d7ae4b0c103e9732601/1381600634668/Helms_ijsnem_2013_0054-in press.pdf
(Haven't read it yet.)

If I can afford it, I would HAPPILY eat more meat .
Protein powder is cheaper, however .

mustgetmuscles1

trained lean athletes.

Do you guys think this should change the recommendations for the overweight or newbies?

1g/pound LBM is the most often recommended amount and is usually stated as a minimum. This is still a solid recommendation for vast majority of people IMO.

usmcmp

In. For the special snowflakes and rustled jimmies.

jonnythan

trained lean athletes.

Do you guys think this should change the recommendations for the overweight or newbies?

1g/pound LBM is the most often recommended amount and is usually stated as a minimum. This is still a solid recommendation for vast majority of people IMO.

People with a high body fat % can get away with a little bit less. Good post about from Sara here:

http://www.myfitnesspal.com/topics/show/1158604-eric-helms-protein-research

Phoenix_Warrior

This is great info, thank you! I find myself wondering if I'm getting enough protein. As, my LBM is just a guess for me at the present.

mustgetmuscles1

trained lean athletes.

Do you guys think this should change the recommendations for the overweight or newbies?

1g/pound LBM is the most often recommended amount and is usually stated as a minimum. This is still a solid recommendation for vast majority of people IMO.

People with a high body fat % can get away with a little bit less. Good post about from Sara here:

http://www.myfitnesspal.com/topics/show/1158604-eric-helms-protein-research

Thanks I missed that one.

jonnythan

This is great info, thank you! I find myself wondering if I'm getting enough protein. As, my LBM is just a guess for me at the present.

You're fairly lean. Get a set of calipers or a body fat scale and just go with that. Neither is very accurate but both will help you see trends over time.

jonnythan

this a review study and you have to look at the original studies it is based on to see if they hold up- garbage in, garbage out.. This is done to gain statistical power,

Not so sure why the surprise, though. With resistance training, the point is to gain strength and that only occurs with an increase in muscle mass. Of course you will need more protein over baseline.

I don't think anyone is surprised. And while it may be obvious you need more protein, it's not obvious just how much. This study is the latest published research showing us just how much.

Does it?

Varies for everyone. And if you counters really want data, keep track of your protein intake and your urinary and fecal nitrogen levels.
Have fun!

For all you calorie counters and people who like to do things scientifically, here is a web site where you can DOWNLOAD the complete Guyton and Hall physiology textbook for FREE.

It is the 2006 edition, so a little out of date, but it is a good starting point.

I must admit I haven't seen a lot of the goofy science posted here that I did when I first arrived a couple months ago. That is a good thing.

https://archive.org/details/Guyton

Not sure where you're going with this post. Do you have a problem with science, or....?

Phoenix_Warrior

This is great info, thank you! I find myself wondering if I'm getting enough protein. As, my LBM is just a guess for me at the present.

You're fairly lean. Get a set of calipers or a body fat scale and just go with that. Neither is very accurate but both will help you see trends over time.

True. Thank you. Will have to do this. I, in the least, aim for 100+.

QuietBloom

this a review study and you have to look at the original studies it is based on to see if they hold up- garbage in, garbage out.. This is done to gain statistical power,

Not so sure why the surprise, though. With resistance training, the point is to gain strength and that only occurs with an increase in muscle mass. Of course you will need more protein over baseline.

I don't think anyone is surprised. And while it may be obvious you need more protein, it's not obvious just how much. This study is the latest published research showing us just how much.

Does it?

Varies for everyone. And if you counters really want data, keep track of your protein intake and your urinary and fecal nitrogen levels.
Have fun!

For all you calorie counters and people who like to do things scientifically, here is a web site where you can DOWNLOAD the complete Guyton and Hall physiology textbook for FREE.

It is the 2006 edition, so a little out of date, but it is a good starting point.

I must admit I haven't seen a lot of the goofy science posted here that I did when I first arrived a couple months ago. That is a good thing.

https://archive.org/details/Guyton

:laugh: :laugh: :laugh: