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Eric Helms - Protein research - Abstract
Sarauk2sf
Posts: 28,072 Member
http://journals.humankinetics.com/ijsnem-in-press/ijsnem-in-press/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.
Not on PubMed yet due to the government shut down. However, not surprisingly, the conclusion appears to be that protein needs are higher the leaner you are and the higher the deficit. I am really looking forward to reading the full study. Also, there is an interesting twist - this uses FFM rather than total BW as the other studies do.
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.
Not on PubMed yet due to the government shut down. However, not surprisingly, the conclusion appears to be that protein needs are higher the leaner you are and the higher the deficit. I am really looking forward to reading the full study. Also, there is an interesting twist - this uses FFM rather than total BW as the other studies do.
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Replies
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Tagging so I can check out the full study once the shut down is over.0
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Cool, thanks!0
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I'm curious to know the subjects actual body fat percentages at baseline. Although 23% and 35% was the upper limit, those values aren't exactly on the lower end for either sex.
Years ago, I did a self-imposed VLCD (eating 1000 calories below maintenance and sustaining a 210 stride per minute pace for 60 minutes on an elliptical along with 30 minutes of heavy weight lifting) that lasted about 10 weeks with a protein intake of 245g (LBM in kg x 3.0 g). If I recall correctly, my baseline stats were 205 lbs with and estimated 12% body fat. Initially I planned to continue for 16 weeks but I cut it short with a total weight loss in the neighborhood of 20 lbs whereby a fair amount came from FFM. I believe the post-experiment body composition test put me about 7% body fat which meant a FM/FFM loss ratio of 12 lbs/8 lbs.0 -
thanks for posting0
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In. Can't wait to see the full text.
Note that the upper limit suggested is roughly 1.4g/lb LBM but since we don't know the details regarding leanness/magnitude of caloric deficit, that's sort of ambiguous at this point.
So curious about the full text and how people in the field interpret it/apply it/weigh it against available evidence.0 -
In. Can't wait to see the full text.
Note that the upper limit suggested is roughly 1.4g/lb LBM but since we don't know the details regarding leanness/magnitude of caloric deficit, that's sort of ambiguous at this point.
So curious about the full text and how people in the field interpret it/apply it/weigh it against available evidence.
^^yep. The conclusion notes the upper amount is re lean and on a significant caloric restriction. The amounts more appropriate to people on a moderate/small deficit and for those not lean will be lower (I would assume).0 -
Want to follow this. My protein intake is a weak area, but not sure if or how this will apply. It will be interesting, no matter what.0
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Tagging to follow0
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subbed to follow0
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Hi. My name is Lee, and I'm a protein-a-holic.
Thanks Sarah for posting this. For me, the timing couldn't have been better. In fact, I just posted on my news feed the question for my friends: do I need to scale back my protein. Some people crave carbs. I seem to crave protein. It seems like I don't eat much but every day I'm ending up at 1.3-1.4g/lb of LBM without even trying. 3 ounces of chicken here, 3 ounces of lean beef here. 1 protein mix in my oatmeal every day. And before I know it, I'm there. But today, I added wanted I wanted, at even a scaled back version and I would have been at almost 1.6g/lb of LBM. So, a few things are being discarded that have been prelogged to scale it back. And I'm having to try to find some clean carbs.
So thanks again for posting this. I look forward to reading the full article.0 -
Hi. My name is Lee, and I'm a protein-a-holic.
Thanks Sarah for posting this. For me, the timing couldn't have been better. In fact, I just posted on my news feed the question for my friends: do I need to scale back my protein. Some people crave carbs. I seem to crave protein. It seems like I don't eat much but every day I'm ending up at 1.3-1.4g/lb of LBM without even trying. 3 ounces of chicken here, 3 ounces of lean beef here. 1 protein mix in my oatmeal every day. And before I know it, I'm there. But today, I added wanted I wanted, at even a scaled back version and I would have been at almost 1.6g/lb of LBM. So, a few things are being discarded that have been prelogged to scale it back. And I'm having to try to find some clean carbs.
So thanks again for posting this. I look forward to reading the full article.
Not to derail this but I would say that if your dietary preference is to eat protein above and beyond what most research indicates as being beneficial you should just do it provided that you keep total calories in check, and provided that your protein consumption isn't pushing the other macronutrients below desirable levels for functional/performance/health reasons.0 -
Additional comment:
I'm a huge fan of Eric Helms. I think he's brilliant.
But having said that, I'd caution anyone to read much into this research without:
a) Knowing the content of the full text, specifically regarding magnitude of energy deficit and leanness variables, as those are quite important when it comes to protein recommendations.
b) Considering all of the available evidence.0 -
tagging0
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Hi. My name is Lee, and I'm a protein-a-holic.
Thanks Sarah for posting this. For me, the timing couldn't have been better. In fact, I just posted on my news feed the question for my friends: do I need to scale back my protein. Some people crave carbs. I seem to crave protein. It seems like I don't eat much but every day I'm ending up at 1.3-1.4g/lb of LBM without even trying. 3 ounces of chicken here, 3 ounces of lean beef here. 1 protein mix in my oatmeal every day. And before I know it, I'm there. But today, I added wanted I wanted, at even a scaled back version and I would have been at almost 1.6g/lb of LBM. So, a few things are being discarded that have been prelogged to scale it back. And I'm having to try to find some clean carbs.
So thanks again for posting this. I look forward to reading the full article.
Not to derail this but I would say that if your dietary preference is to eat protein above and beyond what most research indicates as being beneficial you should just do it provided that you keep total calories in check, and provided that your protein consumption isn't pushing the other macronutrients below desirable levels for functional/performance/health reasons.
Thanks SideSteel -- Yeah, I just seem to be built upside down. I just crave protein the way most crave carbs. I did a 4 week cyclical keto diet a couple of months ago just as an experiment. I did carbs in single digits on the low carb days and didn't miss them in the least. My other macros are good I think. I just checked. My macros for the last 5 weeks averaged 41/31/28 (c/f/p). So I think I'm good. But thanks for the words. I appreciate it.0 -
tagging0
This discussion has been closed.