Extra protein needed on workout days?
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stphnstevey
Posts: 68
When you add exercise to MFP, it adds calories you need to eat back but part of this is more protein than you would normally have had as it is a percentage of the total calories
As long as your eating about 1g per pound body weight, does it matter if the calories you eat back from exercise are protein?
As long as your eating about 1g per pound body weight, does it matter if the calories you eat back from exercise are protein?
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Replies
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Muscle protein synthesis is elevated for 48 hrs after a workout. So hitting your daily minimum target is what matters.0
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Where do these "1g protien per lb body weight" come from? Bro science? IMPO, the typical US diet is overloaded with protein (and everything else). Why more?
Clinical research on athletes for whom lean mass gain/retention is a primary goal.0 -
Better to have too much than not enough (unless you have kidney issues) if you're goal is to gain muscle or retain it during weight loss.0
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Any links? I searched and found nothing credible. Every credible piece of literature that I've read over the years says the 1g protein per lb body weight is a large exaggeration of what's really needed.
Half of that, 0.5 g per lb body weight, is more than enough for almost all bodybuilders.
As a matter of fact I do.
1.4-2g of protein per kg of bodyweight is beneficial for individuals engaged in intense exercise:
http://www.ncbi.nlm.nih.gov/pubmed/20048505
http://www.ncbi.nlm.nih.gov/pubmed/19278045
http://www.ncbi.nlm.nih.gov/pubmed/17908291
http://www.ncbi.nlm.nih.gov/pubmed/18500966
This study comes in at 2-3g/kg:
http://www.ncbi.nlm.nih.gov/pubmed/14971434
This one might be of particular interest to you; older subjects lost lean mass getting the RDA protein recommendations (.8g/kg):
http://www.ncbi.nlm.nih.gov/pubmed/11382798
In these two, double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538
http://www.ncbi.nlm.nih.gov/pubmed/16046715
Triple the RDA in this one: http://www.ncbi.nlm.nih.gov/pubmed/19927027
These folks gained lean mass in a slight deficit with 1.5g/kg protein intake:
http://www.ncbi.nlm.nih.gov/pubmed/10838463
People that didn't even exercise benefited from higher protein intake in this one:
http://www.ncbi.nlm.nih.gov/pubmed/172991160 -
Better to have too much than not enough (unless you have kidney issues) if you're goal is to gain muscle or retain it during weight loss.
This. There really is no good reason to take a minimalist approach to protein intake.0 -
^^^
Good posts.
Also sufficient protein consumption is more important the further you go into a calorie deficit.0 -
Any links? I searched and found nothing credible. Every credible piece of literature that I've read over the years says the 1g protein per lb body weight is a large exaggeration of what's really needed.
Half of that, 0.5 g per lb body weight, is more than enough for almost all bodybuilders.Where do these "1g protien per lb body weight" come from? Bro science? IMPO, the typical US diet is overloaded with protein (and everything else). Why more?
Clinical research on athletes for whom lean mass gain/retention is a primary goal.
The actual amount is 1g per kilogram of body weight. It's been exploited and misquoted for years by Protein companies that want to sell more product.
body weight in lbs / 2.2 = body weight in Kgs. So if you weigh 225lbs, you should be consuming 102g of protein a day. This includes your daily meals and post-workout drinks.0 -
Correct. 1g/Kg is 0.45g/lb. Or....like I said before, 0.5g/lb. One of the reasons our society is so FAT is because of "rules" like this. Companies that sell food have been trying to get EVERYONE to eat MORE and MORE.
Health and fitness is really a pretty simple set pf concepts: eat, breathe, and move. It gets complicated by people who make money complicating things.
If you've noticed, protein always comes with fat unless you are a rice and beans person.
The actual amount is 1g per kilogram of body weight. It's been exploited and misquoted for years by Protein companies that want to sell more product.
body weight in lbs / 2.2 = body weight in Kgs. So if you weigh 225lbs, you should be consuming 102g of protein a day. This includes your daily meals and post-workout drinks.
please provide links to studies0 -
Health and fitness is really a pretty simple set pf concepts: eat, breathe, and move. It gets complicated by people who make money complicating things.
"Health and fitness" in the general sense is very is very simple. Strength and lean mass gains are a bit more complicated.
The title of this group, after all, isn't "Health and Fitness."0
