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Do any of you guys have links to reputatble studies for protein requirements for bodybuilding? I have to do a presentation for it in a while and have been finding actual studies which i can cite. Thanks bros.
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You are going to find trouble running into scientific studies where it states the needs of protein for a bodybuilder. Simply because the majority of studies done on proteins are done on athletes in general, not bodybuilders. This is a decent one Ive had for awhile that shows that 1.5g of protein per kg had a profound effect on body composition...
Ann Nutr Metab. 2000;44(1):21-9. Related Articles, Links
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Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Demling RH, DeSanti L.
Brigham and Women's Hospital, Boston, MA 02115, USA. [email protected]
We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 +/- 1.8 to 25 +/- 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 +/- 1.7 to 18 +/- 1.1% and with diet, exercise and whey protein the decrease was from 27 +/- 1.6 to 23 +/- 1.3%. The mean fat loss was 2. 5 +/- 0.6, 7.0 +/- 2.1 and 4.2 +/- 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 +/- 1.4 and 2 +/- 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 +/- 9% for casein and 29 +/- 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate. Copyright 2000 S. Karger AG, Basel -
I knew you would come through yj. It is fine that it is for athletes in general, i can add a clarification to my presentation. I just need a decent ammount of info. Other people are covering the biochemistry aspects of protein and such.
Do you have any more studies similar to or related to this one saved on your computer? I am not asking you to do the work or anything, just seeing if you have anything sitting on your harddrive or anything? I could use a couple to sift though.Comment
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Originally posted by Severedties
I knew you would come through yj. It is fine that it is for athletes in general, i can add a clarification to my presentation. I just need a decent ammount of info. Other people are covering the biochemistry aspects of protein and such.
Do you have any more studies similar to or related to this one saved on your computer? I am not asking you to do the work or anything, just seeing if you have anything sitting on your harddrive or anything? I could use a couple to sift though.
Oh boy, just give me a minute or two, Ill give you wha I have....Comment
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Nutrition. 2004 Jul-Aug;20(7-8):689-95. Related Articles, Links
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Protein requirements and supplementation in strength sports.
Phillips SM.
Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada. [email protected]
Daily requirements for protein are set by the amount of amino acids that is irreversibly lost in a given day. Different agencies have set requirement levels for daily protein intakes for the general population; however, the question of whether strength-trained athletes require more protein than the general population is one that is difficult to answer. At a cellular level, an increased requirement for protein in strength-trained athletes might arise due to the extra protein required to support muscle protein accretion through elevated protein synthesis. Alternatively, an increased requirement for protein may come about in this group of athletes due to increased catabolic loss of amino acids associated with strength-training activities. A review of studies that have examined the protein requirements of strength-trained athletes, using nitrogen balance methodology, has shown a modest increase in requirements in this group. At the same time, several studies have shown that strength training, consistent with the anabolic stimulus for protein synthesis it provides, actually increases the efficiency of use of protein, which reduces dietary protein requirements. Various studies have shown that strength-trained athletes habitually consume protein intakes higher than required. A positive energy balance is required for anabolism, so a requirement for "extra" protein over and above normal values also appears not to be a critical issue for competitive athletes because most would have to be in positive energy balance to compete effectively. At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein.
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Nutrition. 2004 Jul-Aug;20(7-8):662-8. Related Articles, Links
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Protein requirements for endurance athletes.
Tarnopolsky M.
Department of Pediatrics and Medicine, McMaster University, Hamilton, Ontario, Canada. [email protected]
Acute endurance exercise results in the oxidation of several amino acids. The total amount of amino acid oxidation during endurance exercise amounts to only 1-6% of the total energy cost of exercise. The branched chain amino acid, leucine, has been most often studied in relation to endurance exercise. Leucine is oxidized by the enzyme, branched-chain oxo-acid dehydrogenase (BCOAD). BCOAD is relatively inactive at rest ( approximately 4-7%) and is activated at the onset of exercise by dephosphorylation (to about 25%). After a period of endurance exercise training, the activation of BCOAD and amino acid oxidation are attenuated, however the total amount of BCOAD enzyme is up-regulated. A low energy and/or carbohydrate intake will increase amino acid oxidation and total protein requirements. With adequate energy and carbohydrate intake, low to moderate intensity endurance activity has little impact on dietary protein requirements and 1.0 gPRO/kg/d is sufficient. The only situation where dietary protein requirements exceed those for relatively sedentary individuals is in top sport athletes where the maximal requirement is approximately 1.6 gPRO/kg/d. Although most endurance athletes get enough protein to support any increased requirements, those with low energy or carbohydrate intakes may require nutritional advice to optimize dietary protein intake.
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J Sports Sci. 2004 Jan;22(1):143-4. Related Articles, Links
Protein and amino acid requirements of athletes.
Millward DJ.
Centre for Nutrition and Food Safety, School of Biomedical and Molecular Sciences, University of Surrey, Guildford, Surrey GU2 7XH, UK. [email protected]
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: J Sports Sci. 2004 Jan;22(1):65-79. Related Articles, Links
Protein and amino acids for athletes.
Tipton KD, Wolfe RR.
Department of Surgery, University of Texas Medical Branch, Shriner's Hospital for Children, 815 Market Street, Galveston, TX 77550, USA. [email protected]
The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein (2-3 g x kg(-1) BW x day(-1), where BW = body weight) is necessary. Current literature suggests that it may be too simplistic to rely on recommendations of a particular amount of protein per day. Acute studies suggest that for any given amount of protein, the metabolic response is dependent on other factors, including the timing of ingestion in relation to exercise and/or other nutrients, the composition of ingested amino acids and the type of protein.
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Eur J Appl Physiol. 2002 Dec;88(3):288-93. Epub 2002 Oct 30. Related Articles, Links
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Protein intake and nitrogen balance in male non-active adolescents and soccer players.
Boisseau N, Le Creff C, Loyens M, Poortmans JR.
Laboratoire d'Analyse de la Performance Motrice Humaine (LAPMH), Faculte des Sciences du Sport, Universite de Poitiers, 4 allee Jean Monnet, 86000 Poitiers, France. [email protected]
Recommendations for the requirements for protein intake amount usually to 0.8-1.0 g x kg(-1) body mass x day(-1) in adolescents without any reference to the undertaking of acute exercise or to the training status. The present investigation intended to determine the nitrogen balance and protein intake in 8 healthy male non-active adolescents and 11 adolescent soccer players, both groups aged about 15 years. An assessment of nutrient intake was obtained by analysing 7 day food records collected by a questionnaire. Nitrogen excretion rate was determined and nitrogen balance was calculated from the mean daily protein intake and the urinary excretion. The results showed that the nutritional status of the two groups was similar. Nevertheless, we found that their diets were quite inappropriate in terms of the intakes of carbohydrate, some minerals (zinc, calcium, magnesium), vitamins (A, B6, D) and fibre. A positive nitrogen balance was observed from a mean protein intake of 1.57 g x kg(-1) body mass x day(-1) in these adolescents, whether they were non-active or athletes. Thus, the present investigation indicated that the growth and development in non-active adolescents and in adolescent soccer-players give rise to a need for a higher protein intake than is usually recommended. However, the higher protein requirements did not seem to be related only to the increased energy expenditure imposed by the exercise training in the soccer-player group.
PMID: 12458373 [PubMed - indexed for MEDLINE]
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: Nutr Clin Care. 2002 Jul-Aug;5(4):191-6. Related Articles, Links
What are the dietary protein requirements of physically active individuals? New evidence on the effects of exercise on protein utilization during post-exercise recovery.
Fielding RA, Parkington J.
Human Physiology Laboratory, Department of Health Sciences, Boston University, Sargent College of Health and Rehabilitation Sciences, 635 Commonwealth Avenue, Boston, MA 02215, USA. [email protected]
Exercise and physical activity increase energy expenditure up to 10-fold. This brief review will focus on the effect of exercise on protein requirements. Evidence has accumulated that amino acids are oxidized as substrates during prolonged submaximal exercise. In addition, studies have determined that both endurance and resistance training exercise increase skeletal muscle protein synthesis and breakdown in the post-exercise recovery period. Studies using nitrogen balance have further confirmed that protein requirements for individuals engaged in regular exercise are increased. The current recommended intakes of protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively. Presently, most athletes consume an adequate amount of protein in their diet. The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion after exercise. New evidence suggests that individuals engaging in strenuous activity consume a meal rich in amino acids and carbohydrate soon after the exercise bout or training session.
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Can J Appl Physiol. 2001;26 Suppl:S130-40. Related Articles, Links
Protein and amino acid requirements of adults: current controversies.
Millward DJ.
Centre for Nutrition & Food Safety, School of Biomedical and Life Sciences, University of Surrey, Guildford, Surrey, United Kingdom.
Protein intakes vary widely but costs and benefits of such variation is a long standing unresolved issue. The wide range of reported values for the minimum protein intake for N equilibrium in adults, i.e. 0.39 to 1.09 g/kg is best explained by an Adaptive Metabolic Demands model in which metabolic demands include amino acid oxidation at a rate varying with habitual protein intake and which changes slowly with dietary change. Thus within the reported data the true minimum requirement intake, the lowest values in the range at intakes approaching the Obligatory Nitrogen Loss, allows only fully adapted subjects to achieve N equilibrium. The higher values reflect incomplete adaptation. (13)C-1 leucine tracer balance studies of this model show (a) a fall with age in apparent protein requirements, (b) better than predicted efficiency of wheat protein utilization, and (c) controversially, lower lysine requirements than other workers, consistent with new evidence of de novo synthesis of lysine from urea salvaged by large bowel microflora. The main implication of the requirements model for athletes on high protein diets is increased exercise induced amino acid oxidation and risk of loss of body N when such high intakes are not maintained.
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1: J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S. Related Articles, Links
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Beyond the zone: protein needs of active individuals.
Lemon PW.
Exercise Nutrition Research Laboratory, The University of Western Ontario, London, Canada. [email protected]
There has been debate among athletes and nutritionists regarding dietary protein needs for centuries. Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements; however, the precise details remain to be worked out. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6-1.8 vs. 0.8 g/kg). Yet even these intakes are much less than those reported by most athletes. This may mean that actual requirements are below what is needed to optimize athletic performance, and so the debate continues. Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex. Many questions remain to be resolved. At the present time, substantial data indicate that the current recommended protein intake should be adjusted upward for those who are physically active, especially in populations whose needs are elevated for other reasons, e.g., growing individuals, dieters, vegetarians, individuals with muscle disease-induced weakness and the elderly. For these latter groups, specific supplementation may be appropriate, but for most North Americans who consume a varied diet, including complete protein foods (meat, eggs, fish and dairy products), and sufficient energy the increased protein needs induced by a regular exercise program can be met in one's diet.
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Proc Nutr Soc. 1999 May;58(2):403-13. Related Articles, Links
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Optimal intakes of protein in the human diet.
Millward DJ.
Centre for Nutrition and Food Safety, School of Biological Sciences, University of Surrey, Guildford, UK. [email protected]
For protein, progress is slow in defining quantifiable indicators of adequacy other than balance and growth. As far as current requirements are concerned, only in the case of infants and children is there any case for revision, and this change is to lower values. Such intakes would appear to be safe when consumed as milk formula. In pregnancy, notwithstanding the concern that deficiency may influence programming of disease in later life, there is little evidence of any increased need, and some evidence that increased intakes would pose a risk. For the elderly there is no evidence of an increased requirement or of benefit from increased intakes, except possibly for bone health. For adults, while we now know much more about metabolic adaptation to varying intakes, there would appear to be no case for a change in current recommendations. As far as risks and benefits of high intakes are concerned, there is now only a weak case for risk for renal function. For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly. There is also circumstantial evidence for benefit on blood pressure and stroke mortality. With athletes there is little evidence of benefit of increased intakes in terms of performance, with older literature suggesting an adverse influence. Thus, given that a safe upper limit is currently defined as twice the reference nutrient intake, and that for individuals with high energy requirements this value (1.5 g/kg per d) is easily exceeded, there is a case for revising the definition of a safe upper limit.
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Nutr Hosp. 1997 Mar-Apr;12(2):85-91. Related Articles, Links
[The intake of proteins and essential amino acids in top-competing women athletes]
[Article in Spanish]
Nuviala Mateo RJ, Lapieza Lainez MG.
Servicio de Bioquimica, Hospital Clinico Universitario de Zaragoza, Espana.
In a group of 84 sportswomen (19 karatekas, 20 handball and 20 basketball players and 25 middle- and long-distance runners) the intake of protein and essential amino acids was assessed, as well as the urinary excretion of urea and creatinine. Simultaneously, we have studied 82 women who did not underwent physical activity (control group). After a 7-days long recall, by means of the food weighing method, was assessed by a computerized program the daily average intake of: total energy, macronutrients, proteins of animal origin and essential amino acids. The determination of urinary urea and creatinine was made in a 24-hours sample. The protein intake was significantly higher (p < 0.01) in basketball and handball players and in the runners than in the control group. The protein intake related with the body weight (g/kg) was significantly higher in basketball players (p < 0.05) and in the runners (p < 0.01), taking both the sportswomen and the sedentary women quantities higher than 0.8 g/kg/day established as minimum allowances. The amino acids intake related with the body weight (mg/kg), exceeded widely in all the studied groups the minimum recommended for each of them, outstanding the values significantly high (p < 0,01) found for all the amino acids in the runners. Both for the urinary excretion of the urea and the creatinine, the highest values correspond to the runners. All the sportswomen have superior protein and essential amino acids intake in relation with women without physical activity. The higher body losses of nitrogen in the form of urea and creatinine found in the runners are due to their higher protein/kg of body weight intake.
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Nutr Rev. 1996 Apr;54(4 Pt 2):S169-75. Related Articles, Links
Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?
Lemon PW.
Kent State University, USA.
For most of the 20th century, scientists have believed that protein needs are not altered by physical exercise. In contrast, athletes are typically convinced that additional dietary protein can significantly enhance exercise performance. Until recently, the opinion of the athletes has been largely unsubstantiated in the scientific literature. However, since the 1970s, an increasing number of studies have appeared that indicate dietary protein needs are elevated in individuals who are regularly physically active. Together, these data suggest that the RDA for those who engage in regular endurance exercise should be about 1.2-1.4 g protein/kg body mass/d (150-175% of the current RDA) and 1.7-1.8 g protein/kg body mass/d (212-225% of the current RDA) for strength exercisers. Fortunately, the typical North American diet contains protein near these quantities, so most individuals who decide to begin an exercise program will obtain sufficient protein as long as their diet is mixed and they are careful to consume adequate energy. Populations at greatest risk for consuming insufficient protein include any group that restricts energy intake (those on diets) or high quality protein sources (vegetarians) as well as any group that has a requirement higher than normal due to another existing condition (growing individuals). Future studies should focus on these groups. Moreover, few exercise performance measures have been made, so any negative effect of insufficient dietary protein on athletic success needs to be determined. Supplementation of several individual amino acids may be beneficial for physically active individuals, but considerable pote
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YOu are the man. Thank you alot bro.Comment
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good read, thanks broComment
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