Nutrition

April 13, 2013

Q&A: Protein Requirements During Resistance Training

Hi Brad

David,
Denmark

Hi David:

The focus on “ideal bodyweight” is simply a way to qualify that an overweight person does not need extra protein to support growth. As an extreme example, if you weigh 300 pounds at 50% body fat, there is no added benefit to consuming ~300 g/day of protein; the additional intake it’s not going to help you build more muscle. Curiously, however, the literature historically has historically reported protein requirements in terms of bodyweight without standarizing recommendations for percent body fat. Given that body composition of subjects varies from study to study, this makes it somewhat difficult to tease out the true lean tissue requirements for anabolism.

There is compelling evidence that those involved in resistance training need more protein than sedentary couch potatoes. This is not even debatable. So assuming you regularly lift weights (and if not, get with the program!) how much protein should you consume? There are a number of mitigating factors here. First and foremost is caloric intake: a caloric surplus (i.e. taking in more calories than you are expending) will reduce protein requirements, while a caloric deficit (taking in fewer calories than you are expending) will increase protein requirements (Mettler et al. 2010). Moreover, the protein needs for lean individuals in a caloric deficit will be higher than that of those who are overweight.

Gender also has an impact on protein requirements. Specifically, women are better able to preserve lean mass compared to men during times of reduced caloric intake (Lemon, 2000). This appears to be a survival mechanism related to maintenance of reproductive function. Bottom line is that men are more apt to lose muscle while dieting if protein consumption is low.

Of course, genetics will also enter into the equation. Research studies report the mean (i.e. average) value of all subjects in the trial. Some individuals will display greater needs while others not so much. Unless you are tested individually, there is no way to know your exact requirements.

Finally, there is some evidence that highly experienced lifters actually need *less* protein than those in the early stages of training (Phillips et al. 2007). It is theorized that well-trained individuals become more efficient at utilizing dietary proteins for tissue building, thereby reducing requirements. The validity of these findings remain to be determined.

With this as background, my general recommendation as outlined in The MAX Muscle Plan is to consume approximately 1 gram per pound of “ideal” bodyweight, which I subjectively qualify as being around a 10% body fat level. This is slightly above the generally prescribed levels necessary to maintain a non-negative protein balance in resistance-trained individuals (Kersick et al. 2008). My reasoning is to provide a margin of safety. An insurance policy, if you will. IMO, there is a good cost/benefit ratio to such an approach: keeping protein intake a little higher *might* confer an anabolic advantage depending on some of the previously mentioned factors; at worst you’ll simply oxidize the extra protein for energy (assuming total caloric intake remains constant).

And in case anyone thinks that consuming higher protein will damage your kidneys or bones, think again. Provided that you are otherwise healthy, studies show no negative effects on renal function (Martin et al. 2005; Poortmans and Dellalieux, 2000) or bone health (Bonjour, 2005).

Hope this helps. Cheers!

Brad

1. Bonjour JP. Dietary protein: an essential nutrient for bone health. J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
2. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17
3. Lemon PW. Beyond the zone: protein needs of active individuals. J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S.
4. Martin WF, Armstrong LE, Rodriguez NR. (2005). Dietary protein intake and renal function. Nutr Metab (Lond). 20;2:25
5. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010 Feb;42(2):326-37
6. Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S58-76.
7. Poortmans JR, Dellalieux O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab. 10(1):28-38