Strength
Training & Adequate Protein Intake by Dr. Edmund R. Burke
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Although strength
training can be extremely intense, each bout is very brief, making it very
unlikely that amino acid oxidation will play an important role in providing
energy for this type of anaerobic exercise. Carbohydrates are the major fuel
for this type of exercise. For this reason, if you train heavily with weights,
you need to consume sufficient dietary carbohydrates to provide energy for
this high-intensity exercise. However, published results suggest that
additional dietary protein can enhance strength gains as well.
In one
study, five subjects who consumed diets consisting of 0.8 g/kg of body weight
per day of protein and adequate calorie intake experienced decreased muscle
cell mass over six weeks of strength training. With continued training and an
increase in protein intake to 1.6 g/kg, cell mass increased. A nitrogen
balance study of bodybuilders demonstrated an increased protein need relative
to controls and estimated the RDA for bodybuilders to be 1.7 g/kg total. In
another study, impressive strength gains of 5% and size of 6% were observed
over several months of strength training in world class weight lifters when
they increased their dietary protein from 1.8 to 3.5 g/kg of body weight per
day.
The protein intakes that seemingly produced substantial gains in
muscle strength and size in the world-class lifters and bodybuilders are
greater than the increased needs suggested by most of the studies utilizing
the nitrogen balance technique. This may mean that, although a positive
nitrogen balance can be maintained during a strength training program with a
protein intake equal to or slightly above the RDA (0.8-1.2 g/kg), higher
intakes are necessary to generate optimal gains in muscle size and
strength.
Actually, some preliminary evidence of this possibility exists
from a study which found greater nitrogen retention (estimated from dietary
nitrogen minus urinary nitrogen) and greater gains in lean mass over four
weeks of strength training when subjects consumed 2.4 g/kg of body weight per
day compared to 0.8 g/kg. Together, these studies suggest that a protein
intake in excess of the current RDA will enhance the gains in muscle strength
and size induced by a strength program.
Note:
kg = 2.2 lbs.
This report indicates the greatest gains in lean mass over four
weeks of strength training when subjects consumed 2.4 g/kg of body weight in
grams of protein per
day.
Example: Body weight of 100 lbs. divided by 2.2 equals 45.454 kg body
weight. 45.454 x 2.4 = 109 grams of protein per day.
Information provided by
Universal Nutrition.